Ambassador of wellness....

Well-----all this digging into nutrition and how food affects our health has ignited a new passion.  After pouring over 100's of books, blogs, videos, audios and talking to 100's of people in the last 2 years, I have decided to take it a step further.  

There are a few things I would like to do;

1. make a difference in the school lunches our children eat
2. make a difference in children's understanding of healthy foods vs. foods that are marketed at them
3. help people who are suffering from health challenges that can be reversed or prevented through diet
4. help people who are suffering from early aging because of lifestyle choices

I am going to make an effort every opportunity I can to make a difference in the way children eat and their understanding of food in health.  I believe that the difference makers are already in our school system.  The people who have to make changes are the teachers who push frosting out of the can, the principals who hire the cafeteria cooks and workers and of course, the parents who pack the lunches if the hot lunch is not healthy.

I am going to focus my attention and efforts on #3 and 4.  In 2008 my husband went through 30 days of radiation therapy for a cancer that was preventable.  Luckily, his cancer was caught early.  Our doctors are taught to diagnose and treat.  I love doctors, I want a doctor there when I need one and would definitely have a surgery done if necessary.  Our western medicine is advanced and I am grateful for that.  I just believe that there has to be more than doctors, pharmaceuticals and surgery.

We need someone whose job is to prevent.  I want that someone to be me.  I want to work with people to prevent cancer, heart disease and strokes.  I especially want to work with people who have these diseases to create health.  No one told my husband not to eat sugar...sugar feeds cancer, they also didn't tell him to cut out carcinogenic foods.  Most people just don't know what to do to be really healthy.  They think the foods they buy at the store are healthy because the FDA allows it to be sold there.

There is a series of events in my life that have lead me to this point.  One was the decision to lose weight and my involvement in a group called Transformation, that works to clear out all the old dust and bad habits; physically and spiritually.  I made amazing gains over 2 years of doing this.  I became physically active, began eating more healthy foods, gave up all my prescription drugs, quit having my nightly glass of wine and cheese and became more giving.  Second is my 50 wonderful hours of education in becoming a Stephen Minister to help people in crisis.  Third was my final surrender to the fact that I had to give up the foods I was allergic to and start eating to nourish my body instead of doing what many Americans do, eating for entertainment.  In doing this, I was forced to learn a lot.  I had to learn it all because if I didn't do it right, I knew I would be trading one set of problems for another.

My emphasis will not be on one lifestyle or diet choice.  Bio individual nutrition and lifestyle concepts are appropriate.  Because of health problems, lifestyles, environments, physical activity, tastes, cultures, preferences and goals, there has to be individual solutions and plans.

I will be attending IIN and will be taught by world famous experts!  Nutrition science (what I have been devouring) will be at my fingertips with the most up to date information on inflammation, blood sugar and glucose, digestive system, toxins, thyroid, genetic influence and metabolism.  

One of the things I am most excited about is that food and activity is not the only thing that is taught.  We will learn about primary and secondary foods.  Primary foods being relationships, spirituality, creativity, finances, career, education, health, physical activity, cooking, environment, social life and joy.  It is the epitome of holistic wellness.

Some of the things I will learn about include cravings, addictions, focusing on adding foods, energetics, mood and superfoods.  I can't believe that my teachers will be Dr. Weil, Deepak Chopra, Dr. Barnard, David Wolfe, Dr. Willett, Dr. Fuhrman, Dr. Hyman....and a lot more!  I am going to learn over 100 dietary theories.

At the same time, I am going to learn from Dr. T. Colin Campbell, the author of The China Study and featured in the movie "Forks Over Knives".  (A movie that every human being should see.)  In these classes I am going to learn from Dr. Campbell as well as Dr. Caldwell Esselystyn and my hero, Brendan Brazier as well as others I know I will appreciate more after the course!

I will also be learning from David Wolfe, from The Body Mind Institute!  I listened to him speak and was so impressed with the information that just came rolling off his tongue.  I hope to know a little of what he knows by the time I finish!

When I finish I will have the credentials and the knowledge to make a difference.  I plan to be the missing link between man and doctor and surgery.  I hope to be the "prevent" step.  I will be a certified health coach, as well as certification and membership in the American Association of Drugless Practitioners, certified by the State University of New York (SUNY), certified Body Mind Nutrition, David Wolfe Nutrition and certified in Plant Based Nutrition.

I am so excited for this that I am just swallowing it up.  I intend to integrate all of the things that I know from my interior design business over the last 30 years.  I will also integrate this into my design business.  I can't wait to design my next kitchen around healthy principles.  It will be as different from the standard American kitchen as health eating is from the standard American diet!
~Cathy

6 months in and changes I made....

Changes I have made…yet to be made and current goals toward stress relief….

Posted on June 19, 2011 by odbcat

Welcome to Light For Good!  This is the recording of my journey to health.  I will give you lists of references and books that have helped me to get where I am.  You can see my grand victories, my funny adventures and my silly mistakes.  I am six months into my transformation this year and have many of all of those …victory, funny stories and silly mistakes.  The theme of my journey is progress not perfection.  I am not expecting perfection from myself.  I am striving for progress; continuous progress.
These are the changes I have made to date.

1. Vegan
2. 95% raw
3. no processed foods
4. no processed sugars
5. no gluten
6. no foods on my allergy list

After a while I noticed other things that I was doing that are unhealthy.  My hair color, nail polish, deodorant, clothing fabrics, body lotions, face creams.  I am an interior designer so I am very aware of the things in my environment that I should stay away from.  I will do a blog on those things at a later date.  I am working on the things that I just listed.  Vanity is preventing immediate changes in everything.  I am working toward it though.

1. I switched my deodorant to a enzyme deodorant, I am not impressed…especially during the hot summer in a silk dress.  So, if anyone has deodorant suggestions…I would love to hear them.
2. I have given up shellac nails.  There are still polishes available for use.  Right now I am going without until I can research it.
3. I love breathable polyester for workouts.  I should reevaluate that.  I have a natural tendency toward “real” fabrics like cotton, wool, linen and silk.  I love the new hemp products that are available.
4. I love NV Perricone products.  Dr. Perricone is a dermatologist and a nutritionist.  I intend to look into the products more.  I love Cold Plasma, it is a wonderful product.  I don’t use any of his products that include fish oil.  I have avoided studying Cold Plasma because I don’t want to give it up.  I love the body lotion, the face, eye and now the neck lotion.
5. I try to stay away from all chemical cleaners.  (LOL…that is not a struggle for me.)  I do not dry clean.

I have my hands full with the food changes and stress relief.  I am going to commit to making gradual changes to the list of 5 above.  I will make more of a committed effort next year.  I believe that it is a mistake to take on more than what we can reasonably handle.
Now that a vegan/raw lifestyle is comfortable and natural, my main goal is to eliminate stress.  I will continue to add one new recipe a week to my cache and learn from all my new sources.  My main focus will be to relieve stress with the following:

1. Pinpoint the things that cause stress in my life by daily journaling and then going back and highlighting anything stressful in my day.
2. Continuing daily exercise of 30-60 minutes of HIIT cardio and 45 min. 3 times a week strength training.
3. Praying and spending a minimum of 30 minutes daily quietly with God.
4. Practicing biofeedback and other stress reducing activities.  (I am signed up for 10 yoga sessions, we will see how that goes).
5. 30 minutes minimum daily learning, reading and growing spiritually.
6. Very limited political news.
7. Very limited television.
8. 1/2 hour daily reading and talking time with my granddaughter.
9. 2 rounds of golf a week with my husband.
10. Nightly walk with my husband after dinner.
11. Community contribution and involvement through my church and other fitness organization.
12. Steps to reduce stress in my business by eliminating stressful associations and relying more on trusted and reliable people.
13. Eliminating superfluous household items, furniture, people in my life.

I know that I have a lot on my list.  Who ever would have thought that eliminating stress in our lives would have so many opportunities!

Fat....

When I was reading Engine2 Engine, I was a little confused on his assertion that we should avoid all fats, good or bad, because they have so many calories.

Everything I have read about having a higher metabolism, balanced diet, good skin and antioxidants is that we need that good fat.

Dr. Hyman says...

"We should obtain the bulk of our antioxidants from food – namely whole, real, unprocessed plant foods. And we should take antioxidants as a team, not individually.

Whew! That’s a lot of biochemistry and physiology, and I really would go into so much detail if it weren’t so important.

So here’s what to do to protect your mitochondria and prevent rusting.

• Eat less processed, junk food, sugar and empty calories. In fact you should really avoid them altogether
• Detoxify – get rid of environmental and internal toxins
• Address inflammation
• Balance your hormones

Here are things to boost and protect your mitochondria:

• Exercise – interval training increases the efficiency and function of the mitochondria, and strength training increases the amount of muscle and number of mitochondria
• Eat whole real, colorful plant food – 8-12 servings of fresh vegetables, fruits, beans, nuts, seeds, whole grains every day full of antioxidants and phytonutrients
• Take mitochondria protective and energy boosting nutrients such as acetyl-L-carnitine, alpha lipoic acid, coenzyme Q10, n-acetyl-cysteine, NADH, D-ribose, resveratrol, magnesium aspartate
• Increase omega 3 fats to help build your mitochondrial membranes"

Brendan Brazier says...

How important are fats, what forms should you be consuming and in what quantities? It wasn’t long ago when then medical community was advocating the avoidance of all fat, even in the form of nuts or an avocado. Long gone are the days of neglect and dismissal when it comes to fat. We have made great progress drawing more clear lines between raw plant based sources that are good for you, even anti-aging, and those that are harmful such as cooked, animal based, and processed saturated and trans fats......

How important are fats, what forms should you be consuming and in what quantities? It wasn’t long ago when then medical community was advocating the avoidance of all fat, even in the form of nuts or an avocado. Long gone are the days of neglect and dismissal when it comes to fat. We have made great progress drawing more clear lines between raw plant based sources that are good for you, even anti-aging, and those that are harmful such as cooked, animal based, and processed saturated and trans fats.

Bad fat

A deficiency of healthy fat runs prevalent throughout the modern day North American diet with the majority of people consuming too many of the detrimental bad fats including saturated fats in meat and dairy, and processed polyunsaturated fats or hydrogenated trans-fat from cooking oil and margarine used in processed foods. Consuming too many of these and not enough of the good fats contribute to stroke, heart attack, chronic inflammation, cognitive impairment, allergy, auto immune diseases and ultimately premature death.

Many of the oils we think are doing our bodies good are in fact causing further damage. The processing of oil can be the difference between good and bad. Some extraction methods for cheaper oils involve high heat, which can actually cause the oil to convert to trans fat. Other extraction methods use chemical solvents to separate the oil, usually done with low-grade oils.

Good fat

The health benefits of consuming a sufficient amount of fat in the right forms and proper proportions has been shown to be immensely important in an endless number of areas impacting the state of body and mind. Among other things, it can strengthen the immune system, enhance brain and nervous system function such as mood, intelligence and behavior, greatly reduce cardiovascular disease, increase energy and performance, grow healthy skin, hair, and nails, regulate body weight, and improve organ and gland function.

Essential Fatty Acids

Omega-3 and Omega-6 are the two essential fatty acids (EFAs), “essential” meaning that the body cannot produce them — they must be ingested, by eating foods rich in EFA. EFAs are a type of fat known as long-chain polyunsaturated fatty acids and an important dietary component of overall health. Lending support to the healthy function of the cardiovascular, immune, and nervous systems, they also play an integral role in promoting cell health. Repair and regeneration of the cellular membrane is vital for keeping the body biologically young and enabling it to retain mobility and vitality throughout life. Contributing to our cells’ ability to receive nutrition and eliminate waste, EFAs help keep the cellular regeneration process moving. Our body’s ability to fight off infection and reduce inflammation is in part dependent on having an adequate supply of EFAs in the diet. In fact, healthy and efficient brain development in children has been linked to a diet rich in EFAs.

In addition, a balance of omega-3 and omega-6 EFAs are vital for skin health. Dry skin is commonly treated topically with a moisturizer, leaving the cause of the problem unaddressed. A diet with adequate EFAs will keep skin looking and feeling supple.

The present day American diet contains an excess of omega-6 by10 to 25 times with almost no omega-3. This imbalance among other things has been shown to contribute to stroke, heart attack, chronic inflammation, cognitive impairment, allergy and auto immune diseases. Excellent sources of omega-3 to help restore the natural balance are flaxseed and hemp oil as well as walnuts.

GLA

Gamma-linolenic acid (GLA) – is a difficult to attain omega-6 EFA with potent anti-inflammatory properties via production of hormone-like substances called eicosanoids. These help soothe skin, promote healing and regulate water loss. GLA’s anti-inflammatory properties expand blood vessels enabling better blood flow. It is known as an immune booster, cancer fighter, cholesterol reducer, arthritis reliever and supple, beautiful skin. Evening primrose, borage and hemp seed oils are the best sources of GLA.

MCTs

Another healthy yet underrated fat are Medium-chain triglycerides, or MCTs, found in large amounts in coconut oil. They are unique in that they are a form of saturated fat, yet have many health benefits. Their digestion is near effortless and, unlike other fat, MCTs are utilized in the liver and are easier on the pancreas, liver, and digestive system. Within moments of MCTs being consumed, they are converted by the liver to energy which make it an excellent source of energy during an intense workout or race. It has been shown to promote heart health, a strong immune system, a healthy metabolism, weight loss and youthful skin. 

PHYTONUTRIENTS

Healthy fats like raw unprocessed plant based oils also carry hundreds of phytonutrients such as chlorophyll, phytosterols, Carotenoids, Lignans (Phytoestrogens), tocopherols, tocotrienols, Flavonoids (Polyphenols) among others. Flax oil, for instance, when extracted properly can retain high levels of cancer fighting lignans, while hemp oil is rich in many phytonutients, in particular receiving a lot of attention for its high levels of immune boosting, alkalinizing, and cleansing chlorophyll. 

Antioxidants

Plant based oils can also be a great source of antioxidants. Chlorophyll found in hemp oil has antioxidant like properties while berry seed oils are packed with antioxidants in a highly concentrated form. Raspberry, cranberry, and pomegranate seed oils are among the best. They can be hard to find in stores and are expensive, but they will deliver an extra dimension to a high-quality oil blend. A mixture containing all these oils is the ultimate essential fatty acid and antioxidant combination.

What to look for

A good fat should generally come from an organically grown plant based source with minimal processing to preserve their “raw”, nutrient rich state. Look for oils that are cold-pressed and have not undergone a distillation or purification process. Also try to avoid those that are exposed to heat and light as they can result in oxidation.

I use hemp oil as the base for salad dressings, sauces, shakes and many other recipes that do not require cooking at high heat. This is because hemp offers exceptional flavor and nutrition. Using only hemp oil as your primary oil source is a good way to go; however, a blend of about 80 percent hemp oil, 10 percent flaxseed oil, and 10 percent pumpkin seed oil is an optimal balance of essential fatty acids. Fats play a pivotal role in ones health and longevity.

Hemp seed oil, flax seed oil, antioxidant oil blend (green tea seed oil, pomegranate seed oil, black cumin seed oil, black raspberry seed oil, blueberry seed oil, cranberry seed oil), pumpkin seed oil, coconut oil.

Dr Caldwell Esselstyn says...

Oils and Fats

Along with cutting out animal-based foods, this diet recommends eliminating all oils, including olive oil and canola oil. You also need to avoid nuts and avocados since these plant sources contain high amounts of fat. Dr. Esselstyn explains that these oils and fat sources may contribute to high cholesterol levels, which in turn, may increase your cholesterol levels. You do require some amount of fat in your diet, and the diet recommends having 1 tbsp. of flaxseed each day. This provides heart-healthy omega-3 fatty acids, offering the amount of fat your body needs to function properly.

Dr. Esselstyn is the father of Rip Esselstyn (Forks over Knives and Engine 2 Engine)  he is a cardiologist who has had great success with patients eating his plant based diet.  Rip is a firefighter who has adopted and is doing a real good job of promoting his dad's diet plan. He says ...no avocados, nuts, olive oil...all the things that we have been told produce health.  I am more confused.  I think that my decision for me will be to limit my healthy fat.  Make sure that I have that tbsp of flaxseeds every day and curtail the rest.  I will have to go back and check some more.  It seems like it is the cardiologists who have the most rigid and controversial diets.  Adkins, Esselstyn and Agatson are three of those Dr's and they all have different approaches.   

 

5 month report...........

On January 1, 2011 I gave up meat, dairy, gluten, processed foods, processed sugars and miscellaneous foods that I have tested allergic to.  Most of my food is raw...uncooked. 

I have studied the masters....

Dr. T. Colin Campbell
Dr. Esselstyn
Rip Esselstyn
Kris Carr
Dr. Barnard
Brendan Brazier


Well this is the state of my vegan lifestyle 5 months in....

It is not one that should be chosen lightly.  Vegan eating excludes most social outings.  I went to a potluck dinner last week and I could not even eat the vegetables because there was bacon in one and cream in the other....the deserts and side dishes had wheat and dairy.  I ate my fruit salad. 

I work 100 times harder to eat.  I do my own grocery shopping.  I prepare my own meals and I eat alone.  I always eat alone.

I explain my choices to people.  I know enough now about the diseases caused by most normal diets to worry about the people I love and the way they eat. 

It is worth it.  I am worth it.

I am tired sometimes.   To be honest, more than when I ate meat, wheat and dairy.  I need to work on that.   I don't have the energy I had before and I have been sick a lot.  I may have been even sicker if I had not been eating as healthy as I am.

I started juicing.  I drink smoothies for 2 meals.  I make protein bars.  I have maintained the carb/protein/fat combination and right times and portions.  I eat whole/raw foods. 

I have lost weight and expect that weight won't ever be a problem again.  I learned more about nutrition than I even knew there was to know.

I had my blood tested.  My allergies are down.  My c-reactive protein is back to normal. My liver is healthy.  I have become healthy by changing my lifestyle. 

So why am I not feeling full of life and energy?  I am not sure.

The supplements I take....
vit d  (that was low in my blood test)
probiotics...critical care
vegan multi vitamin
enzymes
holy basil

the only prescriptions I take....bio identical hormones
                                                vicodin for migraines

I still get migraines...either induced by physical or emotional stress.  Yep, a really good work out or a stressful week...right as I start to settle down to relax...my eyes start seeing sparklies...and thank goodness for vicodin.  I know I hit my 10 when I get a migraine.

I drink FRS...I have since my husband had cancer.  He would not drink it...so I did and I like the energy...now I like the vit B12.

I have not taken an antibiotic in 2 years.  I haven't taken a sleeping pill in 2 years.

I made a decision at the beginning of this year to take responsibility for my health.  I am eating and moving to facilitate a healthy body.  I am not having any medical tests done unless I am absolutely positive that the tests are for my welfare and not to cover the behind of a doctor afraid of a lawsuit.  I even thought of not paying for health insurance.  My health insurance has become outrageous since my husband had cancer.  You can't be without it though.  For one thing my insurance company has negotiated down all the medical fees  and I would be paying 2-10 times more without their rate deduction.  I also can't bear the thought of Gary not being cured if we didn't have insurance.  I even thought about getting a part time job that offers benefits....but I can make more in 2 hours of one day than I can make in 40 hours of a part time job.  So, I am just working harder.

I have no stomach problems.  I can't wait to see how much time I cut out at the next marathon by not having to stop at every single port a potty and wait in line.  This improvement came within 24 hours of eating a plant based diet.  I am vegan because I am finally living a normal life.  I can get up and go any time I want to.  I am not chained to the bathroom.  (I know...more information than your required)...if it helps you answer a problem...you should know.

The funny thing...or not so funny, is that a Dr. told me all this in 2006.  I didn't trust her because she was goofy on hormones.  She wanted me to rub hormone cream into any fatty part of my body .......are you ready for this?.....16 times a day...like I wanted to spend the whole day thinking about my hormones.  She was also convinced that my headaches were caused by hormones.   Since she didn't know what she was talking about in hormones...I discounted what she said about diet and my gi situation.  She was right on target.

In my ministry class the thing that they taught us was not to tell people how to solve their problem...but to work through processes so that they could solve their own in their own time.  This is very apparent in my lesson with this Dr.  I had the information...I knew in my heart that it was the right thing to do....but it took 5 years until I brought myself to the point where I wanted to make the radical changes that were necessary to live a healthy life.  I didn't really think about it too hard.  I spent a few days getting my 2 week menu ready...and then I didn't prepare all the meals...because that is not who I am.  I don't like spending all day on my food and it already seems like I am shopping, mixing, munching, processing and eating...all day long.

Vegan/raw is not an easy way to live.  It is not popular and is often heckled.  It is also kind of cool...and smart.  I am not embarrassed about eating this way.  Funny, my ministry leader wanted to be able to feed me something.  He went all those weeks with cheese puffs, cookies, candy and even lasagne and chicken...he never had anything for me to eat.  Tonight I met with him and he was so happy...he had gluten free crackers in his desk and he wanted to be able to feed me something...lol...I didn't have the heart to tell him that I wasn't eating processed foods either.  I ate a cracker tonight to make him happy: )  (People are lovely aren't they?!)  He calls me an earth mama....lol....that is pretty funny.

There is a new movie out..."Forks over Knives"...meaning eat correctly and you can skip surgical remedies.  I am going to drive to KC to see it.  I am a cool vegan foodie with my FOK t shirt.  The only t shirt I ever purchased besides my transformation t shirt.

How do I feel about meat?  I ate fake meat and almost threw it up.  YUCK.  I also ate meat once....this year.  It was when I went to visit my parents.  My dad was recovering from a stroke and trying to remember the steps to make his chicken.  He was so proud of his production that I ate it for him.  I am not sorry...but I am not in a hurry to do that again, ever.  I ate a scone on the weekend at my granddaughter's BFF tea party....her mom was so proud of her authentic British tea party that I ate it for the fun....it wasn't fun the next day: )

I have a new lifestyle.  I eat and I drink and it is all doing something good to nourish my body.  I have fun with my family in other ways than to eat.  I love my new lifestyle.  But if you see me sharing my recipes and new found info and reasons...I am not trying to push anyone into it.  This is not something to enter into lightly.  It is a major commitment...and it is sooo worth it.

Cultivating happiness....

I found this and thought it was a good reminder.

It leaves out a couple of steps....in taking care of yourself.  I added on my list that I think need to be just as important as the other strategies listed here.


Cathy's # 1,2 & 3 for Happiness

#1  Attend to your health needs.  Know your #'s...that your hormones, blood and vit levels are correct and balanced.  Make sure you are taking multi vitamins and supplements your #'s indicate.
#2  Eat for your health, not entertainment or comfort.
#3  Get exercise daily.

Happiness Strategy # 1: Don't Worry, Choose Happy

The first step, however, is to make a conscious choice to boost your happiness. In his book, The Conquest of Happiness, published in 1930, the philosopher Bertrand Russell had this to say: "Happiness is not, except in very rare cases, something that drops into the mouth, like a ripe fruit. ... Happiness must be, for most men and women, an achievement rather than a gift of the gods, and in this achievement, effort, both inward and outward, must play a great part."

Today, psychologists who study happiness heartily agree. The intention to be happy is the first of The 9 Choices of Happy People listed by authors Rick Foster and Greg Hicks in their book of the same name.

"Intention is the active desire and commitment to be happy," they write. "It's the decision to consciously choose attitudes and behaviors that lead to happiness over unhappiness."

Tom G. Stevens, PhD, titled his book with the bold assertion, You Can Choose to Be Happy. "Choose to make happiness a top goal," Stevens tells WebMD. "Choose to take advantage of opportunities to learn how to be happy. For example, reprogram your beliefs and values. Learn good self-management skills, good interpersonal skills, and good career-related skills. Choose to be in environments and around people that increase your probability of happiness. The persons who become the happiest and grow the most are those who also make truth and their own personal growth primary values."

In short, we may be born with a happiness "set point," as Lykken calls it, but we are not stuck there. Happiness also depends on how we manage our emotions and our relationships with others.

Jon Haidt, author of The Happiness Hypothesis, teaches positive psychology. He actually assigns his students to make themselves happier during the semester.

"They have to say exactly what technique they will use," says Haidt, a professor at the University of Virginia, in Charlottesville. "They may choose to be more forgiving or more grateful. They may learn to identify negative thoughts so they can challenge them. For example, when someone crosses you, in your mind you build a case against that person, but that's very damaging to relationships. So they may learn to shut up their inner lawyer and stop building these cases against people."

Once you've decided to be happier, you can choose strategies for achieving happiness. Psychologists who study happiness tend to agree on ones like these.

Happiness Strategy #2: Cultivate Gratitude

In his book, Authentic Happiness, University of Pennsylvania psychologist Martin Seligman encourages readers to perform a daily "gratitude exercise." It involves listing a few things that make them grateful. This shifts people away from bitterness and despair, he says, and promotes happiness.

Happiness Strategy #3: Foster Forgiveness

Holding a grudge and nursing grievances can affect physical as well as mental health, according to a rapidly growing body of research. One way to curtail these kinds of feelings is to foster forgiveness. This reduces the power of bad events to create bitterness and resentment, say Michael McCullough and Robert Emmons, happiness researchers who edited The Psychology of Happiness.

In his book, Five Steps to Forgiveness, clinical psychologist Everett Worthington Jr. offers a 5-step process he calls REACH. First, recall the hurt. Then empathize and try to understand the act from the perpetrator's point of view. Be altruistic by recalling a time in your life when you were forgiven. Commit to putting your forgiveness into words. You can do this either in a letter to the person you're forgiving or in your journal. Finally, try to hold on to the forgiveness. Don't dwell on your anger, hurt, and desire for vengeance.

The alternative to forgiveness is mulling over a transgression. This is a form of chronic stress, says Worthington.

"Rumination is the mental health bad boy," Worthington tells WebMD. "It's associated with almost everything bad in the mental health field -- obsessive-compulsive disorder, depression, anxiety -- probably hives, too."

Happiness Strategy #4: Counteract Negative Thoughts and Feelings

As Jon Haidt puts it, improve your mental hygiene. In The Happiness Hypothesis, Haidt compares the mind to a man riding an elephant. The elephant represents the powerful thoughts and feelings -- mostly unconscious -- that drive your behavior. The man, although much weaker, can exert control over the elephant, just as you can exert control over negative thoughts and feelings.

"The key is a commitment to doing the things necessary to retrain the elephant," Haidt says. "And the evidence suggests there's a lot you can do. It just takes work."

For example, you can practice meditation, rhythmic breathing, yoga, or relaxation techniques to quell anxiety and promote serenity. You can learn to recognize and challenge thoughts you have about being inadequate and helpless.

"If you learn techniques for identifying negative thoughts, then it's easier to challenge them," Haidt said. "Sometimes just reading David Burns' book, Feeling Good, can have a positive effect."

Happiness Strategy #5: Remember, Money Can't Buy Happiness

Research shows that once income climbs above the poverty level, more money brings very little extra happiness. Yet, "we keep assuming that because things aren't bringing us happiness, they're the wrong things, rather than recognizing that the pursuit itself is futile," writes Daniel Gilbert in his book, Stumbling on Happiness. "Regardless of what we achieve in the pursuit of stuff, it's never going to bring about an enduring state of happiness."

Happiness Strategy #6: Foster Friendship

There are few better antidotes to unhappiness than close friendships with people who care about you, says David G. Myers, author of The Pursuit of Happiness. One Australian study found that people over 70 who had the strongest network of friends lived much longer.

"Sadly, our increasingly individualistic society suffers from impoverished social connections, which some psychologists believe is a cause of today's epidemic levels of depression," Myers writes. "The social ties that bind also provide support in difficult times."

Happiness Strategy #7: Engage in Meaningful Activities

People are seldom happier, says psychologist Mihaly Csikszentmihalyi, than when they're in the "flow." This is a state in which your mind becomes thoroughly absorbed in a meaningful task that challenges your abilities. Yet, he has found that the most common leisure time activity -- watching TV -- produces some of the lowest levels of happiness.

To get more out of life, we need to put more into it, says Csikszentmihalyi. "Active leisure that helps a person grow does not come easily," he writes in Finding Flow. "Each of the flow-producing activities requires an initial investment of attention before it begins to be enjoyable."

So it turns out that happiness can be a matter of choice -- not just luck. Some people are lucky enough to possess genes that foster happiness. However, certain thought patterns and interpersonal skills definitely help people become an "epicure of experience," says David Lykken, whose name, in Norwegian, means "the happiness." From Web MD....

Carrot Cake

Carrot Cake:

• 3 CUP carrot, finely grated
• 2 Scoops Vanilla Chai Vega Whole Food Health Optimizer
• 2 CUP pecans
• 1 TSP nutmeg
• 1 TSP ginger, ground
• 1 TSP cinnamon
• 1/2 TSP orange zest
• 1/2 CUP coconut, dried and shredded
• 1 CUP fresh dates
• 1/2 CUP orange juice, freshly squeezed
• (1 tsp ground cloves, 1 tsp ground corriander)

 

Vanilla Cashew Icing:

• 1 1/2 CUP cashews
• 1/2 CUP water
• 2 TBS agave syrup
• 3 TBS coconut oil
• 1 TBS vanilla
• 1/4 TSP salt

 

1. Soak cashews and pecans in separate bowls with water for 2-4 hours. Drain, rinse and place the nuts onto separate kitchen towels to gently roll them dry.
   
2. Add dates and orange juice in a food processor and blend into a smooth paste. Set aside.
   
3. Making sure your food processor is dry, add the pecans and chop until crumbed.
   
4. Peel and grate the carrots finely and place in a bowl. Except for the icing ingredients, add everything in with the grated carrots, including the 'date paste' and chopped pecans.
   
5. Line a baking tray with greaseproof paper and spread the mixture to about 1 1/2cm in thickness. Cover and chill for hours.
   
6. Vanilla cashew icing, blend all the 'icing' ingredients until creamy and smooth. Place in a container and refrigerate for a few hours to thicken up. Keep the icing and cake separate until serving. 

This recipe is courtesy of Brendan Brazier (Vega)

Juicing

This was delicious.  It smelled like I left grass clippings in the kitchen.