What is Seasonal Affective Disorder?

By Teri Sprouse, LCSW, Certified Holistic Nutritionist

Seasonal Affective Disorder (SAD) or the “Winter Blues” is thought to be a  subset of Major Depressive Disorder in which a person experiences a decreased mood related to the change in seasons.  SAD begins and ends at about the same time every year. Most people with SAD begin experiencing symptoms in the fall which continue into the winter months.  People who suffer from SAD often report a decrease in energy and increased feelings of moodiness. Less often, SAD causes depression in the spring or early summer, often leading to different symptoms than those of winter SAD.  In both types, SAD depressions are usually mild to moderate, but can occasionally be more severe. Treatment needs to be appropriate to the severity of the condition for each individual. Personal safety should be the first consideration in the assessment of all depression, as suicide or self harm can be a risk for people...

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Why Not Be Your Own Biggest Superfan

By Joel Wasmann

Becoming Your Own Biggest Superfan

How do you spend your time?

I have a friend who knows so little about sports that he probably couldn’t name more than a handful of sports franchises. He knew that Michael Jordan existed but couldn’t even tell you what team he played on. This obviously is pretty rare and unique for a grown man to have absolutely no interest in sports and to spend literally zero minutes a year watching them. I was curious so I asked him why he never followed sports and his answer I will never forget:

“Why would I sit on the couch watching other people live out their dreams when I can be focusing on living out my own.”

In the time he has allotted himself by not watching sports, little TV at all I believe, he has racked up numerous black belts in several different styles, he plays Beethoven on his acoustic guitar, and he hits a golf ball like a pro. That’s not a joke, he can drive a golf ball almost as well as the pros....

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Re-Train Your Brain for Better Health & Well Being

by Feroshia Knight, Coach Training World

The Real Reason Change is So Hard

"Where did my time go today?” you ask yourself. You’re exhausted, but you take one more look at your to-do list anyway. You’ve barely made a dent. Frustration and disappointment creep in and your negative self-talk explodes.

“You lazy bones, it says, you’re never going to be successful if you don’t get more done.” Despite your best efforts, you can’t shut off the mental noise and the stress that follows.

There is an adage that says, “Change your mind, change your life.”

The wisdom in these words, surely worth listening to, but why is change so hard?

Simply, you are working against history. The way you speak to yourself isn’t your fault nor is that habit of making long lists that never get accomplished.

Everything that you think, do and believe came from somewhere, whether you were conscious of it or not.

Brain Development 101: How Your Brain is...

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Nature's Wisdom Meditation

By Jeanell Innerarity, at Enjoy the Strawberry

Connecting with nature’s wisdom is one of the most powerful ways to relax and rejuvenate. It’s also a place to get answers, gaining insight and wisdom to any obstacle you face, including weight loss challenges. This 5-minute hypnosis and meditation track will bring you into nature right anytime, anywhere. Use this track to decompress and relax during the day - another great strategy toward achieving and maintaining a healthy weight and vibrant life.

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7-Technique Hypnosis for Weight Loss

By Tracy Borden at http://www.tracyborden.com

Access 7, powerful, hypnosis for weight loss techniques in this 17-minute recording. Strengthen your mind with a daily practice to help you connect regularly with your health, wellness, and fitness goals.

This program covers the following techniques:

* Progressive relaxation to quiet and calm your mind, preparing you for the session

* Creating a safe space to explore your goals

* Visualizing and empowerment symbol to give you strength

* Secondary gains to help you clarify your health goals and desires

* Parts therapy to deeply understand and combat inner conflict

* Future self to develop a mental picture, the blueprint if you will, for your mind to follow and help your body manifest

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Not All Calories Are Equal

By Joel Wasmann, blogger of By the Handful

Isn’t it just calories in/calories out? Nope!

We have had a complicated, if not downright obsessive relationship with the word calorie for a long time, but not all calories are equal. It seems to be the focus of many diet programs and even the primary concern for increasing one’s health and losing weight as calories are reduced. There is no doubt that a calorie (really just an arbitrary measurement of energy) does affect our metabolism and therefore our body’s ability to maintain, lose or gain weight. If you dramatically reduce or increase your caloric intake for any length of time given the same level of activity, your weight will likely reflect this dietary change. Unfortunately, it is all too common to find people, especially those trying to lose weight, eating foods with less calories and also much less nutrition. This is not a path to long term health.

Introducing: nutrient dense calories.

I would like to introduce a...

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Brush Your Teeth

By Teri Sprouse, Nourished Roots PDX

Recent research has demonstrated a possible link between periodontal disease and heart disease.  In a new study in which researchers infected mice with four different types of bacteria associated with gum disease, the mice had increased levels of inflammation and cholesterol.  Other research is starting to point to a possible connection between gum disease and Type 2 diabetesmemory loss and even cancer.  Periodontal disease is an inflammatory disease that can lead to jawbone erosion if left untreated.  This inflammation leads to pockets forming between the gums and teeth which can trap food.  The space where the tooth meets the gum is the richest area in the mouth for bacteria.  All of these factors combine to make the mouth an area ripe for producing inflammation.  Regularly brushing and flossing your teeth helps sweep away these bacteria and can decrease inflammation.  So...

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What Makes Produce Nutritious?

By Joel Wasmann, blogger of By the Handful

So what makes produce nutritious?

The carrots you just grabbed off the shelf were either organic or non-organic, is this all that matters? I will assume most of us are on the organic bandwagon but there are other factors that go into creating a healthy fruit or vegetable. Before I studied nutrition I was a gardening nerd. I use the word nerd because that’s really what I was, studying everything from the genetic histories of apples to soil microbiology. One thing I learned is that the vitamin and mineral content of the soil was directly related to that of the vegetable growing in it. Maybe this seems a little obvious but do you think that you might be deficient in Calcium and Magnesium because your local soil is too? It’s possible that both you and your spinach are deficient if you live in an area where it rains a lot and the soil has not been amended. Rain leaches minerals from soil. In some cases the produce might give you some...

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Benefits of Seasonal Eating

Benefits of Seasonal Eating“ date: ”2015–08–27"

coverImage: “veggie-food_p507ge.jpg”

By Teri Sprouse with Nourished Roots PDX

In Portland, you often hear people talking about focusing on eating locally, organically grown and seasonally appropriate foods.  These buzz words can be overwhelming for someone just trying to get a meal on the table for themselves or their families.  It is easy to become confused by the multiple messages about what to eat and where to buy your food.  Some have even asked, “What does seasonal eating even mean?”  Seasonal eating is a philosophy of eating where your diet is adjusted according to what is currently growing in your own region.  Seasonal eating focuses on eating food that will support your body in the particular season you are experiencing.   With today’s modern grocery stores, you can find almost any food you desire at any time of the year.  This may...

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Bitter: The Lost Flavor of Health

By Joel Wasmann

The human tongue is capable of recognizing five flavors: sweet, salty, sour, bitter, & umami. Sometimes pungent gets thrown into the mix but the tongue has no receptor for it and it is really just a sensation rather than a taste - think cayenne pepper.

Umami is such a subtle taste that it was only fairly recently discovered in Japan and has no real English translation, although it is sometimes referred to as savory. Umami is a faint meaty/smoky flavor usually present in mushrooms, red meat, some cheeses, and soy sauce. Sweet and salty are prominent flavors in our diet and we consume them in abundance. I can only assume we all get enough sweet and salty foods. The boldest and most paradoxical flavor of the bunch is bitter as it is often considered an undesirable flavor, yet it is so crucial to our health.

With our ancestors, a bitter taste might indicate a poisonous plant or food, compelling the consumer to stay away. We have, however evolved to not only accept...

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