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Your Attitude

This week and last where real struggles for me and I was searching for someone to help me out by simply giving me a hug, pat me on the back and tell me things would be okay…kind of like my mom or dad would do.  However, life has a way of isolating us when we need a hug the most; the great news is we are not truly alone.

Attitude is everything here folks…you can laugh or you can cry but the fact is if you don’t give yourself the respect and attention you should, you may find yourself even lonelier.  But you are in luck today!  I am going to give you 2 simple tasks and 1 little piece of homework to make you happier, more energized and feeling more satisfied with yourself.

First, stand up, using your hands and arms reach for the sky and smile…smile for the heck of it! Smile for who you are and smile for what makes you happy, even if can’t think of a reason to smile just do it! Stretch out those arms and reach for the sky, reach out as if you just won a race or reach out to touch the stars!  This little exercise works and should be practiced every morning, every day.

Second lay in your bed on your side and curl up into the littlest ball that you can…pull your body in as tightly as possible and hold this super fetal position for 10-20 seconds. Sense and feel how compact and safe you are. In your next step; just don’t unroll yourself, instead put a smile on your face and “burst” up and out, stretching and arching your back in the process. Once you are fully stretched out, bounce out of bed…literally jump out! I must warn you…if you have a bum knee, hip or back be careful! I don’t want anyone blaming me for their “sciatica” flare up.

Lastly; on a standard piece of paper, write 3 sentences on what you “want” out of life regards of the cost, time involved or likelihood of happening.  You cannot use the words: want, may, could, would, should, no, not, evil, sad, pain, anger, have, had, been or past.  The 3 sentences should be directed to you and should evoke a sense of butterflies in your stomach when you read the words.  Now the important part…read these 3 sentences every hour on the hour without wavering, the sentences should make you feel those same butterflies each time you read it, if not (no emotion) throw that piece of paper away and re-write 3 new sentences until you write something that evokes that emotion every time you read it! 

I know these 2 little tasks and 3 simple sentences work…I used them earlier today and plan on writing again because my butterflies are gone.  Until next time!

Dr. Rich

Eating Healthy Can Be $ Expensive $…

Knowing where you can save some money and still get good produce is as simple as knowing what non-organic produce is clean enough to be eaten. This is incredibly important in the Midwest and other areas of the country during the winter months because produce is out of season, thus costing more and quality is way down…even the organic produce! I always recommend fresh, frozen organic produce during the winter months in colder regions but I do love my salads!

Safe List:

• Asparagus
• Avocados
• Broccoli
• Cabbage
• Eggplant
• Garlic
• Mangoes
• Onion
• Papaya
• Pineapple
• Sweet potato
• Tomato

Not So Safe List:

• Apples (Non organic apples are too sweet, too fake tasting, and a waste of money…if you ask me)
• Apricots
• Bell peppers ($2.99 lb for a bad pepper…now that is irony)
• Blueberries
• Carrots
• Celery
• Cherries
• Grapes (watch out for raisins, too)
• Kale
• Lettuce (s)
• Peaches
• Pears
• Nectarines
• Spinach
• Strawberries

The 15 Food Commandments really apply here: Buy local when you can, buy seasonally when you can, fresh frozen is sometimes a better solution during the winter months and lastly watch out for prepackaged produce…why the heck is any produce wrapped up in plastic and put on a tray that can’t biodegrade?

Hot House and Hydroponic gardening is also a winter solution. However, know what they are using as food for the plants…vegetables do not make nutrients, they absorb them. So if a company is using synthetic, commercial, non organic fertilizers, bad water sources, or whatever to grow the produce – you will be putting that into your body!

Food Labels

Food labels allow the consumer…that’s us, to know what is in our food, how our food is made and where our food comes from. It is hard to believe that food manufacturers do not want food labels…there biggest claim is that it confuses the simple consumers…are we are dumb or something?

What does USDA Organic mean?

For the most part it means no fertilizers or pesticides. Small farmers and “big brother farms” pay the federal government to be labeled “Organic” and they must meet rigorous rules, such as using land that hasn’t been farmed for more than 3 years with the “bad” stuff. Additionally, these farms use compost to enrich soils, utilize natural insects to kill plant pests, and use age-old traditions of clean farming. Prices of organic produce has dropped since big companies have gone after this market. Some small farmers (like locals I purchase from) complain that the big boys bring mass scale farming with limited variety of plants that corrupt food markets, limit peoples palates and their choice. Choice is good and I have to agree with them. Amazingly, “big corn” is subsidized by our government and little vegetable and big vegetable growers are not?!?

What Does USDA Process Verified Mean?

The long and short of this is that your products should be USDA Process Verified which guarantees your foods: Dairy, Fruit, Vegetables, Livestock, Seed, Poultry, Cotton, and Tobacco are really what they claim they are. The Agricultural Marketing Service (AMS) oversees everything such as organic products following organic practices, grass feed beef being actually fed grass, how products are handled, labeled, standardized, etc…this is a very important agency as you can see.

Since there is so much information I recommend you visit their site: where you will get all the up-to-date information and answers to all your questions: http://www.ams.usda.gov/AMSv1.0/

Irradiated Foods (Isn’t it surprising that this is the only label that doesn’t tell you what it is?)

The rationale behind the Irradiation of food was the “dream child” of the U.S. Department of Energy to create a “good image” of nuclear power. However, the food industry saw this new process as a way to make cheap foods even cheaper for the ever increasing appetites of the U.S. people. Sadly, with the pressure of big industry pushing away U.S. food inspectors, the idea of “nuking” our foods doesn’t erase bad food production processes. The yearly increases in food-poisoning outbreaks are a perfect example of those bad processes.

But before you jump to conclusion, let us weigh both sides…

The companies – not people – who want to keep the process claim that it is safe, kills bacteria, and other bad stuff, foods don’t visually look changed in any way, foods have a longer shelf life, foods can be transported from greater distances without decay, and lastly, taste is not affected. For industry, these answers do seem like a great way to keep costs down.

However, the people against irradiated food claim that there are greater free radicals in the food which destroy or damage vitamins & minerals. These free radicals combine with pesticides to form new compounds (known as unique radiolytic products) which are toxins. Irradiated vegetables have less vitamins (50-80% less), radiation is found in the foods, irradiation does not kill all bacteria & viruses, such as botulism & mad cow disease and creates radiation-resistance bugs. Also (but not lastly), there are no long-term studies on the effects of irradiated food on people and especially children.

So what’s your call?

Certified Humane

What is the Certified Humane?
To get a Certified Humane Certificate animals raised for food must be treated humanely throughout the entire production process. Those producers who display the Certified Humane Raised and Handled^® label on their products have humanely treated their animals at every stage in the food production process.

What are the Certified Humane standards?
The Certified Humane Animal Care Standards require that:

• Animals are allowed to engage in their natural behaviors.
• Animals are raised with sufficient space, shelter, and gentle handling to limit stress.
• Animals have access to ample fresh water and a healthy diet, without added antibiotics or hormones.
• Animals are sufficiently protected from the weather.
• Animals are provided with other necessary features that ensure their safety, health, and comfort.
• Managers and caretakers are thoroughly trained, skilled, and competent in animal husbandry and welfare.
• Managers and caretakers have good working knowledge of their system and the livestock in their care.

More information can be found at: http://www.aspca.org/fight-animal-cruelty/farm-animal-cruelty/certified-humane-faq.html

Fair Trade

Because there is really no set international or USA process of guaranteeing anything “Fair Trade,” I went to Wikipedia for this little note:

Although no universally accepted definition of Fair Trade exists, Fair Trade labeling organizations most commonly refer to a definition developed by FINE, an informal association of four international fair trade networks (Fairtrade Labelling Organizations International, World Fair Trade Organization, Network of European Worldshops and European Fair Trade Association): Fair Trade is a trading partnership, based on dialogue, transparency, and respect that seeks greater equity in international trade.

It contributes to sustainable development by offering better trading conditions to, and securing the rights of marginalized producers and workers – especially in the South. Fair Trade Organizations, backed by consumers, are engaged actively in supporting producers, awareness raising, and in campaigning for changes in the rules and practice of conventional international trade.

For me, I attempt to purchase from coffee shops who personally know their suppliers of fine beans and I do purchase goods from local shops who sell fair trade items…but just as with anything, become informed before you buy.

Grass Fed Beef (Meats)

Unless this is accompanied by the USDA Verified Process sticker, this really means you are believing the supplier of this meat. The USDA Verified Process guarantees that the animals have been fed on pasture or mother milk and not finished with any grains (which is a process some producers use to “clean up” the taste of their meat).

Labels Not Reviewed but Still Important

Free-Range

There are standards for “free-range” (or “free-roaming”) for poultry, but not for other meat. Chickens labeled “free range” must have access to the outdoors, but not pasture…which leaves dirt, cement, or gravel areas. There is no legal standard for “free range” when applied to eggs or to meat other than chickens. In most cases, it means the animal has access to the outdoors, but standards are not set for a producer to follow.

Natural

“Natural” is perhaps the most misleading label on meat, fish, and poultry. The USDA defines “natural” and “all-natural” as a product that has been minimally processed and contains no preservatives or artificial ingredients. That is true for all fresh meat, so this label is completely meaningless.

Naturally Raised

Standards for “naturally raised” are being developed by the USDA and will likely prohibit hormones, antibiotics, and animal by-products.

No Antibiotics

Producers must submit documentation that the meats were not administered any antibiotics to be labeled “raised without antibiotics,” but third-party verification or testing is not mandatory. Additionally, this does not mean any other type of “drugs” were used to promote growth in the animal.

No Hormones

Producers must submit paperwork that document no hormones were used. However, this does not have to be third-party verified. Additionally, this does not mean any other type of “drugs” were used to promote growth in the animal.

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