Healing Autoimmune Disease Naturally: Is it Possible?

Whether or not Lupus (or any autoimmune disease) can be healed naturally has become an important question in my life. After suffering for two decades with chronic illness and actively seeking answers for the majority of that time, I finally have a diagnosis of Lupus. Diagnosis is a complicated thing; it is both a relief and a burden. In my case, it brings the undesirable news that I have an incurable disease in which my body attacks its own major organs and joints.

Bummer.

Until the 1950's, prognosis for someone with Lupus was grim, but medical advancements have greatly extended the lifespan of the average person with the condition. The "medical advancements" of which I speak are primarily medications which suppress the immune system; medications such as chemotherapy and steroids. 

I've spent many hours hanging out in the internet Lupus forums, and discussions are as often about how to deal with the negative side effects of the medications as they are how to deal with the original Lupus symptoms. That is the double edged sword of all pharmaceuticals: They are a tremendous blessing when we need an intervention that a natural resource cannot provide; but they can also become a terrible burden, giving us a new set of sufferings in exchange for the old ones. 

MEDICATIONS CAN'T HEAL THE BODY

The truth is that prescription drugs cannot heal us. Healing can only come from the body itself. The body dies when it can no longer protect and restore cells and body systems with or without assistance from pharmaceutical and natural resources. Prescription drugs cannot heal us if the body cannot, at some point, pick up the burden and continue healing and fighting on it's own.

A great example of a complicated pharmaceutical is antibiotics. We have a false notion that these little pills will kill an infection in its entirety and we can just sit back and let it happen to us and life in our body will go on as usual. The reality is that if our immune system doesn't ever engage the infection alongside the antibiotics, we will die. 

Antibiotics are a great example of the non-specific nature of prescription drugs. While they stop infection, they are not discerning and also kill off the good bacteria which live in the gut and comprise the majority (70%) of the body's immunity. It starts to get complicated. And in our desire to heal, we decrease our body's natural ability to do so. 

Our participation in that healing is often passive and even interfering. We proceed with our unhealthy habits and can't understand why the meds don't "work" the first time around... Or why our chronic cough/sinus infections/etc seem to continuously plague us.

THE NATURAL SOLUTION

The natural solution is not necessarily easy but it is a simple concept. It says: "I will focus on strengthening my body systems according to nature's design in order to protect against and battle disease." Even if we must take medications to survive, it is foolishness to ignore the basic needs of the body.

So... While I don't know that I can "cure" my Lupus, I do believe that I can manage my symptoms to some degree by honoring the fundamental biologic needs of my body. I believe it first because I have done it. I believe it also because science and research confirms that experience.

I have been managing quite well for the last 6 years (pre-diagnosis) with nutritional changes alone until recently when I experienced a lengthy flare which I could not fully control. On some level, I knew it was coming. I had been telling myself for months that I needed to stop my increasingly frequent sugar splurges... and I was conscious of carrying a stress load far too heavy for me. I also had stopped supplementing regularly just out of pure laziness. When the flare hit, I immediately cleaned up my diet, decreased my obligations, increased my sleep, expanded my essential oil use, and started my supplements again. I believe those things (along with other natural wellness resources) kept me out of the hospital. 

MOVING FORWARD

I once believed I was headed for life in a wheelchair and in ONE WEEK of dramatic dietary overhaul was able to change that trajectory. If I was able to do that only by eliminating toxic garbage from my diet, I feel confident that I can make further strides with greater application of a healthy lifestyle. 

By "healthy" lifestyle, I mean one in which I am addressing (naturally) the following factors:

1. Nutrition

2. Stress

3. Toxic Load

4. Sleep

5. Physical Movement

An honest assessment of the last 6 years tells me that I was only partially addressing #1 and #3 and yet still experienced what felt like miraculous healing. I have to ask: What more can I do for myself before I add prescription drugs to my lifestyle? There's so much room for improvement.

By the way, all of the five healthy lifestyle categories above are specifically mentioned on mainstream Lupus sites as Lupus triggers:

1. Poor Nutrition

2. Stress

3. Exposure to Toxins

4. Poor Sleep Habits

5. Sedentary Lifestyle

It is quite exciting to me to see that each of these categories has a corresponding natural solution! If I cannot eliminate my Lupus, I can surely make giant strides in managing it. 

BUT CAN AUTOIMMUNE DISEASE BE CURED?

I don't know. But I've seen plenty of evidence that people have at least been able to fully control their symptoms (meaning they have zero). I have read many accounts of people overcoming life threatening disease with only the changes that I have made. Cancers killed. Diabetes reversed. Rheumatoid Arthritis eliminated. People leaving wheelchairs behind. Very sick children becoming well again. Once I started paying attention, I realized that there is a large body of evidence suggesting that it is possible.

Am I crazy? Well, if I am, I'm certainly in good company...

• Dr. Amy Myers is one resource I have been turning to lately. She is one of many functional medicine physicians out there who are successfully treating people with autoimmune disease. She says:

"In conventional medicine, the belief is that once you have an autoimmune condition, there’s nothing you can do to reverse it, only ways to manage the symptoms. Managing the symptoms typically involves harsh medications that are aimed at suppressing your immune system. While these medications can be effective at reducing some of the symptoms of the disease, since they suppress the entire immune system, they are not without many unwanted side effects such as fatigue, weight gain, depression, increased infection rates and even cancer.

In contrast, functional medicine sees the body as a whole and works on the principle that the health of one system impacts the health and function of the others. Instead of focusing on disease symptom management, we focus on supporting and strengthening the immune system by getting to the root of why the immune system went rogue in the first place. While there is no known cure for autoimmune disease, I believe that there are five key elements that are at the root of all autoimmune conditions. In my functional medicine practice I have been able to successfully help hundreds of patients lower and reverse antibodies, get off their harsh medications, and become symptom free."

• Then there's Dr. Mark Hyman who writes about practical steps to healing autoimmune disease. He directs a functional medicine institute at a world-renowned hospital in my area.

• There's Dr Terry Wahls, a physician who healed her progressive MS through diet (The Wahls Protocol) and has been awarded $1 million dollars by the National MS Society to run a clinical trial based on her research.

• And here's a list of the "Top 50 Functional and Integrative Medicine Doctors" compiled by Dr. Josh Axe, who is doing so much amazing work in his own right.

THIS IS NOT A FAD

Healthy living is not a fad. It is a response to a culture that has been consistently deviating from a biologically appropriate course of overall health care. I am so glad to see a growing body of professionals who are committed to restoring what has been lost and embracing the best of what is new.

For those of you new to this journey, here are some of my favorite resources. There are more... so many more... but diving in to even one of these will keep you occupied and inspired for a long, long time. 

• Autoimmune Wellness is an amazing website and community that is helping countless people restore their health. I highly recommend Mickey and Angie's book The Autoimmune Wellness Handbook as well as their cookbooks. Also check out their website and links if you want to have your mind blown and hope restored.

• The Paleo Mom (aka Dr. Sarah Ballantyne) is another mind blowing resource. She is the creator of the AIP Diet (Autoimmune Protocol) and the author of "The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body"

• Dr. Amy Meyers is another powerhouse of help and hope. Her book is called The Autoimmune Solution: Prevent and Revers the Full Spectrum of Inflammatory Symptoms and Disease and is a tremendous resource along with her website.

• The GAPS Diet has been a source of healing for so many. You can pick up a copy of Dr. Natasha Campbell-Mcbride's book, Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia. And also check out her website for more resources.

There are so many more resources I want to share but I've already dropped enough links to send you down the wellness rabbit hole for a year!

I will continue to share my journey with you on these pages and on social media. Blogging has always been an amazing source of support and accountability in other areas of my life... and now I know will continue to be that blessing for my short and long term health. 

I am so glad to have you with me! My dream is to be able to enjoy the sunshine again without triggering sickness. What is your dream?

The Myth of Moderation: Learning to Say No in a Culture of Indulgence

Everything in moderation! 

For the past six years, I have heard that maxim more times than I can count from people who do not understand or like my dietary choices. I once politely refused a cookie from an angry woman. She insisted that it "just wasn't healthy" not to eat cookies and believed that I must eat "everything in moderation" in order to live a healthy life. It turned into an uncomfortable standoff and... 

I didn't eat the cookie.

I didn't eat it because the idea that the way to be healthy is "everything in moderation" simply isn't true. 

There are some things which are always harmful to us even in small quantities.
There are some people who are harmed by things that you aren't.
There are some substances which are not harmful in small quantities but are in "moderate" quantities.

And most significantly...

Moderation means different things to different people.

Moderation is a movable line. Let's take ice cream for example. What is a moderate consumption of ice cream?
Here are various definitions....

Me: One scoop every couple years.

My husband: When the mood strikes every couple months.

My friend: One small scoop three times a week.

My neighbor: A giant banana split once a week.

My family member: Whenever the heck I feel like it. YOLO

My kids: "I will eat ice cream at every possible opportunity whether or not I actually want it and even if I am so full that I might vomit upon consuming!"

"Moderation" sounds scientific and authoritative until we look more closely and discover that the term is often a convenient way to justify our excesses and judge the eating habits of others. We know that it is a movable line but continue to wield it as an iron sword of truth.

True moderation is the application of virtue to all areas of our life. But American cultural moderation is pretty much just do whatever you want to do and call it moderate. We have replaced the word "virtue" with moderation and our collective health (mind, body, and soul) has suffered as a result.

"Sweetheart, you need to have a cookie! Everything in moderation!"

Except dirt. And paint chips. And glue. That goes without saying really. But when it comes to food, one person's "moderate" is another's kryptonite. And It's time we call out the lie and speak the truth:

It's okay to say no to things that aren't necessary. Why are we so afraid to lose our little luxuries?

As someone with autoimmune disease, moderation takes on an entirely different meaning for me. Instead of meaning that I can indulge in anything I want as long as it's in small quantities, it means that I can enjoy reasonable quantities of almost any food I like... as long as it's on my approved list. That list is quite a bit smaller than I'd prefer... 

• I can't drink alcohol because it adds stress to my vital organs.
• I can't eat gluten because I hate feeling like I'm dying and I like my small intestine.
• I don't eat sugar because it is an inflammatory food and I'm battling inflammatory disease.
• I don't drink coffee because caffeine is also a huge inflammatory. 
• I don't eat food with additives, colorants, or artificial flavors because... see all of the above.

Technically, I could choose to consume those foods and pay the consequences. I know many people who do that in the name of moderation. Or because they feel their quality of life would suffer without their annual Shamrock shake. It's their choice, of course. But I do not choose sickness over health... not for all the moderate enjoyment this world has to offer. My weaknesses lie in many other areas (many many), but it is relatively easy for me to say no to things which prevent me from enjoying life and serving my family.

There are many other things I don't do (and no one should do) in moderation (like eat paint chips). That list is long, self-evident, and destroys the moderation in "everything" myth instantly.

Then there are donuts and coffee and that fuzzy middle ground.

I admit that it's easier for me because those two comfort foods would make me miserable and mess with my body's ability to to heal and to survive. Sickness is HARD for me. Debilitatingly hard. When I put food to my mouth, I am consciously choosing to live. 

On the other hand, I know diabetics who eat donuts and people on anti-depressants who drink caffeine. I understand that our struggles and physical limits vary and I cannot speak to their choices.

But...

If you eat garbage food multiple times a week and have migraines, IBS, thyroid issues, fatigue, anxiety, depression, weight gain, and a host of other common plagues, you might want to consider doing something beautiful for yourself and throw "everything in moderation" out the window. You may just be surprised by a miracle; not the least of which might be that you can say no to that extra ice cream splurge and live to tell about it. 

When we discard the moderation myth as a way of life, we learn a beautiful secret about ourselves:

We are capable of self-control.
Our needs are simpler than we previously thought.
We spend less on the unnecessary.
We can be free from our cravings.
We can do heroic things even when no one is watching.

If we are Christians, we also learn a beautiful secret about our faith... 

In any given moment, we might be asked to give up everything for Love. Every time we decline that caramel latte and offer it as a sacrifice of praise, we become a bit more fit for the bigger battles... and more free to be molded for loving service and eternity. 

Thanks be to God!

Gluten Free Pantry Basics

{This post contains affiliate links Thank you for supporting my family! More info Here.} 

Unlikely as it sounds to my sweet-loving mind, I made it through my fifth Christmas and Easter seasons without touching a single wheat flour cookie. In fact, I haven't eaten a bona fide wheat cookie since May of 2012. There have been many times when I've felt deprived of all of the food-related pleasures that others were enjoying. Since then, I've discovered the wide and wonderful world of gluten free baking. These are not your mama's gluten-free cookies, people. Eat, celebrate, be happy.

The grain-free world has literally exploded with delicious cookie and dessert recipes in the last couple of years. Many talented food scientists/artists all over the internet have changed my life.

Listen to me... I am no longer deprived. I eat cookies. Delicious cookies. And most of the time, the ingredients are astonishingly good for me. I love my ingredient lists and don't feel guilty when I eat several. No more stomach aches. Just good solid nutrition.

Because I battle autoimmune disease, I do not indulge in gluten free baking frequently. During the easy times when my body is at peace, I can enjoy about once a week. When I am hit with a flare, I abstain completely. My favorite indulgence is The Essential Paleo Carrot Cake which makes a delicious dessert, breakfast, or snack.

I tossed the last bit of my wheat flour long ago and am slowly learning how to bake efficiently with alternatives. One of the obstacles I faced at the beginning of my journey was actually having the ingredients on hand when I needed them. I have recently been inspired by the constant calls for help on social media to provide a list of my basic wheat free whole food pantry to share and to reference. I'm including links (yes, some are affiliate links) to the places where I purchase my own supplies with exceptions noted.

An important note:
Just because something says "GLUTEN FREE" does not mean that it's health food or even remotely nutritious. When I say "Gluten Free Baking," I am NOT referring to the box mixes that are starting to glut the shelves. Those are basically gluten free versions of garbage food. Rice flour, corn flour, tapioca flour, and potato flour are not nutrient dense foods; they are cheap, easy, and nutrient deficient wheat flour substitutes. There's a place for these goodies in our lives... BUT... If you eat a lot of them regularly, you will get sick and gain weight. 

So, when I say "gluten free baking," I am referring to splurge food that actually contributes to my overall health. Nut flours, healthy fats, and real food. Do these ingredients taste different than the Ho Ho's you grew up on? Yes, they do. But over time I have actually come to prefer the rich tastes of real food flavors rather than chemical fillers...

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Grain-Free Baking Basics

My pantry no longer showcases giant containers of wheat and sugar but all of the following are regulars. Not as cheap as white flour and sugar but as I know from experience... Good food is cheaper than hospital bills. If you don't know my story, read it here. 

This list doesn't cover everything but it does cover the staples that I try to always have on hand. Your own gluten free pantry will be shaped by your favorite recipes and family need. Here's my basic shopping list... scroll down for more information about each...

Almond flour
Coconut flour
Honey
Coconut milk
Coconut oil
Cocoa powder
Shredded unsweetened coconut
Cacao butter
Vanilla extract
Vanilla beans
Sea salt
Chocolate
Chia seeds
Dates
Coconut sugar
Gelatin
Maple Syrup

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1. Almond Flour

Almond flour is a staple at my house. We don't use it daily but we use it regularly in everything from chocolate chip cookies to pancakes to birthday cakes. A delicious, nutritious chocolate chip cookie when you are gluten free is worth it's weight in gold!

I buy almond flour in bulk through Amazon in 25-pound increments because it is a couple dollars cheaper per pound that way and we have a lot of kids to feed! The drawback? The packaging is impractical and you will need to repackage into gallon freezer bags asap (if you have room in the freezer) before storing. I store them flat so they stack like books. It is also available in 3-lb bags which is more money per pound but not as challenging to keep.

Bob's Red Mill almond flour is available locally and on Amazon but I only use it if I can find the Super-Fine and not the meal.  
 

A Favorite Recipe: Real Deal Chocolate Chip Cookies

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2. Coconut Flour

Coconut flour tends to absorb moisture from recipes so a little goes a long way. It cannot be used to replace regular flour 1:1 but is excellent in many bread, muffin, and cookie recipes. I even use it to "bread" my pan fried chicken and none of the kids can taste the coconut.

I buy Betterbody Coconut flour locally at our BJ's Wholesale Club for a good price. It is available on Amazon as well and the price fluctuates. Bob's Red Mill is available locally and online and works fine. 

A Favorite Recipe: Banana Muffins with Chocolate Chip Streussel Topping 

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3. Honey

Most of the muffins, cookies, and cakes that I have been making lately do not require sugar but do call for honey. I buy local organic when I can but I can't always fit it into the budget. I just buy big jars at our warehouse club. (I'm not going to let the perfect get in the way of the good here.) If you can afford raw, local honey, do it! You can also buy on Amazon HERE.

A Favorite Recipe: Apple Cinnamon Muffins (I like to add an extra brush of honey a couple minutes before they come out of the oven)

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4. Coconut Milk

I use pure coconut milk for much of my gluten free baking as a cow's milk substitute. I'm not talking about coconut drink, I'm talking about pure coconut milk untouched by other ingredients. This goes in our cookies, pancakes, smoothies, homemade ice cream, and cakes. And when I'm really missing ice cream and feeling lazy, I eat it straight with frozen berries. Nice, delicious healthy fats! 

Golden Star is the only local brand I have found that is free from soy or any other ingredients except coconut milk and water. I find it in cans at my local Walmart in the asian food aisle but you can also find it for sale on Walmart.com and off and on through Amazon. If you don't mind soy, there are a number of other shelf brands available. The soy is there as an emulsifier but it changes the texture. With the pure coconut milk, the cream will better separate from the water and rise to the top. You can mix it up again or just use the cream as is. I advise mixing for any recipes which call for coconut milk. 

A Favorite Recipe: Creamy Chocolate Avocado Smoothie (This isn't really bakery but it's dessert-ish. When I am feeling run-down, I love this kind of super boost recipe for increasing my healthy fats and nutrients.)

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5. Coconut Oil

I use coconut oil for everything from moisturizer to cooking. I fry in it, bake with it, wash baby's head with it, make lip balm with it. I look for it on sale locally but have also purchased online. There are different ways to buy coconut oil but unrefined is going to provide you with the most nutritive value. Coconut oil is solid at room temperature but has a low melting temperature... do not be alarmed if it turns to liquid in a warm house.

Vegetable oil is forbidden in my house. Wherever it used to be in baking, it is now replaced with coconut or olive oil. 

A Favorite Recipe: Fudgy Chocolate Tarts

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6. Cocoa Powder

There are many brands of organic cocoa powder out there and I recommend them if you can afford it... but I just use Hershey's because I burn through it. It's yet another example of how I must compromise with the perfect until I am no longer feeding a family of ten. As soon as my grocery bill goes from shocking to reasonable, I would love to make the switch.

A Favorite Recipe: Almond Butter Fudge

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Here's a picture of a Gluten Free Easter creation. The cake is made from a cocoa and almond flour/coconut flour base. The frosting is buttercream with grass fed butter... A definite splurge! I rarely eat dairy but this was an enjoyable exception. 

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7. Shredded Coconut (Unsweetened)

Unsweetened shredded coconut is difficult to find around here so I order mine online and love the product. My favorite brand is Let's Do Organic and buying it in bulk on Amazon is the best deal for me. I have a lot of trouble finding this locally.

A Favorite Recipe: Peppermint Chocolate Macaroons

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8. Cacao Butter

Cacao Butter is a beautiful food that I consider an indulgence. Not cheap. I use it to make my own chocolate energy bar (aka homemade chocolate with chia thrown in for fun and protein) and to add to an occasional recipe. I have purchased from both Rose Mountain Herbs  and Amazon.

A Favorite Recipe: Chocolate Coconut Energy Bars

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9. Vanilla extract & Vanilla Beans

Most commercial brands of vanilla extract have sugar added so I've started making my own. When I have to buy it, I double check the ingredients to make sure that it is just vanilla and alcohol. I also buy vanilla beans to use in very special desserts. 

A Favorite Recipe: Blackberry Vanilla Bean Ice Cream

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10. Sea Salt

Available pretty much anywhere.

A Favorite Recipe: Paleo Salted Caramel Sauce

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11. Chocolate

Because I am sensitive to soy and soy is even in most organic chocolates, I buy Green & Black's organic dark chocolate for my splurges. In addition to the clean ingredients, I also find the taste more pleasant than other leading brands. 

If you are looking for dairy, nut, soy, gluten free chocolate chips, Enjoy Life Semi-Sweet Chocolate Chips are a great option.

A Favorite Recipe: Dark Chocolate Cake Brownies

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12. Chia Seeds

These can be found many places and I've been happy with Bob's Red Mill. I buy them in larger quantities online to get a discount. I add them to smoothies, homemade larabars, and chocolate.

A Favorite Recipe: Chocolate Avocado Chia Pudding

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14. Dates

These little fruits are a surprisingly wonderful way to sweeten up many desserts. Get yourself a good food processor (I found a Cuisinart at a garage sale) and a whole new world of healthy dessert will open up to you. You can find them anywhere that sells groceries.

A Favorite Recipe: Paleo Chocolate Energy Bars

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15. Coconut Sugar

Sometimes you just need something to replace white sugar 1:1 in a recipe and coconut sugar does that really well without the same affect on your glucose levels as white sugar. The taste is good. Texture is good. And it is finally available locally for a reasonable price. I buy Betterbody at our local BJ's Wholesale and on Amazon when the prices dip.

A Favorite Recipe: Real Deal Chocolate Chip Cookies

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16. Gelatin

This is not your mama's knox gelatin. Gelatin is a wonderful for joint and bone health and even better when you know that the source is all grass fed beef. I buy Great Lakes Unflavored Gelatin.  Gelatin is used in many paleo and gluten free recipes to help desserts set up without eggs or cheese. 

A Favorite Recipe: Chocolate Gelatin Squares

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17. Maple Syrup

Get the real stuff. It seems pricey but very little is needed to sweeten a recipe. 

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Recipe Resources

I have to conclude by passing on my current favorite resource (besides Pinterest which is endlessly wonderful) for the most wonderful gluten free recipes. I have not been disappointed with any recipe I have tried from Against All Grain. Danielle Walker is a beautiful person with an inspiring story of how she has managed autoimmune disease with nutrition. In addition to her website, her physical cookbooks are absolutely gorgeous and useful.

I also love  Simply Gluten Free Magazine. I have found some incredible and nutritious recipes in here as well as a heads' up to new brands and tips for eating gluten free. 

Is there anything I should add to my pantry? Let me know in the comments!

How I Do Mornings Without Coffee

{This post contains affiliate links Thank you for supporting my family! More info Here.} 

I don't drink coffee. I don't even like coffee.

There... I got that out of the way. Can we still be friends? 

Other than the surprising news that I don't share most of the world's love affair with coffee, people are most confounded by how I manage to function without the caffeine. Well, okay, I'm tired... a lot. But I also have 8 kids so expectations of being well rested are reasonably low. 

I suppose the real question is...
How do I function well without that shot of caffeine in my life? 

The overreaching principle of my daily healthcare is that before "self-medicating" (deliberately consuming caffeine to stay awake, etc), I consider if there's a need that can be met by a healthier means. In the case of fatigue, the obvious answer is MORE SLEEP. But since I am a homeschooling-entreprenuerial-mother-of-8... I need a little more help than that. 

I have heard from many people who wish they could kick coffee to the curb or at least limit it to a moderate amount. They are tired of the caffeine crash headaches, insomnia, caffeine-induced anxiety, their financial contribution to the Starbucks empire, caloric excess with specialty coffees, and desire to limit the use of addictive stimulants to keep them going. 

The news is also spreading that caffeine and autoimmune disease to not mix well... and we all know that autoimmune disease is on the rise. 

Here is my personal plan of action for those of you who are trying to kick (or reduce) a coffee habit...

SLEEP.

Just restating the obvious here. For some of us (moms with babies, toddlers, or teenagers, for example), more sleep is not always an option. God bless you hard working caregivers! Virtual fist bump from a mom who hasn't seen 7 hours in a very, very long time. 

For those of you who have other reasons for not sleeping (overworking, insomnia, stress, evening internet use, pain, etc.), there are other resources for helping with that. But... coffee is not one of them. Coffee does NOT help with sleep.

JUST SAY NO.

Whittle the schedule down to the bare minimum. If your 3-year old is already in ballet and soccer, I promise you that declining another activity will not ruin her life. It's more likely that a tired, cranky mother will mess with her quality of life, to be honest... speaking from experience here.

My unscientific observations tell me that most people use coffee to propel themselves through overbooked schedules of their own design. If you say no to extra obligations, you will not be less busy (something will always fill up your time!) but you will find your activities more manageable. 

I have some very big obligations in my life that keep me busy 100% of the time. That means I have to say no to other opportunities pretty much daily.

NUTRITION

The average American diet is saturated with energy-sapping ingredients. White flour, sugar, chemical additives, empty calories... none of which are going to keep you going beyond an initial burst. In fact, the net effect of a lousy diet is that we force our bodies to run on empty constantly. Calories? Sure... we've got those. Real nutrition at the cellular level?

Epic cultural fail.

Switching to a nutrient dense diet will do more for your body and energy level than a cup a joe ever will. (Read: How to Transform Your Health Through Diet)

WATER

Odds are that you have your fancy water bottle already. Use it. Your body needs water. You already know that water consumption increases energy and body efficiency! Don't make me nag you!

SMOOTHIES

This really should go under "nutrition" but smoothies are my favorite way to get started in the morning so they get their own category. I don't think I ever make the same smoothie twice (who has time to measure?) but I do have some (but not all) favorite ingredients...

• Berries (strawberries, blueberries, raspberries) 
• Tart Cherry Juice
• Spinach
• Almond milk (Heinen's brand without soy)
• Pure coconut milk (this brand does not contain soy)
• Kale
• Carrots
• Bananas
• Turmeric
• Lemon (sometimes fresh, sometimes a drop or 2 of lemon essential oil)
• Avocado
• Collagen powder
• Chia seeds
• Bone broth protein powder

ESSENTIAL OILS

Peppermint, lemon, and orange are my happy-wake-up oils. Seriously! I diffuse or apply them in the morning and take them with me when I go. They are particularly helpful on a car ride when my mind is not working quickly and I want to make sure I'm driving safely. More info about these great natural resources HERE.

PRAYER

Stress and anxiety exhaust us. They cause us to lose sleep, they tax the adrenals, they wreak havoc on our mental clarity and relationships. There isn't always a way to eliminate big stressors in our lives but the fact is that those who have a strong faith, have greater interior peace and better health. 

If you don't know how to pray or do pray but aren't sure you're grasping the full benefit, I highly recommend this slim volume called Prayer for Beginners. 

I read it when I already considered myself a veteran to prayer... and it helped bring a greater simplicity, clarity, and peace to my existing spiritual life. 

EXERCISE

I almost forgot this one (thank you for the kind reader who reminded me!)... probably because I like to sleep a whole lot more than I like to exercise. ha. But studies confirm that exercise increases energy and fights fatigue. People with autoimmune disease or adrenal fatigue have to be a bit more strategic about when, how, and how long they exercise (I'm just going to cite this as my excuse for sleeping in) but physical movement is still a critical part of their energy tool box and long term health.

What else am I missing? Let me know what your tips are!