Originally published in The Times Herald Record August 11, 2010  Link to original article

“What can I drink besides water?” Clients are always asking me that question, particularly after I take away their diet soda and coffee! (One cup of coffee a day, OK. More than that, not a good idea.)

Fortunately, there are options that make healthy and refreshing summertime drinks. Here are some of my favorites:

1. Iced tea. Brew a pot of herbal or green tea, double strength, and then pour it over ice for an instant cool-down. If you want it sweetened, add stevia or xylitol. Store extra in the fridge for later.

2. Jazzy seltzer. There are lots of great-tasting flavored seltzers, from raspberry to white chocolate. Avoid anything with artificial sweeteners.

3. Lemonade. My kids loved making fresh lemonade when they were little. You can get a citrus press for just a few dollars. Then all you need are some lemons (preferably organic), some water and some xylitol or stevia to sweeten.

4. Pick your own. This time of year, I love to harvest my tea from my garden and my evening walk: red clover, mint, lemon balm, nettle or dandelion leaves — all tasty and nutritious.

5. Cool-down tea. Mix red clover flowers and a few leaves of sage for a very pretty and cooling brew. (Especially recommended for menopausal women.)

6. Kombucha. This is a refreshing fermented tea drink that comes in many different flavors. Try a couple from the store, and if you’re a fan like me, you might want to invest in a home brewing system, rather than paying $4 a bottle. It is easy and inexpensive to brew at home.

7. Electrolytes. In this heat, I see many clients’ hydration going down, down, down. That can make you feel sluggish and tired and has a huge impact on your metabolism as well. Electrolytes can help, but that doesn’t mean sugary, artificially colored and flavored drinks. Look for formulas that are all natural and sugar-free. Some come in convenient packets that you can carry and use as needed. Others are unflavored concentrated liquids you can add to anything you’re drinking.

8. Vitamin C. Fizzy powdered vitamin C drinks are good for you and fun to use. They come in lots of flavors.

9. “Milk Shake.” Mix some unsweetened almond or coconut milk, stevia or xylitol, and some fresh local strawberries, blueberries, a peach — use your imagination! Add some crushed ice and blend.

10. “Egg Cream.” Did you drink this New York specialty when you were young? I did. My updated healthy version: half seltzer, half unsweetened coconut or almond milk, some vanilla extract and some stevia or xylitol.

Note: Stevia and xylitol are natural sweeteners that are good for you and have negligible impact on blood sugar — safe even for diabetics. As they have become more popular and available, brands are on the market that are not as healthful. For xylitol, look for real birch sugar rather than xylitol from corn husks. Look for 100 percent stevia, without fillers and additives.

Fran Sussman has been a holistic practitioner in Orange County since 1993, combining nutritional counseling, kinesiology and homeopathy to address a wide range of issues for clients of all ages. Visit www.fransussman.com or call 496-0385.

Originally Published in The Times Herald Record 08/04/10

There are so many misconceptions about weight loss! Whether you’re trying to peel off a stubborn 5 or 10 pounds, or have 100 or more to lose, the principles are the same, and they might surprise you. I have compiled a list of frequent mistakes I see in my practice, and I want to share not only what doesn’t work, but also what does.

From my holistic perspective, losing weight is just another “side effect” of getting healthy, along with more energy, better digestion, sounder sleep, fewer aches and pains, a clearer mind and much more. And don’t let anyone tell you that any of these aren’t possible “at your age” (whatever that is). You can get healthy and lose weight at any age, and it’s never too late to start.

Over the next few columns, I will share some common misconceptions and mistakes regarding weight loss and show you how to lose weight by getting healthy — the holistic way.

TOP MISTAKES PEOPLE MAKE TRYING TO LOSE WEIGHT — Part 1

1. Follow the fads
Weight loss has fads, just like anything else. Whether it’s eating a single food, eliminating entire food groups (Low-carb, anyone?) or depending on a product, trust me, it won’t work in the long run. It’s so alluring, but over time, it’s neither healthy nor sustainable.

2. Theoretically healthy vs. individually healthy
Many people do their best, eating what they believe is healthy, but it’s often those very foods that keep them from losing weight and feeling well.

For instance, not everyone does well with whole grains, soy or dairy, and if you’re one of those, it could be your body’s reactions against those foods that keep you overweight and under-well, causing stress reactions that increase inflammation and tell your system to store fat.

3. Weigh yourself every day
One number can’t tell the whole story. Every week I see clients whose weight hasn’t budged, but who are dropping clothing sizes: They are losing fat and gaining muscle. When you diet, you want to lose only fat. Otherwise you’re compromising your health and heading for “yo-yo syndrome”: losing and gaining back again.

Tip #1: Getting healthy means getting back to basics with ‘real’ food
No pill, no formula, no product is going to do it for you. The foundation of a healthy, lean body is a healthy, lean diet composed primarily of real foods like protein, vegetables and fruits.

If you have to read the ingredients, it’s processed, not “real” food. You don’t have to be a fanatic: Evaluate where you can improve, and make a few changes each week. For instance, now is the perfect time to explore our wonderful farm markets. Eventually, aim to make real foods 85 percent of what you eat.

Tip #2: Got food sensitivities?
About a third of the population is sensitive to gluten, the protein in wheat, rye, oats, barley and spelt. Casein, a protein in cow’s milk, is another common culprit.

To test yourself, do your own scientific experiment. Eliminate the food 100 percent for at least two weeks. Check for changes in digestion, headaches, joint pain, energy level or mood.

If it’s not apparent after two weeks of complete avoidance, go back to eating the food, and check again. If you’re sensitive, the connection should be clear.

Tip #3: Size Not Weight is the Measure of Success

Don’t obsess about the number on the scale, and don’t weigh yourself every day. It’s normal to have some daily variability.

Furthermore, it’s stressful, and stress slows your metabolism and makes it harder to lose weight.  It is more important to do the right thing nutritionally, consistently, and to go by how your clothes fit, especially around the waist.  In my practice, we use a medical grade body composition analyzer. Home versions are available for under $200.

originally published in July 2010 Natural Awakenings Magazine

No single food or supplement can keep us from aging or prevent all illness. The wisest approach is to consistently build and maintain health with a balanced diet of high quality lean protein, lots of fruits and veggies, and healthy fats.  Add in plenty of good quality water, eight hours of sound sleep and the right kinds of exercise, and you’ve got the foundations of excellent health over the long haul.

While no one food is going to light up the sky all on its own, these five are pretty stellar.

Chia Seeds
In the best-selling book, Born To Run, author Christopher McDougall reveals secrets of super-athletes who run 50-100 miles for pleasure into old age.  What fuels them?  Chia seeds, which they use for endurance and energy.  They mix their chia with water and lime for a gel-like drink, but chia can be added to protein shakes and smoothies, on yogurt, cereal, salads or vegetables, and as a pudding (see recipe).  What makes chia a superfood? Chia is nutrient-dense powerhouse, rich in Omega 3, calcium and other minerals, soluble and insoluble fiber, and protein.

Berries
Berries are high in anti-oxidants and phytonutrients, high in fiber, and have a low glycemic index so they have minimal impact on blood sugar. And best of all, nothing matches their scrumptious taste. Berry season is here, so avail yourself of these healthy little treats. Whenever possible, choose organic berries, as berries’ soft skins increase the rate of pesticide absorption.  Try serving with a little coconut milk and chopped walnuts (or chia seeds!), in smoothies, or all by their delectable selves.

Dark Leafy Greens
Vitamin D is in the news a lot lately, and many people are taking it as a supplement. But did you know that you need Vitamin K with it? And where do you get Vitamin K? From dark leafy greens.  Vitamin K supports strong bones and teeth by helping transport calcium.  Without it, calcium can cause problems in arteries and soft tissue.  But that’s only one reason to heap bok choy, spinach, swiss chard, broccoli raab, collards and mustard greens on your plate. They are alkalinizing, which makes us more resistant to disease; they are a great source of minerals, including calcium, magnesium and iron; and they fill us up with few calories, low carbohydrates and no fat, making them ideal for weight management.  Steam or saute with olive or walnut oil, add some fresh herbs, and dig in.

Whey Powder
Not all whey powders are equal. Choose minimally processed, hormone-free, whey produced with low temperatures to maintain the benefits of raw milk, including immunogloblulins and lactoferrin, which support the immune system, and cysteine, which is a precursor of glutathione, a nutrient that helps protects from effects of aging, illness, infection, trauma and more, but is difficult to absorb directly.  Whey from grass-fed cows also contains a healthy balance of essential fatty acids.

Chlorella
Chlorella has the highest chlorophyll content of all plants, and is about 60% high quality protein, including all eight essential amino acids, making it extremely valuable for vegetarians and others who limit animal products in their diets.  It is rich in vitamins and minerals, including E, beta-carotene and B12.  It is a powerful detox support, yet gentle enough for nursing and pregnant moms.  Chlorella absorbs toxins from the intestines and colon, and is often used to reduce heavy metals.  Make sure the chlorella you use is tested to be free of mercury, and has no additives or preservatives.

RECIPES

Chia Pudding
2 cups unsweetened coconut milk or MimiCreme (or make your own cashew milk)
1/3 cup chia seeds
3 Tablespoons sweetener: xylitol, agave, or maple syrup
1 Tablespoon vanilla
pinch of salt
Place all ingredients in jar or bowl with secure cover. Cover, shake, and refrigerate overnight.

Kale Chips
Think your kids won’t eat their greens? Try these.
Chop or tear kale into 2 inch bits and dry thoroughly. This is essential.
Preheat oven to 350.
Mix together 1-2 T olive oil, 1/2 t sea salt and other spices if you wish (cayenne, paprika, garlic, curry, etc).  Sprinkle on the dry kale and work into the leaves with your hands.
Arrange on a cookie tray. Cook for about 12 minutes, until leaves are just crisp and still green.

link to original article

By Fran Sussman
For the Times Herald-Record
Published: 2:00 AM – 06/30/10

Ah, the lovely Hudson Valley. So beautiful … yet, so many people never suffered from allergies before they arrived in this green and scenic land. Along with the wonderful fragrances of flowers and freshly mown lawns, our air is filled with pollens, molds, pollution and other irritants. About 40 percent of children are affected, and even more adults. That’s an epidemic.

The medicine chest is not the only option. In fact, allergy medicines do nothing to help you get better; they just suppress symptoms temporarily. And given the recent recalls of some over-the-counter allergy medications (particularly for kids) and the warnings on prescriptions, you might think twice about using them regularly.

While they may be practical in terms of being able to function short-term, wouldn’t you rather eliminate the problem altogether, and improve your health at the same time? It may be more possible than you think.
Holistic health is about finding the underlying causes of symptoms, and addressing those at the fundamental level, rather than dealing only with symptoms.

The food connection
When I began focusing on helping clients identify and eliminate food sensitivities, I noticed a surprising pattern: Client after client reported that their environmental allergies decreased or disappeared when their diet changed. When allergy season rolled around again, most found they didn’t suffer nearly as much, and fewer needed medication.

This connection makes sense. Your GI tract is a greater area of exposure to toxins than your ears, nose and throat. By identifying and eliminating problems there, you boost your health significantly.

At any given time, your system has a set amount of energy to deal with stress. By eliminating one area of stress, you free up your energy, and biochemistry, to deal with another. This is called reducing allostatic load, resulting in overall improvement in health and the immune system.

Heal the gut, heal so much more
Furthermore, allergic reactions are inflammatory reactions, and inflammation has been linked to many chronic and serious health problems, from heart disease to cancer, arthritis, diabetes and Alzheimer’s.

Eliminating inflammation in the digestive tract will lower inflammation throughout the body. I consistently see clients experience improvements in many other seemingly unrelated symptoms, including allergies and asthma, joint pain, migraines and so much more, by healing the gut.

As my teacher Dr. Diana Schwarzbein says, “The road to health is paved with good intestines!” So to reduce or eliminate your allergies, you might need to heal your gut.

Natural symptomatic relief
While trying to find and address the underlying causes of allergy symptoms, you are not going to want to be running around with red, puffy eyes and a runny nose. Fortunately, there are a variety of natural ways to get symptomatic relief (see my tips below).

As always, do not make changes in medications without consulting your prescribing physician, and always consult a health professional about chronic health issues.

Tip #1: The Cause & The Cure

Plants can be the cause of allergic reactions — and also their cure.

Quercitin, found in apples and red onions, can help reduce itchiness and swelling. Therapeutic doses help control the histamine reaction, and seem to make cells less reactive to allergens.

Stinging nettles combine flavanoids with plant sterols, and have been used traditionally for respiratory issues.

Both flavanoids and plant sterols have been shown to have cholesterol-lowering effects as well, and are anti-inflammatory.

Tip #2: Jump Start the Healing

Homeopathy is a safe, effective and economical approach for many acute health problems.

It uses tiny doses of substances to activate the body’s own healing.

The principle of homeopathy is that “like cures like” so, for instance, if your eyes and nose were streaming clear, slightly burning fluids — just like when you cut raw onions — you might benefit from using homeopathic onion, called by its Latin name, allium cepa.

If you’re considering using homeopathy for any serious or chronic conditions, consult a professional homeopath.

Tip #3: Tea Time For Sinuses

The neti pot has been around for centuries, and its popularity in this country is increasing, for good reason.

It looks like a very small elongated teapot and is used to irrigate the nasal passages, providing both healing and soothing.

Although it may seem odd at first, people are usually enthusiastic once they experience its benefits.

The neti pot is filled with a mild, warm saline solution, which clears away pollen and other irritants, including bacteria, that can contribute to nasal and sinus congestion.

—————————————-

Fran Sussman has been a holistic practitioner in Orange County since 1993, combining nutritional counseling, kinesiology and homeopathy to address a wide range of issues for clients of all ages. Visit www.fransussman.com or call 496-0385.

My article in the 5/12/10 Times Herald Record

Link to original article

If you have been given a diagnosis of cancer, what would it mean to take a holistic approach? A holistic approach is distinguished by acknowledging body, mind and spirit and by seeing each person as an integrated whole, not solely as their sick organ, their diagnosis or their statistics.

It means putting together a team composed of physicians, holistic professionals, friends or family — and you — to support you through this process and help make decisions about which you feel clear and comfortable. It is not an alternative to medical treatment but an essential component of your care.

“Let food be thy medicine,” Hippocrates said. Although you may be tempted to indulge in unhealthy comfort foods, remember that food is the fuel you give yourself to heal and repair. Please keep in mind that optimal nutrition should always be individualized, especially with illness.

Eat to support your odds. Cancer cells love sugar (that’s why PET scans use glucose to track them), so eliminate it. Reduce or eliminate processed foods and alcohol as well, as they are primarily metabolized as sugars.

Be a lousy host. Evidence suggests that cancer cells thrive in an acidic environment, while we do not; we thrive in an alkaline environment, while cancer does not. So increase your alkalinity by eating more fruits and vegetables, fewer animal products and refined foods. Monitor progress by testing your first morning urine with inexpensive pH strips. Aim for 6.4-7.2.

Shift perspective. Instead of seeing your new approach as deprivation or punishment, reframe it: You are making a choice to support yourself in thriving in your life.

Use your “reset button” regularly. Getting caught up sometimes in negative feelings is understandable, but don’t stay there. That perpetuates a cycle of stress and immune suppression. You can shift what’s going on physically and emotionally in just moments by deep breathing, prayer, meditation, the affection of a person or a pet, looking at something you find beautiful, even by deeply inhaling a fragrance you love.

Laugh! Editor Norman Cousins wrote in “Anatomy of an Illness” how laughter relieved his pain. He would watch “I Love Lucy,” the Marx Brothers and others that made him laugh out loud. It’s not a new concept: the Old Testament says: “A cheerful heart is a good medicine, but a downcast spirit dries up the bones.”

In dealing with cancer, we need to be compassionate warriors: unrelenting in our campaign for health, while always maintaining loving kindness toward ourselves.

This article was originally published as my Holistic Outlook column on March 31, 2010 in The Times Herald Record. For a link to the original column, click here.

Feeling kind of blah and sluggish? Still dragging around those winter blues and an extra five pounds? Clothes feel too tight?

You may need some spring cleaning — not the external kind, but internally. Spring is a natural time to cleanse and rejuvenate.

Are you on toxin overload?
If you eat, drink, breathe, clean, travel, or use prescription or over-the-counter medicines, you are exposed to toxins. We are exposed in the food that we eat; in household products from laundry detergent to cosmetics, to paints and carpeting, to mercury in our fillings; from fish and high-fructose corn syrup; and from plastics that hold our foods and beverages.

Not only that, but also there are toxic metabolic wastes from the body’s own natural processes, and our ability to detox those can become impaired as well.
Frankly, there’s no way to avoid being toxic.

One difference between people who are healthy and people who aren’t is the ability to get rid of toxins. Did you know that toxins actually compete with nutrients for absorption in our system? That’s why I always tell my clients it’s not what you take in that counts, it’s what you can utilize.

Factors that affect our detox ability include age, genetics, past and present environment, nutrition and lifestyle, and intestinal health. Some of those we can’t change, but some we can. That’s where spring cleaning comes in.

What are the benefits? More energy, better focus, better sleep, reduced food cravings, better digestion, improved libido and more. A detox is especially important before a weight-loss program, because many toxins are stored in our body fat, and as you lose fat, you can release large quantities of toxins into your system. In fact, we often put on fat because we are toxic. So lowering your toxic load can help you lose weight.

Detoxification can be effective without being drastic. Always take a gentle, gradual approach. Although it’s best to customize a detox for your individual circumstances, there are some safe, simple procedures you can use on your own at home.

1. Soak it out. A hot bath can be a pleasant and effective detox. Alternate one night of Epsom salts and one of baking soda, adding plain white vinegar to each. Use two cups of each ingredient. Soak for 20 minutes before bedtime, and make sure to rehydrate during or after your bath.

2. Irrigate your sinuses. More and more people are discovering the benefits of a neti pot for any kind of congestion, including seasonal allergies. Plain saltwater works fine, but you can also use chlorella powder, N-Acetyl Cysteine and xylitol for additional cleansing and healing action.

3. Go green. As we move into spring, delicious nutrient-dense fresh veggies become available that nourish the GI tract, liver and kidneys, all organs that support detoxification. Experiment with dandelion, fiddlehead and nettle, all packed with nutritious and detoxifying benefits. You can eat them in salads, steam, stir-fry or make infusions. Juicing is another way to access the potent nutrients in these and other veggies.

4. Add and subtract: For just a week, try eliminating sugar, artificial sweeteners (use xylitol or stevia), coffee (substitute black or green tea), red meat, alcohol and grains. Load up on fresh veggies and fruits, and make sure you have 8-10 glasses of water or herbal tea daily. Too extreme? Pick one or two things to eliminate this time, then do it again next month and add one more. Reclaiming your health is an ongoing process. Slow and steady wins the race.

Fran is giving a free talk on “Rejuvenation: Detox, Rebalance & Replenish” at her office April 21st @ 6:30PM. No fee, but space is limited.  Please call or email immediately if you would like to attend.

This article was originally published in Natural Awakenings magazine in August 2009.

Ear infections are the most common reason for pediatric visits, with an estimated 24.5 million per year, and the most common reason for antibiotic prescription among children. They are also the most common reason for surgery among children.

Most children one year of age have already received at least one course of antibiotics. This is alarming, particularly given the widely publicized concerns regarding overuse of antibiotics and the long term and converse effects on the health of our children vs. the health of the microbes: the more we ingest, the more resistant the bacteria become and the less resistant our systems become.

Research published in the prestigious Pediatric Infectious Disease Journal suggests homeopathy is effective in providing symptomatic relief in the treatment of acute otitis media (middle ear infection) in children.     In another study, Pediatric Infectious Diseases looked at the effectiveness of homeopathy in treatment of acute ear infections. Symptoms were decreased significantly at 24 and 64 hours after treatment, and there were fewer treatment failures and recurrences at 5 days, 2 weeks and 6 weeks. The author noted four homeopathic remedies used most often for ear infections were: pulsatilla, chamomilla, sulfur, and calcarea carbonica.

While you have a good chance of addressing an ear infection with one of these, please remember that for chronic or recurring episodes it is best to consult a professional. And anyone can learn the basics of homeopathy so that they can treat mild acute problems at home.

The right homeopathic remedy is incredibly effective not only in relieving the symptoms of an acute ear infection, but in minimizing the chances of recurrence. This is in sharp contrast to the merry-go-round experience of alternating ear infections and antibiotics which so many frustrated parents and frantic children have experienced, where infections recur increasingly whenever a child is not on antibiotics.

Other holistic modalities are also helpful for ear infections including chiropractic, herbs, and accupuncture.

For any child with a history of ear infections, please check for food sensitivities; they are almost always the underlying cause.  Eliminating chronic ear infections may be easier than you think!

Here are some additional suggestions for dealing with ear infections.

• Sing! Did you know that singing exercises all the muscles of the head and neck, providing the pump action which empties the Eustachian tubes? That helps keep children free from middle ear infections. Singing also releases endorphins, the body’s pleasure hormones. So lead a round, or put on some music and sing out!
• Fish Oil: Annals of Otolaryngology, Rhinology, Laryngology reported that over a season, flavored cod liver oil prevented ear infections in children who were prone to them.
• Garlic: You can make your own garlic oil by mashing a clove of garlic and covering with 1/4 cup of olive oil.  Let it sit for at least a few hours, then strain.  Apply a few warm drops in the effected ear, and cover with a little bit of cotton ball.
• Xylitol is a natural sugar replacement from birch that has some amazing therapeutic effects.  Among them is reduction in ear infections, and anti-microbial properties.  Children can use xylitol in the form of gum.  The chewing action itself is beneficial for the ear, and the xylitol makes it anti-microbial. Xylitol has virtually no impact on blood sugar.

Fran Sussman has had a holistic health practice in Orange County for over 17 years.  She resolved her first chronic ear infections homeopathically for her own daughter, 21 years ago.  www.fransussman.com

This article was originally published in the March 2010 issue of Natural Awakenings. To see the original article, click here and go to page 19.

Would you like to be the kind of person who handles her day with grace? Who navigates adversity with admirable aplomb?  Who has resilience in the worst of circumstances, and optimism to share through the best?  One way to develop these qualities is by developing a practice.

What is a practice?  The form doesn’t matter as much as your commitment. It can be yoga, sitting or walking meditation, breath work, or prayer.  The essence of it is to make time, every day, and follow through – no matter what, a time to set aside preoccupations with past and future, worries and wishes, and simply be in the present moment.

The Excuses

1. “I Don’t Have Time”

Everyone has 5 minutes they can sculpt out of their day.  Even 3 minutes will make a difference.  Set a minimum effort and stick with it.  If you are doing yoga, it can be five Surya Namaskaras (sun salutations). If you are doing meditation, prayer, or breath work, set a time, and then set a timer.  Commit to doing that minimum amount, and if you can do more, great, but do your minimum, every day.

2.  “I Can’t Concentrate”

Practice is just that: practice.  It’s not called “perfection”.  One of its gifts is the opportunity to kindly, without judgment or recrimination, bring yourself back, as many times as you need, to your intent. Everyone’s mind wanders; every situation has distractions.  Your intent is to let all of that go, to whatever extent you can, for the time you allot.  Sometimes that means letting it go hundreds of times, but that’s okay.  Even after years of practice, there are days when it flows easily, and days when you struggle to remain focused. Each time you notice your mind has wandered, be grateful for having noticed, and bring yourself back again.

3.  Resistance
Resistance comes in many forms: I’m too busy, too tired, too cranky, too stressed, too sick, too…. whatever.  Trust that it will be beneficial to practice, no matter what you are feeling about it ahead of time. Just as there will always be distractions, there will always be an excuse.  Develop a sense of humor about our infinite creativity in coming up with excuses, and don’t buy into yours, no matter what form it takes today.  Acknowledge it, and then practice anyhow.

The Benefits

1. Will Power

Strength of mind is like strength of body. It takes discipline, perseverance and repetition to develop.  Researchers believe that will power gets stronger the more we exercise it.1 By developing it with small tasks and commitments, we strengthen ourselves for larger challenges.

2.  Self-Knowledge & Awareness

If you are doing the same practice every day, the only element that changes is… you!  Regular practice holds a mirror up for you to see your strengths and your weaknesses, and the way your sense of yourself and your life changes day to day.

3.  Stress Reduction
Everyone needs time to “drop anchor” each day, a time to withdraw, if only for a few moments, from the hectic, demanding, stress-inducing lives we all lead.  Practice is “sacred time”, time to put the rest of your life on hold while you restore your sense of well-being and groundedness.  Even a few minutes will leave you ready to return to your day, energized and restored.

4.  Health Benefits

Both yoga and meditation are increasingly being touted for numerous health benefits, including lower stress hormones, reducing heart disease, lower blood pressure, lower cholesterol, improved insulin sensitivity, and slowing the effects of aging.

5.  Developing Self-Esteem
When we follow through with our commitments, we feel better about ourselves; we learn, deeply, that we are trustworthy.  This helps us in all of our relationships: with ourselves, with other people, and with food and exercise and all the issues with which we frequently struggle.  Learning to “show up” daily for practice, even if it’s only a few minutes a day, sets an important blueprint for being able to show up for ourselves in every area of our lives.

Fran Sussman’s personal practices are Lovingkindness Meditation and Ashtanga Yoga.

This article was originally published on February 24, 2010 as my column Holistic Outlook, in The Times Herald Record.  To see the original article, click here.

Step one: Four for four

Every time you eat, you are giving your body information. You probably want to tell your body things like:

• “Burn fat!”

• “Keep me energized and focused! I can’t be falling asleep at 3 p.m.!”

• “Keep all my parts working in good order, please!”

The best way to do all of that is to eat real food that balances your “macronutrients” — protein, carbohydrates and fat.

That means for every meal — breakfast, lunch and dinner — you are going to have just a few ounces of lean healthy protein, a little bit of starchy carbohydrate, a little bit of healthy fat and all the non-starchy carbs you want: four components for a four-square meal.

If you balance them correctly, they should keep you full, focused and energized for at least four hours. Let’s break that down a little more.

1. Great protein sources include fish, chicken, turkey and eggs.
2. Healthy starches are ones that are grown rather than manufactured, and are fiber-rich and nutrient-dense, such as sweet potatoes, peas, beans and legumes, brown rice and most fruits.
3. Healthy fat sources include olive, nut, seed and coconut oils, avocado, and nuts and seeds themselves.
4. Non-starchy carbs are where you can really go to town: Go ahead and pile your plate! Have a big salad and at least one other vegetable such as broccoli, zucchini, kale, spinach, cauliflower, etc. Cook them lightly so they retain more nutrients.

Step two: Make it taste good
If you are used to lots of salt and sugar (and that’s mostly what you’re tasting in processed foods), initially, “real food” may taste a little bland. However, most of my clients find that after a short time their palate changes, and simpler food starts to taste delicious.

To improve the odds of that happening, buy local, whenever possible. Vegetables that were grown to be shipped before they’re ripe and sit on a truck and then a shelf for weeks are just not going to have the flavor of food that is grown locally. I choose local organic when I can, but I would rather choose fresh local over wilted organic any day.

And learn to use herbs and spices. They are not only delicious, they are health-enhancing. Curcumin and tumeric have been touted as anti-inflammatory. Cinnamon may help increase metabolic function. Sage and rosemary are anti-oxidants.  Experiment with new flavors and see if you can reawaken your taste buds.

Step three: Change the pace

Most people charge through their day full speed ahead, and mealtime is no exception. Do you bolt your food? Do you even taste it? Probably not, especially after the first bite.

So once you’ve taken the trouble to make yourself something healthy and delicious, try this. Before you take a bite, sit down and take five nice, slow, deep breaths, keeping the inhale and the exhale even. This resets your whole nervous system to a slower and calmer pace, and that’s a good thing any time, but particularly for eating.

Now, if you’ve followed the steps, your meal should be not only perfectly balanced and nutritious but also delicious, so allow yourself to enjoy it.

Take one bite. Put your fork down. Chew thoroughly. You know the old saw about chewing your food until it’s liquid? It’s very wise advice! Your digestion will be so much better if you do. Too often we end up with undigestible chunks of food in our stomach, and that can cause indigestion.

Not only that, but also when we eat quickly, we don’t give our brain and stomach time to communicate about when we’ve had enough. Eating more slowly is an easy way to keep portion sizes more reasonable. Now pick your fork up again. Take another bite. Chew. Pause. Enjoy. Repeat.

Two caveats:

1. The “four-square” system works perfectly — unless you’re unknowingly eating foods that are problematic for you. If you have a hidden food sensitivity, you probably feel hungry, bloated or tired within the first two hours after eating. Many people are doing their best to make healthy food choices but unwittingly choose food that is actually making them feel worse.

More than half of the clients I have worked with have one or two food sensitivities and are amazed how things fall into place once they are eliminated.

2. This approach works for vegetarians, too. The principles are the same, we just use non-meat sources for the protein. Even if you’re not a vegetarian, having an occasional vegetarian meal is a great idea. Just choose “real foods,” and stick to the four-square principle.

Bon appetit!

This article was originally printed as my 2/10/10 Holistic Outlook column in The Times Herald Record.

Pop quiz alert! Get ready to test your health knowledge with this quick quiz. Are the following statements true or false?
1. Cutting calories is the best way to lose weight.
2. Soy is a health food.
3. If I can drink coffee any time and it doesn’t affect me, it’s OK to drink it.
4. Fat makes you fat.
ANSWERS

1. FALSE. Our bodies work more like a complex chemistry lab than a simple bank ledger. So many factors influence our weight: the state of our metabolism, our hormones, our age and the kinds of food we eat. Does it really make sense that the same number of calories in a nutritious meal or in a few doughnuts would have the same effect on your body? Of course not! Cutting calories drastically may cause an initial weight drop, but then we adapt, our metabolism slows down, and we go into fat conservation mode — exactly what you don’t want.  So worry less about calories, and learn how to make healthier choices instead.

2. FALSE. Although there is still some controversy on this, evidence is pretty strong that soy isoflavones are suppressive to the thyroid and have detrimental estrogenic effects. For many people, soy contributes to inflammation, meaning achy joints and stomach upset.

If you’re going to make soy a part of your diet, keep it minimal and stick to fermented forms such as miso, natto, tempeh and tamari. Avoid soy milk (highly sweetened and processed).

And please don’t feed your sons lots of soy: While none of us should be having soy estrogens on a regular basis, I particularly worry for developing boys.

3. FALSE. If you drink caffeinated coffee and don’t feel a thing, it means your adrenal glands are exhausted, or “burned out.” Caffeine is an artificial way of inducing the “flight or fight” response, and if you do it often enough, your body loses its capacity to respond.

To heal your adrenals, begin cutting back on caffeine, particularly after 3 p.m. Allow yourself to feel the fatigue, which is the truth the coffee is masking. That may mean more sleep and more rest for a while, and that’s one of the kindest things you can do for your overall health. There are many different herbs, nutrients and complex formulas that support the adrenals, but extra vitamin C is one of the safest and simplest.

Although decaf can be cut with regular coffee, it has been implicated in raising cholesterol levels. Better to switch to tea: It’s healthier overall.

Make the change slowly: Caffeine is addictive, and you don’t want withdrawal headaches. Try to get down to a single, reasonably sized cup of coffee in the morning. In the long run, you will have much more energy without the coffee.

4. FALSE. Lose your fear of fat. It is essential for healthy brain function, healthy skin, a healthy nervous system and a healthy metabolism. I don’t recommend a high-fat diet, but low-fat and no-fat diets are just as unhealthy. Including a little healthy fat with every meal and snack helps you lose weight, and stay healthy. Fat is also a great appetite suppressant, helping you feel fuller longer.

What are some healthy fat sources? My favorites include seeds, nuts and nut butters, avocados, olive or walnut oil, coconut milk and fresh or dried (but not sweetened) coconut.

Why haven’t I mentioned fish? Unfortunately most fish is no longer very healthy. Grain-fed farmed fish does not have the attractive nutrient profile of wild fish, and wild fish — if you can afford it — is often contaminated with mercury. Perhaps the safest choice is small, short-lived fish at the bottom of the food chain, such as sardines, herring and anchovies.

And now for some homework …
Now that you’ve taken the quiz, here’s a little homework assignment. Try incorporating some healthier choices into your snacks. A few of my favorites include:
1. A bowlful of berries. Buy frozen bags this time of year, and enjoy them with a little coconut milk and a handful of some chopped, unsalted nuts.
2. Apple or pear slices with nut butter. Peanut butter is less expensive, but tree-nut butters such as almond, cashew and walnut are healthier.
3. Whole grain (or gluten-free) crackers with avocado and small fish such as sardines, herring and anchovies. Add a little dijon mustard to spice it up.