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Diabetes Basics

8/28/2023

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Diabetes is a complicated condition which affects the digestion and absorption of carbohydrates. The blood glucose (sugar) level during digestion is too high. This can occur when the body doesn’t produce enough insulin, when the insulin it produces is not working correctly, or when the body doesn’t produce any insulin at all.

There are 2 main types of diabetes, called diabetes 1 and 2. Diabetes 1 is when the body doesn’t make insulin at all. Type 2 diabetes is when we cannot make enough insulin, or the insulin we make is not effectively moving the blood sugar into the cells for energy. There is also gestational diabetes, when a pregnant person has diabetes during the pregnancy only. There are other, more rare types of diabetes, but we will focus on type 1 and 2 in this discussion.

Type 1 diabetes is sort of a mystery as to how one gets it. Risks include a genetic history of it, arriving at a young age, or having relatives in the family who have it. There is no known way to prevent it. In type 1 diabetes, the immune system seems to be involved and the body attacks itself.

Type 2 diabetes has risk factors such as being overweight, being inactive, smoking, fatty liver disease, and generally unhealthy lifestyles. In all types of diabetes, the buildup of sugar in the bloodstream is caused by the insulin problems listed above. We need glucose to live. The body uses insulin produced by the pancreas to move the glucose into our cells to be used as energy. If there is too much glucose in the blood, after some time, symptoms may occur caused by the diabetes. If these symptoms are not addressed, serious health complications may occur.
Some common symptoms of diabetes include excessive thirst, going to the bathroom a lot at night, excessive weight loss or gain, genital itching, blurred vision, and cuts not healing as normally as they used to. If these symptoms are not addressed one may suffer complications such as nerve damage in the lower portion of the body, infections, gangrene, heart disease, kidney disease, permanent eye damage, and loss of limbs and organs.

Prediabetes is when the blood sugar levels are high, but not high enough to be labeled diabetes. It is important to be checked yearly with regular bloodwork to see if one has any indication of diabetes that may have gone unnoticed. Please consult your health practitioner if any concern comes up. Checkups are good for us anyway because the more knowledge we have about our body, the better we can be a partner in our health.

When diagnosed with prediabetes or diabetes, we can change some lifestyle habits in order to help put the disease in remission, or lower our medications. Preventing diabetes 2 is a smart way to live one’s life anyway. So how can be participate in our own positive progress?
First of all, go to your checkups. Second of all, eat healthy. What does this mean? It means eat less processed foods, more vegetables, less junk foods, less sweets. Being active is also important. Vigorous movement at least 3 times weekly for 20-30 minutes is a good place to start. Baby steps are steps forward! If one is overweight, just losing 5-7% of the total weight can make a huge difference in the numbers.

The numbers in diabetes are when we sample the blood glucose with a monitor before and after eating. When we wake up in the morning, in a fasted state, the blood glucose number should be under 100 in healthy individuals. Drinking lots of water is important. Eating goods low in the glycemic index is extremely helpful. This means that plant foods with lots of fiber, like dark leafy greens and bitter vegetables will have lower chances of spiking the blood sugar during digestion. The fiber also keeps the energy from spiking up high and crashing after a few hours (like a candy bar does). If you do have a high glycemic food, pair it with a low glycemic index food in order to balance the sugar in the blood out.

Low glycemic index foods are given a number 0-55. Examples of low GI foods:


  • spinach
  • lettuce
  • artichoke
  • broccoli
  • carrots
  • eggplant
  • beans
  • most fruits

​Moderate glycemic index foods are given a number 56-69. Examples of these are:

  • whole wheat bread
  • pita bread
  • brown rice
  • raisins
  • corn
  • cereal
  • some potatoes
  • mango
  • kiwi

High glycemic index foods are given a number from 70 and higher. Pure sugar has a GI of 100. Water has a GI of 0. Examples of high GI foods are:
  • white bread and bagels
  • most processed junk and snack foods
  • honey
  • white potatoes
  • pineapple
  • soft drinks
  • fruit juices
  • candy, desserts
 
Another thing to remember is that the longer the plant foods are cooked, the sugars and fibers break down. This creates the glucose levels to rise faster, even if the food is a low glycemic index food. So boiled carrots will have a higher glycemic index than raw carrots. I hope this makes sense.

To your health,
​KJ Landis

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Breathwork

8/21/2023

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​When was the last time we thought about how we breathe, when we breathe, where we breathe, why we breathe, what we breathe, and if we are breathing? It is an automatic involuntary process. Yet, we have the option to practice conscious breathing. We can control the length, depth, and speed of each inhale and exhale.

Biologically speaking, breathing is a rhythmic, involuntary process regulated by the body. Most of us do it about 12 to 20 times per minute. It’s kind of a requirement on the standard “staying alive” checklist.
But spiritually speaking, your breath is far more than that.

We all begin our lives in a state of peace, love, and kindness, in the womb, our safe spot, and through breathwork, it’s possible to return to that place. 

The shaman Roman Hanis put this beautifully in his own words:
“Within many archaic languages, including Andean Quechua, Amazonian Quechua, Tibetan, Aramaic, Latin, Greek, Hawaiian and others, the word for “breath” is the same word that is used to describe life, spirit, and soul.”

This begs a question I’m always asking myself – what did the ancients know that we’ve forgotten? For thousands of years, up to this very day, people have used conscious breathwork for many reasons. 
Here are just a few:
  • To access healing and insight
  • To expand consciousness
  • To release stress or anxiety
  • To re-energize the body
  • To gain clarity and vision
  • To connect with higher forces / spirit guides
Do you want to learn a few breathwork practices that you can start working with right now? Well you're in luck...

Author Brian Vaszily has created a free eBook called Top 15 Breathwork Exercises that will show you effective breathing techniques that target different types of health benefits. 

I highly recommend checking this out.


Blessings,
KJ Landis





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Starches 101

8/14/2023

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​What comes to mind when you hear the word “starchy foods?" For most people, it’s probably processed food, like dinner rolls, crackers, and cookies. There are also many whole, unprocessed foods that are high in starch, like rice, corn, quinoa, and potatoes. In fact, most traditional human diets have been centered around starches. Why? The ancient hunters and gatherers were keeping their bodies fuller and satiated with high fiber, naturally unprocessed starchy plant foods. This helped when the hunting days were less than successful.
While it’s true that cookies and quinoa both contain starch, they don’t affect the body in the same way. If your idea of starches is only based on processed grains or deep fried junk foods, you may be surprised to learn that some starches are among the healthiest foods you can eat. So, what are starches, exactly? Which types of starches are healthy and unhealthy, and how can you add more of the good ones to your diet?

What Are Starches?

Three kinds of carbohydrates are found in nature: sugar, fiber, and starches. Remember from previous blogs and workshops that all plant matter are carbohydrates. All carbohydrates convert to glucose sugar in the bloodstream during digestion and then absorption. What moves the glucose sugar slowly or quickly through the bloodstream and affects our energy is the amount of fiber in the plant foods we consume. All starches are carbohydrates, but not all carbohydrates are starches. White table sugar, for example, is a simple carbohydrate, while both fiber and starches are complex carbohydrates. Once we subject complex carbohydrates to processing, though, the simplified carbs are digested rapidly, and spike blood glucose just as dramatically.


Types of Starches

There are three types of starches:


1. Rapidly Digestible Starch
2. Slowly Digestible Starch
3. Resistant Starch

Starch-containing foods typically include all three types, in varying amounts. Let's take a closer look at the 3 types of starches in plant foods.


1. Rapidly Digestible Starch: In rapidly digestible starch (RDS), the glucose units are easily digested when you eat them, which can lead to a quick spike in blood sugar quickly followed by a hunger-producing drop in blood sugar (a phenomenon known as hypoglycemia). This happens in about 30 minutes. If we eat a lot of rapidly digestible starch foods, it can cause inflammation and stress throughout the body's systems. Over time, it can be particularly dangerous for people with insulin resistance and diabetes.

2. Slowly Digestible Starch: In slowly digestible starch (SDS), the molecules of starch digest and absorb slowly and keeps the blood sugar balanced. There are no spikes and there is a sustained release of energy, over the course of about 2 hours. These foods are on the low glycemic index, and is healthy for everyone, especially those with insulin resistance and diabetes.
 This type of starch may be helpful in controlling and preventing hyperglycemia-related diseases, including diabetes, obesity, and heart disease.

3. Resistant Starch: In resistant starch (RS), there is a fermentable fiber that is not digested. It is, however, fermented by the trillions of bacteria in your colon. This fermentation produces short-chain fatty acids that provide energy to cells in your large intestine and do a lot of good everywhere in the body.The foods highest in resistant starch are whole grains, legumes, potatoes, and green bananas. Resistant starch are prebiotics that ferment and turn into food for the good bacteria in your digestive system. Eating resistant starch boosts the population of these beneficial bugs, which are commonly called probiotics. So fortified, these good critters crowd out the bad ones, making for a happier gut. Resistant starch improves insulin sensitivity. Resistant starch may help prevent obesity due to low calorie and high density foods will usually satiate hunger. Resistant starch also may lower cholesterol.

Some studies suggest that the storage and reheating process might increase resistant starch by promoting interactions between the starch and other components of the food, like proteins and lipids. So, reheating cold rice, potatoes, and pasta may change the RDS into RS!

The good news is that it’s easy to all of the forms of starch if you eat plenty of whole plant foods.

If your current diet doesn’t contain much resistant starch, there are plenty of ways you can add some.
The best way to reap the benefits of resistant starch is to increase your consumption of whole foods that naturally contain it. While you’re at it, try to eat them in their whole state — not ground up, pureed, or otherwise blended, as we’ve seen that processing generally changes SDS into RDS. 
 Another way to boost your intake of resistant starch is to eat these types of foods with berries. Why? Berries act as starch blockers. Raspberries, for example, inhibit the enzyme that we use to digest starch, leaving more for your gut flora.You might also enjoy using resistant starch flours in the kitchen. Two of the flours that are highest in resistant starch are potato starch and green banana flour. Both of these lose their digestion resistance when cooked, though, so for optimal health benefits it’s best to add them to raw foods like smoothies, shake mixes, or energy balls (or just sprinkle them over other foods).

I hope this short tutorial shows you the way to increasing your overall wellness, leading to more joy and happiness. Remember, happiness is your birthright.

Blessings,
KJ Landis
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What are BMR and RMR?

8/7/2023

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The body requires energy to perform its basic survival functions even when we are completely at rest. We do not have to crank up the heart, brain, blood, or lungs daily to do their work. The automatic systems such as these, plus the natural chemical systems such as the cells in the muscles, digestion, absorption of nutrients, the hormonal system, etc. do their work without us even attending to them. Of course when we fuel the body with healthy foods, the body does these automatic activities in a much smoother manner. Yes, it definitely does. The body burns calories to gain energy for performing these functions. The amount of calories used by the body while at rest to perform the necessary duties is called the Basal Metabolic Rate, or BMR for short. The BMR value can give information about one's fitness levels and health.

The basal metabolic rate counts the minimum number of calories necessary for a person to burn in order to sustain their basic life functions during a resting period of 24 hours. Usually it is an estimate. Why? We are more active on some days than on others. We eat more food on some days than on others. We eat healthier on some days than on others. 
 
So, what is RMR? RMR stands for Resting Metabolic Rate. Some folks use BMR and RMR interchangeably, but there’s a slight difference between the two. RMR estimates the number of calories a person burns during a period of inactivity. One is not required to fast or rest for an extended period like that of BMR (in a controlled clinical setting) in order to get this estimate. Due to the less strict testing conditions for measuring the RMR, it may be slightly less accurate than the BMR. Plus, I find it really difficult to find 24 hours where I am completely at rest, recent surgeries and hospitalizations not included.

The amount of carbon dioxide and oxygen exhaled and inhaled by a person is analyzed during BMR calculations. Fitness experts, clinicians, or scientists also consider height, weight, age, and sex. Calculating BMR by oneself is quite difficult. According to the U.S. Dietary Guidelines for 2015-2020, adult women require 1,600 to 2,400 calories per day, and adult men require 2,000 to 3,000 calories per day. These guidelines also indicate that BMR decreases with the increasing age of a person. A person’s  regular activity level is crucial in determining BMR. The higher one's activity level, the higher the BMR. The higher the BMR, the more calories one can consume without gaining weight. That is why being active one's whole life is important.

We can be a partner always with our body by i
ncreasing lean muscle mass and decreasing weight from fat. We can do these things by eating a balanced diet, performing regular cardiovascular exercise, and practicing resistance training. It does not have to be a battle. Walking up hill combines resistance training and cardiovascular health. Stretching in the many types of stretching classes expands the fascia and muscles within, and holding the stretches allows resistance training to come into play. A simple plank works the front and back body, arms, chest, core, legs, glutes, and back. Asking someone to be a partner in your efforts makes life with movement more fun, and adds a layer of accountability.

Rev up our BMR and RMR today!

In Gratitude,
KJ Landis


-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.


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What is Choline?

7/31/2023

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Choline is a derivative of the amino acid serine, but it is not a protein or an amino acid. It is not a vitamin, nor a mineral. It is a water soluble, organic compound. It is often grouped with vitamin B complex because of the similarities in its functions. Let us learn about choline and its importance to our health.

One form of choline
 is a key component of the flexible membranes that surround and define every cell in the body. We need a steady supply of choline to build and repair these cells, including your brain cells.
The body transforms choline into a neurotransmitter partly responsible for the encoding of episodic memories, meaning the stuff that happens to us in our lives. Choline is also vital for muscle control, mood, heartbeat, and various other neurological functions that rely on brain-body communication. Choline helps breaks down fats in the liver, which helps to regulate metabolism. 

Humans produce choline in the liver, mostly in the form of phosphatidylcholine. The body may not make quite enough to meet our daily needs. One theory for this discrepancy is that the liver’s choline production serves as an emergency backup designed to prevent the body from falling apart when food is scarce. We need to include foods that contain choline in the diet. If we have too much choline in the body, the higher levels may be associated with a greater risk of cardiovascular disease. 

It seems not enough choline is bad, and too much appears to be bad as well. Unfortunately, we don’t really know how much is optimal. There’s no official recommended daily allowance for choline. According to the National Institutes of Health (NIH) Office of Dietary Supplements, it depends on “the amount of methionine, betaine, and folate in the diet; gender; pregnancy; lactation; stage of development; ability to produce choline endogenously; and genetic mutations that affect choline needs.”

The National Academy of Medicine (NAM), which publishes recommendations for adequate daily intake (AI) of various nutrients suggests the following amounts:
  • Birth to 6 months — 125 mg/day
  • 7–12 months — 150 mg/day
  • 1–3 years — 200 mg/day
  • 4–8 years — 250 mg/day
  • 9–13 years — 375 mg/day
  • 14–18 years — 550 mg/day (males), 400 mg/day (females)
  • 19+ years:
    • Males: 550 mg/day
    • Premenopausal females: 425 mg/day
    • Lactating females: 450 mg/day
    • Pregnant females: 550 mg/day
    • Postmenopausal females: 550 mg/day

Some of the foods richest in choline come from animals, so it’s been argued that vegans and other plant-based eaters are at risk of choline deficiency. Luckily for those who do not eat flesh, certain vegetables and beans are a “rich source” of choline, with grains, nuts, and seeds being reliable sources in general. Although most people in the United States consume less than the National Academy of Medicine’s suggested AI of choline, choline deficiency in healthy, nonpregnant individuals is very rare, possibly because of the contribution of choline that the body makes naturally. There really isn’t enough dedicated research to draw a confident conclusion about choline needs at this point.

Choline is found in both animal products and plants, which makes sense since it’s required for cell membranes. Animal products tend to have higher concentrations of choline. Here’s how much choline you’ll find in 100 grams (about ¼ pound) of the following animal and plant products:
  • beef: 110 mg
  • salmon: 91 mg
  • milk: 18 mg
  • cottage cheese: 20 mg
  • eggs: 230 mg
  • egg yolks: 680 mg
  • shitake mushrooms: 80 mg
  • wheat germ: 153 mg
  • cruciferous vegetables: about 50 mg
  • almonds: 45 mg
  • soybeans: 214 mg
  • baby lima beans: 44 mg
  • red potatoes: 29 mg
  • kidney beans: 30 mg

Supplementation is an easy way to overconsume the nutrient. High doses (10,000–16,000 mg/day) of choline have been associated with a fishy body odor, vomiting, excessive salivation, and increased sweating. adults should take no more than 3,500 mg/day, the tolerable upper intake limit. Certain populations may see benefits from choline supplementation. ​​The American Medical Association emphasizes the importance of choline during pregnancy and those with an increased risk of Alzheimer’s disease may also want to take supplemental choline. For some reason, Alzheimer’s patients exhibit lower levels of choline. 

If you have concerns about your choline status, you may want to discuss the pros and cons of supplementation with a qualified health-care professional. Let me know what you think about your own intake of choline. Are you in the zone?

Sincerely,
​KJ Landis




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Bubbly, Bubbly

7/24/2023

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Soda water, also known as carbonated water or sparkling water, is a popular beverage that is consumed by many people around the world. It is made by injecting carbon dioxide gas into water, which creates bubbles and gives the water a fizzy texture. While soda water is generally considered to be a healthier alternative to sugary drinks like soda, there are some potential health concerns to keep in mind.

On the positive side, generally, soda water cont ains no calories, sugar or artificial sweeteners, which makes it a healthier alternative to sugary drinks. It is also a good choice for those who are trying to reduce their sugar intake, lose weight, or maintain a healthy diet. Additionally, soda water can help to hydrate the body and promote feelings of fullness, which can help to prevent overeating and contribute to weight loss.

However, there are also some potential health concerns associated with drinking soda water. One of the main concerns is that it can be acidic, which can erode tooth enamel over time. This is because the carbon dioxide in soda water combines with water to create carbonic acid, which can wear away the protective layer of enamel on teeth. To minimize the risk of tooth damage, it is recommended that soda water is consumed in moderation and that teeth are brushed regularly.

Another potential concern is that soda water can cause bloating and gas. The carbon dioxide in soda water can create bubbles in the digestive system, which can lead to discomfort and bloating. This can be particularly problematic for people who suffer from digestive issues such as irritable bowel syndrome (IBS). Additionally, some people may be sensitive to the carbonation in soda water, which can cause heartburn or acid reflux. This is because the carbonation can cause the stomach to produce more acid, which can lead to discomfort and irritation.

Finally, some brands of soda water may contain added artificial flavors, sugar, or chemical sweeteners, which can negate the health benefits of the drink and contribute to weight gain or other health problems.

In summary, while soda water can be a healthier alternative to sugary drinks, it is important to consume it in moderation and be mindful of potential health concerns. Choose ones without artificial sweeteners, consume in moderation, and brush teeth soon after drinking. Additionally, those who suffer from digestive issues or have a sensitivity to carbonation should be cautious when drinking soda water. Overall, soda water can be a refreshing and sugar-free zero-calorie beverage option when consumed casually. It is not a replacement for non carbonated water. We still need at least 8 cups of regular water a day. 

Drink up!

Sincerely,
​KJ Landis



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General Anesthesia

7/17/2023

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General anesthesia is a very weird thing, and I understand why it might be scary. Someone else is in complete control of your consciousness, your mind, your pain levels, your nerves, your organs, your life. Do understand this, though… it's not at all like sleep. The time you are under is just… gone.

It's like a jump cut in a movie… one second you're in the theatre and the anesthesiologist is getting you to count backwards or something… then suddenly you're waking up in recovery and it's all done. The whole process takes a subjective few seconds, and doesn't feel particularly weird at all, other than waking up absolutely calm. The calmness and drowsiness is part of the plan. Quite frankly, even if you are terrified going under… the effect of the anaesthetic means you are physically incapable of being terrified when you wake up, so you know in advance you're going to be chilled out by then.

For something like eye surgery… I would be terrified of trying to deal with that under local or a nerve block, because while they cut the pain and sensation, they do nothing for any anxiety you have about the procedure. You want that general. It's being offered because it's the least dangerous and least stressful way to get the job done. It is less stressful for your emotional health and less stressful for the doctors because they know you will be calm and not remember anything. When I was under general anesthesia for my back surgeries, I didn't even dream. I just time traveled!

Sincerely,
​KJ Landis

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.
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The New Knee Notes, Round 2, Part 3

7/10/2023

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The rehab center was bright and pretty, with a courtyard outside on every floor with beautiful succulent plants, all in bloom. I walked the halls multiple times a day. The staff was very caring, although sometimes took 20 minutes to answer my call button. I would walk in the hall to get some assistance at times. Once I communicated, they were loving and attentive. They really liked me because I was the only patient under 80, and the only one not in diapers! Therefore, my bathroom, shared with 3 other patients in my room, was exceptionally clean.

I tried to explain to the kitchen staff that I was only permitted to eat nonfat Greek yogurt, nuts and seeds, green vegetables, fish, eggs, or meat. Broths were okay as well. This was part of the anti-inflammatory diet given to me by the perioperative nurse before surgery. I had been instructed to eat this way for 6 weeks following surgery as a way to increase healing and to reduce pain and inflammation. They kept sending up cakes, muffins, cereals, sandwiches, and pasta! One day my card specifically said, "No gluten, no dairy, no fruit or dried fruit." A chicken quesadilla and fruit cup was sent up, along with a red, white, and blue cupcake for Memorial Day, plus a glass of milk. Well, maybe I should host a nutrition education workshop there when I heal up!

On Memorial Day, my leg kept swelling up something fierce, and the thigh was hot, and bright red, twice the size of my right leg. I was whimpering again, and at 11 pm, the nursing staff counseled my doctors at the hospital. I was brought by ambulance back to the hospital, to the emergency room. They thought I had cellulitis, which is a skin infection which can happen after surgery. A course of strong antibiotics was put into the IV immediately and I was admitted again. I prayed that I would get the exact same room and ward, because I already was familiar with the staff on that ward. My prayers were answered, and I was whisked back into room 6.

The next day, the surgeon looked at my leg and concluded that I didn't have cellulitis. I had just done too much walking in the halls of the rehab center and was increasing inflammation. Once again, the pain was levels 8-10. They could not let me leave until I was off the IV medications and I stayed a few more days.

After 9 days I was finally released to go home. I had an option to go back to the rehab center, but I would rather recuperate and practice walking with family and my cats. Plus, healing at home has been proven to be a faster recovery time in many studies. My journey continues. I am less able on this leg than after the first leg surgery, but I am learning that I cannot have expectations. I can only do my best. My mother always said to me, "We make plans, and God laughs." So true, so true.

Do you have a healing story to share? I want to hear from you.
Sincerely,
​KJ Landis



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The New Knee Notes, Round 2, Part 2

7/3/2023

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The back of my leg was bleeding through the bandages for 2 days. There was a puncture wound where the clamps were holding my skin apart to see the knee area clearly during surgery, and on the 3rd day the surgeon put stitches in to stop the bleeding. Maybe this was why my hemoglobin was low, as the nursing staff had to change the bloody sheets multiple times, waiting for the wound to scab over.

Also on day 3, I was able to stand and walk down the halls of the hospital with a walker and an aide. The pain was still out of control though. I had so many different pain medications going through my system and nothing was helping me. The staff kept asking me what number he pain was from 0-10. It was always 8-10. 

The anesthesiologist came by to see me. He said that because of the delay in recovery from the epidural and nerve block, the next knee surgery would have to be general anesthesia. I smiled and said, "Doctor, I don't have 3 knees! I am not planning on any more knee replacement surgeries!" This was the first good laugh I had in days.

Then on the next day, a Saturday during Memorial Day weekend, the staff decided to send me by ambulance to reside in a skilled care rehabilitation center for a while in order to get the pain under control and have physical and occupational therapy twice daily. The ambulance took me to Pacifica, California, to a lovely place overlooking the ocean. We actually saw whales through the ambulance windows on the way there. This gave me a sign of hope that things would improve.

Stay tuned for Part 3, next week!
In Gratitude,
​KJ Landis




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The New Knee Notes, Round 2

6/26/2023

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Dear Family, Friends and Tribe,

A year and a half ago I had my right knee replacement surgery and shared the experience and recovery for some weeks following. first surgery On May 24 of this year, I had the left knee replaced. The second knee surgery was not as breezy as I had expected. Within 4 weeks of the first knee surgery, I had full mobility, although with pain. This time, the epidural didn't wear off for a whole day and night, and I was numb from the waist down.

The recovery room was very busy all day and evening, with patients being wheeled in and out. Finally, around 8 pm, they touched my legs and asked if I felt anything yet. Still, nothing. Basically, I was a paraplegic for a while. The lights were low in the recovery room, as I was the only on left. I arrived for surgery at 6 am. The doctors decided I should stay overnight. The blessing for me was that I was not feeling any pain like the other patients who had the same surgery that day due to lasting numbness.

The next day around 2 pm, my feeling was mostly back in the lower part of my body. A physical therapist arrived to teach me how to sit up, stand, walk with a walker, and climb stairs. As we slowly sat up and put my legs down over the side of the bed, I felt a wave of nausea and began to sweat as if stuck in a rain storm. I also felt light headed and the room was spinning. Immediately the physical therapist took my blood pressure and it was 60 over 30. I was told to lie back down immediately. We were unable to do any tasks, as I was about to faint. 

Blood was taken, and a rotation doctor came in to check my vitals. She said that my hemoglobin was very low and my iron was low. My blood pressure was low enough to be dangerous. They asked permission to give me blood transfusions if needed. Of course I said, "Yes!" I laid low and drank delicious beef broth, slept most of the afternoon, and had lots of IV medications. Once the epidural wore off, the pain level was off the charts. I cried like a tiger with a splinter in her paw.

Stay tuned for Part 2, next week!
Sincerely,
KJ Landis




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Nature is Right Outside Your Door

5/8/2023

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As you walk outside your door today, remember that there is true power that can be harnessed by connecting more deeply with the natural world around you. Our front lawns, the walk to our cars or bus stop, the common areas in and around the buildings we encounter have plants and trees. Our parks are filled with planned gardens and landscapes. How lucky we are! If you can't get away to the countryside,  hills, forests, or beaches, engage in nature which is closest to you. You will feel lighter after some time walking in nature, no matter what your mood in the beginning of your connection with nature.

Our ancestors knew how to speak to the trees and the wind that blew through the grass under their feet. In our modern world, this concept may be called silly or pure lunacy... but is it possible that there is more to this beautiful existence than we know? Can we thank our grasses for their service? Can we thank the trees for their service? Can we thank the vegetables and fruits for their service? Can we thank water for its service? Each time I hike, I thank the flowers and fungi for their service. I thank the animals I see. I thank my body for its service. Thank you is a powerful sentence which has served me well throughout my life. My husband and I have raised our children with the motto, "Please and thank you go a long, long way."

The Quechua people are indigenous people from Peru, Bolivia, Chile, Ecuador, and Colombia. Their connection to the land is always present, front and center. Most of the Quechua people make their living from farming. Other forms of income are from creating textiles from the bounty the earth provides.Here is a Quechua inspired prayer from the High Andes Mountains of Peru. May it serve you well today and fill up your cup of appreciation for nature. 

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Great Creator, Grant me the light of wisdom.
Mother Earth, bountiful source,
Help me draw strength from the ground beneath my feet.
Father Sun, radiant child,
Fill me with the warmth and energy to face my trials.
Mountain Spirits, who walk the wind,
Guide me on the path of resilience and determination.
May the sacred waters cleanse my soul,
And may the fires of transformation forge my spirit.
In unity with all living beings,
I embrace the power within me,
To overcome obstacles and grow ever stronger.

Jallalla!

Blessings,
KJ Landis
-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
-superiorselfwithkjlandis on TikTok
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

​

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Understanding Communicable Disease in Childcare Centers

5/1/2023

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Communicable diseases are illnesses spread from one person to another. They can be caused by tiny insects or germs that can get into or onto the body. Examples of these are colds, flus, chicken pox, lice, and hepatitis A. Most childhood illnesses are caused by communicable diseases. Preschool age children have some symptoms of illness 1/3 to 1/2 of the year. This is because their immune systems are not built up as much as when they are older. The mild illnesses actually help to build their immune systems as they grow. That is not to say that we should not clean and manage our homes and childcare centers. We have a responsibility to help prevent highly contagious illnesses for all of our community. Kids usually bounce back easier than older folks, so we must take steps to ensure everyone is doing their part in order to keep everyone as healthy as possible.

The best defense that we have against contagious disease is our own body. Healthy skin and tissues are an excellent barrier to germs. A strong internal immune system effectively fights off most of the germs that enter the body. When we take care of ourselves with proper exercise, nutrition, and rest, the body takes care of itself. Add to those measures, mental and emotional wellness, healthy relationships, and a sense of connection, and we have even more immune building resources.

There are some universal precautions we can take in childcare centers, since kids get sick more often during the year. They are: proper handwashing, use of gloves, disinfecting surfaces, etc. We need to do these things consistently, whether the kids appear to be sick or not. We cannot tell by looking at someone whether they are carrying an infectious disease or not.

Handwashing is the single most important infection control measure. Staff, children, and guardians need to wash hands properly. Wash hands when preparing or serving food, when clearing food, when giving medication, when cleaning up human or animal waste, or after art and outdoor play. Scrubbing hands, lower arms, and under fingernails with soap and warm water for 20 seconds is important. I taught my kids to sing the ABC song twice while washing their hands.

We can make cleaning our hands and cleaning our areas of work and play fun by adding songs about cleaning and staying healthy. Let the kids add their own words of input for the songs, like an improv session! 

Be well,
​KJ Landis


Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
-superiorselfwithkjlandis on TikTok
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.




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May is Water Safety Awareness Month

4/24/2023

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On October 5, 2022, a young father of 2 drowned 10 feet from a dock in Lake Norman, North Carolina.


Along with others, a 13 year old boy named Cade witnessed the tragedy from his own back yard.
​
One of the onlookers who had jumped in to save the drowning man, but couldn't, said “If only I had something to throw to him I think I could have saved him!” Every second counts when someone is drowning. Time can literally be the difference between life and death.


This sparked the idea in Cade of "The Devoted Float," an awareness and resource organization focused on the importance of installing dockside lifesaving devices. Cade is working locally with the Lake Norman Marine Commission, state legislature, law enforcement, The Qualified Captain, and West Marine to spread the message of encouraging all dock owners to install a lifesaver ring. Lifesaver rings are often found on boats and at swimming pools, but rarely are they found on docks.  This is a simple idea that truly can save many lives.


Cade has also started an Instagram page called @thedevotedfloat where he asks people to install dockside flotation as well as send him fun photos of installed lifesaver rings as a way to get the message out in a light hearted way.


While Cade started the movement in the Lake Norman area, his message has now spread nationally.
​
1 out of 7 injury related deaths are due to a drowning. There is very little time to rescue someone that is drowning and often those that jump in to save others find themselves quickly in trouble.


A flotation device is a valuable rescue tool and simple to use.


We appreciate your support in helping us spread our message. Cade is my first cousin's son. This is a remarkable effort that this young man has made to help others in a deep and devoted manner. What a big heart and drive he has! Let's keep this effort going! Read and please help save lives with a simple fix. Click here.

Blessings,
KJ Landis


-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
-superiorselfwithkjlandis on TikTok
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.





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Spontaneous Remission from Cancer?

4/17/2023

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In 1979, the journalist Norman Cousins wrote, "Not every illness can be overcome. But many people allow illness to disfigure their lives more than it should. They cave in needlessly. They ignore and weaken whatever powers they have for standing erect." This statement came from Anatomy of an Illness. 

While we humans rely on our intelligent and proven systems of dealing with chronic and acute disease systems in the body, we must also not discount the partnership and obligation we have with ourselves to be our own champions of health. We must look at the whole human being, rather than just the illness site(s). In my own life experience, when my right knee was deteriorating badly, the first surgeon suggested that I wear a custom knee brace daily and supplement with 2 maximum strength ibuprofen followed by 2 maximum strength acetaminophen 4 hours later, around the clock. I did this for 8 months, then I had a regular checkup with my general physician. Through the regular testing, the doctor found my kidneys not working well. The doctor was very concerned, and asked me to list every supplement I was taking. When I shared the knee pain regimen,  it was revealed that the specialist focused on relieving the bone on bone pain, and not on the body as a whole. What can help one area of the body can greatly harm another area, or harm the whole body. I was told to immediately stop taking all over the counter pain relievers. Luckily for me, after 5 months, my kidney function returned to normal. We were looking at dialysis as the alternative. 

While our combined efforts and investigation helped my situation greatly, there  were other things else at play in my life. My emotions, my free will, my choices, my positive attitude, my belief systems, my yoga, my meditation, my hiking, my positive affirmations stated out loud and written down daily, my connections with others, and my connection with the Great Other, whom some of you call God, Universal One, or Love Energy Force. If our psyche contains extra-physical capacities, beyond the intelligence and automatic internal motor commands, then we cannot discount miracles. Some of these miracles have been seen by the scientific and medical communities since the 1960s. Some of you have witnessed these experiences in your own close circles of influence.

In the New York Academy of Medicine library, there are reported about 20 cases globally of spontaneous remissions occurring yearly, and these were from terminal cancers. Clinicians aren't meeting one consensus of how this turnaround came about. The medical community does not throw out the possibility of mental therapeutics. Psychology is the only area in which the physiological is not the only mechanism at play. Other factors which have been observed as extremely helpful were the use of intensive meditation, natural supplements, and changing one's movement and eating lifestyle. If we no longer expect to find a single cause for a disease, then we should no longer expect to find a single-faceted solution to the problem. Taking a multi-faceted approach to our own healing may be the miracle itself. 

Sincerely,
KJ Landis
​
-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
-superiorselfwithkjlandis on TikTok
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

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Glutathione is a POWERHOUSE Antioxidant

4/10/2023

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We all have heard over the years that vitamins A, C, and E are natural antioxidants. So are some minerals, such as selenium, copper and zinc. Recently, the scientific community has added the tri-peptide, glutathione, to the list. Our body actually makes it in the cells. The largest producer of glutathione is the liver, which creates it from three amino acids: cysteine, glutamate, and glycine (“three peptides”).

Since glutathione serves to fight the free radicals that cause oxidative damage, we want our bodies to increase the concentration of glutathione in cells in response to oxidation. Cell oxidation is when the stress we create from everyday living, from the chemicals in the air, to the ones we put on our skin and the ones we put into our body break down the cell membranes. One of the safest and most effective ways to raise resting levels of glutathione appears to be to...(drumroll, please) exercise! Just as lifting weights can grow your muscles and cardio can strengthen your heart, physical activity creates adaptations that help protect and strengthen the cells.

Health influencers in the scientific community talk about its benefits for a number of conditions, and also tout its potential to slow the aging process.
It binds to fat-soluble toxins, not fat soluble vitamins. It supports the liver and kidneys as they work to detoxify harmful compounds, both organic and inorganic. Glutathione also helps to make proteins in the body and assists the immune system. Supplementation with glutathione has been found to improve patients with cancer, diabetes, liver disease, and brain metabolism. 

For most people, the best way to boost glutathione levels is to eat foods that contain glutathione or its precursors. Nutrition is important here.

1. Alliums
Onions and garlic were both found to increase concentrations of a few forms of glutathione in rats. Both alliums raised GSH levels in the animals’ livers and kidneys. This may be one of the many mechanisms by which onions and garlic can help prevent disease.

2. Avocados
Avocados have glutathione, along with many other health-promoting compounds. A 2021 animal study contrasted avocado oil to a common hypertensive drug, prazosin, and found that, while both treatments decreased high blood pressure in hypertensive rats, only the avocado oil improved the mitochondrial function in the rats’ kidney cells. The avocado oil improved the ability of glutathione to neutralize free radicals and thereby prevent the damage often caused by high blood pressure.

3. Asparagus
If you’ve ever eaten asparagus and then noticed an odd odor when you urinate, that is from sulfur-containing compounds that form when asparagusic acid breaks down. Sulfur is one of the main ingredients in glutamate. Sulfur is part of the synthesis of glutathione. Other plant-based foods that are high in sulfur, and that are associated with increased glutathione levels are cruciferous vegetables, such as cauliflower, broccoli, broccoli sprouts, kale, brussels sprouts, and mustard greens.

4. Watermelon
​Watermelon is rich in many compounds, among them lycopene and vitamin C. Both of these may lower biomarkers of oxidative stress and inflammation, partially through the glutathione component.

5. Pomegranate
Pomegranates are another red fruit that can boost glutathione levels. A 2014 study fed pomegranate juice to 14 healthy volunteers for 15 days and saw that their glutathione levels had risen by almost 23% by the last day of the trial. And a 2017 study gave pomegranate juice or a placebo to elite weightlifters right after a strenuous workout. Among many other positive effects, the pomegranate juice increased the antioxidant power of glutathione by about 7%.

6. Mushrooms
Some mushroom species are high in glutathione itself. One of them, the common white button mushroom has so much glutathione that a long-term study of over 15,000 participants revealed that the more mushrooms people reported eating, the lower their chances of dying. So whether it’s the glutathione or the full symphony of nutrients found in edible fungi, mushrooms can be a great addition to most diets.

There are many ways in which we ca be our own health cheerleaders. Be a partner to your health, always.
Blessings,
​KJ Landis
​
-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
-superiorselfwithkjlandis on TikTok
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

​

​


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Let Us Discuss Lettuce!

4/3/2023

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Many people love their salads. I enjoy them regularly, and my husband eats one 2 times daily. A creative salad can be a tasty, crunchy way of getting lots of veggies, especially raw leafy greens. It’s one of the few vegetables that’s routinely providing much-needed fiber, water, and micronutrients. In fact, iceberg lettuce was the first fresh produce item, other than root vegetables, that Americans were able to buy all year round in grocery stores.
For decades, iceberg dominated the lettuce market. But these days, other varieties like butterhead, romaine, and firmer leaf-types are available and seen on many salads. did you know that more iceberg lettuce is grown in California than all other varieties combined? It’s cheaper to grow than the others and is an indispensable ingredient in many fast food meals. McDonald's buys the most iceberg lettuce in the world. 

Lettuce is actually part of the daisy and sunflower family. It was originally cultivated by the ancient Egyptians. Originally the Egyptians used the lettuce seeds for their oil. There are 4 types of lettuce grown commercially today: cos/romaine, loose-leaf, crisphead, and butterhead. There are also a number of leafy salad greens, including endive, frisée, and radicchio, that are commonly referred to as lettuces, but are actually members of the chicory family of vegetables. They are thicker in texture, and taste slightly bitter. Since there’s no single kind of lettuce, there’s no definitive nutritional profile for the plant. The nutrient composition varies among the different types. That said, there are some generalizations that do apply.

Like many other plants, the darker the color, the more nutrition and antioxidants the lettuce contains. These nutrients typically include vitamins A, C, and K1, as well as select B vitamins (like folate). Lettuce leaves also often contain polyphenols, carotenoids, and flavonols. Green lettuce types contain more chlorophyll, while the red types provide more anthocyanins. By weight, the main nutrient in lettuce is water. Nutritionally, that’s not a bad thing, as many people need to drink more water than they currently do. Lettuce has a lot of fiber, which adds bulk to stools and helps with constipation. 

Let us hear what you think about lettuce!
Blessings,
KJ Landis
-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
-superiorselfwithkjlandis on TikTok
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

​


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Free Events to Make You Happy!

3/27/2023

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During  the beginning of Covid when we were all sheltering in place, I was seeking out free and safe events for out family to go to. I signed up for SF Standard, SF FunCheap, and SF Bucket List newsletters. The weekly free events shared and interesting facts about walking around outside observing my city with a different point of view were so illuminating and fun! I also downloaded their Instagram pages for up to the minute discoveries. I also downloaded an app called All Trails. They have a free version too. When all we could do safely was hike, run walk, or bike outside with friends, six feet apart and masked up, these events and outdoor activities saved my mental health.

Now that we are able to be together with friends an family safely again, for the most part, I am still perusing the free events weekly. To be in a creative city with all ages represented in the activities offered for free, I am thrilled every time I go to one. I encourage each and every one of you to seek out free artistic and cultural events thar bring communities together. I think they will bring you joy to see folks coming together again. It is also joyful to witness the leaders of different organizations, both for-profit and non-profit, giving back to the communities regularly.

Blessings,
​KJ Landis

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The Creative Spirit (We All Have It)

3/20/2023

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The Bible says in Ecclesiastes 1:9, "There is nothing new under the sun." So how are we to be creative? Where do we get the spark of our creative moments? Our imaginations running wild in our dreams are rich and plentiful. Do you remember your dreams? I do. Sometimes I write them down. Sometimes I get so excited in the morning to share them with my husband, or anyone who is awake! I dream in full stories, in color, and can continue dream storylines or have repetitive dreams throughout the years.

In order to be creative, author Austin Kleon writes, "What a good artist understands is that nothing comes from nowhere. All creative work builds on what came before." All of your genetics come from your parents and theirs before them help to design you! You are a creation. You are a work of art yourself! So, of course you have a creative spirit. We tap into the creativity within after being sparked and passionate about something we engage in for the first time. If it resonates with us at a deeper level, we engage in it more often, read up on it, google it, seek out others who like what we like, etc. We are in the zone!

Digging deeper and researching is part of the creative spirit. We may look to the professionals in any area we are interested in. Schooling ourselves breeds new ideas for our creativity that can be parallel or a spin off. Curiosity is a gift. Everyone has that gift. Now, go make something!

Blessings,
KJ Landis

-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.

​

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Chasing a Positive Mindset

3/13/2023

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Last night I watched a documentary movie titled Unsinkable​: The Secret to Bouncing Back. It was filmed by a woman who suffered great losses in her life, those of a personal and financial nature. She then shared interviews with other thought leaders around the world who have also met their darkest moments with a choice. When they hit rock bottom, they chose to get up, and do something different. They decided to not clutch to the things in their past, for those moments are over. It is done. Some of the most successful people I know came from severe and dire traumas. Years after their traumas, they saw them as gifts, lessons to learn from and grow from.
​
Life includes hundreds of daily choices. We make those choices somewhat mindlessly. The film proposes what can happen if we begin to make those choices mindfully. Our thoughts are not our feelings. There is a space between our thoughts and what we feel based upon those thoughts. If we feel low, what thought is making us feel low? When we react to any situation, it begins with a thought and then a feeling emerges. Just knowing these things can assist us in slowing down the process, and choosing differently. We literally get to make a new choice which feeds our happiness quotient.

There are many tools introduced in the film and a course is offered at the end of the movie. There are many paths leading to our shift. Consistency is key, repetition is a must, and including a daily practice with whatever tools one chooses is paramount. One interviewee shared a practice which stuck with me. It came from Hawaii originally. She broke it down to 5 minutes daily of repeating these 4 sentences:


I am sorry.
I forgive you.
Thank you.

​I love you.

I wrote these 4 sentences down on my iphone notes area and then repeated them out loud. This is a simple tool that I can do! It takes just a few minutes to repeat these over and over again and the sentences are short, easy to remember. The woman sharing these 4 sentences said that even if we were hurt by our parents or our deep circle of love, we can be sorry, sorry that they were so misguided and evil. We can forgive them in order to set ourselves free from the repetitive bondage which traps the thoughts and the negative feelings garnered from those thoughts. We can thank them for the lessons learned, however difficult the path was. I love you despite your misconceptions of right or wrong actions. I love myself despite my other past choices as well. I began practicing these 4 sentences and will add them to my daily mindful practice. Let us see what happens!

I invite you to do the same. 
Blessings,
KJ Landis
​
-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.



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What is Teff?

3/6/2023

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​Teff is a tiny grain, smaller than a poppy seed, in the millet family. Its name comes from the Amharic word “lost” since, due to it’s small size, it is often lost in harvesting. It is the smallest grain in the world! Teff is grown mostly in Ethiopia and Eritrea, countries famous for their long-distance runners. Teff is a staple in Ethiopian and Eritrean diets, providing 70% of their calories and 2/3 of their daily protein. The teff staple food is injera, a fermented, slightly sour crepe, which is used to pick up the other foods in the meal. Teff varieties include grains from white to reddish brown. Teff has a mild, nutty flavor and makes a tasty porridge. It cooks in just 15 minutes and can be made into a polenta, or added to veggie burgers, cakes, cookies or breads. If you want to try teff without the commitment, go to an Ethiopian restaurant. That's how I fell in love with teff. Plus, eating with my hands is so much fun!

WHAT MAKES TEFF GREAT?
Nutrition makes it a great addition to any eating lifestyle. It is gluten free! One cup of cooked teff provides 255 Calories, 10 gm protein, 8 gm fiber, 2 gm fat,  and no cholesterol. Teff grains contain 11% protein and are an excellent source of amino acids, especially lysine, the amino acid often missing in other grains. Lysine is essential for the production of proteins, hormones, enzymes, collagen and elastin. Lysine also supports calcium absorption, energy production, and immune function. Lysine is a supplement used to help prevent cold sores, herpes simplex. Teff is a delicious and nutritious addition to a gluten-free lifestyle. Teff is an excellent source of iron. Even conservative estimates indicate teff is a better source of iron than most other grains. For example, 3.5 oz (100gm) of teff flour provides 37% of the Daily Value (DV) for iron, while the same amount of wheat flour offers 5%. Teff also provides more calcium than most other grains. A 3/4 cup serving of teff porridge contains about 87 mg of calcium vs 16 mg in 3/4 cup cooked oatmeal. A 3/4 cup cooked teff serving also provides 22% DV of magnesium, 12% DV of zinc and 223% DV of manganese. It is also a good source of copper, potassium, phosphorus, selenium and is low in sodium. Teff has a high fiber content per serving. When cooked, teff has a lower glycemic index compared to other grains, preventing blood sugar spikes. Teff is only 3% fat, and contains the essential omega 6 and omega 3 fatty acids.

BUYING AND USING TEFF
Teff can be purchased as a whole grain or as a flour. Whole intact teff is considered the optimal choice. Most teff can be found in stores that feature Bob’s Red Mill products or ordered online. Once opened, store teff in cool, dry place in a tightly-sealed container (the refrigerator or freezer) where it will store up to a year. Uncooked teff grains can be used in baking (cakes, breads, muffins, etc) like you would use seeds. It can also be added to soups and stews as a thickener. To prepare teff porridge, add 1/2 cup teff grains to 2 cups boiling water. Reduce heat, cover and simmer 15-20 minutes or until water is absorbed. Once cooked, store leftovers in the fridge up to 5 days.

Teff grains make a great porridge substitute for oatmeal or wheat farina. They can also be used to make polenta, or added to veggie burgers to boost nutrition. For a simple salad, toss cooked teff with olive oil, garlic, vinegar and fresh herbs. Top with roasted vegetables. Teff also makes a great filling for stuffed peppers, or mixed into pilafs. Or just toss cooled cooked teff with salad greens or veggie side dishes. Teff flour can be substituted for wheat or other flour in dishes such as pancakes, cookies, cakes, muffins and breads. Keep in mind that teff lacks gluten, and like other gluten-free flours, often requires a binder when baking such as xanthan gum. This step can be avoided if substituting teff for 50% of gluten flour in baked goods. Due to the difficulty in harvesting such a small grain, teff may cost a little more than other gluten free grains and seeds. A 1-pound bag of teff grains can cost about $5 and flour runs a little higher. The flour will last a long time if you are substituting 50% for wheat. However you use teff, this tiny grain provides big nutrition and a
nutty flavor your family will love!

Blessings,
​KJ Landis

-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.


Whatever gets us eating healthier will help us in all facets of our lives because what we eat becomes us.




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