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Fennel for Soothing the Body

5/12/2025

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Fennel is an ancient plant originating from the southern Mediterranean. Fennel has been used throughout history and can be found in some of the oldest documented medical systems. Every part of this incredible perennial is aromatic and useful, with its older and current applications ranging from alleviating mild colds to treating cancer. The leaves, stem, and fruit are well-documented galactagogues, which increase the quantity and quality of breast milk and improve breastfeeding mothers' overall milk flow. When I was breastfeeding my first-born, my OB-GYN recommended eating lots of fennel, fenugreek seeds made into a tea, and dark stouts to assist in milk flow.

Perhaps fennel's most intriguing effects occur within the digestive system, where the herb's active constituents thoroughly soothe spastic contractions and strengthen compromised gut linings. This makes fennel water one of the safest and most effective treatments for colicky infants. Fennel is gentle enough for daily use at any age! Fennel has beta-carotene and vitamin C promote collagen production and soft tissue repair, making the plant beneficial for the body's health inside and out. For babies, make a soothing tea from the seeds and give in a baby bottle to the colicky infant.

A 2022 study published in PLOS ONE investigated the effects of fennel seed extract on intestinal barrier integrity and the STAT signaling pathway, which is implicated in inflammatory bowel disease (IBD). The study found that fennel seed extract improved transepithelial electrical resistance (TEER) in both cell cultures and mouse models, indicating enhanced barrier function. Additionally, the extract reduced the activation of STAT1, a protein associated with inflammation, and decreased ulceration in mice with induced colitis.

A clinical trial published in Annals of Gastroenterology assessed the efficacy of a combination of curcumin and fennel essential oil in patients with IBS. The treatment led to a significant reduction in IBS symptoms, including abdominal pain and bloating, and improved quality of life scores compared to a placebo.

As always, consult your health practitioner before embarking on any supplemental use of plants, as there may be contraindications with prescription medicines.


Here are a few super easy fennel recipes that are tasty and great for gut health:

🥗 1. Fennel & Orange SaladIngredients:
  • 1 fennel bulb, thinly sliced
  • 1 orange, peeled and segmented
  • A handful of arugula or spinach
  • Olive oil, lemon juice, salt & pepper
Instructions:
  1. Toss fennel, orange segments, and greens in a bowl.
  2. Drizzle with olive oil and lemon juice.
  3. Season with salt and pepper. Done!

🍵 2. Fennel Tea (Great for Digestion)Ingredients:
  • 1 tsp fennel seeds
  • 1 cup hot water
Instructions:
  1. Crush the fennel seeds lightly.
  2. Steep them in hot water for 5–10 minutes.
  3. Strain and sip warm after meals.

🍝 3. Roasted Fennel with ParmesanIngredients:
  • 1–2 fennel bulbs, sliced
  • Olive oil
  • Salt & pepper
  • Grated Parmesan cheese
Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Toss fennel slices with olive oil, salt, and pepper.
  3. Roast for 25–30 mins until golden.
  4. Sprinkle with Parmesan and broil for 2 more mins.

🍲 4. Fennel & Potato SoupIngredients:
  • 1 fennel bulb, chopped
  • 2 potatoes, peeled and diced
  • 1 onion, chopped
  • 3 cups vegetable broth
  • Olive oil, salt, pepper
Instructions:
  1. Sauté onion and fennel in olive oil until soft.
  2. Add potatoes and broth. Simmer 20 mins.
  3. Blend until smooth. Season to taste.
In Gratitude,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!


Bibiography


  • Das, B., Rabalais, J., Kozan, P., Lu, T., Durali, N., Okamoto, K., McGeough, M. D., Lee, B. J., Barrett, K. E., Marchelletta, R., & Sivagnanam, M. (2022). The effect of a fennel seed extract on the STAT signaling and intestinal barrier function. PLOS ONE, 17(7), e0271045. https://doi.org/10.1371/journal.pone.0271045​PMC+1PubMed+1
  • Portincasa, P., Bonfrate, L., Scribano, M. L., Kohn, A., Caporaso, N., Festi, D., & Ciaula, A. D. (2018). Curcumin and fennel essential oil improve symptoms and quality of life in patients with irritable bowel syndrome. Annals of Gastroenterology, 31(6), 685–691. https://doi.org/10.20524/aog.2018.0304​PMC+1PubMed+1
  • Healthline. (2018). Benefits of Fennel Seeds for Gas, Plus How to Use Them. https://www.healthline.com/health/fennel-seeds-for-gas​Healthline
  • Verywell Health. (2023). Fennel and Fennel Seeds: A Look at the Benefits. https://www.verywellhealth.com/fennel-and-fennel-seeds-benefits-uses-and-more-7495392​Verywell Health+1Verywell Health+1




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Rosemary for Memory

5/5/2025

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Known for its hardiness and bold taste, rosemary is a perennial herb. An ancient plant steeped in lore, rosemary has been used throughout history for the clarity and strength it brings to the mind. Here are some of the stories that have been passed down in different cultures about the rosemary plant:   

Rosemary (Salvia rosmarinus), known as the "dew of the sea," has been revered for millennia for its medicinal and symbolic significance. In ancient Egypt, it was used in embalming to honor the dead and placed in tombs to aid the soul's journey to the afterlife. Greek and Roman cultures valued rosemary for its cognitive-enhancing properties; students wore garlands during exams, believing it improved memory and focus.  Medieval Europeans continued this tradition, associating rosemary with fidelity and remembrance. Brides adorned themselves with rosemary wreaths, and the herb was often included in wedding ceremonies and funeral rites. Beyond its symbolic roles, rosemary was utilized for various health purposes. Ancient healers employed rosemary to treat ailments such as joint pain, digestive issues, and respiratory problems. Its essential oils, rich in antioxidants and anti-inflammatory compounds, have been shown to support brain function, alleviate pain, and promote hair growth. Today, rosemary continues to be celebrated not only for its culinary uses but also for its enduring legacy in health and wellness traditions.​

We now have modern science to support what humans have always intuited about this magical plant. Recent scientific studies have highlighted the potential benefits of rosemary, particularly its active compound carnosic acid, in the treatment and prevention of Alzheimer's and Parkinson's diseases. Carnosic acid has demonstrated neuroprotective effects through its antioxidant and anti-inflammatory properties. A study by researchers at the Scripps Research Institute found that administering a stabilized form of carnosic acid to mice with Alzheimer's disease significantly improved memory function and reduced brain inflammation.​

It is now known that the diterpenes in rosemary penetrate the blood-brain barrier to exert these marked neuroprotective effects. In today's world where one in three elderly people suffer from dementia, we could all use the fortifying properties of rosemary. Carnosic acid, a major diterpene found in rosemary, has demonstrated the ability to cross the blood-brain barrier, allowing it to exert its effects directly within the central nervous system. 

These compounds serve as the basis for biologically important substances such as retinol (vitamin A), retinal, and phytol, and are found in various plants, including rosemary. In rosemary, diterpenes like carnosic acid and carnosol have been identified as key bioactive components contributing to the herb's neuroprotective effects.​ Diterpenes are known for their diverse biological activities, including antimicrobial, anti-inflammatory, and anticancer properties.

Additionally, studies have shown that carnosic acid can protect against neurotoxicity in Parkinson's disease models by inducing antioxidative enzymes and reducing oxidative stress. These findings suggest that rosemary-derived compounds, especially carnosic acid, hold promise as therapeutic agents for Alzheimer's and Parkinson's diseases. Given their neuroprotective properties and the compound's status as "generally safe" by the FDA, further clinical trials in humans are warranted to explore their efficacy and potential integration into treatment regimens. 

Considering all of these beneficial factors, it doesn't hurt to eat more rosemary in the diet. Add sprigs to your oven-roasted foods as they cook, use dried and ground rosemary to your baked goods and soups, and seek out organic supplemental capsulated styles as an addition to your daily routine. As always, ask your medical provider if there are any contraindications when taking with prescription medications.

I hope this has helped you in your health journey.

Sincerely,
KJ Landis
​@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!



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Methylene Blue and Vitamin C for Memory Protection

4/28/2025

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In the ever-evolving world of brain health and nootropics, methylene blue and vitamin C have emerged as intriguing candidates for cognitive repair and neuroprotection. While both substances have unique properties, the synergy between them might unlock new potential for those looking to boost mental clarity, combat brain fog, or recover from cognitive decline.

Let’s dive into the science and potential applications of this dynamic duo:

🔵 What is Methylene Blue?
Methylene blue (MB) is a synthetic compound that dates back to the 1800s, originally used as a dye and later adopted for medical use in treating conditions like methemoglobinemia. More recently, it has gained attention for its effects on mitochondrial function, neuroprotection, and cognitive performance.

Key Cognitive Benefits of Methylene Blue:
  • Mitochondrial support: MB acts as an alternative electron carrier in the mitochondria, improving cellular energy (ATP) production—especially in neurons.
  • Antioxidant properties: It reduces oxidative stress, which is critical for maintaining brain health.
  • Neuroprotection: Studies suggest MB may help reduce inflammation and promote neuron survival in models of Alzheimer’s and Parkinson’s disease.
  • Memory and learning: Low doses have been shown to enhance memory consolidation and cerebral blood flow.
However, dosing is key. In low doses, MB may be beneficial. In higher doses, it can become toxic and interfere with normal cellular processes.

🍊 The Role of Vitamin C
Vitamin C (ascorbic acid) is a well-known antioxidant and essential nutrient. In the context of brain health, it offers several protective and restorative properties.
Vitamin C’s Cognitive Benefits:
  • Neutralizes free radicals: It helps mop up reactive oxygen species that can damage brain cells.
  • Supports neurotransmitter synthesis: Vitamin C is involved in producing dopamine and norepinephrine, both vital for focus, mood, and cognition.
  • Regenerates other antioxidants: It can regenerate vitamin E and possibly even restore oxidized methylene blue, making the combination particularly interesting.
  • Blood-brain barrier support: Vitamin C plays a role in maintaining the integrity of this crucial barrier.

🧠 The Synergy: Why Combine Methylene Blue and Vitamin C?
The combination of methylene blue and vitamin C isn't just theoretical—it’s grounded in cellular biology. Here’s why they work well together:
1. Redox Cycling: Methylene blue undergoes redox cycling in the body—switching between oxidized (MB) and reduced (leucomethylene blue) forms. Vitamin C can help reduce MB back to its active form, sustaining its beneficial effects in the brain.
2. Enhanced Antioxidant Protection: While MB supports mitochondrial health, it also generates small amounts of hydrogen peroxide as a byproduct. Vitamin C can neutralize these free radicals, minimizing any unintended oxidative stress.
3. Potential Cognitive Repair: In early research, this combo has shown promise in:
  • Recovery from traumatic brain injury
  • Cognitive decline associated with aging
  • Improving clarity in neuroinflammatory conditions (like brain fog after viral infections)
While these findings are still preliminary, the potential is exciting—especially for those dealing with stress-induced cognitive fatigue or neurodegeneration.

⚠️ Caution and Considerations
  • Dosing matters: Methylene blue is effective at very low doses (typically micrograms to milligrams). High doses can be harmful.
  • Purity is key: Only pharmaceutical- or research-grade MB should be considered. Industrial or aquarium-grade products are unsafe for human consumption.
  • Drug interactions: MB can interact with SSRIs and other medications, increasing the risk of serotonin syndrome.
  • Always consult a healthcare provider before starting any new supplement, especially one as potent as methylene blue.

🧪 Final Thoughts
The pairing of methylene blue and vitamin C is a fascinating example of how ancient molecules can be repurposed for modern neuroprotection. Their combined effects on mitochondrial health, oxidative stress, and neurotransmitter support make them a compelling option for those exploring natural approaches to cognitive repair.

That said, more human trials are needed to validate these benefits and establish safe protocols. For now, this duo represents a promising—but potent—tool in the cognitive optimization toolkit.

Have you experimented with methylene blue or vitamin C for brain health? Share your thoughts or questions below!

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!

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The Truth About Dehydration: Your Organs vs. Your Skin

4/21/2025

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We all know that drinking water is important, but let’s be honest—most of us don’t think about hydration until we’re suddenly parched, wondering if coffee counts as water (spoiler: it doesn’t). While our organs are silently begging for hydration to keep us alive, our skin is out here throwing a dramatic fit the moment it senses the slightest dryness. The truth is, dehydration doesn’t just make you feel sluggish—it turns your body into a desperate, moisture-hoarding mess.

Let’s start with your organs, the responsible members of Team Hydration. Your kidneys are constantly filtering out toxins, your heart is pumping fluids, and your brain—oh, your poor brain—is trying to function despite your three-sip water intake. When you skimp on H2O, your body goes into full survival mode, holding onto water like a clingy ex, making you feel bloated yet somehow still thirsty. Meanwhile, your blood thickens, your energy plummets, and your organs whisper, "Please, just one more glass of water.”

Now, let’s talk about your skin, the diva of dehydration. Unlike your organs, which suffer in silence, your skin makes sure everyone knows it’s upset. Dry patches? Check. Fine lines suddenly looking like the Grand Canyon? Double check. And if you’re really dehydrated, say hello to that dull, flaky complexion that screams, “I survive solely on iced coffee and vibes.” No fancy moisturizer can fully fix this—your skin needs hydration from the inside out, and no, misting your face with overpriced water spray doesn’t count. As we age the barrier to the insides, aka skin, is less thick, and we can get itchy or have scabs, welts, cuts and sores from just scratching an itch or laying in bed for an extended period of time, such as after  surgery, or during the rest period of a cold or flu.

The good news? Hydration is literally the easiest self-care step ever. Here are a few fun ways to keep water intake on track: Use a motivational water bottle with markings like “Keep going!” and “Almost there!” to guilt-trip yourself into sipping. Set hydration alarms on your phone because, let’s be real, we forget. If plain water bores you, infuse it with fruit like lemon, berries, or cucumber for a spa-like experience. Snack on water-rich foods like watermelon, cucumbers, and oranges. And finally, make a game out of it—every time you scroll social media, take a sip. Hydrate, glow, and keep those organs and your dramatic skin happy!

But let’s get serious for a second—prolonged dehydration isn’t just about feeling thirsty or having dry skin; it can lead to some serious health risks. When your body doesn’t get enough water for an extended period, it can result in kidney stones, urinary tract infections (UTIs), and even kidney failure in extreme cases. The liver can not work as well, due to dehydration. Your heart has to work harder, increasing the risk of high blood pressure and dizziness that can lead to falls. Severe dehydration can also cause brain fog, confusion, and heat exhaustion, especially in warmer months. In extreme cases, dehydration can even become life-threatening. So, while forgetting to drink enough water might not seem like a big deal today, your body will absolutely keep score—and trust me, you don’t want to find out what happens when it does.

Need more tricks? Try drinking a glass of water before every meal—it helps with digestion and sneaks in extra hydration. Use a reusable straw—for some reason, we always drink more when sipping through one. Turn hydration into a friendly competition with a friend or coworker—whoever drinks their daily water goal first wins bragging rights. Keep a designated water spot in your home, like a glass by your bedside or on your desk, so you’re always reminded to drink. And if you need a little reward system, let yourself indulge in a fancy, overpriced iced tea or coconut water once you’ve hit your daily water goal. Because staying hydrated should be fun, not a chore.

Sincerely,
KJ Landis

@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!



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​Staying Motivated in Your Career After Decades : A Guide to Continued Success

4/14/2025

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Reaching the 20 to 30-year mark in any career is a remarkable achievement, yet it can also bring about feelings of complacency or burnout. After decades of experience, it's easy to fall into a routine and lose the drive that once pushed you forward. However, staying motivated after 30 years isn’t just about pushing through — it’s about finding new sources of inspiration and purpose. One way to reignite your passion is by setting new goals. Whether they’re big or small, having fresh objectives gives you a reason to wake up every day with renewed enthusiasm and direction.

Another key to maintaining motivation in your career after many years is embracing continuous learning. The world is constantly changing, and adapting to new trends, technologies, and methodologies can be invigorating. Engaging in professional development, whether through courses, certifications, or simply staying curious, allows you to grow alongside your industry. Learning new skills not only keeps your mind sharp but also opens doors for advancement or transition into new roles that can reignite your interest in your work.

Building and maintaining strong relationships with colleagues and mentors is another essential factor in staying motivated. Long-term careers often bring a sense of stability, but they can also feel isolating. Connecting with like-minded individuals, whether through networking events, industry meetups, or collaborative projects, can bring a fresh perspective. Mentorship, whether you’re providing it or receiving it, can also be a huge source of motivation. Guiding someone through their own career journey can reignite your own passion and remind you of why you started in the first place.

Lastly, remember the importance of work-life balance. After years of dedication to your profession, it’s crucial to recognize the value of downtime. Taking breaks, pursuing hobbies, and spending time with loved ones can provide a mental reset, allowing you to come back to work with renewed energy and focus. Ultimately, staying motivated in your career after three decades is about balancing achievement with personal fulfillment. By setting new goals, continuing to learn, building strong relationships, and prioritizing balance, you can keep the fire alive in your professional life for years to come.

Do you have tips for others' struggling to stay motivated in their chosen profession? Comment below!
Blessings,
KJ Landis
​@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!


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Making Peace with Your Older Self: A Journey from the Inside Out

4/7/2025

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When you look in the mirror and see a 60-year-old staring back at you, it's easy to feel a disconnect. In your mind, you're still 25, full of energy, optimism, and adventure. The reflection of gray hair, laugh lines, and perhaps a few more wrinkles than you’d like can feel like a jarring reminder that time has passed. But the truth is, the mirror only tells part of the story. The person inside—the one who still feels youthful, excited, and driven—is timeless.

Reaching the age of 50, 60, 70, or older doesn't mean the end of who you are. Instead, it marks a beautiful point of acceptance, self-reflection, and understanding. It’s about finding harmony between the vitality of your inner self and the wisdom that comes with age. There’s a certain peace that comes when you can accept both the person you feel like inside and the person you see in the mirror. Each line, each wrinkle, tells a story of your life—your struggles, victories, heartaches, and triumphs.

Making peace with your 60+ year-old self involves embracing change, not fighting it. It's about shifting your perspective to appreciate the journey rather than mourn the passage of time. Yes, your body may be slowing down, but your spirit is ever-evolving, more resilient, and perhaps even more courageous than when you were 25. Life experience brings depth that youth simply can’t provide. So, instead of focusing on how different you may look, consider how much richer your life has become with every passing year.

To feel good about yourself at any age, it's crucial to prioritize both mental and physical well-being. For your body, regular exercise is a game-changer. Activities like walking, yoga, swimming, or strength training help maintain mobility, flexibility, and overall health, making you feel more vibrant. A balanced diet rich in fruits, vegetables, and lean proteins also nourishes your body, keeping your energy levels up. Similarly, taking time for relaxation and stress-reducing practices like meditation, deep breathing, or even a simple bath can support a positive mindset.

For the brain, keep it sharp with activities that challenge and stimulate you. Reading, puzzles, learning new hobbies, or taking up an instrument can engage your mind and keep you feeling mentally young. Social connections are also key—spending time with loved ones, volunteering, or joining a community group can provide both emotional fulfillment and intellectual stimulation. When you engage in these practices, you honor the fact that your mind and body are still full of potential, no matter what age you are.

Ultimately, peace comes when you realize that the reflection in the mirror is just that—an image. Your true self is not confined by age. You are not defined by the number of years you've lived, but by the richness of the experiences you've accumulated and the person you've become. So, smile at that 60+ year-old in the mirror, knowing that inside, you're forever young at heart.

Blessings,
KJ Landis
​
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!



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Fresh Flavors of Spring: Seasonal Vegetables & Gluten-Free Recipes

3/31/2025

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As the days grow warmer and the earth awakens from winter’s chill, spring brings a bounty of fresh, vibrant vegetables to enjoy. This season is all about tender greens, crisp stalks, and sweet, earthy flavors that make meals feel lighter and more refreshing. Eating seasonally not only enhances the taste of your dishes but also provides the freshest, most nutrient-rich produce available. For those following a gluten-free diet, spring vegetables make it easy to create delicious, naturally gluten-free meals.

One of the first signs of spring in the vegetable world is asparagus. These tender green spears are packed with vitamins and incredibly versatile. Try roasting them with olive oil and lemon or making a creamy asparagus soup using coconut milk for a dairy-free option. Peas, including sugar snap and snow peas, also make their appearance in spring. Their natural sweetness is perfect for a light gluten-free quinoa and pea salad—just mix cooked quinoa with peas, mint, lemon juice, and olive oil for a refreshing dish.

Leafy greens thrive in spring, offering a variety of textures and flavors. Spinach, arugula, and Swiss chard are at their peak, perfect for tossing into salads or blending into smoothies. For a hearty meal, try making a Swiss chard and chickpea stir-fry, sautéing the greens with garlic, olive oil, and a sprinkle of cumin. Radishes add a peppery crunch to meals, and their greens can even be blended into a vibrant pesto to serve over gluten-free pasta. If you’re looking for something unique, sautéed fiddlehead ferns with garlic and butter make a fantastic side dish.

I love going to ethnic markets and buying seasonal vegetables and fruits that I have never tried before. Then I use Google and search up the produce to find out more about the item, the culture and the flavor profiles, as well as seasoning and dishes to accompany my new "friends."

Spring is the perfect time to experiment with fresh, local produce and add more color to your plate. Whether you’re picking up vegetables from a farmers' market or growing your own, embracing seasonal eating connects you to nature’s cycles and supports sustainable food choices. Looking for more gluten-free recipes? Check out Minimalist Baker and Gluten-Free Living for delicious, easy-to-make ideas featuring spring’s freshest ingredients! Check out Seasonal Food Guide for more inspiration on how to cook with spring’s freshest ingredients! 

Let me know what new vegetables you have tried this spring that you haven't eaten before. I want to hear from you!

In Gratitude,
KJ Landis
​
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!

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Family: Welcome to Spring Activities!

3/24/2025

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As the chill of winter fades and the world begins to bloom, spring invites us to step outside and celebrate new beginnings. The days grow longer, the air is filled with the scent of fresh flowers, and birds sing cheerful melodies. It’s the perfect time for families to embrace the beauty of nature and encourage children to explore the wonders of the changing season.


One of the best ways for kids to connect with spring is through hands-on discovery activities. Take a nature walk and create a spring scavenger hunt, searching for budding flowers, chirping birds, and tiny insects. Encourage children to start a weather journal, tracking warmer temperatures, rainfall, and the return of sunshine. For a fun science experiment, plant seeds in small cups and observe their growth—watching a tiny sprout emerge is a magical way to introduce the concept of life cycles! Check out this guide to easy spring nature activities for more ideas.


Spring also brings opportunities for creative play and outdoor adventures. Try making nature-inspired art by pressing flowers or using leaves to create prints. Build a small bug hotel in the garden to observe insects up close. For families who love animals, visit a local farm or pond to watch ducklings, lambs, and other baby animals that make their debut in springtime. Looking for more spring-themed crafts and experiments? Visit PBS Kids for exciting projects and educational activities.


As you welcome spring with your family, take time to appreciate the little changes happening all around. The season is a reminder of growth, renewal, and the beauty of the natural world. Whether you’re planting flowers, chasing butterflies, or simply enjoying the sunshine, spring is the perfect time to create lasting memories together. For more seasonal fun, explore National Geographic Kids for fascinating facts and activities that inspire curiosity in young minds. Happy Spring!

Sincerely,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!

​




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Marriage Shifts in Your 60s

3/17/2025

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Marriage in your 60s often looks different from earlier stages of life. With children grown, careers winding down, and retirement on the horizon, couples may find themselves facing a new dynamic in their relationship. For some, this period brings renewed closeness and the opportunity to rediscover each other without the distractions of work and family responsibilities. For others, it can highlight long-standing issues that were previously overshadowed by the busyness of life. Adjusting to these changes requires open communication, flexibility, and a willingness to evolve together.

One of the most significant shifts in marriage during this stage is how couples spend their time together. Retirement or reduced work schedules can lead to an increase in shared activities, which can either strengthen the bond or create friction if personal interests and expectations aren’t aligned. Some couples take this opportunity to travel, start new hobbies, or even embark on new business ventures together. Others may struggle with the sudden shift from structured routines to unstructured days, leading to feelings of restlessness or frustration. Maintaining individual interests while fostering shared experiences can help create balance.

Health changes can also play a crucial role in how marriages evolve in one's 60s. As partners begin to experience aging-related health concerns, caregiving dynamics may come into play. One spouse may find themselves taking on more responsibility, which can lead to emotional and physical strain if not managed with support and understanding. At the same time, prioritizing health together—whether through exercise, healthy eating, or regular medical checkups—can create a sense of teamwork and mutual care. Addressing these challenges early and planning ahead can make this transition smoother for both partners.

Finally, emotional intimacy and connection take on new importance in this phase of marriage. With fewer external pressures, couples have the chance to deepen their bond, reflect on their shared history, and set new goals for the future. For some, this might mean reigniting romance, while for others, it could involve redefining what companionship looks like. However, some couples may realize they have grown apart, leading to an increase in "gray divorces"—a growing trend among those over 60. Whether staying together or choosing separate paths, navigating these shifts with honesty and care ensures that this stage of marriage and relationships is fulfilling and meaningful.

Blessings,
KJ Landis
​
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!


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Rising Food Costs: Inflation, Diseases, and Policy

3/10/2025

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Inflation affects nearly every aspect of daily life, but one of the most concerning consequences is its impact on nutritional health. As food prices continue to rise, many individuals and families are forced to make difficult choices about what they can afford to eat. Nutritious whole foods such as fresh fruits, vegetables, lean proteins, and whole grains often come with a higher price tag, while processed and calorie-dense foods remain more affordable. This economic pressure can push consumers toward cheaper, less nutritious options, ultimately affecting overall health and well-being.

One of the most significant risks of inflation-driven dietary changes is the rise in food insecurity and malnutrition. When healthy foods become financially out of reach, individuals may rely more on highly processed foods that are high in refined sugars, unhealthy fats, and artificial additives. Over time, this shift in diet can lead to increased rates of obesity, diabetes, heart disease, and other chronic conditions. At the same time, those struggling with severe food insecurity may experience undernutrition, leading to deficiencies in essential vitamins and minerals, weakened immune function, and developmental issues in children.

Recent crises have exacerbated these challenges. For instance, outbreaks of bird flu have severely affected the poultry industry across the United States, leading to significant egg shortages and a 20.3 percent price increase expected in 2025, as reported by the United States Department of Agriculture. This crisis, caused by an unprecedented number of chicken deaths, has not only left consumers battling high prices and limited availability of eggs but also forced restaurants and bakeries dependent on eggs to alter their pricing and recipes in order to sustain their businesses. Additionally, foodborne illness outbreaks, such as the widespread E. coli outbreak at a popular fast-food chain in late 2024, have heightened concerns about food safety and further strained consumer confidence in the food supply.

Recent policy decisions have further complicated the landscape of food affordability and nutritional health. For instance, President Donald Trump's administration has proposed significant cuts to the Supplemental Nutrition Assistance Program (SNAP), which could make it harder for millions of low-income individuals to access the groceries they need. citeturn0search10 Additionally, the administration's imposition of tariffs on imports from countries like Canada, China, and Mexico has led to increased costs for various food items, including fresh produce and electronics, creating inflationary pressures and supply chain disruptions. These policy actions have contributed to rising food prices, further straining the budgets of American families.

Despite these challenges, there are ways to navigate inflation while maintaining a nutritious diet. Strategies such as buying in bulk, opting for frozen or canned produce (without added sugars or preservatives), and focusing on affordable yet nutrient-dense staples like beans, lentils, and whole grains can help stretch a food budget. Additionally, community initiatives such as food co-ops, urban farming, and local food banks can provide more accessible options for healthy eating. As inflation continues to shape the way people approach nutrition, it is essential to prioritize policies and resources that ensure everyone has access to affordable, healthy food.

I want to hear how you are dealing with inflation and your grocery bill.
In Gratitude,
KJ Landis 
​
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!




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What is BUTI YOGA?

3/3/2025

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Buti Yoga is more than just a workout—it’s a movement that blends power, rhythm, and self-expression. This unique practice fuses traditional yoga with high-intensity interval training (HIIT), tribal dance, and deep abdominal toning to create a dynamic and empowering experience. Unlike conventional yoga, which often focuses on stillness and controlled movements, Buti Yoga encourages practitioners to embrace their primal energy, moving in a way that feels natural and uninhibited. The result is not only a physically intense workout but also a deeply liberating and cathartic experience.
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One of the standout features of Buti Yoga is its emphasis on spiraling movements, which activate and strengthen the deep core muscles in a way that traditional workouts often miss. By integrating elements of dance and plyometrics (explosive movements), Buti Yoga helps improve cardiovascular endurance, flexibility, and muscle tone. The practice is designed to be high-energy, often set to upbeat, tribal-inspired music that encourages participants to let go of self-doubt and move freely. Many who practice Buti Yoga report not only improved physical strength but also increased confidence and a sense of empowerment.


Scientifically, the practice is rooted in movement patterns that activate the body's fascia system—connective tissue that influences mobility, flexibility, and injury prevention. The spiral and undulating motions used in Buti Yoga help release adhesions and tension in the fascia, allowing for greater fluidity of movement and enhanced muscle function. This type of movement therapy has been linked to increased blood flow, improved neuromuscular connections, and better overall body awareness. By working with the body's natural energy pathways, Buti Yoga not only strengthens muscles but also supports long-term mobility and injury prevention.


Founded in 2010 by celebrity trainer Bizzie Gold, Buti Yoga was designed as a practice that fuses fitness with deep personal transformation. Gold, who has a background in psychology, yoga, and holistic wellness, developed Buti Yoga as a way to help people break free from limiting beliefs and reconnect with their inner power. Her method is built on the philosophy that movement is a form of self-expression and healing, rather than just a way to burn calories. As Buti Yoga continues to grow in popularity, more people are discovering its transformative power—not just for the body, but for the mind and spirit as well.

Have you tried this type of fitness experience? If so, what was your experience like? Would you try it? I want to hear from you.
Sincerely,
KJ Landis
​@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!


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Health Trends in 2025

2/24/2025

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As we move through 2025, the health and wellness industry continues to evolve, driven by advancements in technology, new research, and changing consumer preferences. One of the biggest trends shaping the year is the rise of personalized healthcare. With AI-driven diagnostics, wearable health trackers, and genetic testing becoming more accessible, people can now tailor their diets, fitness routines, and medical treatments to their unique genetic and lifestyle profiles. This shift toward precision health is helping individuals make more informed decisions, leading to better long-term wellness outcomes.

Another major trend gaining momentum is the focus on mental well-being. While physical health has always been a priority, 2025 sees an increasing emphasis on holistic wellness, with mindfulness practices, therapy apps, and workplace mental health programs becoming more mainstream. Companies are investing in stress-reduction strategies, and digital platforms offering guided meditation, cognitive behavioral therapy, and AI-powered mental health support are seeing a surge in users. The stigma around mental health is diminishing, making it easier for people to seek the help they need.

Nutrition trends in 2025 are also evolving, with a growing shift toward sustainable and functional foods. Plant-based diets continue to rise in popularity, but there is also an increasing interest in lab-grown meat, personalized nutrition supplements, and gut-health-focused foods such as probiotics and prebiotics. Additionally, alternative protein sources like insect-based foods and algae are gaining traction as people look for environmentally friendly ways to meet their nutritional needs. The emphasis is on foods that not only nourish the body but also contribute to planetary health.

Finally, fitness trends in 2025 are embracing technology more than ever. Virtual reality (VR) and augmented reality (AR) workouts are revolutionizing home exercise routines, making fitness more engaging and accessible. Hybrid workout models—combining in-person training with virtual coaching—are becoming the norm. Additionally, biohacking practices such as cold therapy, red light therapy, and sleep optimization are gaining popularity among those looking to maximize their physical performance and longevity. As science continues to uncover new ways to enhance well-being, the future of health looks more personalized, innovative, and holistic than ever before.

What are you waiting for? It is easier than ever to access better health day by day. Do not feel overwhelmed. Remember, baby steps are steps after all. 

Blessings,
KJ Landis
​
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!



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Do Fish Have Feelings?

2/17/2025

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​​This week's blog is a result of my own musing on my "aquarium blog" and ownership of fish as pets. Feel free to read last week's blog about the mental health benefits of being around aquariums.

For years, fish have been dismissed as cold, instinct-driven creatures, seemingly incapable of complex emotions. Unlike mammals, they don’t have expressive faces, and their behaviors are often misinterpreted as robotic or simplistic. However, emerging scientific research suggests that fish are far more emotionally sophisticated than we once believed. From experiencing stress and fear to forming social bonds and even showing signs of pleasure, fish may have rich inner lives that deserve our attention.

Studies have revealed that fish can experience pain and distress in ways strikingly similar to mammals. When exposed to harmful stimuli, they not only exhibit avoidance behaviors but also show physiological stress responses, such as increased cortisol levels. Some species, like cichlids, have even demonstrated signs of anxiety and depression when placed in isolation or deprived of stimulating environments. These findings challenge the outdated notion that fish lack the neural capacity for emotions, urging us to reconsider how we treat them in captivity, fishing industries, and aquariums.

Beyond fear and stress, fish also display positive emotions and complex social interactions. Cleaner fish, for instance, build trust-based relationships with their "clients," remembering past interactions and adjusting their behavior accordingly. Certain species, such as angelfish and catfish, form long-term partnerships, showing signs of companionship and distress when separated. Even playful behaviors have been observed in species like manta rays, suggesting that fish are not just surviving but actively engaging with their environments in ways that bring them comfort and stimulation.
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Recognizing the emotional lives of fish has profound ethical implications. If they can feel fear, stress, and even joy, then practices such as commercial fishing, recreational angling, and inadequate aquarium care take on a new moral weight. It’s time we shift our perspective, not only appreciating fish as fascinating aquatic beings but also treating them with the same ethical considerations we extend to other animals. As science continues to uncover the depth of their emotions, one thing becomes clear—fish deserve far more respect and compassion than they currently receive.

Sincerely,
KJ Landis
​@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!

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Mental Health Benefits of an Aquarium

2/10/2025

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When I was a child of about 9, I won a goldfish at a church carnival. I brought it home, but didn't know how to take care of it properly. My father would not allow me to have a filter or heater added to my fish bowl because he didn't trust the electricity going into water. Needless to say, the goldfish didn't live very long. I cried. Soon thereafter, my father took me to the pet store and bought me a 2 gallon fish bowl and 2 goldfish. I changed the water every week, but was not aware of the chemical drops one had to put in the water during changes. Needless to say, the goldfish did not fare well.

More than once, I tried to talk my father into buying me a real aquarium with all of the bells and whistles, but he stated, "Electricity and water just don't go together." He thought the whole house would blow fuses or explode. Over my childhood, I kept trying almost every year. I finally went to the library and checked out books about how to care for fish in an aquarium. I felt so guilty when my fish died. As a Scorpio (a water sign in the western astrology), I felt connected to water and water life.

As an adult, on Christmas eve in 1997, my friend bought me a 5 gallon aquarium and some fresh water fish. She bought me the chemicals, the filtration system, a heater and lights. I finally committed to the peaceful serenity that taking care of pets (my first) provided for me. I researched everything I could about a home aquarium and felt so happy to finally have a "real" aquarium. Over the years I graduated myself to a 29 gallon aquarium with rounded corners without any black or clear glue, so I had a full frontal unobstructed view. It brings me great joy. 

Fish have a profound impact on human well-being, particularly when observed in aquariums. Numerous studies have demonstrated that spending time in spaces with aquariums can lead to significant mental and physical health benefits. For instance, research published in Environment & Behavior found that viewing aquarium displays resulted in noticeable reductions in blood pressure and heart rate, indicating a calming effect on the observer. 

Further studies have linked interaction with fish in aquariums to outcomes such as reduced anxiety, increased tolerance to pain, and improvements in nutritional intake and body weight among residents of specialized dementia units. These findings suggest that aquariums can serve as therapeutic tools, providing comfort and relaxation to individuals in various settings.

The presence of an aquarium can also enhance mood and promote relaxation. A study indicated that participants experienced greater perceptions of relaxation and improved mood, along with reduced anxiety, during or after viewing live fish compared to other conditions. This suggests that aquariums can serve as a calming distraction, helping individuals shift their focus from stressors to the tranquil movements of aquatic life.

Incorporating aquariums into personal or communal spaces not only enriches the environment aesthetically but also contributes to mental health and well-being. As we continue to uncover the emotional lives of fish, it becomes evident that our relationship with these aquatic creatures is mutually beneficial. By providing them with compassionate care and respectful habitats, we, in turn, create spaces that foster our own emotional and psychological health.

Did you grow up with a fish tank or aquarium in the home? Did you go to a large aquarium as a field trip when a student in school? What was that experience like for you? I invite you to reach out to me and share your memories.

Sincerely,
KJ Landis

@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!


Bibliography
  • Cracknell, D., White, M., Pahl, S., Nichols, W., & Depledge, M. (2015). Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose–Response Effects in an Aquarium Setting. Environment & Behavior, 47(7), 798–825. https://www.sciencedaily.com/releases/2015/07/150729215632.htm
  • Edwards, T. M., & Beck, A. M. (2002). Animal-Assisted Therapy and Nutrition in Alzheimer's Disease. Western Journal of Nursing Research, 24(6), 697–712. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6663029/
  • Cracknell, D., White, M., Pahl, S., & Depledge, M. (2016). A Preliminary Investigation into the Restorative Potential of Public Aquaria Exhibits: A Study of Mood Change and Observers' Attitudes. Journal of Environmental Psychology, 45, 45–55. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6747257/
  • Braithwaite, V. A. (2010). Do Fish Feel Pain?. Oxford University Press.
  • Sneddon, L. U., Wolfenden, D. C. C., & Leach, M. C. (2016). Pain in Fish: Evidence and Implications for Understanding the Animal's Experience. Applied Animal Behaviour Science, 171, 201–208. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9100576/
These sources provide comprehensive insights into the emotional lives of fish and the therapeutic benefits of aquariums on human health.

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My Rotator Cuff Surgery Recovery, So Far...

2/3/2025

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A few weeks ago I shared with you the tips for rotator cuff surgery, and tips for recovery. It has been about 3 weeks for me, post surgery, and I have some experiential updates to share. I hope these sharings do not scare you away from getting surgery if you are living in constant and long-term pain in the shoulders. This is my personal story.

The pain levels and length of high pain expected post recovery were not shared with me before the surgery. One of the orthopedic surgeon's assistants (whom I was seeing in person for a shot in the heel for my plantar fasciitis) answered those concerns almost 2 weeks after outpatient surgery. I was told that I would be in severe to moderate pain for the first month, that there were HOLES drilled into the top of my humerus bone to connect the muscles and tendons back to the shoulder bones. Perhaps this was why I was suffering so much with the pain. When I called a couple of times to a different doctor on weekend phone duty, he had said to me that after 10 days, he didn't know why there was still level 7-8 pain all of my days and nights, despite the prescriptions given. He stated that my relief should have been great at 10 days out. The physician's assistant at my heel appointment showed me the zoomed-in photographs of those holes so I would be able to reframe my understanding of the intense procedure. Having surgery out-patient does not mean that it is a minor procedure. This was a major procedure.
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The Importance of Informed Consent

Informed consent is a cornerstone of medical ethics, ensuring patients fully understand their treatment options before making a decision. When discussing rotator cuff surgery, informed consent means more than just signing a form. It’s about having a thorough conversation with your surgeon. Patients should learn about the nature of their injury, what the surgery entails, and the potential outcomes. Equally important is understanding the risks, such as infection, stiffness, or complications from anesthesia, and the recovery process, which can take months of rehabilitation. MONTHS! 

The preoperative appointment with the surgery coordinator was to explain all of these things. I had a phone conversation a week before surgery, and the fine details and expectations were not gone over well. My husband has a theory that if the coordinator had told patients all of the minute details of post op, perhaps patients would hold off as long as possible or not get surgery after all. The one thing I have experienced in my years and surgery experiences is that surgeons love to do surgery. That is their passion. I get it. 



The physician's assistant stated that she would (once again) tell the preoperative coordinator of her duties.
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Medication Side Effects

I suffered allergic reactions to all of the opioid pain medications this time around including: rashes, itchiness, nausea, sleeplessness, fidgeting, and vomiting.  This occurred with 2 types of medications, even days after the opioids were discontinued. My appetite waned considerably. Regular anti-nausea medications made me throw up. I was extremely uncomfortable. I could not lay on my side, ice packs woud not stay on my shoulder, and I was able to tolerate only Ibuprofen. All of the opioids and Ibuprofen barely took the edge of the pain off anyway. Ice was my close confidante, and it took the other hand to hold it secure to my shoulder throughout the day. One of my friends questioned me as to if I was being psychosomatic. I responded that I had the vomit in the trash to prove my realistic discomfort. I had the photographs of the rashes as well.

Finally, I was prescribed a strong anti-nausea medication used after surgery, general anesthetics, and for those on chemotherapy. The first day of taking the pills I noticed relief after 3 doses and was able to eat a full meal of bone broth, mashed potatoes, chicken, and stewed prunes! The second day the nausea came back after 2 doses of the medicine. I added an extra dose to the day and felt slight improvement. Perhaps I need to stick to my simpler eating regimen until the nausea wears off. Please remember that it had been 5 days since I had ingested any opioid pain medications. 

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Conclusion
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I love and trust the friend who asked me the question if I was being psychosomatic. It was hard to hear, for sure (my ego), but once again, could I reframe my perspective? So when I shared my slight  improvements, she advised me to focus on that. I WAS IMPROVING, no matter how slight. I was moving the needle in the right direction. This was an impactful moment for me. Rather than resist the facts, I choose to embrace them: my shoulder muscles, tendons and ligaments are no longer torn, the bone spur is no longer there, I am able to eat without throwing up, the pain levels are easing slightly with over the counter medicine, the itching, rashes, and sleeplessness are fading away. My glass is half-full.

Blessings,
KJ Landis

@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!


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Breathwork and Pranayama for Anxiety

1/27/2025

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Breathwork: A Natural Tool for Political and Disaster Anxiety

In today’s fast-paced, politically charged world, it’s easy to feel overwhelmed by constant news updates, divisive debates, and the pressure to stay informed. Political anxiety, the stress and worry tied to current events and societal issues, has become a common experience. Similarly, disaster anxiety—stemming from natural disasters, pandemics, or global crises—can leave individuals feeling powerless and fearful. While staying informed is important, chronic anxiety can take a toll on mental and physical health. One effective, natural method to manage these feelings is breathwork—intentional breathing exercises that help calm the mind and regulate the nervous system.

How Breathwork and Pranayama Eases Stress During Uncertainty

Breathwork directly impacts the body’s stress response. When we feel anxious, whether about political turmoil or disasters, our breathing often becomes shallow and rapid, signaling the body to stay in a heightened state of alertness. This prolonged "fight-or-flight" response exacerbates anxiety, leaving us drained and tense. Intentional breathing techniques, such as diaphragmatic breathing or pranayama, help shift the body into a state of relaxation by engaging the parasympathetic nervous system. Pranayama, an ancient yogic practice, emphasizes controlled and mindful breathing to harmonize the body and mind. By slowing the breath and focusing on specific techniques, such as alternate nostril breathing (Nadi Shodhana) or victorious breath (Ujjayi), you can calm the nervous system, reduce anxiety, and create a sense of inner peace.

Simple Pranayama and Breathwork Techniques

Pranayama offers a variety of techniques suitable for managing both political and disaster anxiety. Nadi Shodhana (Alternate Nostril Breathing) involves closing one nostril, inhaling through the other, and then alternating nostrils. This method promotes balance and mental clarity. Ujjayi (Victorious Breath) requires gently constricting the throat to create a soft, oceanic sound during inhalation and exhalation, which is deeply soothing and grounding. Additionally, box breathing (inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding again) and 4-7-8 breathing (inhaling for four counts, holding for seven, exhaling for eight) are excellent modern practices that complement pranayama. These exercises can be done during high-stress moments or as part of a daily routine, offering both immediate relief and long-term resilience.

What the Research Says About Breathwork and Anxiety

Numerous clinical studies support the effectiveness of breathwork for managing anxiety. A 2017 study published in the Journal of Clinical Psychology found that participants who practiced diaphragmatic breathing for 20 minutes daily experienced significant reductions in cortisol levels, the primary stress hormone. Similarly, a 2018 study in Frontiers in Psychology demonstrated that practicing slow, controlled breathing improves heart rate variability, a marker of the body’s ability to adapt to stress, while enhancing emotional regulation. Pranayama, in particular, has been shown to have profound effects on mental health. A 2020 review in the Journal of Ayurveda and Integrative Medicine highlighted that regular pranayama practice reduces symptoms of generalized anxiety and depression, making it an accessible tool for mental wellness.

Additional Resources for Breathwork

For those interested in exploring breathwork further, there are a variety of accessible resources and programs available. Apps like Calm and Headspace offer guided breathing exercises tailored for stress and anxiety. For a deeper dive into pranayama, consider following experts like Dr. Sundar Balasubramanian, who combines traditional techniques with modern scientific insights. Online courses, such as those offered by Yoga International, provide structured programs for beginners and experienced practitioners alike. By using these tools, individuals can not only manage political and disaster anxiety but also cultivate a resilient mindset capable of navigating challenging times.

Building Resilience Through Breath Awareness

Breathwork and pranayama don’t just provide temporary relief; they build long-term resilience. By incorporating intentional breathing into your daily routine, you can cultivate a sense of balance and control, even during politically turbulent times or natural disasters. Pairing breathwork with mindfulness practices, such as meditation or journaling, can further enhance its benefits. Instead of avoiding difficult conversations or shutting out news of crises, these practices empower you to engage with the world from a place of clarity and strength. In times when political and disaster anxiety feel unavoidable, finding moments to reconnect with your breath can be a simple yet powerful act of self-care and resilience.

Do you take time to observe the breath when feeling overwhelmed, by real life or by imagined events? Do you have a feeling of discomfort, either physically or emotionally when watching the news or chatting within the community? If you haven't take the time to observe yourself, I invite you to do so now. Give yourself the permission to slow down enough to feel what you feel as you take in the environmental cues in the world. Then try some of the breathwork exercises mentioned above. Working consistently and continuously with the breath on on a regular basis will assist in so many ways, regulating the nervous system, and aiding in the healing we so need.

In Gratitude,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!

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Rotator Cuff Surgery Tips

1/20/2025

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About a year ago, I was consistently having pain in my right shoulder in the mornings upon awakening. It increased to the point where there was throbbing all the way down the arm and into the elbow, wrist, and finger joints. I called my primary physician and asked for an x-ray to see what was going on. I sleep on my sides and back, rotating all night long. I thought perhaps I was sleeping on my right side for too many hours at night. The results came back as a bone spur in the right shoulder bones. That meant my body was growing extra bone (unfortunately, in the shape of a pizza cutter) downwards, and this was cutting into muscle, tendons, ligaments, and into the nerves, causing the pain. 

During the past year I was transitioning into a new health insurance company. My new orthopedic surgeon ordered an MRI, to see what soft tissue had been damaged as well. Unfortunately, I had arthritis in the entire shoulder joint, and inflammation in the soft tissue, and damaged cartilage, which does not grow itself back. The surgeon suggested arthroscopic surgery to repair everything that could be repaired, and this would prevent more permanent cartilage destruction. In the meanwhile, I asked for a steroid shot for the pain. It brought the pain down to almost zero!

I was already on medical leave since November of 2024 for my spinal fusion. So I decided to have the shoulder surgery while still recovering from the spinal surgery. Let's fast forward to 3 days ago. I had a successful surgery on the shoulder, and the use of robotics and cameras assisting the surgeon helped the speed and efficiency of the operation.

After the surgery, my entire right arm was without feeling or mobility. They had injected a nerve block, which took away all feeling. It was fascinating to me, like I had a live body with a dead arm. I entertained myself for the first day after surgery by FaceTiming family and having them watch me lift my hand up and watching it flop down on the pillow. 12 hours later, the feeling returned to my arm, with a vengeance.

I was blindsided with pain, running all the way down to the fingertips. I was unable to sleep comfortably, if at all. My description of the pain, when someone asked me how I was feeling: "I feel like I have been hit by a Mack truck driven by a very small child." This pain level is almost as high as when I had knee replacement surgery, which was the worst pain I experienced in my life thus far, even worse than labor and delivery. The good news is that it is supposed to decline in pain rapidly, and I will be able to discard the sling in only a week. Then physical therapy ensues for 6 weeks to enhance flexibility, range of motion, and strength.

Let's take a look at shoulder pain and surgery:

Shoulder pain can significantly impact daily activities, often resulting from injuries or degenerative conditions like rotator cuff tears and bone spurs. Arthroscopic surgery, a minimally invasive procedure, offers an effective solution for addressing these issues. This technique allows surgeons to perform shoulder debridement, bone spur cleanup, and tendon repair through small incisions, leading to quicker recovery times and less post-operative discomfort compared to traditional open surgery. Whether caused by trauma, repetitive motion, or age-related wear and tear, these procedures aim to restore function, alleviate pain, and improve quality of life.

The Role of Shoulder Debridement and Bone Spur Cleanup

Shoulder debridement is a procedure that removes damaged or inflamed tissue from the shoulder joint. This step is often necessary to create a healthier environment for healing and prevent further irritation. Bone spurs, small bony growths that can develop in the joint, may also need to be addressed during surgery. These spurs can cause significant pain, restrict movement, and even damage surrounding soft tissues like the rotator cuff. Arthroscopic tools enable surgeons to precisely remove these spurs, freeing up space in the joint and allowing for smoother movement post-recovery.

Rotator Cuff Repair: Restoring Strength and Mobility

The rotator cuff is a group of tendons and muscles that stabilize the shoulder and facilitate a wide range of motion. Tears in the rotator cuff can lead to weakness, pain, and limited mobility. During arthroscopic rotator cuff surgery, surgeons repair these tears by reattaching the torn tendon to the bone using sutures, anchors, or grafts. This meticulous process is critical to restoring the shoulder's structural integrity and functionality. While the recovery process requires patience, physical therapy plays a vital role in regaining strength, flexibility, and full range of motion.

What to Expect During Recovery and Pain Management

Post-surgery recovery involves a combination of rest, physical therapy, and gradual return to activity. Pain levels after shoulder surgery can vary, but most patients experience moderate to severe pain during the first week, especially during the initial days after the procedure. This discomfort is managed with prescribed pain medications and cold therapy to reduce swelling and inflammation. As healing progresses, the intensity of pain typically decreases, with most patients reporting significant improvement within a few weeks. Physical therapy may cause temporary discomfort, but this is essential for regaining strength and flexibility. My surgeon's team told me ahead of time that the physical therapy would hurt like hell, but was a crucial part of the total healing process. By following the surgeon’s instructions and staying committed to the rehabilitation plan, patients can achieve lasting pain relief and a fully functional shoulder. 

I look forward to my healthy and active near future! Have you had chronic shoulder pain or shoulder surgery? What was your experience like? Please share. I want to hear from you!

Blessings,
​KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!


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Parsley is More than a Garnish

1/13/2025

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Parsley, often overlooked as just a garnish, is a powerhouse of nutrition and health benefits. Rich in vitamins A, C, and K, as well as essential minerals like iron and potassium, parsley is an excellent addition to any diet. A study published in the "Journal of Medicinal Food" highlights its potential antioxidant properties, which can help combat oxidative stress in the body, particularly important as oxidative stress is linked to chronic diseases such as heart disease and cancer. Additionally, a review in "Critical Reviews in Food Science and Nutrition" found that parsley also contains essential oils and unique phytonutrients like myristicin, which have been shown to exhibit anticancer effects in laboratory studies.

Moreover, parsley is associated with anti-inflammatory properties. Research published in "Phytotherapy Research" indicates that compounds found in parsley, including flavonoids and carotenoids, can help reduce inflammation markers in the body. This is crucial for individuals with inflammatory conditions such as arthritis or those looking to enhance their overall health. Additionally, parsley is known to promote healthy digestion, as its high fiber content aids in gut health and regularity. A study in the "Journal of Ethnopharmacology" suggests that parsley can also act as a diuretic, helping to eliminate excess fluids and potentially aiding in the management of blood pressure.

Lastly, parsley may offer benefits for bone health due to its high vitamin K content, which is vital for maintaining bone density. A study in the "American Journal of Clinical Nutrition" found that adequate intake of vitamin K significantly reduced the risk of fractures in older adults. Furthermore, parsley is rich in folate, which is essential for DNA synthesis and repair, making it a valuable addition for pregnant women and those looking to support their reproductive health. With its versatile use in cooking and its myriad health benefits, incorporating parsley into your meals can be a simple yet effective way to enhance your overall well-being.

Try adding some chopped parsley to any salad or soup for exceptional, bright flavor. I add parsley to my green smoothies. Have you made parsley tea? It is delicious with some lemon added. My daughter recently introduced the family to a Turkish pasta recipe that went viral on Tik Tok and Instagram. It uses copious amount of parsley on top, and it is a flavor bomb of goodness.

When I go on my juicing kicks, I juice celery, parsley, and cilantro together and add a little green apple and lemon for an amazing bright green, citrusy punch.

Let me know if and how you consume parsley.
Blessings,
KJ Landis
​
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!
​

Bae, S. J., Kim, H. J., & Kim, T. H. (2018). "Health benefits of parsley: A review." *Critical
Journal of Medicinal Food. (2013). "Antioxidant properties of parsley."
Phytotherapy Research. (2015). "Anti-inflammatory effects of parsley compounds."
American Journal of Clinical Nutrition. (2006). "Vitamin K and bone health: A review."


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Milk Thistle for the New Year and Beyond!

1/6/2025

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Are you having a dry January? What does that even mean? A DRY JANUARY means no alcohol for January. It is an attractive goal for those who have been enjoying alcohol or overindulging in alcohol, especially during the fall and winter holiday seasons. Two years ago I wanted a more extreme challenge, so I chose a dry November and December. At the stroke of midnight, I had some champagne. I was not overdoing it. Moving forward from that time I had liquor when I was not healing from surgeries. I had alcohol after a particularly challenging work day, after exercise and before dinner. In late 2024 my back pain increased to the point of needing another fusion. As I write this, I am having a shoulder girdle surgery in about a week. So, I will once again refrain from alcohol. 

Years of working in bars and restaurants included wine country day trips, corporate events including training in alcohol, and creative drink special tastings. As I learned about different anti-inflammatory foods and supplements, I tried them. Milk thistle is an herb that has been around for thousands of years. It is common lore that over time it clears the liver of damage done by alcohol. Let us look deeper into milk thistle and its benefits, and see what the studies and facts have to share.

Milk thistle, scientifically known as Silybum marianum, has gained popularity as a natural remedy for various health issues, particularly those related to liver function. It is most effective at reducing the negative effects of excessive alcohol consumption and alcoholic fatty liver disease. Silymarin can prevent the oxidization of lipids in the liver and protect against cellular necrosis (death). It will reduce the amount of fats built up in your liver, decrease the damage caused by oxidative stress, prevent insulin resistance, and keep your cells functioning properly.

By keeping your liver functioning well, it ensures your body is able to protect itself by purging any toxins or chemicals that might cause long-term harm. It’s a longevity-booster all the way! 
Research suggests that the active compound in milk thistle, silymarin, possesses potent antioxidant properties that help protect liver cells from damage caused by toxins, alcohol, and free radicals. A study published in the journal "Phytotherapy Research" found that silymarin supplementation significantly improved liver function in patients with chronic liver diseases, highlighting its potential as a supportive treatment for liver health.


At the same time, it can also prevent bone mass loss (which is very common as we age). In addition to speeding up healing, it can also strengthen your bones and maintain your bone mass loss even into your later years.According to research, the silymarin extracted from milk thistle has the potential to be a powerful anti-osteoporosis remedy. The potent flavonoids and other antioxidants in milk thistle can have a positive effect on bone formation, accelerating bone growth.

For decades, scientists have been searching for remedies and cures to treat conditions like Alzheimer’s, Parkinson’s, and other neurodegenerative conditions. Turns out milk thistle might just be an answer. Scientific data has proven that silymarin has potent anti-inflammatory properties, meaning it can reduce the inflammation in the brain that contributes to neurodegeneration. Research has also discovered that the potent antioxidant can reduce the build-up of amyloid plaques in the brain that are believed to be the cause behind Alzheimer’s and neurodegeneration. More research is needed to provide conclusive evidence, but for now, the results of the studies conducted thus far into milk thistle for brain health are highly promising.

Though there is only limited data, there is some evidence to prove the silymarin extracted from milk thistle could help to fight cancer. Specifically, the antioxidant properties could help to both combat the cancer cells and increase the effects of cancer treatments, such as chemotherapy.
Not only can it make chemotherapy more effective, but it may also modulate the negative effects and make the treatment marginally easier to endure. There may even be some early indications to suggest milk thistle has the potential to be a potent support for those undergoing cancer treatments.


Furthermore, milk thistle has been studied for its role in managing conditions like diabetes and cholesterol levels. A clinical trial conducted by the "American Journal of Medicine" indicated that silymarin could help lower insulin resistance and improve glycemic control in individuals with type 2 diabetes. Additionally, another study published in the "Journal of Clinical Lipidology" demonstrated that milk thistle could reduce LDL cholesterol levels and increase HDL cholesterol, contributing to cardiovascular health.

The anti-inflammatory properties of milk thistle also make it a valuable ally in combating inflammation-related diseases. Research published in "Molecules" has shown that silymarin can inhibit the production of inflammatory cytokines, which are linked to conditions such as arthritis and heart disease. This suggests that incorporating milk thistle into a health regimen may not only support liver function but also provide systemic benefits by reducing inflammation throughout the body.

While milk thistle is generally recognized as safe, it's essential to consult with a healthcare provider before starting any new supplement, especially for those with existing health conditions or those taking medications. As research continues to unveil the benefits of this remarkable herb, milk thistle stands out as a promising natural option for enhancing overall health and well-being.


Here is a list of studies that have explored the benefits of milk thistle (silymarin):

1. **Phytotherapy Research (2013)** - A study titled "The effects of silymarin on liver function in patients with chronic liver disease" found that silymarin supplementation significantly improved liver function markers in patients with liver disorders.

2. **American Journal of Medicine (2012)** - In "Silymarin and diabetes: A review of the literature," researchers indicated that silymarin could effectively lower insulin resistance and improve glycemic control in individuals diagnosed with type 2 diabetes.

3. **Journal of Clinical Lipidology (2015)** - The study "Effects of milk thistle on lipid profiles in patients with type 2 diabetes" reported that milk thistle supplementation helped to reduce LDL cholesterol levels and increase HDL cholesterol.

4. **Molecules (2016)** - A research article titled "Silymarin: A review of its anti-inflammatory properties" concluded that silymarin has the potential to inhibit the production of inflammatory cytokines, suggesting its role in managing inflammation-related diseases.

5. **Hepatology (2010)** - The paper “Silymarin in the treatment of liver diseases: A systematic review” provided extensive evidence supporting the use of silymarin in various liver conditions and its overall safety profile.


This herb has the potential to be an absolute game-changer for health and longevity. Have you tried the herb? How do you consume it? As always, please consult with your health practitioner before adding any herbs or supplements into your lifestyle. Some natural foods and herbs may have a contraindication with prescribed medications.

Be Well,
KJ Landis

@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!

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Dense Breasts and Mammography Challenges

12/30/2024

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Dense breasts are a condition that affects nearly 50% of women who undergo mammograms, according to the American Cancer Society. Breast density is determined by the proportion of fibrous and glandular tissue compared to fatty tissue, as observed on a mammogram. Dense breast tissue appears white on a mammogram, as do tumors, making it harder to detect abnormalities. This overlap can result in missed diagnoses, with some cancers remaining hidden during routine screenings. 

In my personal experience, the past month has been a surprise of sorts. As I was getting my spine surgery tests, I decided to go through all preventive screenings so I could rest and recover with my spinal surgery healing. I wanted to focus on how good I would feel in my legs, back, feet, and front hip flexors. I was full of positive energy. A week or so before spinal surgery I had a mammogram, 3-D style, with my new OB-GYN office. The results came back with inconclusive results. They scheduled another 3-D mammogram, a diagnostic radiology, and then an ultrasound for the dense breasts. The radiologist had seen some things that required more investigations. Then, another flurry of phone calls and emails were sent to me immediately following the ultrasound, stating we needed to book a Breast-MRI as soon as possible. I was able to make multiple calls for hours a day, arranging everything before my spinal surgery. As I write this, I am awaiting the next results. I am grateful that my persistence and immediate advocacy for myself helped expedite the process. Now I could focus on my imminent surgery.

This post is being written before surgery and is being published after spinal surgery. Updates will come soon, but I wanted to share some things that I learned about dense breasts.

Research from the Journal of the National Cancer Institute highlights that dense breast tissue is not only a diagnostic challenge but also an independent risk factor for developing breast cancer. Women with extremely dense breasts may have a risk up to four to six times higher than those with mostly fatty breasts. This underscores the need for enhanced awareness and alternative screening approaches for this population.

Next Steps: Beyond Mammograms

For women with dense breasts, relying solely on traditional 2D mammograms may not be sufficient. Advanced imaging techniques like 3D mammography (digital breast tomosynthesis) provide a more detailed, layered view of breast tissue, improving cancer detection rates by up to 40%, according to studies in Radiology. However, even 3D mammography may not catch all cancers in dense tissue, leading many healthcare providers to recommend supplementary screenings.

Options include:
  • Breast ultrasound: This non-invasive imaging method uses sound waves to detect abnormalities in dense breast tissue. Studies show that ultrasound can identify small cancers missed by mammography.
  • Breast MRI (Magnetic Resonance Imaging): Particularly for women with a high risk of breast cancer (due to genetic factors or family history), MRI provides detailed images using magnetic fields and contrast agents. Research from The Lancet found that MRI has a higher sensitivity for detecting cancers in dense breasts.
  • Contrast-Enhanced Mammography (CEM): A newer technique that combines traditional mammography with contrast dye to highlight areas of concern. It has shown promise in preliminary studies for improving cancer detection.

Understanding Your Risk and Taking Proactive Steps

If you have been informed that you have dense breasts, the first step is to have an open discussion with your healthcare provider about your individual risk factors. These may include family history, genetic predispositions (such as BRCA mutations), lifestyle factors, and personal health history. Based on your overall risk, your doctor might recommend additional screening tools or even genetic counseling to better understand your cancer risk.

In addition to imaging, adopting a proactive approach to breast health can also make a difference. Maintaining a healthy lifestyle—regular exercise, a balanced diet, and limiting alcohol—may help reduce breast cancer risk. It’s also important to conduct regular breast self-exams and report any unusual changes to your healthcare provider immediately.

The Role of Education and Advocacy

Legislative efforts have made it mandatory in many states for mammography reports to include information about breast density. Websites like DenseBreast-info.org provide patient-friendly resources, including screening options and risk assessment tools. For women with dense breasts, knowledge is power. By understanding their condition and exploring tailored screening options, they can ensure timely detection and peace of mind.

I hope this information has helped you in your wellness journey. Knowledge is power.

Blessings,
KJ Landis

@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
​Books available everywhere!
​

References and Resources:
  1. American Cancer Society: Dense breast information and screening guidelines.
  2. Journal of the National Cancer Institute: Breast density as a cancer risk factor.
  3. Radiology: Advances in 3D mammography and its benefits for dense breast tissue.
  4. The Lancet: Comparative studies on breast MRI sensitivity.
  5. DenseBreast-info.org: A comprehensive guide to breast density and additional screening methods.
  6. European Radiology: Emerging techniques like contrast-enhanced mammography for dense breasts.




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