Blog - Superior Self

How to Share Alzheimer's News

6/6/2022

Have you noticed memory problems piling up in ways that affect daily life in yourself or someone you love? Do you find yourself struggling to follow a conversation or find the right word, becoming confused in new places, or botching tasks that once came easily? More than 5 million Americans have Alzheimer’s disease, and estimates suggest it will affect 13.8 million by 2050. Already, it is the sixth leading cause of death in the United States.

It's not just your loved one's life that changes with an Alzheimer's disease diagnosis. Your own life is also dramatically altered as you assume the role of caretaker, legal guardian, friend, family, or helper in any capacity. Several important issues should be addressed as soon as possible. You must also learn how to handle the day-to-day challenges of caring for a person with Alzheimer's disease. "Handling" means your own mental health is also at stake, the gamut of emotions run wild, you may have more questions than answers.

I am keenly interested in this subject and have written about it before. Parts of this blog have been taken from a newsletter form the Harvard Medical School. At the end there is a link to look more into the disease with a small book or e-book. I am not making any income from sharing this information.

Both of my parents had senior dementia eventually leading to Alzheimer's and then ultimately, death. Most experts say that if the affected person asks you what's wrong with them, you should be honest. Knowing that the problem is a disease, not "insanity," is often a relief for the person affected. Telling someone who has not asked may be helpful, particularly if the person appears troubled about his or her condition. Generally, it's best for the physician to explain the diagnosis. New information doesn't always "stick," however, so don't be surprised if someone with Alzheimer's disease continues to ask what's wrong. In such cases, you can offer a reassuring but brief explanation.

You may also need to talk to family and friends. People with Alzheimer's disease often look quite healthy in the early stages of disease, and people outside the household may be unaware that anything is wrong. But it's important to tell other family members and friends about the diagnosis as soon as possible for two reasons. First, they need to know that any unusual behavior is caused by disease, not by "craziness" or "meanness," and that they'll need new ways of responding as the person's cognitive abilities decline. Second, you and any other caregivers need emotional support and practical help from others.

For more information on caring for a loved one with AD, read Alzheimer's Disease: A guide to diagnosis, treatment and caregiving from Harvard Medical School.

Blessings,
KJ Landis
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Incredible Quinoa

5/30/2022

My favorite experience with quinoa came 2 summers ago when I was visiting my girlfriend Suzette in New York. She was gushing over how many vegan recipes there were using quinoa and she was happy to make a batch of quinoa salad with green apples, nuts, and chick peas, eating this delightful dish all week long as a side dish or entrée. I had only made quinoa in the style of white rice, rice with lots of butter and salt, so I was open to eating this seed, and enjoying it vegan style. The nuttiness in the flavor reminds me of buckwheat groats, another earthy and nutty seed I ate (cooked) as a child. We did enjoy this salad almost every day of my vacation, and I had energy to walk around New York City and the suburbs all day with my powered up nutrition.

Quinoa is an ancient seed which sometimes mistakenly called a grain. It originates from Peru, and is said to have given the Incas their strength and stamina for many centuries. This edible seed has become increasingly popular over the past 20 years outside of Central and South America. It’s loaded with many important nutrients, including fiber, protein, folate, and magnesium.

Quinoa contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects in the body. Quinoa is high in fiber, a nutrient that’s important for health. The more fiber a food has, the slower the energy moves through the body, so you will have energy that is even and well-balanced, and feel full for a longer period of time after consumption. Adding more fiber-rich foods into your diet can help support gut health, body weight maintenance, and more. Quinoa is naturally gluten-free. Using it in place of highly processed gluten-free foods can increase the nutrient value of your diet when you’re avoiding gluten. Quinoa is also a good source of protein and can help you meet your daily protein needs.

Quinoa is very high in minerals, but it also contains some antinutrients like saponins and phytic acid. These can cause the quinoa to taste bitter. I really like bitter foods: coffee, wine, dark chocolate, eggplant, some peppers, but if you don't enjoy bitter tastes, then rinsing, soaking, and sprouting helps reduce these antinutrient compounds. When you enjoy it as part of a well-rounded diet, quinoa can help support overall health and may improve certain disease risk factors, like high blood lipid levels (high cholesterol). Quinoa is widely available, inexpensive, colorful, and you can use it in many different dishes, including sweet and savory options. Enjoy the eating healthy journey with quinoa!

Best,
KJ Landis

HEALTHY QUINOA SALAD with OPTIONS!

INGREDIENTS

1 cup Quinoa
2 cups Water
1/2 tsp Salt

FOR THE LEMON GARLIC DRESSING

1/4 cup Cilantro (coriander leaves) or Parsley, finely chopped
3 Garlic cloves, minced
2 tbsp Coconut oil or Olive oil
3 tbsp Lemon juice or Lime juice
1 tbsp Apple Cider Vinegar

FOR THE QUINOA SALAD

1/3 cup Coriander leaves (cilantro) or Parsley, chopped
1/3 cup Carrots, finely chopped
1/3 cup Red & Green bell peppers, chopped
1/3 cup Red onions, chopped
1/3 cup Cucumber, chopped
1/2 cup Roasted peanuts

COOK THE QUINOA PERFECTLY

Rinse and drain quinoa thoroughly in water twice.
In a pan, add the drained quinoa along with water, salt and bring it to boil. Cover and cook on a medium flame for 15 minutes or until water is absorbed.
Let it cool down, and you will see how fluffy and perfect these quinoa are.

TO MAKE LEMON GARLIC DRESSING

In a bowl, add parsley (or cilantro or the combination), coconut oil, lemon juice, vinegar, and mix. Set aside.

TO ASSEMBLE

In a bowl, add cooked quinoa along with carrot, bell peppers, onions, cucumber, peanuts, cilantro (or parsley) along with the dressing and mix until combined.
You can serve it immediately or keep it in the refrigerator until you are ready to serve.

Tips:

Vary all the ingredients in the dressing and salad to taste. Swap out different beans, nuts, seeds, or meats to add more healthy proteins and crunch. Swap out different veggies, feeling free to sauté onions before mixing.
You can also cook the quinoa in vegetable broth or bone broth to make it more flavorful and to add more protein.
Try adding crumbled Feta or goat cheese (or a vegan cheese) for a creamy mouth feel.

KJ Landis
-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
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Books available wherever books are sold.

What is a Silent Stroke?

5/23/2022

Is it possible to have a stroke and not know it? My mother had 3 silent strokes when she was in a nursing home in Pittsburgh, PA. We, the family, thought she was in a steady decline of dementia, because she had lost a lot of weight for no apparent reason, and, she was still eating quite well despite her 88 years at that time. Only after some brain scans did the results come back definitively. So, even living in a skilled nursing care unit, being monitored round the clock, the staff missed something. When she was put in hospice care during that time, as we thought it was close to her passing away, it was finally revealed. She ended up going off of hospice care and back into regular care for 2 more years after the strokes.

Those of us not in an environment like that can more easily have a silent stroke or a mini stroke and not know it. The symptoms aren't as radical as a full blown stroke, with garbled speech and loss of functions on one side of the body. A silent stroke is most often caused by reduced blood flow in one of the smaller arteries that feed the brain. It can occur without noticeable symptoms if it affects a part of the brain that doesn’t control major movements or vital functions. A silent stroke may also produce symptoms you mistakenly attribute to something else, such as garden-variety clumsiness or random memory lapses. Similar to reducing the chance of a major stroke, addressing cardiovascular risk factors, such as high cholesterol and high blood pressure, also lowers the risk of having silent strokes. A study of middle-aged people with no apparent illnesses or related brain conditions found that about 10% had brain damage from a silent stroke. The damage that happens is permanent, but therapy might help stimulate other parts of the brain so one regains abilities that may have weakened.

The healthy lifestyle I encourage us all to have is also a preventative measure for strokes and silent strokes. Most often, unless a brain scan imagery is done for any reason, it will go missed. As with all chronic diseases, we must be a partner with our bodies and health practitioners. It doesn't hurt to get a yearly checkup and full blood work. It is a good idea to know your family history of diseases, in order to see if there are any tendencies.

I invite you to live the five pillars of health. In my opinion, they are:

Healthy Movement
Healthy Silence
Healthy Fuel
Healthy Hydration
Healthy Relationships

Be well,
KJ Landis

SF Bay Area Hikes for the Newbie!

5/16/2022

I have enjoyed my SF Bay Area hikes for over 10 years now. I began hiking with my friend Johnnie as a way to build up an appetite for a wonderful late lunch out on our days off, which were the same days off years ago. I think these will make you really tune in to your own appreciation of nature in bloom, year round. When I hike or walk in nature, I really observe my 5 senses. Yes, you can taste the air here, as each neighborhood has its own microclimate. I hope you love these hikes as much as I do.

Sweeney Ridge: Sweeney Ridge is a fire trail just off of the 280 freeway in San Bruno. It is about an hour and a half total, up and back. There are a few stunning spots with vistas of the ocean and the Crystal Lake reservoir. It gets steep in some parts , but is fully paved, so you can stop, even sitting down on the provided benches to smell the roses, so to speak. There are other off shoot trails, but I haven't ventured off yet
Guadalupe State Canyon, Crocker Street Entrance: This trail is just at the top of Daly City, beginning with a flat wooded trail ("to Grandmother's house!" LOL). Eventually you make a choice to go up or around the ridge. There are bunnies and geckos regularly spotted here, and lots of foot traffic. If you follow the ridge trail to the very end you will walk 4.5 hours out and back and actually end up at a fence overlooking the freeway in Brisbane. You can see both bridges from the top, and my usual trail is about 1.5 hours total.
Filbert Street Steps: I adore city hikes, and the gardens lining the stairs of SF do not disappoint! I begin at the bottom of Green Street and make my way up, up, and to the top, enjoying vistas, circle around the paved streets and down the Filbert Street stairs back to the Financial District. People generally move to the left for us slow and steady beginners. I go about 2 hours around the city this way, and time flies when you are having fun.
Purissima Creek Trail: In Half Moon Bay there is a creek trail which can be entered from the top or bottom, and both are easy to moderate. There are giant banana slugs here at times, reminding me of Alice in Wonderland! The light shines through the redwood forest just like in the Hobbit movies. I swear I saw fairies the first time I hiked here. It is about a 3 hour hike all the way around, but if pressed for time, I suggest go out and back as long as your time permits. The water flowing alongside your hike is delightful to witness
Mori Point: In Pacifica, I park next to the Moose Lodge on Bradford Way and walk a flat path for about a mile to the Mori Point stairs hidden next to a huge tree that looks like a windswept bonsai tree. Once you climb these stair, which are not more than 3 minutes uphill, you will be rewarded with trail options, views, and picture perfect dotted islands to make people think you live in the Riviera or Mediterranean! The hike time all the way up and back is about an hour, but if you walk along the beach to the pier where people are fishing, 2.5 hours total
Fairy Gates Trailhead: We have redwoods in the city of San Francisco! This hidden gem connects through neighborhoods in the Mount Sutro Open Space Preserve, close to UCSF housing for staff and graduate students. Once you enter the pathways, you will descend into a lull from the noise, hustle, and bustle of the city. After about half an hour you will end up next to someone's home on public stairs going down, cross the street, and continue the magical escape! It takes about an hour and a half total if you hit all of the trails
Corona Heights Park: This city park begins like a playground, but keep following your nose, and you will end up, up, and upwards, the stairs getting narrower an narrower. The wind will pick up, and then as you are wind whipped, you will find bliss in the views! I park near the Randall Museum and make my way up from there. It is south of Buena Vista Park. It takes about an hour to complete.
Roberts Recreational Area, Oakland Hills: My friend had an engagement party in the redwood grove here, just off of the parking lot. It was like entering a movie set, because there was a pool and kids playground to the left, redwoods to the right with bathrooms and picnic tables, and at the end of the parking lot were miles and miles of trails. I actually got lost here once, so the trails are not always clearly marked. You can go as short or long as you like, but I suggest in and out, not looping off onto other trails!
Cataract Falls Trail: Worth the drive to Fairfax, this trail is part of a watershed and boasts 3 (!) waterfalls! This is full of stone steps up and down, so take lots of break and add electrolytes to your water. It took me 3 hours up and down, and I rate this as moderate to hard.

I hope you enjoy these hikes as much as I do.
Blessings,
KJ Landis

Varicose Veins 101

5/9/2022

As a teenager, I looked at my mother's varicose veins on the back of her legs and thought that must be from carrying 5 children in her belly over 19 years (bearing 5 kids over 19 years, not carrying them all inside for 19 years!). I did not think they were grotesque. I saw them as badges of honor, a warrior's medal showing on the outside. Other mommas were in the club, with a smile and a knowing wink or nod during the playground meetups with kids, as she and her friends would chat about the whole 10 months of pregnancy and how it changed their bodies. However, they looked grotesque and painful when I saw them on my non-pregnant male friend who was in his 30s. As we chatted about it, I realized that I had not looked behind my own body to check out the back of my legs in a long time because, well, they are behind me!

The more I read into the varicose veins subject, the more I realized that life is an uphill battle for the veins in your legs because they spend much of their time working against gravity, carrying blood from your feet to your heart. Over the years, the valves inside them may weaken, allowing blood to trickle back toward your feet and pool inside the veins. Over time, the superficial leg veins become twisted and engorged, bulging under the surface of the skin, a condition called varicose veins. Varicose veins are a common medical problem, affect everybody of all ages. They can be a cosmetic problem or cause physical symptoms, such as aches, pains, and a feeling of heaviness. If untreated, they may cause leg swelling, skin discoloration, or open ulcers on the ankle or calf. the ankle or on the calf.

The first hint of abnormal leg vein function often comes in the form of spider veins, red or purplish star-burst-shaped clusters of blood vessels, which are visible below the surface of the skin. Spider veins are primarily considered a cosmetic problem, but may also be an early indicator that the larger veins inside the leg aren’t working as they should. Varicose veins sometimes follow, and sometimes not. They become more common as people age, but can occur at any age if it is in the family genes. If you are suffering in any way, consult your doctor and ask for an ultrasound to determine whether the deeper veins are impacted as well.

How to Prevent Varicose Veins1. Get moving. An active lifestyle is key. We need not to just stand rather than sit, but move. Walking, running, biking, hiking, and dancing are the sorts of movements that will keep the circulation revolving around the whole body.
2. Put your feet up. Give your legs a break after moving and also after sitting or standing all day. Put your feet up and support under the knees with pillows. Ice wraps also provide anti-inflammatory relief. This helps to reverse he blood flow and help the veins do their job. It also allows the pressure in the veins to lessen.
3. Pull on compression socks, sleeves, or stockings. These garments fit snugly on your legs, squeezing them slightly to help keep blood moving. Today’s stockings and socks don’t resemble old-fashioned versions. These leg fashions are available in numerous styles, colors, and compression tightness. They are available in over-the-counter versions at a drugstore or medical-grade options through your health care practitioner.

Treatment optionsIn the past, veins were primarily treated using a surgical procedure known as ligation and stripping. Ligation is a surgical procedure to cut off blood flow to the faulty vein. Stripping, or vein removal, followed. Swollen and uncomfortable healing followed. In the past 12-15 years, the way to treat these vein issues has changed. Now there are less invasive treatments.

The procedure is far less common today. Instead, many doctors have switched to less invasive office procedures that leave little to no scarring. Doctors use laser beams or high-frequency radio waves to heat the inside of the vein, damaging it and causing it to collapse. There is little swelling and a short recovery time. The body usually absorbs the collapsed vein within a year afterwards. Other popular office procedures include using a medical-grade glue to close the vein. In another, called foam sclerotherapy, the doctor injects medication into the vein to treat it. A third in-office procedure, called mechanical-chemical ablation, uses a liquid medication along with a rotating catheter to damage the vein and make it collapse.

While spider veins are a cosmetic issue, varicose veins are a medical problem. Treatment is typically covered by insurance. If you have spider veins and/or varicose veins, reach out to your health practitioner for advice.

To Your Greater Health,
KJ Landis
Research for this subject were gathered in part from the Harvard Medical School Health Publishing Newsletter and Journal.
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High Protein Dessert Recipes!

5/2/2022

When you think of desserts, what do you think of? You probably think of something high in carbs and possibly high in fat too. Women have more of an affinity towards sweets due to the menstrual cycle making us crave certain foods at certain times of the month. Definitely, something high in protein is not on your radar.

However, if you’re trying to lose weight and/or gain muscle, protein is king. That’s because protein is very filling. Protein is one of the building blocks of life. It’s an essential macronutrient that’s important for muscle building, tissue repair, and even feeling satiated. Protein helps repair and build the muscles after a hard workout. It makes sense to consume both high-protein meals and desserts. Wouldn’t it be lovely to satisfy your sweet tooth yet get loads of protein at the same time?

Now that’s how I like to roll.

Here are a few recipes that will satisfy the sweet tooth and the protein needs!

High Protein Peanut Butter Cups
Courtesy of https://healthyfitnessmeals.com/protein-peanut-butter-cups/

Ingredients

▢1/3 Cup Smooth peanut butter
▢1 Scoop Whey Protein vanilla flavor
▢1 ½ Cups Dark chocolate chips
▢1 Tbsp Coconut oil

Instructions

Place 6 paper liners in the wells of a muffin tin and set aside.
In a small bowl, mix together the protein powder and peanut butter until smooth.
Place the chocolate chips and coconut oil in a bowl; microwave in 30-second increments until fully melted.
Place approximately 1 tablespoon of melted chocolate in the bottom of each liner. Place the muffin tin in the freezer for 10 minutes or until chocolate is set.
Place 2 teaspoons of the peanut butter mixture on top of the chocolate layer.
Add an additional tablespoon of chocolate on top of the peanut butter mixture. Chill until firm.
Store in the refrigerator until ready to serve.

High Protein Cheesecake
Courtesy of https://masonfit.com/protein-cheesecake/

Ingredients
Cheesecake Crust

1 C (112g) Almond Flour
1/4 C (48g) Granulated Sugar Substitute*, I used Lakanto Golden Brown
1/4 C (56g) Butter

Protein Cheesecake

8 oz Fat Free Cream Cheese , softened or room temp
1/2 C (112g) Sugar Free White Chocolate Chips
1 C (227g) Fat Free Greek Yogurt, vanilla
2 scoops (62g) Protein Powder, vanilla

Toppings

6 oz Raspberries
2 Tbsp (28g) Sugar Free White Chocolate Chips, melted

Instructions
Cheesecake Crust

Preheat an oven to 400F and spray the bottom of a 7" springform pan with nonstick cooking spray.
Mix the crust ingredients together in a bowl until you can form a ball of dough. Add the dough to the pan.
Use a rubber spatula or your fingers to press the crust dough to the edges of the pan. Do your best to not leave any gaps between the edge of the pan and the crust.
Bake the crust for 11-13 minutes or until the top begins to turn golden brown.

Protein Cheesecake

While the crust bakes, add the cream cheese and white chocolate chips to a large bowl and microwave for 30-60 seconds or until you can fully mix the two together.
Add the Greek yogurt and protein powder, stirring well.
Once the crust has baked, spray the edges of the springform pan with a bit more cooking spray and add the cheesecake mixture. Use a spatula to smooth the surface or gently shake the pan to create an even surface.
Reduce the oven temperature to 350F and bake for an additional 23-25 minutes or until the center is mostly set, unlike a traditional cheesecake.

Cooling and Adding Toppings

Let the cheesecake cool to room temp before running a knife around the edges (to prevent breaking apart as it cools further) and refrigerate for at least 3-4 hours.
Top the protein cheesecake with fresh raspberries and melt an additional 2 tablespoons of white chocolate chips to drizzle over the top of the cheesecake, if desired.

Strawberry Protein Fluff
Courtesy of https://healthbeet.org/best-strawberry-protein-fluff-recipe/#wprm-recipe-container-4247

Equipment

food processor

Ingredients

200 g strawberries
1/2 cup almond milk
36 g Strawberry protein powder or vanilla
1 teaspoon xantham gum

Instructions

Blend the strawberries and almond milk in a blender or food processor till slushy
Add the protein powder and xantham gum and blend again until thick and creamy.
Serve with fresh fruit on top and smile!

Here’s to your best health,
KJ Landis

High Protein Snacks to Go!

4/25/2022

How many of us have grown up with an after-school snack, a before dinner snack, and a bedtime snack? These snack times were pIanned out by loving parents following the guidance from the doctors and media ads of that time period. Unfortunately, the constant snacking really set us up for an addiction to food. I was in that category. Food equaled love in my household, and I was loved a lot. As I grew into my tween-hood and began modeling, I discovered that I could actually eat when I was hungry, rather than on anyone else’s schedule.

In the sit-down work world of a 9-5 job, we follow our colleagues down a similar path You're hungry. It is 3pm. The runner gets everyone’s order for sugar refined carb snacks and coffee drinks full of sugar. If your next move typically involves a bag of chips — or anything sugary — it's officially time to mix it up. That's because while research shows that the vast majority of adults are daily snackers, those over 50 need to do so even more wisely. “As you get older you need fewer calories, so you want to make sure you get more nutrition per bite,” says Joan Salge Blake, nutrition professor at Boston University and host of the health and wellness podcast Spot On!

But you're not only after something low in calories. And it's OK if a single apple doesn't quite do it for you. Along with vitamins and minerals, an ideal snack should provide high protein and fiber too. Ideally, we can eat something on the go that won’t break our wellness goals and won’t break the bank.

Here are five power-packed snacks that will help you satisfy cravings and give your body the fuel it needs:

Quest Bars or Chips~ These protein-filled snacks really do not taste like any other product out there. They satisfy our fiber and sugar-free needs without sacrificing flavor. Each bar or bag has at least 20 grams of protein.
Aged Cured Salami~ They are easy to pack, don’t spoil when carrying all day, and have high protein per low calorie punch!
Canned Smoked Trout~ I know some are turned off by the smell, but each can has 140 calories and 20 grams of protein.
Almonds~ These pack in fiber, protein, and healthy fats, coming in at 6 grams of protein per ounce.
Beef or Turkey Jerky~ If we choose a low sodium and low sugar brand (read the ingredient labels), jerky has about 10 grams or more per serving.

Add in a few baby carrots, and we are set to satisfy our body and brain for hours…

Blessings,
KJ Landis
SuperiorSelf on YouTube!!
@superiorself on Instagram and Twitter
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My Not So Secret Love Affair with House Plants

4/18/2022

I love nature and the countryside, but at the end of the day of outdoor adventure I want a hotel, a hot bath, and a restaurant. I have lived in big cities my whole life. Working as a model and actor when I was younger, I traveled the world for years did not have the home stability for owning plants or pets. Being such a city girl who loves the outdoorsy things for hiking and plant appreciation (obsession), when my husband and I finally settled in San Francisco (1997), I was blessed with both city and year round blooms. San Francisco is usually about 65 degrees Fahrenheit year round. The Bay area climate is similar to the Mediterranean climate, plus add fog. Both my needs for nature and active city energy were met.

Fast forward to 2012. After I lost 50 pounds, my friend Johnnie and I would have Paleo style lunch dates on Mondays, which was my day off. After 6 months or so of these, he said that if we were to continue eating lunch out regularly (sometimes...usually... adding a martini or Manhattan in there), it would be better to hike somewhere in San Francisco for a few hours first. Then we shifted to hiking weekly before our evening shifts at our respective restaurant/bar jobs, so we cut out the drinking after the hikes. I maintained my fat loss with the hiking and Johnnie lost fat as well.

Our hikes were located either in the city or in the countryside, sometimes crossing the Bay Bridge or Golden Gate Bridge. Being in nature fueled my fire, my prana, my life energy source. I loved taking photos of the plants on our walks (and still do). I was developing a relationship of sorts with the plants. They were giving me something indescribable and I was loving on them. When my friend Kara bought me my first fish tank in December of 1997, I ventured into the aquarium plant realm. Little by little, I gained confidence in myself to take care of things other than myself. I went to a garden store and bought an African Violet. My husband brought in an indoor tree and an orchid. We tended to these plants and it felt great. I upgraded from my 5 gallon aquarium to an 18 gallon aquarium. I took care of the 2 plants until they died their natural death. I had to remind myself that plants have a lifespan too. I mourned over the orchid.

I began to do research on house plants, and learned that most house plants live 2-5 years. They die because of external factors, overwatering, underwatering, not enough nutrients in the soil used, too much sunlight, not enough sunlight, improper drainage at the bottom of a pot, etcetera. With proper care, houseplants can live a very long time, and science is seeing an indefinite lifespan is actually possible. With proper prevention against plant stressors, they can outlive us! We need to learn when to trim back or propagate back our house plants so they may use their energy for growth and procreation as well.

During the pandemic, lots of folks were beginning to be more enthusiastic about their garden plants and indoor house plants. The world sheltered in place. We needed to connect with the outdoors. If that was not possible due to the many Covid 19 factors, we turned to bringing the outdoors inside. Sales of house plants went up. There is a wonderful feeling when we are able to see something flourish right in front of us, and we were a part of that bourgeon. Jeremy (Johnnie's partner) created a rooftop succulent garden at their apartment building. After our city hikes, we would stretch and hang out there amidst the enchanted garden. Their indoor plant life began to blossom as well. More and more personal satisfaction came as more and more plants entered their scene. Inspired by my friends, I decided to buy a few succulents and see what would happen in my home. My husband bought one as well. We received a cuttings with roots from Jeremy and Johnnie's plants. We got into it with gusto, just like everybody else in our circle of friends, and it felt good.

Houseplants are good for our mental health. They release oxygen into the air we breathe and absorb carbon dioxide. This cleans the air and eliminates toxins in the air. Houseplants can remove up to 87 percent of air toxin in 24 hours. Just by having them around, indoor plants improve our focus and concentration, reduce stress levels, and boost up our mood. Plus, they are a beautiful addition to any home decor. This is even before we doubly enhance our well-being by grooming them. Greenery brings the nature and aesthetic goods to us in a very personal way. They can provide a refuge from the outside chaotic world.

As a beginner, I bought cacti, succulents, spider plants, Pothos, African violets, and ivy. My husband brought in orchids. If a deeper connection with plants are in your future, I suggest you do your own research. Ask questions from the plant store employees. In my experience, I have found that most of them are quite knowledgeable. The library is another fantastic resource. Be bold! You won't be disappointed.

Blessings,
KJ Landis

Healthy Red Meat Options

4/11/2022

Those of us who enjoy red meat often have to buy what type we can afford. The 100% grass fed and 100% grass finished beef is healthier for us overall, but it costs at least 40% more than the factory farmed meats. Why? The cows are usually raised on more land, called pasture raised, rather than in a 6x10 feet living situation, or herds huddled close together in a small outdoor area. Grass fed and grass finished cows are not fed grains, hormones, antibiotics or GMO grown grasses.

Bison is leaner than beef and may be a healthier choice if you’re looking to reduce your calorie or overall fat intake. It has nearly 25% fewer calories than beef and is lower in total fat as well as saturated fat. There is the same problem with bison as with beef, though. It is 80% of the time grain finished. It is extremely hard to find 100% grass fed and 100% grass finished bison. As always, read the labels carefully and ask the butcher. The meat is more delicate and soft than beef, even the leanest cuts won’t get too tough to eat. This is due to the high moisture content in the meat.

Venison is another red meat that is getting easier to find at the grocery stores. It is a super low fat red meat that can easily get too tough too fast. Keep the meat cooked medium rare or less to enjoy it without getting tough. If it is ground up and added to chili or a sauce, it will stay softer. The meat is one of the most heart healthy around. Venison tastes a little gamey, like more iron or earthy flavor than beef. Unfortunately, not all venison are grass fed and finished. Make certain to communicate with your seller to find out exactly what you are buying.

Lamb are always 100% grass fed and grass finished. Why? They refuse to eat grains. So whether you purchase the meat at a big box store or a smaller specialty meat store, you will enjoy 100% grass fed and 100% grass finished lamb, and non-GMO too. It is a sweet meat, and may take some getting used to on the palate. (I love it). Lamb is higher in fat than beef.

Red meat and its effects on health have been at the center of attention for many researchers for several decades. However, while some things are certain, science is still inconclusive about other areas. The most important thing to remember in any healthy eating lifestyle is that variety is key. Eat the rainbow, mix up your protein choices, and try new things. You may find a new favorite dish. Recipes shared below for your ease of meal ideas.

Be well,
KJ Landis

One Pot Meal Bison Recipe, courtesy of stetted.com:
Ingredients

1 pound ground bison
1/2 cup diced onion
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon ground pepper
1/2 to 1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
2 tablespoons tomato paste
2-3 cups chicken stock
1 cup gluten free grain of choice
4 cups packed torn greens
Balsamic vinegar, optional

Instructions

In a large pan, cook bison, onion, and garlic until bison is browned. Be sure to break up the pieces as you cook. Stir in salt, pepper, cumin to taste, and tomato paste.
Stir in gluten free grain of choice, then add 2 cups chicken stock. Bring to a light boil, then cover and reduce heat. Let simmer for about 20 minutes, stirring occasionally and adding more stock as needed to prevent sticking and allow grains to cook.
Add the greens on top and cover again. Let cook for about 5 minutes. Stir greens through the dish and serve, with balsamic vinegar drizzled over the top, if desired.

Serves 4

Venison Stew recipe courtesy of missallieskitchen.com:
Ingredients

1 lb. venison, diced with all sinew removed – I used leg meat*
1 Tbsp. olive oil
2 and 1/2 cups diced potatoes, I left the skin on (about 3 medium potatoes)
2 cups diced carrots
1 cup diced celery
1 large onion, diced
2 garlic cloves, minced
2 tsp. herbs de Provence*
1 tsp. salt
3/4 tsp. black pepper
1 15 0z. can diced tomatoes
4 cups unsalted beef stock
3–4 dashes gluten free Worcestershire sauce

Instructions

Dice the venison into bite-sized chunks, being sure to remove any of the silvery sinew tissue. Leaving this on makes the meat tough.
Add the olive oil to a large pot or Dutch oven and heat over medium-high heat.
When the oil is hot, allow the venison to saute for 5-7 minutes or until the edges start to brown. Remove the venison from the pot and set aside.
Turn the heat down to medium and add the potatoes, carrots, celery and onion. Allow the vegetables to saute for about 8-10 minutes, or until they begin to soften.
Then, add the garlic, herbs de Provence, salt and pepper and cook for an additional minute before adding the tomatoes, broth and Worcestershire sauce. Then, add the venison back to the pot. Stir well and bring the stew to a boil.
Once a boil is reached, turn the heat to low, cover the pot with a lid, and allow the stew to simmer for 1-2 hours until the venison is tender.
Serve hot (it is amazing with crusty gluten free corn bread).

Serves 4

Lamb Shank recipe courtesy of epicurious.com:
Ingredients

6 lamb shanks (about 5 pounds total)
2 tablespoons olive oil
2 medium onions, chopped
3 large carrots, peeled, cut into 1/4-inch-thick rounds
10 garlic cloves, minced
1 750-ml bottle dry red wine
1 28-ounce can diced tomatoes with juices
1 14 1/2-ounce can low-salt chicken broth
1 14 1/2-ounce can beef broth
5 teaspoons chopped fresh rosemary
2 teaspoons chopped fresh thyme
2 teaspoons grated lemon peel

Instructions

Sprinkle shanks with salt and pepper. Heat oil in heavy large pot over medium-high heat. Working in batches, add shanks to pot and cook until brown on all sides, about 8 minutes. Transfer shanks to bowl.
Add onions, carrots and garlic to pot and sauté until golden, about 10 minutes. Stir in all remaining ingredients. Return shanks to pot, pressing down to submerge. Bring liquids to boil. Reduce heat to medium-low. Cover; simmer until meat is tender, about 2 hours.
Uncover pot; simmer until meat is very tender, about 30 minutes longer. (Can be made 1 day ahead. Chill until cold; cover and keep chilled. Rewarm over medium heat before continuing.) Transfer shanks to platter; tent with foil. Boil juices in pot until thickened, about 15 minutes. Season with salt and pepper. Spoon over shanks.
Serve with rice and green beans.

Serves 6

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.

Sciatica 101

4/4/2022

There are no words to describe sciatica pain. In a nutshell, sciatica pain hurts like hell! It can make you stop in your tracks, hold your breath, lose your mind for a moment, and even get angry at the world. Why me? When the pain strikes, you want relief as soon as possible. Proven home remedies and self-care options are available.

What is sciatica? Sciatica is a nerve in the back, beginning with the roots close to the spine. If the roots of the nerve become pinched by pressure of an out of place disc bulging a little bit out from the spine, we may experience lower back pain. The pain travels through the hips and buttocks and down into the legs. Usually we experience this one one side of the body. Sciatica pain usually lasts a few weeks. Then it subsides. It may flare up again over time. We can be a partner in our pain relief and then improve our overall back health with a few simple home remedies. Home treatment may be all you need to treat sciatica. As always, please consult your health practitioner before embarking on any treatment plan.

Ice, ice, ice. Ice is our friend in any inflammation and pain situation. Wearing a light cotton shirt, place ice packs or ice in a large ziplock baggie, and place on the lower back for 15-20 minutes a few times a day.
Ibuprofin, Aspirin, or Acetaminophen will help ease the pain and inflammation during acute pain flare ups. Make certain to ask your health practitioner which one is right for you. There are even Ibuprofin creams to rub on that do not enter the digestive system if you are sensitive to Ibuprofen.
For prevention of future flare ups, movement is key. An easy and effective move is to lie on the floor with the feet flat and knees bent. Open up the feet so they are wider than the hips. Gently swing the knees all the way down to one side and keep the shoulders and torso parallel, flat to the floor. This gentle spinal twist uses the gravity from Mother Earth to make more space in the spinal area, releasing the pinch on the nerve. Hold this on each side up to one minute and then gently bring back to the center, and swing over to the opposite side. Do this 3x a day.
Another helpful movement for sciatica health is to engage in a yoga pose called supported bridge posture. Lying down on the floor, knees bent and feet flat to the floor, raise the hips up as high as you can. Place a few pillows under the glutes and squeeze the glutes as tight as you can for 10 seconds. If you cannot keep the hips up high, rest them on the pillows (or a few rolled bath towels). Squeezing the buttocks tight is the key. So 4 sets of 10 seconds a few times a day.
Opening up the whole hip area creates more space. Try this: Lying on the back with knees bent and feet flat on the floor, fold one leg up over the knee creating a figure 4. Holding the other thigh with both hands and pull the 4 shape in towards the chest. The opposite hip socket will wake up! Breathe slowly in and out of the nose only, holding for 30-60 seconds. Then engage the other side in the same manner. Do this 3x a day.
Walking is great for sciatica pain. Lengthen your stride so you feel a stretch in the front hip flexors, where the legs meet the torso.
Some folks may need a steroid treatment or a shot in the back to relieve the pain. The key is to keep on moving, as not moving will make symptoms worse.

About 90% of people with sciatica will get better without surgery. You can start treating your sciatica at home. Home treatment may be all you need, especially if injury or pregnancy triggered your sciatica.

I hope this helps you in your wellness journey!
In Health,
KJ Landis

Finding a Workout in the Workday

3/28/2022

Exercise can be a challenge for many, especially if one has demanding job hours or work multiple jobs. More and more people are working for multiple employers or hustling on their entrepreneur skills. Working long hours can make it difficult to get up extra early to workout. Staying up later to workout doesn’t help when you’re already competing for enough sleep at night. What are we to do?

We have to be creative with fitness and mindful with moments of opportunity. When you aren’t scheduled with a trainer or class, carve out a few minutes here and there in the day. It is the new alternative to a bathroom break! It can help you incorporate fitness into your busy life.

Here are some tips to add wellness into your day :

Take the stairs whenever possible. Stair climbing helps strengthen the legs, hamstrings, and glutes in addition to getting your heartrate up for cardiovascular fitness. If you normally take the elevator at work, take the stairs. Use the fitness tracker on your phone or watch to count elevation and steps because vertical steps count too! Climbing stairs actually burns more calories than walking or running because we engage more muscles in climbing. Using more muscles and having the resistance of the climb adds metabolic growth. Also, muscles use more calories than fat to maintain strength and size.
Park further away from the store or work when in parking lots. This helps to get in extra steps. No more fighting for the front row parking spot at stores or at work! The average person needs about the 2,000 steps to equal one mile of walking. Parking further away from the destination gives you the opportunity to get additional steps in without any extra effort.
Keep ankle or wrist weights at work. Do you have a desk job that requires you to sit or stand most of the day? Keeping wrap-on style weights close by allows one to do leg extensions and also walk around as if you are a few pounds heavier, therefore the body burns more calories per step during your workday. You can even do weighted leg extensions from under the desk while working. It’s discreet, and easy to do without having to leave your desk. Seated leg extensions can be done by attaching the ankle weights to the legs, and lift up one leg at a time while keeping your knee parallel to your other knee. Be mindful not to hyperextend the leg. Leg extensions help build the muscle around the knee joint that help protect the joint from injury.
Wall sits in your office are powerful. If you have a wall, you can do wall sits! Wall sits help work the lower body with emphasis on your quads and glutes. Tuck those abs in! Wall sits can also improve functional fitness and improve stability. Start at 3 sets of 10 seconds each, and work your way up to holding for longer periods of time. If you are new to these, gradually work your way up adding ten seconds each week. It doesn’t take a long time but provides big benefits.
Standing desks are on the trend, and for good reasons. They allow us to hold our posture better, we can move around more in our space, and we may avoid shortening the front hip flexors. This is so important in preventing lower back pain.
Treadmill desks are more expensive, but also a great option for those who can read, type, talk, and take meetings while walking.
Breathe! Inhale for 6 seconds through the nose and exhale for 12 seconds with a forceful SSSHHHHHHH. This breathing style alone can enhance the core strength. I do my SH breathing at red lights, during tv commercials, and when cooking.

Remember, fitness is like brushing your teeth or using the restroom. We’ve got to fit it in, somehow, someway. Motion is the lotion. You can do this!
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.

Kegels are for Men and Women!

3/21/2022

Kegel Exercises

What the heck are Kegels? Who can do them and for what purpose? Hopefully these notes will clear all of that up.

Kegel exercises are actually a workout for the pelvic floor, which includes, the vagina, bladder, uterus, and anus. Men and women can do kegels. Dr. Arnold Kegel developed these pelvic floor exercises in the 1940s and published his findings publicly in 1948. And the rest is history and herstory!

Kegels help with us being strong in our bladder as we age, helps us recover after childbirth, and is great for the overall reproductive health. If you don’t know what a Kegel is, imagine you are on a roadtrip with the family. You have to go to the bathroom and the next gas station is 20 miles away. The act of pulling up and in works the muscles we are talking about. “Holding it in” is as simple as it gets.

Another way to understand this feeling a little better is to begin by stopping the urine stream multiple times when you are using the restroom. The same goes for the anus while making a bowel movement. Hold it, and then continue with the movement. Repeat a few times a day.

Over time, we can hold it in deeper and longer, further building the muscles of the pelvic floor. There are even small weighted balls for women to place inside the vagina to literally do weightlifting as we get stronger with the Kegels. Men benefit from these exercises as well as women. Incontinence is common amongst the male and female senior population. If we can be a partner in our healthcare, we have a responsibility to do so.

In Health,
KJ Landis
SuperiorSelf channel on YouTube

Meditation Aids Disease Prevention and Healing

3/14/2022

Meditation is not new. In fact, it is as old as humans ourselves. Even animals meditate, being still and focused on one thing, perhaps gazing, perhaps focusing on a sound, or even their own breath. New research is finding meditation useful for a variety of health problems — including easing chronic pain, reducing gastrointestinal symptoms, lowering stress symptoms, and lowering blood pressure. These, in turn, are part of a multifaceted way to protect the heart.

With regular practice, meditation can also help you gain a deeper awareness of your inner self. What is that? It is our spiritual sense, our soul sense, our emotions and our intellect. There is even some evidence that meditation changes your brain — enlarging areas of brain tissue that help us think and learn... while decreasing areas that cause us stress and anxiety.

Have you meditated today? It’s super simple. With the right guidance, one can begin a few minutes at a time. This shouldn’t be another thing to add to the never ending to-do list. It is a choice, and a good one at that.

Sit down comfortably: breathe in, breathe out. One need not even close his or her eyes if that is triggering in any way. A soft and consistent gaze is perfectly fine. I meditate 2 minutes before any client I train, in my car, before exiting the vehicle. It sets me up to help them in a more selfless way, rather than getting my ego involved.

There are so many free apps and websites with wonderful meditation options. I like to slowly see numbers float in front of my eyelids, 1-10 and reverse back to 1.

Try it and see how your life may benefit and also those whose lives you touch!
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.

Hello, Menopause!

3/7/2022

As many of you know, I have very little filter. My life is an open book, and my kids and husband often roll their eyes as I share too much information. If this helps anyone or make you feel connected, it is important for me to share. You are certainly not alone.

Menopause occurs in a woman's life when the hormones and eggs in the reproductive system change and close out the ability to have children. Women have a limited number of eggs in their lifetimes, whereas men can keep reproducing sperm their whole lives. The menstrual periods get further and further apart and then they stop completely. Twelve months after one's last period is when one is considered to be fully in menopause.

During menopause, some symptoms occur which are related to the hormonal changes. These are not set in stone, meaning you may not suffer from one or any of these. Everyone is an individual and moves through the life changes a bit differently.

Common experiences include:

hot flashes during the day, meaning a flash of bodily heat and loads of perspiration released simultaneously (sometimes followed by a feeling of one is freezing)
hot flashes at night, and then the cold flashes which follow, as the body uses sweat to cool us off
body core temperature is lower than normal all of the time
cold hands, head, and feet
mood swings
fatigue
sleep problems
irritability
vaginal dryness
low sex drive
osteoporosis
loss of hair
brittle hair
weight gain
weight loss
appetite changes
anxiety/depression
bladder control issues

So, what are we to do? Here is my story. My doctor kept me on contraceptive pills until age 55 and then when the hot flashes began (age 53), she added an antidepressant which was not prescribed because I was depressed. The off label use for the antidepressant is that it commonly helps with the sweats. These methods worked for a few years. Then about a year ago, the sweats were like the Pacific Ocean, all day and night the waves kept coming. Time for something new. I am off of the medications because they no longer work. I went off of the antidepressants a few weeks ago.

It caused me to have a tightness in my whole back and neck. My body was trembling a lot for a week and my heart rate increased. I felt like I heard buzzing in my head with tones. I was high, like I was on medication after my knee replacement surgery, but I wasn't on pain medicine anymore. I had trouble focusing on one subject and could not calm down unless I was in my bed and holding a hot water bottle.

After I did some research, and asked my kind female friends to share their experiences, I changed tracks. I am on some herbal supplements which I read about in Prescriptions for Nutritional Healing. I take plant estrogens in the form of isoflavones, which mimic human estrogen in the body. I take black cohosh, dong quai, chaste berry, and red clover. These are prepared in pill, capsule, or tea form, with specific ratios. I asked a naturopath advisor for the brands that will help with my symptoms. As always, please consult your health practitioner.

May you grow in wisdom as you age. Then share the wisdom with the world. We need you!
Blessings,
KJ Landis

Aging Skin?

2/28/2022

It is not the end of the world...really. We all age, and aging skin is part of the equation. A gracefully aging face is a beautiful thing, but there are changes that occur with age that perhaps we would like to slow down or delay. Age affects every nook and cranny of the body. Along with the wisdom, experience, and accomplishments that come with getting older, there are changes in our outward appearance. Changes in our faces are most at the forefront. Why? Our faces are exposed the most of any body part.

Facial changes take place as the years add up. Our foreheads expand as hairlines retreat, the nose and ears continue to grow or droop as the elasticity in the skin wanes, and the sun exposure takes a toll on the appearance of fine lines and wrinkles, color, and spots. The wrinkles we usually see first are the result of expressions used repetitively over the years. Under the skin on the face, the fat redistributes or lessens with time. When we're young, fat in the face is evenly distributed, with some pockets here and there that plump up the forehead, temples, cheeks, and areas around the eyes and mouth. With age, that fat loses volume, it may clump up, shift downwards or both. Mother Nature uses gravity as an ager as well. Some parts of the face gain fat as we age, particularly the lower half, so we tend to get baggy around the chin and jowly in the neck.

So, how can we keep our face looking more supple, youthful, and vibrant? Protecting your face from the sun is the single best way of keeping it youthful. Much of the damage comes from the UVA part of the light spectrum, so we need to put on sunscreen that protects against UVA and UVB light. A suntan and a sunburn are both types of sun damage. Wearing a wide-brimmed hat is also a good idea. I enjoy a children's tear-free, sting -free sunscreen with at least a 50 SPF (sun protection factor). I reapply often, especially when exercising and sweating. Even driving in the car, ona cloudy day, we get sun exposure, and we can get sun damage. Slather up, family!

I also use creams, lotions, and coconut oil as my go-tos in skin care. Vitamin C cream, Vitamin E capsules, punctured, and at night, a Retinol cream before bed. Ask your skin health provider for their recommendations. All day long, in between sunscreen, I apply coconut oil. It really seals in the moisture I already have, and adds a sealant to the other moisturizing creams used.

Water, water, water. Do not underestimate the power of hydration. Water moisturizes the skin from the inside out. I get a gallon of water in to my body a day, and I add electrolyte powders. Try this for a month and see what happens in your life! Let me know how your journey goes.
Blessings,
KJ Landis
SuperiorSelf on YouTube
@superiorself on Instagram and Twitter
Superior Self with KJ Landis on Facebook
KJ Landis on LinkedIn

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Inflammation and Sleep

2/14/2022

Systemic inflammation is when the whole body is on alert, inflamed in every muscle, bone, soft tissues, ligaments, and organs. It is a natural reaction to a trauma, injury, stress disorders, accidents, and poor nutritional absorption from the foods we eat. Inflammation is the body’s natural response to disease and injury. If you come down with a flu, cold, or infection after a cut or wound, and even after surgery, the body sends messages to the white blood cells. The white blood cells release molecules to attack invaders and protect the body’s tissues. This natural immune response is helpful when temporary. We can see redness and swelling at times on the surface of the body. If the inflammation is long term, we may not see it evident on the surface of the body. Long term inflammation keeps us in fight, flight, or freeze mode of the sympathetic nervous system, and this messes with our hormones and body systems all around. Chronic, long term inflammation may add to factors of other disease including heart disease, dementia, and diabetes.

Sleep is so important to the body allowing the inflammation to reduce. In many cases, the sleep deprivation many of us have in modern times is all too real. Stress, worry, anxiety, lack of exercise, obesity, and other factors cause us to sleep less. The cats playing in the bedroom in the middle of the night, the texts coming through on the phone, the baby waking up every 2 hours for feedings, the work from other time zones, etc., can contribute to less deep restful sleep. When we sleep well, the blood pressure drops at night, allowing the body to reduce inflammation. The whole body relaxes, inside and outside, from bones to the skin, from the head to the toes.

What can we do to help our sleep and inflammation issues? We can take all electronics out of the bedroom at bedtime. I have an old fashioned alarm clock to wake me up. Then I am less likely to look at a text or email message, and please take the tv out of the bedroom. It is a place for rest, reading, and human connection. The energy from the electrical devices can affect our deep sleep. Breathing slowly before bed helps as well. I inhale and exhale only through the nose, inhaling for 3 counts in my head and exhaling for 6 counts, allowing my control of the exhale in the speed and volume of air to help me feel in control of other areas of my life. Then after a few rounds of this, I increase the inhale to 4 and the exhale to 8. Candles, essential oils, and writing a few sentences down on paper about your day will help you to release and let go.

Sleep well, family.
Blessings,
KJ Landis
SuperiorSelf channel on YouTube

Exercising with Pain

2/7/2022

Everybody gets an OWIE at sometime in their lives. Sometimes we have chronic pain, which is with you all of the time, and sometimes the pain is sharp, acute, and this type goes way after the incident. Some examples of chronic pain are a lower back ache that stays with you for years due to the work you do, like a warehouse worker who lifts boxes all day long, or a server in a restaurant who carries the trays of food and beverages for years, creating neck, shoulder, and wrist aches. Some examples of acute pain are an injury to the ankle after playing soccer on a field that was uneven, or, an unfortunate car accident that breaks a leg. It will heal after some time and hopefully the pain will fade away.

Staying limber by being physically active is actually the best thing you can do to keep the body lubricated from the inside. The movements we choose by having a fitness mindset allow us to have a positive attitude toward the pain, whether acute or chronic. I have found that getting an exercise buddy to help one keep accountable for active events in your life is extremely helpful. When you ache, rest the parts of the body that need rest and recovery, and do other types of exercises that bring less impact to the body. Try floor exercises like abs, arms, stretching gently, or a gentle yoga class. Self massage and physical therapy can help as well. Some physical therapy is a full workout in itself! I also think a hot bath with epsom salts is a wonderful way to get magnesium into the body to help the muscles heal and the whole body to relax. Stress keeps us from healing fully and it may take longer to heal. Soaking in a hot tub with your favorite candles, essential oils, and music will calm the central nervous system down as well. Never underestimate the power of sleep. When we sleep the biochemical processes of healing occur.

Remember, motion is the lotion in our lives. As Dorrie say in Finding Nemo, "Just keep swimming. Just keep swimming."

Blessings,
KJ Landis
SuperiorSelf on Youtube

Fantastic Fungi

1/25/2022

Mushrooms are a part of the world of fungi. There are millions of types of mushrooms in the world. When I watched the film a couple of years ago titled Fantastic Fungi, my mind was blown. This is the most moving film I have ever seen, and it is non-fiction. The cinematography alone was breathtaking.The science and storytelling of our earth is related to the trillions of connective fungi under the soil called mycelium. Mycelium is the vegetative branches under the earth that look like branches or threads.

Everything in the earth decomposes at one time or another. Through the decomposition the carbon goes into the earth and fungi arises, eating the decomposing organic matter. Under the earth's surface, the mycelium are communicating to one another, and to plants. The mycelium feed the plants and the plants feed the mushrooms. The mushrooms around the globe are a wonderful helper to all. There is a theory that mushrooms came from a meter or another planet many moons ago. It is not quite plant and not quite animal. It is the newest superfood to gain attention in the health world.

It is important to know which fungi are healthy for us and which aren't. Mold and mildew (types of fungi) in the home can cause allergies or illness. Some mushrooms are medicinal. Many are delicious to eat, raw or cooked. For medicinal mushrooms, try asking a holistic health practitioner for assistance. Peruse the health food stores and look at the benefits. For edible mushrooms, look no further than the grocery store. Many stores and farmers' markets are carrying different tasty varieties.

Mushrooms we eat are full of fiber, B vitamins, vitamin d and minerals to boost the immune system. They are low in calories and can add a tasty addition to any meal. They hold antioxidants, can lower blood pressure over time, and can reduce inflammation n the body. Some mushrooms are used in patients with cancer and PTSD therapies. The psychedelic mushrooms are now being used in healing from many ailments all over the world. They have been seen to increase memory and even create new neurons in the brain. New research is being done, as mushrooms have been "let out of jail."

I encourage you all to see the film and eat more mushrooms!

Blessings,
KJ Landis

Avocados

1/24/2022

In the past 30 years, avocados transformed from a specialty delicacy item that seemed exotic to an everyday indulgence. What happened? Are they good for us or not?

First off, let us learn that avocados are a fruit. They are a very low sugar fruit, which is why some people think they are a vegetable. The aren't sweet. They satisfy the creamy mouth feel that we all crave since birth. They are pretty and also liven up the textures of salads, main dishes and appetizers! I even use avocados to make a chocolate mousse instead of heavy cream. Avocados used to be expensive and hard to come by, but now Mexico and California produce most of the avocados in the world at an inexpensive price point.

Avocados have a good fat. Like olive oil, they are a monounsaturated fat. They make us feel full longer and we can absorb the nutrients from the veggies we eat alongside the avocado with better bio-availability. There is a lot of fiber in avocados as well.The fiber in avocados cannot be digested by the intestines, but the probiotics living in the intestines eat off of the fiber. So prebiotics in the avocado fiber are the food for the probiotic bacteria in the gut.The probitics in the gut are good bacteria coming from the many fermented foods we eat. The more diversity n the fermented foods, the more types of probiotics live in the "garden of eden." I look at it like the "garden of eatin'" feeds the "garden of eden" in the body.

The fiber from avocados adds to the healthy elimination system as well. It helps to bulk up stool and have a faster elimination, getting rid of the toxins and waste in the body. Avocados are high in vitamin K, folate, potassium, and B vitamins. These are essential for our overall health. Just one avocado a day contains 40% of our daily fiber need.

So to answer the above question...yes, avocados are very good for us. Look for them at all grocery stores. Whether big or tiny, this incredible fruit makes a great addition to any meal!

Be Well,
KJ Landis

Happy New Year!

1/17/2022

Today I want to wish each reader a blessed and abundant new year. It seems as though the world has been topsy turvy during the past 2 years. Many of us have lost loved ones due to the Covid 19 or other illnesses. Many of us have begun to work at home, or even worse, have been laid off due to closures of millions of businesses. So, why am I so jolly?

I believe that there are 2 sides of the street. If the side you are on is sad, cross the street. Find a way to make a shift, a change. When I hang around negative people, I bring that energy home and it is hard to shake it off. My husband catches a whiff of it and tells me to shake it off. "Don't bring that home." he says. "Our home is our sanctuary, and I want to keep it that way."

Just that moment of a reminder is a wake up call. I am realizing that this year, 2022, is a chance to shake it off. Despite the murkiness of the past 2 years, we have opportunities. We can create opportunities. Sometimes we just have to ask for help. Perhaps we can look on LinkedIn or Indeed for new careers or jobs to fill in while the regular job is on hold. Maybe we can learn new skills or perhaps go to school. We can volunteer for something we have been wanting to do for years, but just never had the time. Take the opportunities that are just in front of you, but invisible, like ghosts. You have the chance to breathe life into the ghosts.

Happy New Year. Stay healthy. Smile at someone from under the mask.

Blessings,
KJ Landis