A Prescription For A Healthy Mind

  1. Daily vigorous exercise.  Make yourself sweat!
  2. Get outdoors and feel the sun on your skin.
  3. Eat a variety of fruits and vegetables.
  4. Eat Omega-3 fats from fatty fish such as Wild Alaskan Sockeye Salmon.
  5. Cut out sugar and simple carbohydrates.
  6. Take a new class (sewing, dancing or cooking).
  7. Be social. Go out and laugh and talk.
  8. Call a friend.
  9. Do something kind for someone else.
  10. Play with your children.  Hug your children.  Laugh with your children.
  11. Start a gratitude journal to help reframe your thoughts.
  12. Go to bed and wake up the same time everyday to normalize your circadian rhythm.
  13. Reduce or eliminate alcohol.
  14. Read a book.
  15. Begin a daily meditation practice.  Start with just 5 minutes and build your way up.
  16. Drink more water.  Dehydration in its mildest form can cause pain, lethargy and even anxiety.
  17. Take a break from social media.
  18. Say NO to activities that add stress to your family life.
  19. Value your family by valuing yourself first.  If you are depleted – no one benefits.
  20. Smile and choose happiness.  Or start with choosing moments of happiness.
  21. Understand that every thought and every feeling is temporary.  Acknowledge, learn and move on.
  22. Learn to apologize and learn to forgive.
  23. Learn a new skill.
  24. Cook a meal with your children.
  25. Attempt to be present in every moment.

I’m Not Waiting Anymore

I am not waiting anymore.  I am not waiting for another study to tell me how to behave.  I am not waiting for pharmaceutical companies to finally act in an ethical manner.  I am not waiting for major food corporations to take responsibility for their wrongdoing.  I am not waiting for someone else to give me the answers because I already have them.  We all have them.  However, we are led to believe otherwise.

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My Personal Beliefs As A Former Clinician

If you follow my work; you should be aware, be very aware of the angle from which I write.  I want to be transparent. If you are taking time out of your busy day to read something I have written I want you to know first and foremost I am grateful.  Second, I believe you deserve my truth and if my truth doesn’t jive with yours; you have the opportunity to always walk away.

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5 Reasons To Support Organic Farmers Now



We make a choice as a family to buy organic groceries whenever possible.  We want to support the farmers who care for our planet and our health. I am willing to pay a little more at the store in hopes that I don’t pay the price with our health later.  Does eating organics ensure we will never become ill?  No.  But I would rather invest in prevention than in recovery.

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How To Fight Back Against American Culture Food Norms


American children now get about one quarter of their total vegetable servings in the form of potato chips and French fries.” – Fast Food Nation

I am not going to sit on the other side of this computer and pretend I don’t like French fries and cheeseburgers because that would be one big, fat lie.  And I don’t like to lie. Something else about me… if I see a group of people moving in one particular direction; I tend to start backing up and heading the other way.  I don’t know what it is about groupthink that puts up my antenna but it does every time.  Wikipedia makes it clear with their definition – “Groupthink is a psychological phenomenon that occurs within a group of people in which the desire for harmony or conformity in the group results in an irrational or dysfunctional decision-making outcome. Group members try to minimize conflict and reach a consensus decision without critical evaluation of alternative viewpoints by actively suppressing dissenting viewpoints, and by isolating themselves from outside influences.”

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Surprising Revelations About Obsessive-Compulsive Disorder

Obsessive-Compulsive Disorder (OCD) is not what pop culture dictates.  It does not manifest itself merely as an overarching focus on detail and order.  Obsessive-Compulsive Disorder is invasive and intrusive and excruciating to individuals who struggle with the disorder.  What I want people to understand most is one can overcome OCD.  One can eradicate it from his/her life and it can be done without medication.

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What Dark Chocolate Can Do For Your Child’s Mood

Dark chocolate and I do mean dark (70% to 85% cocoa content) has multiple health benefits for you and your child.  Who would have guessed that chocolate contains the following vitamins and minerals: manganese, magnesium, copper, iron, phosphorus, potassium, zinc, vitamin K, selenium, calcium, fiber, fat, protein and carbohydrates!  All of this in one serving size (1 ounce).

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3 Easy Ways to Improve Your Child’s Mental Health

Every parent wants his/her child to feel happy.  Happiness is driven by a series of choices.  How we choose to feed our children, discipline our children, care for our children all impacts their mental health.  It isn’t one factor that leads to depression, anger, irritability or anxiety.  Sit back and take stock of the daily decisions you make as a parent.  Where you see there is need for improvement – seek out positive change.  It all begins with you.  And I have a funny feeling you are up for the task.  Don’t sell yourself short…dig in and get to work.

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How Food Impacts Your Child’s Mood

I know what you are thinking- those cookies look really good right now.  And I would agree.  Something about a chewy chocolate chip cookie makes me happy.  Well, guess what?  It may not all be in our head.  There is a sneaky little reason why we feel happy when we eat comfort foods like pizza and cookies.  Scientists call it, dopamine.  I call it, heaven.

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Your Children Are My Children

Your children are my children.  What happens to young people in Kansas matters to me.  What happens to children in Virginia matters to me.  And what happens to children in Syria matters to me.  White. Yellow. Black or Purple.  Protestant.  Muslim.  Catholic.  Or Buddhist.  Genetics determines race.  Origin of birthplace determines nationality.  In large part, parents determine a child’s religion.  We have never been in control of our birthplace or our genetics; yet, so many of us spend days, months, and years shouting our superiority to our neighbors of the world as if we had anything to do with it at all.

A child born of two Muslim people in the Middle East is no more responsible for their demographics than I am responsible for being born with two green eyes to a white teenage girl and her loving Catholic husband in the Midwest.  At what point do we wake up and realize we never had a choice?  And neither did they.

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