On Friday afternoon I drove to Boulder to meet my boyfriend for coffee. The traffic at 2pm was atrocious because the University of Colorado was graduating its largest class ever – 6,000+ students.

Ooops!

I didn’t realize it was graduation weekend.

Tonight (Sunday) I’m in a hotel room in Billings, Montana (where more graduations are happening) and I happened to stumble across Charles Wheelan’s NPR interview, What Graduation Won’t Tell You and his Wall Street Journal article, 10 Things Your Commencement Speaker Won’t Tell You.

Even if you didn’t graduate, have a child that graduated, or have any connection to a student(s) graduating this year, I think Charles Wheelan’s message is appropriate for all and it’s good ‘food for thought.’

1. Your time in fraternity basements was well spent.

2. Some of your worst days lie ahead.

3. Don’t make the world worse.

4. Marry someone smarter than you are.

5. I’m sorry.

6. Help stop the Little League arms race.

6.5. Read obituaries.

7. Take time off.

7.5. Your parents didn’t want what was best for you.

8. Don’t model your life after a circus animal.

9. It’s all borrowed time.

10. I have no idea with the future will bring.

10.5 Don’t expect to be great.

The book, 10 1/2 Things No Commencement Speaker Has Ever Said, by Charles Wheelan was released on May 7, 2012.

I have two public workshops coming up in Denver. I would love if you could attend.

The first workshop is, Healthy Eating For Weight Loss- April 29th. 1:00-3:00 pm at the Laundry.

This is a comprehensive class that I wrote regarding healthy eating and weight loss. It debunks marketing hype, explores brain chemistry (serotonin, dopamine) cravings and gives practical approaches to emotional eating and eating on the run. Paleo, Vegetarian, Calorie Counters, it doesn’t matter, this class is helpful for anyone who eats. Only $25, Register here: http://healthydiscoveries.eventbrite.com/

Click the picture to enlarge workshop flyer.

The second workshop is, Unfolding Your Life Vision- May 6th. 1:00-4:00 pm at the Laundry.

I am a licensed facilitator for this course which was created by Jennifer Lee, author of the The Right Brain Business Plan. This fun out of the box workshop is for professional women in transition who are seeking more balance and fulfillment, moms in need of some “me” time, creative artists, writers, photographers, bloggers, crafters or scrapbook enthusiasts. Gain a fresh perspective about your values and goals. Create your personal portable collaged accordion book that will serve as a visual reminder of your life vision. $39 early bird registration. $49 at the door the day of the event. Materials are included. Register here:  http://healthy1.eventbrite.com/

Click the picture to enlarge workshop flyer.

Healthy Discoveries and Yoga Sushi Fun are working in collaboration with Off The Mat Into The World to raise awareness about the root cause and impact of the global human trafficking industry. A portion of the registration fee for the Healthy Eating workshop will support Off The Mat Into The World and organizations in India that are providing refuge, rehabilitation and economic opportunities to survivors, and empower survivors to lead lives with dignity and respect.

I can’t remember the first time I heard, learned about Bach Flowers. I think I was in college but I’m not sure? Most people are familiar with Rescue Remedy, however there are actually 38 different Flower Essences beyond Rescue Remedy. Each remedy is formulated for specific emotional states.

You can find Bach Flowers in any independent or large health food store.

Last weekend I was feeling an elevated level of fear and panic. My homeopath recommended some Bach Flowers Essences. I’ve been taking five different Bach Flowers three times a day and I have to say I feel remarkably better.

Placebo? Maybe, but I doubt it.

My emotional state has improved 180% from a week ago and the only difference is Bach Flowers. As always, when I find remember something that is healthy and beneficial I love to share it with others.

So today’s Healthy Discovery is — Bach Flowers!

History: Dr. Edward Bach was an English doctor and bacteriologist who gave up a lucrative medical practice in the 1930′s to study the causes of ill health. He discovered homoeopathic prepared essences from flowers help establish emotional equilibrium and harmony which allows the body’s own physical system to fight disease and associated stress.

Bach Flowers are especially beneficial when you find yourself in traumatic situations such as; stress, emergencies, after getting bad news, before an exam or job interview and any situations where we suddenly lose mental balance. The remedies quickly get us back in our normal balance so we can calmly deal with any situation.

Can You Take Bach Flowers With Other Medications: Bach flowers are safe, natural, have no side effects and will not interfere with any other form of treatment including nutritional, homeopathic, herbal and prescription medications. If the Bach Flower Essence you choose is not really the one you need, there will be no harm whatsoever. You simply will not notice an effect.

How To Take Bach Flower Remedies: Select 1-5 remedies below. Choose the one(s) that resonant most with you and your current situation. Put 2 drops under your tongue or in a glass of water. Take 3-4 times a day for 21 or 30 days. For added benefit and emotional insight keep a journal while you take the remedies.

Bach Flowers:

Argimony- Helps you communicate your true feelings rather than hide them behind a cheerful face.

Aspen- Replaces apprehension and vague fears with a sense of security and peace of mind.

Beech- Helps you be more tolerant and see the positive in others despite their imperfections.

Centaury- Helps you take care of your own needs and assert yourself if you find it hard to say no to others.

Cerato- Instills decisiveness when you question your own judgement and ask others for advice.

Cherry- Helps you act rationally and think clearly with a calm and balanced mind when you fear losing control.

Chestnut Bud- Helps you observe your mistakes objectively so you can learn from them and move on.

Chicory- Helps you let go of those you care for, allowing them to lead their own lives.

Clematis- Helps you live more actively in the present rather than in the future or in your own dream world.

Crab Apple- Helps you accept your physical imperfections and feel better about the way you are.

Elm- Restores your normal strength and optimism when you are temporarily overwhelmed or burdened by responsibility.

Gentian- Inspires a positive attitude when you feel discouraged or despondent due to setbacks.

Gorse- Encourages a brighter, more positive perspective when you feel there is no hope left.

Heather- Helps you listen and emphasize with others rather than being overly concerned and talkative about your own affairs.

Holly- Encourages a more generous nature when you feel jealous, envious, vengeful or suspicious.

Honeysuckle- Helps you put memories of the past into proper perspective if you are feeling homesick or overly nostalgic.

Hornbeam- Restores your energy when you are mentally weary, procrastinate and doubt your ability to face a task ahead.

Impatiens- Helps you deal with slow situations or people with good humor rather than impatience or irritability.

Larch- Instills a greater sense of self-esteem when you feel inferior, fear failure or lack confidence.

Mimulus- Brings courage and calm to face things that frighten or worry you, also aids the shy and timid.

Mustard- Brings back joy and cheerfulness when gloom descends for no obvious reason.

Oak- Allows the naturally strong to take a break rather than struggle on without a rest.

Olive-  Restores energy when you are physically and mentally exhausted.

Pine- Allows you to accept yourself and your actions as they are rather than feel guilty or blame yourself for the mistakes of others.

Red Chestnut- Allows you to love without the worry or fear for the well-being of your loved ones.

Rock Rose- Adds courage and presence of mind in the face of terror and extreme fear.

Rock Water- Helps you enjoy life’s pleasures rather than stick too rigidly to your ideals or personal habits.

Scleranthus- Allows you to make a decision more easily when you cannot choose between two options.

Star of Bethlehem- Softens the impact of shock, grief or fright.

Sweet Chestnut- Brings optimism and peace of mind when anguish overwhelms you and you can find no way out.

Vervain- Helps you relax when you are over enthusiastic or strongly driven.

Vine- Allows you to develop your own leadership skills without being domineering or inflexible.

Walnut- Allows you to make or adapt to major life changes and to fulfill your ambitions free from the influence of others.

Water Violet-Helps you develop warmer relationships with others when your pride or independence makes you appear aloof.

White Chestnut- Encourages a peaceful and calm mind when thoughts and worries go round and round in your head.

Wild Oat- Helps you determine what to do with your life, when you are undecided about which path to take.

Wild Rose- Helps you feel interest and joy in life when you feel apathetic and resigned to the situation you are in.

Willow- Helps balance feelings of resentment, self-pity, and bitterness and encourages a sense of humor, optimism and faith.

Rescue Remedy- Can be used to help cope with acute situations like going to the dentist. It can also help in times of crisis or trauma such as bereavement or a relationship breakdown. Combination of Impatiens, Star of Bethlehem, Cherry Plum, Rock Rose and Clematis.

On Monday The New York Times published an article called, The Chocolate Diet

“People who ate chocolate the most frequently, despite eating more calories and exercising no differently from those who ate the least chocolate, tended to have lower B.M.I.’s. There was a difference of roughly five to seven pounds between subjects who ate five servings of chocolate a week and those who ate none.” ~Dr. Golomb

Note: a serving equals 1-2 squares of 70% (or higher) dark chocolate, or 1-2 teaspoons of unsweetened cocoa powder.

Remember when I interviewed Dr. Oro last week and I asked him what he eats for breakfast? One of the things he mentioned was DARK CHOCOLATE. He wasn’t kidding. Functional Medicine Doctors and Holistic Nutritionists have not only been eating dark chocolate on a regular basis but they frequently recommend it to their patients.

Here’s why.

Cravings & Weight Loss

Cocoa is the dominant ingredient in dark chocolate and cocoa elevates both dopamine and serotonin which is huge when dealing with cravings. If your dopamine and serotonin levels are low you will crave sugar, alcohol, sweet/starchy breads. You’ll sleep less (which inhibits fat loss) and feel depressed which makes you want to self medicate even more with sugar and alcohol.

It’s a vicious cycle.

It doesn’t matter if you’re Paleo, Vegetarian, a point counter or a calorie counter. If your serotonin and dopamine levels are low it will sabotage your healthy eating choices 90% of the time. When I teach my weight loss classes I spend a good portion of the class talking about brain chemistry, it’s an important piece for successful weight loss and maintenance.

There are many ways to naturally boost brain chemicals (neurotransmitters), for more information on this topic I highly recommend, The Edge Effect by Dr. Eric Braverman.

Because cocoa has the ability to impact the brain on several overlapping mechanisms, it is one of the most clinically effective substances we have found to combat (refined sugar, starch and alcohol) cravings. Note, we’re talking dark chocolate, not milk chocolate, white chocolate or candy bars with a chocolate coating. If you buy dark chocolate bars make sure the cocoa levels are 70% or higher.

Sugar and alcohol run the same pathway in the brain. If people don’t boost their serotonin and dopamine levels before stopping sugar they usually start drinking more alcohol. If people stop drinking alcohol but don’t boost their serotonin and dopamine levels they often start eating more sugar. Bottom line, refined sugar and alcohol increases body weight.

If your sugar cravings and insatiable sweet tooth continually sabotage your weight loss try this.

“We make our craving control cocoa drink by mixing 1 tablespoon of unsweetened cocoa powder in hot water (pour water on top of cocoa slowly while stirring to avoid clumping). You can also add any non-calorie sweetener (our favorites are stevia, xylitol and erythritol) as well as cinnamon, cayenne and/or other spices to taste.  To get the best benefit of cocoa it should be taken alone and not mixed into foods, protein powders or milk.” – Jade Teta Naturopathic Doctor

I use Trader Joe’s unsweetened cocoa powder and I add a little cinnamon for blood sugar control and taste. It’s yummy.

For more information on the complete health benefits of cocoa powder.

Chocolate: Food as medicine/medicine as food - Journal of the American College of Nutrition

Cocoa: Benefits for health, fitness and fat loss - Keoni Teta ND, LAc, CSCS  & Jillian Sarno Teta ND

Why you should eat and drink high-cacao dark chocolate - Mark Sisson

Yesterday I talked with Dr. John Oro about the Paleo Diet. Dr. Oro is a neurosurgeon and currently the Director at The Neurosurgery Center of Colorado and The Chiari Care Center in Aurora, Colorado.

Dr. Oro refers his patients to me for nutrition coaching on the Paleo Diet. Click here to see our conversation.

Links Mentioned:

Paleo Terran

Healthy Discoveries Nutrition Coaching You can also “grab my badge” and link to Healthy Discoveries on your website or blog.

Paleo Physician Network

Paleo Diet Book

Dr. Loren Cordain

Paleo Pals

Sarah Fragoso