The heat means different things to each of us. I grew up in Arizona, a bleach-blonde little kid with bare feet running around on black asphalt that you could fry an egg on (it’s works—we tried it). I learned early on to make peace with the heat. For some, sitting outdoors in the shade is restful and relaxing whereas for others it is uncomfortable. Remember, your body perspires in order to cool you off and release toxins from the body—it’s a good thing. Plus, studies show that outdoor air is much healthier to breathe than indoor air, so take those chances to get outside and really breathe.

But perhaps some of us are just built for the heat. The average body temperature is about 98.6 but, if you are hungry, sleepy or cold, it is likely to change. It also varies depending on where it is taken–under the arm, under the tongue or that other place where the sun never shines. See, we’re adaptable. And some of us have expanded our comfort zones to more fully enjoy the outdoors. We don’t mind the feeling of our raised body temperature and a little perspiration. Plus, those who remain persistently hidden from the sun will miss out on many of the benefits the sun provides.

The sun’s rays are a wonderful source of vitamin D, which balances hormones and builds good bones and teeth. The sun also raises your serotonin levels, which is why it can elevate your mood and bring a sense of contentment. Exposure to UV light can improve depression and mood swings and lower your risk of certain cancers. The warmth of the sun can relieve joint pain and help to normalize your blood pressure. But if all the while you are stressed about the possibility of getting skin cancer—then the good may not out-weigh the bad. Rather, we should be smart and protect ourselves by limiting direct sun exposure to approximately 15-20 minutes daily. Find the shade when necessary and use a good quality paraben-free sun block. You’ll need to read the label—remember if it goes on you—it’s going in you. If you are applying a toxic cream to the skin daily—well…there’s that “good out weighing the bad” thing again. Remember your hat and sunglasses too, then go ahead and enjoy the fragrance and sounds of the outdoors and the beautiful mountains around us.  Your disposition just might get a little “sunnier.”

For all you residents of the Crescenta Valley, here’s a poem by Lili Dauphin:

Go ahead and smile
Get rid of the frown
Let a happy face shine for a while

Wake up and enjoy the sunshine
Today is a beautiful day
Allow your heart to shine

Allow your spirit to grow
Let it cheerfully expand
Give it enough room to flow

Be happy in the meanwhile
Feel love in your heart
Don’t stop the smile ***

I’ll see you in two weeks.

Love & health,

Loa

Researchers at Loma Linda University reported you could improve your diet on many levels just by adding almonds. Surprisingly, they’re really a fruit, related to peaches and cherries. They’re loaded with vitamin E, which helps to lower C-reactive proteins. High levels of C-reactive proteins are an indication of inflamed arteries and a risk for heart disease. This high vitamin E content also makes them a powerful antioxidant with cancer fighting properties. Eating almonds has the same effect on the body as the cholesterol lowering drugs called statins. The American Dietetic Association and The Journal of the American medical Association both agree almonds lower your blood cholesterol levels. A one and a half ounce handful of almonds have protein, fiber, potassium, phosphorous, calcium and iron–in about 240 calories. They contain even more magnesium than spinach! They are higher in fiber than any other nut. In one ounce of raw blanched almonds you’ll find 1.5 g of fiber. And if you choose unblanched almonds the fiber content doubles. They’re also higher in calcium than any other nut and the calcium they contain is bio-available, which means easily used by your body. Many food sources may say they have calcium but if your body can’t assimilate that form of calcium, it’s useless.

But, what about the fat? We know nuts are notorious for fat.  Yes, they are high in fat, but very low in saturated fat. That means most of the fat in almonds is monounsaturated fat, and that’s the kind of fat that helps with body function. It’s good for you! Even the fat in almonds is beneficial to the body! In one ounce of almonds you’ll have 15 g of beneficial fat and only one g of saturated fat. You can’t beat that for a snack food. I call it “power snacking.”

Roasting and salting nuts decreases their health benefits. Choose organic, raw, unblanched almonds instead of pretzels, popcorn or chips.

Start “power snacking.” Here’s a tip that makes it easy:

Purchase a 1 lb. bag and separate it into small Ziploc bags, each holding one and a half ounces. You’ll get about 10 perfect little snack Baggies out of a pound of almonds. Keep one in your car, one in your briefcase or purse and the rest in the freezer. As your “power snacks” disappear (and I hope they do quickly) replace them with a bag from your freezer. Even if you only eat a few every day, there is a lot of nutrition in just a few almonds!

So, the next time someone says, “Ah, nuts, what’s there to snack on?”  Just smile and say, “That’s exactly right.”

Reach me at my website, gotoloa.com with questions or comments. I’ll see you in two weeks,

Love and health,

Loa

So, how do you feel? I’m asking–not in a general, casual way, I’m asking you to take inventory on a deeper level. How do you really feel? Energy is your life force. Without it you can accomplish nothing. But, with an abundance of energy, your options are limitless! Your level of energy is an accurate barometer of the quality of life you are experiencing. Feeling vigorous, with joy and the energy to move around and do whatever you want, IS how you win the game the game of life. I’ll ask again—how do you feel? Or to say it another way—how strong is your life force?

Take this quiz to find out just how “alive” you are. On a piece of paper, number 1through 5. Answer these five questions, rating your overall experience–10 being a perfect score on the first half of the question and 1 being low on the second half.

1. As you arise in the morning, do you get out of bed easily moving right into the events of the day or do you drag around with “heaviness” until you’ve slung back several cups of coffee or had something to eat?
2. Are you usually calm; shoulders relaxed, with good posture breathing easily or more often than not, are you stressed, storing tension in your upper neck, shoulders, low back or belly?
3. Are you perky and alert throughout the workday? Or do you fade in the afternoon using caffeine or food to keep you “alert?”
4. Is exercise part of your routine–do you look forward to exercise because you know it’s going to feel great or do you drag yourself there and some days–even pull the covers up over your head and forget it?
5. On a scale of 1-10, rate the relationships in your life. 10 being content and fulfilled, 1 being frustrated, sad, or lonely

Total your score:

45-50 You are vital and strong with a body that can support your goals and dreams. You may have been active in sports or other activities and most likely have joy in your life on some level. You are a disciplined person who tries to make healthy choices.

35-45 You may have been born with a sturdy countenance but, along the way have picked up propensities for energy-drainers. Whether it’s toxic food or beverage substances, difficult relationships, or an emotional situation you cannot control, your energy is draining at too fast a rate and it may be time for you to “give back.” Make the decision to focus on your body, health, and how you really feel. Add more whole foods to your diet and make sure you get plenty of rest. Remember you are the one in charge and now is the time to get your power back and return to the top of your game.

25-35 You’ve allowed chronic situations to continue so long that a toll has been taken physically.  It’s time to set aside soda, processed foods, worn out or toxic relationships. Focus on your ability to move and breathe. Be aware of how oxygen heals and soothes your body. Add more vegetables, greens and fresh juices to your diet. Take some time for yourself and watch for improvement! Challenge yourself to get out in the fresh air, no matter what your level of physical activity is.

25 and under—I recommend seeing a trusted doctor for a thorough exam. Make sure he or she understands clearly what is going on with you emotionally as well as physically. Be descript, open and willing to work towards the goal of more movement, strength, endurance, and ultimately, finding balance.

The good new is: you have the power to raise your score. So if your score wasn’t as high as you wanted it to be, you have a chance with every choice you make–the thoughts you choose to think, and the foods you choose to eat, to gain more of  “the most coveted commodity on the planet.”

I’ll see you in two weeks.

Love & health,

Loa