My friend Aurelia Williams, who is an author and Certified Life Coach has written an ebook called “Journey to Joy”

Aurelia has provided me with one of her Articles to share with you below to start your year off right!:

In a search for happiness, many people look for it in other people and not within ourselves.

Many people feel that things like money, a better job, better relationships..etc will make them happy.

In reality, to find true contentment you must look inside yourself and learn to be your own best friend.

That means you have to trust, love, and care for yourself just as you do the people you consider to be close to you.

Following are steps that you can incorporate into your life that will help you to feel more empowered and happy about yourself!

These are just some of the many practical strategies my friend Aurelia provides to Journey to Joy students:

LIFT YOURSELF UP

Begin to lift yourself up, not put yourself down.

If you don’t like something about yourself, work to change it.

If you can’t change it, simply accept it. Don’t beat up on yourself with negative self-talk.

You’re not likely to change for the better when you fill yourself with negative thoughts.

GIVE YOURSELF POSITIVE REWARDS

Give yourself positive rewards.

When you do something that you are proud of give yourself a small reward.

Try not to wait for others to praise you because you may grow resentful if the praise doesn’t come.

Pat your own back, it is a great feeling that can stay with you for a long time.

FORGIVE YOURSELF

Forgive yourself. I doubt that you would keep scolding a child over and over for making a mistake so don’t do that to yourself.

Give yourself the gift of forgiveness when you make a mistake.

After that, work to figure out what lesson you can learn….and use it to make better choices the next time around.

ENJOY YOUR SUCCESSES

Enjoy your successes.

Most people can remember all of the details of depressing, painful or even embarrassing events.

That happened many years ago. What if you did the same thing with all of your wins?

Try to remember all of the triumphs and accomplishments that you’ve made and keep that memory with you and think about it at least once a week.

CELEBRATE YOUR WONDERFUL QUALITIES!

Always remember to celebrate your wonderful qualities! You will soon discover that the more you love yourself, the more you will be able to give love to others – and the more others will be able to love you!

Next Steps:

For more help, instantly access your Journey To Joy tools, for a happier and more fulfilled you.

This inspiring eBook with accompanying audio recordings, worksheets and easy-to-apply action steps shows you how to take back the joy in your life.

This may be exactly what you want to empower you for 2012!!

I hope your year ahead will be filled with good health, happiness, deep friendships,

loving relationships and success beyond all measure.

Happy New Year!

Diana

Diana Walker, Cravings Coach
CEO, Diana Walker’s Healthy Lifestyles

Depession can be difficult to diagnose and treat.  You may have prescription medications provided by your doctor, but that may only cover the symptoms and can have severe side effects. It may be necessary in some cases, but it is worth your while to research what natural remedies are available for depression.

Serotonin plays a huge role in your brain functioning and in your emotions.

St. Johns Wort contains chemical components which, according to recent studies, might work by preventing nerve cells in the brain from absorbing the chemical serotonin, and reduce levels of protein in the body’s immune system.  St. John’s Wort is considered an effective natural remedy to treat mild to moderate depression.
Get More Info on MindSoothe for for Depression, Insomnia, OCD and Anxiety

However, it must be noted that St. Johns Wort is still undergoing studies to determine its efficacy in treating severe depression.  St. Johns Wort should not be taken with other drugs wherein the interaction between the drugs can cause harmful results.
Diana Walker, the Cravings Coach has utilized St. John’s Wort and highly recommends it for anyone with mild to moderate depression.

The statistics on depression reveal there are approximately 19 million Americans who suffer from the medical condition of Depression.

While there are many people who are taking anti-depressive drugs, there are those who prefer not to take medication at all.  There are a variety of remedies which one can use to alleviate depression, as long as it is mild to moderate in severity.

Breathing, Yoga, Meditation

Breathing exercises have an enormous therapeutic value in treating depression. So too, yoga and other forms of meditation can alleviate many of the symptoms associated with depression.

Omega 3, Folic Acid, Magnesium, Vitamin B6

Other natural remedies can be found in diets which contain omega-3 oils, folic acid, magnesium, and vitamin B6.

Stop drinking Alcohol and Caffeine and Reduce Sugar

Alcohol and Caffeine and Sugar also play a huge role in depression.  These all harm the body in various ways.  Therefore, stopping alcohol and caffeine as well as reducing the amount of sweets and sugar products you eat, can also reduce the effects of depression.

Exercise

Exercise is also a great way in which to minimize depression. Establish a routine such as walking 20 to 30 minutes daily. Utilize aerobic exercise which naturally increases chemicals in the brain known to enhance one’s mood and at the same time decrease the stress hormones.

• act as a tonic to purify the blood
• improve gastrointestinal health
• juice can be used to treat colds and congestion

Dandelions Health Benefits Diana Walker Photo

Dandelions are rich in essential vitamins and minerals:
1. Beta-carotene
2.  vitamin A
3.  Fiber
4.  Potassium
5.  Iron
6.  Calcium
7.  Magnesium
8.  Phosphorus
9.  Thiamine
10.  Riboflavin
11.  Protein

High Blood Pressure
One of the most beneficial uses for dandelion is in the treatment of high blood pressure.

Great Dandelion Greens Recipe
My friend Rita wrote: “Every spring we would have the Dandelion greens with Olive oil, lemon juice and garlic, they were awesome and fresh Italian bread!”
Sounds delicious!!

Diuretic, Potassium, Healthy Heart, Liver Cleanse
Also, dandelion acts as a diuretic and its potassium aids in maintaining a healthy heart.  Dandelions have been used for cramps and muscle spasms.  Dandelion Root is well-known by anyone doing a Liver Cleanse.


Laxative, Constipation, Indigestion
If you need a mild laxative, the dandelion will prove beneficial in this regard. It will also improve your appetite, relieve constipation, and aid in indigestion.

Eating Dandelions
Ways to eat Dandelion:  Dandelion Root capsules, Dandelion Leaves in Salad, Dandelion Fresh Juiced, Dandelion Leaves Steamed (like Greens)

Dandelions are healthy and not harmful in any way. It is reported that everyone can benefit from eating dandelions on a regular basis or drinking its juices, as well.

See Also —–>  Dandelion Root Liver Cleanse

I really love the look of dandelions, and if you steam Dandelion leaves, they can be a little bitter, but add some lemon to them, and some Himalayan sea salt, and you will have some amazing greens to provide health benefits.  My mother used to regularly pick dandelion greens and steam them for dinner.  Save your dandelions!  You can also use them for juicing.  The dandelion – roots and leaves and juiced and steamed – has unbelievable health benefits.  Dandelions are definitely more than just “weeds” and should be given respect – they are beneficial to our health in countless ways.

Summarizing some of the benefits of dandelions:

• Aids in weight loss
• Cleanses the skin
• Improves bowel function
• Prevents anemia
• Controls diabetes
• Lowers cholesterol
• Reduces acid indigestion

presented by Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles

Dandelion Recipe Healthy Whole Foods Greens

1. Wide Variety of Healthy Food

Variety is the spice of life. If you have some variety in your diet you’re more likely to enjoy what you’re eating. So ensure that your eating plan includes a wide variety of foods. Choose foods that give you joy and eat them in moderation. Too much of anything isn’t good.

2. Eat More Fiber to Feel Full

A common complaint of many diets is that the portions recommended aren’t filling. Start incorporating more fiber into your diet. Not only is it good for you but it will help to make you feel full and satisfied.

3. Healthy Snacking

Part of the challenge of sticking to a diet is a nasty habit many of us have called unhealthy snacking. Retrain yourself to eat healthy snacks. The reality is you will continue to eat between meals and that is actually a good thing to do. Just ensure that what you’re snacking on gives your body much needed energy and nutrients.

The easiest way to snack on healthy food is to think ahead. Prepare fresh or dried fruit, raw vegetables with low fat dip or fill a small container with a handful of nuts or low fat yogurt. These are just a few ideas for some handy and tasty snacks that are easy to carry and will satisfy that “snacking” need.

4. Nine Servings of Fruit and Vegetables Daily

Did you know that many health experts recommend that as part of a healthy diet one should eat up to nine servings of fruits and vegetables a day? That works out to about 4  cups. Not only can this approach provide delicious and energy boosting snacks and meals but these servings can help lower cholesterol levels. As well, for vegetarians and raw food enthusiasts, more fruits and vegetables means less room and need for meats and dairy in the diet. Reducing our meat and dairy intake reduces cholesterol-boosting saturated fat-an outcome that our hearts will appreciate!

FRUIT – Here are some pointers to keep in mind about fruit:

Select fruits that are in season. This is not only a tastier alternative, since locally grown food is naturally fresher, but it is better for the environment as well. When we purchase locally grown food we help lower the demand for foods that must be transported cross country to fulfill customer needs. Less transportation = less fumes and pollution.

Always choose fresh fruits whenever possible. When fresh fruits aren’t possible, choose fruits canned in juice or water rather than light or heavy syrup since this adds unnecessary sugar to your meal.

1. Watch your intake of fruit juices. Many fruit juices have ridiculously high sugar content. Choose whole fruits as snacks rather than juice.
2. Try to make it a habit to add fruit in salads, toppings, desserts and snacks, whenever possible.

VEGETABLES – Here are some handy tips for selecting and eating vegetables:

1. Colorful vegetables (and fruits) provide a wide range of vitamins, minerals, fiber and phytochemicals your body uses to maintain good health and energy levels.
2. So when choosing green leafy vegetables the darker the better! Eat more dark-green vegetables like broccoli, spinach and kale.
3. Yellow and orange vegetables (and fruits) contain varying amounts of antioxidants such as vitamin C and when included as part of a low-fat diet may help to maintain a healthy heart, vision health and a healthy immune system. So eat more orange and yellow vegetables like carrots, pumpkin, winter squash and sweet potatoes.
4. Control the amount of starchy vegetables (like potatoes) in your diet.

Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles

I absolutely loved reading Dr Dean’s latest blog post regarding  The Failure of Gene Therapy  She has devoted her life to healthy lifestyles.  I was particularly interested in Dr. Dean’s summary of nutrition requirements and how we can take responsibility for our health through making sure our body’s are receiving the right nutrients.

Healthy Green Food Salad Diana Walker

Here is some information from Dr. Carolyn Dean:

Autism: Begin by avoiding gluten and casein. In my experience, if that is not done, anything else you throw at them doesn’t seem to matter.

For angina, high blood pressure, asthma, muscle cramping, diabetes, pre-eclampsia and migraines: magnesium is the basic treatment. If you don’t begin with that, any other nutrients or drugs don’t have a chance.

For the thyroid and immune system weakness: Start with iodine.

For immune system weakness, osteoporosis, cancer and dozens of other conditions: make sure you use Vitamin D.

Click Here —-> Read Dr. Carolyn Dean’s full blog post

Diana Walker, CEO, Diana’s Healthy Lifestyles

If you are eating too much of the following you are adding to the stress on your body and your brain:

Fats

Dairy Food, Fatty Meats, Fried Foods, Nuts (roasted, salted) – raw nuts are better, but still high in fat.
- Hardens arteries, forms excess mucus, cloudy thinking, impacts heart, liver, gall bladder, lungs, intestines

Sweets – Stop Sugar Cravings

Sugar, Honey, Molasses, Corn Syrup, Artificial Sweets, Chocolate (that also contains high sugar and fats) Avoid on a Candida Diet.
- causes blood sugar imbalance and hyperactivity, Overworks spleen, pancreas, liver, intestines. Can cause mood swings, irritability and fatigue

Click Here to learn more:  Stevia Health Benefits

High Protein Animal Foods

Red Meat, Pork, Eggs, etc.
- Can acidify blood, deplete supply of calcium, overwork kidney and liver, stagnate in intestines.

Healthy Brain Foods for memory

Healthy Brain Foods – What are Healthy Brain Foods?

Click below for Brain Health suggestions – better memory, clearer thinking, feel calmer, reduce stress

1. Brain Health Document #1

2. Brain Health Document #2

Diana Walker, Cravings Coach

CEO, Diana’s Healthy Lifestyles

Eating More Green Vegetables

While the term “living green” is synonymous with being eco-friendly it also describes the kind of food we should all be eating more of for improved health.

This isn’t news for most people.  Yet the Centers for Disease Control and Prevention (CDC) reported that less than one-third of American adults eat the amount of fruits and vegetables the government recommends.


What makes this even more troubling is the fact one of the leading killers of Americans is colon cancer.  According to the American Institute of Cancer Research up to 75% of cases of colon cancer could be prevented by diet.  One of the best ways to arm ourselves in the fight against cancer, especially colorectal cancer, is to eat foods rich in folic acid and fiber.  Green leafy vegetables fit the bill for this requirement.

Great Recipes here:  Raw Recipes – for Kids (but adults love them too!)

The challenge for many people is to identify enough vegetable varieties and come up with enough recipes that will be tasty and satisfying.  Some great leafy vegetables include spinach, turnip greens, beet greens, kale, collard greens and lettuces (Romaine, Boston, Arugula and many other tasty varieties).

For those of you looking for some interesting and tasty meal suggestions for inspiration consider the following less known varieties and food preparation ideas.

Kale is a beautiful leafy vegetable that is from the same family of vegetables as cabbage, collards and Brussels sprouts.  It has a pungent flavor that is great eaten on its own or mixed with other vegetables.  Raw kale is delicious with a bit of olive oil, red wine vinegar and freshly ground pepper.

If you’re not from the south then you may not be as familiar with collard greens.  Just ask for insight on this vegetable from someone who knows about it and you’ll likely get an enthusiastic response.  Collard greens have a unique smoky flavor that comes alive when lightly steamed with olive oil, onion, garlic and lemon and served as part of a main dish.

Great Recipes here:  Raw Recipes – for Kids (but adults love them too!)

Much more familiar to most people is spinach. Raw spinach is a nutritional superstar!  It’s got twice as much fiber as other greens and is loaded with vitamins and minerals.  To make your spinach a little more interesting add your favorite healthy dressing. Consider mixing together olive oil, Dijon mustard, sea salt, ground pepper, lemon juice and pressed garlic to make your own delicious Cesar dressing.  It will provide one of the tastiest toppings for your spinach salad.  Sprinkle in any of your favorite vegetables like red peppers or even mix in flavorful lettuce like Arugula and you’ve got a delicious meal.

Since the Dijon mustard in your spinach Caesar salad will provide tremendous flavor why not look to the plant from which mustard originates. Mustard greens are very tasty and have an interesting peppery flavor.  It’s no wonder their seeds have such a kick to them!  Mustard seeds are of course used to make delicious Dijon mustard.  To add this tasty element to your own recipes simply sauté mustard seeds and sprinkle then on casseroles, pasta salad and even sweet potatoes. The sharp flavor will add an interesting bite to your meal.


Enjoy Your Greens!!
Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles

Start Your Kids Eating Raw Foods
with Raw Recipes for Kids

Most people who decide to become a “raw foodist” try to ensure that at least 75% of their diet consists of raw, uncooked and unprocessed foods and 25% or less cooked food. A raw foodist typically adheres to this 75/25 breakdown with relative gusto because the belief is that improved health is linked to greater consumption of raw foods.


The old adage “you are what you eat” has taken on renewed significance with the raw food movement.

Raw Food Diet Health Benefits

Those who eat a raw food diet believe that eating food that is raw or alive helps to create energy in the person digesting this food, and creating other health benefits .  Consuming cooked or “dead” food offers less opportunity for the body to absorb vital nutrients and enzymes that can help the body to digest food.

Researchers have confirmed that food cooked above a certain temperature (generally above 112º F) kills enzymes that can help the body with digestion. As a consequence, raw foodists believe eating raw food helps to increase a person’s energy levels and natural vitality.

Think about a plant sprout and the energy within a seed that causes that sprout to erupt. That growth is caused by living enzymes in that seed. Only raw food has functional live enzymes like that found in a seed. To eat food that can release that kind of energy is a powerful concept that many say passes on significant health benefits including improved digestion, healthier weight levels, and reduced risk of heart disease.

Raw Food Recipes Is a raw food diet sustainable? I agree with many health advocates that it is more difficult to maintain a raw food diet without some variety or offerings from the cooked food group. Meat, eggs, fish and cheese are often difficult dietary items to drop especially when many of these food groups contain significant nutritional value even in their cooked form. For this reason, I and many raw foodists include a small percentage of cooked food in our diet. A typical raw foodists’ diet may, therefore, include a selection of raw fruits, vegetables, beans, seaweed, nuts, seeds, eggs, fish, meat, and un-pasteurized dairy products (e.g., yogurt and raw milk).

What also makes this “lifestyle” so appealing is that so many of the food choices available are already widely known to have significant health benefits. For instance, many raw foodists include chocolate beans in their diet, and these beans are believed to foster a feeling of wellness while suppressing appetite-no surprise there. A little less familiar food item that is gaining great popularity in the raw foodist community is algae. Algae is rich in minerals, vitamins and a substance that many believe removes toxins from the body.

The nature and degree of health benefits may vary between individuals but there is little to dispute about the attributes of the foods included in a raw food diet. By and large raw food diets contain fewer trans fats and saturated fat than the typical Western diet.

While some argue that human beings have been cooking for hundreds of thousands of years and our bodies have adapted to the digestive challenges of cooked food, there is consensus that fresh fruits and vegetables provide necessary fiber that ultimately helps the body to better absorb key nutrients in our food.

Some interesting cooking techniques that can be incorporated to make a raw food diet interesting include juicing fruits and vegetables and blending or pureeing vegetables and herbs to create interesting flavors and recipes.

One of the best “byproducts” of raw foodism is that it’s an environmentally friendly lifestyle. There is far less wrapping and packaging involved in the transport and retail of fresh fruits, vegetables, beans and nuts than processed foods. Once raw foods are consumed, peels and seeds can go into the compost or can be used in other ways.

Diana Walker, Cravings Coach, CEO, Diana’s Healthy Lifestyles

Recommended Raw Foods:
The Sunrider whole foods are not raw – but are created in a way that keeps them as “Whole Foods”, and as close to nature as possible.  Many raw foodists enjoy the Sunrider whole foods on a daily basis.
Dr. Tei Fu Chen, founder of Sunrider International, takes great care in keeping the nutritional value intact, making the exclusive formulas extremely nutritious.
Check out –

1.    Diana Walker Sunrider Whole Foods site

2.    My sons Jesse Walker and Gabe Walker talking about their Experience with Raw Foods Whole Foods

3.    How damaging Microwaving is to foods Raw Foods Chart and Microwaving

ACID-ALKALINE BALANCE

Balance is an important concept in our lives especially in the way we eat.

As we learn more about the effects of the foods we’ve grown to love we thankfully also learn how to take steps to stop the harm and to keep our bodies in a healthy state of balance. Some foods digested by our bodies create acid and others create alkaline. Both substances are needed for health but an Acid-Alkaline imbalance can cause illness.

The whole notion of this Acid-Alkaline imbalance is not new.  Dr. William Howard Hay first introduced this concept in his 1933 publication “A New Health Era.” In that work he argued that there is one basic cause for health problems and that is the wrong chemical condition in the body.  Such a condition, he argued, causes self-poisoning through acid accumulation in the body.

Today we consider the pH balance in the body as one of the indicators that can be used to determine a person’s degree of health.  The term pH stands for “potential hydrogen” and the pH level is an indication of the level of alkaline or acidity in your body.  A measurement between 1.0 and 6.9 is considered acidic, 7.0 is neutral and 7.1 to 14.0 is alkaline.  A low pH number indicates greater acidity in the body and a higher pH number indicates greater alkalinity.

One of the easiest ways to test the body’s pH level is to use pH test strips.  You can get pH paper (also called hydrazine paper) in most drug stores.

For people with normal pH levels (between 7.35 and 7.45) the blood is slightly alkaline.  Acid-Alkaline diet advocates believe that our diet should reflect this pH level and be slightly alkaline.  Diets, therefore, that include a significant number of acid-producing foods may disrupt the Acid-Alkaline balance.  As the body tries to restore equilibrium, essential minerals can be lost in the process and they include potassium, magnesium, calcium and sodium.

DIANA WALKER PODCASTS ON ACID-ALKALINE BALANCE
(you can listen right here on your computer or you can download the MP3s to listen later)

Acid-Alkaline Balance – Show #2

Acid-Alkaline Balance – Show #3

Today health specialists believe that not only can various foods contribute to the acidifying of body fluids but the way we live has a factor to play as well. It is a commonly held notion by many health experts that allergic reactions and other forms of stress can produce acids in the body.

So what can we do to achieve more balance in our bodies?  Depending on the acidity level in your body it is recommended that certain “alkalizing” foods be chosen to counter this acidity.  Most vegetables and fruits alkalize, as do soybeans, organic plain yogurt, buckwheat, quinoa and almonds.

Foods that contribute towards high acidity levels in the body include meats, rice, pastas, cheeses, coffee, alcoholic beverages, soft drinks, condiments, and most sweeteners, except stevia and unpasteurized honey.

By adopting a diet that shifts away from acid-producing foods, many believe numerous health ailments can be addressed with some success including lethargy; nasal congestion, anxiety and headaches.

Before starting any new diet it is a good idea to discuss your plan with your health care specialist to ensure that your particular nutritional and therapeutic needs are being addressed in the healthiest and safest way possible.

Glycemic is the concentration of glucose (sugar) in the bloodstream. In order for the body to function normally a fixed range of glycemia (70 to 100mg) is required. The Glycemic Index (called GI Index) is a method that ranks foods based on how fast they raise glycemia.

There is typically a range of low (55 or less), medium (56-69), and high (70-99) Glycemic Index foods. The problem with most people is that they tend towards the high end of the glycemic index.

A Low Glycemic Index diet is a good idea for many reasons.

1. Helps Weight Loss

Eating low Glycemic foods helps to lose and control weight. When the higher Glycemic foods are consumed the extra glucose is stored as fat. So low Glycemic foods help to keep that glucose balance in your body, normally keeping you from gaining weight.

2. Improves Diabetes Control

If you are a diabetic then eating low Glycemic foods is a good idea. A low Glycemic diet increases the body’s sensitivity to insulin and improves diabetes control.

3. Reduces Health Risks

The risk of heart disease and high cholesterol are reduced. When you consume high Glycemic foods which include fried foods, white bread, doughnuts, baked potatoes, carbonated beverages, and beer, you are putting your body at a greater risk of heart attack and stroke.

4. Provides Slow, Even Energy

Low Glycemic foods release their energy slowly to the body. This helps the body to have a more concise and constant supply of energy. This in turn prevents drastic fluctuation in blood-glucose levels helping you to avoid feeling of fatigue, fogginess, and instability.

5. Balances Your Appetite

You can lose weight and have a lower BMI eating low glycemic foods. People who eat a greater amount of high glycemic index foods on average have greater levels or body fat. Lower Glycemic Index foods (under 55) metabolize slower and keeps your appetite balanced. If your appetite is balanced you won’t eat a much and you will lose weight.

The foods you should focus on to maintain a low glycemic number include: kidney beans, whole wheat pasta, tofu, soy milk, plain yogurt, apples, pears, sweet potatoes, bean sprouts, and many other fruits and vegetables.

The medium glycemic index foods include: bananas, pineapples, popcorn, and oatmeal. These foods are not as bad as the high GI foods and are a better choice when you can’t get to the low GI foods.

As mentioned earlier, high GI foods include most fried foods, pitas, doughnuts, soda crackers, baked potatoes and even watermelon.

The consumption of lower Glycemic Index foods is a wise way to watch your weight, keep blood pressure and cholesterol levesl down, keep up your energy level so that you can work more effectively through the day and help you maintain a stronger healthier life. The fact that they are mostly whole foods makes them readily available and very easy to prepare and add to your daily diet.

Health is not a joke and every precaution should be taken to ensure that your health is as good as it can possibly be. With research, a properly balanced diet that includes foods low on the GI food list, and other smart eating tactics, you can be a healthier and happier you.

Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles