Saturday, September 26, 2015

Blending Relaxation with Art

Happy Fall!

I hope this finds you making savory stews, soups and sauces to warm and support your system as we shift into fall. Here's one of my favorite links to recipes to warm the soul:

Everyday Paleo Soups and Stews

The body recognizes the changes in light, and the dropping temperatures just like any other living thing. To fortify and get ready for the dark of winter cold is something all beings would be wise to acknowledge and adhere to.

So eat warming foods, amp up your intake of spices that warm like cinnamon, turmeric, and ginger. This will cleanse the mucous membranes and protect you a bit from those early winter colds.

Get some acupuncture, a massage or take a hot yoga class, your body/mind will thank you for it.

I will be at the wonderful Galisteo Studio Tour the weekend of Oct 17th, 2015. Come on by and get your circulation moving with a little chair massage and a stretch!!

Here's the link  Galisteo Studio Tour

Galisteo is the perfect place for Restoration and the Temple of Entrada will soothe your senses and bring a smile to your face. Come on by!

The Human Restoration Project

Tuesday, September 15, 2015

The Meaningful Journey to Health (part II)

Many of us search for meaning in life do we not? How to make the small precious moments last, how to find work/leisure balance, how to stay healthy and strong as we age, how to spend more time with family and friends.

Our health, or lack of it, is the underlying informant of our lives. If we have energy and feel strong, our days are joyful and easy. If our minds are clear and focused we make better decisions and better decision making can set us up to succeed in most anything we chose to do.

Over the past few decades the culture of humanity has shifted away from the basics of self care and meaning.

We don't sleep enough and the convenience of packaged foods has slowly lured us away from our own kitchens and dining room tables. Many of us sit in front of computers for far too many hours in the day, we eat in our cars, and don't spend enough time in nature.

Along with these trends has gone much of our health and vigor. We think a pill will bring us back to health but with each passing day the research is clear. Life Style Adjustment is the only true and lasting path back to real health

So when I say the Meaningful Journey To Health, I mean..that for as much as we fear and resist moving back to caring for ourselves in these foundational ways, if given even a week or two experimenting with it, I see time and again people really find meaning and purpose return to their lives.

To sit and eat a home cooked meal with family or friends is magical and restorative and fills us up in the intangible places inside of ourselves. To wake feeling rested is something so few people feel now but when they do, even for a night or two it lifts depression, fear and fatigue. To slow down, and really feel life at the sensory level is far more meaningful than rushing about, breathless, hungry and tired all the time. (See the Artful Living Chapter in The Human Restoration Project for more tips!)

A quick assessment and an hour of coaching to get you started is simple, inexpensive and can make the process streamlined and fun.

One of the first places to start is helping you get a good nights sleep. I was once a chronic insomniac and I will never forget the fear, and anxiety that comes along with a lack of sleep.

One huge tip that helped me realize what it meant to put my head on the pillow and actually feel sleepy: get the sugar out of your diet! It's a secret that most people don't know until they try it!

Exercise and clean eating are the best sleeping pill you will ever take!

Lets get you back on track!

With Compassion, Joy and Hope

The Human Restoration Project

Wednesday, July 1, 2015

The Meaningful Journey To Health

I often feel the fear and resistance that comes up when suggesting life style change is medicine to the people I see in my practice.

Changing our food habits are among the most difficult things we can do, because our eating habits are so intricately linked to our thoughts and feelings about ourselves and the world.

The same goes for exercise.
So don't make your body a waste dump

Move more eat less!!

Eating less food of better quality and moving the body more -  are the most simple equations for preventing disease. It is a fact, a truth and the only way to PREVENT disease.

I am not talking about marginally treating disease once it arrives, (ugh so passé), I am talking about preventing certain diseases from ever landing in your body to begin with.

Clean Metabolic Pathways

Keeping our metabolic pathways clear as we age can prevent or slow down the onset of heart disease, stroke, Alzheimer's, diabetes,  digestive illness, stiffness in the joints, and a host of other degenerative diseases.  Research

 By metabolic pathways I mean, blood vessels, and the vessels in and out of organs, and the organs themselves. Bodily fluids as well need to be kept clean, meaning lymph fluids and pathways, and the blood itself must be kept clean of debris, plaque build up and other kinds of metabolic waste.

How Do We Do This?

What contributes to metabolic waste and sluggishness in the lymph, organs and capillaries?

JUNK FOOD also known as: "The Standard American Diet"

 Eating rich, heavy foods clog up the small tubules and pathways within the human body, thereby slowing the ability of the body to remove waste efficiently due to less space in those metabolic pathways and organs.

Plaque in the brain? Dementia and Alzheimer's. Plaque in the arteries? Stroke, or heart attack.
Plaque in the organs?  Name your "itis" pancreatitis, arthritis, or how about fatty liver disease, or gall stones?

There are other less life threatening
but life altering symptoms of junk in the byways of the human fluid and eliminatory pathways as well:

Joint stiffness
Weight gain
Irritable bowel Disease
Tooth Decay
General malaise
Loss of vigor,  memory, joy and motivation.

To be more specific stay away from these substances as early in life as possible: 

Sugar and all it's guises  (alcohol, high fructose corn syrup, processed carbohydrates etc..)

Processed fats (look for key words on food labels like  saturated fat, partially hydrogenated oil, trans fats etc..) these fats cause inflammation and raise the kind of cholesterol that causes arterial blockage.

Eat at home more and buy local produce organically grown. Simple!

Restaurant food should be a treat! Not an every day thing. It is rich, full of junk and there is no way of knowing the source of the food you are eating when you eat out.

Stay tuned for the upside of all of this later this week
when we explore what the title of this blog means with
the words "Meaningful Journey to Health"

After giving up the only gets better!

To your Health

The Human Restoration Project

Thursday, April 9, 2015

Slowness Experiment Outcome

Good Day!

Did you try the slowness experiment? How did it go? Was it a challenge? 

What was the easiest part about slowing down for you? 

The hardest?

What did you discover?

What was enjoyable about slowing your actions down?

I discovered what happens when I slow my speech down.  Doing so seemed to help me relax and as far as I am concerned relaxation is potent medicine. Even better than's free!

Generally we all have a lot to say, we want to be heard, we want to be understood. I don't know about you, but I find that saying more, makes me feel like I am getting my point across  - it also means I have to speak quickly to get all those words out. 

Yesterday as I made more of an effort to slow down my pace as I spoke, a feeling of relief came over me.  Because I gave myself permission to say fewer words when speaking to people, I discovered that perhaps I do not need to explain so many details about my comings and goings. I thought, why do people need to know why I am doing what ever it is I am doing?  In fact I began to wonder where this idea that people need to know my "why" came from at all. Did I feel like I was being persecuted or that in some way I am required to explain my existence and my actions to be validated in my existence, or is it okay to just simply be here, no explanation required.  Do people need to know all that? Are they asking for such detail? If not, then what is it inside of me that feels compelled to offer so much information, to talk so much, is it some kind of nervous habit?

 I began to wonder to what extent people really want to know about my thought process. Perhaps they need to know less than I previously thought. Less is more some times and yesterday there was no reason that I could find, to explain more than the basics to people. It made things simpler and helped me relax inside. They didn't seem to mind, and in fact, I think I became a better listener and who doesn't love to be listened to! 

I've read many a book and taken classes that included the principles of active listening and yet this is a re-learning that needs regular attention to truly root itself into the heart, mind and body. 

A great reminder came out of this experiment. I think I will do it again today.

The Human Restoration Project

Wednesday, April 8, 2015

The Value of Slow

The Human Restoration Project Slowness Experiment

Have you ever noticed 
that when the mind moves fast 
everything else 
gets dragged along at that pace? 

What do you suppose the outcome to all that speed might be?

  • Tight muscles?
  • Shallow breathing?
  • Poor Sleep?
  • Anxiety?
  • Poor digestion?
  • Impatience?

Yeah, that's what I'm thinking. So what now? 

Human Restoration Project EXPERIMENT TIME! 

  • Try to very consciously slow down how quickly you talk
  • Try to very consciously take slower deeper breaths
  • Chew your food slower
  • Create time to consciously walk slower

I am going to do this for the rest of the day and report back in tomorrow. 

To your brain, heart and nervous system health!

Warmly and slowly
The Human Restoration Project

Friday, March 6, 2015

Staying Inspired

What is Inspiration?

Inspiration could be described as a welling up, a surge of creative forces billowing your resolve toward something you envision. 

Do you envision being stronger? Healthier? More content? 

What puts our feet upon the path towards change is generally some kind of Inspiration. Some desire for a better way of living.  When the change we work towards begins to materialize it gives us the fuel to keep going. 

Change is very rewarding and exciting.  

And some times we need help and support to keep our inner resolve going. 

Here are a list of a few books and videos that I've found most helpful to stay on track.

When you feel you need a dose of Inspiration look to people who have accomplished their goals, listen to their stories, and know that you are made of the same stuff they are, and you can do it!

Fat, Sick and Nearly Dead: 
 A wonderful story of self determination and healing!
Watch It Here!

Food Matters: Oh yes it does! Food is medicine check this out!
Watch It Here!

Hungry for Change: The informed consumer makes better choices!
Watch It Here!


Hungry for Change by James Colquhoun and Laurentine Bosch
Buy it here

Food is Your Best Medicine by Henry Bieler
Buy it here!

Just a few tidbits to keep you going! Reach out if you need support!
Email me or leave a comment below:

The Human Restoration Project

Tuesday, February 10, 2015

Chew Your Food!

If you've been following this blog since early January you're walking more, maybe even up hill on occasion.  Eating fewer packaged and processed foods and you've cut down on sugary soft drinks -- right??

How do you feel? 

  • Are you less bloated and tired after you eat?
  • Sleeping better?
  • Energy levels more stable?

We are re-building your temple here so lets keep at it with more simple tips for adhering to the Natural Law of Being Human


So often I see people stuff food into their mouths, chew 3 or 4 times and swallow the mouthful with large chunks of food still left in tact. 

There are digestive enzymes in the saliva, that are designed to begin the digestive process before food ever gets swallowed. Making digestion more efficient is a good idea right? Gas, bloating, Irritable Bowel, indigestion etc...are not mandatory outcomes of aging.  You can have a different outcome with one simple practice!


Make it mush in your mouth before you swallow and your entire digestive tract will sigh with relief.

A few benefits of chewing:    

Ever seen one of these guys chew? Masters!

  • Chewing breaks your food down from large particles into smaller particles that are more easily digested
  • Well chewed food particles allow nutrients to be absorbed and used as energy faster and easier
  • Chewing your food well prevents improperly digested food from entering your blood and causing a wide range of adverse effects to your health, like inflammation and blood toxicity

With your next meal try chewing until the food is mushy, some say 40 times but I'd rather enjoy my meal than count every bite. I think it is enough to say, chew your food until it is mush. You will be fuller, eat less, and absorb vital nutrients much easier.

Nothing ventured, nothing gained! Why not give it a try?

The Human Restoration Project

Tuesday, January 20, 2015

New Years Challenge Number Three!

Greetings Friends!

In the spirit of keeping things accessible and simple these little challenges are experiments for you all to try. 

Just try it!    For ONE day

 If it makes you feel good -  try it for another day. Then take a day off and try again. Each time you may begin to notice you are getting stronger. 

 You will slide back into old habits and that is totally NORMAL. This process is a slow one, no magic bullets, remember? So make it do-able and not punishing or overwhelming. Slow and steady wins the race. 

What we are looking for is a general movement in the direction of change~~~ not perfection right out of the gate. 

Reminder: Shoot for 3 days a week to cook at home and not eat processed,  packaged food, sugary treats or drink soda during your day.

Those few things alone are really BIG STEPS in the right direction. 

Take the pressure and punishment out of it. 
Seriously we have all been punished enough. 

Reach out to me, ask questions in the comment section below, maybe there is a creative solution to an obstacle you've encountered that hasn't entered your mind yet that we can find for you.


So you may have had a walk from last weeks challenge, maybe you had 4 or 5 walks maybe that is a solid part of your routine already. If so, EXCELLENT!!! 

This time - if your knees are solid - go find yourself a flight of stairs or a large hill and CONQUER!!

  • Do some ankle rotations, squats and jumping jacks to warm up for 4-5 minutes. We all know how to do squats and jumping jacks. 
  • Walk up at a good pace the first time or two
  • 3rd time pick up your pace
  • 4th time SPRINT up those stairs as fast as you can!


That's it! I am sure if you are      
not used to pushing too hard you will be sweating by the 
4th time up the stairs. 

This whole routine from warm 
up to that last sprint will take 
no longer than 10 minutes.

Stairs are easy to find, hills maybe a little trickier. My Boston suburb friends, I've got a little list of great hills in the metrowest area if you want them. 

Doing your hill repetitions outside in the winter can be uplifting for your spirit!
Make sure you have good tread on your shoes or hiking boots
and maybe a walking stick if you are not steady on your feet.
Cross country skiing or snow shoeing are other great ways to get outside and move in the winter months.

Next week (or sooner if you feel ready) add another sprint up the stairs or hill so you are doing two full sprints up the stairs after your warm up. Try this exercise every other day for one week. 

 Please let me know how you did, and how you feel, because I really want to know. 

Strong Durable Humans Live Better Lives!
Lets do this!!

To Our Health
The Human Restoration Project

Monday, January 5, 2015

New Years Challenge Number Two

Next Human Restoration Project Challenge!

So today we seed in some movement.

Keep your eye on that nutrient dense eating though! See if you can create one meal per day that has no packaged, processed food in it. Good old protein and vegetables, fresh clean water and a smile on your face.

You may already have a good movement routine -- if so excellent! Go go go!!

If not- if you are stuck in the winter doldrums and need some little nudge to get up and outside for some moving --- this is for you.

Put your sneakers on, bundle up, (hat, gloves, scarf maybe some thermals under your clothes)
grab your water bottle, open your front door and WALK.   

Go go go. 

That's all. 

Just start, start today in fact. 

The Human Restoration Project

Saturday, January 3, 2015

New Years Challenge!

Your first New Years Human Restoration Project Challenge!!

Today start your day with NO CARBS,  and NO STORE BOUGHT JUICES for breakfast. So that means no cereal, no bagel, no toast, no home fries, no waffles, pancakes or frozen breakfast mystery food. No orange juice or apple juice etc. 

We are taking the sugar  and high glycemic grains out of your breakfast for the day.

It's easy, easier than you might think and tasty too!

Do you have eggs in your fridge? Good...go get them out of the fridge. Take out 3 large ones or 4 medium to small ones.

Now grab some onion, garlic, butter, and at least 3 veggies from your fridge. 

Might you have some mushrooms, green peppers, broccoli, kale, or spinach in your fridge? If not....start this tomorrow and skoot to the store this afternoon and get some vegetables in your fridge.

How about a little cilantro, or parsley? They are packed with chlorophyl and micro nutrients that cleanse the blood and they add lots of flavor, use fresh herbs if you can. Most grocery stores carry fresh herbs in the produce section. 

Now, how about a few more herbs? Have you got any basil, or thyme on hand? They are savory and delicious in this dish and also full of powerful detoxifying and fortifying nutrition.

Okay! Now how about a piece of fruit? An apple, clementine or some berries perhaps? Grapefruit maybe? What do you have in your kitchen? Grab your piece of fruit and put it aside,  it comes last. Not a banana if you can help it, they spike blood sugar a little more than say - some berries or a clementine.

Now grab your skillet. Add a good chunk of butter, 
say about 5 inches worth off the bar, add your onions and garlic to the skillet and turn the heat to medium.

Let that simmer a minute or two until the butter is melted and your onions and garlic have softened a bit.

Fat, like butter,  in the absence of refined quick burning carbs does not cause arterial blockage and cholesterol build up. In the absence of quick burning fuel (like bread, english muffins, white potatoes and store bought fruit juice with added high fructose corn syrup and sugars) your body will USE THE FAT FOR SLOW BURNING FUEL. 

This will keep you full for hours!! YAY! No snacks for you!

Throw in harder textured veggies first, did you find some green peppers or zucchini in your fridge? If so put those in there first. Add mushrooms next if you found some. Mushrooms are AMAZING. They are anti viral, anti bacterial and loaded with minerals. I try to eat mushrooms every single day if I can. 

After a few minutes throw in the softer veggies like any greens you rustled up, spinach or kale perhaps.

Let them simmer 4-5 minutes on medium/low heat and go beat your eggs.

Once beaten, throw those eggs in there with those veggies and add a little salt to taste and let that all cook up. You can do this omelet style or scrambled.

As your eggs begin to cook a little - throw in those herbs. An extra boost of detox and nutrition! YEAH! 

Look at this beauty! Packed with power!

3 large eggs provide 18 grams of protein

The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs. 

They will also make you feel very full and satiated. THIS is how we re-train the taste buds and hunger switch. This is how we turn the hunger switch off!


NO ENGLISH MUFFIN with this meal. No sugars or fructose, no processed anything what-so-ever. This is real food.

The veggies are full of vitamins, minerals and fiber and this gets you 3 servings of veggies in one meal.  The herbs.....same thing! The fruit is packed with vitamins, minerals and that all important fiber. 

More power more power!!  Fill 'er up!!

Now....while your eggs are cooking on LOW HEAT until done go get that fruit we pulled out.

Wash it up, slice it and put it on a plate.

When the eggs are done scoop them onto another plate and grab your tea, water with lemon and lime or a small cup of coffee if you wish.  

Sit down, get off the computer and EAT THIS REAL FOOD

You have just gotten 3 to 5 servings of veggies and 1 -2 servings of fruit in one meal. This is not some tasteless, low fat, packaged, breakfast cereal and sugary fruit juice breakfast. You will not be hungry in 2 hours after eating this. (if you did indeed use 3 to 4 large eggs you will be full for hours!)


For great lunch tips go to page 55  of The Human Restoration Project and read that chapter called "Nourishment" for inspiration. Or just go to the chapter highlights. There is a link there for fabulous, quick, low carb, high nutrition lunch and dinner recipes. Here it is for you:

See if you can do one whole day and not eat any bread, chips, pretzels, soda, juice or packaged anything. There are so many other things to eat.

To Your Health!

The Human Restoration Project

Friday, January 2, 2015

Happy New Year!

It's that time of year again! To start anew, take time to reflect and make an action plan. That is what the first of the New Year has been about for many long years. 

Let The Human Restoration Project inspire and inform your choices as you move into 2015. 

Are you ready for a cleanse? To clean out the fridge and cupboard of destructive food and drink? 

Here on this first week of the New Year take the first small steps to change your choices and build back your strength, health and vigor. 

Lets do this together! 

The first step? Cut back on your sugar intake!  Pick up your copy of The Human Restoration Project and flip to the chapter called "The Truth About Sugar." 

That is all I'm asking -  go read that chapter and come back tomorrow for step 2

See you tomorrow!!

The Human Restoration Project