Weight Gain Prevention – Retoration of Healthy Weight As We Age Gracefully

weight loss apple with measuring tape, small

Calories count but they aren’t the whole story. A 55 year old woman, 5′ 6″ and 125 pounds is going to look, feel, and gain weight completely differently with these two 1500 calorie scenarios:

  • whole foods, lots of fresh fruits and vegetables
  • soda, chips, pastries, and a daily salad for her “dose” of veggies

As we age we burn fewer calories for many reasons. I will share a few here:

  1. Decreased activity level – hey, we were all more active as kids!
  2. Muscle tissue declines with age and muscle is more metabolically active than fat (that means muscle burns more calories than fat tissue does).
  3. Hormone levels slowly decrease as we age (not just our male – female hormones but all glandular levels of hormones) slowly lowering our natural metabolic rate.
  4. When we are young and growing, our bodies need substantial calories and nutrients to keep up with this crazy growth schedule. As we age, face it folks, we are no longer growing. The amount of calories required to maintain – sustain our adult bodies is lower than what the average child or teen needs for healthy growth. (Unless of course we are training for triathlons!)

To counter what most people consider the inevitable weight gain of growing older, a few simple lifestyle practices can be put into place. These practices will ensure growing older with gracefulness, thriving wellness, and maintaining (restoring balance) to your body’s normal weight.

apple with health words

Try these habits on for size!

  1. Whole food eating habits. With reduced calorie needs as we age, making 100% certain the calories we do consume are dense with nutrition is imperative for maintaining whole body health and vitality. We cannot afford to waste calories on junk foods.
  2. Eating only what you need, avoiding overeating. Those huge meals we could burn off in our youth, nah, not so much anymore. Overeating (excess food and calories) is a #1 contributor to adult weight gain.
  3. Avoid refined sugar like the plague. Yes, this include artificial sweeteners, corn syrups, and refined sweeteners like white stevia powder.
  4. Move your body every day.
  5. Positive attitude creates positive energy in your body. A positive person is less likely to turn to food, and usually the choices are not nourishing foods, for comfort.
  6. Change the way you function around food. Give up the habit of allowing food to consume your life.

Yes, there is more to it all than this simplicity… However, simplicity is a great place to start and advice to personally tweak things for your health needs is always at hand.                   PaulaYoumellRN.com

Sending love & light for gracefulness & vitality as we walk our wise years,                                                                                                              Paula


Fall Renewal of Body, Mind, & Soul!


Fall Renewwww.PaulaYoumellRN.com

Cramp Free Periods, Naturally!

Uterine cramping is a normal process of a woman’s monthly menstrual cycle. The uterine muscle, the myometrium, contracts to help dispel the monthly moon blood.

uterus 2

The above picture is a bit detailed but does show you the myometrium.  Above the myometrium is the endometrium.  This is the layer, inside your uterus, that builds up monthly with blood, blood vessels, and tissue.  When an egg is fertilized, this pumped up endometrium is a fine place for the egg to land and implant. No fertilized egg and the built up endometrium must be shed.  This is your menstrual period.

Cramps, ah those nasty, painful cramps. I remember my mom making me tea with whiskey in it.  As a young adult, I changed the recipe a slight bit.  Black tea was swapped out and chamomile tea brought in. I would add a good full dropper of black cohosh tincture into the tea, with a bit of local / raw honey, and sip away. What a fabulous, and tasty, way to calm the pain of the uterine cramps. Herbs to the rescue!

Black cohosh is an antispasmodic to your muscles, nerves, and blood vessels and is a muscle anti-inflammatory. Black Cohosh contains the anti-inflammatory salicylic acid (the active ingredient in aspirin), among several other natural chemical constituents that create the anti-spasmodic and anti-inflammatory effects.

Native Americans and traditional community herbalist have used black cohosh, from the beginning of time, to ease female reproductive concerns and aid in labor and delivery.

When American Physicians still practiced plant-based medicine, they administered black cohosh for female reproductive problems, including menstrual cramps and bleeding irregularities, as well as uterine and ovarian pain.

I am offering chamomile and black cohosh as a suggestion to avoid using over the counter and prescriptions drugs that are synthetic.  Nature knows best.

Other aids for menstrual cramps are living a natural lifestyle:

  • Whole food eating: our bodies function best when not polluted by factory made food products and instead nourished by 100% whole foods.  Every organ functions as it should when it is nourished and healthy.
  • Movement: a female who is physically active has less or no problems with menstrual cramping
  • Age: young girls, just starting their moon cycles, are more apt to feel the pain of heavy menstrual cramps.  As we move through adolescence and our bodies develop, hormones balance out, the cramping lessens.  After I had my first son, no more menstrual cramps!
  • Switch from tampons to a menstrual cup.  Many women report far less cramping when they stop using tampons and use pads or a menstrual cup.
  • Take herbs to nourish and balance the female reproductive organs so they function in the way nature intended.
  • Yoga: is an amazing healing tool. Yoga brings body, mind, and soul together and balances all body functions.
  • Acupuncture: this helps balance the flow of healing energy in your body. I can not recommend it enough!

These are good recommendations to get you started on your female healing plan. As you are working towards healing your body and bringing balance back to your physical, emotional, and spiritual self, rely on the chamomile tea and black cohosh to ease the monthly uterine contractions that create painful energy.

If you have natural ways you use to deal with menstrual cramps, share here please.

PS  Some more thoughts:

From a reader:  CLARY SAGE essntial oil!! 2 DROPS ON A TOWEL/HOTWATER BOTTLE COVER, held close to area..best pain relief ever!

Post to come: Avoiding birth control pills as a means of “covering up” cramps. In the past few months I have had contact with 4 female’s families, women in their early to late 30’s with breast cancer.  All had been “put on” birth control pills to deal with cramps, irregular cycles, etc. as a teen and each had been on the pill for 20 plus years.  No coincidence here ladies; synthetic hormones are not good for your beautiful breasts!

I will elaborate on this in another post.  No PILLS to “band-aid” menstrual cramps!

the pill

Healing PCOS

I just returned from Arizona, see picture below of my kids and I, swimming it up at Havasu Falls! And yes, the water was that blue and dreamy.

So what is the connection with my vacation and PCOS?  Read on my friends…

For entertainment purposes I brought a book with me on the plane.  It was a diet and natural approach to creating health for women with Polycystic Ovarian Syndrome.  Fun one I am, eh?  Think I could and would find a bit more entertaining read for the travel.

I had purchased the book to learn another person’s views on dietary and lifestyle recommendations for healing PCOS.  If the book was good, I could recommend to women in need, was my thought.

Polycystic ovary syndrome is defined as a condition in which a woman has an imbalance of a female sex hormones. This may lead to menstrual cycle changes, cysts in the ovaries, trouble getting pregnant, and other health changes.

My thoughts on why this is happening in female bodies: reproduction, even having a menstrual cycle is not required for women to survive on this planet. Yes, for survival of the human species but not the person in question.  In order for a female to survive her unhealthy dietary and lifestyle choices, the body will pull minerals and nutrients from the reproductive tract first.  Remember, we can survive without an intact menstrual cycle and reproductive tract.  This is the body’s way of sparing the vital organs by not depleting the vital organ cells first. After years and even generations (think about moms, pregnant and eating junk food and drinking soda, for a couple of generations… you get some serious nutritionally depleted humans) of depleting the reproductive tract, how can we expect the reproductive tract to function normally?  It can’t; it has been neglected, abused, and depleted of cellular health.  In my eyes, this is why women will display symptoms of reproductive tract disorders before other health problems; the reproductive tract gets depleted first because we can survive without it. It’s nutritional stores are being used up at alarming rates so the rest of your organ systems and body can survive.

So, here is what I found in this book (And no, I will not blast the title or author’s name, very unprofessional… but I will give you my straight up thoughts on the downside of the “plan” and my thoughts on whole health choices for healing PCOS.)

Keep in mind, we all have to work from the space we are in life.  If I only used the nutrition information I learned in nursing school, I would be in big trouble.  I had maybe two hours of lecture time devoted to nutrition in my entire 2 years of nursing courses.  I might add that those 2 hours were pathetic nutrition information, at best.

To heal we must think outside the box; think beyond the information given to us in nursing school, dietitian school, medical school, etc.  Nutrition is not part of mainstream medicines healing plan.  We have to search out this information on our own, use our common sense in regards to what is real food and what is not, and apply this information to our knowledge of human biology and physiology. We have to think for ourselves; not let the USDA, Big Ag, and food corporations do the thinking for us.

OK, let’s get started:

1.  I was appalled at the dietary recommendations in the book for a variety of reason, which I will eventually cover all my thoughts on this.  Be patient, I have much to share.

I find most medical staff, RDs included, need to learn about real nutrition, whole food nutrition from a holistic perspective.  They also need to learn about cell biology or should I say use their biology training and think about it in regards to human cells and nourishing those cells.  We also, as a human race, need to think about cell biology in regards to the plants and animal products we are eating.  If these plants and animals are not healthy and well fed with their naturally intended diets; we the people eating them are not going to be nourished and made healthy by their body cells.  It is simply a need to understand organics, bio-dynamic, and sustainable food (whether we are hunting and gathering that food or growing it in our back yards).

2.  Artificial sweeteners were OK by this Rd’s standards.

“Are you kidding me?  Fake shit is somehow OK in the human body, messing with cellular health?”

No way, I am telling you to cut that shit right out of your diet.  All fake shit has to go. There is absolutely no place for it in health and healing, period.

Yup, a bit of a hard ass but hey, who do you want helping you to heal?

  • the person who says fake, toxic stuff is OK in small amounts OR
  • the person who says no way, no fake stuff, period?

Let’s look at it this way:  If you had lung cancer and I said, “Hey, go ahead, smoke 20% of what you used to, from 40 cigarettes a day to 8 cigarettes.  Really, it’s OK to smoke with lung cancer as long as you smoke in serious moderation.”

I would hope you would take one look at me and think that anyone who would tell you to keep smoking ANY amount with lung cancer is not the person you want to be working with you on your healing path.

Seriously, run from anyone who tells you that ingesting the poison that got you where you are, health wise, is still OK in small amounts.  It is not OK in any amount!

Same goes for liver cancer.  Let’s just say you drank a liter of Jack Daniels a day and then find out you have liver cancer or cirrhosis.  Now I tell you to cut back to just 7 to 8 oz a day of your happy Jack.  Would you not think I was completely nuts for telling you to keep drinking alcohol?  Seriously, your liver is toxic and sick, really sick, but go ahead and keep drinking.  Just drink less??!! Would this even make sense to you?

Bottom Line:  Get the fake shit out of your diet, all fake shit, not just artificial sweeteners.  Get rid of artificial anything. (That is IF you want your reproductive tract and whole body to heal.  And, let me add, any disease is a whole body disease.)

2.  Book says refined foods are OK in moderate amounts.

Refined foods are what has robbed your body cells of nutrients, robbed your reproductive tract of its health.  No refined foods, period.

You want to rebuild your cellular health and rebuild your body.  Eating refined foods will continue to rob your cells of their nutritional stores.  Why would you want to keep doing that?

3.  There was no advice to seriously cut your intake of grain carbohydrates and refined carbohydrates (again, the advice is that small amounts are OK.  No amount is OK. Eating them is damaging to your body at this point.)

PCOS is a carbohydrate issue, a pre-diabetic metabolic syndrome thing happening in your body.  Despite the main stream medical mentality that refined grains, refined carbohydrates (think potato chips), and sugars are OK, in moderation, in your healing diet… I am telling you that they are not.

  • stop eating all kinds of sweeteners, real or artificial
  • stop eating all grains, refined or whole, processed or not.  This means: pasta, bread, cereal, cakes, pies, cookies, donuts, crackers, granola, oatmeal, etc. (Relax, take a deep breath; when you heal your body you can once again enjoy small amounts of whole grains only. But first you have to get rid of the shit that is making you sick and heal your beautiful body cells.)
  • eat whole fruits only and in small amounts, maybe one or two servings a day and choose low sugar fruits (Berries over bananas, apples over pineapples).
  • SKIP FRUIT JUICE of any kind, it is liquid sugar to your sick body.

4.  Skip the suggested complicated math equations to figure your calorie and carbohydrate counts for the day.  Complicated math makes eating a chore.  Learn to eat real food in real amounts for your body and your movement needs and math is not necessary.

Eat 100% real food, 100% whole food and skip the:

  • sugars
  • grains
  • fruit juices
  • refined carbs (potato chips, french fries, etc.)

5.  Book says tofu hot dogs are a good choice.

NO WAY.  Crap food!  Tofu hot dogs are some of the worst processed soy crap on the planet.  Any of the fake soy “meats” are toxic, processed, refined crap.  If a product contains soy oil, soy isolates, soy protein, textured soy protein, etc., avoid it!

Soy that is OK to eat in tiny amounts:

  • high quality, organic, plain tofu
  • tempeh
  • miso
  • natto

Skip soy milk…. think junk food being sold as health food.  Seriously.

6.  Margarine is OK by this books standards!

Seriously lady writing this book?  Margarine is a factory made product NOT food.  If it comes from a factory, not a real farm, do not eat it.

Find real butter; butter from cows wandering in fields eating what cows are supposed to eat… grass.  Not commercial butter sold in grocery stores but real butter.  Eat it, love it, enjoy it as it sinks in and nourishes your reproductive body cells.

That butter may not have come from a plant BUT the cows who made the cream to make your butter were eating plants; the plants that cows are supposed to eat: grass!  This means the cow’s body cells, organs, etc. are healthy and their cream is healthy.

Worried about saturated fat?  Read up on it on mercola.com or the Weston Price website. Think about Eskimos eating whale blubber… were they worried about saturated fats?  Eskimos were amazingly healthy until we introduced them to white flour, white sugar, alcohol, factory made foods, etc.

By the way, animals fed their natural diets (cows eating grass) have a much lower level of saturated fats than factory farm raised – grain fed cows.  Again, living beings eating their naturally intended diets are health, inside and out!

7.  The book’s author recommends low-fat ice cream.

WOW, read the labels on that crap.  Low-fat ice cream, and most ice creams, are loaded with tons of fake shit.  Do not eat it.  Fake kills, nature heals.  Find a local source of pasture raised cows and eat their yogurt, full fat and all.  Want a recipe for an ice cream substitute made with real, full-fat yogurt?  I will add it below.

Same goes for the low-fat cheese recommendation… eat real cheese from real cows, goats, sheep, yaks, pigs… whatever, just animals eating their natural diets: grass.  Skip the fake shit.

8.  Books recommendations follow the USDA Food Guide Pyramid.

That pyramid should be burned.  A grain based diet will not heal your PCOS. Skip the food pyramid recommendations.  Eat whole foods, in season, grown locally and sustainably.

Yes, real food is more expensive.  Let me remind you, real disease is a serious expense: financially, emotionally, physically, spiritually….

oz. prevention

9.  Book recommends coffee and scones or coffee and bagels (refined flour bagels at that) for breakfast.  

This is not real breakfast food my friends.  Try the yogurt recipe I mentioned above.  I will add it below.

Eat an omelet (yes, eat both the whites and yolks) with lots of veggies in it.  Try an omelet with apple slices and a bit of cheese (full fat from pasture raised animals) or try beet slices and a bit of feta cheese.  Be creative with real food.

10.  Microwaves are OK to use according to this book.

Let’s just say no to microwaves.  Look up European studies on them.  I would not eat food or beverages cooked or heated in a microwave. Your body cells deserve better.

OK, there is so much more I could say.  But this is a long one I know.  I am passionate about real food, real health, and real healing.  If we stop doing the shit that makes us sick and start doing that which heals… well, we will heal.  That is what I wish for you!

lifestyle heals

Got a healing story to share?  Tell me about it!

Blessings, Paula



Ice Cream Substitute

I often am asked about ice cream as many people cannot resist the creamy, sweet, cool taste sensation of this treat.  “What can I do to replace this treat?”  I have clients who eat it every night and know they need to end this ice cream and refined sugar relationship!

This is my version of something that is a creamy & yummy treat.

½ to 1 cup of whole fat yogurt from pasture raised animals

1-2 tbsp. of organic peanut butter, almond butter (some yummy, nut or seed butter to add to the creamy texture)

½ to 1 tsp. real vanilla extract (I use extra vanilla and cinnamon and skip the sweetener, good idea for those with metabolic issues including PCOS)

½ to 1 tsp. raw, local honey or local maple syrup (the darker B & C grades of syrup are less refined & more nutritious)

Optional spices & flavors:  cinnamon, cardamom, nutmeg, ginger, hazelnut extract, almond extract, coffee extract, chocolate extract or cocoa powder…… use your imagination and flavor to your liking.

I also add raw, organic nuts and seeds of various types to give it crunchiness, organic no added sweetener granola, local / seasonal berries or fruit (depending on the time of year).

PCOS:  skip the granola, it is a grain food.  You can add it back, in small amounts, after you heal your body.

If I am eating this as ‘breakfast’, I often will beat a local, free range, naturally fed chicken egg and add to the yogurt-nut butter base then add flavors and fruit.  This adds healthy fats, protein, vitamin  A & D, iron, minerals, and all sorts of good nutrients!

IMPORTANT: Know who raises you eggs, and how they are raised, before eating them raw.


Healing the Female Reproductive Tract

Got PMS, heavy bleeding, infertility, PCOS, and a host of other female reproductive tract ills?  Whole foods and herbs to the rescue…. read on Divine Females!

whole foods

Healing the female reproductive tract starts by healing the whole body.  Healing happens through feeding the body, mind, and spirit with “whole” life style choices.  This means foods, activities, thoughts, energy, people we connect with…

Healing needs to happen in mind and soul for healing to happen in the physical body. As a Holistic Healer and Health Coach, I love to start the healing process, working with people, around their food choices and moving them towards a whole foods mindset and lifestyle.  Through whole food education a connection develops between myself and my clients.  We base our healing around the foods they currently eat and the foods they need to transition into eating for their physical healing to happen.  This connection through education opens the door to heart, mind, and spirit so we can work on their whole person – holistic healing!

So let’s start with whole foods and their impact on the human physical body: Whole food eating means feeding our bodies the way nature intended.  This means eating foods in their natural state, as close to the perfectly “whole” state in which nature provides them.  This also means following the natural growing seasons and eating more foods that are locally grown and produced.  Organically grown is always a good option as well.

Your body’s cells depend on the food you eat to reproduce, repair, and thrive.  Whole food makes ‘whole, healthy’ cells.  Processed, refined package foods, and junk fast foods (think Supersize Me, a documentary movie on the ills of fast food eating & living) create cells that are degenerated, and less healthy than the original parents cell.  A lifetime of non-whole food eating and your cells have progressively degenerated many, many, many times.  This is degenerative disease.

Body cells make body tissues and tissues form body organs.  The body organs form organ systems.  All the organ systems together create an organism, YOU!  Cellular biology depends 100% on the food you eat.  Your tissues, organs, organ systems, YOU (the organism) can only be as healthy and whole as the foods you eat.

Whole food nutrition is eating in balance, which in turn keeps the body in balance.  Foods grown naturally develop with the right proportion of carbohydrates, proteins, and fats intended for that particular food.  They contain balanced vitamins, minerals, phyto-nutrients, and enzymes. This natural balance for each food ensures that the body can properly use the nutrients to balance and heal every body cell. Foods that have been refined or processed (parts of them removed or altered) or enriched/fortified (things added) upset this natural balance in foods and will do the same in your body and to your body’s cells.

The effects of moving away from whole foods and towards refined, processed, and convenience foods are very prevalent in our society.  The cancer, cardiovascular, bone, teeth, weight, and many other health problems are directly related to this change to our “modern” diet. Traditional societies, who still eat whole foods, do not suffer from these health problems.  As a society, we spend much time looking for cures.  The cure is most often in the prevention.  The best start is to return to whole food principles of eating and healing  every body cell.  Whole, healed body cells equal a whole, healed body.

“Men dig their graves with their own teeth and die more by those fated instruments than all the weapons of their enemies.”  – Thomas Moffett, 1600 AD    

“The cure is the same as the prevention.  Let food be thy medicine.”  – Hippocrates  

On a very simple level, anyone can tell that a baked or steamed, whole potato is more nutritious than potato chips.  Use that thought process with any food choice.  Ask yourself, “How close is this food to its natural, whole state?”  This question makes it very obvious what should be included in our daily fare.

The following grouping of whole foods will get you started on a whole food nutrition concept.

Whole food eating guide

VEGGIES:  Buy fresh, seasonal produce (better yet, grow as much as you can of your own or visit farmers who grow it for you, www.gardenshare.org) and eat it as whole as possible: raw or very lightly steamed.  Lightly steamed means veggies should retain their color and crisp texture, 2-3 minutes for small veggies & greens, slightly more time for larger veggies. Soups and stews in winter are longer, slower cooked foods to nourish you in cold weather.

FRUIT:  Same idea as the veggies but raw is best, in my eyes.  Dried, frozen & canned local fruit is good during off-season.  Eat dried fruit in moderation.  It is a concentrated sugar source.  Fruit juices are merely liquid sugar, best avoided and eat the whole fruit instead.

BEANS & LEGUMES: Fresh, in season is best; very good raw & some lightly steamed.  Dried beans, in the off season, are a nutritious source of protein, vitamins & minerals. It is an enjoyable art form learning how to cook and create meals with them: soups, dips, sandwich spreads, casseroles, bean milks, bean burgers & loafs, hearty additions to breads/muffins/cookies…the list is inexhaustible!  Try sprouting for added nutrition.

GRAINS: Learn to cook & enjoy whole grains: oats, rye, millet, rice, wheat berries, barley, quinoa, spelt, corn, amaranth…this is just a partial list.  They can all be cooked and eaten like rice, enjoyed cold in salads, hot in soups/casseroles/pilafs or as tasty hot cereals or leftovers as cold cereal (mix with plain yogurt, nuts & seeds, cinnamon, vanilla).   Whole grain kernels are best.  When choosing flour & flour products (breads, pastas, pastries, cookies & baked goods) make certain that all flours used in the products are 100% whole grains, not refined/bleached/enriched/unbleached etc.  Better yet, make your own flour products.  That way you are in total control of all ingredients being whole foods.  Grains are easy to grind into flour in a high quality blender or grinder made for this purpose.

PCOS, PMS, etc.?  Keep the beans and grains to a minimum, perhaps not at all until your body heals.  Get rid of 100% of the refined foods in your diet, simple carbohydrates, and sugar.  your body will heal!

NUTS & SEEDS: Whole & raw is best.  Raw nut butters are a delicious and fun alternative (raw peanuts & peanut butter are not recommended, eat both roasted, peanuts are actually legumes/beans). Nuts & seeds are a good source of healthy fat; just remember to eat in moderation.   Nuts like almonds, hazelnuts and coconut can also be ground into flour and used to replace grain flours.  Many people do better, health and weight wise, keeping the grains to a minimum in their diet.  Grains are used to fatten cattle and livestock – need I say more?

FATS & OILS:  Your healthiest option is fats from whole foods, not oils.  All of the above whole foods contain varying amounts of fat.  The foods listed below contain high percentages of healthy fat and should be eaten in moderation.

Getting healthy fat from whole foods means making choices like these:

  • Sesame seeds or tahini over sesame oil
  • Almonds or almond butter over almond oil
  • Olives over olive oil
  • Flax seeds over flax seed oil
  • Avocados over avocado oil
  • Soybeans/tofu/tempeh over soy oil (use soy in extreme moderation and only from an organic, non-GMO source.)

When you choose to consume oils, make certain you are buying high quality cold pressed oils, not refined, chemically extracted oils.  Most supermarket oils are poor quality and chemically extracted.  Most are also cheap poly-unsaturated fats that seriously disturb the “fat” health of your body.  Naturally, cold pressed is more expensive, but remember your health is worth it. Think preventative maintenance!   Best bets for cooking oils are sesame oil and coconut oil. Lard, from pasture raised animals and home rendered is awesome for cooking. (Remember how Gramma always had that metal pot of pork lard on the stove? My gram did and my mom too until the US Gov. started telling us that pork fat, saturated fat was unhealthy.  I will eat my butter and lard, from healthy animals, over factory made cheap and unhealthy vegetable oils, thank you very much!) Use extra virgin olive oil for salad dressings and splashing on veggies.  I prefer butter from grass-fed cows for cooking, baking, and eating on foods (or eating off a spoon, a large spoon)!

FISH:  Naturally raised (This means fish-eating their natural foods, not being fed grains. Fish do not eat grains in their natural setting!) and wild caught fish are the best health bets.  Avoid fish raised in fish farms.  Fish raised in farms are often fed unnatural diets and given antibiotics to combat diseases acquired from living in close quarters and unnatural conditions (much like factory farm raised animals).  Fish are good sources of healthy fats, if they are natural fish.

ANIMAL PRODUCTS:  Including meats, poultry, eggs, milk & dairy products.  Buy products from animals fed naturally and free range raised. Organically, free range raised is even better.  Example:  cows who graze & eat natural grasses, not fed grains.  Natural lifestyles ensure animal products that are high in health promoting omega 3 oils.  If fish can develop a personal healthy fat ratio by eating their natural diet, other animals do too (Humans included).  Fish do not have some magical ability that no other creäture on this planet was endowed with!

Humans, eating their natural diet, live and thrive disease free!

PACKAGED FOODS:  Every ingredient should be whole and natural.  If not, put it back on the shelf and walk away with your cellular health intact.

Planning your diets with these whole food principles in mind will create health, lifetime wellness and prevent lifestyle diseases.

REMEMBERThere is not one diet prescription that works for everyone.  Individuals thrive on different percentages of carbohydrates, proteins, and fats.  Using a whole food diet, discover what works for you and live it.  Example, some people thrive by removing all grains from their diets.  Keep in mind your nutritional needs may change with the changing seasons of the year and your life.

Female Reproductive Tract: So, relating this all back to healing the female reproductive tract… what heals the body cells, heals the whole body’s cells.  All cells, no matter the organ system they are part of, respond to whole food eating and heal.

Males?  This goes for the guys as well!  Healing the body heals the male reproductive tract.

Go ahead, dive into what it means to eat whole and re-create your eating habits, your health, and your life!

Blessings to all.

Got Heavy Bleeding? Get Wild Yam!

Got Heavy Bleeding?  Get Wild Yam!

Heavy bleeding, menorrhagia, is common in early menstruating years, in peri-menopause, and at times when hormones are fluctuating and unbalanced.

(There are a whole host of medical problems that can precipitate menorrhagia but I will stick to simple, hormonal imbalances here.)

Western medicine’s answer to the problem is to regulate a females cycle using synthetic hormones.  Often times this means prescribing birth control pills to teenagers (women of all ages, really) to regulate their cycles.  A teen’s body just started to function in a menstruating way; do we really expect it to function perfectly from the beginning? Should we not let her body settle into what will be normal for her?

When menstrual symptoms persist, I urge females to turn to nature for help.

Getting to the root causes of a female’s heavy bleeding, not covering it up with a synthetic hormone prescription, supports the whole body’s health and healing.

Actions to take:

1.  100% whole food diet – When we feed our bodies whole food, as nature gave them to us, our bodies respond with vibrant health.  This means all physiological processes function as they were meant to.  This means balanced hormonal health and reproductive cycles.

2.  Outdoor exercise, fresh air, and natural light – all three are essential for the optimum function of your body.  Go now: get your boots, sneakers, or flip flops on (depending on where you live on this beautiful planet) and get outside.  Your ovaries, your whole body, will thank you.  Get natural sun light and moon light.  Natural light regulates your hormones.  Nature is amazing.  You are nature.

3.  Sleep – Your body functions best with plenty of sleep, preferably before 10 PM.  This ensures the best natural rhythms of the body.  Human body rhythms follow nature’s rhythms because we are nature.

4. A balanced body weight for you. This means taking into consideration your body size, shape, bone structure, etc.  Adipose tissue produces estrogen and can contribute to hormone imbalances and estrogen dominance, in women. Maintaining a healthy body weight / body composition supports the female body from having heavy menstural flow.

5. Herbs:  There are many herbs that work to balance the female reproductive organs, hormones, cycle… Herbs are food that feed the body cells, nourish your whole body, mind, and soul.  You can take herbs in multi-herb formulas or in single herb healing medicines, depending on what you are trying to nourish and heal.

Remember, herbs are food.  Using herbs is akin to eating fruits and vegetables. Ask a certified herbalist for help finding the formula best suited to your reproductive needs.

I use wild yam, in varying doses to match the natural female cycle and the rising & falling of progesterone, to prevent the gushing bleeding of peri-menopause. Again, wild yam works like a charm.
My menstrual flow is very light (mini pad) except for about 12 hours of moderately light flow and it lasts about 48 hours, sometimes 2 1/2 days.  I was doing the “gush thing” that soaked through pads, clothes, coats, onto car seats, etc.  There were huge clots everywhere.  I am glad to have ended that issue with herbs… wild yam.
The female hormonal cycles:
female cycle
Wild Yam has also ended my monthly, hormonal-shift migraines. These migraines can happen to women when the estrogen or progesterone levels drop during the monthly cycle.  While this is a normal hormonal drop (see cycle chart above), as hormones do not stay at the same level all month, in some women this shift in hormones can trigger migraines.  Those “beautiful” menopausal years migraines plagued me until I figured out it was an estrogen dominance issue.  Wild Yam to my rescue.
Years ago, I used wild yam as my birth control.  Again, it worked like a charm.
I would recommend you do not use just any wild yam off the store shelves, use Living Earth’s product, and ask for help from a knowlegeable practitioner to know what you are doing with herbs and understanding your body’s fertility cycle.  See below.  AND, read the booklet to know how to take it properly for birth control.  Again, need help, ask.
Below are 2 booklets (The first two are booklets and yes, I have copies of all) and 1 full size book on Wild Yam.  This is good reading to learn the wonders of natural healing; taking self-responsibility for the health of your body.

wild yam books


The below company, Living Earth, is the one I have used, personally and for client’s health and healing needs.  I trust this company and their product. Click on image below to visit the company that offers this female balancing herb. Need help, ask.

Blessing of good health, Paula

                                                                  wild yam               Green Bush Natural Products            

Herbs are Healing, Whole Foods for Your Reproductive Tract

Herbs are Healing, Whole Foods for Your Reproductive Tract

Herbs are amazing, healing tools because herbs are whole foods. Whole foods nourish each and every cell in your body.

Whole food eating means feeding our bodies the way nature intended. This means eating foods in their natural state, as close to the perfectly “whole” state in which nature provides them. This also means following the natural growing seasons and eating more foods that are locally grown and produced, in season. Whole food nutrition is eating in balance, which in turn keeps the body in balance. Foods grown naturally develop with the right proportion of carbohydrates, proteins, and fats intended for that particular food. They contain balanced vitamins, minerals, phyto-nutrients, and enzymes. This natural balance for each food ensures that the body can properly utilize the nutrients.

The effects of moving away from our whole food diet and eating a refined, processed, and convenience food diet are very prevalent in our society. (Ask me for my educational handout titled Whole Food Eating for an easy introduction to healing body cells with whole food nutrition, pyoumell@gmail.com)

One of the biggest tragedies of human civilization is the precedents of

chemical therapy over nutrition. It is substitution of artificial

therapy over natural, of poison over food, in which we are feeding people

poison trying to correct the reactions of starvation.                

Dr. Royal Lee

As a culture, we have created the same scenario with our healing medicines, including those for healing the female body. We have moved away from whole, natural medicines to the processed, refined, factory made pharmaceuticals that upset balance in the human body. Just as refined, factory made food products upset the body’s natural balance.

Herbs, whether ingested as a medicinal infusion, taken as a tincture or in any other form of herbal medicine, are whole foods. The nutrients in the herbs: vitamins, minerals, phyto-nutrients, and the nutrients yet to be discovered, are utilized by the body cells to cleanse, nourish, and heal each and every body cell.

Herbs specific for the female reproductive tract are nourishing to the reproductive organ’s cells. So often we get the message from main stream media and medicine: Do NOT use herbs as they are potentially dangerous. This is as crazy as saying that eating beets, apples, or any other natural, whole food is potentially dangerous.

When we eat a beet, an apple, some broccoli, or any whole food, our body digests and absorbs the nutrients in the whole food to nourish our cellular health. The same process of digestion and assimilation of nutrients happens with herbs. Herbs are whole food; herbs are healing medicine.

Herbs are plants (leaf, root, stems, bark, berries, seeds), like a beet or an apple, that have nutritional and healing properties with affinities for certain tissues.

Herbs for female health are many and each has its own healing purpose. Used in combination, they create powerful healing energy in the female body.

Some excellent female healing herbs are:

• Stinging nettles

• Red raspberry leaf

• Wild yam

• Chaste tree berry

• Motherwort

• Red clover flower

• False unicorn root

• Passion flower

• Don quai root

• Wild carrot

• Ginger

• Blue and Black cohosh

• Squaw vine

• Black haw

• Yarrow

• Pennyroyal

• Mugwort

• Partridge vine

These herbs balance female hormones, tone and heal the female organs, and add nutrients to every cell in your body.

A simple healing tea I used to make for my roommate, many years ago before I had become a certified herbalist, to ease her menstrual cramps: chamomile tea with 30 drops of black or blue cohosh tincture. When she moved into her own apartment, just up the street, she would call me every month and ask me to bring her a jar of this cramp relief tea.

For specifics on which herbs to use for your personal needs, contact an herbalist in your area. In the Potsdam, NY area? Give me a shout.

Herbs for healing other organs: (Just to remind you how amazing herbs really are!)

• Saw palmetto for the prostate

• Hawthorne berry for the heart

• Rhubarb root for the colon

• Milk thistle for the liver

• Nettle as a general nutritive herb (Yes, I truly love nettles!)

• Dandelion and burdock root for liver cleansing and nourishment

The list of herbs and the cells / organs they nourish goes on and on. These are just a very few example of herbs and the cells / organ they have affinities to nourish and promote healing. This healing action happens because the herb adds whole food nutrition to your body cells. This is the same thing a beet does; feeds your body cells.


Stinging nettles are my favorite herb! Nettles are a power house of nutrition and healing energy for the whole body. I add nettles to every combination herbal formula I create. Use nettles in your female healing remedies!

With that said, I recommend you read up on the herb you want to ingest for its nourishing, medicinal abilities. Learn about the herb and its healing affinities before you make the decision to take it. Contact your local herbalist for help in choosing the right herb or blend of herbs to add to your whole food dietary plan to promote personal health and healing.

Words from a happy client that demonstrates my point about herbs and whole body healing; that body cells are nourished by ingesting herbs:

Thanks Paula. The herbs you recommended for my peri-menopausal symptoms

have really helped.  No more migraines, moodiness, or horrible night sweats.

After years of challenging health symptoms, I am very happy to be healing

with whole foods, including female healing herbs.

Sherry B.

Herbs are whole foods. Use them wisely for healing your female energy and whole body healing.

Blessings of health, Paula

red clover        red rasp

Red clover flower and Red raspberry leave, combined with my favorite herb:  Stinging nettles, are the three herbs I recommend for a fertility infusion to drink daily.