Say Goodbye to Struggle


Say Goodbye to Struggle “Only when we are no longer afraid do we begin to live in every experience, painful or joyous; to live in gratitude for every moment, to live abundantly.” – Dorothy Thompson Struggle is a common expectation in our society. We tend to plan for it, anticipate it, and invite it into our lives. It has become so familiar that we often push away joy or peace or harmony, declaring such experiences to be unreal or temporary or frivolous. Many folks tend to feel more alive when they’re struggling against something. Work groups and whole organizations are established to compete – a form of struggle – against something. War and violence are glamorized. Ill health is considered routine. Senility is the prospect of advanced years. Suffering is considered noble. Whether we struggle against struggle or resign ourselves to struggle, we are in struggle. And so Now, to You…. Let’s move from the collective “we” and the impersonal “they/many” to you, your inner self, and your behavior. Consider how you struggle. Knowing how you struggle will assist you in replacing your pattern with different behavior. You may also find it helpful to reflect on what you struggle against, but I caution you about lingering there too long. It’s too easy to fall into the trap of explaining or blaming the “what” against which you struggle. Your struggle is not about the other person or thing; your struggle is about you. Select something real in your life that you struggle against, just to give yourself a laboratory. It may be some little annoyance, such as a spouse’s dirty socks on the floor or wet lingerie in the shower stall. Or you may select something work related, such as a co-worker’s competence or an assignment you dread. For the purpose of this initial exercise, select an issue that you classify as a small to medium concern. Practicing on something real but not overwhelming will give you courage to explore something you consider a major struggle. Bring this idea or subject into your mind and feel the feelings. You may find it helpful to close your eyes to stay focused on the task. What does the struggle feel like? What sensations do you feel in your body and where do you feel them? What emotions do you feel and how do you feel them? Hear what you say about this subject to yourself. What does the resistance/struggle sound like? What color is the struggle? How big or small is the struggle? Identify all the reactions, signals, sensations, feelings, and emotions that you can. Try not to ignore anything that comes into your awareness as you read this. How does your neck feel? Your shoulders? Your stomach? Do you feel agitated or impatient? Do you want to do something else? Are you fascinated by the sensations? How you respond to these questions suggests how you respond to struggle in other parts of your life. While you may want to believe that this is just a hypothetical exercise, it’s not. It’s a real exercise, one that can train your awareness and all the muscles in your being to choose responses other than struggle. It’s helpful to know how you struggle if you wish to change your pattern. Goodbye; Graduation Often when I talk to people about “holding on” and “letting go” I experience their resistance. What variety! (And, yes, I experience my own resistance, my own brand of struggle, which helps me to speak with greater authority on the subject.) In certain situations in our culture we celebrate goodbyes or endings well. Graduations are endings we tend to do well. Graduations are also recognized as beginnings. Yet, so too, are all endings! That is the point. When we say goodbye to something that we no longer want or need or when we say goodbye to someone who is ready to leave, a space opens for something or someone else. This is a process, not a linear sequential set of cause and effect steps. However, if you find it easier to perceive this process as linear, do so. So, are you ready to graduate from the School of Struggle? If you choose to stay longer, you’ll continue to learn. That is guaranteed. Keep in mind, though, that you’re likely to learn and re-learn and re-learn again the same lessons. Other schools await your enrollment. The School of Joy. The School of Peace. The School of Abundance. The School of Love. The School of Health. The School of Laughter. The School of Enlightenment. The School of Mastery. Entrance exams are simple: Give up struggle for freedom, fear for love, illness for health, pain for joy, hopelessness for mastery, etc. Say goodbye to those experiences you’ve completed or to those persons whose relationships with you have ended. You won’t be able to stay in The School of Joy if you hold onto struggle – you’ll be expelled or asked to take a leave of absence. Merely enrolling in The School of Love is not enough, you must practice unconditional love and not cut classes. You can stay in these schools even though you occasionally fail an exam or re-visit your old school. The principals/principl es of these schools are infallible; the teachers, exacting and loving. Goodbye Party Joyous goodbyes often prompt you or your friends to give a party, a celebration. On New Year’s Eve, you say “goodbye” to the old year and “hello” to the new one. For school graduations, you celebrate the ending of education in one institution and recognize the rite of passage to another institution or the military or the “real world.” For retirements, sometimes accompanied by a gold watch, you honor an individual’s workplace contributions and help to welcome the retirement years. So, why not create a Goodbye Party for Struggle? You may prefer to have a Hello Freedom Party, instead. However, if you need to say goodbye or thank something or someone who has been with you, focusing on the goodbye or graduation party will be useful. You won’t be successful claiming that all is well or life is good while fierce anger or pain or unresolved issues are stuck inside you. Let the unwanted stuff go. If struggle has been your friend, give a going away party or a hello freedom party to celebrate the release of this energy. Thank struggle for being a teacher. Make the party your unique event: buy balloons or not. Celebrate your party alone or with friends. Let an object represent the struggle and release the object to the trash or a fire or the great outdoors. Use rituals that have meaning for you. Welcome in the new opportunity. Goodbye, Struggle, goodbye.
Health and Wellness Associates


Lifestyle, Rx to Wellness, Vitamins and Supplements

Depression and Moods


Depression and Moods, What to Do!

Depression and mood disorders are devastating health problems

today. When you go to your doctor, their answer is often a prescription for one

of the various popular anti-depressant drugs. Many doctors do not investigate

for metabolic or nutritional deficiencies that may be the ‘real problem’ for

your depression. Patients have no idea why they feel so awful or where to start

looking for the answer. They expect their doctor to give them real solutions.

Instead they get drugs as the easy fix. Drugs are not an easy fix because of

the serious side effects that come with taking them. Doctors prescribe these

drugs from information they get from the drug sales rep which often is only

part-truth. The side effects and dangers of these drugs are down-played or left

out altogether. Prescription drugs should only be prescribed after other

medical problems have been ruled out.

Learn About 10

Nutrient Deficiencies That Cause Depression and Mood Disorder Symptoms:

If you suffer from depression or mood disorders you may be

deficient in one of the nutrients below. Researchers have found that many

people who suffer from depression and mood disorders are deficient in not just

one nutrient but several, all contributing to the symptoms.

#1: Healthy Food Deficiency?

Junk Food Diet

Is your diet filled with sugar, junk foods, sodas, or processed

foods? Do you often skip meals. If you suffer from depression or mood

disorders, start a food diary of the foods you eat every day. You will find

answers to your health problems while doing that. Your shopping cart and

refrigerator tell the story of your health. My husband works as a cashier at

Walmart. People shopping for their family fill their cart with junk sugar

filled cereal, chips, candy, soda, , TV dinners, and over-processed food in

general. Seven-Elevens thrive on selling candy, soda, and chips to the

eat-on-the-run customers. There are very few fresh vegetables or fruit on the

average American’s grocery list. This is why so many Americans are obese,

depressed, and suffering from diabetes. If your life is not going well, eating

junk food is not going to improve your outlook.

#2: Omega-3 Fatty Acids


These are found in foods such as fish and Flax Seed Oil. A

deficiency of Omega-3 fatty acids or an imbalance between Omega 3 and Omega 6

fatty acids may be one of the contributing factors to your depression. Omega 3

Fatty acids are important to brain function and your mental outlook on life.

They also help people who suffer from inflammation and pain problems.

Researchers have found that many patients with depression and mood disorders

are deficient in Omega 3 Fatty Acids. It is important to buy fish oil that has

been cold processed and tested for heavy metals and other contamination. It

should state that on the label.

#3: Vitamin D Deficiency:

Important to immune function, bones, and brain health. Sunlight is

the richest source for natural Vitamin D. The Journal

Clinical Nutrition in Jan 21st, 2013

published the result

of research that analyzed over 18000 British citizens for Vitamin D deficiencies and

associated mental disorders links. They found that a deficiency of Vitamin D was present in

patients with depression and panic disorders. The study results stated that

people who are deficient in Vitamin D are at higher risk for developing

depression later in life. Most seniors are deficient in Vitamin D. Often people

working long hours in offices are deficient as well. Get out in the sun. Take a

walk during your lunch break or walk your dog. Play a game with your kids

outside away from computers and the television. Get out of the house and into

the sunshine. Just don’t overdo it if you are sensitive to the sun. Overdoing

it is not good either.

#4: B-Vitamins


There is much research in Neuropsychiatry that proves the link

between B-Vitamin deficiencies and mood disorders including depression. Buy gel

capsules instead of tablets with at least 25 mg for each of the different B-

Vitamins included in the formulation.

#5: Zinc , Folate, Chromium, and

Iron Deficiencies:

Patients with depression are often found deficient in many

nutrients including these. Often today’s foods are sadly lacking in minerals

and trace minerals.

#6: Iodine Deficiency:

Iodine is necessary for the

thyroid to work properly. The thyroid, part of the endocrine system, is one of

the most important glands in your body. The thyroid gland affects every

function of the body including body temperature, immune function, and brain

function. Iodine is found in foods such as

potatoes, cranberries, Kelp, Arame, Hiziki, Kombu, and Wakame. This problem was

once solved by using Iodine enriched salt. Today

iodine deficiency is again becoming a problem with salt free diets. Salty

chips, processed foods, and junk food do not contain iodized salt.

#7: Amino Acids Deficiency:

There are 9 necessary amino acids that cannot be manufactured in your body. You

must supply them to the body by eating quality food choices.

Amino acids are found in meat, eggs, fish, high quality beans, seeds and nuts. You need to eat a variety of

different foods to furnish the body with all the amino acids needed to be

healthy. Not all foods contain all nine amino acids. Vegetable food sources for

amino acids include Moringa Oleifera leaves. Your brain uses the amino acids

found in the food you eat to manufacture neurotransmitters needed for optimal

brain function.

What are neurotransmitters and

what do they have to do with depression?

Healthy brain function needs the proper balance of

neurotransmitters. Some neurotransmitters calm the brain and others excite the

brain. Their balance in the brain creates stability of emotions and thinking.

Often depression and other mental disorders are caused by imbalances in

neurotransmitters. Dopamine, noradrenaline, and GABA are three important

neurotransmitters often deficient in depression. Orthomolecular physicians have

found that treatment with amino acids including tryptophan, tyrosine,

phenylalanine, and methionine can correct different mood disorders like

depression. The Orthomolecular doctor first takes urine and blood samples to

test your amino acid levels. Then if he finds imbalances, you will be given

amino acid supplements in the optimal dosage to correct the problem.

Orthomolecular doctors treat the base cause for the depression or mental

symptoms. If it is a nutritional imbalance such as a Omega 3 deficiency, you

will be prescribed that supplement. Instead of treating with drugs, they treat

the deficiencies that cause the mental symptoms with vitamins, minerals, and

amino acids.

There are tests that prove nutrient deficiencies. The problem is

often your standard medicine doctor will not give clearance for the tests, nor

will your insurance pay for them. Most doctors are not schooled in nutrition

and diet. They have no time to go over your eating and lifestyle habits. Saying

that, a few companies and health providers exist who do have preventive health

programs. The reality is a majority of people do not get quality preventive

healthcare, especially those on Medicaid or Medical. You need to visit a

holistic doctor who knows his nutrition. More than likely you will have to pay

out-of-pocket for the tests. You can go through Life Extension Institute. After

becoming a member, you can receive the tests through the mail. You take the kit

to a lab to get your blood drawn. You then send the kit back by mail and

receive the results by mail. They do not give you interpretation for the tests

nor how to correct the problems found by testing. You can at least find out

what vitamins and minerals you are deficient in. Drug-focused therapy is the

main reason that so many people never get diagnosed properly. Insurance plans

will pay for drugs but not nutritional supplements. That is the sad state of

our health care system here. You must take control of your health and find a

doctor whose goal is holistic and preventative medicine.

If you need assistance with this, give us a call at Health and

Wellness Associates.  Remember, we are

completely confidential, we do not report to your employer or medical insurance

company.  We offer a Fair Ability to pay

program to keep things between you and us.

Health and Wellness Associates



Crispy Ham Omelet with Cheese and Mushrooms


Crispy Ham Omelet with Cheese and Mushrooms ( add chopped eggs for a real winner)

Great for those Easter Leftovers! Overstuffed omelets like those at IHOP are eggs at their worst, harboring more calories than a half-dozen doughnuts. Why not spend the 5 minutes at home for a healthier, tastier version?


Makes 4 servings

2 Tbsp butter 1⁄2 lb white or cremini mushrooms, stems removed, sliced Salt and black pepper to taste 4 slices prosciutto,and/or ham, cut into thin strips 8 eggs 4 Tbsp milk 1 cup shredded Gruyère or other Swiss cheese Chopped chives or scallions (optional)


Step 1

Heat 2 teaspoons butter in a medium skillet or sauté pan until foaming, then add the mushrooms. Cook until brown and caramelized, 5 to 7 minutes. Season with salt

and pepper and remove to a bowl or plate.

Step 2

Wipe the pan clean and return to the heat. Add the prosciutto slices, or ham (don’t crowd) and cook for a minute or two, until the pieces begin to shrink slightly and crisp up. Reserve.

Step 3

Heat 1 teaspoon butter in a small nonstick pan set over medium heat. Beat 2 eggs with 1 tablespoon milk and season with salt and pepper.

Step 4

Add the eggs to the pan and use a wooden spoon or heat- proof rubber spatula to move them about, as if you were scrambling them. Continue to do this for 30 seconds

or so, until about half of the eggs have set, then use your spoon to gently lift the edge of the omelet and swirl the liquid egg around so that it runs underneath to the pan.

Step 5

When all but the thinnest film of egg has set, add 1⁄4 cup cheese and a big spoonful of the sautéed mushrooms. Fold the omelet over (either once for a half-moon or twice for a long thin omelet) and gently slide onto a warm plate. Garnish with crispy prosciutto or ham and chives (if using).

Step 6

Repeat to make 4 omelets in all.

If you need help with any dietary issues, we have people to help you.

Health and Wellness Associates