Farmer’s Footprint

In 1960 the chronic disease rate in children was 4%, today it is 46%.

If trends continue, by 2030 1 in 3 children with be autistic.

Many things need to change and the health of our soil and the exposure to chemicals such as glyphosate needs to be at the forefront.

As our external ecology goes, so does our internal ecology.

Check out this trailer below and more information at link.

A documentary series and grassroots movement revealing the impact of health due to chemical farming and the solution of regenerative agriculture.




For more information:


Check out this Rich Roll Podcast with Zach Bush, MD

Total Health Improvement Program THIP Class 3 Recap

Tuesday 3/5/19 THIP United Methodist Church of Monroe. 648 Orchard St, Monroe Oregon. Tuesdays 530-7 PM

Food, Mood & Mindfulness

Eat for health!

Get out of the control and into the body, integrate the 3 neurological centers. 1 head brain 2 heart brain and 3 gut brain through posture and breath awareness, details below

Eat whole plant foods with a diversity of plants to create a diverse micriobiome.

This will decrease inflammation and depression severity. This will add essential nutrients for natural neurotransmitter production

Eat to repair over injure. Consider rate of repair vs rate of injury

How many of our choices help with repair vs injure.

Eat for blood flow.

Consider adding Vitamin D, B, Omega 3 from flaxseed, walnut, dark leafy vegetables, chia seed

Best Diet For Depression from

Antioxidant- and Folate-Rich Foods for Depression from Nutrition Facts

Mindfulness in Medicine Videos From Center for Mindfulness

Food and Mood: Eating Plants to Fight the Blues from PCRM

Rich Roll Podcast videoo: Zach Bush on GMOs, Glyphosate and Healing the Gut

Get whole with awareness of Forks, Feet, Fingers, Stress, Sleep & Love


It is a myth that we need to give up our joy of eating to be healthy

I look forward to my overnight oats soaked in homemade hemp seed milk sweetened with dates and vanilla extract with berries, ground flaxseed, cinnamon, ginger, cacao nibs for breakfast. I absolutely love my breakfast! I look forward to our curry potato, brown rice or quinoa vegetables stews for lunch and dinner or burrito bowls with pumpkin seeds, whole grains, beans and hot sauce. I do not feel deprived. I feel light and energized in my body. I am eating for optimal blood flow and loving every bite. With every meal I know I am repairing damaged blood vessels and healing my body.

Eat whole nutrient dense fiber foods!

Shift your plant to animal ratio, your whole to processed ratio

Perfection is impossible, to be whole is the goal!

Whole foods with fiber: Vegetables, fruits, beans, whole grains, seeds

Avoid or keep to 2 servings or less a week “meats and treats” which are foods WITHOUT fiber

Foods without fiber = meat, eggs, dairy, cheese, oils, white flour, sugar

Eat oatmeal with 1-2 tablespoons fresh ground flaxseed with berries and plant milk

Try “overnight oats” for breakfast:

  • Soak 1/2 cup of steel cut oats after rinsing before bed, soak in plant milk overnight in the fridge.
  • Add 1-2 tablespoons of fresh ground organic flaxseeds, berries, cinnamon

We encourage a large salad with beans, whole grains for one meal a day.

Hemp milk recipe:

  • Blend ¼ cup raw shelled hemp seeds with 2 cups water for 40 seconds
  • Add a few pitted dates and vanilla extract to taste

Read to serve, no need to filter.

Try burrito bowls for lunch and dinner. Google: whole food plant based burrito bowel recipes

Try living on sweet potatoes and kale with fruit for snacks and dessert for a few days.


Move your body a little bit every day as tolerated

ie mini squats in your home, walking in the house or outside, stationary cycling, gentle yoga stretches

Goal to increase exercise to 30-40 minutes a day

FINGERS: Avoid tobacco use


To balance your nervous system, relax the body and prevent compression pain we need to recruit back your parasympathetic nervous system.

To do this:

Practice soft belly breathing and posture awareness

The belly should rise on inhalation and fall on exhalation

Allow shoulders to rest on top of the rib cage avoiding ‘ear muffs’

Minimize slouching, goal for a straight spine and strong core


Prioritize adequate sleep

Minimize screen time 2-3 hours before bed

Read a real book before bed

Consider melatonin assist, take 1-3 mg after dinner

Minimize lighting in home in evening

See my sleep hygiene handout at for more ideas


Connect with yourself, go inward

Choose a few minutes every day for silent contemplation, prayer

Practice gratitude: Place hands on chest and feel one thing you are grateful for for 1-3 minutes before getting out of bed in the AM each day.

Connect with other sentient beings

Be curious about grudges, need for forgiveness, adequate grief work

Next weeks class topic: Prevention & Reversal of Heart Disease.

Class details and RSVP on Facebook or call 541-766-6000

Polycystic Ovarian Syndrome


Chooese low AGE (Advanced glycation end-products) nutrition. So basically avoid all animal products (highest in AGE) and choose whole food plant foods minimizing sugar, flour, oils/fried foods.

Minimize roasted nuts/butters, choose raw.

You may want to shift toward more raw plant foods in general

Increase nutrient dense foods – GBOMBS! Add brown rice, mushrooms to help remove AGEs, whole fibers in general will help with this

Add spearmint, marjoram teas


Don’t smoke! Smoking directly correlates to more severe PCOS.


Move your body daily, at least 30 minutes of exercise

Start a yoga practice with shoulder stands. I practice Jivamukti Yoga

I also love the teachings of Kundalini yogi & master spiritual teacher Guru Singh 


Start a meditation practice – I practice Vipassana meditation

Start an embodiment practice where throughout the day you practice posture and breath awareness. Be in your body, out of the control tower.

Start a breathing practice – see pranayama techniques for beginners 

Get into nature, barefoot on the grass, hug a tree, observe and feel.

For more recommendations, details see my post  Fully Occupy the Space of Your Body


Prioritize deep sleep

See my sleep hygiene handout 


Get connected – most importantly with yourself, see stress recommendations above


Establish & nurture healthy heart centered & honest relationships with other sentient beings

Embrace the mystery

Embrace the darkness and the light, see the writings of Rilke, Rumi, Hafiz, Mary Oliver


Here are 2 Videos from Michael Greger, MD at 



Very nice summary of resources, research, success stories on PCOS by Plant Based Health Australia

Fully occupy the space of your body

Fully occupy the space of your body

Reclaim your birthright of being fully human with the practice of full embodiment

  • “To be (fully) human is to become visible
    while carrying what is hidden as a gift to others.”  ~ David Whyte
  • “let the soft animal of your body love what it loves’.  ~ Mary Oliver
  • The Buddha taught ‘When you sweep the floor, sweep the floor’ – be fully in, fully present in whatever activity your are doing

In this sympathetic (fight, flight or freeze) dominant culture, recruit back your parasympathetic nervous system to be awake, present and calm

Do this by:

Observing posture and breath

  • Straight spine, minimize slouching, allow your shoulders to rest on top of your rib cage
  • Soft belly breath, inhaling through the nose

Learn, practice yoga –

Learn, practice meditation –

Chant, sing, drum, play!

Connect with Mother Earth ~ barefoot on the grass, embrace a tree, observe, appreciate and listen to her and all earthlings

Move your body – Walk, run, skip, swim, dance!

Cold water can give you a jump start. Perhaps finish your showers with cold water.

Eat whole plant foods and when you choose a treat, enjoy it with your whole body!

One step, step by step, feel into your wholeness

To all the peaceful warriors out there

  • Don’t give up!
  • Keep showing up with the power of presence
  • Keep mirroring embodiment

To all those with dominant feelings of fear

  • Gift yourself a few moments of full embodiment practice daily observing your posture and breadth
  • Place your hands on your heart, slow the breadth, breathe into your heart space, let your belly be soft and rise with your inhalation through your nose, feel one thing you are grateful for for 3 minutes a day
  • Return to Love ~ Read Mariane Williamson, Brune Brown, Pema Chodron

To all those with overwhelming depression, you are paying attention! You are awake in an unjust world! We see you! We need you!

  • Fully occupy your body with the practices above or others that serve your true health
  • Depression is an opportunity for transformation
  • Seek out a somatic or depth therapist
  • We deserve community

Before we can rise we need to descend into the darkness, drop down into soul work, create ritual.

May we all show up daily, be present, feel our bodies, connect, reclaim our birthright of being fully human. Return to love, serving one another, all earthlings & our shared home, planet Earth.

What to Remember When Waking

In that first hardly noticed moment in which you wake,
coming back to this life from the other
more secret, moveable and frighteningly honest world
where everything began,
there is a small opening into the new day
which closes the moment you begin your plans.

What you can plan is too small for you to live.
What you can live wholeheartedly will make plans enough
for the vitality hidden in your sleep.

To be human is to become visible
while carrying what is hidden as a gift to others.
To remember the other world in this world
is to live in your true inheritance.

You are not a troubled guest on this earth,
you are not an accident amidst other accidents
you were invited from another and greater night
than the one from which you have just emerged.

Now, looking through the slanting light of the morning window
toward the mountain presence of everything that can be
what urgency calls you to your one love?
What shape waits in the seed of you
to grow and spread its branches
against a future sky?

Is it waiting in the fertile sea?
In the trees beyond the house?
In the life you can imagine for yourself?
In the open and lovely white page on the writing desk?

David Whyte

Wild Geese

You do not have to be good.

You do not have to walk on your knees

For a hundred miles through the desert, repenting.

You only have to let the soft animal of your body

love what it loves.

Tell me about despair, yours, and I will tell you mine.

Meanwhile the world goes on.

Meanwhile the sun and the clear pebbles of the rain

are moving across the landscapes,

over the prairies and the deep trees,

the mountain and the rivers.

Meanwhile the wild geese, high in the clean blue air,

are heading home again.

Whoever you are, no matter how lonely,

the world offers itself to your imagination,

calls to you like the wild geese, harsh and exciting—

over and over announcing your place

in the family of things.

~ Mary Oliver

Forks Feet Fingers Stress Sleep & Love

Forks / Feet / Fingers / Stress / Sleep / Love

Water (example of serving =  8 oz)         

How many servings daily?     0     1     2     3     4     5     more than 5

Beans (examples of servings =  ¼ cup hummus / ½ cup beans / 1 cup fresh peas)

How many servings daily?     0     1     2     3     more than 3

Cruciferous Vegetables like arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens or kale (examples of servings =  ½ cup / ¼ cup sprouts)

How many servings daily?     0     1     2     more than 2

Greens like lettuce or spinach (examples of servings =  1 cup raw / ½ cup cooked)

How many servings daily?     0     1     2     more than 2

Other Vegetables like mushrooms, sweet potatoes or tomatoes (examples of servings =  ½ cup cooked / 1 cup raw)

How many servings daily?     0     1     2     more than 2

Whole Grains like oatmeal, brown rice, bread (examples of servings =  ½ cup oatmeal / 1 cup cold cereal / 1 tortilla or slice of bread / half a bagel / 3 cups popcorn)

How many servings daily?     0     1     2     3     more than 3

Berries (examples of servings =  ½ cup frozen or fresh / ¼ cup dried)

How many servings daily?     0     1     more than 1

Other Fruit like avocados, bananas or apples (examples of servings =  1 medium / 1 cup /  ¼ cup dried) 

How many servings daily?     0     1     2     3     more than 3

Flaxseed, Chia Seed, or Hemp Seed (serving size 1 tablespoon)

How many servings daily?     0     1     more than 1

Nuts & Seeds (examples of servings =  ¼ cup nuts or seeds / 2 tablespoons of nut or seed butter)

How many servings daily?     0     1     more than 1

Herb & Spices (example of serving =  ¼ teaspoon dried)

How many servings daily?     0     1     more than 1

How many days a week do you exercise?     0     1     2     3     4     5     more than 5

For how long do you exercise?     15     30     45     more than 45 minutes 

Do you spend time outdoors?     Daily     Sometimes     Not often

Tobacco use     Never     Sometimes     Daily     type  ______________

How long do you sleep at night?     less than 5hrs     5     6     7     8     more than 8hrs

How often to you meditate or contemplate or pray?     Daily     Sometimes     Not often     Never

For how long?     15     30     45     more than 45 minutes

Do you have a creative outlet?     Art     Craft     Writing     Music     Other Passion

How often do you find time to be creative?     Daily     Sometimes     Not often     Never

What are your connections?     Friends     Family     Nature     Spiritual

How do you manage your stress?



Word Document of this handout

Ong Namo

Ajeet Kaur Sings Ong Namo

Ong Namo Guru Dev Namo translation: “I bow to the All-That-Is. I bow to the Divine Wisdom within myself.”

The autonomic nervous system has 2 parts.

The sympathetic nervous system, the “Flight or fight” part helps us get away from danger by speeding the heart rate but can also cause anxiety, panic attacks if not balanced by the parasympathetic NS

The parasympathetics provide an alternative, slow the heart rate, help us to relax.

How can we engage the parasympathetics?

  • Practice breath awareness, posture awareness,
  • Feel gratitude – place hands on heart, slow the breath and feel something you are grateful for. Do this for 3 minutes
  • Sing, chant, hum, drum, dance “let the soft animal of your body love what it loves”
  • Listen to this song.
  • Meditate daily – Consider a 10 day free meditation retreat to reboot and get grounded in the science of mindfulness.   This retreat is designed for beginners.

Reclaim your birthright of full embodiment, be fully human. Walk, skip, run. Swim, or sit in cool water, even just the feet or barefoot on the grass.


by Mary Oliver

You do not have to be good.
You do not have to walk on your knees
For a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about your despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting —
over and over announcing your place
in the family of things.



Are we awake yet? The planet and our politics are in serious trouble.


Are we all awake yet? Are we awake yet for the planet, for democracy, for kindness, respect and love? It is not too late but it very nearly is. If not for you, for your children, grandchildren, for this planet and all sentient beings. Awaken, vote progressive, know who is funding each candidate. Know how they will vote for the individual over corporations, for the masses over the elite, for the planet over profit. Vote in November. Demand the opposition to the current tyranny tell you who is funding them. Hold them to the fire to make the right choices. Are there politicians free from corruption? Likely they are few, find them. Support them. Turn off the mass media that is all funded by corporations that will benefit from the status quo.

Do your own soul work, the necessary healing of the heart so that we can feel whole and connected again and not be ruled by fear. We are all on different paths but what has helped me in this work:

Soul work:

Return to Mother Nature! Spend time with her again, listen and practice being present with her.
Reclaim your birthright, be fully human, fully embodied
Practice being present in life, feeling with the heart over overthinking with the mind.
Practice yoga
Chanting, Singing
Gift yourself the time to be creative again, play music again, paint again…
Restrict television and screen time

Check out depth psychologist Bill Plotkin and the Animas Valley Institute, consider a Quest with them, it was transformational for me.


What helped me most was to get away for a 10 day introduction Vipassana retreat. They are free and all over the world.
Develop a daily practice, even just a few minutes a day to start.

Contemplative Prayer:

Thomas Keating, Centering Prayer at
Richard Rohr at

Men’s Work & Right of Passage:

Poetry of
Rumi, Hafiz, Rilke, Mary Oliver and David Whyte

Recommended books on diet and the planet:

Being whole is the goal. Read what Bill Plotkin’s words on wholing vs healing:

A New Paradigm for Human Development


Lunar Knowledge [Collage]. Doug Van Houten

We must be whole, we must find a community of support, we can not do this on our own. We must return to love. We must awaken. Awakened souls will not allow fascism, racism, sexism, animal cruelty and environmental degradation. Will rise above xenophobia, homophobia, white nationalism, the hypocrisy and false teachings of the religious right. It can be a dark, mysterious and frightening journey but we must go deep to heal, we must connect to our hearts, our souls, to community. We must feel with our hearts again.

“The wound is the place where the Light enters you.” — Rumi

“Love one another” – Jesus

And for the Christian mob out there, Jesus meant all humans, not just Americans, not just white Americans, not just people like you that share your beliefs. Remember his teachings, his commandment to love and follow his way not merely worship him and live a life contrary to his teachings. That is called the great hypocrisy which is our cultural toxic norm today, where we can hide in the club of Christianity, go through the motions, and never be transformed. We can hide behind the flag. And it is this precise culture of hypocrisy, of materialism, rapid distraction, superficial, back of the brain living combined with poverty and scarcity politics, wounding and trauma without the space, the infrastructure for healing and transformation that provides the growth medium for fascism. Here is the litmus test for those who attend a church. If you leave there being more afraid of other humans, afraid of those of other faiths, foreigners, you should run away and never go back. They are not teaching the gospel. They are teaching fear, to keep you in the mob, to line their pockets or fill their insecurities.

Do not allow our government to take away a woman’s right to her body. Do not allow our government to start another war in Iran. Do not allow them to strip our rights, our social security, our medicare. Do not let them open up more lands for drilling, fracking, and hunting of endangered species.  Do not allow them to continue to gut public education. Do not allow them to continue to cut taxes for the elite and continue social welfare programs for wealthy corporations. Do not allow them to murder our children, our brothers and sisters, poor children throughout this world that are between them and corporate profits. Who could argue that our military is now mainly a global corporate police force, fighting to secure oil and other economic interests for corporations who have bought our politicians. This is nothing new, ask Bernie Sanders.

This is the light and the dark, the love and the justified and appropriate anger. The learned fear and hatred. Do not be afraid of the dark, awaken to it, love will always win but we must love actively, feel it with your body, we must show up, we must non-violently fight for our shared ideals of fairness, equality. Some of us have forgotten how to love, it is not our fault, effects of trauma that are not properly supported by the community, tended to by the individual, are suppressed, stuffed away deep inside, we lose our ability to feel our hearts as we once did as a child.  We learn how to hate, how to fear those that are different, and it is stoked by many white men and some white women in positions of power with our president at the beasts head to further divide us.

May we return to love
(Read Marianne Williamson’s book of that title!)

We can not define health without the variables of community, fair government with equal access to health care and global ecology. May our choices for our individual health be in alignment with our community, our ecology. The science is overwhelming that if we choose to eat whole foods, mostly plants we will be our healthiest individually, collectively in community and environmentally.  Read more on the science of a plant based diet and climate change below:

“A vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use and water use,” said study lead author Joseph Poore from the University of Oxford. “It is far bigger than cutting down on your flights or buying an electric car.”

The urgency is now for great change. Our total whole health (human, animal, planet) demands it. May we choose politicians who work for the people, for education, safety, and fairness. That work and prioritize our health in mind and body, inseparable from our shared home, this planet earth.

I PRAY for the necessary healing and transformation of hearts to return to our birthright of fully embodied, loving human beings, living in symbiotic harmony with all of creation and in balance with our mother, planet Earth. May we also WORK for this every day with every person, every moment. May we present, listen and be kind to all those that cross our paths.