Dr. Ritamarie's Fresh'n Fun Living Blog

Walking Meditation: Alternative Support for Adrenal Fatigue

I work a lot with women who are burned out, stressed out and bummed out.  Their adrenals are exhausted from over-stress.  Their thyroids are underactive, their bowels are hyperactive and they can barely make it through the day without their coffee fix.  For these busy women, adding an hour a day of meditation and a yoga class 3 times a week to manage stress was just not realistic.  As a result, I’ve had to seek out alternative methods of keeping my patients stress levels down.  One of the most intriguing methods I’ve come across is walking meditation and labyrinths.

Dr. Liz Alexander, the author of The Magic of Labyrinths: Following Your Path, Finding Your Center is an expert in labyrinths. She’s shared with us a wonderful introduction to the benefits of walking meditation and the power of labyrinths.

An Alternative Means of Meditating:  The Magic of Labyrinths

by Dr. Liz Alexander

You’re probably already aware of the many health benefits associated with meditation, a practice that has become increasingly popular as more yoga studios and spas have helped to promote its physiological, psychological and spiritual effects. From reducing anxiety, depression and stress to alleviating insomnia and pain, from enhancing concentration and self-confidence to boosting the immune system, there appear to be few health issues that regular meditation cannot influence in some positive way. But what if, like me, you find it difficult to sit still? This is where finding—or even building—a labyrinth can be invaluable.

With its history buried in the mists of time and mythology, the labyrinth symbol is found in cultures throughout the ages as a representation of life’s journey. Unlike mazes which were built as challenging puzzles that are hard to navigate successfully, labyrinths have a single pathway that winds in various patterns to the center. From the mouth of the labyrinth, all you have to do is follow the path–the same route that takes you both in and out.

As the Vietnamese Buddhist monk, Thich Nhat Hanh explains:

“Walking meditation is meditation while walking. We walk slowly, in a relaxed way, keeping a tight smile on our lips. When we practice this way, we feel deeply at ease, and our steps are those of the most secure person on earth. All our sorrows and anxieties drop away, and peace and inner joy fill our hearts. Anyone can do it. It only takes a little time, a little mindfulness, and the wish to be happy.”

In many ways walking a labyrinth, engaging in ritual and going on a secular pilgrimage are one and the same. Many people find that their meditative journey walking a labyrinth provides them with the same calming, reflective, health-boosting benefits as sitting or lying down to meditate. That is undoubtedly why many hospitals, churches, and spas have included labyrinths in their grounds. The beauty of labyrinths is that, unlike more passive forms of meditation, they can inspire you to be totally authentic.

For example, Nicholas Halpin, responsible for the 36 feet diameter Chatres-pattern canvas labyrinth at Dundee University in Scotland, discovered that de-stressing can take different forms–all of which can be accommodated by walking the labyrinth. While most people choose to walk slowly, as described by Thich Nhat Hanh, others will skip, dance or even run around a labyrinth. “After all, a meditative state takes lots of different forms, according to different needs,” says Halpin. While slow, deliberate steps may enhance mindfulness and reflection, navigating the labyrinth in a fast way can help kick-start your creativity or give a much-needed boost to your circulatory system. The choice is yours. Now, doesn’t that sound more appealing than sitting still?

You can find a labyrinth near you by accessing the World-Wide Labyrinth locator, a database of labyrinths around the world.

Dr. Liz Alexander is the author of ten nonfiction books, including The Magic of Labyrinths: Following Your Path, Finding Your Center (written under her former name of Liz Simpson), published by HarperCollins in 2002. Also known as The Book Doula, she works with would-be authors to creatively conceive, grow, and birth books that help them leave a legacy and use this promotional tool to boost their business, service, or subject-matter expertise. www.bookdoula.biz.

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Addressing Adrenal Fatigue and Sluggish thyroid: Start with a Detox

Everyone is always looking for answers that are complicated, sophisticated and sexy.  The truth is, most health issues have simple solutions.  Notice I said simple, not easy.

In fact, some of the simplest solutions of all are often the hardest to follow.

1- Fresh food: When you’re running around chasing after deadlines, it’s not always easy to find fresh food.  It’s certainly not in the vending machines or the fast food joints.

2- Fresh, clean water: Unless you carry your own, it’s not generally available, although more and more places carry bottled water.  I was in a restuarant last week with family that didn’t!  What a shock.

3- Fresh air : Our air is filled with chemicals and pollution.  Unless you live in a pristine area far far away form the cities, clean air is hard to find.  And the indoor air is even worse;  it’s polluted with all the chemicals used in building materials, carpets, paint and cleanin supplies.

4 – Exercise : When you’re working 12 hour a day, taking care of kids, and running a mile a minute to keep up with obligations, finding time to exercise can be a challenge, unless you are dedicated and make it an important part of your day.

5- Positive thoughts : If you listen to the news, read the newspaper or watch TV, the constant reporting of terrifying events, ominous predictions and financial gloom are enough to wear your positive thoughts to the bone.

6- Fulfilling Relationships: When you’re working hard just to survive, it’s easy to overlook the kind words and deeds and special touches that keep your relationships flourishing.

7- Sunshine : It’s lovely, abundant in many parts of the world and ellusive to many because we stay cooped up indoors working and taking care of our families.

Your health would improve dramatically if you could incorporate all of the above SIMPLE things into your life on a regular basis.

The hard, cold  reality is, try as you might, you’ll slip up on some of these “simple” health tips more than you’d like.  And when you do, your detoxification pathways suffer and you open yourself for fatigue, lack of focus and illness.

That’s why I developed a variety of cleansing and detoxification strategies that I perform at least 3-4 times a year to detoxify my system.

So just how toxic are you?  Because there are so many genetic and environmental differences between people, the buildup of toxins effects each of us a bit diferently.

I have a test you can take to assess how much your health has been effected by toxicity.  The test has ben around for a long time, and was originally developed by a mentor of mine , Dr. Jeffrey Bland, back in the 1980s.

My webmaster computerized it so that you can take it and get instant feedback.

Here’s the link.

http://www.drritamarie.com/sixweekdetox/toxicity-signup.php

It takes about 2 minutes.  Invest 2 minutes in yourself today to determine how toxic you are and get a personalized email with tips for improving your health.

http://www.drritamarie.com/sixweekdetox/toxicity-signup.php

To your health and Vibrance

Dr. Ritamarie Losclazo

www.FreshnFunLiving.com

www.sixweekdetox.com

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Overcoming Chronic Fatigue and Adrenal Exhaustion by Having Fun!

I work with lots of patients and clients who suffer from adrenal exhaustion, chronic fatigue, fibromyalgia, and thyroid problems.  I learn a lot from them.  One thing I’ve noticed is that they are too tired to have fun.  Imagine not having enough time in your life for enjoyment?    By the time they finish doing all the things they “have to”  do, they need to rest, and are constantly turning down offers to go out for fun activities.  Even though I don’t suffer from fatigue–in fact quite the opposite – I still sometimes fall into the trap of putting fun last.

I’ve learned a lot of lessons about this very topic this week.  It started last Sunday when I had an unexpected day of unplanned connection and fun.

I realized that although I value having fun, I sometimes let it take the back burner to work and family oligations.

One of the tools I use when coaching both private and group coaching clients is a fun assessment.  They are guided to list at least 20 things they love to do, and create a strategy for incorporating fun into each day.  I haven’t done this myself in a long time, and I plan to do it this weekend.  Because your interesets may change from time to time, it’s a good idea to revisit the activity regularly, or at least twice a year.

So schedule some time…at least a half an hour..to sit back, relax and make a list of all the things you love so much that you feel a calling to them.  Then schedule as many days as you can (at least 4) to have scheduled fun time.  Start with 5 minutes.  It’s addicting and you’ll soon find yourself extending the time you’ve allotted.

Just do it. When you’re having fun, your biochemistry changes. You become more relaxed and your digestion improves. Your hormones are more balanced. Your neurotransmitters become more balanced and as a result your mood improves and your energy increases.

I’m planning to schedule at least 5 minutes of fun every day. My life and my health depend on it.

How about you? Will you join me? Post your reply in the comments section below.

Love, Health and FUN.

Dr. Ritamarie Loscalzo

http://www.drritamarie.com

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Creative Approaches to Fitting Exercise into your Program: Great for Overcoming Chronic Fatigue and Adrenal Exhaustion

Believe it or not, exercise is actually a good antidote for chronic fatigue and adrenal exhaustion. Exercise creates energy. Most people who don’t exercise use lack of energy as an excuse (the other big excuse is lack of time). As long as you don’t overdo it, exercising when you feel tired can actually give you an energy boost. Try it sometime.

I recorded a video on creative ways to get exercise and how to fuel yourself and “get enough protein” to build muscle.

Another way to fit exercise into your busy schedule is to learn about something called burst training.

I’ve recently discovered it and love the concept, although I have yet to have direct experience with it for long enough to rate its effectiveness.

How do you plan to make exercise a part of your life? Please comment below.

Love, Health and Joy,

Dr. Ritamarie

www.FreshnFunLiving.com

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Cleansing and Detoxification – What Does I Love Lucy Have in Common with Your Liver?

I’m always asked questions like, “What’s the best way to cure Chronic Fatigue“  or  “How can I get my hormones in balance?”  The strategies for both are amazingly similar.  In fact, when it comes right down to it, adrenal exhaustion, irritable bowel, eczema, chronic fatigue, fibromyalgia, thyroid problems, arthritis , depression and just about any condition you can name all have at least one thing in common.  All of these conditions can be traced back to a body overloaded by toxicity.

In our modern world with its modern conveniences, we are constantly inundated by “modern” toxins.  There are chemicals in the air, plastics in the food, pesticides and drugs in the water and toxic emotions spurred by watching the news.  Then there’s all the processing that takes what once was a real food and leaves it filled with empty calories, oxidized fats and enough  free radicals to cause a revolution!

I recorded a video clip on cleansing to  answer the questions I get all the time.  Cleansing is something your body knows how to do, as long as it doesn’t get overloaded.  And when it does, it’s time to take a break and allow healing and cleansing to take place.  Listen in for some tips and tricks.  Then afterward, have a look at my favorite I Love Lucy clip.

Dr. Ritamarie Discusses Cleansing and Detoxification Strategies.  For support in cleansing, visit www.GreenSmoothieCleanse.com

” I Love Lucy”  – Lucy and Ethel show what happens when the liver gets overloaded with toxins.  It gets caught up when you do a Green Smoothie Cleanse or a Juice Cleanse

When I first learned about toxins and how to eat, breath, think and feel to eliminate them, (almost 25 years ago) I did my very first cleanse.  It changed my life.  I now do mini cleanses at least 4 times a year.

Give cleansing a try.  It will change your life.

Love, Health and Joy,

Dr. Ritamarie

www.FreshnFunLiving.com

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3 Simple Tips for Enhancing Thyroid Function and Increasing Your Energy Fast!

Low thyroid function, also known as hypothyroidism, is a common, yet often overlooked, cause of chronic fatigue. Back in the 1950′s it was considered to be a condition rarely encountered in clinical practice. Today, it’s practically an epidemic. It’s estimated that 25% of people show measurable signs of hypothyroidism on blood analysis. The good news is that there are a lot of actions you can take to protect your thyroid gland. I’ll explore 3 of them that you can easily put in place right away and start protecting your thyroid and increasing your energy.

1- Avoid gluten. Gluten is a protein found in the common grains that most people eat several times a day—wheat, rye, barley and oats, as well as the heirloom varieties of wheat, spelt and kamut. A huge segment of the population is intolerant to gluten meaning that their bodies produce antibodies that attack the gluten AND healthy tissue. There is a very strong link between autoimmune hypothyroid and gluten intolerance. I’ve had patients bring their abnormally high thyroid stimulating hormone levels to normal within as little as six weeks.  Gluten Free Diets are becoming more and more available.   There are many gluten-free alternatives to your staple gluten containing foods.  My favorite are kelp noodles.

2- Hydrate with pure water. This is actually 2 recommendations in one. Chronic dehydration can lead to inflammatory disease, so it’s important to consume at least ½ your body weight in fluid ounces every day. An even bigger concern is the quality of the water. Chlorine and fluoride added to municipal water supplies disrupt the binding of iodine to form thyroid hormones. Further, chlorinated water in the shower is even worse because the vapors enter the body via the lungs, in much higher concentrations that found in drinking water. Keeping well hydrated with pure spring, reverse osmosis or distilled water will protect you from the dangerous additives in our current water supply.

3- Include sea vegetables daily. Greens from the sea contain a wide variety of minerals and vitamins that support thyroid function. The most important of these is iodine. Since most of our soil is deficient in iodine, there are very few vegetables that contain significant amounts of iodine. Iodine is critical for thyroid function. In fact, a certain species of kelp, laminaria digitata, has been found to contain measurable amounts of the thyroid hormones, T3 and T4. Eating 1-2 ounces of sea vegetation each week is a good starting point.

If you have a diagnosed or suspect thyroid dysfunction, talk to your doctor before beginning a new program. Ask your doctor to order thyroid antibody tests, especially if you currently have any type of autoimmune disease.

Being healthy is your birthright. Take good care of your thyroid gland and you’ll be energetic and clear headed well into your twilight years.

I’ve created a gluten survival pack, available for free on my website.  It contains e-books, mp3 recordings, and special lists of hidden sources of gluten. To order yours now, go to http://drritamarie.com/GlutenFree.htm Included in the gluten package are recipes for sea vegetables and a powerpoint presentation on thyroid health.

Have an energized day.

Love, Health and Joy,

Dr. Ritamarie

www.freshnfunliving.com

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7 Essential Strategies for Optimal Hormone Balance

If you think that the symptoms of hormone imbalance are limited to the discomforts of PMS, hot flashes, and other common menopausal discomforts, and that the solution is medication or “white knuckling it”, you’re not alone. Hormone imbalances contribute to a myriad of common complaints that most people don’t consider hormone related, including inability to shed excess body fat, fatigue, hair loss, palpitations, skin problems, and a host of others. Chronic and debilitating diseases like fibromyalgia, diabetes, osteoporosis and heart disease are hormone related as well.

There are 7 essential, yet often overlooked strategies for balancing your hormones that are crucial keys to living a vibrant, healthy and balanced life.

1)   Adopt an Attitude of Gratitude. Stress is one of the key contributors to hormone imbalance.  When you’re in a stressful situation, your body produces a cascade of chemicals—hormones, enzymes and neurotransmitters –– that mobilize your body to escape or fight. This is what’s often known as fight flight mode, and most Americans live there 24/7.  When this is chronic, the excessive demands of on your adrenal glands, the “stress soldiers”, causes less nutrients and hormone precursors to be available to make other hormones like estrogen, progesterone, testosterone and DHEA. Studies show that you can transform a stressful state through the power of deep breathing and appreciation. Take frequent deep breathing and appreciation breaks throughout the day to support your hormones.

2)   Get Enough Sleep. While there is not a one size fits all prescription concerning the amount of sleep you need, you do need to figure out what your body really requires, and get it on a consistent basis. During sleep, your body takes out the broom and mop and goes to work cleaning up from the “mess” of the day. Insufficient sleep will leave you tiredfrom the metabolic debris that doesn’t get cleaned up and will throw your hormones into a tailspin. One particular hormone, called leptin, is particularly sensitive to variations in sleep cycle. Leptin controls your appetite and metabolic rate.  Insufficient sleep will result in lower leptin levels leading to slower metabolism and weight gain.

3)   Optimize your Digestion. Eating on the run, eating processed foods, trans fat containing foods and hard to digest, heavy meals will lead to undigested food particles, damage to your digestive track and physical stress. This can affect the adrenal glands just as significantly as physiological stress, leading to the same hormone imbalances as being “stressed-out”. Stick to unprocessed, whole fresh foods, eaten slowly and with gratitude. You can also take enzymes and probiotics to help your digestion purr.

4)   Avoid plastic drinking and food containers. These contain what’s known as xenoestrogens, which are estrogen look alikes that bind to estrogen receptors.  Xenoestrogens can cause endometriosis, ovarian cysts, breast cancer and fetal abnormalities. Other sources of xenoestrogens are detergents, some skin lotions and soaps, commercially raised meat and dairy,  spermicides, and herbicides. The xenoestrogens leach from the plastic food containers into the food or water. Heat increases the amount of xenoestrogen that gets into the food or water. Use ceramic or glass as much as possible, NEVER heat anything in a plastic container,and use only pure, chemical free body and home care products.

5)   Do periodic cleansing. Your liver works hard to keep your blood clean, but the overwhelming

number of toxins from both external and internal sources can overwhelm its capacity.  As a result, toxins are stored in fat, leading to resistant weight loss. In addition, when the liver is overburdened by toxins it can’t adequately convert “used” hormones,  to water soluble forms for excretion. As a result, these”used” hormones recirculate and bind to hormone receptors, thus displacing the active hormones. This is particularly problematic for estrogen, and can lead to such symptoms as PMS, hot flashes, mood swings and uncomfortable menses. Periodic breaks in the action with a green juice or green smoothie cleanse can restore balance.

6)   Eat plenty of sea greens. In addition to containing all the minerals known to be important in human health, and most likely many that have yet to be discovered, sea vegetables are powerful detoxifiers.  They have the ability to bind heavy metals and carry them out of the body. Heavy metals can disrupt hormone balance. A study in 1998 in the Journal of Human Reproduction linked heavy metals with recurrent miscarriage. Their conclusion was that heavy metals negatively impacted both ovarian and pituitary function. Sea vegetables are especially important for thyroid hormone hormone production, as they contain iodine, a mineral that’s  deficient in land vegetables due to mineral depletion of our soils. Studies have shown that a particular species of the sea vegetable kombu, called laminaria digitata actually contains T3 and T4, the thyroid hormones.

7)   Run away from heated fats. When heated above about 118 degrees, unsaturated fats oxidize, producing free radicals that damage your glands, organs and cells. Free radical damage is one of the key underlying causes of hormone imbalance and most other health challenges. The heated oils disrupt your natural production of prostaglandins, small messengers that regulate everything from hormone production to smooth muscle contraction. Eat fats in their raw and unprocessed state and be sure to get enough omega 3 fatty acids daily, in the form of chia seed, flax seed, hemp seed, pumpkin seed and blue green algae.

Hormone balance is a complicated process. When the conditions are right, your glands will function normally and you’ll notice a difference in how you feel. It takes a bit of time and diligence to make the lifestyle and diet changes needed to have healthy hormone balance, and it’s worth it. Give yourself time to incorporate the changes. Seek the support of a natural health practitioner who can personalize your program, and add specific herbs and foods that support your uniqueness. Remember to stay focused on the solution rather than the problem, and appreciate the choices in front of you. While this is not a comprehensive list, it’s a great place for you to start to balance your hormones and live a happy, healthy life.

To learn more about how to balance your hormones, rebuild your libido and age gracefully, join Dr. Ritamarie and Kevin Gianni for a 3 part telecourse called “Ageless Woman’s Health.”

Here’s where to go to be a part of this educational event…

WomansHealthTeleseminar Registration

There are limited slots and the telecourse starts on the 8th of September at 9:00 PM EST / 6:00 PM PST. And each session is recorded just in case you can’t make one.

WomansHealthTeleseminar Registration

Love, health and Joy,

Dr. Ritamarie

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5 Ways to Boost Your Sex Drive Naturally

A woman I met on a recent airplane flight told me that her gynecologist mentioned to her that all of her patients over 40 complained of lack of sex drive. The doctor said loss of sex drive was the most common complaint she heard a daily basis and she had no solutions to offer.

Causes of diminished sex drive include anemia, depression, alcohol, certain medications, hormone imbalances, in particular low testosterone, thyroid and estrogen, stress and adrenal exhaustion and relationship problems.

Fortunately, there are natural ways to improve your sex drive.
1. Learn to manage stress.  Cortisol, the hormone produced by your adrenal glands when you’re under stress interferes with libido.  Cortisol has the same precursors as do estrogen and testosterone, and when you’re under stress and in the fight-flight mode, most of the precursors are used to make Cortisol.  Over time, the excess Cortisol production will lead to deficiencies of testosterone and estrogen.  Low testosterone decreases your sex drive.  Low estrogen inhibits your sexual pleasure.

My favorite stress management tool is from the Institute of HeartMath ®.  Using a combination of breath and appreciation, you can transform your stress to positive emotions within minutes.

2.  Eat a diet high in green leafy vegetables. This will correct anemia, improve neurotransmitter function and provide the nutrients needed for your body to rebuild your adrenal glands.   Add sea vegetables to support your thyroid gland, since it’s an important player in overall hormone health.

3. Avoid processed foods, caffeine and alcohol since these stress the system further and contribute to hormone imbalances. Use licorice and ginseng instead of caffeinated beverages to start your day, because they support your adrenal glands.  (Regular use of Licorice may increase your blood pressure, so be careful if you have a tendency towards hypertension).

4- Take time every day for nurturing and supporting yourself, even if it’s only 10 minutes.  By getting enough sleep, exercising, engaging in artistic pursuits, and having fun on a daily basis, you are resetting your body to a calm state that’s conducive to hormone balance and increased sex drive.

5- Discover the wonderful world of herbs. There are herbs that balance hormone levels and below are a list of a few herbs that can help with libido

• Maca Root: Improves both male and female hormone balance, supports the adrenals, increases stamina, helps with erectile dysfunction and increases sex-drive and fertility! Start with a teaspoon a day in a smoothie and increase up to 4 teaspoons a day.
• Cardamom: It is viewed by some cultures as a powerful aphrodisiac and as a treatment for impotence.  It works well with Maca. It tastes great in smoothies, sauces and nut milk.
• Basil: increases circulation, stimulates the sex drive and boosts fertility! Basil oil was once used by Mediterranean prostitutes as a perfume to attract customers!
• Saw Palmetto. This herb can be used to treat both male and female low libido conditions. It works by triggering the body to produce the right hormones to aid in sexual drive.

Pumpkin Seeds are also good for boosting sex drive because they’re high in zinc, which is important in testosterone production. They’re also a good source of omega 3 fats, which aid in balancing hormones.

If you’re one of the millions of women whose relationship has lost its sizzle due to diminished sex drive, now’s the time to take charge of your health.  By reducing stress, eating a balanced diet of whole natural plant based foods, taking time for self care, and including a few herbs, you are on the road to regaining the sizzle!

Learn more about balancing women’s hormones at www.renegadehealth.com/womanshealth

Learn more about improving your energy at the 3 Myths About fatigue That Every Woman Should Know workshop

Use the comment box below   if you’re willing to share your own experience with diminished sex drive.

Love, Health and Joy,

Dr. Ritamarie

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New Raw and Living Foods Salad Dressings Book

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Fermented Foods and Sprouts: Foods for Overcoming Chronic Fatigue and Exhaustion and Achieving Strength and Longevity

Most people don’t consider treating their chronic fatigue and exhaustion from their kitchen, yet there is magic and medicine in 2 very powerful foods that can be grown and made at home.  Two of the healthiest foods on earth…sprouts and cultured vegetables…have rekindled a place on my dinner table.

During our Get Your Green On Class, Chef Alicia got me motivated to try my hand again at sprouting.  She made it look so easy, and the sprouts were delicious and energizing.  The video recordings of the class are available at http://www.drritamarie.com/GreenClass.

In addition to demystifying the sprouting process, Alicia shared her  amazing recipe for Sprouts Salad with Tex Mex Dressing.  I could eat it all day.  In addition to 5 hours of recordings, all divided into 15 minute segments for your convenience, you’ll get a 50 page green recipe and resource guide, filled with instructions for greenifying your diet.  Become a greenitarian and get instant access to this life changing class.  fatigue and exhaustion will become distant memories when you learn to eat this way.

I really enjoyed the fermented foods class I attended earlier this week, taught by Lila Wilds, Healthy Living Practitioner, and Judith Henderson, Master Chef.

I brought home a jar each of

• Coconut Kefir
• Cultured Vegetables
• Kim chi.

These live foods,  rich in friendly bacteria, vitamins and enzymes are valuable additions to your daily diet.  It’s easy for your gut to get out of balance.  Things like birth control pills, antibiotics, steroid medications, antibiotics in commercially raised meat and dairy, sugar, processed foods and environmental toxins contribute to the loss of normal gut flora (microorganisms) and to overall decline in digestive function.  This can result in health challenges ranging from bloating and gas to arthritis, fibromyalgia and even cancer.

Incorporating fermented foods daily will help restore your healthy intestinal flora.  healthy flora is important for synthesis of B-vitamins, digestion of food and protection from unwanted critters down there.

Cultured vegetables are so easy to make.  Simply cut up a bunch of your favorite vegetables (I like to include kale or other dark green, sea vegetables, cabbage,  and carrots, along with herbs like ginger, garlic, and cayenne.  The possibilities are endless.  Grate the vegetables or cut them into small chunks then bruise them by smashing with a potato masher or even a clean wooden baseball bat.  Massaging with your hands works too,  and it’s a good workout.

Add some kefir starter, cultured vegetable starter or probiotics and let sit for 3-4 days.  i love the taste, and could eat them all day.

The combination pf sprouts and cultured vegetables can’t help but get your energy strong and your mind clear.  Try it and let me know how it goes.

Love, Health and Joy,

Dr. Ritamarie

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