Jacqui Bryan: Breast Cancer Survivor

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In 2003, Jacqui Bryan suffered a devastating breast cancer diagnosis which served as the catalyst for her to design health education programs highlighting the connection between disease and unhealthy lifestyle choices.

Jacqui Bryan is a nationally recognized Registered Nurse, a Whole Health Educator™, certified Health Coach and Functional Nutritionist and Lifestyle Practitioner. She also holds a Master’s degree in Health Communication from Tuft’s University School of Medicine and has additional training in the area of medical communication.

Jacqui utilizes her professional and personal experience working with proven strategies to inspire individuals and groups to harness the power of their internal motivation for healthy behavior change.

As an author, writer and professional speaker, she has been featured in the New England Cable News TV series on health and wellness, has written for Weight Watchers International and conducts patient engagement clinics for medical professionals.

Contact: JacquiBryan.com

Why Dark Chocolate Is A Good Health Food Choice

Dark chocolate is booming in gourmet shops, Michelin-starred restaurants, and chocolatiers across the globe–owing in no small part to recent research on the numerous health benefits of this product. Over a decade ago, studies pointing to dark chocolate as a potent health food began. One study, published by researchers at the University of Nottingham, showed that eating chocolate could help boost blood flow to key areas of the brain, thus providing a powerful boost to one’s cognitive skills. Dark chocolate contains many healthful compounds, including flavonols, which can help consumers battle fatigue, sleep deprivation, and even serious illnesses such as heart disease.

Dark Chocolate And Heart Health

The Federation of American Societies for Experimental Biology recommends the consumption of dark chocolate because this food helps restore flexibility to arteries and prevents white blood vessels from attaching themselves to the walls of blood vessels. Because artery stiffness and white blood cell adhesion are two major factors involved in atherosclerosis, foods which prevent these processes can play an important role in long-term health. Other studies have shown that dark chocolate lowers blood pressure. To avail of the beneficial effects of dark chocolate, enjoy this guilt-free treat in moderation, and opt for raw chocolate if possible, since it has a higher antioxidant content than heated chocolate.

Dark Chocolate vs Depression

A 2019 study published in the journal, Depression and Anxiety found that dark chocolate may help battle symptoms of depression and lift one’s mood. Scientists took into account factors like height, weight and physical activity, finding that after these adjustments, people who consumed chocolate in two 24-hour periods had a 70% lower likelihood of showing clinical depression. The causal relationship is unclear, though chocolate has long been thought to contain mood-enhancing properties, and it is a popular comfort food in various countries the world over.

Dark Chocolate And Stress

Depression and anxiety are two of the most common mental conditions in America, and stress can be a trigger for both. Stress, when present chronically, can also contribute to conditions like obesity, Type 2 diabetes and heart disease. A study published in the Journal of Proteome Research found that consuming around one and a half ounces of dark chocolate every day for two weeks reduced levels of stress hormones in people who were highly stressed.

Dark Chocolate For Athletes?

Researchers at Kingston University have deemed dark chocolate to be a tasty treat that could give athletes an edge in their training endeavors. This is because it has epicatechin – a type of flavonol (antioxidant) that increases the production of nitric oxide – a substance that dilates blood vessels and reduces oxygen consumption. The study showed that cyclists who ate dark chocolate used up less oxygen when exercising than those who did not. The researchers stated that further research would be required to determine the optimal antioxidant levels in dark chocolate than can boost sporting performance.

Why Make It Dark?

Dark chocolate is richer in antioxidants, but it has an added bonus – it is generally lower in sugar. Moreover, as found in a University of Copenhagen study, it is more filling than milk chocolate, which enables people to reduce their cravings for sweet, salty and refined foods containing unhealthy fats. In this study, participants ate 100 grams of either dark or milk chocolate after a 12-hour fast. After consuming chocolate, they were asked to eat as much pizza as they liked. The results showed that those who had consumed dark chocolate consumed 15% fewer calories afterwards than those who had indulged in milk chocolate.

There are so many reasons why dark chocolate is increasingly being seen as a guilt-free treat. It boosts heart health, helps battle stress, and is linked to a lower rate of depression. When choosing chocolate, choose sugar-free or stevia-sweetened varieties. Aim for chocolate that contains at least 80% of cacao to ensure it is truly ‘dark.’


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Author Credit: Allie Oliver

Is a Healthy Immune System the New Focus of Travel Health?

The face of travel health has changed exponentially in the face of the current pandemic. While traditional medicine is still utilized as a treatment for travel-related concerns, recent times have seen holistic and integrative preventative measures and treatments become increasingly popular. This shift in focus has been noted both among conventional health care practitioners as well as the general public. Greater value is also being assigned to a healthy immune system as travel health becomes more prevention-based. While the body typically does a good job of keeping your immune system functioning well, the added stress associated with travel can put added pressure on it. Thankfully, there are a number of whole health solutions that can help a modern-day traveler remain healthy while journeying across the globe.

Optimal nutrition is vital

Many travelers fail to follow a healthy diet while traveling which leaves them at an increased risk of illness and injury.  The longer a trip is, the greater the impact of a diet lacking in vital nutrients will be.  Apart from affecting your immune system, a diet that lacks vitamins and minerals can also lead to lethargy, sporadic blood glucose levels, and compromised sleeping patterns.

Apart from following a diet that comprises of lean protein, ample amounts of fruit and vegetables, whole grains, and healthy fats, travelers can also benefit from quality vitamin and mineral supplements. A good multivitamin can provide the body with a much-needed nutritional boost when it is increasingly difficult to follow a nutrient-dense diet. Travelers also need to steer clear of contaminated food and water at all costs to prevent traveler’s diarrhea from setting in. Stick to drinking bottled water and avoid buying food from outlets that appear to be less than hygienic.

Make an effort to exercise

Alongside nutrition and sleep, exercise is seen as one of the pillars of integrative medicine.  Physical activity is essential for travelers as it helps to reduce inflammation and regenerate your immune cells. It is also of immense benefit to long-haul travelers who are at a greater risk of contracting deep vein thrombosis (DVT). The World Health Organization recommends that a healthy adult engages in at least 75 minutes of rigorous activity or 150 minutes of moderate-intensity exercise a week.  Moving around during a long flight will help keep DVT at bay while partaking in a physical activity you enjoy, such as walking, cycling, or swimming, will give both your immune system and energy levels a very welcome boost.

Sleep and immunity are closely related

Many individuals battle to get sufficient sound sleep while traveling – to the great detriment to their immune systems. Poor quality sleep and inadequate sleep have both been linked to an increased risk of illness. When traveling, extra effort may be required to ensure that you get the recommended 7 to 8 hours of sleep a night. Apart from boosting your natural immunity, sufficient sleep can also help your immune system fight off illness when you do get sick. If you are unable to get enough sound sleep at night due to your travel schedule, try to have one or two shorter naps during the day. Investing in a quality sleep mask can be especially beneficial if you struggle to sleep on planes or in new surroundings that may be more brightly lit than to what you are generally accustomed to.

The face of travel health has changed exponentially in recent times. A whole health approach to a healthy immune system is not only beneficial to travelers but to anyone wanting to lead an increasingly healthy life.

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Love As Nourishment

Love as Nourishment

Valentine’s Day is the designated holiday for expressing our love to those in our life who provide us with the nourishment of love. We don’t often think of love as a nutrient, but indeed it is.

Freud made a statement about the power of love to create in us happiness, joy, hope and well being when he said: “We are never so hopelessly unhappy as when we lose love.”

As a physician who saw the ravages of lost love, Freud knew something from his experience about the human condition – something we often forget. Those who love us and those we love fulfill our basic human need to be known, valued and wanted by those we care about and seek out in our lives.

As an older adult who, like Freud, has seen the ravages of loves loss, I have come to appreciate and cherish those in my life who fulfill my need to be valued and wanted – my need to be loved.

It is important for each of us to remember that no one is perfect and that if we expect perfection in love we will surely be disappointed. One of the gifts of age and experience is the relief of realizing that each act of love we give from our imperfect self to another and the love given to us by imperfect others, is the most important wealth we possess.

At the end of the day, when all else is stilled and the distractions of work, ambition, success and achievement are put aside, it is those we “go home to” and the nourishment they provide us that is our real treasure.

HAPPY VALENTINES DAY to all of us – and may we take the time to appreciate how profound a blessing the gift of love is in our lives.

Warning! Being In Love Can Cause Weight Gain

Love Is Fattening- Heart - Cocoa - Chocolate

Here’s a great article, written by Nicholas Bakalar, about a study that was published on the relationship between the weight gain of women who live with a mate in comparison to women who do not. Rather than excerpt material from the article, I would like to share it with you in its entirety. I hope this information is useful for you or someone you know.

Study Says Women With Mate Get Heavier
by Nicholas Bakalar

It is widely known that women tend to gain weight after giving birth, but now a large study has found evidence that even among childless women, those who live with a mate put on more pounds than those who live without one.

The differences, the scientists found, were stark.

After adjusting for other variables, the 10-year weight gain for an average 140-pound woman was 20 pounds if she had a baby and a partner, 15 if she had a partner but no baby, and only 11 pounds if she was childless with no partner. The number of women with a baby but no partner was too small to draw statistically significant conclusions.

There is no reason to believe that having a partner causes metabolic changes, so the weight gain among childless women with partners was almost surely caused by altered behavior. Moreover, there was a steady weight gain among all women over the 10 years of the study.

This does not explain the still larger weight gain in women who became pregnant. The lead author, Annette J. Dobson, a professor of bio-statistics at the University of Queensland in Australia, suggested that physiological changes might be at work.

“Women’s bodies may adjust to the increased weight associated with having a baby,” Dr. Dobson said. “There may be a metabolic adjustment that goes on when women are pregnant that is hard to reverse. This would be more consistent with our findings than any other explanation.”

The study covered more than 6,000 Australian women over a 10-year period ending in 2006.

At the start, the women ranged in age from 18 to 23. Each woman periodically completed a survey with more than 300 questions about weight and height, age, level of education, physical activity, smoking status, alcohol consumption, medications used, and a wide range of other health and health care issues.

Love Is Fattening- Surprise Weight GainBy the end of the study, published in the January issue of The American Journal of Preventive Medicine, more than half the women had college degrees, about three-quarters had partners and half had had at least one baby. Almost all of the weight gain happened with the first baby; subsequent births had little effect.

Also by the end of the study period, there were fewer smokers and risky drinkers than at the beginning, more women who exercised less, and a larger proportion without paid employment.

But even after adjusting for all of these factors and more, the differences in weight gain among women with and without babies, and among women with and without partners, remained.

Despite the study’s limitations — weight was self-reported, for example, and the sample size diminished over time because people dropped out — other experts found the results valuable.

“It’s interesting and brings out some important points,” said Maureen A. Murtaugh, an associate professor of epidemiology at the University of Utah who has published widely on weight gain in women. Perhaps, she suggested, a more active social life may help explain why women with partners gain more weight.

“Think of going to a restaurant,” Dr. Murtaugh said. “They serve a 6-foot man the same amount as they serve me, even though I’m 5 feet 5 inches and 60 pounds lighter.”

The study included only women, but the researchers cited one earlier study that showed an increase in obesity among men who had children, adding further evidence that social and behavioral factors are part of the explanation.

Dr. Dobson said the finding of weight gain among all the women, with families or without, was troubling.

“This is a general health concern,” she said. “Getting married or moving in with a partner and having a baby are events that trigger even further weight gain.

“From a prevention point of view, one can look at these as particular times when women need to be especially careful.”

Article Originally Published by the Herald Tribune.


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Listen to Whole Health discussions on my weekly radio show Living Above The Drama available on iHeartRadio.

Is Social Media Damaging Your Work Environment?

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When most of us think of an unhealthy work environment, we visualize “sick building syndrome,” difficult staff members, or the classic “boss from hell.”

After attending a conference populated by a number of staffing agency directors, I recently received an insight into the latest unhealthy work issue that is getting the attention of a lot of organizations: obsessive social media use while on the clock.

Resulting Social Issues

It is becoming such a concern that more and more companies are having their computer networks re-tooled to block Facebook, Twitter, and other social media sites on office computers.

How much of a problem is it that a significant number of younger-generation workers, who were raised on personal electronics, cannot stop checking their Facebook and text messages while they are on the job and being paid to spend their time attending to the tasks at hand?

That employees are noticing and becoming concerned that this trend is affecting their productivity and even their bottom line. This says something important about the current immediate communication impulse and what is being called “the narcissistic tendency” we are developing as a culture.

Staying Focused On The Job

The focus and integrity to attend to the job we are expected to be doing and the ability or willingness to not pay attention to ourselves when we are getting paid to be working seems to be lacking today more than ever before.

Cellphones, emails, text messages, social networking and other electronic forms of communication have begun to hold our attention prisoner–even when we are on the job. Not only is this unfair to the individual or organization paying our salary, but it also sends up a red flag. We are growing more and more self-absorbed.

Can someone be healthy when overly concerned about the moment-to-moment activities of life? There are (most commonly in humor columns) reported Facebook posts by individuals who record practically every minor act and event of their day, posting them publicly for all their friends and fans to read.

Infalated Narcissism

Is it true that we are becoming a narcissistic society, so unable to pull ourselves away from the details of our lives that we no longer put in an honest day’s work?

Health is made up of many things. Being productive, making a contribution, working hard and enjoying what you do are all part of a healthy lifestyle. If social networking and electronic communication are pulling you further away from a balanced and healthy work life, it may be time to unplug and unlink.

Finding fulfillment and feeling commited to what we do in our work as well as how we do the work are important parts of being a productive, contributory, healthy, happy individual. Not only is excessive electronic communication often overly self-centered, but it can also distract from other essential aspects of a balanced life. That’s something to consider.

For a free download of the bestselling, award-winning book Changing Behavior, visit changingbehavior.org.

Join the conversation. If you enjoyed this article, be sure to follow NIWH on Facebook and Twitter for regular updates filled with useful health coach certification information for holistic nurses and health advocates.

Acting Courageously To Inspire Others Now

It is my pleasure to offer a Guest Post by Mr. Michael Harris, author of “Falling Down and Getting Up”. Check out Michael’s organization, The Getting Up Project at www.thegettingupproject.com

ACTION – Acting Courageously To Inspire Others Now

This acronym seems to say it all. There can be such tremendous joy when a personal action can help others feel inspired. This is one of the most valuable skills learned through health coach certification. But you don’t need to complete a program to help others. It could be inspiring your children to enjoy school and create a wonderful life. Perhaps it is speaking on the stage and inspiring the audience to fully live life. There is also another way to describe the action with greater intensity

“To exert a force with sufficient conviction and bravery to arouse greater efforts in another person at the present moment.”

What would happen to your life (and others) if you created ongoing action? If you are in a place where you are stuck, it just might move you in a way to get unstuck – especially if you are sitting on the couch too much! Maybe today is not a day you are taking action or doing something that can inspire others. Perhaps next time someone asks “how are you?” Instead of the standard “ok”, you say “I am grateful for today.” When you do that you may find the other person smiling – and inspired.

It can become a positive habit and a self-healing experience to ask yourself each day how are you “Acting Courageously To Inspire Others Now?”

Michael Harris is a popular yoga teacher, successful businessman, and business coach. He is the author of a soon to be published book, “Falling Down, Getting Up”, and inspiring journey of his personal process and ultimate success with standing back up again after falling down from health and personal struggles that forced him to develop skills and great wisdom on the subject of “falling down and getting up” again. He is the founder of The Getting UP Project, a growing movement that offers ideas and inspiration to live life with greater action and abundance. To find out more, visit www.thegettingupproject.com.


Join the conversation. If you enjoyed this article, be sure to follow NIWH on Facebook and Twitter for regular updates filled with useful health coach certification information for holistic nurses and health advocates.

Jackie Kai Ellis Shares A Powerful Passion For Food, Travel and Finding Oneself

The National Institute of Whole Health’s Program Director Dr. Georgianna Donadio recently interviewed Jackie Kai Ellis on her hit radio show, Living Above The Drama. Shared with you below is an introduction to this passionate woman and her journey followed by complete audio of the live-recorded episode for your listening pleasure.

JKE-credit-flytographer_Jackie_0139My guest is a woman who has journeyed through the darkness of a painful childhood and empty marriage, to discover her true self, her beauty and her passion through the world of food– Food, apart from its actual function, can also be a metaphor for the nourishment we all need in life. A successful designer with her own studio, Jackie Kai Ellis, had accomplished what everyone told her she needed to be happy and fulfilled, yet each morning she would wake up dreading the day ahead. She had “the perfect life” – yet she was struggling to solve the problems within her marriage and looking to escape the ongoing depression which hung like a cloud over her days. Jackie’s love of cooking and baking led her to the only place where she found peace and comfort, in her kitchen.

Jackie writes in her memoir: The Measure of My Powers: Food, Misery and Paris of the journey she takes to find herself, from France to Italy, then to the Congo and back again. Along the way, she goes to pastry school in Paris, eats the most perfect apricots over the Tuscan hills, watches a family of gorillas grazing deep in the Congolese brush, and has her heart broken one last time on a bridge in Lyon. Ultimately, she finds her unique path to joy and fulfillment.

In her soon to be released book, Jackie has shared her vulnerability, sadness, suffering, struggles and finally her wholeness and joy for life. We are all the better for being able to look behind the curtain of another’s life, especially a life that is believed to be “perfect”.

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The Measure of my Powers:
Am Memoir of Food, Misery, and Paris
by Jackie Kai Ellis

Contact: jackiekaiellis.com

Can Being Too Clean Be Harmful?

Researchers at the University of Michigan School of Public Health analyzed data from the National Health and Nutrition Examination Survey. According to the outcome of the data they found that young children and teens who are overexposed to the chemical triclosan, found in anti-bacterial soaps, could have an increased risk for developing hay fever and other allergies. This finding actually suggests that being too clean can make people sick, the researchers say.

The same study found that bisphenol A (BPA) which is widely used in soaps, toothpaste, plastic products, medical devices and other commonly used items can also weaken the immune systems of adults exposed to higher than normal levels of the chemical. It is believed that BPA effects the immune system through its effects on the human hormonal system.

In this study researchers compared levels of triclosan and BPA in the urine with cytomegalovirus (CMV) antibody levels and diagnosis of allergies or hay fever in adults and children over age 6.

“We found that people over age 18 with higher levels of BPA exposure had higher CMV antibody levels, which suggests their cell-mediated immune system may not be functioning properly,” researcher Erin Rees Clayton said in a university news release. The study findings are published in the Nov. 30 2006 online edition of the journal Environmental Health Perspectives.


For more whole health discussions, listen to Dr. Georgianna Donadio’s radio show Living Above The Drama.

Three Things You Can Do Right Now To Change Your Life

The most important relationship we have is with ourselves. The way we think, eat, behave and use our resources define the quality of life we live. We all want to thrive and enjoy a healthy fulfilling life. Yet, in our over scheduled, frenzied personal environments and ever encroaching culture, the simple, basic, no-cost things we can to do to have an excellent relationship with ourselves and a happy, healthy life are often overlooked.

Here is a list of 3 simple immediate actions any of us can do immediately to improve and restore our well-being and enhance our health.

1. Buy with Cash –

Over the last 5 years, most of us have had a reality check regarding the corrosive nature of debt. It can cause stress, anxiety and sleepless nights, robbing us of our well-being and causing us to lose control over our relationship with money.

One of the fastest and easiest ways of “turning the ship around” when it comes to debt is to commit to using only cash for purchases and cutting up the credit cards. While we can have an emergency card or line of credit squirreled away for a real emergency, by reining in our spending habits and eliminating debt we can do more for our sense of well-being and health than following the latest health trends and starting an exercise program.

Yes, it’s true – reducing and eliminating the crushing stress of debt accumulation is the number one act of self-care we all need to commit to. Studies show that chronic stress and worry will make us sicker and even cause life threatening events such as stroke and heart attack more so than any other lifestyle behavior. Also, by paying in cash you are more aware of what you are actually spending and have the opportunity to ask yourself – “Do I really need to make this purchase?”

2. Clean out Your Closets

In our consumer drive environment we are invited daily to buy, buy, buy and can find ourselves living with closet, attics and basements overflowing with “stuff”. Much of this stuff we do not even use and may not even remember we have.

One of the most satisfying experiences is to clean out closets, drawers, basements, attics, garages, storage areas, etc., and thin out all the excess material possessions we have and do not need or use. Giving things away to the local “swap shop” or donating these unnecessary belongings to Goodwill or the Salvation Army will not only free up room and space in our homes but will also provide a greater sense of control over your living space as well as provide a sense of orderliness and cleanliness – all good things for our health and happiness.
3. Post Your Life Goals and Affirmations

We all have goals and dreams we want to realize. One of the fastest, proven ways to achieve those goals and manifest our dreams is to write them down and post them throughout our whole working and living environments. Take the most urgent and important goal you have at this time and focus on it daily using post-its or other reminders of what you want to manifest.

This no cost, proven method for creating the things we want in our lives can become an excellent life-long habit. When one goal is realized or achieved we can identify the next important goal and work on that specifically, using our desire and unconscious mind to manifest our dreams. After all, thoughts really are “things” and by repeatedly thinking on something, we can create it into reality. Everything was a thought before it became a reality – the chair you are sitting on was a thought in someone’s mind before it was created. We can and do create our lives with our thoughts – so post away and realize your goals.