ADRIAN LANGFORD | NATUROPATHIC CONSULTANT | FOOD & HEALTH COACH | YOGA INSTRUCTOR IntegrativeWellnessPartner.com | Adrian.IWP@gmail.com | 540-850-7773

SUMMARY OF QUALIFICATIONS

Over 20 years combined experience in health, nutrition, and educating the public with a proven record of accomplishments in the areas of integrative health coaching, natural health counseling, writing health articles and newsletters, research, public relations and contact, and coordination of special community events. Strong organizational abilities combined with excellent interpersonal communication and leadership skills and the ability tto work effectively with people at all levels.

Active supporter and advocate of pro-health related organizations. sustainable food, and local farms. In addition, a background of culinary expertise and Certified in ServSafe (food safety). Attend workshops (CEUs), seminars, events, etc. for further knowledge and up to date information in my fields of interest.

HEALTH COACHING, INTEGRATED and NATURAL HEALTH FIELDS Certified Natural Health Professional through the National Association of Certified Natural Health Professionals Certified Nutritional Consultant through Trinity College, Warsaw, IN Graduate of Duke Integrative Medicine Health Coach Professional Training Program, February 2011 Certified Personal Trainer, W.I.T.S., Blue Ridge Community College May 2011 Certified in Practical Yoga for Personal Trainers, Academy of Holistic Fitness & W.I.T.S., 2013 Doctor of Naturopathy, Trinity College, Warsaw, IN Certified April 2014 Yoga Instructor Level 1, Yoga Fit Accredited by Yoga Alliance, July 2014 Certified in Chair/Senior Yoga Yoga Fit, November 2014Certified Pre & Postnatal Yoga, National Yoga Academy, October 2015Trained in Mindfulness Based Stress Reduction (MBSR - Guided Meditation & Guided Relaxation through Duke Integrative Medicine March 2011

ADMINISTRATIVE Assist with coordination and implementation of special events, retreats, and workshops for children and/or adults. Public relations, meet and greet, create contacts, networking with non-profits, health organizations, and private sector. Assist with review of administrative procedures and development of systems. Assist in web site design, including preparation, content, design, format, forms, etc.

TECHNICAL SKILLS and ADDITIONAL KNOWLEDGE

MS Office including Word, Excel, PowerPoint, Outlook, Adobe Acrobat Pro, Printshop, WordPress, Instagram

Apple Computers and PCs

Created and wrote content for www.integrativewellnesspartner.com and Facebook.com/RealFood4You

Use Skype, Google Hangout, and/or mobile for telephonic sessions for health coaching individual and groups

ADRIAN LANGFORD

Yoga Instructor - Certified through Yoga Fit (Accredited Yoga Alliance)July 2014Certified in Chair Yoga, Yoga Fit November 2014Gentle Yoga Fall 2014 – Present (Small studio in my home).Senior/Chair Yoga at Park View Independent Living October 2014 to December 2015.

Workshops – Growing Happy – Created original PowerPoint and supplemental material for Growing Happy interactive funshop. Aligning Your Heart and Mind’s Purpose and Making It A Reality!Massage for the Mind Created short PowerPoint and supplemental materials. Discover the world of relaxation and the powerful benefits of Bach Flower Remedies and Guided Meditation. Fix Your Gut Fix Your Health - Created originial fun quizzes, loads of valuable tips and supplemental material. Learn the secrets of how certain foods directly affect your moods and more! How well you feel depends on healthy food AND a healthy digestive tract!

Printpack Manufacturing, Fredericksburg, VA Integrative Wellness Partner was asked to provide a multi-faceted approach for Printpack’s Wellness Program for their employees. This was accomplished by coaching individuals as well as group sessions on and off site. Provided educational material about Being Proactive With Your Health, Food and Nutrition, Meditation and Mindfulness (all 3 power points created by Integrative Wellness Partner). Supplemental resources, books, data, websites, etc. provided throughout IWP’s Wellness Program for Printpack. Integrative Wellness Partner currently provides Printpack with a monthly health newsletter called THAW. IWP’s Wellness Program February – April 2012 – January 2013.

Launched food & nutritional health site at Facebook.com/RealFood4You – health and food tips, menus, recipes, photos, health updates, and events.

Key Ingredients for Life, Inc., Bluefield, WV October 2009 – Present (part time seasonal) Promoting and assisting in planning and implementation of seasonal events. Establishing KIFL contacts/relationships with farms, local and food related businesses, and media. Research and administrative assistance as needed for special events and conferences.

Certified Nutritional Consultant, Fredericksburg, VA March 2004 – May 2011 Provide clients with nutritional and wellness assessments, recommendations, menus, and provide education. Note: My nutritional consultations are now a part of my Integrative Wellness Partner business.

Administrative Assistant & Budgeting Coordinator, Arlington, VA April 1987 - August 2001 Capital Color, Inc. - Clients included National Geographic, Washington Post, and Pete Sousa.

Nutritionist - Social Services, Region Ten Summer Project for Children, Fluvanna County, VA - Created fun learning summer program for children ages 6 - 13 to about healthy foods and snacks. The children got to help make a healthy smoothie and sample the fruits of the their labor. Summer 2014

Integrative Wellness Partner LLC - Naturopath Consultant, Health and Nutrition Coach. IWP coaches individuals and groups to successful outcomes for their health and wellness goals. IWP designs specific programs for clients in the areas of health and wellness, nutrition and food, fitness, weight managment and stress management. Currently working on a book for healthy relationships called Playbook for Couples and the 3R's (Repair, Revitalize and Rekindle)©2016.Visit the IWP website IntegrativeWellnessPartner.com that encompasses information about services, testimonials and blogs.

ADRIAN LANGFORD

EDUCATION and CERTIFICATIONS

International Conference on Nutrition and the Brain, sponsored Physicians Committee for Responsible Medicine, Washington, D.C. July 2013 (12 CEPUs)

Duke Integrative Medicine Health Coaching Alumni Event and Continuing Education, Durham,North Carolina - Presenter 2011 & 2012

Food As Medicine, Bethesda, Maryland Sponsored by the Center for Mind-Body Medicine. Continuing education on integrative and holistic approaches to food, nutrition, and wellness. Certification of FAM Completion June 2012

Duke Integrative Medicine Health Coaching Foundation, Durham, North Carolina. Graduated 2/2011

Blue Ridge Community College, Weyers Cave, VA Personal Trainer Certification, W.I.T.S. (World Instructor Training Schools May 2011

Virginia Western Community College, Roanoke, Virginia Culinary student August 2008 – December 2009 Awarded Al Pollard Memorial Foundation Scholarship for Culinary Arts 2009 ServSafe Certification – The American National Standards Institute for Food Protection July 2009

Trinity College, Warsaw, Indiana Certified Nutritional Consultant 2004 Doctor of Naturopathy – Certification 2014

National Certified Natural Health Professionals, Warsaw, IndianaCertified Natural Health Professional 2000

Wilmington University, New Castle, Delaware 1970 - 1972 Bachelor of Arts, Communication Arts; Minor, English, Graduate Magna Cum LaudeWho’s Who of American Colleges – Delta Epsilon Rho Honor Society

Certificate in Holistic Nutrition Lab for Digestive Intensive (Replenish PDX) March 2014Certificate of Completion Training 30 CEUs Accredited by National Association of Nutrition Professionals 5/2015

Nutritional Strategies For Performance W.I.T.S. 2012

Duke Integrative Medicine Health Coaching Alumni Continuing Training & EducationPresenter - Everything (or Almost) You Wanted to Know About Food 2012Presenter - Integrative Marketing for Health Coaching 2013

National Certified Natural Health ProfessionalsChildren's Nutrition and Vaccinations 2006Enzymes: Your Health in the Balance by Howard F. Loomis, Jr. DC 2005

Certified Culinary Coach, Harvard Medical School, Institute of Medicine & Lifestyle's Chef Coaching Pilot Program (chosen by Dr. Polak one of 7 participants) November 2015.

Certified Practioners, Josh Gitalis, Clinical Nutritionist & Functional Medicine Specialist's Therapeutic Nutrition Supplements in Practice Course 12/2016

ADRIAN LANGFORD

REFERENCES

Attorney Leila Kilgore* Kilgore & Smith Fredericksburg, VA 540.785.6220

Susan Coiner RookeSenior Property ManagerPark View at South Pantopsparviewsouthpantops@sheltergrp.com434.923.0200

Judith Ragonesi Agricultural Marketing Specialist, USDA National Organic ProgramJudith.ragonesi2@usda.gov 202.205.5712

CLIENT REFERENCES - Health & Wellness

Vanessa Estrada

David Burton

Natural Health Professional

Investor Real Estate

vanessa1616@yahoo.com

davidlloydburton@gmail.com

540.538.8421

919.357.1926

Yolanda Kehn, M.S. Realtor, Long & Foster yolandakehn@gmail.com 540.455.4950

LinkedIn Profile Page http://www.linkedin.com/profile/edit?trk=nav_responsive_sub_nav_edit_profile

Adrian Langford (no relation)Founder, PresidentIntegrated Community Resource Communityadrianlangford@mindspring.com727.692.3544

Charles Carroll, Ed.D., M.S.Health Coach and Hypnotherapistcarrolc1@aol.com386.788.8999

Health Program for Adele Spring 2016 It is best to read all the information all the way through. It is likely that the protocols detailed here will overflow from one session to another and that is normal. We will make adjustments as needed to any of the items described below. Always consult your physician before beginning any supplemental and herbal program if you are on any medications (prescription or OTCs) and when beginning a nutritional program as well. This program is designed to be guidelines for you during the next 30 – 60 days. Your main goals according to your Intake Form: Weight Loss, Panic or Anxiety and Difficulty Sleeping. Recent blood tests that you shared revealed normal results and negative for food intolerances and allergies. The supplements you are currently taking were generic and not high quality (inexpensive supplements often have fillers and other ingredients unrelated to the actual vitamin or nutrient). It would be advisable to shelve those for the time being in order to not get confused with the protocol detailed in your Health Program. All supplemental and food suggestions will be maintenance doses (unless otherwise noted or changed once your program is underway) for your initial health program. Drinking green tea is fine and don’t forget to add 5-6 glasses of purified water daily. Other teas to add to your healthy beverage list: dandelion herbal tea (gentle detoxing for the liver) and chamomile herbal tea for relaxing – great in the evening for de-stressing. Weight Loss Protocol

From your intake form you indicated your diet was fairly healthy with the exception of occasional junk food, refined sugar, energy drinks and coffee. Please make your food choices be whole organic fresh food as much as possible, lean grass fed meats, fresh organic vegetables and fruits, legumes, grains, nuts and seeds. Green tea and purified water are good beverages. Minimize breads and opt for Ezekiel brand for breads, muffins, etc. Minimize or eliminate white foods such as sugar, flour, rice (Lundberg Wild rice has lower arsenic and more nutrients and is ok to use) and pasta (black bean and quinoa pasta is ok). Replace peanut butter with almond or sunflower butter (better options). Minimize diary consumption (cheese is high fat). Farm fresh eggs are best whenever possible. Watch out for added sugar, salt and corn syrup plus non-food additives in can, packaged and processed food (avoid these). Use sun dried sea salt in place of processed salt. Use raw organic honey in place of other sweeteners (use sparingly for taste).

1. Food Enzymes – chewable papaya tablets may suffice at this point in time. We will

review the need for food enzymes in session 3. Papaya is a fruit and has natural food enzymes that aid in digestion.

2. DGL – Highly beneficial for digestive system and adrenals. If you like the taste of licorice then purchase the tablets and chew 1-2 with meals when you feel stress levels going up. DGL is short for deglycyrrhizinated licorice and is very supportive for the digestive system and adrenal glands.

Adrian Langford Integrative Wellness Partner LLC Adrian.IWP@gmail.com 540.850.7773

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3. The Diagnos Tech test for yeast overgrowth or candida (stool sample) is recommended at to get a reality check on digestive tract. Do this prior to beginning the probiotic (it takes a week) to confirm the need for probiotic therapy. Explanation of Candida - A fungus is a microscopic organism that typically lives harmlessly in people. However, if your inner ecosystem is out of balance and your immunity is weakened, you are at risk for a fungal infection, like Candida (also known as a yeast infection). Antibiotics and poor diet can be the cause. A single-cell organism, Candida reproduces asexually and thrives on some of the body's byproducts: dead tissue and sugars from food. Unless its environment is altered and its source of food is eliminated, it quickly monopolizes entire body systems, such as the digestive tract, and causes moderate to severe symptoms.

4. Probiotics – Once we get lab test confirmation as to overgrowth of yeast in intestinal

tract, you may begin a probiotic (if needed) with Douglas Labs Multi-Probiotic 2 daily (one with your first meal of the day and one with your last meal of the day). For therapeutic doses VSL #3 will be the recommended probiotic as it has 500 billion live bacteria per capsule and is called upon when a client needs a great deal probiotic support for a severe imbalance of the microbiome environment of the intestinal tract. It is available at the best price in the pharmacy at Costco.

Probiotic Foods - Plain Greek Yogurt with Live Culture Sauerkraut added plus as it Boosts Digestion Miso Soup Kimchi (spicy pickled cabbage – beware of some versions of this being very spicy) Coconut Kefir (ask for a recipe if you would like to try making it) Kombucha – Fermented tea. Buy one and if you like it, get a case at Costco where it is the best price. It is also very easy to make and a lot cheaper. 70% of our immunity system occurs in our gut! So having a healthy microbiome is truly key in maintaining your health and dealing with things like allergies and even weight loss. Read more here on Dr. Axe’s website https://draxe.com/probiotics-benefits-foods-supplements/.

5. Chew more slowly! Take smaller bites. Sounds silly, but this small process of taking smaller bites and chewing slowly will help you digest your food a great deal better and in many ways, help you get the nutrients you need and thereby, aid in your goals of weight loss. Try chewing up to 20 times before swallowing-don’t get discouraged. You may find that you can only chew 10 times. Work up to it each day.

6. Food Diary – Please keep it daily and use the back of it if you need more space. Bring it

with you each time you have a session. We can discover food triggers, good eating and bad and the ‘what, where, and when’ of how you are eating and also your beverage intake. Several cups of green 3 or 4 days a week is fine as you are already doing that. Add purified water up to 5 glasses a day. Add a slice of lemon to help flavor it if you like (and the lemon juice benefits your digestive system and liver too).

7. Portions – Matter! For meat and fish or your daily protein, eat 4 – 6 ounces as you are an

athlete and need about that much. You need a lean organic grass fed red meat twice a

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week to get a good supply of B vitamins and iron. If you can make the adjustment, eating 6 smaller meals (cut the 3 in half) would help your energy levels and weight management as well. Give it a trial period of 5 - 6 days and see how it works for you.

Eat your fresh organic (when possible) vegetables and fruits daily! Amounts: 3 cups of vegetables total daily and 2+ cups of fruit total daily. How to measure? For the most part, a cup means a cup. Measure out a cup of grapes or a cup of chopped carrots, and you have your measurement. There are a few exceptions, though:

• When it comes to salad, a cup is not a cup. It takes 2 cups of leafy greens to equal 1 cup of vegetables.

• Juice does count as a fruit. According to the CDC, a cup of fruit juice does count as a serving of fruit, but nutritionists caution that you're not getting the fiber and other good benefits of eating whole fruit (yes, I agree!).

• When it comes to dried fruit, cut the amount in half. A ½ of dried fruit equals one cup of fresh fruit.

• One big piece of fruit is roughly a cup. An apple, an orange, a large banana, a nectarine, a grapefruit — one piece of fruit gives you one cup.

8. Grains, legumes and Nuts – Add lentils, quinoa, wheat berries, Lundberg wild rice and

amaranth to any meal for added flavor and nutrients and fiber. Use about ½ cup per meal. Here’s the recipe for soaking your grains: Nuts have phytic acid. Phytic acid is also found in grains and legumes. Just as with nuts, soaking grains and legumes is essential for proper digestions. Add about 1/3 cup of legumes or grains to your meals. When eating grains and legumes that haven’t been soaked, the phytic acid binds to minerals in the gastrointestinal tract and can’t be absorbed in the intestine and to many bound minerals can lead to mineral deficiencies. By soaking, you are breaking down the phytic acid so it can be absorbed correctly for proper digestion. Here’s the recipe for soaking grains: Place the grain into a glass bowl and cover completely with filtered warm water. For every 1 cup of liquid you will need 1 tbsp of acidic medium. All grains with the exception of brown rice, buckwheat and millet, need to be soaked for 12-24 hours. Buckwheat, brown rice and millet have low levels of phytic acid and only require 7 hours soaking time. Now place your bowl of soaking grains on the counter top and cover. I use a clean towel with a rubber band around the circumference holding the towel in place. Allow the grain to sit in a warm place for the time needed for that particular grain. You do not have to rinse the grains after the soaking time if you do not want to but you surely can.

Note: Many soaked grains will take less time to cook then non-soaked grains. RecipeforSoakingLegumes

For kidney shaped beans, add enough water to cover the beans and a pinch of baking soda. Cover and allow to sit in a warm kitchen for 12-24 hours, changing the water and baking soda once or twice. For non-kidney shaped beans such as northern beans or black beans, place beans into pot and add enough water to cover the beans. For Every one cup of beans you need 1 tbsp of acidic medium.

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After soaking is done, rinse the beans, replace the water and cook for 4-8 hours on low heat until beans are tender. Remember, if you are soaking legumes, it is best to rinse them several times during the soaking time to prevent them from starting to ferment. Always rinse legumes before cooking. Check the Weston A. Price for more food and health information - http://www.westonaprice.org A complete guide to soaking raw nuts can be found here http://blog.radiantlifecatalog.com/bid/69542/That-s-Nuts-A-Complete-Guide-to-Soaking-Nuts-and-Seeds

9. Recipes for healthy easy eating (you may experiment with gluten free ingredients in the recipes or use organic gluten products. Here are some excellent books to start you into more healthy eating: “The Quiet Gut” – though designed for FODMAP* diet, this book is beneficial for almost anyone. *FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are carbohydrates that absorb water in the small intestine and pass to the large intestine where they rapidly ferment as naturally occurring gut bacteria consume them. This process releases gas and the excess water and gas can create abdominal pain, flatulence, bloating (which you did mention on your intake) and irregular bowel movements (diarrhea or constipation). Nourishing Traditions – Sally Fallon Excellent advice, recipes, and more. 52 Healthy Meals in 12 Minutes or Less (website) – Remember to go moderately on cheese and that dairy counts as a protein. Don’t forget to branch out to organic tofu for another option for protein. Steel cut organic oatmeal is the healthier option for oatmeal. http://greatist.com/health/cheap-healthy-recipe-collection - Another great website for quick ideas for all kinds of meals, snacks and more that “won’t break the bank”. Try soups several times a week – homemade if possible as processed ones are high in sodium and other ingredients that are not healthy. Soups are great ways to get nutrition and satiate your appetite at the same time. Yeast or Candida primers if needed: The Yeast Connection Handbook and The Candida Albicans Yeast-Free Cookbook. Both are excellent. The protocol for dealing with candida is simple and straightforward and if needed, we can add a couple of therapeutic supplements for this that you will need to eliminate the excess yeast and flush them out of your body as well. Garlic by the way, is a huge support for this process and also the immune system in general. It is a powerhouse food that would be an excellent source to include as often as you can – if possible freshly crushed and raw! An excellent primer on digestion and the immune system and will give you a step up on getting healthy – Digestive Wellness by Elizabeth Lipski. Liz has taken the time to explain each body system in relation to digestion, disorders and diseases and therapeutic food

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and supplemental protocol. Her premise is that Food Is the Best Medicine and that is something I fully believe (non-processed food of course!).

Protocol for Anxiety & Sleep for AH

1. Logistics – Keep away from digital screens at least 20 minutes before going to sleep. The light from computers wakes the brain up! A digital alarm clock needs to be on a soft light. Keep the room dark with light blocking curtains if needed. Avoid heavy eating near bedtime. Try a white noise machine that plays soft sounds of birds, ocean waves, and more. Is your mattress appropriate and how new is it and how firm? And also you should check your pillow and see if it needs replacing (to flat, to hard, not supporting your neck).

2. Review Your Food Diary – to see if any foods are triggering your body to gear up at bedtime. Also any stressful events – what are they and how are you handling stressful events when they happen? Chamomile tea can be helpful before bedtime as it has calming properties.

3. Supplemental Maintenance For Sleep & Anxiety

Douglas Labs Seditol Plus – 1 capsule 20 minutes before bedtime. For times when you wish to calm your brain (and body) but not go to sleep, try Douglas Labs Brain Calm. Take one capsule when needed and increase to 2 if necessary. Douglas Labs Stress B Plus – Like the name says, a Vitamin for stress. There are days you described are very stressful. Besides doing some calming exercises (breathing, MBSR) you can add a supplemental maintenance of Stress B Plus and take 1 daily with food. Take the dose earlier in the day to get the most benefits of the supplement for your busy day ahead. Foods That Have B Nutrients Meats – Have two servings of red organic grass fed meats weekly. Such as: liver, lamb, and beef. Other proteins with B vitamins: chicken, sardines, trout, salmon, eggs, cheese, and plain yogurt. Other foods: spinach, turnip greens, fresh fruits and vegetables (folate). In general, B vitamins support a healthy nervous system, cardiovascular system and aids in energy production. A note about another excellent form of protein and B vitamins: brewer’s yeast. This is another powerhouse of nutrient food. It contains chromium that helps the body use insulin more effectively and this can lower blood sugar levels. Brewers yeast stimulates chemicals (intestinal enzymes) that could help relieve diarrhea. It helps fight bacteria that cause infections in the intestine, as well as improve the body’s defenses against viral lung infections such as flu and the common cold. Brewer's yeast is a source of B vitamins and protein. You can find brewers yeast in bulk at food health stores (look for the organic one) and purchase a small amount to see if you like it. Brewer’s yeast is available as a powder, flakes, liquid, or tablets. The average adult dosage is 1 to 2 tablespoons daily. It can be added to food or mixed with water, juice or shakes.

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Start with 1 tablespoon and see how it agrees with you. Some people have reported an adverse reaction to brewer’s yeast and it could trigger (rare) the symptoms of stomach irritation, headaches and itchiness. If you have any of these reactions, discontinue using it. Foods with Tryptophan – An Amino Acid that relaxes the body Chicken (and/or turkey) will work wonders on your bedtime patterns. Leafy green vegetables, like spinach and cabbage, are high in tryptophan as well. These foods also boast many other health benefits. Spinach is an essential food in any healthy diet – the fact that it will help you fall asleep is just a bonus. Salmon, along with several other types of seafood, is known to stimulate serotonin and melatonin production. Serotonin and melatonin are both known for promoting sleep. In addition, salmon is also good for your heart health and weight – a great food on many levels.

4. Breathing Techniques, Guided Imagery – We have practiced the breathing and simple guided relaxation before your sessions and we can continue to practice the breathing exercise and MBSR at every session and even on the phone or video chats. Other breathing exercises to help deal with anxiety can be found at http://www.calmclinic.com/anxiety/treatment/breathing-exercises. For more information on this check out this website - https://www.mentalhelp.net/articles/visualization-and-guided-imagery-techniques-for-stress-reduction/ There are lots of excellent CDs for guided relaxation as well. You can listen to samples at this link and find one that appeals to you and use it at bedtime or in times of stress (you can download it onto your iPod or phone) – search on Amazon under digital music and then search for Guided Relaxation. A Note About Chlorine (Swimming Pools) Since you are in swimming pools a lot due your physical activity on two swim teams and the diving team, here’s some protocol for chlorine and how to detox from it. Take showers after being in the pool as soon as possible with a nontoxic soap for body and hair. You expressed concern about chlorine and its toxicity. Besides showering off after being in the pool, a supplemental protection would be as follows: Douglas Labs Ascorbplex 1000 – This is a great complex for antioxidant protection and is in combination with calcium, magnesium and potassium. Take 1 - 2 with food or snack before each time in the pool and/or daily. Douglas Labs Vitamin D 5000 IU – Take 1 with food daily. Douglas Labs E-400 – Take 1 daily with food.

Foods to Add to Daily Regime (Swimming) for Protection/Detox from Chlorine Vitamin C Foods– Kale, parsley, collard leaves, kiwi, yellow bell peppers Vitamin D Foods – Cod Liver Oil - If you can swallow it, it has several powerhouse nutrients per tablespoon: Vitamin D 1400 IUs, 280% DV for Vitamin A and 2894 mg

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Omega-3 fats. Mushrooms such as Portobello are rich with Vitamin D. Here’s a chart of various mushrooms and their Vitamin D content. Mushrooms add a lot of flavor and are great to toss in salads, burgers, soups and you name it. See chart below.

Vitamin E Foods - A small handful daily of almonds, sunflower seeds or hazelnuts – any of those are a great source of vitamin E. Soaked grains, greens (spinach), nuts and seeds are the best sources of Vitamin E from foods.

Smoothies & Juicing

Smoothies and Juicing are wonderful ways to get nutrients, and juicing is a good way to cleanse the body and support it at the same time. With smoothies you have an easy quick way to take care of nutrition and hunger at the same time-not to mention that they are portable. Smoothies are great for breakfast or lunchtime. If you don’t own a good blender yet, it’s time to consider the value of getting one. I am a serious cook and I do use a Vitamix (3 payments and reconditioned). It has been worth the cost and I use it almost everyday for smoothies, soups, food processing and more. Here is a link for fruit smoothies http://www.prevention.com/food/20-super-healthy-smoothie-recipes/slide/5. You can add vegetables to fruit in the smoothies or substitute vegetables for the fruit. I usually include a raw beet with every smoothie and in a Vitamix making anything blend (except peach pits and avocado seeds) is possible. For green smoothies check out: http://dailyburn.com/life/recipes/healthy-green-smoothie-recipes/. Juicing Explained Juicing is the juice extracted from the fruit or vegetable. The only way to get true "juice" that people refer to in juicing is to have a juicer machine. Many of us get confused between smoothies and juices because of blender advertisements saying smoothies are juices.

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The main difference between a juice and a smoothie is that juicing involves extracting the juice (liquid) from raw fruits, vegetables and herbs. This process separates the fiber from the fruit and vegetables and you’re left with the nutrient rich liquid. Smoothies generally involve a whole fruit, vegetable or herb (along with any nut, seed, powder or superfood) thrown into the blender. This means that the foods have been broken down into liquid form, while still retaining all of their fiber. Juicing or Smoothies – What’s Your Best Option? I do both and encourage you to do to the same. A juice that has freshly juiced oranges, pineapple and strawberries tastes amazing. Sometimes I juice my greens (spinach and kale for example) and then blend the green juice with whole peeled banana! I like apple, beetroot, carrot and ginger combination where I juice everything except the apple and then blend everything together. You can have a variety by combining both juices and smoothies, either in one drink or separately throughout the day. You can also disguise the taste of a lot of healthy greens in a juice or smoothie simply by combining it with some fruit – apple, for example, works great with kale or spinach. Adding fresh baby spinach into juiced orange juice and blending the two makes for a delicious green smoothie/juice hybrid. Both smoothies and juices are great for when you’re on the go and don’t have the time to sit down and eat a proper meal. They’re fantastic before and after a workout because they’re full of fresh, natural ingredients that can speed up your recovery. Smoothies and juices can also help when you’re coming off a fast of some kind, or recovering from an illness, because you can gradually re-introduce your body to food. It’s a good way to start introducing more raw food into their diet, or get their five (servings of fruits and vegetables) a day! Either the Greenstar Juicer or Champion Juicer is great choice for juicing. Here’s a 2 ½ minute video on Digestion that is short and sweet and worth a watch that will help you understand what happens when you eat. https://www.youtube.com/watch?v=08VyJOEcDos

NOTES

Real Living Economics 101 by Adrian Langford©2014 There is a lot of discussion in health and nutrition circles on how to bring about positive changes in our health and well being (trends and runaway costs). The American people need to get up to speed with being PROACTIVE with their health. Complacency, habit, lack of motivation and ignorance seem to be playing too big a role in Western attitudes to health and well being. That profile needs a shift to individuals taking back the controls and becoming involved in their health. There is such a sea of information out there that on top of old habits, lack of education, and confusion -- it is not surprising that a lot of individuals take the path of least resistance (take the pill, have the procedure or operation, change little in diet or exercise, or have very little motivation in lifestyle/behavior changes). Needless to say, most chronic diseases would vastly improve with diet and exercise and stress and behavior management or coaching as well. One way to approach this is to shift (not increase) government and/or state spending toward preventative and start from the ground up literally. Promote gardens community/state wide and get EVERYONE (local government, schools, administrative agencies, health and wellness professionals, farms, churches, businesses, etc.) involved in the whole process-some paid, some volunteer, and students from the public schools and community colleges. A lot of young people (and apparently the ones in control of the public school curriculum) viewed Home Economics as a waste of time and money (students took the class so they could sleep). That was one area that we were foolish to discard; health and nutrition -- in short taking care of oneself. What a mistake. We could resurrect it, but give it a new spin and implement community service (tending the garden, bringing & selling the food at Farmers Markets, learning about soil, pests, food and soil nutrients--essentially getting involved from soil to table--learning the basics of cooking, the use of herbs and spices, different types of cooking (ethnic and health based) and how to address digestive concerns & allergies, and lots more (make a website and plug all kinds of data & events, use Facebook to connect to the community, help students to learn how to budget and buy wisely at the grocery store, etc.) We can all start from the ground up and work with the community and young people (kids in the kitchen - we have a program in Charlottesville, Virginia with this very title) and make that the standard for taking back our health. And we could reinstate Home Economics in our schools call it: Real Living Economics.

"The Doctor of the Future Will Give No Medicine..." Adrian Langford ©2015 We are all different from DNA to personal preferences. There is a lot of discussion in the health and medical fields, both conventional and alternative about inflammation being at the root of disease, illness and painful symptoms. Though results or inflammatory symptoms may be similar from one person to another, the what, how and why of those results may be dramatically different. After those questions (the what, when, how and why) are discovered with the client, then I proceed with as much detail as possible about their daily habits and food choices and some recent and not so recent history that reveals a lot in developing a micro and macro profile about the client or patient. Often, dietary changes need to be made (some people need to eat less or no meat, some need to stop diary and other allergens or foods that trigger food intolerances, etc.). If a person is on medications that make the body acidic - that is another challenge in terms of aggravating an inflammatory response or adding to overall symptoms. Often a good quality enzyme before meals helps food nutrients absorb better in the body as well as neutralizes the body pH. Eating smaller meals consisting of anti-inflammatory foods that line up with the individual’s food intolerances and/or allergies or digestive disorders is a good place to start for bringing the body back into balance. Does the client or patient have an overgrowth of bacteria in the gut? That can be a huge factor-- in fact h. pylori plays a role in allergic reactions and it is found in most intestinal tracts. Heal the gut and that will go a long way to dealing with inflammation. Some stool, saliva and/or blood tests may be valuable for determining more details of metabolism, thyroid, toxic metals, hormonal imbalances, nutrient deficiencies, and of course food allergens and/or sensitivities. One can always purchase those pH sticks and test themselves in the a.m. upon first voiding to see how alkaline or acidic their body is – and use that as a baseline to correct with food, enzyme, and other appropriate protocol as provided by the health practitioner. Meditation or MBSR (Mindfulness Based Stress Reduction) will help lower stress that aggravates inflammatory responses. Other modalities such as massage and acupuncture also lower inflammatory responses. How's their inner and outer environment? It is worthwhile for the health practitioner to explore those things (diet, health challenges, stress, exercise, environment,

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The Doctor of the Future… and medications the patient is taking) to get a good overall evaluation of their patient. This involves time and listening by the practitioner. The human spirit and/or mind-body connection here deserves a mention. In the healing process of any kind, the human spirit and commitment to getting well is a key component of a positive outcome. More scientific medical evidence has revealed that the brain changes dramatically when mediating (see http://www.psychologytoday.com/blog/use-your-mind-change-your-brain/201305/is-your-brain-meditation). What this means is that meditation provides relief for the brain, and thereby the body and produces a calming effect that relieves stress. By understanding and being proactive in the health of our own body and mind, we can influence the outcome of how well we feel. After many decades of research concerning the debate of whether or not genetic makeup has the trump over one's health, it has been proven that genes do not always dictate the outcome of your health. That in fact, changing your diet, lifestyle and exercise can ensure that those unhealthy genetic codes do not get “turned on” in the first place. To quote Thomas Edison: "The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease". What we seem to be missing in our health practices and our lifestyles is a good common sense approach to preventative measures and health in general. For the physician or health practitioner, we need to be more mindful about the 'art of listening' to the client or patient. For the client or patient, your future in your well-being begins today with you!

CRACKING THE FOOD CEILING: SMALL CHANGES ADD UP TO BIG RESULTS AdrianLangford,ND,HC,YI©2016

Going crazy with all the food advice? With thousands of websites, blogs, newsletters, various media and constant news blasts about food, nutrition, and health related to food -- it is overwhelming and confusing. Best tip is to establish healthy and doable food goals, work with a food coach or nutritionist, and take small steps. Here are some tips I have gathered from many years of experience and research for making simple easy changes in your healthy endeavors to eat and feel better.

1. Eat more unprocessed grains and foods in general. Whole grains suchas wild rice, buckwheat, faro, millet, and wheat berries are called "whole" because they have the entire kernel that provides phytonutrients and fiber. Quinoa is referred to as a grain even though it is a seed and it is an excellent source for phytonutrients, fiber and protein. You can add these grains in salads, cookie batter, muffins, and soups or use them as a side dish (great too if you add some vegetables with them and organic bits of tofu - and that is a whole meal!).

2. Choose healthy fats. Some things that say they are low fat or fat reducedcontain the same amount of calories as the ones that aren't low fat or reduced fat. These low fat foods also often add more sodium and/or sugar. Certain types of fats are healthy for your heart such as avocados, nuts, seeds, seafood (not farm raised - will save that for another post), walnut oil and olive oil are advantageous to eat. Eat saturated fat (butter, meat, dairy) moderately. Use healthier fats in place of saturated fat for meals or snacks, as they will be more filling. Avocados are a great replacement for butter or mayonnaise. Also hummus is a good replacement for mayo or unhealthy spreads for sandwiches or snacks and it's great on apple slices as a snack.

3. Eat more fish that contain high omega 3 fatty acids. Good choices areoily fish such as tuna, sable fish (black cod), sardines, salmon, and mackerel. Opt for non-farm raised when you can, as wild caught fish is healthier. Tongol or skip jack tuna is lowest in mercury. Check out seafoodwatch.org that lists options on seafood sustainability and how the fish are caught or farmed. 4. Have fruits or vegetables with every meal. It's easier to keep track of howmany times you have eaten fruits or vegetables if you include them with every meal or with snacks. The overall benefit of fresh fruits and vegetables

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is tremendous. Produce should be taking up half of your plate. The brighter the colors of the fruits and vegetables the more disease fighting nutrients (phytochemical) they have. Legumes such as kidney beans are both a legume and vegetable and are also a great protein source (beans). Toss veggies into grain or pasta dishes (you can use spaghetti squash for noodles), soups, omelets, and wraps. Make smoothies with greens, berries, avocados and almond, coconut or cashew milk (recipes in next post). Fresh fruit can be a very satisfying dessert with some vanilla Greek yogurt or plain yogurt with a dash of cinnamon on top.