Buzz Salad Delivers Delicious Nutrition Fast

Buzz Salad

Life and Wellness Coaches Ross Pelton (a.k.a. The Natural Pharmacist) and Taffy Clarke Pelton have drawn thousands of viewers and media attention for their Buzz Salad creation, a quick and easy recipe that offers nutrition, flavorand convenience.

If you’re on the go and looking for a fast way to prepare an ultra-nutritious salad that will last the rest of the week, then check out the video above, in which Ross outlines the secrets to his popular Buzz Salad.

Our lives are so busy, we often don’t leave sufficient time to prepare nutrient-dense, high-fiber meals, but proper nutrition is crucial to maintaining our mental health and balance.

Phytonutrients are at the heart of the Buzz Salad—the more colorful your concoction of organic veggies, the more age-fighting, disease-preventing antioxidants you’ll be ingesting.

Cruciferous vegetables like broccoli, cauliflower, and cabbage are great choices for the Buzz Salad, as are radishescarrotszucchini, and red and green onions. For a touch of sweetness, top with fresh slices of orange, apple, or pear.

For some protein punch, you may wish to add nuts, seeds, salmon, or garbanzo beans.

Instead of buying prepared dressings, which are often loaded with unhealthy preservatives, you can make your own scrumptious dressings. Get creative—spice up your standard olive oil and Balsamic vinaigrette with some cayenne, mustard, or tamari. Or throw in fresh herbs like cilantroparsley, rosemary, thyme, or basil. Make your own honey mustard dressing by adding a touch of raw honey. Just have fun and stay focused on nutritious and delicious.

By soaking the veggies in a diluted hydrogen peroxide bath, you kill the germs, which will help preserve their freshness. Batch-process the veggies using a food processor, mandoline, or hand chopper.

To preserve the prepped veggies for up to a week, place them in an airtight container and sprinkle with lemon juice. Then when you’re ready to chow down, just pull out the container and start assembling your Buzz Salad.

Now you’re on your way to a healthier, happier lifestyle. See John Darling’s Medford Mail Tribune article for more details on the Buzz Salad.

Coaching Communication Techniques

Coaching Communication Techniques

I created this handout on Coaching Communication Techniques for the Psychiatric Disorders class at Ashland Institute of Massage, but these skills are actually useful for anyone in dialogue with others. When we are trained in a profession, we oftentimes feel compelled to advise others on what we think they should do. People are much more responsive to receiving advice if they request it, however. When we impose our own agenda on someone else, they are more likely to resist what we have to say. Following the guidelines below encourages them to share their deeper selves.

Counseling Skills

  1. Use mindful listening
  2. Give reflective responses
  3. Avoid giving advice
  4. Stay in beginner’s mind
  5. Be curious
  6. Avoid asking the “why” questions
  7. Check in, check in
  8. Curb the need to “fix” or resolve client’s problems
  9. Assume the client is whole and has the resources to know what’s best for him or her

Below are basic open-ended questions used by trained coaches. Designed to stimulate the creative process, these questions limiting the responder to a particular set of answers. Also note that there are no “why” questions. “Why” questions do not always yield productive responses and can lead to answers that require deeper psychotherapeutic skills.

Basic Questions

  • What would help you with this?
  • What do you need most right now?
  • How can you take care of that?
  • What do you need to add/subtract from your life that will help you with this?
  • Who can help you with this?
  • Are you seeking help with this?
  • Who do you know that can help you with this?
  • What does your inner wisdom say about this?
  • What has your experience taught you about this?
  • How will you know when/if you need the help of an expert?
  • What is your strategy for that?
  • How might that happen?
  • How have you been successful with this in the past?

10 Natural Ways to Boost Your Mood

10 Natural Ways to Boost Your Mood

Life transitions, new challenges, stressful circumstances, and changes in jobs and relationships can alter the mood of even the healthiest people. Sometimes a low or anxious mood is transitory or cyclical, and other times it can become chronic and unremitting. While a serious disorder could require professional treatment, there are numerous other ways to naturally elevate your mood that can easily be incorporated into your daily life.

Scientists now understand that important brain chemicals, called neurotransmitters, regulate and influence mood, mind, memory, and emotions. The increasingly popular prescription drugs for anxiety and depression work by influencing these neurotransmitters. These drugs do not increase the amount of brain chemicals; rather their primary mechanism of action is to keep more of the neurotransmitters serotonin, norepinephrine, or dopamine in the brain. Natural methods generally work by stimulating the production of more neurotransmitters. Each of the following natural methods has been shown by scientific studies to increase one or more of these mood-enhancing neurotransmitters.

Just add one or two of these steps at a time and see what happens. A good mood and emotional well-being are key to living the happy, fun, and successful life you deserve!

1. Enjoy Early Morning Sunlight

When spring arrives or the sun comes out, are you happier, more energetic, and more excited about life? Well, there’s a reason for this. Like plants and flowers, our bodies need sunlight, too. Without it, the production of important hormones and neurotransmitters could be disturbed, triggering depression and sleep problems. Since we need to be respectful of the potentially damaging effects of ultraviolet rays mid-day, early morning is the best time to get your 20- to 30-minute daily dose of sun. During this time, remove your dark glasses and don’t use sun lotion unless medically necessary. You might consider purchasing a light box for those cloudy winters or if you live in an area with little sunshine. While light therapy has been used successfully to treat Seasonal Affective Disorder (SAD), there is mounting evidence that it is also effective at enhancing a depressed mood.

2. Move Your Body

When it comes to producing a stable good mood, little can beat exercise. That’s why it is so important to take exercise out of the “should” category and find a way to love it! Often that means coupling exercise with something you enjoy—good music, in the company of a great friend, or in some glorious nature spot. The body of scientific research extolling the benefits to brain chemistry is huge. Exercise has been compared favorably in numerous studies to pharmaceutical antidepressants. Sometimes when you’re down, it is particularly hard to move. It’s amazing what can happen if you just put one step in front of another, go outside, and walk until your mind starts singing a happier tune. Spending 30–45 minutes on any type of yoga, tai chi, aerobic exercise, or pilates can shift your energy as well. Also, a good strength training workout can make you feel powerful and is a great esteem builder. This is one of those situations where “Just Do It” is a great slogan.

3. Hang out with Friends and Family—and Clear Up Resentments or Misunderstandings

Love and intimacy are at the root of what can make us happy and healthy or depressed, anxious, and sick. The impact of good social connections on our health and well-being is well-documented in scientific literature. Most of us have experienced how resentment, conflict, or a relationship loss can stimulate persistent negative thinking, which in turn can elevate damaging stress hormones such as cortisol. High levels of cortisol are commonly seen in depressed and anxious people. On the other hand, “feel-good” brain chemicals such as endorphins kick in when we are enjoying a good time with friends and family, have a sense of belonging, and are exchanging loving conversation. Intimacy, touching, and lovemaking can also be powerful mood elevators.

4. Ingest Good Mood Food

Have you ever had a doughnut and coffee for breakfast and found yourself on edge or suddenly lacking the motivation to do anything? Simple carbohydrates (refined sugar and flour) can give you a lift for a short time but ultimately result in low blood sugar, leaving you depleted and feeling down. Excessive caffeine can cause outright anxiety. Green tea is a good substitute for caffeine fans; while it has caffeine, it also contains a substance called theanine, which has anti-anxiety properties.

To achieve a stable mood, concentrate on a diet high in protein (the building blocks for neurotransmitters), complex carbohydrates, and the “good” fats such as olive, flax, and fish oils. There is mounting evidence that fish oil supplementation (2–10 grams daily of DHA and EPA) can be helpful in mood disorders, and it is highly recommended for general good health. A potent multivitamin/mineral supplement is also important for supporting overall health, which is vital to mental well-being. Make sure your multi has good levels of the B vitamins, which are essential for healthy nerve cells. While there are lots of do’s and don’ts in the food category, it is crucial to find foods you love and to enjoy the process of eating!

5. Engage in Mindful Practices

Slowing down, getting present, taking out time to just breathe and be quiet all seem to be great challenges in our culture, and yet we need to do this more than ever! Just 20–30 minutes a day of meditation, prayer, chanting, deep relaxation, or any method of quieting the mind with steady, conscious breaths can alleviate stress, anxiety, and depression. Achieving the “relaxation response” has been shown to lower the damaging stress hormone cortisol as well as increasing other hormones and brain chemicals that create emotional well-being. If this feels too much like “doing nothing” when your schedule is overloaded, reframe this practice and think of it as one of the most significant investments in personal wellness you can make.

6. Use Natural Mood Lifters

When lifestyle changes don’t do the trick, you can avail yourself of certain natural substances that are gaining great acceptance among progressive health professionals. Although these agents are non-prescription and safe to use, it is best to consult with a naturopath, nutritionist, or health-oriented medical professional to ensure proper dosages and eliminate potentially negative drug interactions. One of the stars of the show is SAMe. It is a naturally occurring substance, a fast-acting antidepressant, and well-documented, and it offers many other health benefits. And it’s becoming more affordable. Another star, 5-HTP is a precursor to serotonin, the neurotransmitter that plays an important role in depression, mood,  anxiety, sleep, appetite, and more. Studies have shown 5-HTP compares favorably to some pharmaceutical antidepressants. L-tyrosine, an amino acid, has been shown to be useful for depressed patients, possibly because of its role in the synthesis of the mood-elevating neurotransmitters norepinephrine and dopamine.

The herb St. John’s Wort is well-researched for its antidepressant effects on mild to moderate depression. It was recently debunked in a study conducted by a pharmaceutical company who used participants with major depression. However, studies showing the efficacy of St. John’s Wort have primarily centered on people with mild to moderate depression. The herb continues to be successfully used by people with less severe forms of depression, and it is considered by many clinicians to be an effective agent. For anti-anxiety agents, L-theanine, a constituent of green tea, has been reported to produce mild calming effects in 20–30 minutes, and it is neither sedating nor addictive. The amino acid GABA is often recommended by health professionals, but there are questions about its effectiveness when taken orally. Also, check out the herbs Bacopa, Kava, Valerian, Chamomile, Skullcap, and Hops.

7. Get a Good Night’s Sleep

Pretty basic advice, but have you ever noticed what happens when you don’t get enough sleep? Oftentimes, “I’m depressed,” really means, “I’m tired.” Have you listened to your mind when you’re tired? It often globalizes negative perceptions and can be quite self-critical. Long-term lack of sleep can actually create symptoms of depression, and insomnia can be a symptom of depression.

8. Get a Reality Check on Unrelenting Negative Thought Loops

We have a tendency to believe our negative thoughts when in a low or anxious mood. Under these conditions, our thoughts are less reliable. Furthermore, these unreliable thoughts tend to create an even more anxious or depressed mood. Low neurotransmitters can both create this condition and be created by it. Hence, it is crucial to find a method that works for you to interrupt this negative cycle. It might be exercise, meditation, or any of the aforementioned steps. One of the most effective tools is to tell a trusted confidante, coach, or therapist about it. Ask her to give you a reality check and help you reframe the situation into a more positive, realistic, growth-oriented perspective. The power of the positive thought can really work here!

9. Play, Play, Play

Imagine yourself sliding down a water slide or playing a fun game with your best friends or family. How can you be in the doldrums when you’re having a good time? As a culture, we are deeply ensconced in the belief that our personal value equals our accomplishments. So we are working more hours than ever, believing we need to “get somewhere” or “become someone.” While fulfilling our life’s purpose is immensely important, we also need balance. Write down 3–5 things that make you laugh, that create a natural high, and that you love to do. Schedule one or more of them into your life weekly, making this “appointment with fun” as important as an appointment with a business associate or client.

10. Dance to the Music

Music and dancing are a great combination for elevating mood and stimulating endorphins. Music in particular can be used in a multitude of situations to alter mood. Evocative music can stimulate a good cleansing cry. Peaceful music can lower stress and anxiety. Some music, particularly if it utilizes binaural beat technology, can entrain the brain to different brain waves such as alpha and theta for deep relaxation. Classical music can help mental focus. Some music enhances feelings of love. With today’s technology, it is easy to use music to improve most any task or activity. Load your smart phone or iPod with music for all occasions or install an app such as Sleepstream to change your state of mind.

Menopause: The Call to Transform Your Life

Menopause: The Time to Transform Your Life


Menopause is a call to change. This is the time to “pause,” listen to the wisdom of the body, evaluate the first half of life, and create a vision for second half. It is the time to grieve losses and let go of old ways, self-limiting beliefs, and unhealthy relationships. It is a time to journey inward, to find and express your deepest passions, to find your most authentic voice, and to craft a life from your essence.


Loss is a recurrent theme in menopause and midlife. What are the dreams we had about how we thought life was supposed to be that we now know we will not realize? What are the disappointments in love? The losses of loved ones? Changes in lifestyle? Menopause challenges our identity and asks us to let go of who we were and allow space for new parts to emerge. It is a time to allow ourselves to deeply grieve our losses.


Depression, a common experience in menopause, has many faces and causes. It can be anger turned inward, a life unexpressed, simple fatigue, or a serious biochemical condition requiring professional attention. Allow yourself to go inward, find the gifts of the dark, challenge the beliefs of hopelessness and victimhood, find and express your anger, cry, and give yourself permission to be. When you are ready, expose yourself to early morning sunlight, take a long walk, use natural mood stimulants, dance, sing, listen to music, and have a long talk with an intimate friend.

Unresolved Issues

Christiane Northrup, MD says in The Wisdom of Menopause that women going into menopause with serious unresolved emotional issues and unexamined lives have more acute symptoms and a more difficult passage. Attitudes, beliefs, and recurrent thought patterns have a major impact on this transition. Allow the call of menopause to highlight long-held themes and resolve to do whatever it takes to find peace with them.


The filters to warding off our fears often drop during hormonal changes. Stand in them with your warrior energy, knowing you are more than your fears and you have deep wells of wisdom to answer them. Listen to your fears, share them, and let them inform new ways to set boundaries and create safe spaces in which you can deepen your understanding of yourself.


The hormonal veil lifts and becomes thinner between the conscious and unconscious mind. We see more, and we are less willing to abide the injustices and abuses in our life and in the world. Sometimes it feels impossible to stifle a scream. Our anger can be a great teacher during this passage, and it pays to find a safe way to express it. Anger can help mobilize the courage to change. We can find our passion on the other side of rage.

Inner Journey/“Pause”

In I Will Not Die an Unlived Life, Dawna Markova writes, “Traveling from the known to the unknown requires crossing an abyss of emptiness.” Yet so many of us fear meeting ourselves, and our speedy demanding lives offer us endless distractions from this. This is now a time to find the courage to give ourselves the kind of presence and time we have given to others. How can you know your own truth unless you slow down and listen to yourself? Allow yourself to incorporate mindfulness in your daily life. Add a thoughtful pause between your impulses and your actions. On a daily basis, find the way that brings you closest to yourself, either in nature, meditation, contemplative prayer, or some meaningful refuge.

Soul’s Purpose

Menopause and midlife can stimulate a strong urge toward authenticity and creative expression of life purpose. This is the time to strip away the ways in which you live the dreams and expectations of others while finding and expressing your own unique path. Where do your talents and gifts intersect with the needs of the world? Regaining your energy is directly related to living your passion and purpose.


Women in menopause begin to lose their tolerance for self-criticism; it wears out the body and destroys quality of life. This is the time to turn all of the compassion we have developed for everyone else back into ourselves, treating ourselves as we would our most beloved children. We need to learn to cradle ourselves in love … and in turn, then, we can love others in profound new ways in the second half.


  • What is unfinished to give?
  • What is unfinished to heal?
  • What is unfinished to learn?
  • What is unfinished to experience?
  • What is the courageous conversation I need to have with myself?
  • Who am I now? Where do I belong?
  • What is out of balance that needs to be changed?
  • What are the beliefs that allow me to continue to sacrifice myself to others?
  • What are the beliefs that cause me to sabotage my health?
  • What am I the best at? What do I love?
  • What do I do where time goes by without my even knowing it?
  • How do I find a better place from which to live my life?

Recommended Books on Menopause

I Will Not Die an Unlived Life, Dawn Markova, Conari Press, 2000

The Wisdom of Menopause, Christiane Northrup, Bantam Books, 2001

Menopausal Years the Wise Woman Way, Susan Weed, Ash Tree Publishing, 1992

Let Your Life Speak, Parker Palmer, Jossey-Bass, 2000

The Millionth Circle, Jean Shinoda Bolen, Conari Press, 1999

Claiming Your Place at the Fire, Lieder & Shapiro, Berret-Koehler, 2004

Immune Competent Personality

Immune Competent Personality

Research from a new and exciting field of science called psychoneuroimmunology (study of the relationship between mind, emotions, neuroendocrine system, and immune system) reveals exciting new information about a type of personality that we can develop to keep us healthy and young. Called the immune power personality or the immune competent personality, this idea was first introduced by Henry Dreher in his article “Immune Power Personality,” published by Noetic Sciences Review in 1996 (No. 39, p. 12).

Most of you have probably heard of Type A and B personalities. Perhaps when you have impatiently weaved your way through traffic or complained about not having enough time, someone has accused you of being a Type A. Or maybe someone has complained that you have no sense of urgency and are too laidback, which got you labeled a Type B. There are numerous other personality typologies such as the Myers-Briggs (based on the work of psychologist Carl Jung) and Enneagram (describes 9 types), both of which are widely used in psychotherapy and personal growth work. Additionally, psychopathology, describes numerous personality disorders, including narcissistic, dependent, antisocial, and obsessive compulsive.

The prevailing wisdom is personality characteristics are difficult to change. They are fundamental to one’s nature. The good news about the immune power personality is this is one you can cultivate. The traits of this personality type were developed using the research of 7 famous psychoneuroimmunology (PNI) researchers from 7 major universities.

To make these easier to remember, I have developed these traits into the acronym HEAL. To HEAL means to be WHOLE. Wholeness is created by establishing a connection between all the aspects of your bodymind, other beings, and your spiritual nature.

Hardiness: Control, Commitment, and Challenge

Do you feel in control of your life? Are you committed to certain life goals, creative challenges or relationships? Can you turn a problem into a challenge? People with this type of hardiness seem to suffer fewer chronic illnesses and have stronger immune systems.


How do you feel about yourself? Are you aware of your strengths? Do you like who you are? People who are aware of their strengths are able to withstand stressful life circumstances and are less prone to illness.

Awareness: Expression of Body Signals

Think about this for yourself. When you experience pain or stress, can you feel it? Do you know when you are sad, angry, or happy, and can you express these feelings? Or do you ignore them and keep on going? Researchers have found people who are tuned into mindbody feelings of discomfort, fatigue, distress, sadness, and pleasure cope better psychologically, have better immune response, and enjoy healthier cardiovascular systems.

Love: Relationships and Helping

Research also shows that people who have healthy relationships and who extend and receive unconditional love become sick less frequently and live longer. People committed to helping others often experience the “helpers’ high,” which is not only emotional and spiritual but physical as well. Love is the great healer of many ills—emotional, mental, and physical.

How Do You Cultivate These Qualities?


  • Identify your stressors and learn where you do have and can gain control in your life.
  • Find something to commit yourself to that will give life meaning.
  • Think “Yes.” Experience the power of positive thought.
  • Develop a belief in “I can.”
  • Believe you are in charge of your life.


  • Develop strong social connections and friends.
  • Acknowledge your accomplishments.
  • Participate in therapy or groups.
  • Explore and establish spiritual practices.
  • Learn to replace negative thought loops with positive beliefs.
  • Consider empathizing and accepting yourself in the way you might care for others.


  • Engage in relaxation, prayer, meditation, or a mindful walking practice and listen to the messages of the body.
  • Find a good yoga class or video and practice daily.
  • Take plenty of talk time with friends.
  • Write in a journal.


  • Give and ask for time and attention to family and friends.
  • Give of yourself and your own gifts to others.
  • Give and receive touch.
  • Learn to love yourself.

Enjoy a long, healthy life as you develop the qualities that give you an immune power personality!