wellness

How Essential Oils Support Immunity

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Essential oils can help us fight infection with anti-bacterial, anti-fungal and anti-viral properties. Essential oils provide the key components of the plants’ immune systems.  They help the plants grow, thrive, evolve, and adapt to their surroundings. These oils protect plants from bacterial and viral infections, heal injuries, repel unwanted predators and other environmental damage and help deliver nutrients to the cells. This makes them “essential” for a plant as they help the plants survive. Essential oils play a similar role in the human body, perhaps due to our shared chemistry.  Both essential oils and humans are made from three primary elements – carbon, hydrogen and oxygen – which make essential oils highly compatible with human biochemistry.
Try this DIY recipe as a non toxic essential oil antimicrobial cleanser!
Antimicrobial Essential Oil Cleanser
10-15 drops 100 % Tea tree oil
20 drops 100% Eucalyptus oil 
20 drops 100% Thyme essential oil
2 cups hot filtered water
1 cup white vinegar
Best in health,
Kim Shackleford

Breathe, baby, breathe

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breathing bull city psychotherapy

A daily breathing practice is proven to be good for your mind and body.
Navy SEALS, Buddhist monks, and titans of all industries do it – you should too.
It will improve your focus, discipline, mood, stress level, coping skills, relationships,
and basically your whole life in less than 5 minutes per day! (seriously).
Read on for the 4 reasons you should have a daily breathing practice and 4 tips to
get you started.

Breathe. No really, take 5 seconds and take a deep full breath in and out. Now take
another one. Just take one more even bigger one. Congratulations. You have just
started your daily breathing practice!

I know, I know – you’re thinking, “but Matt, honestly, I’m an excellent breather. I do
it all the time, and I’m really quite good at it.”

I agree, you do it all the time, but the odds are, you’re terrible at it right now. But
don’t worry, you’ll be great soon. It will feel weird for a couple days, but it will be so
worth it. Stay with me.

The benefits of a daily breathing practice are well documented. Yes, of course, we
all breathe all the time. It’s a requirement for all carbon-based lifeforms. However,
a daily breathing PRACTICE is different from the second to second maintenance
performed by our autonomic nervous system.

The benefits:

A wide variety of studies have shown that a daily breathing practice will improve
your focus, discipline, mood, stress level, coping skills, relationships, and basically
your whole life. Here are some articles that document the benefits of controlled
breathing. They document how a daily controlled breathing practice will improve
your life and describe how these practices are implemented by Navy SEALS,
Buddhist monks, and titans of all industries. If it’s good for them, it’s good for us.

https://mobile.nytimes.com/2016/11/09/well/mind/breathe-exhale-repeat-the-
benefits-of-controlled-breathing.html?_r=3&referer=http%3A%2F%2Fm.facebook.com%2F

http://examinedexistence.com/the-navy-seal-breathing-technique-to-calm-down/
Homepage

Here are the highlights:

First – taking some control over your heart rate is excellent for your physical and
psychological health. Physically it improves the function of the parasympathetic
branch of the nervous system, which can slow heart rate and digestion and promote
feelings of calm as well as the sympathetic system, which controls the release of
stress hormones like cortisol.

Second – there are immediate benefits: controlled breathing can get you through
tough times. Yes, it will help you in times of crisis, like when you’re in a fender
bender on the highway. It will also help you when you’re being challenged in a
situation at home or at work. The sense of calm it gives you in these moments
enables you to think more clearly, more critically, and leads you to much better
outcomes in each given situation.

Third – there are delayed benefits: most practitioners report delayed benefits
throughout the day and in the days following their practice that include decreased
stress, increased capacity to handle stress, improved coping skills, improved peace
of mind. Who doesn’t need this?!

Fourth – It’s so accessible. Anyone can do this! This practice is so good for you it
feels like it should be expensive, time consuming, and difficult, but it’s actually none
of these things. It’s just new to most of us. A daily breathing practice can take less
than five minutes to reap major benefits. This is meditation for people who can’t
meditate.

DO YOU HAVE FIVE MINUTES EACH DAY TO DEDICATE TO YOUR MENTAL AND
PHYSICAL HEALTH?
If the answer is “YES”, then keep reading for tips on continuing your daily practice.
Remember, you already started in the first paragraph of this post.
Essential elements of a daily breathing practice:
It must be regular – you must find a way to do this most days of a given week.
It must be focused – you should not be doing this while you’re doing something else.
That’s it.

Tips to get the most out of your daily breathing practice:
Find a comfortable place to do this. Your bed, shower, and toilet are all great places
to do some daily focused breathing. As long as you can get there regularly and be
focused – with no distractions – the location will be great.

Have a pre-routine. Do something like an environment check and a body check
before you start. This can take thirty seconds or less. Ask yourself – am I safe here?
Am I unlikely to get interrupted here? Am I comfortable here? Are my (shoulders,
neck, tongue, hands, feet, etc.) tensed or stressed?

Set a goal, like 15 breaths to start. Begin taking deep comfortable breaths and try to
focus only on your breath coming in and out of your body.

Other thoughts will enter your mind. That is ok. Notice them. DO NOT JUDGE
THEM. Then let them leave your mind. Get back to counting your breaths.
Once you get to 15 breaths, take 1 more and think about how great you are for
taking two minutes for yourself. You just improved your life. Go you!
As this gets easier, try increasing the number of breaths or the time you are
spending breathing deeply while being aware of your thoughts and NOT JUDGING
THEM.

Try this daily for two weeks. If you’re not impressed with the results then let me
know. I maintain a daily breathing practice and it keeps me in great shape to
receive your constructive feedback.

Here’s a link to some more mindfulness exercise options if breathing is getting
boring for you: http://www.pocketmindfulness.com/6-mindfulness-exercises-you-
can-try-today/

You’ve got nothing to lose and a lot to gain. If you’re ever in trouble, remember the
3 B’s of good health – breathe, baby, breathe!

Recent Trends in Sex and Love Addiction in Women

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sex and love addiction bull city psychotherapy

Less Sex, More Love Addiction in Women

An article by Kate Julian in The Atlantic titled “The Sex Recession” takes a thorough look at the recent trends of folks having less sex.  I found this to be a fascinating piece with a misleading title because, while people are reporting less sex (intercourse), other sexual behaviors are booming.  It reminded me of conversations I’ve had with many clients – particularly female sex and love addicts – who identify with the following trends Ms. Julian noted in her article including:
  • huge increases in frequency of masturbation
  • hook-up culture is diminishing peoples’ social skills for relationship building, and this discomfort leads people to perceive flirting behaviors as creepy/threatening rather than attractive/flattering
  • sex is physically painful as people attempt to replicate pornography – which is increasingly their primary source of sexual education and experience
  • economic pressures and helicopter parents are pushing autonomy, marriage, and sex later into adulthood for many young adults

There are many implications of these trends.  But what struck me was the pain of the female sex and love addict that I commonly come across.  She is disappointed in the partners she’s finding because they are socially and sexually stunted.  They mislead her about what they want in the relationship and what they are capable of, and this is partially a result of her unrealistic expectations and fantasies for the future.

She is disappointed in herself because she can’t seem to break the cycle of hooking up with these people.  When one of the hook-ups does lead to a longer relationship, the initial fantasy of their potential is intoxicating.  But the high wears off and it ultimately ends in pain because she was looking for things they couldn’t provide.  She was hoping they could be a thoughtful, considerate intimate partner and they weren’t ready to be that.  She was also looking to their relationship to validate her worth and fill a void of fulfillment and purpose in her life – and that is always a losing proposition.  To soothe the pain and the loneliness she turns to what she knows – pornography and hook-ups – and the cycle continues.

The good news is we can break the cycle and form a new one.  We can help folks learn new patterns, new ways of identifying and selecting intimate partners, and new ways of taking care of themselves both inside and outside of their intimate relationships.  Enhancing their understanding of sexuality, boundaries, accountability, and integrity allows people to take back control of their lives.  The resources and groups we provide help them feel less alone on their journey.  If any of the above experiences sound like you or someone you know, reach out to us.  We’ll help get you on a path to breaking the cycles that aren’t working for you.

 Who’s in charge: You or your feelings?

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universal emotions, bull city psychotherapy

Quick Hits:
– There are 6 basic emotions that are consistent across all intersections of humanity.
– We are likely to feel all of them, to some degree, each day.
– For optimum wellness, think of emotions as data rather than states of being.
– Let your emotions stay with you for a healthy amount of time.

Did you know there are six universal emotions?  This idea is related to the research of Paul Ekman who studied humans across diverse demographic intersections and determined that there are six emotions that we all feel and express in the same ways.  They are:

  1. Joy (Sometimes referred to as ‘Happiness’) – symbolized by raising of the mouth corners (an obvious smile) and tightening of the eyelids
  2. Surprise – symbolized by eyebrows arching, eyes opening wide and exposing more white, with the jaw dropping slightly
  3. Sadness – symbolized by lowering of the mouth corners, the eyebrows descending to the inner corners and the eyelids drooping
  4. Anger – symbolized by eyebrows lowering, lips pressing firmly and eyes bulging
  5. Disgust – symbolized by the upper lip raising, nose bridge wrinkling and cheeks raising
  6. Fear – symbolized by the upper eyelids raising, eyes opening and the lips stretching horizontally

https://www.kairos.com/blog/the-universally-recognized-facial-expressions-of-emotion

I have found this research to be helpful as it has informed the way I think about emotions.  If there are six universal emotions that, as a human being, I’m going to feel to some degree each day, then I can be intentional about how I let them in and out of my life.  Here’s what I mean…

Too often we let our emotions dictate our behaviors without a second thought.  We talk about them and treat them as states of being, saying something like, “I’m angry”.  My experience is that it is more useful to us to view emotions as data, rather than states of being.

By doing this, “I’m angry” becomes “I’m feeling anger.”  With this data, we can notice emotions, process the information they are giving us, and make a choice about how they inform our behavior, rather than giving emotions the power to influence our behavior without consideration and/or for an unhealthy amount of time.

Here’s an example: I’m feeling angry with my partner for not helping with the kids/housework last night.  If I recognize this anger as data, I give myself a good chance of effectively problem-solving in this situation.  I would likely be able to have a conversation with my partner about how I was feeling, why I was feeling that way, and what we could do to avoid that in the future.

If I treat that anger as a state of being, rather than data, I might let it in my life for an unhealthy amount of time.  If I hang on to that anger for too long I could ruin hours or days of my life resenting my partner without taking any productive action to improve the situation.  If I ignore the data, or disallow it in my life for the right amount of time, my resentment will likely build and I am less likely to protect my needs and healthy boundaries in this relationship.  But, if I let it inform me to a healthy extent, I can advocate for my needs without damaging the relationship or my feelings about them for myself.

Basically I’m suggesting that our emotions come into and out of our lives for the purpose of informing us.  We should be mindful about letting them in our lives for the appropriate amount of time, and then letting them leave.  We should not let them stay for too little or too long of a time.

More severe events in our lives, like a loss of life, break-up, or trauma naturally have longer stays in our lives.  The data they provide take a longer time to process and inform our behaviors.  But, as Ekman’s research indicates, most of us will feel the six universal emotions to some degree on a daily basis.

At our healthiest, we can acknowledge our emotions without judgment and let them inform our behaviors for the appropriate amount of time.  If this feels like a challenge for you, you may benefit from some skill building work related to mindfulness techniques and/or emotional regulation.  There are many great books and articles that can be found related to these ideas.  Two that I like in particular are:

Mindfullness: A Practical Guide by Tessa Watt

The High Conflict Couple by Alan Fruzzetti

You can find out more about Paul Ekman’s research here: http://www.beinghuman.org/mind/paul-ekman

All my best to you as you make your progress,

Matt

 

 

Anxiety in Children

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anxiety in children, bull city psychotherapy

 

Quick Hits:

  • Anxiety is our mind and body responding to perceived threat.
  • Think of anxiety in three levels: green, yellow, and red – we want to stay out of the red zone where rational responses do not live.
  • The main cause of anxiety is NOT YOU!
  • Cognitive behavioral therapy (CBT) is the gold standard of anxiety treatments and works for more than 80% of people.
  • It’s time to ask for help if relationships or productivity are being affected, or if someone is missing valuable life experiences as a result of their anxiety.
  • See below for an anxiety FAQ list.

Parts of this post are written to the parent of an anxious child, however the information is consistent for adults with anxiety as well.

Does any of this sound familiar?  Sweaty palms, heart racing, flushed skin, tantrums, black and white thinking, decisions we regret – these and so many more are common symptoms of anxiety.

Before we tackle the problem of anxiety I think it is helpful to define it.  While anxiety can take many different shapes, I like to think of it like this:

Anxiety is our response to perceived threat.

We all perceive threats differently.  What is threatening, or anxiety provoking, to someone else may not even register on your anxiety meter.  One child may be terrified when being dropped off at school while another one can’t wait to get there.  Regardless of the details of the perceived threat, we can all relate to feeling anxious at one time or another.  Anxiety is a universally human experience.

It is the way we think about these perceived threats that determines how we deal with our anxiety.  It can be helpful to think of your anxiety level in 3 zones – green, yellow, and red.

Green zone – you’re feeling good.  Even if you are aware of a perceived threat, you feel in control and ready to handle it in a healthy way.

Yellow zone – you’re ok, but worried.  You are aware of a perceived threat, but not sure you can deal with what is coming.  This is the time to fall back and rely on your anxiety management skills.

Red zone – you are not feeling good.  Your anxiety level has reached a point where rational thinking and using skills is no longer an option.  Black and white thinking has taken over.  From here we need to find a way to safely ride out the storm until we’re back in the yellow zone and we can use our skills.

The bad news: Anxiety is a tricky opponent.  It affects different people in different ways.  We don’t know everything there is to know about it yet, but we do know certain things.

The good news:  One of the most important things we know is that the main cause of anxiety is NOT YOU!  Let me say this again – you are not the cause of your child’s (or your own) anxiety.  It is not your fault.

We do know that certain factors make it more likely for a child to experience issues dealing with anxiety.  There are some genetic indicators, and there are some environmental indicators that studies show may increase a person’s likelihood of experiencing issues, but there is no reliably predictable cause.  So, if you have been beating yourself up, thinking you caused the issues you are dealing with, you can stop that right now.

More good news: we know how to fix it!  We have developed and studied a technique that is effective for over 80% of people dealing with issues related to anxiety!   It’s called cognitive behavioral therapy (CBT).  Basically, CBT helps us take control of our thoughts and feelings before we act in ways we regret.  The basic idea is that thoughts lead to emotions and emotions lead to actions.  We can practice and develop skills that allow us to interrupt our natural thoughts and/or emotions so they don’t lead us to actions that we regret.

Here’s an example.  A child who has never practiced CBT skills may be anxious about being dropped off at school.  They may have thoughts about being left alone, getting hurt, their parents getting hurt and not coming back to get them, or any other perceived threat.  These thoughts lead to negative emotions like fear.  Their body starts to react by increasing the heart-rate and responding to the perceived threat.  Black and white thinking takes over.  They are in the red zone and rational thought cannot occur.  The action they take is to scream, cry, throw a tantrum, and do whatever it takes to protect themselves from the threat – at this point it’s essentially a fight, flight, or freeze response.

The same child, after practicing and developing CBT skills, is able to recognize when they are in the yellow zone.  They recognize this feeling as a trigger to fall back on and use their skills.  Their skills help them think about what is most likely to happen and that they are actually very safe at school.  They even enjoy the time with their friends and teachers when they’re not in the red zone.  Using their skills, they get themselves back to the green zone and do not behave in a way that they regret.

This is a very simple way of looking at CBT, but the principles are sound.  CBT is the gold standard in behavior modification and anxiety spectrum issues.  Medications can help, but many folks can realize wonderful results without them if they take the time to develop and practice their skills.  And the best part is, the skills stay with us for a lifetime.

CBT focuses on realistic thinking skills to improve thoughts, awareness and relaxation skills to improve our emotional responses, and controlled exposure to triggering events to improve behaviors.

When should I reach out for help?
A licensed clinician can help you cultivate CBT skills in a matter of weeks.  It is a great idea to reach out for help if you or your child:

  • Have noticed a decrease in effectiveness, performance, or productivity at school or work as a result of anxiety
  • Have noticed that your relationships are being negatively impacted by the symptoms and behaviors of anxiety
  • Are missing out on meaningful life experiences as a result of anxiety.

There are more FAQs below, but I’d like to leave you with a quick summary.

It is very likely that you did not cause the anxiety that you or your child are experiencing.  It is also very likely that you can “fix” it!  You can learn and develop the skills to overcome the anxiety that is getting in the way of you living your fullest life.  If you are frustrated with how things have been going, reach out to a licensed clinician and ask about a CBT plan.  You can do this!  I suspect you will find that the experience is less scary, less difficult, more effective and more common than you think.  By practicing CBT skills, most children and adults alike come to know they are much braver and more capable than they think they are.

All the best to you as you make your progress,

Matt

 

Frequently Asked Questions about Anxiety:

How long does it take?
Of course the details vary, but most folks see progress in 4-6 weeks and consider their first round of work complete in 10-15 weeks.  At that point, they are able to practice the skills they’ve learned in their day to day life.  Some folks come back to their clinician for check-ups periodically or continue regular work when they uncover new behaviors they’d like to improve.

When is it fixed?
A person might consider the problem “fixed” when their symptoms decrease to a tolerable or non-existent level.  However, the skills learned in CBT are meant to be used throughout our lives.  If they are neglected and forgotten, the problems are likely to return.

What if my child is gifted?
There is some correlation between intellectual aptitude and anxiety issues.  CBT is very effective with folks in these situations.

What if the child is resistant?
This is very common.  Whether it’s the stigma associated with seeking help or the fact that talking about anxiety can increase a person’s anxiety – some folks are hesitant to working with a counselor.  The truth is that no one can make progress without effort.  So, they need to want to make improvements in order to do the necessary work to see results.  However, there are techniques that help people stay in touch with their motivation and keep them coming back.  Rewards and reinforcement can also be used at age-appropriate levels.

What about repetitive behaviors?
This is another sign that it is time to talk with a licensed clinician.  Repetitive behaviors can be signs of other issues.  They can also be improved by similar strategies – including building CBT skills and tapping into a person’s true motivation.  The earlier one seeks treatment for these issues, the better.

What about siblings?
All of us are part of family systems to one degree or another.  So none of our behaviors exist in isolation.  Siblings can play a huge role in making symptoms better or worse.  One of the many wonderful things about CBT skills is that they can benefit the entire family.  If there is a dynamic with your child’s sibling(s) that is impacting their progress, you definitely want to bring that to the attention of your counselor.

How do I know what’s normal?
If you suspect that your child’s behavior may be outside of normal/typical range, you should seek the opinion of a licensed professional – this could be a counselor, pediatrician, or social worker.  They will be able to help you decide what your next steps should be.

What do I do about test anxiety?
This is one of the most common triggers for anxiety in children.  It also typically responds very well to treatment.  Building CBT skills around reality checking, pre-test routines, and positive self-talk typically go a long way to relieving these symptoms.

Could it be manipulation instead of anxiety?
If, for example, throwing a tantrum gets the child what they want, then it is possible they have learned to manipulate their environment by using behaviors that are similar to those experiencing anxiety.  It is important to be honest and consistent about the child’s behavior and your responses in order to know the truth about what is happening.  A licensed clinician will be able to help you to know what to look for and what your next steps should be.  Typically if the behavior becomes dangerous or is limiting their productivity or relationships, then it is more than manipulation.  Either way, your clinician will be able to help you practice strategies for improvement.

To schedule an appointment with Matt, please call the office at (919) 382-0288 or Matt’s direct line is (919) 794-5490, or email at matt@bullcitypsychotherapy.com.

The First Question to Ask

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how to stop being addicted to sex

 

What brought you to this place? It may or may not be the first question that your therapist will ask you, but it is a revealing question that you might ask yourself. What brought you to the place of being ready to begin working on your sex addiction? What brought you to the place of being ready to schedule that appointment, whereas in the past something always held you back or got in the way? Was it getting caught, or was it totaling up the money you have spent on porn or prostitutes? Was it an ultimatum from your partner, or was it the fatigue you have felt from hours of acting out?  Was it the fear that this addiction would be your ultimate undoing, or was it the fear that you might lose your children’s respect? My goal is not to shame you, but to help you see that the answer to that question can be a helpful tool.

What brought you to this place? Whatever brought you here—to this critical moment in your life—can also be empowering and encouraging. When you are in a moment of weakness and you are not sure if you want to continue working on your recovery, remember what brought you here. Sobriety is not just about giving up something, but also about gaining something. The impetus that gave you the courage and determination to begin the journey can also propel you forward toward a better life.

What brought you to this place? Sex addiction is ultimately an intimacy disorder. Perhaps in your childhood, your caregivers were not so adept at being there for you, or even worse, were abusive. You did not connect with them in a healthy way, and now you struggle to form the attachments with others that you need. A fear of intimacy permeates your life. You use sexual activity or pornography as substitutes for healthy relationships. Your “drug of choice” becomes a brain-numbing replacement. As Robert Weiss, the sex addiction expert writes, “Sex addicts are looking for controllable sources of getting themselves fed emotionally.” Perhaps you struggle with engaging in the kind of transparency, risk, and vulnerability that lead to secure attachments in your relationships.

What brought you to this place? Whatever your answer to that question may be, let it be the springboard to putting every ounce of your determination into moving forward. Let it impel you to do whatever it takes to find a life that is nurturing, healthy, and whole.  You cannot do everything at once. Just take the first step. Give us a call. Any one of us at Bull City Psychotherapy would be honored to work with you as we examine that crucial question together.

If you would like to schedule an appointment with Tim, please call him at 919-533-7907. Or you can e-mail him at tim@bullcitypsychotherapy.com.

Pesto Shrimp and Pesto Fettuccine Recipe

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pesto shrimp and pesto fettuccine Kim Shackelford Bull City Psychotherapy

The holiday season is among us, so here is a delicious and healthy recipe to share with your family and friends! Find more nutritious recipes from our nutritionist, Kim Shackelford, in her 90 Day Meal Plan Ebook

Ingredients:
2 dozen sustainably harvested wild shrimp
4 zucchini or yellow squash
Sea salt and black pepper (to taste)
Pesto:
3/4 cup Macadamia nuts
1 bunch cilantro
3 clove garlic
1/2 cup extra virgin olive oil
Sea salt and black pepper

Directions:
1. Make the pesto first.
Combine the Macadamia nuts, cilantro, garlic, extra virgin olive oil, sea salt and pepper in a food processor and blend until smooth.

2. Peel the shrimp. Place in a steamer basket in a large saucepan and boil and inch of water. While the water is heating run a julienne peeler along the side of each zucchini (or use zucchini noodler). Steam the zucchini for about 3 to 5 min. and set aside.

3. Steam the shrimp for 3 to 5 min. until pink all the way through.

4. Place the steamed zucchini in a mixing bowl with the pesto and toss until covered. Add and subtract based on the consistency that you want!  Top the noodles with shrimp and serve.

Kim is a Nutritional Therapy Practitioner, Certified GAPS and Restorative Wellness Practitioner. She develops bio individual nutrition and supplementation protocols to support optimal health, weight loss and deficiencies that create symptoms, imbalances, and disease.  She utilizes a natural foundational approach to rebuilding health, which includes high-performance foods and resources to fuel a sustainable shift in your life for permanent results.

For a more comprehensive view of her work, visit: www.kimshackleford.com

If you would like to schedule an appointment with Kim, please call her cell phone at 919-427-5946 or Bull City Psychotherapy at 919-382-0288. Or you can e-mail her at kim@bullcitypsychotherapy.com

Kim Shackleford Nutritionist with Bull City Psychotherapy

Juicy Organic Meatballs Recipe

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meatballs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The holidays are upon us, which means time for entertaining and gatherings with family, friends, coworkers, and loved ones. If you are looking for a delicious and healthy appetizer or entree, try these organic meatballs. Pair them with whole-wheat pasta for a meal, or serve alone for a healthy snack.

Juicy Organic Meatballs

Ingredients:
Meatballs:
½ cup homemade grass fed chicken bone broth
4 oz. grated organic Parmigiano-Reggiano plus a little for serving
1 ½ large onions, minced
1 cup fresh parsley, minced
4 tsp. dried oregano
8 garlic cloves, minced
2 tsp. ground fennel seed
4 large egg yolks
1 ½ lbs. ground pastured pork
1 ½ lbs. grass fed beef 85%
4 tbs. ghee or raw butter, melted
4 tbsp. sea salt
Freshly ground black pepper
2 tbsp. fresh basil chopped
¼ cup gluten free panko
¼ cup grass fed whole buttermilk (optional)

Tomato Sauce:
½ cup organic extra virgin olive oil
1 onion, chopped
3 cloves garlic, minced
1 stalk celery, chopped
2 carrots, minced
Sea salt
Freshly ground pepper (to taste)
2 cans (32 oz. each) organic crushed tomatoes
6 basil leaves
2 dried bay leaves
4 tbsp. raw butter 

Directions:
Meatballs
1. In a bowl combine gluten free panko with buttermilk tossing to coat until completely moist.
2. Add onion, garlic, Parmigiano-Reggiano, oregano, basil, fennel, parsley, sea salt, pepper egg yolks add to bread mixture.
3. Combine pastured pork and grass fed beef together then add all the other mixture in a processor or mixer until completely blended.
4. Pour the cooled raw butter over the mixture.
5. Preheat broiler and set oven rack in mid position. Line a rimmed baking sheet with Parchment paper. Form the meatball mixture into even 2 inch balls and arrange on baking sheet. Broil meatballs until browned on top about 7 min. depending on broiler strength.
6. Heat tomato sauce in a medium pot until simmering and add in meatballs. Simmer until meatballs are cooked through about 10 min.

Tomato Sauce
7. In a large sauté pot over medium heat add onion, garlic and sauté until translucent.
8. Add celery and carrots, sea salt and pepper. Sauté until the vegetables are soft, about 5 min.
9. Add tomatoes, basil, bay leaves and simmer for 1 hour until thick. Remove the bay leaves. Add raw butter 1 tbsp. at a time depending on acidity.

Kim is a Nutritional Therapy Practitioner, Certified GAPS and Restorative Wellness Practitioner. She develops bio individual nutrition and supplementation protocols to support optimal health, weight loss and deficiencies that create symptoms, imbalances, and disease.  She utilizes a natural foundational approach to rebuilding health, which includes high-performance foods and resources to fuel a sustainable shift in your life for permanent results.

For a more comprehensive view of her work:

www.kimshackleford.com

If you would like to schedule an appointment with Kim, please call her cell phone at 919-427-5946 or Bull City Psychotherapy at 919-382-0288. Or you can e-mail her at kim@bullcitypsychotherapy.com

Why Can’t I Lose Weight?

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What if everything you have heard for years of your life was very incomplete information and counting calories, decreasing them and relying on will-power, “the eat less, workout more advice” has just truly increased our obesity rate by triple since 1960!!!  The misinformation surrounding fats, has been detrimental to our physical and mental health.  Fats are necessary for proper cell functioning, metabolism, and are the building blocks to cell membranes and every hormone in your body.  Our focus on calories has missed the mark completely and our fat free life has created physical and mental conditions while making us fat……now what?

It is imperative to know which fats should be a daily staple and are helping you to become a “fat burner” and which ones are inflammatory and should be avoided.  The gut microbiome is also a huge factor in mental health, weight gain and every condition.  Having too many pathogenic bacteria and not enough beneficial can seriously damage your health.  You are 10 x the amount of bacteria as your own human cells so it is important to understand how a dysbiosis plays a key role in dysregulation of your metabolism, increased inflammation and appetite.

Weight loss plateaus are a very common and frustrating problem.  Nutritional imbalances are the most common issue due to a widespread deficiency of many nutrients that help control inflammation, control blood sugar and balance hormones.

Do you want to turn your body into a lean, energetic, efficient super operating system?

Nutrition protocols can help reset and fine tune your metabolism and detoxification processes, using food as the foundation to work on achieving balance in all systems of the body. Forget the calories, focus on the quality of your diet! This means when you stop eating foods that work against you and your body starts working optimally, weight loss happens as a side effect of that.  This eventually means no more cravings!

Instead of continuing to blame yourself for lack of willpower, start empowering yourself by eating real, whole, fresh food that are balanced in nutrients, low in sugar and starch. There is no success in dogma or a single category diet, each individual is uniquely different.  While it is important to follow some overall important nutrition guidelines, it is imperative to dial into these concepts while also removing toxins from foods and eating the right foods at the most usable time of the day. Food preparation is another consideration if you are cooking in a way at home that makes a food inflammatory or even carcinogenic.

The goal here is to flood your body with the amazing nutrients that most benefit your genetic predispositions as a bio individual, to figure out what may be compromising your weight loss.  What may be extremely supportive for one person may be kryptonite for another.

Your food has the exceptional ability to make you lose weight, look amazing and feel energetic but done wrong it will bring you to a complete state of dysfunction.   Your nutrition is 80% of health, it has little to do with aging.  Food is information to your cells and fuel for your mitochondria.

After figuring out which mechanisms are effecting the plateau or inability to lose weight, whether through food or support of bio chemical imbalances through supplementation, the goal for each client is to continue to modify their protocol with strategies that are as much sustainable as successful.

The most complex of tasks can become easier and simpler if you take them one step at a time. We are here to simplify the process and decipher the myths of dieting that keep you spinning on that hamster wheel.

Please call me at 919-427-5946 for an appointment or email me questions at kimshack12@yahoo.com.

Wishing you health,

Kim Shackleford