millie says pass the CAGE AUDIT

I once knew a guy who got over alcohol dependency with tablespoons of raw honey every time he wanted a drink.


do you pass the CAGE AUDIT? so you work hard, play harder. you’re an artist, musician, designer, cultural vector representing a minority of the thinking kind, not ‘class’ cuz da politically enlightened dont use that word. networking is part of the game; openings, parties and hopefully free booze. or maybe you daylight-moonlight as a corporati working long hours, spreading yourself thin, just to get to that next position of exclusive perks, keeping it together posturing yourself as hard working clever cool. maybe you have a family and the stress is higher at home than it is at work. or maybe you’re a student or you were a student and got lost between final exams and a job fair in whistler, alberta. or maybe you just got dumped, widowed, orphaned, fired, traumatized or injured, people say you’re fortunate to have survived that one, but you’re not feeling very lucky. you may wonder do you drink socially, socially considering your situation or do you just plain have a problem?


here’s the test, the CAGE questionnaire. a score of 2 or more will encourage you to the AUDIT self-test, The World Health Organization’s Alcohol Use Disorder’s Identification Test. 8 or more could be a reason to seek treatment or support- links below).

1) Two “yes” responses indicate that you should be investigated further. The questionnaire asks the following questions:

  1. Have you ever felt you needed to Cut down on your drinking?
  2. Have people Annoyed you by criticizing your drinking?
  3. Have you ever felt Guilty about drinking?
  4. Have you ever felt you needed a drink first thing in the morning (Eye-opener) to steady your nerves or to get rid of a hangover?

2) AUDIT Self Test: http://www.counseling.caltech.edu/drug/selftest/test1.html

3) Support and Treatment:

http://www.alcoholics-anonymous.org/en_find_meeting.cfm
http://www.drug-rehab.ca/torontorehabcenter.htm
http://www.oatc.ca/index.aspx
http://www.canadadetox.com/English/index.asp
http://aacts.ca/
http://www.drug-rehabs.org/

xox dr millie lytle nd

millie says tap to heal

tap to heal. there once was an organ who dwells in the chest behind the breast bone or sternum as those detail oriented folks say. lying close to the heart, made stronger by self-love, self-care, joy, prayer and hope it was devoted to helping the body heal itself. its name was thymus gland, an endocrine organ committed to the activation of fighter and helper cells synthesized in the bone marrow. thymus gland would spring into action telling specific white cells to go to the area of weakness, infection when repair and defense was needed. this was a big job especially when it resides within the body of tired, stressed, overworked, overdrugged individuals. thymus gland told me to relay a message to you so that you would enable its ability to heal your body. if it could talk it would say “tap me to heal; I need you to be relaxed to function well; tap me to heal right at the breast bone with the tips of your fingers; coordinated arm and leg movements strengthen me such as swimming, yoga, brain games, marching; tap me to heal gently but with intent; I am nourished by antioxidants, sleep, probiotics, and astragalus; tap to heal me heal you.”

xox dr millie lytle nd

millie says find yourself today

find yourself today. first find solitude to reflect, sit in the present and ponder “who am I”. weed out the voices of others from what comes from the inside. veer off a charted course to ask yourself every question in the book about decisions you’ve made for example 1) what would I be doing with all the resources possible 2) what do I want to avoid regretting when I look back on my life 3) what words would describe the kind of person I want to be. write for 3 solid minutes clear stream consciousness without editing or sensoring a word. act upon information that emerges. prepare to do it again tomorrow, next week and next year. head hunt yourself.

xox dr millie lytle nd

millie says dry out for a while

dry out for a while. a month full of merry can pile up like a bowl of rancid jelly. take steps tout de suite to cut the sugar, fat and alcohol to dissuade the cellular metabolites from settling in for a long winter’s nap. dash on, dance on, prance on you vixen straight to your favorite cold winter activity followed by a warm up in a steam, sauna, detoxifying hot house of some tradition. pick a date, like today and give the calorific extras a break. exchange the creamy liquor soaked coffees for hot lemon water or dandelion root and leaf tea first thing in the morning righto and like a comet your liver will be functioning smoothly again by the time the valentine’s cupid rings at your door.

happy new year

xox dr millie lytle nd

millie says brassicas’ boasts boost

brassicas’ boasts boost. a daily bite from of a raw cruciferous vegetable has been shown to lower estrogen and androgen levels in both sexes due to a family of enzymes called aromatase inhibitors found in collards, cauliflower, broccoli, cabbage, bok choy, brussel sprouts, etc. hormone related illnesses are exceedingly common in north american society but present in a variety of ways for men and women. in the XYs conditions such as uterine fibroids, ovarian cysts, fibrous breasts and cancer, low progesterone and a stubborn battle of the bulge, though potentially genetic in nature can be reversed with a daily diet rich in indole-3 carbinols from raw cruciferous vegetables and phytoestrogens found in passion flower and chamomile tea, fermented soy products and flax seeds. likewise in the double Xs estrogen-linked illnesses such as prostate enlargement or cancer, low sperm count, breast tumors, abnormal testosterone levels can be crushed with regular cabbage crunch. Despite these positive benefits, this family of vegetables when eaten raw (best for cancer prevention) have been shown to be goitrogenic and can potentially slow down the uptake of iodine in those susceptible to low thyroid. So keep up with your individual health in mind when choosing the best method of preparation by going for 1 cup of raw in normal thyroid or 1/2 cup of lightly cooked but not nuked, for abnormal thyroid or history.

xox dr millie lytle nd

millie says listen from the inside out and outside in

listen from the inside out and outside in. employing meditations on a daily basis is a healthy way to reduce stress and enhance health. despite its benefits spending 45 minutes meditating can be a time consuming bother leaving only the converted and enlightened with a daily practice. Enlist the sense of listening to space out in a time efficient way. start by sitting in a comfortable position, and spend 10 seconds or as long as it takes listening to the mechanics of the body, all sounds internal. gradually tune into concentric circles of space and time, lending an ear to the room, the building, the street, intersection, neighbourhood, city, province, country, continent, hemisphere, planet, galaxy, universe. then in reverse order, finally return to the self. it’s busy relaxing in quiet noise.

xox dr millie lytle nd

millie says listen to your body

listen to your body. le corpus reacts to things in its environment for instance it responds to its external surroundings by relaxing at the touch of a loved-one, tensing at the touch of a creep. when it’s cold, sending signals to the brain to put a sweater on or go to the spa. similarly the body responds to its internal environment…with sluggishness and fatigue to a badly chosen meal, a rash or bowel irregularites to a poorly constructed diet, and fear-based anxiety to a shallow breathing regime. to improve overall health on the cheap, pay attention to what your bodis’ telling you in reaction to breathing, eating, drinking, resting, washing and other small vital actions . when changed to suit you this method can produce profound changes in your daily function and overall health will result.

xox dr millie lytle nd

millie says do it do it do it

dont just think about it….do it do it do it. shed the status quo by taking action. save the trying for the past tense since it implies failure and is always followed by a ‘but’. I may have failed but at least I tried. next time i will succeed.

xox dr millie lytle nd

millie says rot and pickl’it

rot and pickl’it. pickles and other varieties of fermented’liciousness hailing from traditional diets boast an array of health benefits long lost to most north americans. foods that take time to prepare such as kimchi, cider and miso are far worth their weight in wait time as they provide a healthy dose of probiotics lost from antibiotic use and general wear and tear. They also increase digestibility and reduce sensitivity of starch and proteins in food, produce B12, improve mood, increase immunity and ease bowel movements. Keep in mind all foods are not created equal and if the traditional prep method has been replaced by north american angst for getting everything done fast and cheap so too those foods come up short on the health benefits. avoid the pasteurized, sulphited, nitrated, salt additives and distilled. Also avoid creating fermentation in plastic containers as increases likelihood of botulism contamination so perform it in a grass-lined hole in the ground or a glass jar if possible and reap the rewards daily.

xox dr millie lytle nd

Here is the Wikipede’s list of fermented foods by type:

Bean-based

cheonggukjang, doenjang, miso, natto, soy sauce, stinky tofu, tempeh

Grain-based

amazake,sourdough bread, sake,injera, ogi

Vegetable-based

kimchi, mixed pickle, sauerkraut

Fruit-based

wine, vinegar,elderberry wine

Dairy-based

yogurt, cheese, kumis (mare milk), kefir, shubat (camel milk),cultured milk products such as quark, filmjölk, crème fraîche, smetana, skyr

Fish-based

bagoong, fish sauce, Hákarl, jeotgal (젓갈), rakfisk, shrimp paste, surströmming

Meat-based

salami, prosciutto

millie says decrease transit time

address constipation by increasing peristalsis. if transit time is running late then before resorting to laxatives encourage easier bowel movements lots o’ water; not rushing a bowel movement; weight bearing exercise, not bicycling or swimming, but walking, running, climbing stairs; massage from right to left over abdomen; magnesium citrate 500mg; soluble and insoluble fibre found in heavy slimy products such as apple pectin, pears, sesame seeds, oat fibre, psyllium husk and the following herbs to increase the the wavelike motions of the intestines cascara sagrada, beet root, dandelion and milk thistle. if the perfect stool seems unattainable then take the self test below to find out some reasons why.

xox dr millie lytle nd

Constipation Self-Test

  1. do you feel fatigued, have low energy or muscle aches? yes = 1/ no = 0
  2. do you have a bowel movement less than 5 x per week on an ongoing basis? yes = 1/ no = 0
  3. do you strain to pass a stool? yes = 1/ no = 0
  4. do you pass dry hard pellets or stool that looks like toothpaste? yes = 1/ no = 0
  5. do you have an abundance of fowl smelling gas? yes = 1/ no = 0
  6. do you eat 30-50 grams of fibre per day? yes = 0/ no = 1
  7. are you unable to lose weight even though you are “healthy”? yes = 1/ no = 0
  8. do you take pain medication or anti-depressants? yes = 1/ no = 0
  9. do you drink at least 2 litres of water per day? yes = 0/ no = 1
  10. do you exercise at least 3 x per week? yes = 0/ no = 1

a score of 4 or higher may indicate you are suffering from sub-optimal colon health.