Emotions and Eating

angry toast
Person holding a piece of burnt toast in front of his face with a sad smiley face cut out of it

Emotional Eating during the Holidays and beyond:

After the holiday season many of us find our pants fitting a little tighter and our bellies looking a little rounder. The holidays are an amazing time filled with family, fun, friends and of course food (especially the kind that we try to avoid all the other times of the year). Emotions and eating can be connected, making it difficult to avoid overeating during emotional times. Either good or bad emotions can contribute to emotional eating.

Once the holidays are over and reality kicks back in we can take a step back and work harder to avoid overeating. Then, start fresh as you leave behind the holidays and the emotions that they bring. But it can be difficult to avoid emotional eating all year long.

Connections between emotions and eating:

Food and feelings go together. We tend to link food with enjoyment, affection, and nurturing. Food is usually part of emotion-filled events, either happy or unhappy ones. Eating for comfort is a common behavior that comes from a deep connection within us. However, many people eat in response to emotions rather than hunger. If you are overweight, ask yourself if emotional eating is an issue for you.

How to improve control of emotions and eating:

Mindfulness and other cognitive skills (the way that you think) can help limit emotional eating. It can help a lot if you learn to cope better with the ups and downs of daily life, and don’t think that everything needs to be perfect.

Learn how to eat healthier to improve your well-being and your mood. Recognize and avoid any “triggers” you have. A trigger food can set off a “binge” of eating, no matter what your mood is. Examples include ice cream, cookies, nuts, potato chips.

Eat when physically hungry and stop when you are full:

We often respond to the sight of food with the impulse to devour it – whether or not we are actually hungry. We miss the subtle feelings of hunger and fullness if we don’t slow down to finish chewing and swallowing before we pick up the next bite. It takes 20 minutes for your body to signal its fullness. By eating fast, you are likely to overeat.

Try eating mindfully by savoring the sight, smell, texture, and color of the food. Think about the connection to the outside world, the taste and feel of the food as you eat it slowly.  Stop eating when you are satisfied, even if you haven’t finished what is on your plate. You can put it away and eat it later when you are hungry again,

Work to understand the connection between emotions and eating, to help you succeed in maintaining healthy habits and a healthy weight.

Blog #9 by Mary B. Knutson of Health Vista, Inc.

Updated  5-25-20

Coping with the Holidays

Old-fashioned Christmas Holiday tree

The holidays can be a stressful and hectic time of year.  It is important to find ways of coping and surviving the holidays. They seem to come so fast and it can seem like a letdown when they are over.

Ways of Coping

I have been trying to manage during the holiday season by being more mindful and grateful.  So far, it is helping. I also realize that I am not perfect and my family gatherings won’t be either. I have been using candles and scents more. Making efforts to add relaxation to my days or evenings has also been helpful for me.

More Resources for Coping:

On my website, www.healthvista.net,  I have several engaging Powerpoints written by Shari Cavadini, a registered nurse I used to work with.

One of those presentations can be helpful this time of year. It is called 12 Ways to Cope with the Holidays.  You can find it on the website or at the link below.

https://healthvista.net/wp-content/uploads/2015/05/12WaystoCopewiththeHolidays.pdf

The Coping and Relaxation Workbook can also help you cope with the Holiday, or at any time of the year.

As you use your own (both old and new) ways of coping, I hope you can feel the peace and joy of the season!

 

Blog #8 12/10/15 by Mary Knutson of Health Vista, Inc.

Updated 5-25-20

Your Strengths for Recovery

A little gray kitten looking strong

Everyone has strengths

Knowing your strengths can help you be more confident with a more positive attitude.  Strength-based recovery uses your goals and talents to help you get through rough times.  First, start with what you already have and then build on them to gain insight, ability, and power that can help you make healthy changes.

As we grow in age, we also have the chance to develop and improve.  Focusing on your strengths instead of weaknesses can help you toward recovery.

The tiny kitten in the picture above doesn’t look like he has many strengths, but he did. He grew up to be a large, healthy cat named Duke.  He stayed playful and sweet, but he became strong, agile, and wise.

What strengths do you have?

See some common ones listed below (and you may add others). Notice the ones that you have. After that, think about which ones you would like to improve on:

  • Curiosity, or love of learning
  • Persistence
  • Kindness
  • Social intelligence
  • Humility
  • Self-control
  • Gratitude
  • Hopefulness
  • Able to adapt
  • Able to cope well
  • Express emotions well
  • Assertive
  • Courageous
  • Creative
  • Energetic or active
  • Having faith or spirituality
  • Future or goal oriented
  • Being a good citizen or team player
  • Good sense of humor
  • Intelligent or wise
  • Motivated
  • Open-minded
  • Polite or kind
  • Realistic
  • Resourceful
  • Responsible or trustworthy
  • Self-reliant
  • Sensitive
  • Strong support system
  • Thoughtful
  • Having zest for life

Your strengths for recovery:

Strength-based Recovery promotes resilience and self-acceptance, improving empowerment in recovery. And, it helps you succeed in challenging situations that may seem hopeless or helpless.

Build hope from within. Look at past successes and promote change by asking:

  • What has worked before?
  • What has not worked?

Remember that you are unique – Your strengths and weaknesses are not the same as anyone else’s .  By looking at your own set of strengths, a realistic, specific plan can be made to develop them. Then, allow your strengths to help you and your situation as you recover.

 

Blog # 7 written 12-6-15 by Mary Knutson of Health Vista, Inc.

Updated 5-25-20

Reflections on Emotional Eating

Red geranium flowers on white outdoor background

Wanting to eat when not physically hungry:

I have a problem with emotional eating. I have the urge to taste almost any food that is around, and to eat too much of the “comfort foods” that I love. Sometimes when I am upset, I have been known to have a “binge” by eating way too much of something. In the past, I have eaten several servings at a time of cereal, chips, pizza, candy, or cookies. I used to take a bag of chocolate chips, out of the freezer to eat.

But I can control it better now that I recognize what is happening and I cope with the problems that are making me feel like bingeing.  I also avoid keeping “trigger foods” in the house.  Those strategies  helped me to lose weight and to stay at a healthier weight for several years.

This Emotional Eating Handout describes what I learned about how your mood can affect what you eat.

Food and feelings go together:

  • We tend to link food with enjoyment, affection, and nurturing
  • Food is usually part of emotion-filled events, either happy or unhappy ones
  • Eating for comfort is a common behavior that comes from a deep connection within us
  • Some people eat in response to emotions rather than hunger
  • If you are overweight, ask yourself if emotional eating is an issue for you

Mindfulness skills can develop ways to cope:

  • Cope better with the daily ups and downs of daily life
  • Recognize and avoid black-and-white thinking (where things and actions are looked at as being good or bad, right or wrong)
  • Avoid thinking that things should be perfect
  • Use coping skills for self-control when dealing with food temptations and relapses
  • Get the help you need for problem-solving

Mood and weight changes:

    • Food choices affect mood in positive or negative ways
    • Learn how to eat healthier to improve your mood
    • Hormones affect mood – Examples are cortisol (from adrenal glands) or estrogen (a female sex hormone)

For a more wide-ranging discussion of nutrition, also see https://healthvista.net/wp-content/uploads/2015/05/ExploringNutritionIcebreakersDiscussionGuide.pdf

“Triggers” for emotional eating:

  • Recognize and avoid any “triggers” you have
  • A trigger food can set off a “binge” of eating, no matter what your mood is – Examples include ice cream, cookies, nuts, potato chips
  • Trigger foods are not the same as favorite foods, comfort foods, or food cravings
  • A trigger feeling is an emotion, good or bad, that leads to overeating – Any available food will do
  • A trigger environment is a specific place or setting that leads to overeating – Examples include movie theaters, buffet restaurants, sporting events or social gatherings
  • Eating triggers do happen – They are a sign to stop and think about how you can avoid them from happening in the future

Understand the connection between emotions and eating, to help you succeed in maintaining a healthy weight

Weight Watchers Research Department. (2009). Emotional eating, Mind skills for lasting weight loss, Mood and weight, and Eating triggers retrieved from www.weightwatchers.com

Mindfulness instead of emotional eating:

People tend to eat mindlessly most of the time. When “chowing down,” we are usually thinking about other things and not really tasting our food.

We often respond to the sight of food with the impulse to devour it – whether or not we are actually hungry.

We miss the subtle feelings of fullness if we don’t slow down to finish chewing and swallowing before we pick up the next bite

It takes 20 minutes for your body to signal its fullness. By eating fast, you are likely to overeat.

Try eating mindfully by savoring the sight, smell, texture, the color and light on the food, the connection to the outside world, the taste and feel of the food as you eat it slowly.

In mindfulness retreats, the meals are usually served in silence. That way, you can think about the food and the efforts that went into growing and preparing it.

You may feel satisfied without eating as much food as you have been eating. You can practice mindful eating when you eat alone or in silence.

Siegel, R. (2010). The mindfulness solution: Everyday practices for everyday problems, p. 261-264. New York: Guilford Press

Being mindful and aware of emotional eating can really help you make healthier habits. Call a friend when you feel like bingeing. If there is something upsetting you, figure out what to do and write it down (or do it). Take a walk or do some exercises. Take a bath or shower. Get busy doing something that takes your mind off your cravings.

You can get past it if you resist for a few minutes.  If you are physically satisfied and no longer hungry, push away from the table and put the food away.  The urges will weaken and go away.  You are more in control than you think!

Blog #6  By Mary Knutson RN, MSN for Health Vista, Inc.

Updated 5-25-20

 

Inspirational Music for Coping

Musical notes of a song written on paper

Music can help with coping:

I developed a list of old and new songs from many different kinds of music. Some of these songs and their lyrics could be helpful inspirational music for coping or healing during recovery.

Getting started:

First, try to find all of these songs from the Inspirational Music List on www.YouTube.com and chose the versions that have lyrics on the screen so you can follow the words. The songs are appropriate for adults, but there is another list available for teens at Inspirational Music for Teens. Avoid any that have upsetting images (if you watch the music videos). Play the ones you like as often as you want to, as one of your ways of coping.

  • A Little Bit Stronger – by Sara Evans
  • Alive Again – by Matt Maher
  • Anyway – by Martina McBride
  • Breakaway – by Kelly Clarkson
  • Coming Out of the Dark – by Gloria Estefan
  • Count on Me – by Default
  • Dare You to Move – by Switchfoot
  • Dear Prudence – by Beatles
  • Ever Since the World Began – by Survivor
  • Eye of the Tiger – by Survivor
  • Fix You – by Coldplay
  • If You Just Believe (from The Polar Express soundtrack) – by Josh Groban
  • Invincible – by Muse
  • Hero – by Mariah Carey
  • I Believe I Can Fly (from Space Jam soundtrack) – by R. Kelly
  • I Hope You Dance – by Lee Ann Womack
  • I Want to Live – by John Denver
  • I Will Survive – by Gloria Gaynor
  • I Won’t Let Go – by Rascal Flatts
  • Keep Your Mind Wide Open (from Bridge to Teribithia soundtrack) – Anna Sophia Robb
  • It’s My Life – by Bon Jovi
  • Landslide – by Fleetwood Mac
  • Let Me Be Myself – by 3 Doors Down
  • Little Wonders (From Meet the Robinsons soundtrack) – by Rob Thomas
  • Never Surrender – by Corey Hart
  • One Step at a Time – by Jordin Sparks
  • Peace Train – by Cat Stevens
  • Reach – by Gloria Estefan
  • Simple Man – by Lynyrd Skynard
  • The Circle of Life (from The Lion King soundtrack) – by Elton John
  • The Climb – by Miley Cyrus
  • The Rose – by Bette Midler
  • Times Like These – by Foo Fighters
  • Unwritten – by Natasha Bedingfield
  • You Raise Me Up (from Secret Garden soundtrack) – by Brian Kennedy and Josh Grobin
  • Win – by Brian McKnight

Enjoy the Music!

Reflection:

What other songs have been inspirational, healing, or comforting to you?

Are there some other songs that you think should be added to this list?

Feel free to contact Mary Knutson to recommend more songs.

 

The songs above were recommended by Mary Knutson RN, Joyce Clark RN, and the following websites or blogs:

http://www.socialanxietysupport.com/forum/f34/songs-that-inspire-you-to-overcome-adversity-96939/

http://able2know.org/topic/151427-1

http://celestinechua.com/blog/inspirational-songs/

http://www.soberrecovery.com/forums/what-recovery/28260-songs-about-addiction-recovery-post-your-recommendations.html

http://www.soberrecovery.com/forums/substance-abuse/159830-inspirational-songs.html

 

Blog #5  10-28-15 by Mary Knutson RN, MSN of Health Vista, Inc.

Updated 5-25-20

Inspirational Music for Teens

Musical notes for song written on paper

Music can help with coping:

I developed a list of old and new songs  for teenagers from many different kinds of music. Some of these songs and their lyrics could be helpful inspirational music for teens who need.  Music can help with coping and healing during recovery.

Sometimes the music that teen choose to listen too can be edgy or dark and brooding because it matches their mood.  It may feel like the music “understands” their anxiety, depression, or anger. But, music with a positive message would be more effective in the long run.  The following songs on YouTube.com were chosen by other teens.

Getting started with inspirational music:

First, try to find all of these songs from the Inspirational Music for Teens on www.YouTube.com and chose the versions that have lyrics on the screen so you can follow the words. The songs are appropriate for adults, but avoid any that have upsetting images (if you watch the music videos). Play the ones you like as often as you want to, as one of your ways of coping.

Dare You to Move by Switchfoot

Breathe by He is We

Fix You by Coldplay

Never Let Go by David Chowder Band

There is a Way by Newworldson

Everything by Lifehouse

Behind These Hazel Eyes by Kelly Clarkson

You Are More by Tenth Avenue North

Blackbird by the Beatles

Stand by Rascal Flatts

I Won’t Let Go by Rascal Flatts

Beautiful by Christina Aguilera

Anyway by Martina McBride

Skyscraper by Demi Lovato

Safe and Sound by Taylor Swift

A River Flows in You by Yiruma

Vanilla Twilight by Owl City

I Won’t Give Up by Jason Mraz

K’Naan Wavin’ Flag (Celebration Mix)

Brand New Me by Alicia Keyes

Hall of Fame by The Script

Enjoy the music!

Reflection:

What other songs have been inspirational, healing, or comforting to you?

Are there some other songs that you think should be added to this list?

Feel free to contact Mary Knutson to recommend more songs.

Blog #4 written 10-28-15 by Mary Knutson RN, MSN of Health Vista, Inc.

Updated 5-26-20

Videos to Help Teens Cope

Flower garden planted in old shoes

How to help you cope with stress:

Stress and anxiety are common emotions for teenagers. Sometimes what you need to distract yourself from what is bothering you.   The  following  list of Youtube.com videos is meant to help teens cope with stress in a positive way.

Check out the Ways of Coping Video List to help you to relax, heal, or be more mindful. Try to watch them all and see how they make you feel.  Then, choose the best ones to watch as often as you want to:

Videos for teens:

Succeed with a Positive Attitude                       1:00 min       http://www.youtube.com/watch?v=yvtUByxnrGU

The Pandas: Belly of the Whale                          5:11 min       http://www.youtube.com/watch?v=TWTFKihlhLQ

20 Words to Change Your Life                           4.29 min       http://www.youtube.com/watch?v=PLZxJZ70MQ4

K’NAAN Wavin’ Flag Celebration Mix               3:75 min       http://www.youtube.com/watch?v=WTJSt4wP2ME

The Interlude Dance (Original)                           3:52 min       http://www.youtube.com/watch?v=0cuS_31zJ6U

The Gratitude Dance (Original)                          3:25 min       http://www.youtube.com/watch?v=R9z2ELaBVJY

What is Mindfulness?                                           1:59 min       http://www.youtube.com/watch?v=HCnB5i0ToUc

Stress – Let Go & Be in Flow of Life                   3:08 min       http://www.youtube.com/watch?v=dMGOuHwfnFQ

Forgiveness & Freedom of Letting Go              4:02 min       http://www.youtube.com/watch?v=3D4VMZb8wLY

I Am Grateful                                                           4:11 min       http://www.youtube.com/watch?v=VtoGY6zMXGM

Inspirational Video: Don’t Quit Poem              2:02 min       http://www.youtube.com/watch?v=VkCFeNeqyHk

Eric Whitacre Virtual Choir –Lux Arumque     6:20 min       http://www.youtube.com/watch?v=D7o7BrlbaDs

Relax – Zen Garden Kokin Gumi                                    7:09 min       http://www.youtube.com/watch?v=CR3dM-GlZK8

Yiruma – River Flows in You                                          3:08      https://www.youtube.com/watch?v=XsTjI75uEUQ

Enjoy the videos!

 

Blog #3  10-28-15 by Mary Knutson RN, MSN of Health Vista, Inc.

Updated 5-27-20

 

Videos to Help You Cope

cat in windowsill

How to help you cope with stress:

Stress and anxiety are common emotions for everyone. Sometimes what you need to distract yourself from what is bothering you.   The  following  list of Youtube.com videos is meant to help you cope with stress in a positive way.

Check out the Ways of Coping Videos List to help you to relax, heal, or be more mindful. Try to watch them all and see how they make you feel.  Then, choose the best ones to watch as often as you want to:

Videos to watch:

Ten Tips for Stress Management                       2:14 min       http://www.youtube.com/watch?v=xOpZU320v5E

Succeed with a Positive Attitude                       1:00 min       http://www.youtube.com/watch?v=yvtUByxnrGU

42 Ways to Celebrate and Enjoy Life                5:10 min       http://www.youtube.com/watch?v=xBqsWDaUdHM

Believe in Yourself                                                  3:42 min       http://www.youtube.com/watch?v=YdpHaKkbmGk

K’NAAN Wavin’ Flag Celebration Mix               3:75 min       http://www.youtube.com/watch?v=WTJSt4wP2ME

There is Hope (Meditation)                                 3:31 min       http://www.youtube.com/watch?v=f7EuSeRBMnk

What is Mindfulness?                                           1:59 min       http://www.youtube.com/watch?v=HCnB5i0ToUc

Stress – Let Go & Be in Flow of Life                   3:08 min       http://www.youtube.com/watch?v=dMGOuHwfnFQ

Forgiveness & Freedom of Letting Go              4:02 min       http://www.youtube.com/watch?v=3D4VMZb8wLY

I Am Grateful                                                           4:11 min       http://www.youtube.com/watch?v=VtoGY6zMXGM

Inspirational Video: Don’t Quit Poem              2:02 min       http://www.youtube.com/watch?v=VkCFeNeqyHk

Relax – Zen Garden Kokin Gumi                                    7:09 min       http://www.youtube.com/watch?v=CR3dM-GlZK8

Eric Whitacre Virtual Choir – Lux Arumque     6:20 min       http://www.youtube.com/watch?v=D7o7BrlbaDs

Yiruma – River Flows in You                                  3:08     https://www.youtube.com/watch?v=XsTjI75uEUQ

Enjoy these videos!

 

Blog #2 10-28-15 by Mary Knutson RN, MSN  of Health Vista, Inc.

Updated 5-27-20

(Next  – Blog #3 will be inspirational videos for teens)

Forgiveness and the Heart

This heart shaped potato was found in my garden.
This heart shaped potato was found in my garden!

A Heart-Shaped Surprise:

A surprise from my garden helped me reflect on forgiveness and the heart. I was divorced and lonely, not yet ready to forgive. Gardening was something I enjoyed.  It helped me to relax and heal. 

While digging up some potatoes in the Fall, I found a little heart-shaped potato ! I was planning to show it to my  daughter. But, then I forgot about it for several days.  There was plenty of “hustle and bustle” because my daughter’s wedding was coming up soon.

Attending a stressful event:

I was not looking forward to seeing my ex-husband and his second wife at the wedding and the reception. I had resented them for over 7 years because of their part in ending our marriage. But, during the time of the wedding celebration, I was finally able to forgive them and move on. After that, I had more peace in my heart even though there was no conversation about forgiveness with them.

Forgiveness and the heart:

The next day, I saw the heart-shaped potato again. It helped me to realize how much lighter my heart felt after forgiving them. I felt healthier and more at peace. The heart-shaped symbol of love is more that – It is also a symbol of healing. You can read more about forgiving and forgetting below:

What does “forgiving” mean?

  • Forgiving means understanding that making mistakes is part of being human. Remember that when you hear people say things that hurt your feelings, often they weren’t meant the way they sounded.
  • Accept an apology (If you get one) – Believe people if they say they’re “sorry.”
  • Forgiving is a way to reopen and heal the channels of communication.
  • It helps calm the fears of rejection, failure, or guilt.
  • Forgiveness can be an act of compassion, humanity, and gentleness – It can let someone know that she/he is valued as a person with potential for goodness.
  • But you don’t actually have to tell someone that they are forgiven. You can forgive someone in your heart (to make yourself feel better), without even telling them.
  • Forgiving can be done for your sake rather than for another person. But talking about it can be helpful to mend relationships.

What does “forgetting” mean?

  • You don’t really “forget” what happened, but you can put the issues behind you, and not bring them up again and again.
  • You “clear the air” and let go of anger, hurt, and pain over what happened.
  • Forgetting encourages and helps the other person to rebuild, reconnect, and re-establish caring, healthy relationships.
  • Forgetting doesn’t mean that you return to an abusive or unhealthy relationship. You can continue to avoid people who are toxic to you, while you wish them well in their future without you.
  • Understand that some people do not know how or are not able to love others enough to be in a healthy relationship with you. If you think of it that way, you may be able to feel sorry for them because “it’s their loss.”

What can happen if you don’t forgive?

  • Without forgiveness, the pain and hurt will stay with you.
  • Guilt and sadness continue, along with more problems in relationships.

Which of the following do you do?

  • Seek revenge and payback
  • Become angry and bitter
  • Feel defensive, self-protective, or distant
  • Blame each other
  • Have negative thinking or unhealthy behaviors
  • Feel lost or afraid – Avoid sharing or showing your feelings
  • Have fear of making mistakes, or low self-esteem
  • Fear failure, rejection, or conflict
  • Have high stress in relationships

What do people think when they refuse to forgive?

  • “You don’t deserve any kindness, concern, or forgiveness for what you did.”
  • “It hurt so much that I’ll never be able to forgive you.”
  • “I’ll never let you forget what you did, no matter how sorry you are.”
  • “People who hurt other people deserve the worst that life has to offer.”
  • “I resent everyone who has hurt me – I will make sure I’m never hurt again.”

What can help us to forgive and forget?

  • Let go of past hurt and pain.
  • Letting go and letting [God or your other spiritual beliefs] leads you during hurtful times.
  • Let go of fears for the future and allow yourself to take a risk.
  • Letting go of anger, hostility and resentment can give you more peace.
  • Overlook slight relapses or steps backward.
  • Develop an openness to the belief that people can change (but only if they want to) and realize that we can’t make other people change. The only thing we can change is ourselves.
  • Be open and honest with others about how you have been hurt.
  • Seek professional help when necessary for unhealthy, distant or cold relationships.
  • Recognize your part in what happened because “It takes two to fight”.
  • Identify and replace irrational beliefs that make it harder to forgive.

Ask Yourself:  How do you forgive others?

List something that you have been unable to forgive someone for.

How much energy, is sapped from you when you think about the hurt you went through?

What do I gain from blaming others for my feelings?

How can you put the past behind you and learn to trust again?

 

Revised from Messina, J. & Messina, C. (2009). Handling forgiving and forgetting. Retrieved from http://www.jamesjmessina.com/improvingrelationships/forgivingforgetting.html

 

Blog # 1 by Mary Knutson RN, MSN for Health Vista, Inc. 10-26-15

Updated 5-27-20

Natural Family Planning Methods

Prairie flowers and sunshine

Overview of Natural Family Planning methods:

Modern methods of Natural Family Planning (NFP) were developed to improve upon earlier methods. NFP is not the “Rhythm Method” which was based on the calendar (which is not very effective or scientific).  Some different kinds of NFP are explained here.

Couples who use NFP abstain from intercourse for periods of time  after learning the body’s signs of fertility. There is no need to take drugs or chemicals, or insert anything for birth control. So, it is completely natural and healthy!

The modern methods of NFP are much more effective and scientific than the older methods!

Key benefits:

  • Easy to learn
  • Inexpensive when compared to artificial methods
  • Versatile–regular cycles are not necessary
  • Healthy–no medical side effects
  • Increases  awareness and knowledge of  your fertility
  • Highly effective for avoiding or achieving pregnancy
  • Is a welcome alternative to drugs and devices
  • Side effects include better communication, more marital happiness, and  lower divorce rate!

A modern method of NFP:

The Creighton Model Ovulation Method has been in studies showing up to 99% effectiveness in avoiding pregnancy. It is also very effective for achieving pregnancy as couples are able to identify and use days of fertility.

Other resources:

Natural Family Planning: A Healthy Alternative [.pptx] [.pdf] is an overview of some NFP  methods, with a focus on the Creighton Model.

You can also use the worksheets, Family Planning Comparison [.docx] [.pdf] and Which Method is most Healthy [.docx] [.pdf].

Many more links are available at https://healthvista.net/natural-health-resources/

Blog updated 5-27-20 by Mary Knutson