Create and Curate

What is CBD Oil and How You Can Use it to Improve Your Health

January 15, 2019

CBD is all the buzz these days, and everyone wants to know what it is and how to use it. Cannabis is showing up in everything from skincare to cocktails to pet supplies. Understanding the benefits of the different forms will be important as CBD goes mainstream and you consider adding it to your wellness arsenal.


There is a lot of confusing information about cannabis and its two main cannabinoids (plant compounds) — THC and CBD. Both are forms of cannabinoids, the active ingredients that occur naturally in cannabis.  One gets you high, the other doesn't. Learning the difference, and how cannabis is being used, both recreationally and medically, will help you navigate this new world of lifestyle medicine. 


What is it


Cannabis is a genus of the plant family Cannabinacea, and has been used medicinally for pain relief since 2700 BC. Cannabinoids are the main class of compounds found in cannabis. They work with the human endocannabinoid system which is responsible for keeping our most important biological functions in balance — things like managing pain, sleep, the immune system, appetite and more. Basically, the humans are pre-wired to use cannabinoid plant compounds in ways that benefit our major body systems.


The cannabis plant is one of the most pharmacologically active plants on the planet, with a whopping 400 plus active chemicals. The pharmaceutically active components in cannabis actually mimic the endocannabinoids in our bodies. This means they are beneficial for helping the body heal and restore itself and are especially effective for inflammation and pain.


Along with cannabinoids, there are other naturally occurring active chemicals in cannabis called terpenoids and flavonoids. These chemical components contribute a wide variety of therapeutic benefits such as, preventing seizures and muscle spasms, killing viruses and bacteria, preventing certain types of cancer, stimulating bone growth and dilating blood vessels.  There are also powerful antioxidants.


Active Ingredients


The two most commonly known cannabinoids are THC and CBD. 

THC (tetrahydrocannabinol) is responsible for cannabis’ primary psychotropic effects. THC also has medicinal properties that include anti-inflammatory, anti-proliferative and analgesic benefits. 


CBD (cannabidiol) has many beneficial medicinal properties and is a powerful anti-inflammatory, analgesic, anti-proliferative, anti-spasmodic and reduces anxiety. It is a nonintoxicant, meaning it does not have psychotropic qualities, or will not get you”high”.


CBD is a beneficial and versatile cannabinoid found largely in hemp which is a type of cannabis. Interestingly, it is naturally occurring and found in smaller doses in the cruciferous family of vegetables that includes broccoli and kale. It is most abundant, however, in hemp.




What makes CBD so important medically is that it has such strong anti-inflammatory, anti-oxidant, and neuro-protective properties. This makes it a promising treatment for Parkinson’s disease, Alzheimers disease, and all other neurodegenerative diseases that have a strong link to inflammation. CBD has also been shown to help regulate blood pressure and kill certain types of cancer cells, while simultaneously protecting healthy cells.


CBD has many benefits for the average user but is best known for its ability to reduce anxiety and provide a sense of calm. It has already been successfully used to help treat PTSD, and is known for its anti-depressant and anti-psychotic properties. CBD has antioxidant properties considerably stronger than vitamin C and E, so you will be seeing it in skin care products. As a powerful anti-inflammatory, with no known side effects, CBD is a useful over the counter option for pain management, and can help treat everything from arthritis to headaches.


What to look for


There are currently many companies selling CBD products online and in stores. It comes in tinctures, capsules and topicals. How you take it or use them will depend on the desired medicinal benefit you seek. Because CBD is not yet FDA regulated, it falls on the consumer to be an educated buyer — do not assume all products are of the same quality or that label claims are true.


When you are buying CBD, look for the volume or amount of CBD and do a bit of research to make sure high quality hemp was used in production. I suggest only buying CBD from reputable companies in the United States and avoiding overseas hemp that might be chemically treated. Each product you buy should be clear about its concentration amount. The concentration amount denotes the strength of the product, or how much CBD is contained in the total volume. I would only buy from a company that runs tests on its products so you know what you are getting and that the company cares about quality.


General dosing information


This is where things can get tricky. CBD works most effectively when taken or used consistently. The best results are obtained when it is used as a daily supplement, the same way you would take a vitamin.


The standard starting adult dose of CBD is considered to be1-2mg daily. This is a good place to start and determine if this is a satisfactory dosage.  You may want to experiment up to 3mg as a daily supplement. Higher doses, and other methods of delivery, can be researched for conditions like chronic pain and sleep disorders. And it is always recommended that you check with your healthcare provider before adding new supplements to your routine.


Cooking with CBD 


My fascination with CBD began with the extensive health benefits and then circled back to my sweet spot of using food as medicine. I found it fascinating that our bodies know exactly what to do with the beneficial plant compounds found in cannabis;  that we could easily tap into the powerful benefits by using CBD and avoid the “high” associated with THC.


The best way to add CBD to food was in the oil form or isolate crystals, and I came up with a few tips for incorporating it into recipes. I found it easy to measure and add CBD oil to soups, smoothies and salad dressings. CBD is fat soluble, so you want to make sure you are using it with some form of fat.  I used it in smoothies made with nut milks or kefir, and salad dressings with any type of oil. I added it with oil or butter to make blended creamy soups, and was careful not to overheat when warming — thereby  protecting the active ingredients.


Making a calming chi tea or hot chocolate was a natural place to add a few drops of CBD oil. I also found it worked well in pestos and other sauces. We don’t eat many sweets in our house, but I made a batch of macadamia, coconut power balls and added the CBD oil to the recipe with great success. The CBD isolate crystals are typically used in baking, and have less of a pronounced flavor than the oil or drops.


I also ordered some topical lotions online; that can be used to enhance the feeling of wellbeing and promote sleep. I purchased some capsules containing a combination of CBD and turmeric that can replace chemical, over-the-counter pain relievers that have nasty side effects.


I welcome the opportunity to explore the possibilities of CBD, with its multitude of medicinal benefits, into my kitchen and my life.


Visit me at The Culinary Cure for more information.

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Aging By Design, Not Default

October 25, 2018

When my mother passed away eight years ago, my husband and I began the process of trying to get my stepfather to relocate from New York to where we live in Northern Virginia.


I had no idea it was actually going to take eight years to convince him.


My mother had a shop in the charming town of Bronxville, New York. As a single mother of two young girls in the 1960’s, she found herself needing a job to support her family. She had a keen eye for interior design and a passion for display; she felt that starting a local retail business would afford her the best options for managing work and a family.  Her shop was a huge success, and a much-loved fixture in town. For over forty years, her shop was a reliable source of income and a great source of satisfaction for my mother. My sister and I used to joke that the shop was our mother’s favorite child.


By the time my mother’s cancer returned in the early 2000’s, the shop had become less profitable and more challenging. The world of online shopping had changed retail forever, and greedy landlords were unsympathetic to the challenges of small, local businesses. It was time to close the doors and say goodbye to the shop. There was, however, still a LOT of merchandise! Even after sales and more sales, my mother just couldn't part with it all.


Happily, my mother and stepfather had purchased a second home near us in Maine, and my mother filled it with wonderful treasures from her shop and antique furniture overflowing from their primary residence. My parents now owned two homes filled to the brim with stuff!


After my mother’s last summer in Maine, my stepfather knew he had to downsize. It was overwhelming — almost paralyzing. There was so much stuff in both houses. We muscled through, however, and the four-story townhouse that had been my childhood home was finally sold. It was a bit creepy when an estate buyout company picked the bones clean and emptied the house of all we couldn't manage to take or sell. 


Despite our entreaties for my stepfather to join us in Virginia, he stayed in Bronxville and downsized into a one bedroom apartment in town. 


Two summers later, their house in Maine was sold; and in the tradition of island homes, most of the furniture went with it. Now, he had truly unencumbered himself and was traveling light. We thought this was the perfect time for him to relocate near us and get into a comfy spot, with garage parking, a door man and more amenities. No more stairs, he could walk to restaurants, shops, the gym, and us. No dice!


A diagnosis of Parkinson’s Disease, limited mobility, and an 85th birthday were the things that finally tipped the scales in favor of his move south. It took a tearful call from me explaining that no matter how carefully he planned for his changing needs, it would ultimately fall to me and my husband (Saint Bill) to make sure things were right; and as he would want them. If he really cared about not being a burden, he would move near us and share his life. He is moving to a lovely apartment near us next week. It took eight years and a lot of testy conversations.


There is a lesson in all of this. Everyone says they won’t be like their parents when it comes to aging and decision making; but when the time comes to decide, it can be really is hard to admit that your needs have changed. There is a primal urge to hold on to the way things were, even though that is no longer the way things are.


My grandmother put my mother through the wringer; she was one tough cookie about getting out of her multi-level home and giving up her car. One lovely Sunday afternoon, my grandmother decided to go for a drive; just like she and my grandfather used to do. Somewhere along the Taconic State Parkway, she completely forgot where she was going. At ninety years old, suddenly nothing looked familiar, and she couldn't remember how to get home. Little Grammy didn't think it was a problem. It was a problem.


My mother was greatly challenged by her own mother’s stubbornness, and swore she would never do the same to her children. When her own health failed, however, she wouldn't let any of us help her make decisions or share responsibilities. She literally became her mother.


Being on the precipice of my 60th birthday has me thinking that the best time to make a plan for how I want to age, is before I actually need it.


My company, The Culinary Cure, is about helping individuals and corporations create the most optimized conditions for health, happiness and productivity. Basically, living younger, longer and better. I start with what is on the end of the fork, because we all have to eat. The learning leads straight into the kitchen, because change won't stick without creating the right kitchen environment to support the eating plan.  


The same holds true for how we live. Now is the best time to think about creating the conditions of life that will let you continue to do what you love and live vibrantly.


Life by design is about embracing inevitable change to take control of the outcome. 


Chances are good there will come a day when continuing to drive is no longer a good idea. We are all fortunate to have ride services such as Uber to solve that dilemma. Many of today’s young people don't even have cars because of all the new transportation options. Driving, however, is just one part of the equation. It is important to consider all the things that cumulatively add up to creating the “right” set of circumstances for optimized longevity.


 Want to become a super-ager? Start now.


If you have never heard of the Blue Zones, they are places where people have traditionally lived longer than any other place on earth. The Blue Zones study was a collaboration between Dan Buettener and National Geographic. What I find most compelling about the people in the original Blue Zones is that they share nine healthy lifestyle habits that are central to their longevity and happiness. Best of all, they are free to make your own.


Community, Socially Active, Purpose, Exercise, Family First, Mindfulness, Plant-Based Diet, Eat Less and Moderate Alcohol Consumption.


Like transportation options, we have more choices about where and how we want to age. It used to be that retirement communities were for old people. At least that was the mindset. But now there are communities designed to please even the pickiest of super-agers.


The new breed of “Over Fifty-Five” communities understands that tapping into the nine lifestyle habits of the Blue Zones is the name of the game. It is important to be part of a community and that makes it easier to stay socially active and have purpose. Exercise becomes a way of life — bike and walking paths, community gyms, recreation features and activities. Having things to walk to encourages more walking! Living in a home and location your family enjoys visiting means they visit more, because it is fun. 


The other lifestyle components can easily be introduced and turned into new life supporting habits. Manage your stress. Stress causes inflammation in the body and inflammation is associated with every lifestyle disease you don't want to have. Mindfulness is a practice, so start practicing now. Less stress means better sleep and sleep is the only time your body can produce HGH, human growth hormone, and we all want more of that good stuff.


Eating a plant-based diet is associated with longevity. As omnivores, we are designed to be eating mostly plants; not processed and chemically altered foods. You don't have to be vegetarian or vegan, but you can make sure 75% of whats on your plate is fruits, vegetables and whole grains. If you stop eating when you think you are 80% full, guess what? You are actually 100% full — your body just doesn't know it yet. This will help you maintain a healthy weight and help you eat less. Have a glass of organic wine with your zoodles and shrimp with mint, basil pesto —  it’s all good.


I recently gave a seminar at a gorgeous Miller & Smith home in Walhaven at Kingstowne, in Northern Virginia. I was impressed with how thoughtfully the homes were designed for super-agers who want a lifestyle that embraces quality living and community amenities. They obviously did their homework, and understand what living younger, longer and better means. This is not about downsizing, it is about resizing. Pivot now with tomorrow in mind. There was a virtual smorgasbord of living options designed to enhance today and simplify tomorrow, all the work done for you.


We have already resized once. After the drama of losing both my parents and dealing with epic amounts of accumulated stuff, I literally began to yard sale like I was sponsored. It took two years! Thats right, it took us two years from the time we decided to resize out of the 5 bedroom house with garage, pool, cabana, packed to the gills attic and basement, to put the house on the market. Believe me when I tell you there is way more stuff in your home than you think. So start now.


My stepdad is excited for his move. He seems relaxed to have finally made a decision. I can tell he is a little anxious, but I also know he is looking forward to having some help for which he won’t have to ask. I am actually a little envious of his new apartment; with an elevator from the garage, doorman, cool community spaces and gym. He has a grocery store, pharmacy, coffee shop and several restaurants right on his block. I, in fact, have two friends who have already moved to his building. They will probably all be having cocktail parties on the roof deck by this time next month.


I have no intention of waiting until I am eighty-five for my next resize. I fantasize about how great it will be to move our kids boxes of childhood stuff out of the garage; it is their turn to acquire, and mine to divest. I am ready curate my life, and surround myself with the things and the people who really matter to me. I plan to spend my time doing things I love. I am continuing to build my Blue Zone —  now I need to meditate!


Visit me at The Culinary Cure and get my FREE Live Like You Mean It Guide filled with tips and inspiration to help you live your best life.

For daily motivation follow me on Instagram @kristencoffield

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10 Habits To Help You Biohack Your Life

September 25, 2018

The secrets to optimizing your health and happiness are contained in your little daily habits. Biohacking is how you create the conditions of life, to “hack” your body’s biology and create the best version of you.


Nothing complicated about wanting to get the most out of each day and deciding to design a life of passion and purpose. Maximize the first 60-120 minutes after waking, and prepare to slay each day.


Here are 10 habits to make your own and help you get started:

1. Get out of bed when your alarm goes off. Letting yourself fall back to sleep undermines the body’s readiness to start the day. Don't let your mind talk you out of getting up. Your brain wants to tell you just 5 more minutes, but that is the worst way to start your day. Pick a time to get up and stick with it.

2. Rehydrate. During sleep, your body is fasting; the first thing you should do upon waking is break the fast with 8-12oz of room temperature water. This will help you re-hydrate, flush toxins, and stimulate the digestive system. Add the juice of half a lemon to boost health benefits and  add vitamin C. Use a straw to protect tooth enamel. Coffee and tea can wait!

3. Take a probiotic. While you are drinking that warm lemon water, pop a probiotic. Probiotics are most effective when taken on an empty stomach. Look for a brand with at least 10 beneficial strains of bacteria and 10 billion CFU count. 

4. Eat more fiber. Fiber is necessary for removing toxins from the body and supporting optimal gut health. There are 2 kinds of fiber — soluble and insoluble. The body needs both, and you can jump start your day by incorporating things like steel cut oatmeal, chia seeds, ground raw flax seeds, and a variety of fruits and berries into your AM routine. Skip the dairy, sugar and gluten; which all have an opiate like effect on the brain.  Rather, add more fiber-friendly, plant-based foods.

5. Write it down. Spend 10 minutes writing down your creative thoughts, ideas, and goals. Just let it rip — hold nothing back; these are notes to you, from you. Take a few mindful minutes for yourself, and set your intentions for the day.

6. Take a cold shower. The vagus nerve is the longest cranial nerve in the body, and controls the parasympathetic nervous system. It is connected to all the important stuff from your gut and heart to your sex organs. A cold shower, cold rinse at the end of your shower, or splashing your face with cold water, all help to stimulate the vagus nerve.

7. Exercise like you mean it. Exercise is one of the most important things you can do to improve your health. Mix it up — take a dance class, get a trainer, go for a walk. Varying your routine maximizes the benefits. Be sure you are doing strength and balance training, as well as cardio and stretching. Be conscious to walk more, take the stairs, and look for everyday exercise opportunities.

8. Drink more water. If you are not measuring your water, you are not drinking enough. Proper hydration helps the body flush toxins, benefits all the organs, and keeps your brain happy. Even being a little dehydrated can take your productivity level down, and signal your brain that you are hungry, when, in fact, you are actually thirsty. 

9. Have a daily food plan. Stop simply buying food, and start shopping for meals. Make a plan for the week that includes snacks and meals. Shop and prep on Sunday; understanding that weekday food is fuel and an essential tool for productivity, energy and health.

10. Practice good sleep. Your room needs to be cold, dark and quiet. Turn the thermostat to 65, shut the shades, and get off your gadgets an hour before you want to fall asleep. Take a moment of gratitude and review your plan for tomorrow.

(Photo by: Kristen Coffield)


Take 30 minutes at the end of each day to review your accomplishments, set intentions for tomorrow, and prepare for restorative sleep.


You can customize your habits to create the life you want to live.


Want daily inspiration to help you stay focused and motivated? Follow me on Instagram @kristencoffield. You can also get my FREE information-packed  Live Like You Mean It Playbook! at 

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