I was already feeling my SI joints were off kilter, so in a recent yoga class, requested some focus there. And, boy did we focus! Tons of hip openers, in all directions, and direct pressure on the sacrum, made a bad thing worse. I over did it. A couple days later, I was barely walking,  unable to change positions, climb stairs, or  roll over in bed without severe pain. A bit of internet research revealed that indeed, pregnant women commonly experience either pelvic discomfort, or in my case, posterior pelvic pain/SI joint dysfunction.

Normally, I alternate between receiving either massage, acupuncture, and cranio-sacral therapy at least every other week {when I’m on top of it}  along with regular yoga, to keep my body happy. Now in a state of WTF, I wasn’t really sure what to do. Ironic, isn’t it? I’m regularly advocating for pain relief via  hydrotherapy [hot/cold therapy], arnica, epsom salt baths, and rest,  which take care of most injuries quite beautifully, yet none of which were giving me relief. So, I tried something different, because as they say, continuing to do the same thing and expect a different result is the definition of insanity!

I remembered a chiropractic colleague who specializes in pregnancy, so I gave her a call. Luckily she was able to see me the next day.  Her work is gentle and wise, and having also experienced this predicament herself, I felt like I was in the perfect hands.  I also got in for acupuncture that day. The next day {today!} I am about 85% better, meaning I can walk, roll over in bed, get up and down stairs and in general, perform my daily activities with much greater ease. I will get another CST treatment from Dr. Kaplan tomorrow, at her recommendation,  and I’m going to try ‘floating’ on Friday. I am so excited about that because I can’t for the life of me find a saline swimming pool in town, so this will give me the water experience I’m craving, plus it just sounds incredible.   Next week, another chiropractic visit, this time with my friend and colleague, Danielle Cornelius {since Jess is now on maternity leave}.

So, all of that being said and done, I am feeling so overwhelmingly blessed to have such gifted and giving practitioners in my circle, who really came through when I needed them! Normally I operate under the credo “Healer, Heal Thyself”, and in this case, my wise inner healer said, ‘You don’t know what your doing or what to do, go find someone who does!’ .  Hence, ‘helpers need helpers’!  Especially when in a new space {pregnancy, for me} or a time of transition, it is wise to listen to others recommendations and experiences. It builds trust in the ability to receive support, both internally and externally. Otherwise, how will we ever know of other possibilities for growth and healing if we don’t step outside ourselves every once in awhile?

For a list of my other helper-healers, visit my resources page.  Thank you helpers!!!

Who is a care-giver?

• Professional health care workers- physicians, nurses, social workers, counselors, etc.
• Stay at home parents
• In home care-givers to an elderly parent
• The typical ‘people pleaser’ who can’t say no and wants to fix everyone!

It makes good, common sense then to really nurture our own self care, especially if we are in a role of caring for others. We are able to give love, compassion, and skilled care to others after we have become experts at doing this for ourselves. This ensures that we learn to honor our boundaries and limits, restore our energy when we begin to get depleted and learn to prevent burn out, and discover for ourselves what is truly nourishing to mind, body, and spirit.

Care-givers challenges :

• Fatigue, exhaustion and burn-out feels ‘normal’
• Health issues arising from self-neglect [ie. preventable chronic dis-eases]
• Can’t say ‘no’
• Feeling creatively lost
• Being a work-a-holic
• Being an expert at nurturing others, but not in touch with oneself

Remedies for the stressed care-giver :

• Regular massage, acupuncture, or other supportive health services
• Relaxation/breathing/movement techniques such as restorative yoga, meditation, and dance
• Holistic Health Coaching – make your health and wellbeing a priority!
  

Integrative refers to a full spectrum of modalities I employ in my sessions, that address both the energetic and structural aspects of the body.  I ‘integrate’ these different approaches and perspectives to provide a holistic experience, one that offers both mental/emotional/physical relaxation and a felt, phenomenological sense of ease in the body from muscular tension relief.  Integrative implies whole-ism, that we are not just our parts. It is the opposite of a segmental approach, addressing what ‘hurts’ without considering the larger myofascial patterns of restriction, lifestyle or life event implications. You’d be amazed at how often heart-ache shows up as restriction through the chest and tightness in the upper back, a protective posturing. This same pattern appears with chronic poor posture from repetitive activities such as computer work or driving.  Looking at both ‘external’ and ‘internal’ factors is the essence of an integrative approach.

An integrative approach to nutrition and health is important as well. Because we are all unique, no one way of eating works for everybody. Your constitution, personal circumstances, and goals will dictate what is appropriate for you.  This also means looking at related areas of life and how their health impacts your physical health. Take a look at the circle_of_life, and see where you are strong/weak. Can you see how optimal health is not all about eating broccoli?

In ‘Integration Therapy’,  the etheric ‘field’ is invoked to help you digest and clear blocks to knowing and claiming your highest intentions.  We ‘integrate’ our lightness and our darkness, strengthening the ability to handle challenges gracefully so we can move in choice towards our heart’s deeper desires.

Therapeutic means it has real physiological and psychological effects that heal, or facilitate healing [ie. the resolution of a condition or disease and restoration of health]. Research is showing that some of the benefits of massage include:

• Depression relief
• Lower blood pressure
• Improved immunity

Not to mention the probably more obvious benefits such as improved muscle tone and function, less pain and stiffness, and stress relief.

Food becomes therapeutic when we use specific foods or dietary programs to affect a particular desired outcome, such as weight loss, diabetes management, lowering cholesterol, etc.  We can use specific approaches, such as vitamin supplementation, Ayurveda, herbs, cleansing, or Weight Watchers-the choices are endless, and take either great personal insight and awareness [with lots of experimentation], or trained guidance  {ideally both} to find the right fit.   Again, lifestyle choices play a huge role in determining the effectiveness of a dietary program long term.

On the other end of the spectrum are cleanses that trick you into ‘being healthy’ with chocolate flavored meal replacements, which may do a fine job at cleansing the gut and other organs and reducing allergenic burdens,  but I suspect don’t do much in the way of helping shape food choices or changing habits long term. Still, this may be a good choice for someone wanting an easy approach who is not ready for deeper change.

So before I get to what I consider to be some ‘middle path’ ways to cleanse, here are my top ten reasons why you might consider doing a cleanse :

1. If you have never done a cleanse, think about all the processed food you have eaten in your lifetime.  One processed food danger is the ‘trans fat’. Before the anti-zero trans fat movement, hydrogenated oils ran rampant [and still do] and pretty much hang out in our bodies because they are  so foreign, we don’t know how to process them. Other dangers found in processed foods include GMO’s, dyes, flavor enhancers like MSG, high fructose corn syrup, and many, many more…
2. The root causes of digestive disorders don’t just go away with otc antacids. Chronic gas, bloating, indigestion, constipation, diahrrea and more serious conditions such as diverticulitis and colitis, are serious conditions that should not be accepted as ‘normal’.  If you experience these conditions, you probably lack energy, feel sluggish, foggy, irritable, or perhaps even have interrupted daily life activites.  And, in most cases, these conditions can be healed with dietary and lifestyle shifts.
3. If you have a history of antibiotic use, your intestinal flora is probably quite depleted. A lack of ‘friendly bacteria’ in the gut is associated with yeast infection/candida, antibiotics, digestive disorders, acne, high cholesterol, peptic ulcer, colon cleansing [without probiotic supplementation], and immune dysfunction.
4.  Many systems of healing consider the gut to be the root of our health. Nearly 70% of our immune cells live in the gut, so an assault or neglect of our digestive system contributes to  weakened immune function.
5. Our environment is polluted, therefore we are polluted. Our digestive system, including the liver, need some help to effectively process, and repair the damage from,  the constant assault of toxins in our food supply, soil, air, and water. Over 200 industrial chemicals and pollutants have been detected in newborn babies.
6. Cleansing can help you identify allergens, such as wheat and dairy, by eliminating them from the body and mindfully reintroducing them to monitor your response.
7. Cleansing can act as a ‘reset’ button to return to, or upgrade to,  better eating habits, such as reducing or eliminating sugar, alcohol or caffeine. Often after the holidays people get cleanse crazed. However, cleansing is a not a substitute for an overall healthy lifestyle, or a way to ‘balance out’  or off set extreme binges of eating, drinking, or drugs.
8. The digestive system is responsible for the assimilation of nutrients from our food, and elimination of waste. If this system is not functioning optimally, we become more prone to not only digestive disorders, but all kinds of dis-ease, either from malnutrition or the burden of accumulated waste and toxins.
9. Americans are famous for being ‘super sized’. We simply eat too much. An abundance of cheap calories has created a culture of obesity. Portion control is something we must exercise personal responsibility over, because the manufacturers, marketers,  and restaurants will give us, or try to sell us,  too much 9 times out of ten.  If you have a history of eating beyond your limits [it is said that the ideal portion is to leave 20% of your stomach empty with each meal], cleansing gives your system a much needed break from being stuffed and overworked, and can help you recalibrate your food needs [and the hormones that signal satiety, and become damaged from the additives in processed foods].
10. Cleansing can be a valuable means to achieve greater mental clarity, emotional balance, and spiritual connection, all of which are compromised when the internal terrain is out of balance.  Self awareness in these areas are critical on the path towards balance and wholeness.

10  sensible ways to rejuvenate your digestive system:

1. Eliminate as much toxicity [including stress] from your diet and environment as possible. Look at your food sources, personal care products, household cleaning  products, and lifestyle and aim to eliminate negative foods [or non- foods] and products.
2. Replace inferior foods. For example, transitioning from white, refined rice [which is basically nutrition-less sugar] to whole grain brown rice, upgrading to unrefined monounsaturated oils from rancid oils, and choosing organic produce and grains over the  pesticide sprayed variety. There are, of course, lots of little ways to upgrade without getting too orthorexic about it!
3. Supplement deficiency. While an optimal diet and lifestyle is the goal, high or chronic stress and environmental toxicity can thwart even the finest food choices.  Supplementation is a good choice for those who want to prevent disease in the modern world, as well as those recovery from illness or trauma, or a weakened condition.
4. Reduce excess.  Ironically ‘supplements’ can help reduce excess in the person with a robust constitution, as is possible with therapeutic doses of vitamin C. However, the idea here is to come to balance via whole foods and foods/herbs as medicine, and rely less on ‘nutritionism’ via pills.  When we reduce toxicity and burdensome foods, we naturally need less bolstering as our way of eating becomes ‘streamlined’.  {Numbers 1-4 are taken from Paul Pitchford’s ‘dietary priorities’ from Healing With Whole Foods}
5. Chew thoroughly. When we eat mindfully, we are more likely to enjoy our food, taste it fully, practice gratitude, and eat more slowly. We put less strain on the digestive system to break down the food, so it can access the nutrition more easily. There is a greater chance of eating less when we chew more.
6. Practice simple food combining. Poor food combining results in digestive fermentation [gas], contaminated blood, and can lead to degenerative conditions. Each type of food requires its own unique enzyme to be digested to ensure full assimilation. For example, citrus and melon fruits digest rapidly, and should not be eaten with other foods.
7. Eat alkalizing foods.  Many people have acidic conditions in the body [a la the Standard American Diet, aka SAD] which deplete electrolyte minerals, alter our PH, and weaken cellular function.  Raw foods are important for both maintaining proper PH, and because they provide their own enzymes because they are alive, they take stress off of the digestive system.
8. Practice an elimination diet. The body is totally forgiving. If you give up one or two of your ‘vices’, for example dairy, wheat, caffeine, or sugar, your body will naturally begin a gentle cleansing process. You can eliminate suspected or known allergens for 7 days.  You will likely experience some cleansing reactions, such as fatigue or headaches, but those usually pass within a few days, leaving you more clear an energized than you’ve felt in a long time. Then reintroduce, one by one, beginning on day 8, and notice how each food makes you feel.
9. Eat an anti-inflammatory diet. This is one of the most practical, effective ways of eating I have experienced. While some things are restricted from the diet, there are still many wonderful foods available that help keep inflammation at bay. This is great if you are have an injury,chronic pain, or an inflammatory condition such as arthritis or acne.  It requires some discipline, but not difficult for most people ready to seriously take charge of their health.  I recommend The Anti-Inflammation Diet and Recipe Book, available via my bookstore.
10. Do a cleanse! I recommend short, seasonal cleanses for  7 days, or more in depth cleanse in the spring-time.  Cleansing requires commitment, but a program such as Arise and Shine [available in 7, 14, and 28 day kits], which is whole/raw foods based, provides herbal supplementation to both move out toxins and replenish your system as you go [including a great probiotic].  This is the real deal, not a fad or superficial cleanse that requires no dietary changes. This cleanse will change your relationship to food, your body, and your health, in a positive way!

My little story : The first time I did a cleanse I was actively trying to clear up my acne, my shitty attitude, and clean up my lifestyle, which included a lot of partying.  I had been on Acutane on and off for years, which was less effective with each course. I also was prone to tonsilitis and strep infections, and was on up to five courses of antibiotics/year.  I was quite young, but had been interested in health and nutrition for many years already [including many years of being vegetarian and still eating highly processed foods]. This was during the cusp of the raw foods revolution in the mid/late 90′s, and I had friends distributing Arise and Shine. Under their guidance, I ‘pre-cleansed’ for 2 months on raw and whole foods, preparing my system for the cleansing experience by becoming more alkaline.  By the time I entered week one of the 28 day cleanse I had already eliminated caffeine and processed foods and was feeling great, so the cleanse felt really accessible to me.  I followed all four phases {gentle, mild, power, and master} successfully completing the 28 days [complete with the release of 'mucoid plaque' from years of  toxic residues]. Afterwards,  I noticed I no longer craved sugar or other stimulants, because I already felt energized and clear.  I realized then that this cleanse, although it is intense, was what I needed to balance out the years leading up to it. I have since completed two more 28 day cleanses.  I am now able to make more balanced choices everyday,  so I cleanse more gently and less often, but regularly nonetheless.

There are lots of slants presented here, from PH balancing to whole foods, to anti-inflammatory diets and cleansing, all providing value if you know how to integrate them into your life.  No one way is superior, it really depends on your needs and how much you are willing and able to take on at a time to achieve a desired result.

Digestive support with yoga : seated twist + supported bound angle pose

Digestive Aid Tea

2 Cups water

1 ts coriander seeds

1 ts cumin seeds

1 ts fennel seeds

Bring water to a boil. Put all seeds into a blender, add hot water. Blend and strain. A great digestive aid after any meal. Particularly good at reducing heat {Pitta} conditions such as diarrhea, heartburn and indigestion. Also helps relieve gas and cramps, abdominal pain, and urinary difficulties.

{ From The Ayurvedic Cookbook, A. Morningstar}

Ready to improve your digestion? Get support and guidance with holistic health coaching, available @ 90 minute consultations, one and three month programs.

stress, n.  any factor (environmental, chemical, physical, or emotional) that contributes to the “stress response” (physiologic reactions to tension). Has been implicated in a number of diseases—including asthma, autoimmune disease, cancer, cardiovascular disease, diabetes, depression, irritable bowel syndrome, premenstrual tension syndrome, rheumatoid arthritis, and ulcers.
Jonas: Mosby’s Dictionary of Complementary and Alternative Medicine. (c) 2005, Elsevier.

“fight or flight” – sympathetic nervous system arousal, defensiveness, prolonged can depress the immune system.

“eustress”-good/healthy stress.

Stress At A Glance
•    Stress is a normal part of life that can either help us learn and grow or can cause us significant problems.
•    Stress releases powerful neuro-chemicals and hormones that prepare us for action (to fight or flee).
•    If we don’t take action, the stress response can create or worsen health problems.
•    Prolonged, uninterrupted, unexpected, and unmanageable stresses are the most damaging types of stress.
•    Stress can be managed by regular exercise, massage,  meditation or other relaxation techniques, structured timeouts, and learning new coping strategies to create predictability in our lives.
•    Many behaviors that increase in times of stress and maladaptive ways of coping with stress — drugs, pain medicines, alcohol, smoking, and eating — actually worsen the stress and can make us more reactive (sensitive) to further stress.
•    While there are promising treatments for stress, the management of stress is mostly dependent on the ability and willingness of a person to make the changes necessary for a healthy lifestyle.

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:
•    Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
•    Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.
•    Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

Stress Warning Signs and Symptoms  {red flags}
Cognitive Symptoms
•    Memory problems
•    Inability to concentrate
•    Poor judgment
•    Seeing only the negative
•    Anxious or racing thoughts
•    Constant worrying

Emotional Symptoms
•    Moodiness
•    Irritability or short temper
•    Agitation, inability to relax
•    Feeling overwhelmed
•      Sense of loneliness and isolation
•      Depression or general unhappiness

Physical Symptoms
•    Aches and pains
•    Diarrhea or constipation
•    Nausea, dizziness
•    Chest pain, rapid heartbeat
•    Loss of sex drive
•     Frequent colds
Behavioral Symptoms

•    Eating more or less
•    Sleeping too much or too little
•    Isolating yourself from others
•    Procrastinating or neglecting responsibilities
•     Using alcohol, cigarettes, or drugs to relax
•     Nervous habits (e.g. nail biting, pacing)

Massage Therapy : A Powerful Ally
There’s no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (stress relief, pain management, practicing good self care), massage therapy can be a powerful ally in your healthcare regimen.

Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:
•    Decreased anxiety.
•    Enhanced sleep quality.
•    Greater energy.
•    Improved concentration.
•    Increased circulation.
•    Reduced fatigue.

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

Profound Effects
In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:
•    Arthritis sufferers note fewer aches and less stiffness and pain.
•    Asthmatic children show better pulmonary function and increased peak air flow.
•    Burn injury patients report reduced pain, itching, and anxiety.
•    High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.
•    Premenstrual syndrome sufferers have decreased water retention and cramping.
•    Preterm infants have improved weight gain.
Research continues to show the enormous benefits of touch—which range from treating chronic and preventable diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat postsurgery or pain patients as part of the recovery process.

Increase the Benefits with Frequent Visits
Getting a massage can do you a world of good. Receiving massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you’ll be and how youthful you’ll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn’t mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

Exercise is, as it turns out, incredibly powerful medicine!  Need help motivating to move? Come in for a somatic coaching session, or a holistic health coaching session to discover and be supported in making your movement of choice a regular part of your life.

Prior to your session, please consider the following. If you have had a long day, just worked out, or are otherwise covered in your day, take a shower. Not only will it be a nice transition from point A [your day] to point B [ a restorative experience], you will be clean and ready to absorb the high quality oils used in the massage.  You could also take a sauna [followed by a cool shower] or hot bath if you have access.  You may want to drink extra water, and limit caffeine intake. If possible, spend some time creating an intention for your session and getting into a meditative space, so you can really be present for your session.

While on the massage table, you will be covered with a sheet and blanket, and only uncovered in areas that are being worked on. When uncovered, you will be draped modestly at all times. It is important to communicate any needs or requests before and during your session, such as if you would like more or less pressure, need adjustments for your comfort, or would like to focus in a particular area of tension, or any areas you would like to avoid.  It is best to save technical questions or general inquiries for before or after your session, so that you can actually shift from a cerebral state into a feeling state.  Utilizing the breath to help mobilize tissue, release tension, and stay present is a powerful tool. This is your opportunity to LET GO, and experience deep relaxation and profound alignment body, mind [awareness] and spirit!

After your session you will want to have extra water. This helps flush metabolic waste released during the session from your system and prevents soreness. Taking a gentle walk or simply resting for the rest of the day are important ways to allow the session to sink in, both structurally and neurologically.    Please plan for the time after your session accordingly. Follow any recommendations made specifically for you, and schedule your next session.  Take a bath, meditate, stretch, relax, do something creative.  Allow yourself to recalibrate at a lower level of tension.

If you follow these recommendations, you will surely have a powerful healing experience!

• When you receive a service at a heavy discount, such as purchasing a groupon, tippr, yelp, or eversave deal.

• When you go to a spa or other facility where the service provider is likely an employee or contracted worker earning a minimal wage compared to the retail price. Unless the provider is explicitly self-employed, they are likely earning under 50% of the marked price.

So, how much do you tip? This varies widely, and is really personal. Whereas tipping in a restaurant is a standard 15-20%, there is really no standard for wellness services. Typically at a spa, I would receive between $10-20 in tips per session, but as a business owner I don’t expect it, so anything extra is gravy to me! So, if you are inclined to tip, just give what feels right for you. It is always appreciated!

When you don’t need to tip :

• If you know the provider is self-employed and you have paid full price.

• You have purchased a package for massage or coaching services, and have paid in full upfront.

• You are paying via insurance or PIP claim.

Did I leave any questions unanswered? Feel free to comment!

Who isn’t looking for the most value for their dollar these days? Well, I have many ways to help you stretch your budget and not sacrifice the importance of receiving care.  Health and wealth are two sides of the same coin, both requiring us to prioritize, plan and use wise judgement so we can ensure longevity, vitality, and abundance.  Receiving massage, or other services, on a regular basis, is like a good insurance policy!

Check out these ways to save :

• Invest in a package of massage sessions for 10-20% off. Payment installments – OK!

•  Punch Card : For every full priced service you purchase, receive credit toward a free service! {Buy 10 get the 11th on the house}

• I’m offering 25% off all gift certificates now through Dec 23, 2011!!!

•  As a Life Balance provider, I offer special rates just for these card holders. If your company offers these wellness programs, you are eligible!

• I am in-network with Regence Blue Cross/Blue Shield, and American Specialty Health. Often, you can utilize your health insurance to receive massage coverage even if I am not ‘in-network’. Use this form to verify your benefits.

Please contact me with any questions or schedule a session!

It is beautiful to witness a client remember how to do self care. Whether it is the passive gift of receiving massage, which brings my active/busy lifestyle clients into balance, or the more active forms of self care such as somatic or nutrition coaching, which helps clients prone to avoidance wake up to what needs attention,  there is a shift that happens that is visible where the person become aware that they deeply needed this time to be supported. Tears well up, and eyes light up in the process of re-membering.

To remember is to make whole, to recall, recollect, retrieve the neglected parts of our bodies and being. As our bodies sink into relaxation, we remember the part of us that knows how to BE, and what it F E E L S  like to be alive.  As we stretch and move into tight, cranky parts of our bodies, we remember and wake up to our range of motion, and where expansion is possible- what is possible in our lives in fully functioning bodies.

No matter how long it has been since you have made your chosen acts of self care a regular part of your life, you can always come back to self reliance – any time.  Schedule it in, and show up. Build resonance for this kind of self love, and know that when you slide back the next time, it won’t be for as long or with as much self neglect, and returning will be easier. Just like in meditation, the mind wanders, then returns, and we give love and friendliness to ourselves whether we drifted away for 5 minutes, or five years. The important thing is we came back- we woke up!