• Daniel Iversen, Portland Boot Camp for Women
{See previous post for Daniel’s words of wisdom and philosophy}

• Susanne Wells,  Miss Fit + Gem Studio

My mission is to assist others in being independently healthy. I love that great quote, “nothing is permanent but change” which so embodies life as well as a wellness plan. If i can assist others with becoming more attuned to their bodies needs, I have succeeded as a personal trainer. Become a sensation scientist and you will also become your own personal trainer. It is a beautiful process that I get to witness!

• Candice Schutter, Zumba Instructor and Life Coach

I’m a firm believer in the fun-factor. So, for me (and the students I tend to attract)… fitness is most effective when it is fresh, pleasurable, and fun. For many people, the buzz of wonderfulness they receive post-workout isn’t enough to get them to the gym. Sometimes it’s just not enough to know that you will feel good IF you exercise… therefore, it means everything to know you will feel good WHEN you exercise. Finding an exercise outlet that you enjoy is key to the fun-factor! As for my clients specifically, as it relates to dance fitness, I motivate and encourage via music selection, variety, instructional clarity, emotional contagion, and positive feedback. Move it your way! Sexy is a sensation! You only get one body, flaunt it! It will still work if you SMILE!!!

• Chris Ritter, Ritter Sports Performance

I’ve had the privilege of working with many clients over the years with varying degrees of motivation. On the one end I had a client who was training for Olympic Trials and she wanted me to carry a picture of her main competitor around to every exercise that she did. And when it would get challenging she’d zero her focus on the picture of her competition and fuel her to push harder. On the other end of the spectrum I’ve had a number of clients who were simply being dragged through the fitness routine because they wanted to appease or support their significant other but really had no other desire to make a change.

Now both of these examples are extreme so chances are that you’re somewhere in the middle of that motivation scale. Here are some tips that I’ve found to really help no matter where you’re coming from.

Have a Clear Goal:
Before you jump head first into an exercise or health routine make sure you have a clear goal of what you’re trying to accomplish. If it’s not written down and simple enough to explain to someone in less than 30-seconds it’s not a clear and effective goal. No matter how motivated you are you’ll need to remind yourself why you want to do this. Having that clear goal at the forefront of your mind is a great way to stay on track.

Create Small Successes:
Chances are that your clear, written goal is pretty lofty. Because it’ll probably be a long-term goal you need to make sure you can see all the small steps you’re taking towards your ultimate goal. This is where a professional, like a trainer can really be helpful. I try to help each of my clients break up their goals to smaller, more manageable and often less intimidating tasks. And they often improve so much I have to continually remind them how far they’ve come. Seeing progress only fuels you more and the people I see drop off are those that miss this key ingredient.

Surround Yourself with Support:
The voices in your head can often be the hardest to silence. This is why it’s so important to get a support group of a few close friends and family that are behind the changes you’re trying to make. This doesn’t mean everyone who hears your goal will be as fired up as you are about it – so choose carefully the people who you let into your circle. Whenever you make a big change it’s often the mental side that’s the most challenging. But when you have a bunch of people surrounding you and supporting you it helps to drown out the doubts that are in your head.

Here are some outside the box ideas to keep you moving :
•   Join a recreational sports team, like ultimate frisbee or kickball.  Fun!
•   Start walking or biking to do some of your neighborhood errands.
•   Sign up for a benefit run or bike event. Nothing motivates like training for a worthy cause!
•    My favorite– impromptu kitchen dance parties. Home cooking and exercise unite!
•   Consider working with  a personal trainer or health coach. Seeing someone provides accountability and support in reaching your desired fitness level.

Think about what kind of environment would be most supportive for you. A gym, group class,  sports team or boot camp where everyone is there working out  together? An outdoor activity, where you can get your nature fix? Or the privacy of your home  with a workout video or one on one support from a coach?  What works for you?

A friend recently had the goal of doing cross-fit 3x/week. When I asked her how this was going she said she hadn’t been able to make it happen because the class schedule didn’t work with her work schedule. She chose instead to make movement happen on her own schedule by getting out on her bike. She said she felt like a kid again, and is looking into joining a velo club!

There are many important reasons to exercise, and even 30 minutes on most days results in reaping the benefits. Here are 10 benefits of regular exercise :

1. Keep you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.

2.  Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise get sick less often.

3. Prevent heart attacks. Not only does exercise raise “good” HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.

4. Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.

5. Control blood sugar. Exercise helps maintain a healthy blood-sugar level by increasing the cells’ sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.

6. Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.

7. Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve mild-moderate depression as effectively as antidepressant medication.

8. Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.

9. Protect men’s health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.

10. Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.

Including exercise into your daily life is a matter of becoming creative, expanding your definition of exercise, and becoming more present.  According to Daniel Iversen, of Portland Boot Camp, being future focused on a large goal,  rather than smaller immediate goals, is one of the main obstacles to maintaining consistency.

“Here’s the thing: people rarely need more motivation.  They generally have plenty to get where they want to go.  It’s just that they keep running into roadblocks which puts the brakes on their motivation.  See, motivation is like the gas in a car.  You press the accelerator and the car moves forward.  What people actually need is to take their foot of the brake.  The brake is anything holding them back from achieving their goals.  So here are people with lots of motivation, but they are trying to move forward with one foot on the accelerator and one foot on the brake — going nowhere fast.  Usually the brake is a big goal that seems far off and unattainable.  The long range goal seems like a fantasy.  If they stop focusing on the long range end goal of say, 100lb weight loss, and just focus on the short term goal of making it through TODAY… just through today’s workout and today’s meal plan… then they take their foot of the brake and move forward.  Their motivation grows and carries them forward with each daily success… and they drive straight to their goals.”

So, Carpe Diem! Go have fun enjoying these marvelous bodies that were made to run, stretch, play, dance, climb, hike, and explore! Try something new if you’re stuck. Just show up for today in whatever way inspires you!

The emerging spring season brings the beauty of flowers blooming, but also for many, seasonal allergies.  By reducing your overall allergenic load, attending to your digestive health [the liver in particular] and attuning to the qualities of spring, you can reduce your sensitivity to the allergens you have little control over, such as pollen. Allergies are an annoyance, and hay fever can be particularly tenacious. Both signal that the body’s immune system is hyper active, attacking normally non toxic substances.  It’s not surprising that will so much exposure to pollutants in our environment, household  and personal products, and food supply that our bodies are ever more on high alert and overload.

According to Phyllis Balch, “The best and safest way to control allergies is the natural way-by avoiding allergens and taking steps to normalize immune function and prevent or lessen  the symptoms. Allergies can usually be controlled if you are willing to make changes in your lifestyle, diet and mental state”.  [Prescriptions for Nutritional Healing].

According to traditional systems of healing such as Ayurveda and Chinese medicine, spring embodies qualities of lightness, expansiveness, and renewal. By attuning to the natural rhythm of spring, we can make gentle changes that lighten the sluggishness of winter and bolster immunity, digestive function, both of which help mitigate allergies. Immune function cannot be discussed  separately from digestive health, as the digestive tract is home to over 70% of our immune cells, and is regarded as the root of health.

Spring is the ideal time to cleanse the liver of stagnation and excess, which are associated with anger, irritability, frustration, and aggression, and other expressions of ‘heat’. Typically we eat heavier foods in the winter, and move more slowly, so it makes sense that by spring our liver could use a break. Exchanging meat, dairy, eggs, and fats for lighter fare helps the liver rejuvenate.  Liver imbalance can contribute to inflammatory conditions throughout the digestive system including the spleen, pancreas, stomach, intestines, and even the heart.

This is an ideal time to incorporate more raw and sprouted foods into the diet, and employ cooking methods such as steaming, by cooking at higher temperatures for shorter duration.  The results are cooling and cleansing to the body. An emphasis on pungent and sweet foods are beneficial, such as complex carbohydrates [grains, legumes, seeds] and cooking herbs such as basil, fennel, marjoram, rosemary, caraway, dill, and bay leaf.  In addition to eating seasonally,  Paul Pitchford informs us that “Many allergy sufferers find they are no longer sensitive to a food if it appears in their diet no more than once every four days. Others find that allergies to a particular food clear up when the totally abstain from it for six weeks”.  [Healing with Whole Foods]   Discovering which foods you are  allergic to is an important step in reducing inflammation and lightening your overall allergen burden. Embarking on a cleansing program, anti-inflammation or allergy elimination diet is a great way to re-set your system and become more aware of your sensitivities and triggers.

Herbs are an effective way to help the liver and gallbladder gently detoxify, as well as improve overall digestive function.  Ginger or peppermint teas are useful for stomach upset, for enhancing digestive function and providing energy.  Nettles and dandelion, which are bitter and pungent, are other good antidotes to the sogginess of winter and early spring, helping to clear the debris accumulated. Incorporating probiotics, either through supplementation, fermented foods, or cultured foods, is another great way to help balance the gut.  Eyebright, eucalyptus, mullein, and coriander as well as  increasing magnesium intake [more raw chocolate, anyone?],  may  alleviate hay fever symptoms. Burdock and yellow dock can be used specifically to detoxify the liver.

For managing symptoms, try the following :
You can try air purifiers, dehumidifiers in moldy basements,  airing out indoors spaces,  adding indoor plants, and keeping your space dust free. Pollens are more prevalent when it’s windy, and less so after the rain, and in the morning.
Dry brushing and sauna use can stimulate elimination/detoxification through the skin.
Massage therapy helps boost the immune system, assists detoxification, reduces inflammation, and promotes overall well-being.
Nasal washes with a neti pot can help reduce sinus congestion and keep nasal passages free of pollen, dust and molds.

Many people are allergic food colorings, preservatives, and other marvels of modern food processing. be particularly careful to read labels if you experience allergies, seasonal or otherwise.

To skillfully implement any of these recommendations to suit your individual needs and unique constitution, it is advised that you seek care from a qualified health professional.

Jamie Smith is a Certified Holistic Health Coach and Licensed Massage Therapist. She can be reached @ info@reclaimingpdx.com  and on the web @ www.reclaimingpdx.com.

many traditional systems of healing, such ayurveda and chinese medicine, recognize the elemental forces of spring as regenerative, light, ‘green’, and healing. the seeds we have sown, metaphorically, over winter, begin to push through the soil, giving us feedback on what we have been nurturing in our lives, or not.

ideas for internal cleaning :

• practice meatless mondays. if you are an omnivore, reducing your overall intake of meat will not only reduce your risk of heart disease and other degenerative diseases, but reduce the strain on our environment and resources. Eat lower on the food chain one day/week and choose the highest quality meat you can find when you do eat it. [pasture raised, hormone free, local]
• elimination diet, 7-10 days.  eliminate your  suspected ‘triggers’ by avoiding them for 7 days, then reintroducing slowing, noting your reactions. common culprits to digestive, mood, and immune challenges include wheat, dairy, corn, caffeine, sugar, and processed soy.
• anti-inflammation diet, up to one month, or more! this is a bit more challenging than the elimination diet, yet highly effective with overt inflammatory  conditions, and most of us have chronic low grade inflammation that may be asymptomatic or disguised as mild fatigue.  this diet promotes whole foods, while relieving your body of common foods that are inflammatory. avoid tomatoes, potatoes, citrus, corn [and all processed corn hiding in packaged foods, such as maltodextrin], soy  [if you have sensitivity], wheat, pork,sugar,  alcohol, and caffeine.  this is a wonderful ‘break’ for your body, and worth continuing, or revisiting often, if you feel better while on the diet.
• juice fast, 1-5 days, highly restorative and nutrient dense, especially when including lots of greens and veggies, as well as whole fruit juices and superfoods.
• cleanse program, 7-30 days  Supported cleanse programs are a great way to ensure you are cleansing safely, getting optimal nutrition and herbal support to assist detoxification and mitigate cleansing reactions.
• whether you are finally ready to quit smoking, want to start a meditation practice, drink more water, exercise daily, limit negative thinking, or end a toxic relationship, change takes time. we commonly hear it takes 21 days to change a habit, but this is a largely unfounded number. it is different for each of us, and one study found it took an average of 66 days to integrate a change. so be clear, consistent, and forgiving with yourself. Real change takes patience, a willingness to do whatever it takes, and receive support to get through moments self doubt and tenacious old patterns.

ideas for external cleansing :

• cull cupboards, closets of household, cleaning, and personal items that are either expired, toxic, broken, or otherwise unused or no longer useful.
• take stock of your fridge and pantry, again culling out expired, inferior, and highly processed foods that contain lots of additives [preservatives, colorings, highly processed fillers and enhancers, ie. hfcs, hydrogenated oils and msg]. keep an eye out for non-stick cookware that are overly worn, plastics, aluminum, and replace with stainless steel, clay, ceramic, glass, porcelain, or cast iron.
• freshen the air – open windows to let in fresh air, use pure essential oils to diffuse aromatherapeutic scent into the air, and add some greenery with indoor plants that help purify and oxygenate.
•  if you opt for a coat of new paint, new linens, furniture or other housewares, seek non-toxic, low voc, and organic materials that don’t off gas harmful chemicals, or contain materials produced with pesticides.

changes like these can help reduce your exposure to allergens, endocrine disrupting chemicals, other pollutants that burden our bodies with undue stress to process.  contact me for support!

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? Bottom line, acute conditions require acute [extra] care!

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.