Wellness

Let Go- and Fly! 

Photo courtesy of will.koffel.org

The other day, I was driving my son to Driver's Ed class. After a bit, he said, “Look, mom!” I glanced over and saw that he was referring to a wasp that was hanging on to the outside of the window.

My other two children in the back were instantly fascinated at this small, desperate, clinging creature. “Why doesn't he just fly off?”, My daughter asked.

“I don't know.”, I responded. “I wonder how long he will hold on.”

We were making our way to the freeway. Everyone's eyes were intently glued to the wasp. Except for me, of course. I stole a curious glance whenever opportunity afforded. As I accelerated, He still hung on, his little body beginning to be blown sideways, his wings being battered by the force. 50 mph, still there. 55 mph, still there, but oh how he strained to hold on! 60 mph, and thwip! - off he went, being hurled into oblivion with the force of the wind.

I couldn't help but think if he had just let go at the beginning, that he would have simply been able to fly away and be about his wasply business. As it was, his reluctant release battered his poor little body, at best leaving him entirely spent.

In “Yoga Speak” we refer to the yamas (yah-ma-s) as being one of the 8 Sutras (soo-tra-s). The yamas are a code of conduct, or rules to live by. They comprise the things that we “should not” do in our dealings with the external world. One of the yamas, Aparigraha (a-para-gra-ha) is non attatchment. In other words, not clinging to an object, an outcome, an idea, a habit, an individual, etc, in an unhealthy way.

When we allow ourselves to become saddened, frustrated, or angry about things, we don't feel good. Our bodies, hearts and minds become burdened. Tension creeps into our muscles and we become exhausted physically and emotionally. This can literally create disease within our bodies as we harbor these emotions over long periods of time.

Quote: “Often we struggle against aspects of life that are largely beyond our control – noise, confusion, comments we don't approve of, lost items, rudeness, imperfections, negativity, broken pipes, clogged drains, whatever. We fight, get angry, get annoyed, and wish things were different. We complain, fret, and commiserate. Yet, when you add up all this frustration, the end result is always the same: The things we are frustrated about remain as they are. No amount of gritting our teeth or clenching our fists makes the least bit of difference. In fact, it only adds fuel to the fire, often making things worse than they already are.” from “Don't Sweat theSmall Stuff with Your Family” by Richard Carlson, PH. D.

Letting go often requires digging deep. It takes practice. We must learn to come to a peaceful place of surrender. That doesn't mean that we are giving up, but rather making a wise assessment of the things we have absolutely no control of, being at peace with all that IS. The sooner we can come to this, the better off we are. Our ability to move forward, less battered and exhausted will give us the freedom to FLY!

I think God must have sent this stubborn little wasp to teach me something big. How often I have found myself desperately clinging to frustrations in my life; things I can't change. Contentment is never found in desperately wishing things could be different. When we stop resisting, a way can finally open up for change. Paths can be made clear that otherwise in our struggles we would have never noticed. When we surrender our will and our hearts to God's eternal wisdom, all burdens are made light and there is a deep, abiding peace.

A special thank you to Will Koffel for the use of his photo of the wasp.  To see more of his work, visit:will.koffel.org 

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Calming the Tempest Within

As much as we all want to experience more tranquil moments, we have to admit that just isn't what life is about.  In fact, as we experience the beauty along with the beastly, it creates ways for us to grow.  We can then become the more compassionate, non-judging being that we wish to be. 

Our emotions are ever changeable, moving in and out as do the tides of the ocean. Non-attachment is taught in yogic philosophy - becoming simply aware of what is and what is not, then using these observances to move forward, aligning ourselves in a state of balance and harmony.  So, what about the times we feel like a cannon is getting ready to explode inside of us? You just aren't feeling that harmonious balance?  Hmmm, let me see. . . That would mean you are, well, NORMAL. This brings me to one of the many reasons I do YOGA.  Then after yoga, I can feel “at one with the universe.”

Just like everything, managing emotions takes practice.  So instead of letting our emotions carry us out to drown in uncharted seas, we can learn the tools we need to steer clear of the rocks.  As these tools become more and more familiar, we will find ourselves on course more often.  When you get off track, don't guilt yourself, just remember that you can always navigate a little better next time.

Defusing Tools

• Take some time away from the situation.

• Express yourself in a non-confrontational way, using I statements, such as, "I feel upset you didn't do your chores after school." rather than, "You should have finished your chores after school!"

• Exercise can provide a healthy outlet for angry feelings.

• Learn from Thumper: "If you can't say anything nice, don't say nothin' at all."  Think things through, so  you don't say something you will likely regret later.

• Identify solutions rather than dwelling on what made you angry.

• Forgive.  Holding a grudge will only cause feelings of resentment to build.

• Humor can often lighten a tense situation.  But steer away from sarcasm, which can often make things worse. 

• Practice relaxation techniques.  Pranayama, or breath work is an excellent way to help. 

Here is a pranayama exercise to help relieve feelings of tension or anger:

One Minute Breath

Sit tall and straight, close the eyes. 

Take a few long, full breaths - draw the chin in as you lift your chest up and out. 

Inhale for 20 seconds, count as you breathe.

Hold the breath for 20 seconds. 

Exhale for 20 seconds. 

Breathe slowly, and deeply, feeling the breath fill first the deepest part of your lungs, then the middle, and then the upper part of your chest. 

After each cycle, move straight into the next cycle.  Continue for 1 minute. 

If 20 seconds is too long, do a shorter amount of time – but make sure that the inhale, holding, and exhale are equal.

Now the vision of tranquil seas can be with you - at least until the next squall.

Om, Shanti, Peace

Give Your Immune System a Boost 

Seasonal changes always seem to bring out bugs that make us sick. As we shift into fall, it becomes essential to support your immune system, unless you want to find yourself stuck in bed with a thermometer sticking out of your mouth! There are a myriad of little bugs just waiting for the opportunity to make themselves at home.

Ways to give your immune system the upper-hand:

1. Cleanse & support a healthy intestinal tract.
   Your digestive system is the main hub of activity in your body. It has the important job of breaking down your food and distributing the nutrients that you need to stay healthy and happy. You have undoubtedly established routines to keep your home clean, so why not do the same for your insides? Find a good cleanse that will nourish your body so that you are not left feeling light-headed and wiped out. I have posted a 4 day detox below that you may wish to try. In addition to cleaning-house, provide your digestive system with the healthy bacteria that it needs with pro-biotics. 
   
   
2. Reduce and manage stress.
   We can't completely avoid stress, but we can certainly manage the amount that we are exposed to. Prioritize what you put on your schedule and be sure to leave room for quiet times when you can unwind. Your yoga practice can help you relieve stress. Take your yoga off of your mat and into your life. Recognize your limits.
   
   
3. Exercise.
   Again yoga can help you here. Mix it up. Incorporate different styles of yoga into your practice – power, gentle, and restorative yoga all have a place in your routine. Treat your
   practice as you would a prescription – it is surely just as important. Notice how you feel when you take the time to make it a priority vs the times that you don't. 
   
   
4. Reduce exposure to pollution, chemical contaminants, heavy metals, and allergens.
   Like stress there is a certain amount of pollution that we are unable to avoid. However, we can start using products that are friendly to our environment. Start reading labels – pay attention to the things that are going into and on your body and into our Eco-system. More and more products are becoming available as people are making a demand for them. So be a part of that movement! Allergens can also keep your immune system on over-load.  It is often impossible to avoid some allergens so do your best to manage them and avoid when you are able to.
   
   
5. Maintain a healthy, balanced diet.
   So you think you are eating healthy now? Check in by keeping a food journal for a week and then evaluate. How healthy are you really eating? Perhaps you already have an A+ in this department. If so, good for you! Most of us, however, could do better.
   
   
6. Supplement your diet with a good multivitamin.
   Some key vitamins and minerals that are helpful to supporting your immune system are: Vitamins: C, the B's, A, E, D, and K Minerals: Zinc, iron, copper, selenium, and manganese. Also the Omegas 3 and 6 are highly beneficial in supporting your immunity.
   
   
7. Eat foods rich in antioxidants.
   This is a list taken from www.cancer.gov/cancertopics/factsheet/prevention/antioxidants
   
   
   Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangoes. Some green, leafy vegetables, including collard greens, spinach, and kale, are also rich in beta-carotene.
   
   
   Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
   
   
   Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.

8. Get an adequate amount of sleep.
   When you are sleeping, your body is making repairs and eliminating toxins. Many studies have linked the lack of sleep to various forms of disease. Sleep is a vital part of staying well. If you are struggling with sleep, it may be a good idea to research this topic further so that you can make an informed choice as to how to get a better night's sleep. Sleeping disorders can frequently become psychological. Establishing a healthy routine and creating a quiet and safe place to sleep can help.

Excessive sugar intake, unhealthful snacking between meals, junk food diets, excessive alcohol, and chemicals in food or water are the top offenders to most immune-disruptive factors.

Now give your immune system a big boost to keep you well guarded against the cold and flu season. Go forth and conquer!

Photo by Graur Codrin

Have you felt the change in the season approaching?  It is time for a cleanse.  A few of you have asked me about the 4-day detox that I had posted earlier, so I am posting it again for those of you who are interested.

Four Day Detox

It is best to do this at least 2 times a year. Once in the spring and then again in the fall. Stress and environmental factors create a build-up of toxins in our systems that keep us from being able to absorb nutrients and process fats properly. Even when we do our best to avoid bringing toxins into our bodies, it is next to impossible in our environment.

As we rid our body of toxins that can be stored in our fatty tissues and intestines, give the liver some extra support along with drinking plenty of water to flush it all out.

There are a number of different types of cleanses, some of them being very sever. Many of these can actually be harmful and rob our bodies of important nutrients. This one is a sensible food-based cleanse. However, as with all cleanses, consult your doctor beforehand to make sure it right for you.

Every moring ½ hour before eating:

(this is to get your body to remove fat cells containing toxins) Ghee (clarified butter) or flaxseed oil

Day 1: 2 teaspoons

Day 2: 4 teaspoons

Day 3: 6 teaspoons

Day 4: 8 teaspoons

If you are having trouble swallowing, use the flaxseed oil mixed with 1/2c of cottage cheese, though this isn't quite as effective. After the morning ghee, you will eat a no fat diet which will keep your body burning it's own fat stores.

How to make Ghee:

Ingredients

• 1 pound unsalted butter

Directions

Place butter in medium saucepan over medium-high heat. Bring butter to boil. This takes approximately 2 to 3 minutes. Once boiling, reduce heat to medium. The butter will form a foam which will disappear. Ghee is done when a second foam forms on top of butter, and the butter turns golden. Approximately 7 to 8 minutes. Brown milk solids will be in bottom of pan. Gently pour into heatproof container through fine mesh strainer or cheesecloth. Store in airtight container being sure to keep free from moisture. Ghee does not need refrigeration and will keep in airtight container for up to 1 month.

 

Breakfast

Egg whites with vegetables
2 cups of buckwheat, millet, brown rice, quinoa, or steel-cut oats

Morning Snack

1-2 cups veggie broth (recipe below)

Lunch and Dinner

Brown rice with black beans

Other possibilities:

NON FAT veggie soup (Minestrone is great)

Salad with a squeeze of lemon and drop of honey

Don't eat after dinner.

Afternoon Snack

1-2 cups veggie broth

Drink water
At least 10 glasses water per day

Day Four

Drink 1 ½ cups of prune juice in the evening to give your system a final sweep.

Veggie broth
2 cups spinach
2 cups broccoli
3 cups celery
2 cups red skinned potato peels, 1/2" thick
1 small zucchini
2 quarts distilled water
Chop all in to fine pieces. Place in water and bring to boil. Cover and simmer 30 mins. Stain and drink broth. Makes 8 servings.

Foods to Avoid during your cleanse:

• bread, crackers or any baked goods
• meats, fats, and oily foods (such as butter, yogurt, nuts, oils, cheese)
• cold foods and drinks, caffeine, and alcohol
• white sugar
• creamy or spicy foods

 
Metabolic Roller Coaster

Riding on the roller coaster at the amusement park is a lot of fun, but having your metabolism on a roller coaster is going to cost you your energy and health. How do you know if you are going for that ride? Answer these questions:

1. Do you skip meals?
2. Do you experience cravings?
3. Do you find yourself worn out and tired in the afternoon?
4. Do you use sugary snacks and/or stimulants for a quick “pick-me-up”?
5. Do you get super hungry?
6. Do you often get headaches, feel light-headed, and shaky?

If you have answered yes to most of these questions, then you are most likely on that ride. So what now? The key to smooth even coasting, is to balance out your blood-sugar levels. No, this is not just something diabetics need to watch out for. Here are some tips to keep your blood-sugar levels from spiking and crashing.

• Always eat a healthy breakfast.
• Keep eating! Snacking on wholesome foods keeps things level.
• Replace refined sugars and carbohydrates with healthy carbs: fruits, veggies, and whole grains.
• Eat a small amount of protein with those healthy carbs.
• Allow yourself a small treat once in awhile.
• Have healthy snacks and a water bottle on hand for on-the-go days.
• Drink plenty of water throughout the day.

Maintaining your blood-sugar levels will help you feel so much better. An added bonus: weight-loss! With consistency, maintaining blood-sugar levels will help you loose some of those extra inches that you have been wanting to shed.


Visit this page for some ideas for healthy snacking: Nourishing Foods