Courage, Creativity, and Cookies

People often come to me seeking to heal something -- physical pain, weight loss, inflammation, or another health issue. Moments before I was about to get on the call to do my interview for the Rewire Your Brain Training Series, a grouping of words flooded forward:

Clarity, Commitment, Compassion, Challenge, Consciousness, Courage, Connection, Community, Change, and last but not least, Cookies and Creativity.

OK - so why these words? What's the connection with the work I do and with this talk series?

The title of the talk series is "Rewiring our brains to think thin."
First of all I want to say that thin does not automatically mean healthy, nor do I believe that one isn't healthy if they aren't "thin." NOT AT ALL! And of course "thin" means different things to each person, each body type, time of life, health issues and more. One of the joys of humanity is variation and beauty in all shapes and sizes.  What I tell my clients is that any weight loss is a happy side effect of some kind of essential healing going on and NEVER do we use the word "diet." In fact, I would even say throw away all of your "diet books" and think more about these C's to rewire your "thinking thin healthy mindset."

CLARITY
What is your deeper WHY? You must stay connected to this essential part daily as to WHY you are wanting healthy change in your body/life and it has to be YOUR reason, no one else.

COMMITMENT
Your word and your worth are everything. Another daily choice needed for true change: to Commit and recommit over and over and over again.  Committing to your deeper why and to your vision. Daily commitment to this relationship is a choice and an important one -- it's more than trying. It's actually doing it no matter what and that's not always easy of course. That's why we can't do it alone. Which brings me to...

COMMUNITY and CONNECTION
There's a saying "community builds immunity!" It is also support and accountability. And most importantly we need to be witnessed in our lives -- those who really "see us" and stand for us as we commit, connect and get healthier in whatever ways we deeply desire. We need close connections. Healing and mind-set actually don't happen all in isolation, yes alone time in essential, but we need to balance it with community and authentic connection. 

COMPASSION
For ourselves! For our imperfectly perfect bodies exactly as they are the whole time. Improving our health is a non-linear process and we must trust that process and continue finding gentle compassion for ourselves along the way. This is a hard one for so many people -- we can be compassionate towards others but I most often see in myself and others the challenges that come when we aren't being compassionate with ourselves as we work towards our deepest desires, goals and dreams and especially as we learn to listen to the wisdom of our bodies.

CHANGE
All of this means inevitable change and even the good kind of change can be confronting and hard to accept. We get comfortable with our negative patterns as well...

COURAGE
All of this takes courage to challenge our comfort zone, despite a million moments that scream "forget it!" Even when it's tough -- it's courageous to say "no way I'm not giving up on living my best self."

COOKIES AND CREATIVITY
There are obviously a lot of C words that came to mind and I had to list this one because it's a great reminder that sometimes we need to do what I call "Flip It!" For example: I stopped my emotional crutch of eating cookies late at night before bed and instead decided to FLIP IT. I created a delicious and healthy breakfast cookie recipe that I now enjoy in the morning instead! I look forward to it and feel that having treats is essential, plus it's got fantastic ingredients that fill and fuel me in the best way AND set me up so that I don't even crave them at night anymore. I "flipped it" and can start my day that way. Many of my clients now do this. Where can you "FLIP IT" somewhere in your life? Get creative and flip your cookies ; )

Adaptogens

Adaptogens!

Adaptogens are a unique class of healing plants that "meet you where you are" --they can help promote hormonal balance and protection from the effects of raised cortisol levels caused by everyone's favorite thing: STRESS.

I have tried them all at different times. You may have heard of some: maca, astragalus, Asian ginseng, rhodiola. I look forward to sharing more with you about ALL of these! For now, I'll mention one of my personal regulars, which is always a favorite in Ayurvedic medicine: ashwaganda.

Ashwagandha has been shown to lower the hormones that disrupt endocrine function and prompt premature aging. Some people also report positive effects in dealing with anxiety, depression, and systems of menopause. Try it out and see what it does for you!

Rewiring Our Thinking

The old photo here is one from many years ago and one I'll never forget. My family was on a trip together and the place where we were staying had a trampoline right on the beach.

Now, I really love a good trampoline but at the time the idea of jumping on one in my bikini sounded like a nightmare. I'm sure there is no need for explanation for that one. The punch line really is that I decided to get the hell out of my own way and go for it despite things jiggling and feeling self conscious and "huge"-- I mean, when else would I ever have the chance to jump like wild on a trampoline and then leap into the ocean again? I can tell you that I never have done that again since AND that once I started just doing it-- I did NOT care about how it looked AT ALL. All that mattered was the laughter and liberation. Finding ways to take pleasure and joy in our bodies no matter where we are along the way is something I certainly work on with myself and in my work daily. Rewiring our thinking is a huge part of that!!

Now is the Time!

I know, time flies, right? EVERY year people are like, "Wait- how is it August already?" Well my friends, it is, and time waits for no one- not even in the long days of summer. I have always loved summer's bounty, its colorful gardens, playful adventures in the sunshine, and also its growing pains. I remember going to summer camp (I lived for it all year long!). Camp shaped me and taught me how to love better in community and in forming new and important relationships. I learned how to be in nature and have it feed my spirit and also how to enjoy being a creative girl in all ways and have it be appreciated. I learned about love and heartbreak and how to keep going in preparation for the year to come. These things still all are real and true, and I am looking forward to the ways I am going to help you all in the coming months.

I am here to remind you that even though it still is summer, stay connected to the ways in which you deeply desire to transform your painful or somehow "damaging" life experiences. Can you see how an injury, a heartbreak, or a health crisis is not only an opportunity for learning, but also something that somehow serves your existence on this planet? Transform it!

Ask yourself everyday: How badly do I want to feel better in my body? What is it worth, and what is it COSTING me? For example, when I was very sick and in extreme pain about 5 years ago, some days I actually understood why people with chronic pain would want to die (and I am not a suicidal person). But living with that pain is like a constant noise in your ear that no once else can hear. And I still was like, "NO WAY! I am NOT giving up-- I will find a way! I don't know what that means or totally looks like, but I will find it and heal this." I would lay in bed thinking things like, "If someone told me that I had to move to Mongolia and live in a cave alone for 3 years and THAT would make this pain go away, I would do it." I would make things like that up in my head all the time, thinking that some extreme measure was what it would take. Sometimes it is extreme measures, and sometimes it's about LESS extremes and a hell of a lot more LOVE to let in. So in time, I did find a way, through many things-- life changing and ultimate investment in my wellness-- AND allowing others in to help even more. 
This summer has been full of a lot of serious growing pains for me and I know it has been for many of you, too. SO THE QUESTION IS: HOW BADLY DO YOU WANT TO IMPROVE YOUR HEALTH— OR ANYTHING FOR THAT MATTER— WHAT DOES IT MEAN TO YOU AND WHAT DOES IT MEAN TO YOU IF YOU DON'T?..... Please reach out and let me know. It's time.

AND soak up these last gems of summer....no matter what!

Summertime Fun

Hey friends!

So yes, it's summer and I'm sure you're all off frolicking through sprinklers and beach hopping. Or if you're sitting at your overly air conditioned office shivering in a sweater staring at the clock-- fret not-- you can still do this little exercise that I've decided to share with you. Most people fall somewhere on the spectrum of body shaming/self blaming/negative self talk. Geez what a waste of our energy right? But somehow it's gotten beaten down into us along the way..."my thighs are too_____" or "my hips are not enough______" or a number of any variation of self punishing messages we fill our heads with. You fill in the blank or write your own line-- or several lines. I'm sure you're sick of that voice saying those things right? Yep, you are. What would happen if instead-- every time you heard that voice pop up you said back: "Oh hey! I know you! Thanks for sharing but I'm not interested in what you have to say anymore. This is MY life and I'd like to enjoy this body I'm living in now. OR "Hey body-- I am so sorry I've been beating you up all these years, I actually love you and thank you for taking care of me all of my life-- even when things have felt broken or gone wrong you still were there for me doing your best and trying hard to care for me". OR maybe you can write your own letter. Try it. Send it to me, I'm happy to listen. I get it. What about just simply, "Dear body, I love you, thank you for being uniquely YOU and I'm going to enjoy this day no matter what". There are a thousand ways to write your body a love letter. Try it out and see what happens. Really, try it. And try it again. You might be surprised with what you discover. And guess what, life is meant to be discovered and so is your body-- discover it in whole new ways, we get to keep doing that!! Give it a try. I didn't say "easy" but maybe it's easier than you think....

Words From The Heart

Behind the scenes, creating anything out of my own comfort zone brings a lot up for me. What I mean by “comfort zone” is the part of me that wants to hide out (in a sense) and not be seen—I just want to help support people to become their best selves in whatever way that means for them. But part of that for me means stepping it up also and seeing where I need to improve, as well. I’ve been wanting to bring more groups together again. I love and appreciate the work I am doing and have been able to do one-on-one with people, and yet I also know the magic that happens within a group and the ways that we all are better having come together to uplift, support, and learn from the collective. A group is its own entity— its own living, breathing organism all to itself, and that is a unique thing! I love that.

I have to be honest with you: the creation process for me can be really challenging sometimes— so much that it often makes me want to quit like 20 times a day. But then I push forward and reach out for help and support from the people who “get me” (that is a HUGE GIFT). Because guess what people: we are all just creating our lives as we go along, and that can be a strange, confusing, and FANTASTIC thing, and we ALL need help along the way. 

I’m sure you’ve gone through this in some way or another- trying to take on things that scare you, maybe even consume you! I know what it's like. You will never feel like doing the stuff that scares you. You can't listen to those feelings. It’s more about what you want and desire badly enough. Our brains seek comfort, so they want to quit. Taking risks is not “comfortable”. So you have to go back and override those feelings. You have to do it. You have to do it for yourself. The temporary discomfort of this is what leads you to what you actually want.

And it's worth it. Today, another client of mine emailed me in response to my workshop and told me that it came at the perfect time for her. I was shocked to hear from her!! Gosh I’m glad I didn’t quit. See we just never know until we try what surprises may come from taking those steps; one step at a time DOES lead to great leaps. I know this is true for all of you, and that can show up in all sorts of ways in our lives, having nothing to do with what my version is. It’s what YOUR STORY is. 

Just remember: when things get hard, when you’re trying to face the things you’re scared of or that you want to avoid, return to the basics. Breathe, rest, listen to your body's messages, take things one bit at a time, and turn to the people you know who love and care about you. You’re never as alone as your mind may tell you….

A Little Experiment, Because You're Selfish!

Stress is an ongoing thing for people no matter what month it is, but sometimes it feels more pressing than others. Apparently, April was just “stress awareness month”. Why April? Good question. I don’t know the answer, and I actually don’t care. But what I DO care about is the impact it can have on your health and your awareness is the first step. And yes, stress is a natural part of life.

As a way to create some outreach and support, last month I led a free call on stress relief/management and its impact on our daily health in ways that relate to everything from the stress on your cells from a toxic environment or too much junk food or the stress of an overly demanding boss. This is the perfect time to revisit this topic as it relates to that term you hear, “self care”. 

What do you think of when you hear the word “selfish”? What about selfish versus self-centered or self-involved? Different things, wouldn’t you say? Here’s what I invite you to try, and it may seem silly, but try this. Read this (below) OUT LOUD (ok, I know some of you can’t do this, but at least pretend like you are saying it out loud— maybe even picture an audience if you want or wait and see if someone’s face pops up in your mind as you read it slowly). See what you feel like; see how it sits with you. It’s just an experiment. Give it a try: 

“I am the selfish one. I don’t drop everything to take care of your immediate needs which derail me and keeps me from myself. I don’t feel badly for saying NO and claiming it, because holding true to healthy boundaries means I can say YES to other vital parts of myself and what I am meant to be doing. I listen to the messages of my intuition and let those messages guide me, because approval and outside influence aren’t always the key to truth. I realize the real need and impact for radical self care for the sake of bettering myself so that I CAN be of service to others. I see how “self care” can show up in many forms, both internally and externally, for myself. As “the selfish one”, I also allow and graciously receive the help and care of others. I place high value in my evolution, which means on all levels (mentally, spiritually, emotionally, and physically), and support others to do the same. I see how my “selfishness” only helps make things better all around because I am also giving you space and room to grow and breathe without me imposing or overstepping. I don’t need to “fix” you or everything; it’s not my job. I also don’t need to explain myself for everything; I can just be. When I don’t “take care” (however that means to me, even in the nature of my thoughts!), I get irritated, angry, tense, worn out, and STRESSED.”

Now. Did you try it? How did it make you feel to say all of that? Was it uncomfortable or make you think of ways you neglect or avoid yourself? Maybe you need to change a few words here or there to make it more personal. Does being “selfish” evoke a negative connotation for you, or can you see how it can actually be a really caring thing especially if you spend a lot of time caring for others? I have noticed lately the ways that some of my clients refer to self care as not deserving or not wanting to be judged for being selfish. I am trying to show you how “selfish” isn’t a bad thing! Self care and being selfish happens from moment to moment. We have more opportunities than we realize to be selfish in a great way. To “take care of ourselves” even in seemingly small ways— whether it’s grabbing an apple and some nuts at the last minute and having it with us for when we know later we are going to need it OR something like saying NO to an invitation that you usually say yes to because you think you “should". These things DO connect with how we manage stress. Listen to your gut— it will guide you, too. And as they say— progress not perfection.

Sharing some Mexico with You

This past Monday was the new moon in Aries, a sign of creative new beginnings and yes SPRING. On the eve of my birthday I sit here thinking about a promise I made to myself a long time ago that I will never forget (although I admit there are fleeting moments when it’s a tough one for me to implement). I remember being a kid and watching adults avoid talking about their age, making stupid jokes about turning a certain age or people saying I shouldn’t ask someone how old they are. At the time this made no sense to me. I vowed to myself I would not only always celebrate my birthday in some way or another no matter what, but that I would never be “ashamed” or hide my age but find ways to embrace the different aspects of what it means to change as life goes on and also the ways that certain parts actually get better. 

Age is a funny thing right? I’m sure any of you reading this right away have automatically programed ideas/images/preconceived notions about what age means to you. Even though the days (or weeks…) leading up to my birthday often stir up some anxiety, fears and confusion, once the actual day arrives I am ready and happy to embrace it.

I see this a lot with anticipating the inevitable changes in life - the build up is often harder to manage than the actual event itself (at least for me it is, can anyone relate to that?). I can’t help but find myself in the time leading up thinking about what “another year passing” means to me —What I have accomplished…what have I not accomplished that I thought I would have by now (and what does accomplishment even mean to me now?) what do I desire…where I am willing to compromise…what mistakes I have made…lessons learned…who are true friends that I’ve known through so many years…who are the friends I’ve lost…what does my future hold…how do I want to feel in the next many chapters…and so on.

This past month has been huge and full of all those questions. I was fortunate having the opportunity of making two important trips happen— both to Mexico (where I was born) but vastly different places and experiences. Worlds apart really. The first being educational and something to build on with a retreat I’m planning to bring back there. I am in the process of picking dates.
It was an extra special trip because my parents were able to come with me!

The space in-between the two trips was actually a very difficult time for me. Horribly so, actually. And sometimes that’s just the way it goes. I have learned to accept and look at it through a different lens. I think all these years of meditation is finally showing me how to do that better. (I’ll share more about that another time).

After the time away with people I love and care about, (NOT working on the second trip!!), resting, time playing in the water and sunshine, eating some of my all time favorite foods and just having time to be. What treasured time it was!  I came back feeling so much better and ready for the new season coming in. To me, as I have written about before— this feels more like the “new year” to me—(not because it’s my birthday) but because of what spring represents in all of us. The newness, the ground is thawing, the possibilities and energy after a long, dark winter. 

The Many Wonders of Vitamin D

Several months ago I went to see my lady-parts doctor for an annual checkup. It’s something I actually enjoy (yes it’s true) because it gives me an opportunity to be grateful that I am able to go and have the resources to do so. And also because it reminds me to pay attention to my body in a different way and ask questions. I usually get blood work done to check my levels. This time my doctor said to me, "I'm not letting you get your cholesterol or Vitamin D checked this year. Last year you had the best numbers I have ever seen. You should frame the results, hang them on the wall and keep helping people get healthier because whatever it is you are doing KEEP DOING IT. Don't waste anyone's time or money getting that checked." This of course made me laugh, AND notice how far I have come! I have had all sorts of health ups and DOWNS and yet my doctor told me this.  I also was celebrating the clients I have been fortunate enough to work with, helping them get these results. I LOVE my clients. They inspire me every day.
 

Why is Vitamin D so important? 

• Low Vitamin D can contribute to a long list of health issues from depression and low energy to trouble sleeping and Alzheimer's. Vitamin D is essential!
• Vitamin D is fat-soluble, so to absorb it you need to have it with a healthy fat. 
• The most Vitamin D-rich foods are actually fatty fish that live in cold waters, like salmon and sardines.
• So many people have Vitamin D deficiencies without even knowing it, and even people with access to sun exposure. 
• Studies have shown that a healthy adult can get most of her Vitamin D from 5-30 minutes of direct sunlight without sunscreen while the sun is high in the sky, which means from 12pm-2pm depending on where you live. It doesn’t take a huge amount but one can only reap the benefits if exposed at the right time and place, which often means that careful supplementation is necessary!
• A Vitamin D supplement can be the perfect complement to your daily intake during the winter months. It’s reasonable to believe that even a person eating a balanced diet might need one. It has helped me a lot!

Would my doc' give your Vitamin D intake a rave review?
Let me know if you need help bumping up your Vitamin D levels.
I am happy to help you experience the huge difference it can make.

It's the Baby Steps that Lead to the Big Leaps!

It's the end of January and still-- New Year's resolutions are a thing people do every year... or not. (Yes, even at the end of January!) Some people make resolutions and fully commit to them from day one to day 365. Others somewhat flippantly say they'll make an effort to fix or improve an area of their life, keeping the details quite vague. If that's you -- get specific with your details. Name it. See it happening as though it already is real. 

People who are goal-setting types plan their resolutions and map how they're going to stick to them throughout the year. Others, not so much. They count down to midnight, toast their friends, and just hope for a better year than the last. Or perhaps just go to sleep at 10pm and wake up to a new year, no biggie. I like to go into the new year in a different way, as I set goals and desires at different times all year long. (*By the way, I am purposely not going to address a massive national transition going on right now because I am focused here on the message being about YOU and the best ways you can still care for yourself despite these changes going on around us...)

Whatever type of personality you have, and whether you make resolutions or not, one good way to start a new year is by having a theme, an idea, or a word that will help shape your intentions for what you want to achieve and receive in the next year. This is something you can check in with all year long, and on every decision or moment of question, refer back to see if you're being true to your intention/theme.

As an example, let's say your theme is the intention to say "no" more often to taking on too much. You can keep this in mind during each new experience or whenever a question comes up. Refer back to it and ask yourself: "Will this help me with my desired theme for the year and how I want to feel? How will this help me feel better?" Try it!

This is a great way to feel aligned and to support your own development, physically and emotionally. A theme can help anyone! The new year comes during a time when it is dark and cold, during a time of hibernation. The real "New Year" in terms of feeling more awake and alive and ready to burst forth, is spring and then into summer. That's when we give birth to bounty. Right now in nature this is the period of rest, under damp soil. Things are messy and change is underground. Our bodies are cyclical, as is the earth. So a new year is great, but it's also okay if you're not feeling the new year enthusiasm. It's okay! I'm here to tell you it is. 

What's your theme or intention for the year ahead? Or even just the next month or six months? Sometimes it's better to break it into smaller chunks of time. I always say: "It's the baby steps that lead to the big leaps!"

Sending Peace Your Way

I am sending a seasonal shout out to make sure that you are taking good care of yourselves during this time. For a lot of us, this is a time of long "to-do" lists and rushing around, not to mention any family stressors and national "unrest," shall we say. So, what are you able to take OFF of your list?
One thing that I'm trying to take off of my list is the pressure I put on myself to be overly responsible for too many things, and allow others to help. This is often a challenge for me and yet it's actually liberating to take things off the list! I need my own elves all year long.
I had a small gathering with some ladies by the fire this past week in honor of the Winter Solstice, literally the darkest time of the year and also the beginning of winter. It really is a time nature asks us to go inward, slow down, and rest--though that doesn't happen much for many people it seems. And instead of feeling like I had to "do it all" (hint-- taking things OFF of my list), I asked others to bring things and take the lead as well. It felt relaxing and expansive instead of me thinking of all the things I should have done or cook the perfect whatever, because that's not what it's about.
I think many of you can also relate to this--I would like to leave behind my "lack mentality" (which isn't really true of course). I have put on weight because the stress of "lack" does NOT do a body good and I am helping others work on this as well. Let's knock that one off the list too shall we? 

I appreciate my clients tremendously, it's an honor to work with people who are bettering themselves in so many ways. I feel a lot of real joy witnessing incredible feats you thought were "impossible" for yourselves!
As 2016 comes to an end, slow down just enough to focus on a few of your accomplishments for this year and appreciate something fascinating about the body you live in, no matter what.

Here are some ideas that might help you de-stress.

Dancing in Christmas lights

On a night out with a dear friend, this was our PG-13 way of still trespassing (hard-core) and not getting arrested. YES! A fun and therapeutic way to let loose and laugh a lot. Try it yourself. Have a little fun!

Not a dancer?

The artistic process always helps me. Try these 22 Calming Videos For When It's All Too Much. It's all mesmerizing.  Click HERE to watch.

And if that doesn't work, you can always return to breathing. Our natural relaxant that we all-so-often forget. Check out THIS great little tool and try it out.