Knowing your self from the inside is self-care.  Can you think of three self-care practices that you do regularly? Looking at your list are they extrinsic, meaning does it require someone or something else (ie massage, pedicure, glass of wine)? What would it be like to take your self-care practices to the next level by learning intrinsic self-care?  Personally, before I can integrate a new practice I need to know where I am starting from, what my current behaviors and triggers are and why do I want to evolve them. For the holidays, acknowledging my comfort eating style was a good start.

I tend to be introverted and shy away from holiday gatherings.  When party tasks are delegated I am the one that signs up for cutlery.  This is my way of staying accountable and actually attending, as I know that the hostess and persons who brings a big bowl soup would be terribly annoyed with me if I did not show up with spoons.

Getting ready for a holiday affair, my old self would drink a few glasses of wine (liquid courage), then grab the Cutlery and head for the car.  I would take a deep breath and tell myself, everything will be okay. You only have to stay an hour. My senses would be overstimulated with holiday lights, sounds and smells.  My digestive system greeted by soda pop, Chex mix, and holiday themes of cheese, gluten and white sugar.

In large groups, I tend to accommodate.  Why? I want to socially fit in with the tribe.  To be accepted and liked. I would eat food I didn’t want to eat because I wanted to fit in, knowing that I would be rewarded with a distended belly in the morning.  I would smile and listen to conversations that really weren’t that interesting. I would experience a sleepless night due to the digestive mix and worry that I said the wrong thing. Late at night my inner voice spoke to me in a loud critical voice, rewinding the night’s events.

Know Your Comfort Eating Style

Ali Shapiro, MSOD, CHHS, holistic nutritionist and health coach and founder of True with Food explains binge eating through the lens of three comfort eating styles: the Accommodator, the Competitor and the Avoider.  I like the way she breaks the styles down because I easily identify with all three of them.

Everyone has experienced all three eating styles at one time or another.  Like the three doshas, we identify with the one style or dosha that is the most dominant.  For the Ayurveda perspective, I turn to Brodie Welch, health coach and self-care strategist. She describes the Accommodator as Kapha, the Competitor as Pitta and the Avoider as Vatta.

Kapha:  The Accommodator:  Do you eat to please others and/or keep the peace?  If yes, you are an Accommoder. Scenario:  You are at a family gathering.  Aunt Clara proudly displays the holiday table and feast she has been preparing for days for you and others.  When you take a small portion of each dish you are greeted with: “You eat like a bird. What is the matter with you?  Eat more I prepared this for you!”  What do you say to yourself and then Aunt Clara?

Pitta: The Competitor:  Are you a competitive eater?  Do your eating patterns fluctuate between strict and binging? If yes, you are a Competitor.  Scenario: At the work party you are feeling super fit and toned in your new slinky little black dress.  The strict diet and workouts have paid off! You are enjoying holiday toasts when suddenly, the topics turn political.  You feel yourself becoming angry as you do not agree on the political nature or tone. Listening to the supportive cheers you feel more and more disenchanted with the evening.  You walk to the wine table to refill your wine glass and are greeted by mouth-watering cheeses, salty crackers and delectable chocolates. Does the voice it your head say, awe screw it and you start binge eating?

Vatta:  The Avoider:  Do you eat absentmindedly on the run?  Are you hungry after you eat because you did not chew, smell or taste the textures of your food? If yes, you are an avoider.  Scenario: You made it to the party and you suddenly realize how tired you are.  You find yourself in the kitchen next to the holiday Chex mix. As you unconsciously put you hand in the bowl and begin eating, you review your day and check off the boxes, suddenly realizing that you have not eaten all day.  You look down at the bowl and the Chex mix is all gone. What is the voice in your head saying after you ate all the Chex mix?

Developing a Relationship with the Voice in Your Head

Working with the voice in my head, my inner critic, is a daily practice.  I have learned strategies and some of the best are from Acharya Shunya. She is a master and spiritual teacher of Vedic Yoga and Ayurveda.  From Vedic Philosophy there are 4 guidelines when speaking to yourself or others.

1. Do no harm (nonviolent communication)
2. Speak your truth
3. Speak in a pleasant tone
4. Rein in your ego.  Is what you are about to say contributing to the conversation?

Using the 4 guidelines of Vedic communication as a base, you can decrease the anxiety and tension which can arise during conversation while speaking your truth in a kind and caring way. We can all begin with acknowledgment.  Hosting a party and food preparation takes time. Many men and women work full time, juggle household duties and have responsibilities caring for children or aging parents. They may also have financial or medical struggles we don’t know about.

Kapha:  What do you say to yourself and then Aunt Clara?  Take a breath and get centered. Begin with acknowledging her for her efforts and complimenting her on the savory food.  You can tell her that you are taking smaller portions because you know that each dish was prepared with love. You want to take the time to enjoy the smell, texture, and taste which will fill you up faster.

Pitta: Does the voice in your head say, “Awe screw it” and you start binge eating? When alcohol is flowing people tend to become ungrounded.  Everyone has their own opinion which is based on their perspective to life.  What would it be like to be curious and ask questions with no judgement?

Vata:  What is the voice in your head saying after you ate all the Chex mix?  What would it be like to say in a  gentle, kind voice, “Opps! Hummm, I can’t undo that and I am still hungry.  I think I will sit down, slow down, and breathe. I will nourish my body with some warm vegetable soup.”

Holiday Action Plan: I want you to have a healthy and nourishing holiday season.  Now that your clear on the three styles of eating, grab a piece of paper and brainstorm on how you will change your patterns. Tell me below in the comments.   

References:
http://brodiewelch.com/how-we-eat-is-how-we-live-unapologetic-feminist-self-care/
https://alishapiro.com/about-ali-shapiro/
https://yogahealer.com/?s=acharya+shunya
https://www.acharyashunya.com/

*Special thank you to Elise, Kari and Alec for your encouragement on writing this blog.

Vata season greets us with crisp mornings, temperature changes, and the harvest of root plants. Detoxing at this time of year reboots your digestive system in preparation for the winter months. Why not reboot for your environment too?

Start with your home

You spend a lot of time in your home. Home is a reflection of who you are, from the furniture you chose, to art on the walls, and to the items in your pantry.  Home is a container for your identity in regards to beliefs, energy and emotions.  As you cleanse and rejuvenate your physical body why not update the energy of your home?  An easy way to shift energy is by smudging. The Deepak Chopra Institute recommends smudging with an Ayurveda Inspiration.

How do I incorporate an Ayurveda inspiration into the smudging ceremony?

1. Create a vision. What is your endgame?  What actions do you need to take to get there?
2. How do you want to feel in your body in your bedroom or office (ie content, peaceful, productive, less stress, anxiety)?
3. What do you need to let go of to accomplish this?
4. What do you need more of?
5. Do you need to communicate with others for support to achieve this?

What is smudging?  Smudging is a ceremony used by Native Americans to clear away negative, stagnant energy from the body, as well as, their personal living space. Smudging involves the burning of sage, cedar, sweetgrass, etc… Sage can be placed in a bowl or you can purchase or make your own smudge stick.  

Let’s smudge

1. Open the windows to the room that you are smudging (bedroom/office) to ensure proper ventilation so that the energy in the room is free to leave.
2. This ceremony begins with smudging yourself. Light the smudge stick until the bundle produces a fragrant smoke that you can pass around yourself from head to toe.  Beginning at your feet carefully lift one foot then the other, allowing the smoke to circle your feet. Proceed up your legs, torso, around your arms and head. Breathe in and visualize the smoke lifting away all negative emotions, thoughts and energies. See and feel your inspiration and the visualization you created.
3. After you have smudged yourself, the Native American ceremony continues by directing the smoke in the 4 directions.  Starting from the east, move the bundle from the floor upwards toward the ceiling, allowing the smoke to permeate the corners. As you move towards the south, west and north maintain your visualization of creation as the smoke clears away all negativity from your space.
4. When you are finished stub out the embers of your sage stick. Please in a ceramic bowl or conch shell.

Change Your Clothes with the Seasons

As you store your summer wardrobe and weed through last fall’s clothes you’ll probably be making a decision as to what to keep and what goes. Instead of relying only on a visual inspection, take a page out of Kon Mari’s book, The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing, and incorporate Ayurveda’s uses of the senses.

Try It On, Does it Still Fit?

1. Use the words of inspiration from your vision statement and put on each garment.
2. Stop, take a breath and ask yourself how does this feel and fit; will I wear this all day?
3. Do these colors and textures give me joy and spark or are they old, tired and tattered?

As your identity shifts, your clothing will too.  Listen to your intuition and don’t second guess. Into the donation bag old clothes will go.

Switch up Your Smoothies For Tea.  

In Autumn, we need warmth and nourishment from root vegetables and teas to balance the dry, cold and windy characteristic of Vata. If making daily smoothies is already in your habit repertoire, preparing CCF tea will be an easy transition.

What is CCF Tea?  

Cumin, coriander and fennel- these powerful spices contribute to the absorption of nutrients which stimulate digestion and the lymphatic system. It doesn’t matter which dosha you are, CCF Tea pacifies all three. Laren Gernady, an Ayurveda Health Counselor from the Kripalu Center calls CCF Tea the “Ayurveda Miracle Tea”.

The Benefits of the Seeds of Good Digestion:

Cumin – Stimulates agni (digestive fire)

-Contains antioxidants and iron

-Soothes inflamed mucous membranes in the digestive tract

-Improves bowel elimination

*Lauren Gernady explains that cumin pacifies both vata and kapha doshas.  She notes that pittas may notice an increase in fire due to this spice’s heating nature.  The coriander and fennel work to balance the heat.

Coriander – Relieves gas and indigestion

-Decreases skin ailments like eczema, rashes and inflammation

-Calms muscles spasms

-Reduces inflammation and joint swelling associated with rheumatoid arthritis

Coriander:

Fennel – Strengthens agni without aggravating pitta

-Stops cramping

-Increases mental alertness

-Helps with IBS

-Contains phytoestrogens to assist with hormonal imbalance

-Helps flush your lymphatic system

Tea Time CCF Recipe

½ teaspoon cumin seeds

½ teaspoon coriander seeds

½ teaspoon fennel seeds

4 cups of filtered water

Directions: Bring water to a boil and add seeds.  Reduce to simmer for 5-8 minutes. Strain and pour into a thermos and sip throughout your day.  Drink CCF Tea hot. CCF tea is a diuretic so do not drink after 6pm.

Save time by blending in bulk:  Add ½ cup of cumin, coriander and fennel seeds to a glass jar.  Shake well to mix. Each morning add 1 ½ teaspoons of this blend to the boiling water.

Bask in Your Fall Reboot

Put on your favorite autumn clothing, a soft sweater and yoga pants, or a long sweater and leggings. Get cozy in your favorite chair or spot in your room.  While drinking your warm tea breathe in the aromas of the sage as it burns out the past. Envision your new self. Notice the colors, textures, aromas and sounds that accompany your inspiration. You got this! Now enjoy the best fall ever.

Buddha bowls are rich in macronutrients. Macronutrients are a variety of carbohydrates, proteins and fats that your body can use and digest to produce energy. These carbs, proteins and fats are found in vegetables, grains, legumes, and seeds/nuts. In bowl preparation, there is no ratio as to veggies, grains, and greens. Some chefs recommend ½ veggies to ¼ gains and greens. Top with seeds/nuts and/or condiment of your choice (lemon juice/pesto/sprinkle of cheese) and bon appetit!

My favorite Buddha Bowl is Quinoa, Beet and Arugula from allrecipes.com

Ingredients:
½ pound beets, peeled and sliced                    1 clove garlic crushed
1 cup quinoa                                                     ¼ teaspoon black pepper
2 cups water                                                      2 green onions sliced
½ cup olive oil                                                    3 ounces arugula chopped
½ cup red wine vinegar                                      Crumbled goat cheese on top

Directions:

1. Steam beets for 7-10 minutes or until tender.
2. Bring quinoa and 2 cups water to a boil, reduce heat and simmer until the quinoa is tender and the liquid has been absorbed, about 15 minutes.
3. Wisk olive oil, red wine vinegar, garlic and black pepper together.
4. Remove quinoa from heat and add ½ the vinegar dressing while fluffing the quinoa with a fork; reserve remaining dressing. Cover and refrigerate quinoa until cool.
5. Stir green onions, arugula, goat cheese, beets, and remaining dressing into cooled quinoa mixture. Toss lightly before serving.

You can also choose to build your own for your dosha :

Pitta’s Favorite:
Grain: Barley, White basmati rice, barley, and quinoa
Vegetables: Alfa Sprouts, artichoke, asparagus, broccoli, cabbage, cauliflower, kale and leafy greens
Beans: Black lentils, chickpeas, and mung beans
Nuts and Seeds: Sunflower and pumpkin

Vata’s Favorite:
Grain: Cooked oats, quinoa, and bulgar wheat
Vegetables: Avocado, beets, carrots, yellow squash, green peas and spinach
Beans: Mung beans
Nuts and Seeds: Almonds

Kapha’s Favorite:
Grain: Basmati rice, buckwheat, barley and quinoa
Vegetables: Alfalfa sprouts, artichoke, green beans, broccoli, brussel sprouts, cauliflower, carrots, kale, lettuce and other leafy greens
Beans: Mung beans, red lentils
Nuts and Seeds: Pumpkin and sunflower seeds

*Quinoa and Basmati Rice can be used for all doshas

Buddha bowls are delicious. Have fun building!

References:

• https://www.allrecipes.com/recipe/256834/buddha-bowl/
  (also check out grain salads, then add your own veggies)
• https://minimalistbaker.com/sweet-potato-chickpea-buddha-bowl/
• https://fitfoodiefinds.com/healthy-buddha-bowl-recipes/

In these digital times we watch others share their identity-shifting stories. We see the before- and-after pictures of people losing weight or mastering yoga asanas. We engage in facebook challenges to learn habits such as chewing your food for 20 bites before you swallow to improve digestion, taking a breath when you feel anxious to slow down the self talk, or piggyback a new habit around an old habit to integrate it into your routine. These strategies are offered to assist you in moving towards your goals.  It is not always an easy process. Sometimes we are meet with emotional/behavior resistance to change.

Course Correction

Course correction is something sailors do.  It happens when we are on a course, meet an obstacle (limiting behavioral patterns) and self-correct.  Course correction can initially present as the resistance we experience as we attempt to establish new behavior patterns.  New behaviors and Identity shifts are choices and not overnight events.  The road can be long or short with twists and turns. Change can be painful but necessary part of our evolution.  It is the feeling that comes with the choice of stepping into the headwind with your comfort zone at your back and trying something new.   

Course correction can show up in many forms of internal resistance: frustration, anger, self-doubt, depression or anxiety. It is the number of times you walk back and forth in front of the fridge and open and close the door during the mental debate around food consumption. It is when you don’t want to exercise but you show up anyway, one foot in front of the other.  It is when you are sad or frustrated and make a choice to not put on a social mask or self-medicate and instead journal what you are feeling and present yourself to the world as you truly are. We are given many tools to assist in shifting our behavior and identity. We just have to pick them up.

My most challenging course corrections happen when I challenge old memories and beliefs that are firmly embedded in my emotional and physical bodies.   I needed professional support and guidance to help me identify, re-organize and reroot patterns around abuse. Author Ruby Gibson, author of My Body My Earth taught me how to use techniques of somatic archaeology and brainspotting to locate emotions (self worth, shame, guilt) that were holding me back. One strategy was using my breath to explore old emotions themselves rather than getting lost in the story. I was resistant, it was painful and it was a course correction. The outcome was acknowledgement of generational beliefs and autopilot behavioral response patterns I had fallen prey to.  Ruby provided a safe space to explore, expand and shift my perspective.

You can’t change the past but you can renegotiate the power it once held over you.  I learned that people are really doing the best that they can at the time with the tools that they have.  Forgiveness is the key to emotional health. The Law of Forgiveness Prayer was written by Rev. Dr. Roberta Herzog. Reciting this prayer helped me to forgive myself and others.  Thus, providing me with the opportunity to resculpt neuro pathways and stimulate different parts of my brain, crucial to my mental and emotional well being.

Law of Forgiveness Prayer

“_______, I forgive you for Everything you’ve ever said or done to me in thought, word or deed that has caused me pain in this or any other lifetime.  You are free and I am free! And _____

I ask that you forgive Me for Anything that I have ever said or done to you in thought, word or deed in this or any other lifetime that has caused you pain.  You are free and I am free! Thank you God, for this opportunity to forgive _______ and to forgive myself”.

Forgiveness is a gift. It gives you freedom.

Course Correction for the Emotional/Mental Body: An analogy

Think of your mental/emotional self like a baseball team.  Visiting team has self-esteem, confidence, communication and self-care on the infield.  Bases loaded by the home team with guilt, self-judgement and anxiety on base. Depression is up to bat.  Spanda (the Ayurveda principle of pulsation between expansion and contraction) is pitching. Will the home team get a hit or will the visiting team end the inning?  It fluctuates, like Spanda, pulsing back and forth as we shift and grow, shift and grow. This is a process. There is no magic wand.

What is important to remember that the visiting team hasn’t played together as long as the home team.  The visiting team is getting to know each other. Their positions may change and they may add to the roster as they get stronger with players like empathy, forgiveness and self-love.  Sometimes the home teams wins. What is crucial is to get back in the game. I  can assure you, the more your team practices, the easier it gets.  How will you know this? The triggers that have held you back will have lost their power.  It is a soft subtle shift and it feels amazing.

If you have made it through a course correction please feel free to unpack and comment below.  I also encourage you to read or re-read past YHC blogs as they hold inspirational gems which may comfort and inspire you.

How to Make Friends with Your Shadow: Kristen Polzien
Marcia Wilson Who Struggle with Change: Marcia Wilson
Clear Ancestral Karma with Ritual: Jackie Prete
From Breakdown to Breakthrough to Easeful Living: Khim Lim
Treating Trauma in the Moment with Ayurveda: Gin Burchfield

*Special thank you to my editor Kari Zabel for her wordsmithing genesis

What is a Scoby?

The official name is Symbiotic Culture of Bacteria and Yeast.  When I watch my scoby in her jar she appears to me as the Mother Kapha of the fermentation process. She is pancake in shape and slow moving. Her job is to ingest sugar and expel organic acids, vitamins B & C and amino acids.  She takes her time. The fermentation process cannot be rushed.

What supplies will I need?

-One gallon glass jar with lid (not ceramic, plastic or metal as they can leak chemicals)

-Scoby (should come with one cup of starter tea)

-Muslin, a coffee filter, or a clean kitchen towel and a rubber band (no cheesecloth as fruit flies can get through this material).

-15 cups filtered water (do not use tap)

-7 to 10 black tea bags (use organic black tea, not herbal or flavored tea as they contain oils that may harm your scoby)

-One cup of granulated sugar (white, not brown)

-Flip top bottles for a second fermentation (16 ounce – like Grolsch Beer)

-Various fruits, juices and/or herbs for flavoring

Step 1:  Where do I get a scoby?

Kombuchkamp.com , Culturesforhealth.com , Amazon.com

Or from my scoby master:  Sarah Hofeldt, hofesara@gamil.com or contact on facebook

Step 2:  Tea Time (Sarah’s Recipe)  

Bring 7 cups of filtered water to a boil.  Add 7-10 black tea bags. Let steep 10-15 minutes then remove.  Add one cup of granulated sugar and stir to dissolve. Let cool.  Add 8 cups of filtered water to a one gallon glass jar. Add your sweet tea to the jar.  Add scoby and one cup of starter tea. Cover the jar with a coffee filter and secure it with a rubber band (to keep bugs out).  Please the jar in a warm spot (72-82 degrees, with lots of air flow), not in direct sunlight.

Step 3: Wait for It!

Your scoby will now go to work turning all that lovely sweet tea into kombucha. The process can take 5-30 days depending on the temperature of your storage area.  I used a brown glass jar and kept my brew on the kitchen table, room temperature, out of direct sunlight. After a few days to a week you should notice a new “baby” scoby forming.  It may grown on the underside of the mother or be detached. In a few more days/weeks you may be able to smell a faint sour odor, signaling that your brew is fermenting and is ready to sample. If the tea is still sweet allow more fermentation time.  This step may not occur for a few weeks so be patient. My first batch took about 25 days. Good things are happening!

Step 4: The Bottling:

When your “booch” has reached the right proportion of sweet and sour, it is time to transfer your brew to bottles.  You will have a new baby scoby too which you can either keep or give away to a gut-health-lovin’ friend by placing it in one cup of the starter tea you just made.  You can use any clean glass bottle for this step. The best bottles have a flip-top closure (like Grolsch Beer). They work best at forming a tight seal, resulting in more fizz in your booch.

This is where you have the option of flavoring your kombucha with a ratio of 20% juice to 80% kombucha or other add-ins.  Set your sealed, filled bottles out at room temperature for 2-4 days to promote carbonation and more complex flavors.

Favorite Flavor Combinations

Lemon & Ginger:  ½ inch piece of diced ginger, juice of ½ a lemon, ring of half lemon ( if you are brave and love spice add a pinch of cayenne pepper)

Beet and strawberry: ⅛ cup of beet juice and 1-2 diced strawberries

Raspberry and Mint: ¼ cup raspberry and one mint leaf

Orange & Clove: Dice rind from ½ orange, one clove, juice from ½ an orange

*Stand-alone fresh fruit works too!  Add ¼ cup to a 16 ounce bottle. Play, there is no right or wrong.

Step 5:  Wait For It!

Store your bottles at room temperature for 2-4 days to improve the complexity of the brew, followed by a day or two in the fridge.  To slow down the fermentation, store finished kombucha in the fridge.

Do’s:

-Wash your hands with filtered water or white vinegar, avoid using soap, as you prepare your kombucha

– Do throw away any batch that looks moldy, especially black.

Gut Health or Gut Bomb?

I find that drinking kombucha improves my digestion and decreases bloating. It is a wonderful transition beverage from fall/winter soups and broths to spring/summer water and teas.  Kombucha is also a wonderful alternative to buying soda for children as it does not contain any artificial chemicals or dyes. I have been told by a few local brewers that their interest in brewing kombucha began with looking for alternative beverages for their children who have diabetes, autism and learning disabilities.

If you have not yet played with preparing fermented foods, for you first attempt I highly recommend taking a class and being mentored by your teacher.  Your teacher will help you through the fermentation process and develop the “taste” (vinegar v sweet). This is an important step to know when your booch is ready for the second fermentation.  From that point on it should be smooth sailing.

Is Kombucha right for everyone? Some critics warn against drinking Kombucha Tea while you are pregnant or breastfeeding, as possible side effects include upset stomachs and allergic reactions.  When breastfeeding some note that their baby was “cranking” during feeding.  Additionally, making sure you are brewing your kombucha under sterile conditions is especially important if you are pregnant. Due to kombuchas claimed detoxifying effects, breastfeeding women should also use caution if they are not properly hydrated as toxins can come out the the skin and possibly breast milk.  The overall advice from this camp was if you have never tried it before, pregnancy is not the best time to begin. Vatas and also Pittas, especially in the hot summer months,  may also want to proceed with caution, as some claim it can cause bloating and stomach upset. With Kaphas, it is smooth sailing.. 🙂 When all is said and done, decide for yourself if you want to experiment or not.  

I make kombucha because I enjoy making it, the taste and rewarding health benefits. I can only write from personal experience, and if you are curious,  make a batch for yourself. Get yourself a teacher and a scoby and start brewing!

How do we know when we have lost our voice?

Finding your voice, your moxie, your sparkle – is it all one?  I think so.  There is an energetic connection to everything that is you.  Finding your voice can be manifested in many ways. It may be through verbal communication,  dance, music, art, writing, cooking or any other endeavor that is uniquely you. We are all born with a “voice” but dealt different cards in life. Life events can shift how we speak and how we show up in the world.  So, how do we know when we have lost our voice?  Some people shut down when there is controversy or when challenged. Some of us may have been emotionally or physically wounded which made it hard to speak up. Others still may be raised with the belief that we are not to bring attention to ourselves.  For me, it is a combination of the above. I grew up in a house where we didn’t talk about daily events.  My dad died when I was 9. My earliest memories of him are of looking at the stars together and helping him in and out of his wheelchair.  My mom worked as a registered nurse. In the 1960’s nurses worked shifts; 7-3, 3-11, and 11-7. Not very conducive for sleep or overall health.  When my dad died my mother’s migraine headaches got worse and she went into a depression. As kids we did not talk about our day as often she was at work or in her room with the door closed. My sister and I grew up “figuring it out”, whether it be what to eat for dinner or preparing for school in the morning.  There wasn’t much conversation between me and my mom, so my opinions and concerns were not acknowledged. I don’t remember often having conversations with adults, just others kids on the block, or me in my head, attempting to navigate life. Sometimes this was okay. Other times not so good. 

As an adult, I found that I housed some of these old beliefs and residue from my early childhood, which made for poor communication.   I am not naturally good at engaging in and maintaining long conversations, especially when there is an emotional charge. In the past, if there was an emotional charge to a conversation, I gave my opinion and left. A drive by conversationalist.  For me it was the belief that I had to rely on myself.  I had done this for so long, it was my normal. When faced with a problem, I will try to figure it out myself rather that ask for help and support.  Asking for support still feels foreign. I am working on my verbal confidence, which to me means having the ability to articulate and own my thoughts and feelings; to understand that feedback does not mean failure. 

Developing your voice can be a challenging task.  It begins with acknowledging beliefs and behavioral patterns and stepping up to challenge them.  I have found self-reflection and enduring my own limitations to be excruciating but I understand now, you don’t have to live there.  You can’t change the deck but you can reshuffle it.

“Chip away at parts of your self to find the amazing.  The process of learning involves failure. Discomfort is the price of admission for anything worthwhile” 

Zack Woods

Voice your needs

If you listen to a Yogahealer podcasts, you may notice that while the topics dive in multiple directions, the speaker’s tend to provoke thought.  Cate recently chatted with Alexandra Epple. The topic was voicing your needs and how to ask for support. This really hit home for me. Alexandra and Cate discussed what happens when you are not heard or when you do not ask for support.  If we do not ask for support and keep our emotions inside, we are at risk for developing a breeding ground for anger and resentment.  The first step is to get clear on what you are asking for.  What is it that you need?   If there is an emotion attached to the need, explore the emotion and get clear on what the charge is about. Then, with clarity, find a time which works for both parties to discuss the issue.

We all need guidance, space, and time in order to change and become the next level of ourselves. In asking for help, we are humbled. We admit that we are interdependent, not isolated, and that we affect each other. 

Cate Stillman

You may have already noticed that your health habits do not exist in a vacuum. We are both affected by the habits of those around us and the habits of those around us affect us. If we want to maintain both our personal health habits and our relationships, we need to have good communication skills and be able to ask for support when we need it.   One way to do this is setting a time for weekly family meetings and keeping to it. Family meetings can be a platform to discuss the upcoming week, or events/issues members may need others support on. It can also be a great place to check in with your kids on how they are feeling at school, and ways to keep your family or household happy, healthy and safe. The more you develop your voice, the easier it is to act as an advocate for your child or community.  It takes a village.

What is Urinary Incontinence?

Simply put, urinary incontinence is the loss of bladder control.  This can affect many aspects of your life. When it happened to me, at first I didn’t nowhere to turn. Urinary incontinence is not a typical topic of conversation among friends. It was frankly a bit embarrassing. Luckily I am part of the Yoga Healer tribe, where wecan engage in conversations regarding our health with women and men of all ages.

“A quarter to a third of men and women in the U.S. suffer from urinary incontinence.  That means millions of Americans. Studies show that many things increase risk. For example, aging, pregnancy, delivery and menopause increase the risk factors in women. “

-The Urology Care Foundation

How does it happen?

Brain, Bladder and Pelvic Floor Connections

Your brain and the bladder control urinary function.  The bladder stores urine until you are ready to empty. I am going to jump ahead (stay with me) and explain the muscle connection to your pelvic floor.  Believe it or not, you have 3 layers of pelvic floor muscles. The first layer is the most superficial and is home to the sphincter muscles.  Layer two is often referred to as the urogenital diaphragm. Layer one and two work together and intersect at the perineum. The third layer is the most internal and supports your viscera and internal organs (rectum, uterus and bladder).  These organs, rectum, uterus and bladder, are shapeshifters. They fill, empty and move in response to gravity and the position of your pelvis. Layer three is referred to as the pelvic diaphragm. Back to the bladder. When the bladder holds urine the sphincter muscles contract around the urethra.  When the sphincter muscles keep the urethra closed, you don’t leak. When you are ready to pee, the brain gives the bladder the go ahead and the sphincter muscles (layer 1 & 2) open. There are different types of incontinence. We will look at stress and urge.

Stress incontinence is when weak pelvic floor muscles let urine escape.  Leaking can happen with exercise, lifting, sneezing, jumping or coughing.  Any activity that puts pressure on the pelvic floor. Many time you are unaware until it just happens.

Urge incontinence is when your brain tells your bladder “hey buddy, time to go” even if your bladder is not full.  Just walking by a bathroom, your brain may say, “you should try” even if you don’t have the sensation.  The result is more brain-bladder-nuero connections that fire throughout the day with minimal urination.

How do I fix it?  You might be told to being with kegels.  It that doesn’t work your practitioner might recommend surgery — without educating you to fully exploring all options.

What is a Kegel?

I remember the instructions I was given.  “Just tighten it up down there like you are stopping the flow of urine.”  That’s it. No discussion or even practice to determine if I was even doing it right. I am sure the first time I engaged my pelvic floor I also gripped everything around it, held by breath and tightened my jaw.  I am sure that visual would have Dr. Kegel cringing. Yes Virginia, there really is a Dr. Kegel.  Dr. Arnold Kegel was born in 1894. He was the first American gynecologist to research exercise and strengthening of women’s pelvic floor muscles.  Dr. Kegel invented the perineometer to measure contraction strength. Today it is rare that a doctor will take the time with you that Dr. Kegel did. That is why it is important to be educated in order to be an advocate for your mom, sister, daughter or yourself.

Take Note of your Pelvic History:

When I sat down and wrote down my history – 2 pregnancies, episiotomy, 3 miscarriages and 2 D & C’s – it became real.  I was able to see where there could be muscle imbalance in my pelvic floor as after any surgery or event to an area, the muscles and tissue are healing.  Pelvic muscle imbalance can occur after the baby also. Many women carry their baby on one hip, which causes the muscles on that side of the pelvis to shorten to stabilize the baby.  This will affect their standing posture as more weight is on one leg. This, in turn, enables the pelvic organs to shift to one side, putting more pressure on each other, and the pelvic floor. From speaking with other women, it seems my story is fairly common.  I know that many women have a much more extensive histories which includes surgeries (Hysterectomy, C-Section, Leep Procedure, Uterine Fibroid Surgery and Ectopic Pregnancy), infections (UTIs, endometriosis and Pelvic Inflammatory Disease) and pelvic pain (pelvic fractures, IUD, and #Me Too).

What’s the next step?

“Body awareness is key to properly diagnosing ailments.  No doctor in the world will be able to tell you what it’s like for you to feel pain, tension or relief or any other sensation; this is information only you can access.  Yoga combines the external conceptual knowledge with the internal experiential understanding that only you can access”

– Leslie Howard

I have learned from practicing Body Thrive habits that I can be my own healer. This starts with looking at my habits.  Am I drinking something that is also a diuretic? What is my sitting/exercise posture like? What is my mental/emotional state when I am engaged in Breath and Body Practices? Being mindful during exercise to body position and breath is important. If you notice that you hold your breath during exercise, this is what is happening in your body: your respiratory diaphragm pushes down on the organs below it.  During normal exhalation (breathing out) the transverse abdominal muscle contracts and the pelvic floor lifts in response. Neither your respiratory diaphragm or your pelvic floor is moving but rather is held in a static position.  Holding a muscle in a static position can lead to imbalance. When you are exercising with a neutral pelvis, meaning your tailbone is not tucked or you pelvis is not forward with more weight one one leg than the other, your organs are supported by the musculature of the pelvis and hips. When your tailbone is tucked, the pelvic floor shortens, there is more weight on the lumbar spine and there is less room for the organs to be supported by the pubic arch.  If your pelvis is tipped forward, especially when running, your organs are resting against each other and applying pressure. The pressure and impact from running can shift the organs forward.  When this happens the pressure on the pelvic floor increases as the muscles are imbalanced and not supporting the organs. This forward pressure by the organs can contribute to stress incontinence. 

A visit to a physical, occupational therapist or midwife that specializes in pelvic floor therapy will assist you in learning about the health of your pelvic floor.  Look for therapists that can offer a variety of treatment such as internal/external therapy, myofascial release, craniosacral therapy, as well as exercise. If you search the internet you will find many options for exercise, pharmaceuticals, and devices. I have explored a few online pelvic floor exercise programs with some success.  They review the anatomy and the exercises are aimed at a weak or hypotonic pelvic floor.  Recently I attended a pelvic floor workshop by Leslie Howard that put it ALL into perspective.  We discussed anatomy,diagnosis, hypo v hypertonic pelvic floor musculature, massage and yogic exercises.  As an extra bonus, our class was filled with wonderful women from all over the U.S. and Canada. These women were not only great problem solvers, but they were honest and open as we held the space for each other’s stories.

If something in this blog reaches out to you, I would encourage you to get more information for your mom, sister, daughter or yourself.

I bring my spring yoga wear forward and contemplate whether I could begin my ritual. With courage, I step forward, one leg at a time, gradually pulling my pants up toward my waist.  As this international unit of measure never lies, I accept the results.  The next phase of my ritual is to seriously reflect on my internal house cleaning.  Cleanse or detox?  It can be confusing.

Seasons are marked by junctures which are moments of opportunity for wellness evolution. Seasonal cleansing or biannual detox extends your life by taking out your inner trash.

Cate Stillman, author of Body Thrive.  

To Cleanse or Detox?  What is the difference?

While the terms are often used interchangeably, some authors distinguish between cleanse and detox.  A cleanse is a simplified diet.  You may begin by eating more fruits and vegetables, changing  habits of when, where and what you eat, and cutting back on winter foods that offer sweet and salty tastes.  The intention of a detox is focused and aimed at your digestive system (liver, kidney and gall bladder) to change the metabolic process inside your body to remove toxins through elimination.

Serious cleansing or detoxing is not for the faint of heart.  It takes preparation and offers self-reflection as to your current body’s status.  It is important to be clear as to what you are trying to accomplish. Both a cleanse and a detox will help eliminate excess waist/waste (pardon the pun 🙂 )  But are your more concerned about weight or the side effects of excess ama?  Ama is  undigested food or emotions; the  junk in your trunk.  It can manifest as bloating, gas, skin irritations,  decreased energy level, moodiness, constipation, and joint stiffness.  Both a cleanse and detox will hunt down alma.

I decided to go for the gold, detox.  My first attempt at detoxing lasted about 6 hours before my rebellious sugar fairy broke her chains and announced her presence. Once I gave in (she is really temperamental) I had a choice to make: quit or modify.  I decided to modify my diet and expectations. I focused on eating more fruits and vegetables, cut back on caffeine, sugar and alcohol, for the remainder of the course. This put me in the cleanse category. A good first step for me.

My second attempt  was aimed at detoxing: eliminating the big three:  sugar, caffeine and alcohol. I lasted 3 days (hurrah!). This was a great accomplishment! I had identified my kryptonite from trial one and put strategies (meal planning, food/drink substitutions) in place. I woke up feeling more alert, no bloating, less joint stiffness and actually noted no 3:00 pm food cravings at work! Proof that I had decreased the amount of ama in my body. I felt glorious, however , sharing my experience with others may not have been the way to go.  As I sought out kindred spirits by way of  co-workers, swim buddies, or folks in the vegetable aisle, the majority responded with “Why would anybody want to do that?”

Hence the argument for support. Authors agree that if you are a newbie at this, please seek a guide.  A guided cleanse or detox will offer support as to targeting your goals, identify the needs of your kitchen, clarity on foods, fruits and vegetables your body needs, knowing what to expect from your body, how to communicate with your family, and how to ease in and out. Guides come in many forms, you may work with a healthcare professional, health coach, or enroll in an established detox program.

As to which is better, cleanse or detox, I think that is an individual call.  For me, starting with a cleanse provided the opportunity to reflect and gradually ease into a more comprehensive detox.   With a detoxing, I have been the most successful when enrolling in an established program, like Yogahealer, which offers education and guided support. I work full time and I have learned how to adapt my kitchen, shop, pre-plan meals and communicate with others in my household as to what my intentions are during this time. I understand what is realistic with my work and life schedule.  I am happy to say that for the last two years my unit of measure has kept me healthy, aware of my internal health and in my yoga pants!