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A few weeks ago I was able to thank a personal hero of mine in person and share a meal at Kitchfix in Chicago with many other inspiring people who have also used lifestyle changes to heal themselves. Dr. Terri Wahls is a clinical professor of medicine at the University of Iowa where she teaches residents and sees patients in a traumatic brain injury clinic and conducts clinical trials. She is also a patient with progressive multiple sclerosis who was confined to a tilt-recline wheelchair for four years. She was compelled to discover answers for what was causing her disability. Her research led her to discover the Wahls Protocol, which she developed and tested on herself. She is riding her bike to work now as the first person to reverse the symptoms and disability of this disease. She shared her research with us and we were astounded to see videos of people able to walk unassisted, even jumping!

About 6 years ago, she wrote an essay published in the Journal of the American Medical Association that described the protocol and her recovery. At the time I was experiencing symptoms and heading to a likely diagnosis of my 3rd autoimmune disease, Sjogren’s Syndrome. Conventional doctors had no answers for me beyond treating symptoms, which were related to the drying of all the mucous membranes of my body. I was extremely motivated to find something that would halt this. My husband who is a physician shared the article and suggested doing whatever she did. That began my deep dive into healing myself. It began with intensive nutrition, which included an elimination diet to discover what foods were harming by body and what foods would heal my body. The Wahls Protocol also includes stress reduction and meditation, and neuromuscular stimulation specific to MS. (which I did not do) I went further and discovered many limiting beliefs, old emotions, toxic thought patterns and a disconnect with my core Self that created the patterns that led to the dis-ease in the first place. This process takes time and attention and I am happy to report that I am fully recovered with no signs of Sjogren’s and am continuing to decrease medication for Hashimoto’s Thyroiditis, which means my thyroid gland is continuing to recover function.

Over a delicious multiple course gourmet Wahls-approved meal prepared by the chef at Kitchfix, we heard many other stories of recovery but most importantly everyone who is using this approach repeatedly talked about quality of life improvements. They felt better, they were more relaxed, they were hopeful and happier. Any change in lifestyle takes work, discipline and practice but the rewards are astounding. Over the years of working with people who have a range of physical, mental and emotional symptoms, I have witnessed remarkable recoveries and shifts by aligning the body, mind and spirit to its true nature. What do you need to get rid of to heal and what do you need more of to not only heal but also recover your vitality and love of life? So, the answer is YES, healing autoimmune disease and many other illnesses are not only possible, but may be your road to rediscovering yourself in a whole new light. Resources: Dr. Terry Wahls: https://terrywahls.comKitchfix: Delicious healthy prepared foods delivered: https://www.kitchfix.comEmail me at ann@annpetrusbaker.com to schedule a free 20 minute consult to today!

My kids are part of the trophy generation, where teachers and parents, armed with good intentions, showered kids with affirmations, accolades, prizes and yes, trophies. Thinking that this would boost self-esteem, it was going to be the panacea in mental health. High self-esteem equals less anxiety and depression, right? Hmmm, something doesn’t add up as we are seeing increased rates of teen anxiety, depression and suicide. (Photo credit:  Georgio Trovato)

The self-esteem movement combined with our American culture promotes a way of feeling good about ourselves through achievement, feeling special or at least above average. Think of getting a report card when they tried to do away with letter grades and gave kids a Satisfactory or meeting expectations. There was an outcry “ surely my child is above average!! We are used to scale ratings, grades from A “ F. We learn from a very early age this is how we determine our value so we feel very disoriented when we don’t have that rating scale. Children absorb the message: perform, get a perfect ACT, be on the most competitive sports team, and if you are in the arts, then get the lead, the first violin chair, and on and on. Getting into the best college has become such a source of stress for high school students, many are turning to alcohol and marijuana to cope. When do we, children and adults have room to just be?

Self-esteem researchers call this the Lake Wobegon effect, where all men are good looking and women are strong and children are above average. This need for self-esteem leads to blind spots depending on the culturally valued trait. These blind spots then lead to suppressed traits called the shadow by Carl Jung. When researchers asked Americans to rate themselves on their driving skills, they found 98% drivers think they are better than average. That can’t be true! In Japan, most people think they are more humble than average. We subtly find ways to be blind about who we are and not see others completely for who they are. Our culture is currently facing a narcissism epidemic; researchers have been tracking this for 25 years, and levels are now at the highest ever recorded. The Me Generation are kids told they were #1 and special so they formed self-images based on being better than everyone else. This leads to social comparison, which naturally leads to judgment and meanness; who is prettiest, smartest, etc. When my daughter was in middle school, girls actually rated other girls as they walked down the hallway. Popular girls are popular because they manage to control the rating system. Social media has become the ultimate tool in comparison with studiesshowing increased feeling of anxiety and depression correlating with time on social media. Bullying and prejudice both have deep roots in the need to feel better. I am better or my tribe (race, religion, political party) is better than yours. The ego then needs constant feeding and bolstering in order to survive. We feel deep down as if our very existence depends on self-esteem. Deflecting blame or responsibility is part of the protective bubble of high self-esteem.

Coupled with all of this is the feeling of disconnect and feeling separate. With all the competing and comparing we are doing, it is no wonder we feel isolated even when using the internet leads us to believe we are more connected than ever.

So, what to do about this? Teach yourself and your children self-compassion. Self-compassion is extending compassion to one’s self in instances of perceived inadequacy, failure, or general suffering. Expert Kristin Neff, PhD has defined self-compassion as being composed of three main components “ self-kindness, common humanity, and mindfulness. It is a healthy, non-judgmental way to feel good about yourself with no need for you to be anything other than just how you are. Please read Part 1 and Part 2 for more information. Self-compassion is love based, not ego based. We are all imperfect human beings who have the ability to bring unique gifts, talents, and passions to the community thus strengthening and uplifting the whole. We naturally feel more connected when we feel good enough about ourselves and there is no need to push others away. Self-compassion research shows that how kindly you relate to yourself was associated with being less angry, a stable sense of self-worth and no association with narcissism. We need to embrace the full range of human experience, the light and the dark, the supposed failures and successes, learn from it all and accept the inevitability of life living through you as you are.

A short exercise: See Yourself as You Are:

Choose traits that are valued for which you are average, above average and below average. Write them down as a list. See the full range. Can you see and sit with and allow those traits that are below average? Can you embrace those traits that are your strengths? Are there traits that you haven’t developed because they are not the cultural norm? Do you feel the relaxation in this?It is our common humanity that will unite us. When you open your heart to yourself, you will in kind open your heart to others. Be the change you wish to see in the world. As we love ourselves and children for simply being, we can change the world.

I’ve been hearing the phrase “Radical Self-Care” recently among friends and in the media. As a professional promoter of self-care, I’ve been curious about this. Why radical? Do we need such a dramatic word to allow ourselves to care for ourselves? Is this a reflection of our culture where “simple self-care” just wouldn’t be attention-grabbing enough so we need a boot camp for it!? (yes, I did see this promotion!) It seems to be a current buzz word among wellness experts promoting everything from juice cleanses, to fitness regimens, taking a bath, or indulging in expensive spa treatments or chocolate or wine with girlfriends. (Many of these wellness blogs just happen to be selling products to help you in your self care.) I saw one post that had 25 recommendations for radical self-care that included: not rushing, remembering to breathe, but stimulate your brain with an interesting podcast on your commute drinking your non-caffeinated beverage and vegetable smoothie. Smell the perfect essential oil to lift your mood while figuring out how you are going to get everything done and squeeze in 30 minutes at the gym, cook a healthy meal, find time to meditate and drop into bed at 10pm for the perfect sleep. Exhausted yet from all your self-care? Has radical self-care become yet another thing on your to-do list and yet another thing to feel you are failing at?

I had an epiphany this summer that woke me up to the self-improvement project I have been on for most of my life. My health crisis of a few years ago just made me more resolved to find that perfect diet, supplement, yoga routine, etc. And then a mentor told me in order to find true peace and my true self, I needed to drop the self-improvement project. What?? I didn’t even know I had one!! Wow – truth feels like a punch in the gut and I definitely got punched in the gut. After sitting with this I owned up to the fact that my quest for wellness was, in addition to actually feeling better, also based on a general feeling of inadequacy, of not being_______enough (fill in the word – healthy, smart, thin, wise, creative, etc…..) So there I sat facing all those feelings I had been covering up with my quest for “self-care”. At that moment, I began the sometimes difficult process of relaxing into accepting myself where I am right now and basing my actions for self-care on a true love for myself. This approach is based on mindfulness and honesty. This might mean taking a nap instead of working out or watching a re-run of the Office and laughing with my son instead of meditating. On the other hand, it could also mean shutting off social media or the news and cooking the healthy meal I know I need. It means being in touch with yourself in the moment and listening, feeling and responding like a nurturing mother to a child. Sometimes a hug is in order and sometimes what’s best for the child isn’t that extra cookie he/she is crying for but a nap or a well-balanced meal.

In summary, I propose something even more radical than Radical Self-Care! It is revolutionary and it is self-acceptance and self-compassion. There are over 100 scientific studies showing the benefits of self-compassion. Self-compassion is treating yourself with the same love and care you would for a child, a friend, or a family member. Why exclude ourselves from this circle of love? But when I bring up the topic of a lack of self-love people groan, roll their eyes, ugh, they say, I can’t do that! But we can, it is a learned skill and one we already know – we just need to turn what you naturally give to others back on to yourself. I commit to exploring this further in a series.

For starters, here is a simple practice I use with my clients:

1. Take a few minutes to get quiet, slow your breathing and intend to find the silence underneath all the mental chatter.
2. To help, place your hands on your heart and breathe in and out of your heart – inhale to count of 4, exhale to a count of 6. This helps to turn on the relaxing nervous system and link our heart and brain.
3. Just notice what is there – what feeling is there? Scan your physical, mental, emotional, spiritual selves.
4. Ask – what do I need in this moment? You may be surprised by the answer.

The unexpected election results of this week may have you thrilled your guy is in the White House or reeling with disbelief because you expected Hillary Clinton to win. Either way, it has been a chaotic and stressful week with many changes in store in the coming months. My humble suggestion in the midst of this storm is to go inward and find your center.

My center is that place of calm and essence of being that no one can shake me from. My first experience of this was at the end of my first yoga class 25 years ago. I was working as a RN in the Neonatal Intensive Care Unit. Tiny, fragile lives depended on my focus and calm. The stress of maintaining that for 8 or 12 hours at time was getting to me. Somehow I found my way to a yoga class and the release I felt by moving my body in a mindful way through all the poses and then ending with savasana, a deep relaxation known as Corpse Pose was profound. I now practice Kundalini yoga every morning and meditate before starting my day. I haven’t stopped learning or searching for other methods.

Here’s what I have learned:

• Have a daily practice. Mornings are best to set your nervous system and mindset for the day.
• Start small; even 5 minutes of deep breathing before you rush off to start your day will help.
• The Zen Theory of Change involves simply noticing – what is taking you off center?
• Notice how your body feels in response to your experiences. Do you feel tightness and constriction or freedom and ease. Choose freedom and ease. Use this as a compass for making decisions that are true to you.
• Before reacting or believing a thought, always ask – Is it true? Check out Bryon Katie’s website: www.thework.com for more instructions on using four simple questions to keep you in reality and learn about yourself.
• Find your center through getting in touch with your body. If meditation sounds intimidating, simply sit or lay down and tune in to your body from head to toe. Where’s the tension, what is it trying to tell you?
• Focus on your senses as a way into mindfulness when you are driving, cooking, walking, taking a shower.
• Spend a few minutes breathing while focusing on your heart. Inhale to a count of 4 and exhale to a count of 6. Think of someone you love, fill your heart with gratitude. This puts your heart and nervous system in coherence which is extremely beneficial. Check out the Institute of Heart Math for more information. www.heartmath.com. Inner Balance is a product that has an app for a sensor to teach you to stay in coherence which keeps you in the rest and repair nervous system.
• Be very choosey about how you spend your time. Choose actions that align with your values.

Just as the body gets stronger with the stress of weight training, your spirit can also become stronger in times of change. Look for the opportunity for growth for you.

Staying physically active is hugely important as we get older. There are plenty of examples of athletes in their 80’s who still compete at weight lifting, marathons, and even the now famous Iron Nun, (thanks Nike) Sister Madonna Buder who just finished her 46th Triathlon and who didn’t start running until she was 47! However, the body is changing and its important to know how to stay active without overloading and getting injured.

I love to move and have been active my whole life whether it was running, cycling, yoga, dance, or walking. I feel like the same person, therefore I can still do what I did at 20, 30, 40. Right? Like running up a steep mountain trail or keeping up with the young yoga enthusiasts or perhaps even taking a Pound fitness class very close to a college campus that combines drumming with cardio and hundreds squats and plies! I humbly admit to all the above examples. I felt the tug in the hamstring but thought it was just sore and I would heal like I did with all my other intermittent sore muscles. So, I kept walking and riding my bike. I did consult with a PT but didn’t get the rest I needed. The pain didn’t go away and by the time I actually went to see a Sport’s Medicine doc, I had a small partial tear in the tendon. Ouch! Now I have time to write this blog.

So, how to prevent this situation?The safety margin of an exercise dose tends to decline with aging, according to Kallinen and Markku in their article, Aging, Physical Activity and Sports Injuries published in the Journal of Sports Medicine. The authors state that, The best ‘treatment’ for sports-related injuries is prevention. Good agility, technical skills, and cardiovascular and musculoskeletal fitness are important in injury prevention among the elderly. (or middle age).

Tips for Maintaining Fitness:

• Adjust your mindset! Accept the fact that you are getting older and treat yourself with care and compassion.
• Set goals but be realistic about your training plan.
• Warm up your muscles before jumping into an activity.
• Flexibility exercises are important to counteract the loss of flexibility as we age.
• Make sure your posture is in alignment by consulting with a physical therapist or DO. Donna Byrne, a licensed Physical Therapist and owner of Pilates Central has been specially trained by the Postural Restoration Institute and incorporates these exercises into all the Pilates classes taught at her studio. Hips that are out of alignment for example, can lead to all kinds of problems that I am experiencing first hand!
• Start slow with a new activity or even an old activity that you haven’t done in a while. Do half the usual time at first and then add 5-10 minutes the next time you do it.
• Incorporate the 3 basics of fitness in to your weekly routine: strength training, cardiovascular training and flexibility.
• Cross-train. Over-use injuries are common so mix up your routine but see above about starting slowly!
• For brain/body fitness, incorporate activities that include balance, coordination and reaction time. Yoga, dance, tennis are good examples of these activities.
• Use a foam roller to loosen up the connective tissue that tends to get less flexible with age. Maintain a healthy weight so you will have less wear and tear on your joints. Choose activities you enjoy. Nature and socializing are also good for your health. Exercise outside or with a friend or in a fun class to get twice your benefit and keep you motivated.
• Last but not least – Don’t ignore pain – that is a signal something is off!! Listen to your body and give it the rest or the care that is needed. Hopefully, you won’t need to learn the hard way!

Unfortunately, many women suffer from low sex drive. Most women will laugh nervously when out with their girlfriends when the talk turns to how mismatched their sexual desire is with the men in their lives. Having more sex will probably fall to the bottom of the list behind sleep, childcare duties or just reading for 10 minutes so you can go to book club actually having read some of the book! Most will admit to mercy sex when a woman agrees to have sex only to keep the peace or to make their husbands happy. Many women will report that they enjoyed the sex even though they didn’t feel up for it at first.

Will a new women’s libido pill, flibanserin, that a panel of experts recently recommended for FDA approval solve the waning of sexual desire among women? The New York Times reports that many committee members voted yes but had misgivings because of the low effectiveness of the drug in trials and its potential side effects. The trials show that women taking the drug had one more satisfying sexual event per month than women receiving a placebo. Side effects include fatigue, dizziness, fainting and nausea. The New York Times reported on June 14th that the drug company, Sprout Pharmaceuticals, recruited feminists and women’s groups to support the drug despite of its mediocre results and side effects. This has divided the women’s health community as some feel that this was inappropriate.

The medicalization of this issue is a potential problem, ignoring the complexity and potential to address the root cause. Here are some things to think about:Researchers are beginning to understand that the original model that places sexual desire first is flawed; meaning the hunger for it before arousal is not universal. It turns out that many people, especially women experience desire as emerging in response to arousal. Arouse first, desire follows. This is consistent with the frequent comments of women who state, I enjoyed myself although I really didn’t have any interest. Maybe women just aren’t turned on. This isn’t a disease. In fact, HSDD or Hypoactive Sexual Desire Disorder was removed from the American Psychiatric Association’s manual of Disorders in 2013.Dr. Sara Gottfried, the Harvard trained Ob-Gyn author of The Hormone Cure, states that studies show that hormone imbalance accounts for 70% of low sex drive/response. In addition, common prescription drugs such as anti-depressants and birth control pills can also rob women of their sex drive/response.Unresolved relationship issues or lack of communication leads to distance. Women need to feel connected first, where as men tend to want to connect through sex.Today’s women are stressed out, juggling multiple roles with women still doing the majority of work at home. Not in the mood = exhausted.Women put pleasure last. Women are conditioned to place other’s needs first. If sex is perceived as yet another thing on the to-do list for other people, she won’t prioritize it.I prefer solutions that get to the root cause rather than mask the issue with yet another pill “ a pink pill in this case.

When working with women who want to improve their sex lives, I use a whole person approach, exploring the five elements:

• Physical: Are there hormonal imbalances? Taking medications such as birth control pills or anti-depressants that can lower sex drive/response.
• Nutrition: Are food intolerances or lack of food quality leading to fatigue or generally not feeling well?
• Emotional: How much stress is in her life? Does she feel supported, loved, listened to? How does she feel about her body? Her relationship with her partner?
• Environmental: Is there a TV and/or laptop in the bedroom? How are home and child care responsibilities divided?
• Spiritual: How does she feel about herself? Is she able to fully give and receive love and pleasure? Does she have spiritual beliefs that inhibit her sexually?

Instead of medical treatment for something that is not a disease, women deserve a thoughtful approach that doesn’t judge them or give women yet another reason to feel less than. Before popping another pill for a complex issue, don’t you deserve a whole person approach and a sustainable solution?If you want to learn more about how you can feel better in your body, more energy, better mood and yes, increased sex drive, schedule a free 20 minute consultation today.Grab a girlfriend and join me for a fun, informative and experiential Hormone Harmony group on Tuesday evenings July 7th -July 28th. Go to the Hormone Balancing page on my website (http://www.essencehealth.net/#!page3/cee5) for more information and to sign up.

Have you heard the phrase I will catch up on my sleep when I am dead? Well, the ironic thing is if you consistently get less than 7 hours of sleep per night, you may get that chance to catch up on your sleep sooner than you thought! In fact, researchers at University of Chicago found that after 32 days of sleep deprivation, all the rats in their study were dead. Do I have your attention now??

Why Sleep is Important:

• Your body cleans out toxins and damaged cells, resets your immune system, and turns on the rest and repair hormones at night.
• The brain does its own clean up at night, reorganizing information, boosting memory and facilitates learning and brain growth.

Sleep Loss Leads to:

• Increased risk for obesity, diabetes, Alzheimer’s disease, cancer, cardiovascular disease and mood disorders.
• Decreased mental function including decision making, reaction time, memory, communication, situational awareness are decreased by 20-50%. That’s like taking a few days of vacation time per week as far as lost productivity goes.
• Increase in calorie intake by up to 500 calories/day.More wear and tear on your body.
• Decreased mental function.

How To Sleep Better

• Avoid or cut back on caffeine: Some people metabolize caffeine slowly so even a morning cup of coffee can affect your sleep. A good rule if you really can’t cut caffeine is: No coffee after noon.
• Limit alcohol: Yes, it helps some fall asleep but it interferes with your deep sleep and delays the REM cycle. It can also lead to a blood sugar dip, which can wake you up. Expose yourself to morning sunlight.
• Use the bedroom for sleep and sex only.
• Eliminate all screens from the bedroom.
• Set a screen curfew for 2 hours before you want to go to sleep. Download free software or an app called f.lux, which reduces the blue light of your screen. Some people wear amber colored glasses while watching TV or using the computer.
• Stick to a regular routine of going to bed at the same time every night.Unwind before you go to sleep.
• Write down whatever is on your mind whether it is a to do list or something bothering you.
• Better yet, write down 3 things you are grateful for. Studies have shown this improves sleep.
• Exercise during the day but not later than 2-3 hours before bedtime.
• Meditate, stretch, do yoga or just a total body relaxation before bed to rid the body of excess stress. Slow, deep belly breathing turns on your relaxing nervous system.
• Avoid liquids 2-3 hours before bedtime. Drink enough water during the day. (6-8 cups)
• Sleep in a quiet, completely dark, cool room (64-68 degrees).
• Use ear plugs or white noise machines and an eye mask if needed.

Detox

The word has a lot of different meanings depending on who’s talking. It could mean detoxing from a substance addiction, or a colonic cleanse or 3 day juice fast. In nursing school, we learned that the body does its own detoxification daily and without that process we would die.

While many health professionals are skeptical about the need for a detox, most would agree that eating a whole foods diet with plenty of fiber enhances the natural detoxification pathways of the body.Emerging research shows that nutrients play an integral role in the detoxification process and that nutrient dense diets that also address food intolerances assist the body’s natural detoxification system, help to balance hormones and decrease inflammation.

Why do we need to detox?

• We are exposed to thousands of chemicals in the food, air, water and personal care products we use. There are 4 billion pounds of toxic chemicals released into the environment every year.
• Our body’s detox systems are not functioning due to digestive issues and over-taxed detox organs due to an accumulating body burden.
• Much of the food we eat is low in nutrients and minerals, high in refined sugars and starches and void of adequate fiber. These foods can cause inflammation and are not adequate to enhance our body’s detox pathways.
• To reset our hormones. Coffee, sugar, alcohol and factory raised meats, pountry and dairy can wreak havoc on our hormones that set how we sleep, store fat, and respond to stress.
• To feel better! Most detox participants enjoy weight loss, improved energy, mood, less joint pain and allergy symptoms.
• To slow down and become mindful of what we are putting in our bodies, our thoughts and emotions.

Detox tips from the experts:

• Eat more garlic, onion and cruciferous vegetables
• Eat the rainbow in fruits and vegetables
• Eat more fiber
• Identify your food intolerances
• Balance your blood sugar
• Eat enough high quality protein

Essence Health is offering a 21 day online Spring Detox based on the latest research from the Institute of Functional Medicine beginning May 11. Choose from 4 different tracts; Standard, Weight Loss, Digestive Health or Autoimmune. Early Bird pricing until May 3rd. Please visit the detox page on my website at http://www.essencehealth.net/#!detox-/cc52

Did you ever wonder if you really were steering the ship of your life? I seemed to have stretches of time that what I felt, what I ate, how I slept, and even what I said was completely out of my control. All this started with adolescence and my first period when everything about me, and the world I was living in changed. It was like my ship was taken over by a rogue pirate!

After reading The Female Brain by Luann Brizendine, MD, about 8 years ago, it all made sense! Just as I suspected, hormones control everything from our sleep patterns, appetite, energy levels, who we fall in love with and how we feel about ourselves. This started a personal and professional interest in hormones. I was determined to throw Jack Sparrow overboard and get a handle on mine.

It wasn’t until after I read The Hormone Cure by Harvard trained OB-GYN Dr. Sara Gottfried and then was trained in her protocols that I feel I have control over my hormones. Due to my age, I should be in the midst of complete Hormone Havoc and am happy to report I am sleeping through most nights and my moods are stable. Life is good! This information made such a difference in my life; I want to share some basics of the most common hormonal imbalances and how to control the Queen of all hormones. This will give you more energy, may lead to weight loss and to better moods. This approach starts with lifestyle changes first, and hormone replacement as a last resort.

The major hormones of the body work closely together. This means that if one is off, it can reduce or block the production of another essential hormone. The most common scenario is that the stress hormone, cortisol (the Queen) is often high in busy women. High cortisol can interfere with thyroid hormone, which controls your metabolism, and progesterone that helps to calm the female brain and prevent PMS. This leads to weight gain and cranky moods. Sound familiar?

Balancing hormones is complicated and it is important to try to uncover the root cause. Is it too much stress, could it be an underactive thyroid? Perhaps it is both. If it is due to prolonged stress leading to high cortisol, which slows down your thyroid, then addressing the stress and cortisol seem to be a logical first step to restoring your thyroid function.

Everyone is unique with different hormonal imbalances but there are some lifestyle changes you can make today to help keep or put your hormones in balance.

• Start your day with enough protein and fat
• Eat enough fiber to help estrogen balance “ 35-45 gms.
• Limit screen time after 8pm
• Get enough Omega 3 fatty acids
• Change your perception of stressful events “ ask yourself, is it true?
• Take deep belly breaths throughout the day.
• Limit sugar intake (including alcohol)
• Don’t over exercise. Walk, do yoga, lift some weight and sprint a few times/week.
• Treat yourself to high quality dark chocolate (check the sugar content!)It takes at least 21 days to make a new habit effortless so pick one thing and commit to it and then when that’s easy, try something else.

Once you start feeling better, you will be more energized and committed to make more changes. You are worth it!!If you are interested in finding solutions to your hormonal imbalances within a whole health framework, please check out the Hormone Balancing page of my website.

This holiday season has snuck up on me in a big hurry with the sudden transition to winter overnight. As our Halloween pumpkins were covered with snow, we were suddenly thrown into Holiday mode. As I sit to create my to-do- list, my stomach clenches, my breath gets shallow, my heart speeds up…How will I ever get all this done?!

Uggh, with holiday stress so pervasive, what’s a health conscious person to do to get through to 2015 with your adrenal glands intact? Read on and you will learn some simple techniques to keep your mind/body/spirit in relax mode so you can actually enjoy the holidays.

Sources of Stress:

Hans Selye, considered the grandfather of stress, defined stress as any event that causes change or demands adaptation. So under this definition, stress comes to us through weather changes, exposure to viruses, lack of sleep, more sugar, caffiene, and alcohol, less day light, to-do lists, family drama, feelings of nothing ever being enough, ie. falling for the trap of the perfect house, gifts, cards, etc.

Why should you care?

Stress literally has an effect on every cell in your body. The body is either in a relax, repair and fight off infection mode, or fight or flight, break down mode. You can’t have it both ways. Cortisol is the main stress hormone that your adrenal glands produce that governs your blood sugar, digestion, food cravings, sleep/wake cycles, and blood pressure. With chronic stress, the fight or flight never turns off, putting you at risk for diabetes, belly fat, insomnia, high blood pressure, just to name a few. Stress is additive and if you don’t actively remove it, it will build and you will get exhausted.

What can you do about it?

I invite you to consider the following ideas:

• Mental/Emotional:Change your perception; reframe the holidays. Make decisions to do less, buy less. Take control in other words. Take the word should out of your planning.Set limits and make your health a priority. Set a bedtime and a screen time curfew. What you don’t get done, you don’t get done.
• Physical:Breathe “ use any moment to practice breathing and mindfulness. Waiting at a red light and/or washing dishes are both good opportunities to practice. To turn on the relaxing side of your nervous system, practice breathing with your diaphragm or belly and make sure your exhale is longer than your inhale. Inhale for 5 seconds, hold your breath for 5 seconds and exhale 7 seconds.Stretch “ yoga or just simply stretching while being aware of your breath is a healthy way to multi-task.
• Nutrition:Stay away from sugar, too much caffeine and processed foods as they all influence cortisol and can deplete you of the feel-good neurochemical serotonin. Get more of these vitamins and minerals as they can be depleted during stress: Vitamins A,C,E, Vitamin B complex, protein, cholesterol, essential fatty acids and minerals. Eat a varied whole foods diet or supplement if necessary.
• Environment:Maximize morning sunlight if possible and limit screen time after 9pm to help with sleep.Schedule regular exercise that is fun. Multi-task and exercise with a friend.
• Spiritual:Practice forgiveness “ forgive others and yourself for old wounds. Letting go releases emotions from the body. Start the new year with a clean slate.Practice loving kindness meditation. Simply focus on your heart center and take deep breaths. Imagine someone or something you love. Send that love to yourself first, and to others in your life. This is a very powerful practice that takes 5 minutes.

Just pick one of these items or if you are ambitious pick one from each category. Make a commitment to yourself to honor your deepest values this holiday season. Everything else will fall into place.