mindfulness

Mindfulness Minimizes Stress

Have you ever felt stressed?

Stress is intertwined with everyday life and not something we’ll ever get rid of entirely so it’s no surprise that everyone has felt the impact of stress at some point. How we approach and manage the stress that comes our way is entirely up to us however.

Stress can most certainly hinder us from time to time. Yet stress isn’t all bad. It’s a natural, physical response that can increase our awareness, give us mental clarity and allow us to act quickly (think fight or flight!) if needed.

Our bodies are designed and well equipped to handle short bursts of stress. The real challenge occurs when these short bursts turn long term to sustained and chronic. Stress kicks in our ‘fight or flight’ response beginning in the amygdala, the part of your brain responsible for perceived fear, which then signals the body to move into a sympathetic mode. Your pulse quickens, you breathe faster, your muscles tense, pupils dilate, blood pressure and heart rate increase and the brain uses more oxygen.

We go into survival mode.

Essentially the body prioritizes survival when even the perception of a threat is triggered. All functions deemed non-essential to that immediate stress (or threat) will be deprioritized. The body does this to help you run away from the threat (like running away from a tiger) rather than expend energy on functions that won’t help fight the immediate threat, such as digesting food, having great skin and hair or sleeping deeply.

The body is incredibly resilient and can return to a parasympathetic mode (also known as rest and digest mode) once the threat is removed. When the body doesn’t receive clear signals to return to normal functioning, stress becomes sustained/chronic and those reactions can inhibit the immune, digestive, cardiovascular, sleep and reproductive systems. We are all very unique, so the symptoms you feel versus your co-worker, friend or relative are vast and diverse.

Now for the good news! Research has demonstrated that practicing small, simple, consistent steps can reduce, and even reverse, the negative effects of stress while helping your body and mind cope more easily.

How do we do this? Below are my top tips to help you introduce mindfulness and manage stress:

Mindfulness: At its core, mindfulness is paying attention to what is currently happening exactly as it is. Think of it as connecting with the present moment, rather than regretting the past or ruminating about the future. Besides being a short-term solution for immediate stressors, mindfulness can improve long-term health by reducing the harm caused by chronic elevated stress. Mindfulness also improves sleep, increases concentration and creativity, and can play a large role in weight management.

Begin with simple mindful breathing. The object is to just focus your attention on it without changing it. Breath in. Notice the length, where it goes or even the temperature. Breath out. Again notice without changing it. Repeat. If your mind wanders simply bring it back to the breath. In. And out.

Take Breaks: Stress basically exhausts your brain’s neurotransmitters so that you don’t feel good and can’t think clearly. Keeping the body loose and relaxed by committing to small breaks throughout the day will stimulate your brain to produce calm and happy endorphins. Stand, stretch, be mindful, look away from your screen or simply breath in and out.

Attitude: Your perception of stress is as powerful as the stress itself. When self-talk is negative, you may perceive things as more stressful because the subconscious mind hears your thoughts. Begin to look for those moments of negative thoughts; can you reframe this to something more positive? For example, notice the difference between telling yourself you can’t handle something and asking yourself how you will handle something. Does the second thought feel more hopeful and produce more creativity?

Practice & Consistency: When a baby learns to walk, they fall down. A lot. Do we tell them to give up because from the looks of it they won’t ever get it right? Just the opposite. We pick them up, hold their hand, take videos of their progress and encourage them to keep going! Be kind and encourage yourself as you begin to incorporate new tools. It’s called a practice for a reason.

What you do a couple days a year, even a few weeks a year, is fairly inconsequential. It truly is about committing to the tools and practice on a regular basis. Set time for this in your calendar as you would any important meeting or appointment. Make yourself the priority. Over time, you’ll notice more when you don’t do them, than when you do.

the one thing you can do to improve your health now

If you could do one thing to improve your health now, would you?

Do you find yourself constantly thinking about the same health goals over and over again. Have you made the same health resolution every year? Do you secretly lay awake at night telling yourself ‘tomorrow is going to be different”?

If you’ve ever heard me speak you know that I don’t believe in diets. Just the mention of the word ‘diet’ makes most people scrunch their nose, roll their eyes or completely tense right up. Diets have an end date to the them, an end date that marks the beginning of eating exactly like (or even worse) than before you started the diet in the first place. And that just starts the whole yo-yo cycle.

When it comes to health changes, slow and steady wins the race. Making small, achievable & sustainable modifications. I’ll tell you a little secret- those changes aren’t all about food. Food is a big, big part of health but it’s not everything.

Achieving great health means balancing a number of pillars, including learning to manage stress, getting good sleep, positive thinking and a sense of purpose and belonging among others.

But it doesn’t mean you have to try to achieve this all in one day.

That’s why I created the 21 Day Refresh. Honesty, I won’t lie. I really struggled with whether this should be only 5 or 10 days. It’s certainly more approachable for everyone, including me! But it truly didn’t take us 5 days to get into the shape we are now, so it’s a bit of odd logic to think we can fix it all in just 5 days…isn’t it?

I chose 21 days because

it takes roughly 3 weeks (21 days) to form a new habit
this isn’t a diet
you will just keep feeling better
there is no better time than January to start fresh and commit to you
21 days = confidence!

Yes, I have run a number of detoxes in the past and likely will run them in the future too. But not everyone is ready for a detox – physically or mentally. Plus smoothies and broths just might not be your thing.

So this time I’m removing the craziness of detoxing and getting back to basics with whole foods. Along with that, we are incorporating simple lifestyle tools which allow your body to transition to a healthier life at an easy and comfortable pace.

What if you could begin to experience the benefits of a cleanse without detoxing?

Achieve weight loss?
Reset eating schedules?
Reduce inflammation?
Increase energy?
Find more peace in your day?
Decrease joint pain?
See the glass as half full?
Clear up your skin?
Sleep a little better?
Lift brain fog?
Experience a reduction in anxiety and depression?

I’d love to have you join me on this 21 day adventure. Make the commitment to just try it just for five days. Then try adding a few more days and then a few more days after that.

So what is the one thing you can do to improve your health right now? Make the commitment to join us for the the 21 Day Refresh.

All you have to do is show up.

The only question you have to ask yourself is: How do I want to feel?

P.S. – I saved the best part for last! If you’re in the Chicagoland area and need an extra hand cooking- I’ve got you covered with a meal delivery service to get you through the 21 days. Just sign up and then let me know you are interested in this delicious, home cooked add on!

I Stopped Meditating – Here’s What Happened…

Every magazine, newspaper and millions of blogs tout the benefits of meditation. Meditating regularly can reduce anxiety and stress, increase focus and motivation, enhance confidence, reduce pain, generate kindness, fight addictions, increase mindfulness and self efficacy and overall make you happier and healthier. There’s enough evidence surrounding it and I do like to test out theories and tools myself before recommending it to clients.

Some time ago I made the commitment to meditate and for the most part, have included it every day since.

I’d love to tell you that it was as easy that. I just woke up one day and boom- I was a meditator.

But the truth is it wasn’t that simple. I honestly thought meditating was too new-age-y, spiritual and woo woo for me. And I’m pretty sure my level of monkey-mind rivals the best, or perhaps the worst, of them out there.

Meditating proved hard at first. I couldn’t sit still, in fact I couldn’t sit. When I started it was back when I was experiencing persistent pain so mostly all I could do was lay down. I definitely couldn’t focus on nothing. So instead of meditating I started with breathing. Techniques like the 4-7-8 and the Box Breathing taught me how to control the breath.

Before long I fell into a great morning routine. After a big glass of water and slipping into yoga pants I would sit or lay comfortably for morning meditation. Then I’d get right into a workout before anything else got in the way. No matter how short on time I was, I MADE time for meditation– even if that meant just for 5 minutes.

Did I experience enlightenment every day I meditated? NO. But there definitely were days that I experienced real relief and deep inner peace. It wasn’t just those days that kept me coming back, it was also the long-term benefits that I experienced. When I meditate consistently I am calmer and more at peace. Sure I still get stressed out and deal with life struggles from time to time, life happens and we can’t change that. But what we can change is our approach to it.

Recently I encountered a series of those real life struggles. I knew the importance of meditating for my own self care and I made sure to keep it up … in the beginning. But soon I found myself missing a few days here and there. That quickly started the dominoes falling. One day turned into two, three and then a few weeks had passed. Before long my entire morning routine disappeared. No meditating, no breathing, no working out, no water. The only thing that got me out of bed was to get a cup of coffee, often taking it back into bed and drinking it there!

Negative self talk crept in.

Bodily pain began rearing it’s ugly head.

I seemed to loose control of my patience, becoming outwardly annoyed at the drop of a hat. My memory was foggy and I became more lethargic and more dis-interested in doing anything. I found myself watching more tv late at night and sleeping in later and later each morning. I moved my phone right next to my pillow at night so I barely had to move to hit the OFF button. Note: I had even forgone the snooze button- that just became annoyance.

My eating choices became less nutritious as I seemed to have less self control around food, especially junk food. My weight immediately crept up. Even my bowel movements became more ‘difficult’.

I expected some of that but certainly not all of it. I didn’t really expect how unmotivated I would become!

Meditation isn’t something to just DO. Meditating is a place of nurturing, away from the demands and craziness of the rest of the world. It can provide a foundation for you to address and resolve deeper struggles. At the very least, focusing on your breath can set the body into a para-sympathetic state, slowing the heart rate, relaxing muscles and allowing it much needed rest and digest.

If you can connect to the how and why meditation can help you, the REWARD, I think you’ll find it easier, even imperative, to show up for it. I know I did!

Amazing benefits don’t happen overnight, it takes time and it’s about the consistency. Stick with it, you’ll see. Let go of the idea that you are going to be great at it and just do it.

Below are a few of my favorite ways to get started. Try different methods to find what works for you for right now.

Breathing Techniques:

Box Breathing

4-7-8 Breathing Technique

Alternate Nostril Breathing

Meditation apps:

Headspace

Calm

Beyond Affirmations

Smiling App – Great options for kids and teens!

YouTube: Search guided meditation

Here’s the mistake I made last week and what it means.

Last week I sent out a newsletter that had a spelling error in the title. Oops. I used the word breath instead of breathe (discussing if you can breathe away stress.) It happens.

Honestly- thank you to those of you who mentioned this to me – it’s actually fun to know a few of you are seeing/reading my newsletter 🙂

And thank you to those who didn’t mention the spelling error to me. Perhaps you assumed that I just made a spelling mistake, or maybe you thought I didn’t know the difference between the words but didn’t want to embarass me by calling it out. That is ok too! I appreciate you are out there in my tribe as well. There is no right or wrong way to handle the situation in my opinion, so whatever you did was fine.

The thing is, I do know the difference between breath and breathe, I was just not paying attention.

–Doing too many things at once.

—Rushing.

—-Always under the wire, not getting ahead.

——Not being mindful.

——–Not being present.

Sound familiar? I remember when ‘doing too many things at once’ was conveniently dubbed ‘multi-tasking’. It was the buzzword in every job I interviewed for. But can we really do a great job at anything when we aren’t actually focused on it?

Our minds wander, that is natural. Perhaps the present moment isn’t interesting enough and boredom set it. Or maybe you are too busy worrying about your next comments to actually listen to what the other person is saying. Or your mind is still in the last meeting and hasn’t shifted over yet. There’s also a good chance you are overworked and are thinking about a number of looming deadlines. Or you’ve been sucked into social media. Or your kids need attention, the dog is barking, or….. the list goes on.

It doesn’t happen overnight, but we can begin to train our minds to focus on the here and now. It’s been studied that the simple act of being present can bring about calm, peace and even happiness. And you may find, as I do, that I do a much better job at whatever I’m doing when I’m actually present. So it’s worth working on.

Here’s a few steps that you can try at various times of the day to practice being present:

Eat mindfully. Shut off the t.v., turn away from the computer and set the phone down. Place your full attention on your food. Notice the colors, the aroma, the texture and flavors. Notice if you get fuller sooner.
Ask yourself at various times of the day what you are immediately focusing on. Notice if you are focused on that task or thinking about another one. Simply bring your awareness back to your present task.
Take a deep breath. Draw air into and fill the belly, then slowly release out the nose. This creates a relaxation response and can calm the body when you’re in a stressed state. A few simple breaths can be enough to refocus your attention.
Reduce distractions. Do you have 10 tabs open and constantly checking social media. Close them. Set time for those tasks every few hours rather than every few minutes.
Take a break. Take a walk around the block, play with your kids or pet for a mental break.
Ask yourself what really matters right now. Don’t even look at your list, just write down or make a mental note of what comes up. You many need to redefine your to-do list based on this new priority.
Daily breathing or meditation practice. While it may not feel like it now, these types of self-care tasks really help us to train our brains with focusing on the present. Just remember it’s called a practice for a reason.

I’m the one who made the error and called it out, so I am not present all the time either. It really is a practice. Be kind to yourself when these kinds of errors occur, but do take a look at it- were you fully present in the moment? Being present can even help us be more grateful, which is definately linked to happiness. Just begin by being aware of where you are and what you are focusing on. Then continue to practice it.

If you need a little help in this area, reach out and let’s chat.

the truth about superfoods

Faster than a speeding bullet! More powerful than a locomotive! Able to leap tall buildings in a single bound! It’s Superwoman…. and the only way she could do all that is from superfoods!

Or is it??

Seems you can’t turn around these days without running into a superfood. I personally have a love-hate relationship with them and here’s why:

The truth is that no one food is super because they all have different values that help our health. Yes, there are some that offer more than others for a specific need and time, but we need to remember that there are no magic solutions (pills, powder or even a specific food) that guarantees our health. We can’t just consume one ‘superfood’ and expect miracles.

There are the sexier superfoods, the ones that get lot more marketing play than the others, perhaps thanks to their exotic upbringing. Think goji berries, maca powder, baoab, moringa powder, camu, wheat grass…and the list goes on. These foods tend to be more expensive on the outset but they are so dense in nutrients that a little goes a long way.

But with all this marketing around the new sexy superfoods that come from places like Peru and Brazil, it seems we have forgotten the original superfood standards found in our own backyards like broccoli, leafy greens, blueberries, garlic, sweet potatoes, and dark chocolate even. These all still hold a strong case to be included in the diet daily and I would argue are more important than the exotic ones mentioned above.

But it’s about everything in balance, not something found in pill, a powder or in one superfood. Eat the rainbow (i.e. a variety of fruits and vegetables), cut out processed foods, incorporate mindful living, meditate (or breathe), get involved in your community and get in some exercise. Fill your plate with superfood vegetables and add in a few exotic ones here and there if you want.

Remember, small changes lead to giant strides in our health.

Need help getting back to the superfood basics? Connect with me and let’s get you started.