Making Peace with Your Body through Integrative Movement

Making Peace with Your Body through Integrative Movement

Integrative Movement – Making peace with your body

As a woman who suffered from fibromyalgia most of my life, I know what it feels like to think that my body is the enemy.  I felt like my body had betrayed me and didn’t support me. It, along with all the symptoms, was an enemy to be conquered.  I prayed for a new body.  If I just had a different body, then I could do and have the things that I wanted.


Then I discovered yoga

I was lucky that early in my life I discovered yoga and then lived as a residential member of Kripalu Yoga and Health for several years.  It was during that time that my life changed, it literally saved my life.  The things that I learned through the practice of yoga and creating a deeper relationship with my body has been the foundation upon which i have been able to rebuild my health.


Your body is the best book you will read on your health!

A quote from my teacher highlighted this principle, “Your body is the best book you will ever read on your health.”   By practicing yoga, I built a healthy relationship with my body.  Yoga gave me the gentle exercise I needed, it kept my muscles toned, my organs healthy and detoxified, and helped me to develop the ability to be present.  But more than that, it taught me to listen to my body and understand its messages.


Pain is just a sensation???

One day, when I was feeling intense pain, someone said to me, “Pain is just a sensation, see what happens if you watch it”.  Such a novel idea.  Until that moment, I just thought of pain as something that I hated and wanted to go away.  In my yoga practice, I began to watch the pain/sensation.  I began to discover what happened when I was simply present with the pain/sensation.  Often pain would dissipate when I was present with it.  I created a relationship with my body and with the pain.


Benefits of being present in your body.

The ability to be present in my body and listen to my body, has been my guide in rebuilding my health.  Here is some of what I learned:

  • What types of exercise were right for my body. 
  • What foods were healthy for my body and which weren’t. 
  • How to release tension through awareness and breath. 
  • How to feel and release trapped emotions. 
  • How to uncovered negative beliefs that were sabotaging my health and my life. 
  • My connection with my body helped me to connect to a higher wisdom that has guided me in my life.


The experience of yoga carries into other types of movement.

In later years, when I explored other types of exercise, I realized that because of my yoga practice, I could easily pick up other forms of exercise and movement.  Self-awareness became an asset in any form of movement I practiced and enhanced the benefits.


If yoga isn’t a posture, then what is it?

Yoga really isn’t twisting your body into a pretzel.  The word yoga means union.  It is the union of body, mind and spirit.  It is the practice of being present in your body (and in your life).  The essence of yoga is awareness of each moment and creating a harmonious relationship with your body, heart, mind and spirit.


The birth of Integrative Movement

Out of this awareness, I developed what I call, Integrative Movement.  Integrative movement is what happens when you combine movement, awareness, breath and intention.

On January 29, I am offering a free webinar introducing you to the practice of Integrative Movement.  We will be using a guided gentle chair yoga practice to learn how to be present with our body with awareness and breath.  Magic happens when you combine awareness, breath and movement with a healing intention.  This is a simple class that anyone can do.  All you need is yourself, a chair, clothing that won’t inhibit your movement . . . and a computer, pad or cell phone.

Stay tuned for more details.


Awareness Practice.

This week, consider your relationship with your body, with your pain.  Here are some questions you can ask:

  1. Are you aware of your body?
  2. Do you hate your body?
  3. Do you love your body?
  4. Do you hate your pain?

There isn’t a right or wrong answer to this.  Just be truthful about how you feel.  The truth will set you free.


May your and your body be one,


Discovering Underlying Causes of Health Challenges

Discovering Underlying Causes of Health Challenges

Discovering Underlying Causes of Health Challenges

Last week’s blog talked about the possible causes of a symptom.  Yet, it raises the next question:  If the underlying cause of a symptom can be from many possible causes, how do I determine the underlying causes of my symptoms?  

Discovering and resolving the underlying causes of a symptom, takes some detective work.  As a Wellness Coach, I have many tools with which to discover the underlying causes of symptoms. 

When working with a new or potential client, I have them fill out an intake form and then do a Discovery Session.  During this session, we review the intake form and I ask more questions to draw them out.  I specifically look at many of the things in the previous article, such as:

  1. Diet
  2. Exercise
  3. Childhood history
  4. Traumas
  5. Relationship status
  6. Work and lifestyle factors
  7. Current life stresses
  8. Weight, sleep, digestion
  9. Family history
  10. Onset of symptoms 

By the end of the session, I have a pretty good idea of some of the underlying causes and where to go next to get more information. 


Diet is an important factor

This is true even for people who think they are eating well.  There are many diets on the market, hundreds of books, masses of information on the web, many beliefs about what is and isn’t healthy, diets for various illness, and of course the latest fads.    It can be confusing and difficult to determine what is right or you.  

After working with various dietary approaches for numerous years, I came across the Metabolic Typing Diet approach by William Wolcott.  There are three unique things about his approach to diet that make all the difference in the world.  First, each person is unique, so one dietary approach isn’t right for all people.  Second, it is important to treat the person first, not the disease.  Second, it is important to learn to listen to your body so that you can tailor the diet to your unique needs.  An in-depth questionnaire is needed to identify the person’ type and then some coaching session to support the individual in integrating the recommended foods into their diet and how to read the signs in the body to further customize the diet to their unique needs.  

The food you put in you mouth is more important than the supplements that you take for insuring improving your health.  You can spend lots of money on supplements, but if your diet isn’t right, your health may still be compromised. 



Moving the body is important.  Understanding what blocks us from exercising is just as important.  Understanding the right exercise for your unique body type and health status is an additional factor to look at.  Too much exercise can be detrimental or not enough movement can be detrimental.  Discovering the right exercise for your body is the key.   Listening to your body and understanding its needs and limitations is important.    


Trauma, suppressed emotions, and unconscious beliefs.  

Even though the symptoms are in our body, there is a relationship between the body, mind and emotions that cannot be ignored.  When we are in a start of high anxiety, our body doesn’t get the rest it needs it cannot effective repair and rejuvenate the body.  The underlying cause of high anxiety is unresolved negative life experiences.  

Some traumas are apparent, but there are also traumas and negative life experiences that aren’t so apparent.  The subtle conditioning from childhood that we consider normal can be just as detrimental to our health as a short-lived traumatic experience or a traumatic experience that has been buried in our subconscious memory.  

Discovering and resolving the traumas and changing our subconscious life negative, stressful beliefs is a process.  It is also life changing and in addition to an important factor in rebuilding our health, it also puts us on a path to greater happiness and fulfillment in our lives.     

The tools that I work with in discovering and resolving these traumas include Inner Presence Coaching and The Healing Codes.  Through a guided process of developing the ability to witness the mind and emotions and bringing the suppressed emotions and unconscious beliefs and memories into conscious awareness, resolution guided by your inner wisdom is natural and effortless. 


Lifestyle Review 

A lifestyle review from an outside objective trained perspective, identifies imbalances in lifestyle.  The next step is identifying and resolving blocks to making shifts to a more balance lifestyle.  The inner transformation process I described above, helps to identify and resolve the blocks.  


Hidden energetic and metabolic imbalances 

I also use a system called SpectraVision that provides a scan of the individual’s status in real time based on the principle that the body is designed to heal itself, given what it needs.  It provides information on imbalances in the body that are not readily detectable by the human mind.  The scan provides information about toxicity, emotional stresses, energy flow in the body, the ability of the body to detoxify, and possible causes of distress, emotional, physical, energetic or nutritional.  

The SpectraVision Scan is also used to create a treatment plan to rebalance the body and give it the support it needs to rebuild its health.  



Being more aware of your body and what triggers symptoms is also an important part of the discovery process.  You live with your body 24/7.  Your body is constantly giving your feedback and information.  Tuning into your body and understanding what it is telling you is an important process of rebuilding your health.  


Taking Control of Your Health

If you look at the 10 items I identified in my blog on Anatomy of a Symptom, you may notice that all these things are within your control.  You can resolve traumas.  You can eat a better diet.  You can feel your emotions.  You can identify and shift beliefs.  You can make lifestyle changes.  You can love yourself.  You can resolve energetic imbalances.  You can detoxify your body.  

Knowing what the imbalances are and how resolve them puts your health within your control.  It is empowering.  It does take a commitment to the process to learn how to do this, but once you know how, your health is in your hands.   And you will be able to stay healthy for a lifetime. 


May you reclaim and rebuild your health, 



Stay tuned.  Online workshops, coming in 2020, beginning on January 29, 2020.  

Making Peace with Your Body through Integrative Movement

12 Steps to Balance the Body

Beyond Fibromyalgia – Balance the Body

The Beyond Fibromyalgia program is a comprehensive system of healing and balancing all aspects of who we are, including our body, emotions, mind, expression, spirit, and energy.  The body is the foundation and connects with all other dimensions.

In this article, we are going to introduce 12 steps to support your body in rebuilding wellness.

Steps 1-8 talk about the basics to becoming and staying healthy.  Steps 9-12, give us an opportunity to go to a deeper level of healing and well-being.

  1. Listen to your body
  2. Eat Real Food
  3. Drink Water
  4. Move your body
  5. Breathe
  6. Get adequate sleep
  7. Honor your bio-individuality
  8. Manage Stress
  9. Uncover and eliminate food sensitivities
  10. Detox Your Home
  11. Detox your body.
  12. Identifying imbalances and malfunctions and rebalance and restore the body and its systems.

 1.  Listen to your body

Your body communicates to you all the time.  It tells you what foods support health and healing and what foods don’t.  It tells you when you need to rest and when you need to move your body.  It tells you when you have too much stress in your life.  Your body tells you when something in your body or life is out of balance.  Your body is your friend and if you learn to listen to and interpret its signals, it will become a trusted guide in your healing process.

We have cut ourselves off from the communication from our body.  We ignore the body’s signals, we take pills and potions to silence the signals, and we do not know how to interpret the messages that our body is trying to send to us.   Step one of the healing process is to reestablish communication with the body.

2.  Eat Whole Food

The fuel for your body is whole foods, including vegetables, fruits, grains, dairy, meat, and fats.  Just as nature created your body, nature created the perfect food for your body.  Each food that we eat provides our body with unique and irreplaceable nutrients in the proper balance for our bodies.  Our bodies know how to use the foods created by Mother Nature to keep our bodies healthy and in balance and the systems in our body functioning at maximum efficiency.

In the world today, our food supply is being tainted with highly process, modified and even manufactured “food.”    Eating processed, modified and manufactured foods does not give our bodies the proper nutrition in the proper balance so in essence we become malnourished.  As our bodies are not getting the proper fuel, our systems begin suffer and malfunction.  Our body does not have the right fuel to heal and support itself.  Plus the body cannot keep up with eliminating the on slot of chemicals that it needs to dispose of.  The result includes faster aging, aches and pains, poor sleep, fatigue.  Our body also sends us signals to let us know what nutrients we are missing from our diet in the form of food cravings.

Step two of the healing process is to return to eating whole foods as close to its natural source as possible.

3.  Drink Pure Water

Your body is somewhere around 50-75% water.  Water performs many vital functions in the body.  Your brain needs water to function, your body needs water to flush out toxins and cellular wastes from the body, and your blood is primarily water and works to bring oxygen throughout the body.  These are just a few examples of the importance of water.  The quality of water is also important.  Filtered or spring water are the best options.

We often replace water in our diet with coffee, teas, sports drinks and sodas.  These types of beverages often contribute to dehydration rather than to hydration and are filled with unhealthy chemicals or stimulants.  Sometimes we simply don’t drink enough liquids of any kind.  By the time you feel thirsty, your body is already dehydrated.

Step three of the healing process is to drink adequate high quality water.

4.  Move Your Body

The human body was designed to move.  Movement of the body keeps the body healthy and strong.  Moving the body keeps the muscles toned and strong, the heart healthy, the joints lubricated and healthy, and assists the organs in fulfilling their functions.  Movement assists the body in detoxifying cellular wastes and helps to transport nutrients and oxygen throughout the body.  Movement also gets you where you want to go in life.  A variety of movement is needed to include strengthening, cardiovascular, flexibility, and ease.

For many of us our lives are more sedentary than they have been in the past.  We have compensated with gyms and numerous forms of exercise.  Some of us exercise too little, some too much.  Yes, you can over exercise as well as under exercise.  Some focus too much on one category such as strengthening or cardiovascular rather than a balanced routing including all categories.  Exercise can be fun activities such as dancing or playing a sport.

Step four of the healing process is to include a balanced exercise routine in your regular schedule.

5.  Breathe

The most important nutrient that we take in every minute of every day is air.  Breath is life.  Your life begins with the first breath in and ends with your last breath out.  Without breath/air/oxygen, you would cease to be alive in 3-4 minutes.  You can live for up to 3-4 months without food and up to a week without water, but you cannot even live 5 minutes without air.  The breath brings the important nutrient of oxygen into your body and rids the body of metabolic and cellular wastes.  The breath also fosters self-awareness, assists you in listening to your body, and can help to manage stress.

For many of us, our breaths are shallow, we do not use the full capacity of our lungs and we do not exhale fully to empty our lungs before taking in the next breath.  The busier we get, the less breath we take in.  It is a simple yet very valuable process to take a few minutes each day to simply watch the breath and then slow down and deepen the breath.  In addition to this simple process, there are breathing techniques that we can learn and use to support health and balance in the body, emotions, mind and spirit.

Step 5 is learning to breathe more fully and completely.

6.  Get adequate sleep

Sleep time is the part of our day where we allow the body, mind, emotions and spirit to rest and rejuvenate.  The body needs this time to repair and replenish itself so that it can continue day after day.  Likewise, the mind needs down time.  We need time where we can sink into the deepest recesses of our being and reconnect with our source.  This rhythm aligns us with the rhythm of the earth and keeps the cycle of life strong.  The number of hours that we sleep, the quality of our sleep and the rhythm of our sleep cycles are all important factors in getting adequate sleep.

In our busy lifestyles, we lose this natural rhythm.  We compromise our sleep by cutting down the hours available for sleep, by staying awake late into the night (or early morning hours) and by compromising the quality of our sleep.  Good dietary and exercise routines are important in insuring a good night sleep.  A balanced schedule with adequate time for sleep that is in harmony with nature is important as well as managing the level of stress in our lives.

Step 6 is getting adequate good quality sleep.

7.  Honor your bio-individuality

Each person on this planet is as unique as each individual snowflake.  This individuality extends beyond the color of our hair and eyes.  It impacts our personality, our water needs, our exercise choices and our food choices.  Just as some plants like more sun or more water or different types of soil, the needs of our bodies differ from person to person.  Have you ever wondered why some people never gain weight no matter what they eat or some people can lose weight on a high protein diet when another person would gain weight on that same diet?  Why do different people like different foods?

This is all about bio-individuality.  If you are eating foods that suits your unique bio-chemical needs, you can eat all you want with no issues around weight gain or loss.  You will have a stable and abundant supply of energy from morning until night fall.  You will have less aches and pains.  Your mind will be clear and focused.  Your hormones and emotions will be more stable.  Your food cravings will diminish.

In our world today, we get an abundance of conflicting information on diet and exercise.  How do we know what is right for us?  We are taught to not listen to our bodies, but to follow someone else’s idea of what our bodies need.

By learning about your unique bio-individuality and adjusting your diet and exercise to align with that, you will be supporting your body in moving towards health and balance.

8.  Manage Stress

Stress is a part of our lives and always will be.  Stress is that which moves us forward into creating new solutions to the challenges that we face in our lives.  Stress helps us to evolve beyond limiting beliefs and who we think we are into the next grander vision of ourselves.

Stress in the body also helps us to become aware when something is out of balance and gives us notice that we need to pay attention and take action to bring ourselves back into balance.  Stress can be found on the physical, emotional, mental and expression levels of our existence.  And stress in one area impacts stress in the other areas, so it is important to become aware of and address the stress in a timely manner.  If stress is unaddressed, it leaves a negative imprint in the body and can cascade into numerous challenges on all levels.

The steps included in this article are ways to reduce stress on the physical level.  Each phase of the Beyond Fibromyalgia program is intended to bring balance to a different dimension of ourselves and thereby reduce stress on the physical body.   Watch for upcoming blogs . . .

9.  Uncover and eliminate food sensitivities

A healthy food for your body is a food that your body can digest and utilize to provide your body with proper nourishment.  Along with our bio-individuality, there are some foods that agree with your body and some foods that may not agree with your body.

Maybe you love a food, but after eating it, you don’t feel so good.  You may even say, “I like that food, but my body doesn’t.”   You might feel sluggish or get a stomach ache or heart burn or diarrhea or fuzzy minded or overly emotional.  If so, these are foods that are contributing to ill health rather than good health.

Some of these foods are easy to identify because the results are immediate and noticeable.  Sometimes the effects of these foods are more subtle and take time to impact the body.  These are the foods that need some detective work to uncover.  Identifying and eliminating foods that your body reacts negatively to is an important step in creating a strong and healthy body.  Watch future blogs for ways to identify and eliminate food sensitivities.

10.  Detox your home.

Keeping your home clean and uncluttered is another way to support your health.  Cleanliness provides a safe, healthy and comfortable place to live and thrive.  A place to rest, work and play.  A physically clean environment contributes to improved health.

Just as our food supply has been inundated with unhealthy foods, the cleaning products and personal care products you use can provide a constant source of toxicity that the body has to deal with.   This creates additional stress on the body and forces the body to use its resources to deal with the onslaught of toxins.  Using cleaning products and personal care products that are made using natural and bio-degradable ingredients will go a long way to improve your health.

11.  Detoxify your body

The body is designed to naturally eliminate toxins from our external environment and those created by our internal metabolic processes in order to keep the body clean and healthy.  Sort of like an internal bath.  Eating unhealthy foods and living an unhealthy lifestyle over time results in toxicity in the body above and beyond what our body can naturally eliminate.  These toxins create stress on the body, interfere with the normal functioning of the body, stress the immune system and contribute to pain and other illnesses. As you upgrade your food and lifestyle, doing a targeted cleanses can assist your body in more quickly eliminating the toxicity.  It is also a good idea to integrate some detoxification protocols in your lifestyle on an ongoing basis.   In this way, your body will achieve and maintain maximum health.  Watch for future blogs on how to detoxify your body.

12.  Re-balance and repair the body and its systems

The body is designed to maintain balance and health with all systems working at maximum efficiency.  This would include the immune, digestive, detoxification, elimination and hormonal systems among others.  In order to maintain excellent health all of these systems need to be functioning and in balance with each other.  Eating a poor diet and living an unhealthy lifestyle can push the body beyond its ability to stay in balance.

As you change your diet and upgrade your lifestyle, it is important to identify imbalances and compromised functioning within the body.  Once these are identified, targeted protocols can be implemented that will assist the body in returning to full balance and optimal functioning resulting in improved health.   See future blogs on how to re-balance and repair the body.

In Closing

As you can see, rebuilding your health is a process, not an event.  It does take intention and commitment.  Taking baby steps, choosing one thing at a time, implementing it and sticking with that until it feels natural.  Then take another baby step.  With this focus, over the course of time, you will be adopting a healthy lifestyle and improving your health.  

Help is available.  I work one on with with clients who want support in making and sticking with lifestyle and dietary changes.  If you are interested in this, you can schedule a Complimentary Discovery session with me.   By next year, I will be offering group programs so that more people can receive coaching at an affordable price.  

If this isn’t in your budget, keep reading my blogs.  I will be offering ongoing information on how to take the baby steps.  Also, join the online Kaleidoscope Healing Circle.  This is a place for us to come together as a community to support healing, compassion and empowerment.  

Above all, be kind and compassionate with yourself.   An action done with love, love for yourself,  is more powerful than anything else.  You are a beautiful, amazing woman.  You deserve to be healthy and have a fulfilling life filled with love.  Allow that to be your motivation.

Much love to you,


Starting July 9th:  Online

Kaleidoscope Healing Circle

All July Sessions for FREE!

  • Every Tuesday
  • Online via phone or zoom

Includes: yoga, gentle movement, self inquiry, energy healing, guided experiences, empath training, integrative presence, sound healing and more.

Ready to release depression and Fatigue?

Ready to release depression and Fatigue?

Does it seem like no matter what you do, you just can’t overcome feeling fatigue and depression? 

If so, you’re not alone. 

Click here to discover new tools to release depression and increase your energy. 

The fact is MOST women with fibromyalgia struggle with overcoming depression and maintaining a positive attitude about life. 

But there is a good reason why they fail…and the reason they fail can be the reason you succeed. 

It’s because while they might try to think positively to keep their spirits lifted, they neglect an important part… creating emotional freedom. 

If you caught my recent blog post on “Emotional Freedom and Fibromyalgia”, you know that there are 5 things you MUST know in order to create a healthy relationship with your emotions and create emotional freedom. 

  1. Feeling your emotions is healthy and helpful.
  2. By suppressing your negative emotions, you also suppress your ability to feel positive emotions.
  3. When you suppress your negative emotions, they still want to be felt, so they are constantly felt on a subconscious level. 
  4. Suppressing your emotions takes energy and leaves you feeling drained and fatigued
  5. Suppressing emotions block the flow of energy in the body, which inhibit the proper functioning of the body, which contributes to fatigue.  

That’s why I created The Kaleidoscope Online Healing Circle. It gives you everything you need to create emotional freedom so you can feel, honor and respect your emotions and release suppressed emotions to increase your energy level and feel contentment and inner peace.  

Here’s what you get: 

  • Gentle movement, yoga postures and dance to release physical tension and pain so you can feel more relaxed in your body.
  • Breath work and body awareness to release suppressed emotions so you can experience emotional freedom.
  • Self-Inquiry so you can discover and rescript underlying unhealthy beliefs into positive life affirming core values.
  • Energy Healing so that you can neutralize destructive cellular memories and free yourself from your past
  • Inner Presence activation so you can connect with your higher self and feel grounded within your own knowing.
  • Empath Training to help you to embrace and care for your empathic self, reconnect with empathic abilities and use them to benefit yourself and others. 

Click here to learn ALL about The Kaleidoscope Online Healing Circle 

Normally, to get all of this, you would have to pay hundreds of dollars for one-on-one sessions.

But by joining the Online Healing Circle, you gain a community of like-minded women who are committed to rebuilding their health under the guidance of an experienced teacher and healer.  And you can save up to $300 per month. 

AND, I am offering the month of July for FREE 

Click here to be one of the first to join 

Ready to take the next step towards overcoming depression and fatigue to increase your energy level and feel contentment and inner peace.  

Click here now 

Yours in health and wellness,


P.S. Right now, grab your space in the FREE July sessions online Kaleidoscope Healing Circle.  

10 Helpful Hints for Healthy Eating

10 Helpful Hints for Healthy Eating

Healthy Fuel for a Healthy Body

The food we put into our mouth builds our body and provides the energy we need to function in life.  If we put unhealthy foods or foods that are not in alignment with our body’s unique needs, our health will be compromised.  Understanding and making healthy dietary choices an important part of rebuilding our health.

Baby steps for a smooth transition

We get comfortable with what we eat.  The known is safe.  The unknown can be scary.  We are all subject to following known habits as they are encoded in our brains.  To do something new or different requires the brain to create new neural pathways.  That takes time and consistency with the desired change.  Taking baby steps allows for the changes to take place naturally and harmoniously.

Feed the body, feed the mind

In the book “The Yoga of Eating” by Charles Eisenstein, he says that any change we make on the physical level will lead to a change on the mental/psychological level.  In my yogic training, we were taught that our body is a gross mind, and the mind is a subtle body.  That means that the body and mind are mirrors of each other.  A change in one begins a change in the other.  Making changes, therefor, requires commitment and consistency.

My diet today is very simple and wholesome.  The way my diet is now didn’t happen overnight.  I have been working on my diet for many years and it has gone through many evolutions.  It still changes and evolves as I evolve.  My body tells me what to eat, not some external diet theory.

Start with some healthy guidlines

In the beginning, we do need to follow certain guidelines about diet.  We need guidelines that will bring our bodies back into a state of inner balance and health.  As your balance and health improves, your body will tell you what is working and what is not.  Then you can switch to following you body on what to eat and not.


10 Helpful Hints

  1. Increase the amount of whole foods in your diet.

Whole foods grown in healthy soil provide the essential nutrients that your body needs.  Whole food are also foods that have been minimally processed.  Processing foods strips the nutrients from foods and undermines the health benefits of the food. 

  1. Start your day with healthy balanced breakfast.

Breakfast is the most important meal of the day.  It set the tone for the rest of the day.  When you wake up in the morning, you have been fasting for several hours.  The body needs nourishment to start your day.  When you skip breakfast, your blood sugar will drop, your body won’t have the needed energy or nutrients provided by the food for energy or building and repair.  The body is constantly building new tissues, repairing damaged tissues and performing other functions which need nutrients to function properly. 

  1. Eat three balanced meals each day.

Skipping meals puts the body in a state of stress.  The body needs a consistent flow of energy and nutrients to function optimally.  Without those nutrients a downward spiral of functionality occurs.   Also, the stress response is activated, the body will secrete adrenaline and you will remain in a flight or fight mentality which further inhibits proper functioning of the body. 

  1. Eat a balance of protein, carb and fat at each meal.

Our bodies need a balance of protein, carbohydrate and fat to function optimally.  Without all three nutrients in each meal or snack, the body doesn’t have the balance of nutrients it needs.  The right balance of protein, carb and fat is unique to each individual and can be determined by a metabolic typing assessment. 

  1. Drink spring or filtered water.

Water is essential for the body.  Although we look solid, more than half of the human body is actually liquid – a briny fluid, much like sea water.  This fluid keeps us in good working order, cushioning and hydrating our cells, tissues and organs, transporting nutrients and eliminating waste from the body. 

  1. Choose healthy fats

Healthy fats support important functions in the body. They provide energy, absorb vitamins, maintain proper body temperature, and protect your body.  In addition, fats are part of the essential cellular membranes in the body and the brain, are responsible for making hormones, and keep the hair and skin healthy.   

  1. Eat a large variety of vegetables.

Each vegetable provides specific nutrients and energy.  By eating a large variety of vegetables, you will receive more of the nutrients that your body needs to get and stay healthy.  One way to increase the variety of vegetables is to include lot of different colors in your meals.  That makes the meals more attractive and appealing and provides a broader variety of nutrients. 

  1. Eat in alignment with your bio-individuality.

Our bodies are each unique.  Your dietary needs are unique.  One man’s food is another man’s poison.  Some people do well on a high carb, low protein diet.  Others need a high protein and fat diet with low carbs.  With a metabolic typing assessment, you can have a good starting place to know what it feels like to eat a diet compatible with your bio-individuality.  Once you are grounded in that, then you can call upon your body to tell you how and what to eat. 

  1. Chew your food.

Digestion begins in the mouth.  As you chew your food, your saliva mixes with the food and begins the digestive process.  Chewing also informs the body of what foods you are eating, and your digestive system prepares for that food to come through.  Without chewing, the necessary enzymes are missing, and the digestive system lacks the information it needs to fully digest the food.  Also chewing aids to the body feeling satiated and therefor reduces the likelihood of over eating. 

  1. Eat with awareness and gratitude.

Awareness and gratitude relax the body and allow the digestive system to be fully operational.  I you eat on the run or with out appreciation for your food, the sympathetic nervous system over rides the digestive process and lessens the effectiveness of digestion and absorption of nutrients.  Gratitude in itself is healing and nourishing to the body and soul which reduces the tendency of eating to get an emotional need met rather than eating to fuel the body.


This Weeks Introspection

Take some time this week, to reflect on your diet.  What positive changes have you made to your diet?  How do you feel when you eat healthier foods?  What might be a next baby step that you can make to take you diet to the next level?  


Until next week, may your food fuel your health and may your health guide your eating choices.  



The Most Important Nutrient for Good Health

The Most Important Nutrient for Good Health

Breath is Life

The most important nutrient that we take in every minute of every day is air.  Breath is life.  You life begins with the first breath in and ends with your last breath out.  Without breath/air, you would cease to be alive in 3-4 minutes.  You can live for up to 3-4 months without food and up to a week without water, but you cannot even live 5 minutes without air.  

Breathing and Life Energy

In all ancient traditions, the breath and management of the breath was highly valued.  Ancient yogis knew the power of breath.  They created an entire science of breath called pranayama.  Prana means life force; Yama means control.  Their philosophy held that control of vital breath is the key to good physical health and calm, clear thinking. 

Modern research also shows that by slowing down and deepening our breath shifts us from the stress response to the relaxation response.  Slowing the breath down slows the heart, normalizes blood pressure, increases blood flow to the digestive system, deepens sleep, increases energy, focus, concentration, and memory

Breath as a Tool for Self Awareness

Practicing being aware of the breath for a few minutes each day is a wonderful tool for self awareness.   Simply by closing your eyes and watching your breath for a few minutes will begin to bring your awareness to your inner experience.  That creates balance in the body, mind and emotions. 

Breathing Techniques

Breathing techniques have been developed for attaining peak performance, managing stress and improving overall health.  They are easy to master and have profound effects.  In just minutes a day, you can feel increased vitality, strength and peace.

Conscious movement of breath can be applied to achieve a state of relaxed vitality so that optimum health is reached and maintained.  The breath is one of the few body systems that is both voluntary and involuntary.   We can use the training of breath as a tool to achieve heightened energy and awareness and to resolve specific problems such as lowering blood pressure, stop smoking, and lower stress.

The Natural Breath

Have you ever watched a sleeping baby?  Its little tummy moves outward easily and fully as it breaths in air.  This is how we all breathed as a child, fully and deeply.  A full deep breath will bring in as much as 2 quarts of air with each breath, which includes energy, oxygen and other nutrients for the body. 

For a minute place your hands on your belly and inhale slowly, and deeply letting your abdomen expand like a balloon.  Let the abdomen fall as you exhale slowly; you are releasing old stale air.  Inhale easily; feel your abdomen expand again.  Press the air out as you contract, as you pull your abdomen in while exhaling.   How do you feel?

Awareness Practice

This week, take 5 minutes each day to practice the Natural Breath.  Somply place your hands on your abdomen and expand the belly like a balloon and then release the breath.  How do you feel after breathing into the abdomen? What do you notice? Is it difficult or hard to breath deeply? Do any emotions come up? Are you wondering if you are doing it right? Does your mind get quiet or not? Take some time to reflect on or journal about your experience.  

Share your experience or questions if you would like.  I am here to support you.  

May you enjoy the benefits of full breathing.