Trust, A Complicated Relationship

My relationship with trust is a complicated one.  In life, I generally fall back on the sentiment that ‘whatever’s meant to be, will be’. But my instinct is to protect before I trust.  To protect my energy from burn out.  To protect my ego from judgment.  To protect my happiness from disappointment.  Not wanting to feel affected if things don't work out as I may have hoped, I constantly temper my expectations.  I rarely fall into the ease of trust.  Not allowing myself certain expectations or hopes, because on a deeper level, I don't want to become tied to the outcome.  Wanting to be okay with however my life ends up playing out, I choose to avoid the vulnerability of trust. 

Trust doesn’t come that easily to me.  It’s something I have to remind myself to ease in to.  On a slow day in practice, trust that my practice will grow.  When any little symptom pops up, trust that the body can heal.  When I don't feel connected to anyone, trust that the right person will come along when the timing is right.  When I feel hurt by someone, trust that most things aren’t personal.  When I struggle with making a decision, trust that the answers will come.  I mostly exercise trust, as a tool to dispel the tension I feel around something.  Trusting the process is an ease that often takes effort.

I had one of those moments the other day at spin class when oxygen deprivation kicks in and the daydream zone strikes.  I asked myself what I most wanted to trust.  What came up?  …that I am capable.  I was surprised how quickly that answer popped up.  I think there’s a lot of doubt subconsciously around my capacity, and I tend to favor a safer route.  There’s a lot of things I hold back on, mostly from a place of fearing burn out.  A place where I have been, and no longer felt like myself; a place I dread.  I want to trust that I am able to push, that I am resilient, and that I can thrive. 

This mostly comes up for me around career and sport.  I want to push to take on big goals, but in the last few years, I have had a big block around that.  My justification for holding back was that I felt I needed to rest and recover, but I know that the fear of burn out and not feeling like myself was in that tangled mess.  On a subconscious level, I had stopped trusting my capability and capacity.

Lucky for us, we have the privilege of choosing our thoughts.  We can catch ourselves, and alter our instinctive thought patterns.  We can choose trust, and a feeling of ease when tension starts taking over.  Mindfully evaluating where our behaviors are driven by fear, and where our attempts to protect ourselves are no longer serving us.  We can only know the balance between fear and trust by constantly checking in and re-evaluating what we allow to propel us.  We need a healthy amount of both fear and trust, but a state of trust propels the confidence to progress and grow.  So… I’m going to choose to trust more this month and see what happens.  BIG THINGS! Hah ;)

Santa's Little (Health) Helpers

With the holiday season upon us, we have Christmas parties, family dinners, nights out with friends, and lots of Christmas shopping to look forward to.  We also have some overeating, hangovers, stress, and exhaustion coming our way though…if we can’t help it.  So here’s a few herbal tinctures that I’m going to be keeping in my Christmas care package, whether I’m staying close to home, or away on a vacation.  

Herbal tinctures are one of my favorite therapeutic methods to improve whatever health situation you have going on.  On average, I like to choose 4-5 different herbs to combine in a single formula.  Each herb has a set of unique constituents, that are responsible for specific actions.  Formulating a tincture is amazing in that you can really tailor them to suit your exact health goals.  Tinctures are made by using different percentages of alcohol as solvents, in order to extract specific plant constituents chosen for their actions in the body.  So here are a few of the tinctures in my care pack!

First of all, I seem to always come down with a cold as soon as there’s some time off- my body finally crashes, and the cold and flu bugs finally win the fight.  I’m never happy having to spend my precious time off, hermit-ing in my house with a mean headache, runny nose, and sore throat.  So naturally I want to move through it, letting it run its course, only on fast forward.  To do this, I like to make a tincture using herbs that will support my immune system, act as antimicrobials, promote lymphatic flow and detoxification, and help stimulate the lung tissue to be able to get rid of any mucous trying to hide out in there.  In my immune tincture this year, I used the following herbs:

Echinacea root

Thymus vulgaris (Thyme)

Lomatium dissecta (Desert parsley root)

Glycyrrhiza glabra (Licorice root)

Phytolacca decadra (Pokeroot)

My second essential is a tincture to hold my hand while I suffer through a hangover.  I usually have good intentions when I go out… and these good intentions are pretty much entirely motivated by the dread of the following day’s hangover.  Every hangover I get makes me want to swear off of alcohol forever, but then a few days pass, and the anticipation of a fun night out with friends erases all negative memories.  Once I’m out, I’m generally in a pretty great mood, and that leads to later nights and more time to drink additional unnecessary drinks.  As evil as the hangover is, I wouldn’t trade those nights in.  What I would do ... is try to seek a magic fix, so that the punishment of the last night’s events aren’t as crippling, AND remind myself not to feel guilty because those nights don't happen all that often anymore (except…. at Christmas).  The herbs I chose for this tincture have constituents that act as moderate analgesics, mood lifters, cognitive enhancers, and liver supporters.

Rosmarinus officinalis (Rosemary)

Piscidia erythrina (Jamaican dogwood)

Hypericum perforatum (St. Johns Wort)

Camelia sinensis (Green tea)

Piper methysticum (Kava-kava)

Lastly, and probably the most essential over the holidays, is some digestive support!  With all the amazing foods and treats that we are so lucky to be surrounded by, I know I myself, make fast enemies with the top button of my pants.  After most meals, I feel like there isn’t a single digestive enzyme that hasn't been abused, leaving me feeling bloated, and ready to spend an hour (or two) uncomfortably shifting around on the couch.  Bitter herbs help to stimulate the production and release of digestive enzymes, helping to better break down foods, and absorb nutrients from everything you’ve thrown at your mouth.  Here are the herbs in the Digestive Bitters formula that I bought:

Taraxacum officinalis (Dandelion root)

Cynara scolymus (Artichoke)

Gentiana lutea (Gentian root)

Mentha piperita (Peppermint)

Angelica archangelica

Citrus spp.

The holidays are magic for the energy and excitement they bring.  It’s an indulgent time - indulging in time spent, in foods eaten, in treats relished, in late nights dancing, and in gifts given (to others, and... yourself).  There's much more to look forward to then to dread, especially with some potent helpers at your side!  These are just a few of the key players in my Botanical Christmas First Aid Pack this year, to get through the season a little more unscathed!  

Happy Holidays!!

A Cocktail Without the Hangover

A cocktail you say? I wanted to talk about a different kind of cocktail… the ‘Myers' cocktail’.  Ever heard of it?  Right now there’s some buzz around it- an IV drip that delivers a therapeutic dose of a set formulation of nutrients.  There are IV ‘bars’ popping up around the greater Vancouver area, and the price for these cocktails is steep!  So are they worth it?

What this particular cocktail does, is essentially deliver nutrients in a quick and efficient way to the bodily tissues that need them.  Intravenous administration bypasses the digestive system, and delivers nutrients directly into the bloodstream for immediate assimilation and use.  

The Myers' cocktail tends to be beneficial for people with:

Lowered immune function or immune imbalance (chronic illness, allergies)

Malabsorption issues/ malnourishment (Crohn's, ulcerative colitis, poor diet, prescription drug treatments)

Fatigue (stress, overwork, exhaustion)

Fibromyalgia or chronic pain syndromes

This burst of usable nutrients is very supportive to immune function and overall health.  For that reason, the IV therapy can also be considered as a natural flu shot, or way of boosting immune function as we move into cold and flu season, where we're constantly trying to dodge the runny nosed, coughing people around us! 

What the Myers' cocktail is not intended for, is a replacement for healthy choices or a quick fix.  It isn’t intended for regular health maintenance, or an insurance plan to back up poor lifestyle and diet choices…. Although of course we can all use a little help now and then! 

The Classic recipe:

Vitamin C to support immune function, provide antioxidants, and support adrenals in times of stress. 

B-Complex to support the nervous system, and mood balance. 

Vitamin B5 specifically for stress or anxiety, promoting healthy adaptations. 

Magnesium supports heart function, decreases blood pressure, and helps to relax/calm the muscles.

Calcium supports heart and muscle function, nerve transmission, and bone health.

Sterile water is what carries the nutrients, providing added hydration while maintaining the proper osmolarity for safe injection of the solution into the bloodstream.

How long do the effects last?  Personally I find that the day of an IV drip, I feel absolutely wiped!  I know that my body is being pushed into a rest and restore state, using all the newly available nutrients to work on repairing where it needs to.  It’s usually not until around day 2 or 3 that I feel a notable change in energy, mental clarity, and stress levels.  The treatments work amazingly after a particularly defeating session of final exams!  Depending on the reason for choosing this therapy though, and the health state you are starting from, the amount of treatments required will vary.  To optimize efficiency of the metabolic functions these nutrients are used for, it may take a few successive treatments to get the stores back up.  There are also other nutrients that can be added to the base recipe to really tailor and maximize benefit for each individual.

Mo Love

Who doesn’t enjoy a good upper lip decal on a man? I do, and have been a long time fan of this month.  It's not necessarily the visual appeal… directly, but there's something about a moustache that's comical …and I just think they're great.  So in celebration, I thought a tribute to the curator of it all, prostate health awareness, was in order.  So here, a little chat about prostate health, and some things to look out for.

First! What does the prostate even do for us?  The prostate gland is part of the male reproductive system.  The prostate helps to make up a portion of semen that protects and nourishes sperm, making them more viable, and motile.  Smooth muscle in the prostate gland also helps to propel the seminal fluid out of the urethra during ejaculation.  So, the prostate gland is pretty important…it has made all of us who we are today ;) 

Once we understand the anatomy, we can see how issues with the prostate gland manifest as symptoms. The prostate is located between the bladder and the rectum.  The gland is made up of 3 lobes that sit like a hot dog bun, which in this case wraps around the urinary outflow tract, the urethra.   In visualizing this, you can see that any issues, or enlargement of the prostate glands/lobes is going to have a direct effect on the urinary system, and cause urinary symptoms.

Some issues that can affect the prostate:

Prostatitis: Inflammation of the prostate gland.  There are four different types of prostatitis, which are categorized based on cause.  Some types are caused by the same bacteria that cause UTIs (E. coli, Proteus, Klebsiella, Staph aureus), while others aren't associated with a bacterial cause.  Each type warrants a different treatment.

BPH: Benign prostatic hyperplasia refers to the enlargement of the prostate that is most commonly associated with aging.  It affects 50% of men above 50 years old, and 70% of men above 70.  Symptoms tend to be mostly urinary, and progress with age.

Prostate cancer: This is typically a cancer that affects men later in life, with the risk going up significantly at age 50.   This is when regular screening becomes especially important to do.  It is important to know that obvious symptoms sometimes may not show up until the cancer has progressed.  Because of this, regardless of whether you have symptoms or not, regular screening exams should be done.  Men who have a family history of prostate cancer, should start screening even earlier than age 50 for early detection.

Some symptoms to watch out for:

Increased urinary frequency

Difficulty urinating

Weak urine flow

Sensation of incomplete emptying of the bladder

Dribbling/leaking

Pain or burning with urination

Pain with ejaculation

Blood in urine or ejaculate

Erectile dysfunction

Low back pain with possible referral down the legs

All of these symptoms deserve a follow up with your doctor, for proper treatment and prevention of any worsening symptoms.  Generally prostate issues tend to affect men above the age of 50 years old, therefore regular screening is recommended at that point, but with any of the above symptoms make sure to get checked regardless of your age!  

So with all this in mind, here’s to healthy prostates, and Movember Mos!

Ever tried dry skin brushing?

The more chemicals, environmental toxins, pesticides, processed foods and allergens that we are exposed to, the more work our bodies have to do to eliminate these things….on top of carrying out normal metabolic function.  It’s no easy job! 

When the burden becomes too heavy, our organ systems are unable to manage it all and therefore inflammation, colds, and diseases can set in.   So what’s the newest, greatest superfood to save our bodies now??  I'm just kidding…no superfoods to the rescue this time.  Instead, I am going to tell you about the benefits of dry skin brushing and how it is a valuable tool in maintaining health.

Dry skin brushing is amazing! It is such a simple habit to take up, but one that can do an immense amount of good.  Most importantly, it helps to increase circulation and improve lymphatic drainage.  By doing these things, dry brushing supports our body’s ability to effectively eliminate the waste and toxins we are exposed to in our daily lives.  Any time we can help the body in the process of detoxification, we minimize the toxic burden on our organs and immune system as a whole.  By spending less energy fighting to protect our cells, our bodies can put more energy toward optimal function.

Dry skin brushing is a simple, and inexpensive way to boost our body’s ability to function on a cellular level, and enhance overall health.  Best part?  This health tip doesn’t require you to have to spend more and more money continually refilling it, it lasts for a long time.  I picked mine up at a wellness store for $15!

Some other reasons to try it:

• Exfoliation
  • Removes dead skin cells, and clears pores to allow your skin to breathe better.
• Increase Circulation
  • Improves elimination of wastes.  If you’re too busy for exercise one day, keep dry skin brushing in mind to keep up good blood flow (delivery of nutrients, and elimination of wastes).
• Reduce Cellulite
  • May soften fat deposits below the skin’s surface, and help improve the appearance of the skin.  By removing toxins, it also supports the health of our connective tissue.
• Stress relief
  • Meditative process that helps relieve muscle tension, calm the mind, and relieve stress.  Similar to the effects of a light massage.
• Improve Digestion and Kidney Function
  • Supports elimination of toxins and wastes via lymphatic drainage.
• Energy
  • Improved circulation helps increase energy, and it feels really nice!

The technique:

• Start at the feet, using light sweeping motions towards the heart.
• Move your way up the legs, to the abdomen, arms, chest and back.
• Avoid any sensitive areas- you don't want to further irritate the skin!

Make sure to pick up a brush that has natural bristles.  The bristles don’t have to be too rigid to stimulate the lymphatic system, brushing shouldn’t hurt.  It's best to get in the habit of doing this practice once a day, but anything helps!  You can take your time and do your dry brushing for as long as you want, for 2 minutes or 20…up to you.  Try dry brushing before you jump in the shower in the morning to help wake you up!

Stress Mode Rehab

Our lives tend to be busy- whether we are busy doing the things we love, or the things we have to - our bodies take a bit of a beating.  What happens physiologically in a stressed state, is an adaptation that historically allowed us to handle an immediate threat.  Cortisol, the hormone released by our adrenal glands under stress, allows us to maintain focus, stimulates energy, and mobilizes blood sugar stores to supply the muscles with energy.  Our daily lives and stresses have the potential to send us into this sympathetic mode otherwise known as fight or flight, chronically.  Our bodies are not meant to sustain this level of stress, and because of that we tend to get burned out. 

How do we know we’re pushing our bodies too far?  As our adrenals struggle to maintain cortisol output, we notice other regular body functions being affected.  Our quality of sleep suffers, we experience digestive issues, weight gain, difficulties with memory, weakened immune systems, vulnerable moods, decreased libido, and of course fatigue sets in…to name a few.  Our adrenals are being overworked, they are unable to regenerate, and sustain function at the level we are asking them to.

How do we pamper our adrenals with a little TLC?

·      Prioritize sleep.  Create habits around bedtime that encourage a more restful sleep.  Take a hot epsom salt bath before bed- the magnesium in epsom salts help relax muscles and regulate healthy nerve function. If you have a busy mind, make sure to purge your thoughts an hour before bed- clear your mind in whatever way works for you (a walk, journaling, a meditation). 

·      Be mindful.  This may sound like the new tag line in mental health…but it’s for good reason.  Recognize Any thought patterns that are agitating or contributing to an anxious mind.  Choose what you will allow to affect you.  An analogy that worked well for me was looking at our negative thoughts as a waterfall- instead of standing right underneath the waterfall being battered by our thoughts, step behind the downpour and mindfully let thoughts flow past you.  My whole body tenses when I’m stressed, so this perspective helps me to relax and let my defenses down.  I read about this in Jon Kabat Zinn’s book “Wherever you go, there you are”, GREAT book.

·      Cut back on coffee!  I know this suggestion is the devil, but coffee pushes the adrenals to produce more cortisol, and further depletes them.  (The same is true for other stimulants)  Although cutting caffeine is hard to do when you are tired, it will help give your adrenal glands a break, and allow them to regenerate. 

·      Stabilize blood sugar.  Spikes and crashes in blood sugar tax your adrenals to maintain energy.  Include adequate proteins and healthy fats in your diet in order to stay satiated for longer, as well as experience more sustainable energy.  Regular meals are key in preventing crashes.

·      Exercise.  We know that exercise is great for releasing stress, and improving circulation throughout the body, but we have to be careful not to do too much.  High frequency and intensity workouts can be stressful on the body as well, as they push the adrenals into fight or flight mode.  Make sure to listen to your body, and decide what kind of exercise will benefit you most that day.

·      Support your body where needed.  Stressful states cause our body to use up more of our B vitamins, and anti-oxidants (Vitamin A, C, E, as well as selenium and zinc).  We can incorporate herbs such as chamomile, lavender, valerian or passion flower, to help relax the nervous system.  Adaptogenic herbs such as maca, rhodiola, and ashwaganda are very helpful in balancing cortisol levels specifically.

The most important thing is being able to recognize the symptoms leading to burn out.  The symptoms are your cue to take a look at where you can better support your body.   Be selfish!  Focus on yourself and taking care of your body, you will thank yourself for it down the road.   A rested body and mind are more efficient, and will enable you to maintain productivity for longer.

So what's the ocean's secret?

“Hark, now hear the sailors cry,
Smell the sea, and feel the sky
Let your soul and spirit fly, into the mystic...”

— Van Morrison

Since its valentines day I thought I could get away with a little cheese!  Great song though and something we can all probably relate to, right!?  There’s something about being by the water that has a calming effect on us, we feel more at ease and thoughts flow more freely.   I know I feel much more grounded, and anxiousness subsides.  Sometimes this is only a temporary feeling until I have to get back to my to-do list, but more often than not, that feeling lasts throughout the day, and inspires a positive perspective shift in one way or other.  I crave that feeling, and on my days off I always do my best to get to the ocean.  So why is that? 

The part that we know well, is that it’s visually pleasing.  Oceans are beautiful- the colors, the reflection of lights, the wildlife we see around them.  The sites are impressive and breathtaking… but what else?

The part that we maybe don't think about is that it is a form of meditation.  A break from sensory overstimulation- phones, computers, air conditioning, TVs, radios, lights, etc.  The simplicity of it permits a level of mental clarity, and focus because there is less stimulus coming in.  We can take this further and think of the rhythmical sound of crashing waves, which act like white noise that help to cancel out environmental noises, and distractions.

There’s more to it than meets the eye and ear though.  Negative ions are produced in abundance around mountains, waterfalls, and beaches.  They increase the flow of oxygen to the brain, which is responsible for our experience of mental clarity, and sense of energy.  Negative ions are also believed to stimulate production of our happiness neurotransmitter, serotonin, which contributes to feeling greater energy, better mood, and overall stress reduction.

So there it is, as simple or scientific as you want to be… the ocean is where its at!

New post, new start

I chose this picture for this post,  my 30th birthday- another new start this year surrounded by lots of love and close friends!

The first post is a little intimidating- I’ve been trying to figure out what would merit the very first spot on the blog!  What I decided to write about, is just that though- getting going, and taking the first steps in the direction of your goals.

Yesterday over coffee with a friend, we talked about how hard it is to take those first steps- how you want it to be perfect so you can put your best foot forward from the start.  Depending on how big your goals are, and how connected you are to them, this first step can be scary.  We talked about the desire to be anonymous in your first attempt at putting yourself out there, for some reason feeling like you are more vulnerable in front of the people that you already know.  Not knowing what their expectations may be, and also showing a side of yourself that those around you don't necessary know all that well, or see all too often.  Our passions, hobbies, and ultimately the career paths we choose, are what we have chosen to repeatedly pursue in our alone time, without any thought of trying to relate or connect to others.  It is the side, that is simply true to ourselves, and putting it out there to share can tweak at our vulnerability strings. 

Later that day another friend and colleague passed on a video, without knowing where I was at, that couldn’t have been better timing.  The video was by a motivational speaker, who spoke about starting your dream.  The biggest take away I got from it was this: “  You don't have to be great to start.  You have to start to be great.”

So here it is- a new start.  Yaaaahoooo!  :)