whole life nutrition guest post.

“Just when I think I have learned the way to live, life changes.”

–Hugh Prather

In February, I received an e-mail from Ali, of Whole Life Nutrition, asking me to write a guest post for their website. After expressing how much she enjoyed reading this little lark (YAY!), she explained that she focuses so much on the physical components of nutrition that she would love to have me write my post incorporating something more on the mental-emotional side.  Taking into consideration that her blog offers all gluten-free recipes along with dairy and egg-free options, I decided to write my post on Overcoming Emotional Blocks during Dietary Changes.

Why I chose this topic: Several years ago, after going through elimination diets and several allergy tests, I discovered my body’s sensitivities to wheat, cow’s milk dairy, and sulfites. I remember the ups and downs I experienced through these changes and thought it would be a great starting off point to tap into that experience and talk about several things that really helped me get through that phase.

Take a look at the post here.  Some of the readers’ comments offer more insight on what has worked for them as well.  Also, please feel free to comment on this post with what has supported you through your journeys of dietary change, as we all have something to learn from one another!

Blessings

Subscribe to Whole Life Nutrition or Follow them on facebook!

qigong.

“To study and at times practice what one has learned, is that not a pleasure?”

–Confucius

Qigong Retreat in April, 2011.

Part of my program here at NCNM requires that we attend weekly qigong classes for 3 years, to learn specific forms passed down from a lineage of master Qigong practitioners in China.  This requirement also includes a weekend retreat once per term, for a total of 12 retreats.  My experience with this work has been profound and has supported an uncovering and transformation of layers of “muck” that inevitably builds up in life.

I enjoy qigong because it can be practiced anywhere, at any time.  There are yang styles and yin styles, some of which no one would suspect you are practicing because it can be as subtle as an internal awareness of breathing.

Qigong can be translated as “energy work”. Qi is the chinese word that means “life energy” and gong means “work” or “benefits acquired through perseverance and practice”.  Essentially, we are working with our own energy, clearing blocks within our bodies in order to increase our own mind, body, and spiritual vitality.

Standing in the Universe Stance on a retreat in Yachats, Oregon.

Two years ago, I started writing daily about my experiences with qigong, noting the significant shifts that occurred within me as well as the subtle fine tuning successes I experienced.  When I started learning different forms at school, I decided that it was important to practice more than the required once a week class time.  This was my way of committing to my own and my future patients’ well-being.   Without practicing and experiencing it daily for myself, I’d find it hard to talk about it to anyone else, let alone transmit how worthwhile it is.

What did I learn? -That the benefits are countless, and I’m really not over exaggerating ! It was a week after I started a daily practice that my asthma and allergy symptoms significantly decreased, my body felt less achy and tight, and my sleep was deep and relaxed.  Waking up in the morning was never too hard for me, but after  starting qigong, mental fogginess decreased, my energy increased, and a lot of common anxieties or stressors seemed to dissipate.  Two years later, having an on and off again daily practice, I am able to use what I’ve learned through class, workshops, and a teacher that I study with, to ground myself and find that place of calm within me to guide me through life’s daily stressors.  In this mind space, I feel like situations that would normally irritate, annoy, or stress anyone out, will float by without having the ability to break me down nearly as much as I used to let them.

Qigong can support many illnesses and regardless of physical capabilities, there is always a way to modify.  There are plenty of research and stories that talk about the more chronic conditions, like Cancer, that have had marked improvement and even complete remission, after incorporating a daily practice of specific forms (advised by a professional).

Some general benefits: 

• Greater stamina and vitality
• Reduced stress
• Enhanced immune system
• Improved cardiovascular, respiratory, circulatory, lymphatic, and digestive function
• Lower blood pressure
• Better balance

Mental stability, proper restoration time, and the ability to breathe fully are essential in thriving in life, and as a culture we continue to ignore how much our bodies crave this!  I am excited to have found such a love in qigong. I  will, without a doubt, incorporate it into my sessions when I start to see patients in the clinic as well as sending them home with specific forms to practice (that can support the condition they are presenting) in between visits.  In the meantime, I will enjoy writing about the benefits and posting poses or forms that may help make our days a little easier.  If it’s something that interests you, many communities offer qigong classes to the public.  As always, if you have any specific requests, I’d love to address them.

*A wonderful book to read is called: “The Way Of Qigong; The Art and Science of Chinese Energy Healing” by Kenneth S. Cohen.

“True peace of mind is not dependent on circumstances. It comes from the inside.”

–Remez Sasson

a good day for a goal.

“We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more.”

– Anne Sophie Swetchine

Today’s post was prompted by a facebook status update I read from  Brene Brown, a research professor who studies vulnerability, courage, shame, and authenticity (www.brenebrown.com). I first discovered her through an inspirational TED talk and have since been interested in what she has to say in her latest research on humanity.  In her post she asked “What are the 5 best decisions of your adult life so far?” 

This was interesting because I’ve spent the past week trying to conceptualize how I wanted to convey my latest thoughts on goal setting, staying focused, and realizing our strengths.  I’ve been thinking this way, because being in my 3rd week of school, I’m observing patterns forming around me and within me that look something like this;

1. feeling overwhelmed with work and responsibilities

2. trying to suppress the overwhelm, acting like everything is fine, until it bubbles over

3. becoming sad, ashamed, disappointed (fill in the self-hate emotion here) and thinking of everything that’s wrong, possibly creating more friction by thinking something is wrong and feeding off of our weaknesses

4. having to get over it some way or another because life indeed continues to go on… how we do this? often by sweeping it all under the rug without actually solving the original issue of feeling overwhelmed.

So how does this all connect with the original question “What are the 5 best decisions of your adult life so far?” I think this is an opportunity to take some time to think of what brought you where you are right now in the most positive possible way.  Five decisions that highlighted your strengths in your adult life that you can reflect on and be proud of- did you get married? have children? quit your job? move away? follow your heart? fall down? get back up?… This puts some perspective in the hard work and dedication you have invested into becoming who you are today whether it involve career, family, healthy relationships, community building, service, or pursuing your passions.  It’s a perspective check on those feelings of overwhelm we get in the daily moments of stress to remind you why you’re doing what you’re doing in the first place.

For me, moving across the country and studying Classical Chinese Medicine are 2 of my 5 best adult decisions.  I’m acquiring the resources and tools to treat my future community while allowing myself to heal along the journey.  Without these experiences, all the cultivating I’ve done to be who I am today would not have been available for me.  I’m so grateful for following my intuition.

What’s next? I think it’s a good day to set a new goal, to keep the fire going as the cold weather takes over and causes us to retreat and hibernate.  Setting a goal today is making a choice to be determined to make a positive change in your well-being.  This could be the next best decision you make in your ever changing life!

So many of us question and think of things like; if the job we’re in is right for us…if the city we live in is really conducive to our way of living… why we give up an extracurricular activity when we know how happy and fulfilling it makes us… why day one of a new health regimen always starts tomorrow…

These are thoughts that hold us back from being completely in the present moment and appreciative of what our strengths really are.  We all know how it feels to accomplish something that is good for us- it’s amazing, empowering, and can certainly boost our confidence.  Finish that knitting project, start that new exercise program, try a new *fall* recipe, have that talk with that person you’ve been meaning to share your feelings with… you never know where it will lead you.

These goals can be small or big as long as the motivation is there to prevent your well-being from becoming stagnant.  I’m happy to support you in any way… please feel free to share what your new goal will be. You set the goal, you set the timeline… it’s your life, after all

All my best, always…

desensitizing.

“Listening to your heart, finding out who you are, is not simple. It takes time for the chatter to quiet down. In the silence of “not doing” we begin to know what we feel. If we listen and hear what is being offered, then anything in life can be our guide. Listen.” –unknown

***********************************************************************

Being overwhelmed seems to have become a staple of what life as an American is like these days.  ”Choose this product!”, “Do this exercise!”, “Drink this beverage!”, “Look like this!”, “Be with this person!”… are among thousands of advertisements in the media we encounter every day.  Not to mention, with all the options that are available to us, constant thoughts streaming in, and the “expectations” we put on ourselves, no wonder we can easily choose something like vegging out in front of the TV or spending countless hours on facebook and twitter when there’s a deadline at work, a test to study for, or a whole house to clean. Our minds simply can’t handle so much stimulus and need to shut down with an unattached “distraction.”

I’m reflecting on these feelings because it’s taken a lot of effort to figure out how to become tranquil in such an over stimulated culture. ( How ironic that this is the post after discussing coffee! ) I think it will be a constant practice in mindfulness and checking in with yourself. How does that begin? Great question!

I included the quote on “listening” to make a connection:

Overstimulation = the inability to filter out and listen to what we really need.

All that “chatter” in life is guaranteed to stay, so our options are either to escape it by going away to the top of a mountain for 20+ years to meditate (maybe not too practical for most?), or sit and realistically think of what can be implemented and put “on hold” in our lives for a while in order to desensitize and become more harmonious with what our true passions and directions are.

Several Ideas that have helped me so far on this desensitizing journey:

• Asking for help!  It’s so easy to be proud, stubborn, or feel like it’s your responsibility to be “Super (insert appropriate noun here- Mom, Dad, Friend, Student, Partner, Colleague…)” Asking for help with little things like errands, cooking, an event, or an ear  to listen to those streaming thoughts you may have, can make all the difference.  Maybe you’ll even make time to relax and start to listen to what else your body and soul need.

• Cut or prioritize internet, TV time, video games… (whatever your guilty electronic pleasure): If you are like me, internet (or one of the above) can be your best friend and your worst enemy.  I spend a lot of time on my computer; mostly for school and now blog-related purposes. While those are plenty enough to handle on my plate, I still find myself switching back and forth between g-mail and facebook, and school e-mail account, and googling random things like “cute animal images”, while listening to an episode of a random show on hulu… more times than I care to admit.  I used to attribute it to my Gemini- air sign qualities, but really all I  am doing is creating my own sense of overwhelm by doing this.  Limiting internet use (or any of the above) each day can at least help clear some more space in your mind to again, figure out what your heart/body/soul is trying to say but can’t because there is just too much stimulus! Yesterday my heart’s desire was to finish sorting through my clothes and donate what I don’t need.  It felt so good to accomplish that and follow through so later on I could enjoy some relaxing time with one less thing on my mind.

• Just say No: There is always going to be events available for us to attend and participate in- invites, parties, concerts, outings, workshops, trips, clubs… and on and on.  While most things are exciting and fun to be a part of, there are also times we can be asked to do something that out of the kindness of our hearts, we jump to the opportunity, only to later find out how much work and effort was really needed to be involved.  To avoid becoming overwhelmed from a self-willing endeavor and harboring resentment for people or events, or yourself, take a moment to take an inventory of your life and consider if you really have the time to fit every last thing in.  Sometimes it is OK to say no.  Could what drives some people to be perfectionists, overachievers, and people pleasers be a fear of what other people think and/or not knowing what we really want out of life? Something deep to contemplate…

• Write it out: If a feeling, idea or an epiphany arises, write it down! So often thoughts come in and out and we forget about them because… we are overwhelmed!  Writing things down- like a to-do list, gratitude journal or happy list, can help be a reminder of your priorities, who you are and what really makes you tick.  The more aware we become of being sucked into overwhelming stimulus, the easier it will be to have something like written words bring us out of it.  Visual reminders can help divert our attention to focus more on a task, and  ease our over-full plates.

• Having a spiritual practice: meditation, yoga, qigong, breathing exercises, being in nature, community gatherings, gardening… among many other things, are all powerful tools to clear the mind and connect with the innermost parts of ourselves and others that have been yearning to be heard.  Having a spiritual practice can be energizing, full of joy, and enhance quality of life.  :) From all the positive feedback I’ve received from you all, this topic will be constantly revisited.

Happy Sunday! I am so grateful for every one of you and the support I’ve received to build this community! Enjoy reflecting on ways to desensitize, and please share your thoughts!

dear coffee.

 

My separation period from coffee has been less than eventful this past 6 weeks.  I am drinking tea each morning which has helped with the “ritual of making a drink” withdrawal and occasionally I will get myself a Chai at the coffee shop so I can still partake in the fun of ordering something. Other than the shifts in energy and mood (gasp!) the first 4 days of withdrawal, I have seen two significant changes in my body; breathing difficulties on several occasions, and water retention. Caffeine dilates and opens up our airways which could be helpful for those with conditions like asthma and bronchitis. Having a history of asthma, my body may have become adjusted to this daily intake and in readjusting post-withdrawal, along with the height of our allergy season, I had several occasions of difficult breathing.  Coffee also acts as a diuretic. This helps to flush out excess fluids and toxins in our body.  The water retention I experienced is most likely attributed to this factor. Ho hum.

Digestion, skin, energy, mood, and endurance all feel the same.  So what to do?!

As I said in a past post, coffee intake affects everyone’s body so differently.  For the most part, the reason it is so addictive to many of us is because of its many benefits:

• Increased alertness: Caffeine is a stimulant!
• Antioxidants: Coffee is rich in antioxidants which protect your body from free radical damage, prevent pre-mature aging, and high blood pressure. A study conducted by the Harvard Medical School states that regular coffee drinkers are 50% less likely to suffer from breast, colon and prostate cancer.
• Improved Brain Function: A recent study shows that regular coffee drinkers are less likely to develop Alzheimer’s in their later years.
• Chlorogenic Acid: Chlorogenic Acid, one of the primary antioxidants in coffee, has been studied to have several effects on the body; it may promote the flow of bile in the body, reducing the risk of liver disease, and it may be associated with the reduced risk of Type 2 Diabetes and Parkinson’s Disease. An aside: please also consider these foods that are rich in chlorogenic acid (and so much more): sunflower seeds, artichokes, blueberries, cilantro, carrots, tomato, and peanut.

And now for the not so fun part… to every pro there is a con, and then some… here are some adverse effects of coffee:

• Addiction: most regular coffee drinkers feel extremely weak and lethargic if they don’t get their daily dose. Quitting can cause severe withdrawal symptoms such as headache, fatigue, difficulty concentrating, and depression.
• Weight Gain: Caffeine stimulates the production of stress hormones in the body, which stimulates appetite and craving for high-calorie foods. Although caffeine is known to assist with short-term weight loss, in the longer run heavy consumption is more likely to lead to weight gain.
• Anxiety: Drinking too much coffee can lead to over-stimulating the nervous system. The adrenal glands will become exhausted, and there will be a decreased resistance to stress.  No fun.
• Heartburn: Coffee’s bitter flavor triggers stomach acid secretions resulting in occasional indigestion and heartburn.
• Fertility: Excessive consumption of coffee can lead to fertility issues such as infertility, miscarriage or low birth weight.
• Osteoporosis: Decreased bone density may occur with excessive consumption of coffee because of an interference with the absorption of minerals and nutrients in the bones.
• Dehydration: Due to coffee being a potent diuretic, over consumption can lead to dehydration.  We do not want this burden on our bodies!

So still… what to do?! As my Great Grandmother always said, “everything in moderation”… This is a great exercise in becoming more body-aware in your relationship with coffee rather than getting bogged down with what this and that study states. We are all very different and break down substances in our bodies at different rates.  These benefits and adverse effects are generalized, and are most likely what could happen with moderate consumption (benefits) and excessive consumption (adverse effects). Becoming more mindful with a daily routine like coffee drinking can make the experience that much more pleasant rather than an automatic reach for the drink, down it, and reach for a refill. Also, look at what you are including in your coffee. Creamers, sugars, and syrups have a lot worse effects on our bodies than a daily cup of high quality coffee.  A while ago, when I started replacing sugar with agave or stevia, I noticed more differences in my body than cutting out coffee completely. Being aware of natural sweeteners and alternative milks really can make the difference. Don’t forget to drink plenty of water too! Yes! Enjoy your day and that cup of joe that I think I may be reuniting with sooner than later

Also don’t forget to submit your photos to be included in the Community Photo Share: http://thislittlelark.wordpress.com/photo-share/ Check out some of our reader’s beautiful photos and stories! 

To read about Coffee and Chinese Medicine, this is a great website for an overview: http://www.itmonline.org/arts/coffee.htm

spirituality. a start.

Meaning, purpose, and direction; some of the many powerful words that can be used to describe the limitless realm of spirituality. Spirituality  can not be defined or scientifically measured.  It is a qualitative expression of following and living the life that’s true to you.  It is deep reflection, introspection, and an ability to truly express oneself.

As it goes, you get out of life what you put into it. Taking time each day to incorporate something into your spiritual practice may be hard at first, but over time it can become a part of your daily routine.  The good things in life are never easy for reasons that go way beyond the topic of this post, but we all know that they are well worth the time and effort; we feel more grounded, clearer, healthier, and more connected with ourselves and others.

So where to start? Or where to continue? Consider one of the following ideas to start to incorporate into your days. Set a realistic goal. For example, setting aside 5 minutes a day to do an activity of choice that does not feel like a chore, but something to look forward to because it feels good.

*Start a journal or blog (!!):  express  dreams, aspirations, fears, questions, beliefs and griefs that you have in life. Sometimes getting thoughts out on paper is all it takes to move forward and/or put them into action (if they are positive) or release them (if they are negative).  A healer of mine once told me, when shadows reach the light, they are no longer shadows. Think about that

*Community Service: Volunteering for others can help you  understand how you fit in with the world as well as recognize how other’s circumstances differ from your own. There is much to learn from volunteer experiences.

*Yoga, Meditation, & Qigong: These can all create peace within and around you and clear your mind for worthwhile stimulation… after all, most of the thoughts we think about each day are repetitive and they just inhibit us from unwinding unhealthy patterns and being in the present moment.  Your body will physically and emotionally thank you.

*Create a HAPPY list: Writing down all the things that make you happy in life and having it visible, can be a constant reminder of the beautiful and bright side of people and things in your life.  Having a list available can be a great reminder on days you may have woken up on the wrong side of the bed. We all know when we get down, the first thing to go is our memory of happy, positive things in our life, so why not do yourself a favor and make that list accessible

*Gratitude Journal: Along with the HAPPY list, a gratitude journal can really start to alter the way you look at life day to day. This can be a wonderful evening ritual to reflect on the day and express gratitude. Some great research around this: UC Davis research shows that people who keep a gratitude journal, in which they write things that they are grateful for, are more likely to exercise regularly, experience fewer physical symptoms, are more optimistic about the future, are more likely to attain their personal, academic, interpersonal and health-related goals, and feel better in general than those who write about negative or neutral life events in their journals.

*Breathe: Take 5 minutes a day to focus solely on your breath.  What is your quality of breath? Shallow? Deep? Quick? Slow? Whenever your mind starts to wander, go back to focusing on your breath… breathe in and out. See what happens.

*Ask Questions: Starting a conversation with yourself is where it begins. Sharing your thoughts and questions with others is where the support and growth can really take place. Consider reflecting on some of these questions (provided by a wellness center on spirituality):

• Who are the most important people in my life?
• How have they affected me?
• With whom do I feel most comfortable?
• What is my ideal job? What if the money didn’t matter?
• How important is it that I love my future job?
• Where would I like to be in 10 years?
• What are some goals for this year? The next four years?
• How can I avoid a stagnant life?
• Do things happen for a reason?
• What are my beliefs on life purpose?
• What specific experiences have shaped my spiritual beliefs?
• Am I a good person?

These are some of the many activities that you can consider to become a part of your routine to deepen your spiritual connection to life.  If you pick one or two, in the next couple of days, simply reflect on how you feel.  This is a lifelong process of discovering who you are as well as who you want to be. It takes time to get through the layers, but you can get there, especially with the support of friends, loved ones, and a community like this.  Please share your thoughts and ideas and if you are setting yourself a (realistic) goal for the next few days, weeks, or months. Comment below or e-mail thislittlelark@gmail.com if you would like me to include yours as an anonymous story.

I choose to focus on a gratitude journal. Updates on my progress soon!

Thank you for being you…

thank you!

Thank you to everyone for all your support so far! I had no idea this would kick off with such positive bang! If you haven’t yet, please take a moment to fill out the reader survey  http://www.surveymonkey.com/s/87WF3LC

Also, please consider sending pictures and stories that represent health and happiness in your life to thislittlelark@gmail.com to be added to the community photo share. This is an ongoing project to take a moment to enjoy the little things that make us who we are. Remember… sharing is caring!

I’ve read your comments and e-mail suggestions and am in the midst of writing my first post on spirituality- something we all possess, yet most of us have expressed wanting a deeper understanding and connection to.  This will look different to each and everyone of you, but my goal is to address some of the big topics around it and incorporate some Chinese Medicine thought into it as well.

Also coming up: I’m going to write some thoughts about my recent decision to separate from coffee for a while.  Please note the usage of the word *separate*.  This is not a break-up! There will continue to be controversy on whether or not coffee is good for us… One source says “YES! Benefits galore!” (and good moods to boot!) while another source lists all the long-term adverse effects caffeine has on us.  Since we are a society that is about 85% addicted to caffeine, we tend to turn our cheek on the latter thoughts. So where do we go from there? My universal answer for most controversial issues, simply put: it depends on how you work, and by work I mean your genetic make-up along with your current physical and emotional health. We’re all programmed uniquely and process the substances we intake at very different paces. This is why one person may “tweak out” after an espresso shot and another may feel sleepy and fatigued for the rest of the day…  Have you ever tried to quit or cut down your caffeine addiction? Coffee? Soda? How did it work out?…More soon!

Blessings to you! Enjoy the day

happiness.

A special thank you to my Yogi Tea bag message for adding  inspiration on today’s thoughts about *Happiness*

“Without realizing who you are, happiness cannot come to you.”

     Start to reflect on where you stand at this very moment.  How is your quality of life? Do you feel like it’s exciting and ever-changing? Is it routine and dull? When was the last time you truly felt happy or shared happiness?

     Often we stand in our own way by living a life full of unhealthy surroundings.  These can come in the form of environment, food, job, relationships, and denial of physical health to name a few. Granted, we can’t change it all, especially not overnight, but we can start this conversation with ourselves by asking: what can I do now to start living the healthy and happy life I want? (Channeling my inner Richard Simmons right now!)

     Jokes aside, life really is all about choices. We choose to be happy and we choose to be healthy and believe it or not, it is VERY possible to break habitual patterns. Easier said than done? Yes, of course! BUT through taking time to see yourself where you’re at right now will only help you to seek the correct answers to improve your health and quality of life. With motivation and determination and above all self-love, anything is possible.

     Physical health: Rate your physical health.  Are you getting regular check ups and screenings? Is there an ache or pain that has been there for so long that you have forgotten about it because it’s a part of you now? Do you feel like  you’re self-aware?

     Emotional health: How do you feel about going to work, school, family, partners, pets, politics (uh oh- don’t want to open a can of worms here!), finances, and/or friendships? What are you most happy with? What have you been dreaming of changing?

     Spiritual health: Do you have a belief system, spiritual practice, support group, guides or mentors that are part of your current life and fulfill your needs?

     These are just questions to get your wheels spinning. By no means are any of the components of health and happiness limited to these thoughts. Please feel free to share your thoughts either here or through e-mail: thislittlelark@gmail.com.  Your comments will determine the direction of  my next post on ways we can start to incorporate more happiness and health in our lives!

     Please also take a moment to fill out the Reader Survey found on the right of the top pages. Your opinions matter the most and are what will build this blog’s momentum!

this little lark.

The lark has boundless energy and symbolizes hope, happiness, and good fortune.

“Larks are known for their melodious singing.  They also sing while they are flying, unlike most other birds, who only sing when perched.  This indicates cheerfulness and reminds us to find joy in our own lives. Larks have a crescent shape across their breasts.  The crescent shape often signifies lunar qualities, and the moon is often linked with the concept of self.  Therefore the lark reflects the inward journey that’s often associated with self-discovery.  This goes hand in hand with their singing, something that, for humans, is often considered a private activity and a deep reflection of inner self.  Lark encourages us to explore our inner selves and sing out loud.”  (www.pure-spirit.com)

My Mission:

To create a blog/website that attracts readers with a common interest in learning and sharing the many facets of the healing arts that improve physical, mental/emotional, and spiritual well-being.

Vision:

I am halfway through a 4-year Masters program studying Classical Chinese Medicine at NCNM in Portland, Oregon.  I am on an amazing journey discovering what it is I am truly meant to do in this world.  Starting with a blog seems to be a realistic first step to take while I’m still full time in my studies.  If I begin with reaching out to family and friends, I am confident this can network to friends of friends and beyond.

A majority of what I want to contribute to my readers will encompass (but not be limited to) the principles of Classical Chinese Medicine. This includes Acupuncture, Herbal therapy, and Qigong for all.  However, what is most important to me is connecting with you, whether it involves a healing modality like Chinese Medicine or just talking about life in general.  I want to start a dialogue to increase awareness about what is really going on within and around us. I want to open a supportive space to share questions, ideas, and recommendations.  In time, this will become a community for learning and growth in the healing arts.