Smoothies!

It is no secret to those that know me that I am a smoothie fanatic and also have a slightly unhealthy love for my Vitamix blender ;) I got it last year for my birthday and could probably count on my hand the days I have NOT had a smoothie. They are easy, delicious and an easy way to force nutrition into your diet you might not otherwise get.

I have been asked repeatedly for recipes or what I use in my smoothies. Truth is.. I really make it up as I go along.  “Handful” and “Splash” are two of my favorite measurements ;)

Instead of recipes I offer a list of common smoothie ingredients I use daily along with the health benefits and preparation tips.

A lesson in Inflammation …

You will see the phrase “anti-inflammatory” quite a few times. In short, Inflammation is the single most damaging thing to your body. The list of inflammation causes is quite large, stress, sugar, all processed foods, refined grains, pasteurized dairy, vegetable oils and meats sourced from conventional animal farms because of the high Omega-6 fatty acids (vs. the helpful Omega-3s).

Inflammation is responsible for allergies, atherosclerosis (cholesterol in arteries), auto-immune disorders, neurological disorders like ADHD/ADD, Alzheimer’s, autism, multiple sclerosis, Parkinson’s disease, and joint inflammation like arthritis.  If you have or know anyone with these conditions it may have been recommended they follow a “GAPS” diet (Gut and Psychology Syndrome) which removes all of the above items from the diet in order to ease symptoms and better manage their conditions.

Soooo .. Inflammation is bad… and almost impossible to avoid. However, consuming foods that are naturally anti-inflammatory can have a profound effect on your overall health.

Let’s get Started!

Liquids -

Unsweetened Cranberry Juice –  

Find it at: Wegmans – Lakewood Organic Brand in glass bottle $4.99

Amount in smoothie: I do a “splash” or about a ½ cup everyday.

Reason: Cranberries are high in anti-microbial properties; they inhibit bacteria such as Listeria, Ecoli and other foodborne pathogens from adhering to the lining of the gut and urinary tract. Unsweetened cranberry products are recommended because high levels of sugar added to juice and dried cranberries can diminish these properties.

Coconut Water

Find it at: pretty much anywhere .. Vita Coco or ONE brand sold in screw top cartons, usually around $2.00

Amount in smoothie:  ½ cup to 1 cup, one carton usually lasts for 2 smoothie batches, refrigerate after opening.

Reason: Coconut water is the original Gatorade.. chock full of electrolytes like sodium and potassium. In fact at 500mg per serving there is twice as much potassium as a banana.

Water

Nothing beats good old plain filtered water, after your “splashes” of other liquids top off the liquid with water.  I would recommend at least 3 total cups of liquid.

Fruits

Banana - a great natural source of potassium, magnesium, riboflavin and fiber and will mask just about any other ingredient you put into the smoothie. Add a banana .. it will taste like banana J

Peel and throw one in!

Oranges – Vitamin C !  Phytochemicals in citrus fruits  called  Monoterpenes inhibit detoxification enzymes that inhibit breast tumor growth and can actually aid in regression. Other flavinoids, tangeretin and genistein present in tangerines has been shown effective  on estrogen-based cancer cells

Peel  Orange skin away and add whole orange to smoothie (do not eat orange skin - it’s toxic)

Apples -  very high anti-inflammatory properties.  Polyphenols in the skins of apples  (quercetin, phloretin glycosides, chlorogenic acid and epicatechin) inhibit enzymic activity responsible for carcinogenic and tumor cell activity. Apples are also a great source of soluble fiber.

Peel and chop one apple with skin! per smoothie. Leave out the seeds, you might have heard about the natural arsenic levels in apples? It’s mostly in the seeds, you don’t need them.

Strawberries  - They prevent oxidation in the body. Oxidized cholesterol leads to the inflammation of blood vessel walls and eventually plaque buildup, they also have been shown to cut the growth of breast and cervical cancer cell lines in half.

I find 3-4 large strawberries do the trick. Frozen or fresh.

Blueberries – Have the highest rating for berries on the oxygen radical absorbency capacity (ORAC) scale. These little blue powerhouses improve eye health, reduce varicose veins, inhibit enzymes that promote cancer and are highly anti-inflammatory.

A “handful” is just the right amount here. Fresh or Frozen.

Mango – high in antioxidants, potassium, fiber and digestive enzymes. They are also a great anti-inflammatory.

4-5 “chunks”. Fresh Mango is best but I find it an absolute pain to cut. Costco sells a 3lb bag of frozen chinks for 9.99 … done

Pineapple – HUGE anti-inflammatory fruit with very strong protective digestive enzymes. Very high in Vitamin C and B1 providing antioxidant and free radical protection.

I always buy whole pineapples. Wash the outsides with soapy water or vinegar solution – foodborne pathogens and bacteria are carried on the skins and transferred during cutting. Enzymes are strongest when pineapple is first cut so use right away if possible. The rest is best put into Freezer bags and immediately frozen. One whole pineapple will produce a whole freezer bag of chunks.

Vegetables

Kale – With over 20 favorable properties it is arguably the best thing you could put into your body. A true powerhouse of anti-oxidants, flavonoids registering a staggering 45 total. Kale offers some of the most comprehensive natural detoxification available to the body. Greens in general balance your blood PH helping to control blood sugar.  And the very large amount of Vitamin K is also arguably one of the best anti-inflammatory sources.

Do not be afraid of Kale. Truthfully it is a very hearty and tough green and not very easy to eat.  But pulverizing it into a smoothie is one of the easiest ways to introduce this powerhouse into your diet.

Most nutritionists recommend lightly steaming Kale to amplify its phytochemical properties. Whether you use it raw or steamed always wash it – “triple washed” or not- with a vinegar / water solution and rinse well. Greens are especially susceptible to carrying food borne pathogens such as Ecoli and Salmonella.

A “handful” of raw kale leaves is perfect. You can also lightly steam kale, let cool and freeze in freezer bags. It will last a year in the freezer. Just break off a chunk!

Spinach – Glycoclycerolipids (biggest word ever) are responsible for spinach’s ability to carry out photosynthesis. These phytochemicals protect the digestive tract from damage and inflammation.  Just like kale, spinach is high in Vitamin K, folate and magnesium.

Spinach follows the same rules as Kale .. wash .. use a handful or steam and freeze.

Beets – Dwight Schrute would be proud! Beets also offer anti-inflammatory properties as well as anti-oxidant and anti- carcinogenic properties. Beets are also and excellent source of fiber and support nervous system and eye health. One serving of beets offers 37% of daily folate , a very important nutrient  for females of childbearing age. 

Clean Beets well ... (In fact the beet greens can be cut off washed and also added!) wrap each beat in aluminum foil and put on baking sheet. Bake at 450 deg for an hour. beet skins should peel right off. Cut beets into chunks and freeze for max freshness later or use fresh right away.

Other

Chia Seeds –“Chia is the new Flax” .. haha.. while Chia Seeds and Flax seeds have similar properties, I prefer Chia simply because they have no taste. They are almost undetectable in a smoothie or mixed in oatmeal.  Chia seeds are a great source of Omega-3 fatty acids and fiber. They also offer calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc… all in one little tiny seed.

Get them at: Trader joes brand or Bobs red mill from Wegmans. Pure Chia seeds are tiny, dry, black seeds.

Use:  I use  ½ tablespoon per smoothie – a little goes a long way!

Parsley – A Volitle oil in parsley called Myristicin is a very high functioning antioxidant. The oil alone has been shown to reduce tumor growth in cancer patients. Also very high in Vitamin K, parsley shows very high anti-inflammatory properties.

Just a couple sprigs of parsley per smoothie .. you won’t even know it’s there J

Mix and Match all of these powerhouse ingredients in different combinations to your tastes. Smoothies can also be made ahead of time and stored in airtight mason jars for a couple days in the fridge. Make ahead the night before for grab and go breakfast!

As always I appreciate any and all feedback. Let me know what you think!

Michelle

Phytochemicals, Antioxidants and Free Radicals! Oh My!

During normal human metabolism, oxygen forms a byproduct of molecules with and odd number of electrons called free radicals. These radicals are highly reactive and can be very damaging to the body when they try and match up with normal cells. This chain reaction forms thousands of more free radicals which have been directly linked to heart disease, cancer, Alzheimer’s, Parkinson’s disease and aging.

Phytochemicals are compounds found in foods that have powerful disease-fighting antioxidant properties. Antioxidants bind to free radicals and prevent them from damaging your body! Cool huh?! And the best part is they are readily found in fresh whole foods that are accessible and delicious.

Phytochemical Componds -

Carotenoids (beta-carotene, lutien and lycopene) – Potent anti-oxidant activity, retard cancer cell growth. Found in orange colored vegetables like carrots, sweet potatoes and cantaloupe.

Flavinoids (anthro-cyanosides, bio-flavonoids, hesperidin, isoflavones, proanthocyanadins, anthocyanins, quercetin and rutin) –  Block various stages of carcinogenesis. Found in broccoli, cabbage, cucmber, squash, tomatoes, berries and citrus fruits.

 Anthocyanins  are powerful antioxidents with greater protective power than vitamins C and E or beta carotene,  anthocyanins help maintain healthy tissue and retard the aging process. They also reduce adhesion of platelets to blood vessel walls, fighting atherosclerosis, blood clots, heart attack and stroke. 

Phenols (polyphenols, quercetin, phloretin glycosides, cholorogenic acid and epicatechin)

Ellagic acid – anti –tumor and anti-carcinogen properties.

Resveratrol – a potent antioxidant and anti-cancer agent is prevalent in red wine and provides protection against cardiovascular disease and forever giving my mother justification to start drinking at noon ;)

Let’s look at some of our favorite fruits like cherries, plums, prunes, apples,  blackberries, blueberries, cranberries, raspberries, strawberries for photochemicals.

Berries-

Berries are some of the most powerful compounds you can ingest. Not only are they nutrient-dense but they contain extremely high levels of antioxidants and photochemicals.

Blueberries, strawberries, blackberries and Cherries prevent oxidation in the body. Oxidized cholesterol leads to the inflammation of blood vessel walls and eventually plaque buildup.

Studies done at Ohio State University showed that extracts from the raspberry, strawberry and muscadine grapes cut the growth of breast and cervical cancer cell lines in half … IN HALF! Blueberries and blackberries were also shown to inhibit these types of cell growth.

Elderberries- Elderberry extract decreases low density lipoprotein (LDL) – the unfavorable cholesterol. It also been shown as a stress –reducer by having an effect on bio-markers for stress such as blood sugar, magnesium levels and blood plasma levels.

Blueberries – Very anthocyanin rich and with the highest rating for berries on the oxygen radical absorbancy capacity (ORAC) scale. These little blue powerhouses improve eye health, reduce varicose veins, inhibit enzymes that promote cancer and are highly anti-inflammatory.

Cranberries – High in anti-microbial properties  inhibit bacteria such as Listeria, Ecoli and other foodbourne pathogens from adhering to the lining of the gut and urinary tract. Unsweetened cranberry products are recommended because high levels of sugar added to juice and dried cranberries can diminish these properties.

Raspberries – Also very high in Phytochemicals , raspberries are shown to reduce tumor growth and are have anti-carcinogen properties because of the Ellagic acid levels.

“All Season” Fruits

Apples – the flavinoids in apples have high anti-inflammatory properties. The flavinoid quercetin protects lungs from cigarette smoke and overall environmental pollutants. Polyphenols in the skins of apples  (quercetin, phloretin glycosides, chlorogenic acid and epicatechin) inhibit enzymic activity responsible for carcinogenic and tumor cell activity. Apples are also a great source of soluble fiber. 

Bananas- a great natural source of potassium, magnesium, riboflavin and fiber.

Cherries – 17 antioxident compounds have been discovered in cherries. They are the leading fruit in anti-inflammatory properties. The anthocyanins in cherries were shown more effective than aspirin and ibuprofen for painful conditions like gout and arthritis. When mixed with hamburger meat, cherries make a great fat substitute and can reduce harmful heterocyclic aromatic amines (HAAs) produced by grilling meats by 70%!** And cherry hamburgers just sound awesome. They are also a source of melatonin a natural sleep inducing chemical.

Citrus- Phytochemicals called  Monoterpenes inhibit detoxification enzymes that inhbit breast tumor growth and can actually aid in regression. In lab animals those that consumed citrus juice had cancer metastasized to other organs half as fast as those who were given only water. Other flavinoids, tangeretin and genistein present in tangerines has been shown effective on estrogen-based cancer cells.

Watermelon- watermelon is a large source of the Cartinoid, Lycopene and is actually more available to the body than the larger promoted Tomato.

Raisins -  containing the second highest level of antioxidents on the ORAC scale. Because of the catechin and quercetin, Raisins take on a pre-biotic properties and can balance the Ph in the gut, helping to ward off food borne pathogens.

Prunes – most of us think of prunes in a negative light. They are only eaten by elderly people who have trouble pooping right? .. stigmas aside prunes have some VERY powerful properties. Their  anti-microbial properties are proven so effective prune puree can be used as a food preserver inhibiting pathogen growth. In fact Texas A&M did a study where plum puree was more effective in preventing lipid oxidation in meat than synthetic antioxidants like BHA and BHT. …WOW

*and yes …. The high fiber content will help “move” things along ;)

WHEW!!! Add all of these powerhouse fruits to your shopping list today, whether you eat them fresh, in dried or juice form or even blend in a smoothie the health benefits are  undeniable. Mother nature really knew what she was doing!

BUY ORGANIC

It is important to remember that the food industry these days is more interested in their bottom line than your antioxidant consumption. Many corners are cut, chemical pesticides and waxes are used that are toxic to humans and quite honestly contradict all of the wonderful antioxidant properties of these fruits. Choose organically grown fruits whenever possible to avoid these toxins and WASH your fruits and vegetables thoroughly in a 1:3 ratio of white vinegar and water to remove germs and debris from transport.

 Thanks for reading! I appriciate any and all feedback ;)

Pursue!

Michelle

Source

Hunter. B (2006). A Whole Foods Primer. Chapter 2. Basic Health Publications. Laguna Beach, CA

Whole Food Storage and Cleaning Tips!

I decided to share a few helpful tips for all you whole foodies ... enjoy :)

Fresh vegetables are at their best quality, quantity and price during their individual seasons. Following a few steps can ensure that you choose an utilize the best produce without waste.

• ·      Buy only what you can use without waste, this includes storing or preserving during the foods fresh “window”.
• ·      Select foods that are organically grown. These foods are produced without toxic insecticides or herbicides. No one benefits from ingesting these toxins.

Greens

Greens such as kale, spinach, turnip greens, swiss chard and salad greens should be refrigerated immediately. They retain the highest nutrient levels when stored at high humidity at near freezing temperature (Hunter, 2006). This is easily done in most household refrigerators, mine is set at 37 degrees and It has a high humidity drawer for veggies.

**Note** Greens in general are very susceptible to food borne pathogens that can make you sick. Washing greens (and all veggies for that matter) in a 3 to 1 solution of distilled white vinegar and water can remove waxes, soil and 98% of bacteria to include E-Coli. I fill a bowl with solution, let the greens soak a few minutes, scrub each leaf, rinse and dry in salad spinner. And YES this goes for the bagged “triple washed” salad mixes as well. It only take s a few minutes for something that could literally be life saving. Eat your Greens! .. Just wash them first ;)

Cruciferous

 Vegetables such as cabbage, broccoli and cauliflower store well kept in cold storage and wrapped in a damp towel (Hunter, 2006) (I remember watching my grandmother do this, now I know why!)  retain most of their ascorbic acid levels.

Root

 White and sweet potatoes should be kept in cool, dry and dark places and they will retain their nutrient content for up to 6 months. In fact sweet potatoes beta-carotene content actually increases in storage. Potatoes stored in light will develop green skins which are toxic, never eat potatoes with green skins. Potato sprouts are also toxic, never consume them. Potatoes do not freeze well, they develop off- color and flavor features (Hunter, 2006).

Cucurbits

Summer squash and zucchini have a very high moisture content and do not keep well, they should be used immediately (Hunter, 2006). Look for squashes with unblemished non-waxy skins. Sautéing or steaming is recommended.. or even baking into yummy zucchini bread ;)

Fall and Winter squashes such as pumpkins, hubbard, banana or butternut are firm on the outside but soft on the inside. They can be stored for months in well ventilated, cool area between 55 and 60 degrees. They are best prepared removing seeds and flesh for roasting or steaming. I like to do butternut squash, cut in half, seeds removed, face down in a shallow baking dish with a inch of water, roast in 350 degree oven for about an hour. Sweet, easy, delicious and pureed as awesome baby food!

Bulb vegetables: Garlic and Onions.

Here is a good one.. does anyone really know how to store these items? Until doing this research I obviously did NOT. Whole garlic cloves can be stored in open containers in cool dry, dark places for months. However once the bulb is opened and individual cloves are used, the remaining cloves should be used within 10 days. Garlic can be used in multiple ways, eaten raw it offers the most allicin content which is the heart healthy, anti-immflamitory enzyme garlic is known for. But mincing, dicing, chopping, sautéing and baking all work well for garlic. Garlic bulbs should be dry and free of mold and sprouts.

Onions have a very high flavonoid content that rivals the green-leafy family, consumption reduces risk of cancer, heart disease and diabetes… and the more pungent the more flavonoids! Let the tears flow! Onions should be firm and dry, free of sprouts, mold or soft spots. Outer onion skins should be dry and smooth with no signs of dampness.

** best storage tip ever!** Do NOT store onions next to potatoes .. which to my knowledge most everyone does. Moisture content from the potatoes will prematurely rot the onions and dry out the potatoes causing them to spoil .. opposites to not attract in the case of onion and potato ;)

“Fruit” vegetables: Avocado and Tomato.

Avocados contain a high amount of monounsaturated oil and are a good source of beta-carotene, B vitamins, potassium and iron. At the grocery store, a ready-to-eat avocado with yield softness to pressure applied to skin. Unripe avocados should be stored at room temperature until ripe. Once ripe they can be stored un-cut in the refrigerator for several days. Freshly cut avocado should be consumed quickly, coating cut avocado  with lemon juice, vinegar, milk, oil or butter will help to preserve color.

Tomatoes are great sources of vitamins A and C as well as the antioxidant Lycopene, which fights cancer causing free radicals in the body. Choose tomatoes that are firm, no cracks, mold or blemish spots. The deeper the red color of the tomato the greater it’s lycopene content.  Tomatoes are best stored at room temperature to preserve flavor and spoilage, they will actually decay faster in the refrigerator!

Thank you for reading my post! Pursue!

Michelle

Source:

Hunter. B (2006). A Whole Foods Primer. Chapter 1. Basic Health Publications. Laguna Beach, CA

FareWELL!

For My Last Blog Post of this class I am to compare my original “assessments” from the beginning of this course to how I would rate myself in these areas now….

Week 3: Physical – 8 –I am 3 months pregnant, running 3-4 miles a day and lifting weights (within safe parameters for pregnancy). The majority of my diet consists of lean meat, veggies and fruits all of which I choose organic to protect my growing baby from pesticides and growth hormones. I rarely eat processed food containing preservatives or food colorings because they have been researched to contribute to learning disabilities and allergies. I take it very seriously. The “8” rating is because I am also human (and pregnant); I go out to lunch with friends and share dessert, sneak leftover Halloween candy or finish my kid’s grilled cheese at restaurants.  I do the best I can, and I am proud of it.

Goal: Keep on! I am happy with my physical health .. well maybe less Halloween candy ;)

Week 10: Physical –8 – 7 weeks further along in the pregnancy and I am still sticking to a steady diet and physical routine. I have stuck to my goals in this area.

Week 3: Spiritual – 6 – to me spiritual health means my personal connection with all of life.  For most people spiritual health is fulfilled by religion or a connection with a “higher” being or power. I am spiritual in the sense that I appreciate the world I am in. I love being outside and appreciate nature, I love to travel and experience the world and I am grateful for the blessings I have been given in my life. The “6” rating is because more often I should take a step back from reality and actually “see” life.

Goal: Start a daily gratitude journal even if it is something small.

Week 10: Spiritual – 7 – Although I am yet o start a gratitude journal I still feel as though I am more aware of my spiritual health and needs. I am also aware of how my mental wellness can affect my growing baby. My goal will remain to start a gratitude journal .. how about now? .. Today I am grateful for a healthy family and that we all recovered from the flu last week! 

Week 3: Psychological – 4 – I have a type A personality. I have road rage, I like things in my control, I am stubborn and I get stressed way too easily.  This is my area of improvement. Usually running and exercise will “reset” me – as mentioned in last week’s post – and is my de-stress method. The “4”rating is because I need to change the way I deal with things. 

Goal: "Lord grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference." -  Saint Francis of Assisi.  Very well said St. Francis, very well said. I will try to simply not allow things to bother me, the next time I get cut off by a minivan on the beltway I will turn up the radio and drive on.

Week 10: Psychological – 6 – I have done a few things to de-stress my life. Especially being pregnant I made some changes to allow myself more time for rest and to remove some things from my “plate”. I hired a cleaning crew that some of my friends use which was the greatest decision ever, they do in one hour what would take me all day. I tasked my husband with small things like emptying the dishwasher in the morning or pulling clothes out of the dryer. And I give myself a “deadline” to be in bed by to ensure I am getting enough sleep. My new goal is to continue these practices even after the baby arrives.

I am a believer in “practice what you preach”, In order to be successful in health and wellness professionally a practical experience base is necessary in all areas. I am not saying that I need to be a perfectly balanced, spiritual being in order to help others, but an understanding of the importance of these areas is necessary.

As I bid farewell to this course, I feel very positive about my future in health and wellness. Look for more in this blog!

Pursue!

Michelle 

Final Project, Assess, Reflect and Commit

Myself and my 2 year old son have the flu this week, we don't know who gave it to who .. but wish us well in recovery ;)

Final Project

Introduction

Ken Wilber was quoted as saying “having a map of Hawaii is not the same as actually being there”. A practitioner who does not practice themselves what they preach has a diminished capacity to help their patient. Integral health by practice is supposed to transcend all areas of medicine, tying the mind, body and soul together. To limit your own spiritual, psychological and spiritual development as a practitioner and leave out that piece of the Integral health “pie”,  is directly contradictory to the health and wellness philosophies.

I am quite developed in the area of physical health, I pay close attention to my fitness and nutrition. But like most when strong in one area, I am weak in others. Total integral health does not require that we be developed fully in every aspect of wellness (Dacher, 2006).The goal should be to develop health, happiness and wholeness along our own unique path in accordance with our own needs and goals. Psychological and spiritual development are the areas I personally need to improve on. My goal is to be as well rounded as possible in order to properly help my clients as a wellness professional.  

Assessment

             Assessing my own physical, spiritual and psychological wellness on a 1-10 scale (ten being the most optimal).

Physical – 8 –I am 5 months pregnant, so my current fitness regimen is somewhat limited. I make a point to do physical activity daily, usually walking and lifting light weights within safe parameters for pregnancy. The majority of my diet consists of lean meat, veggies and fruits all of which I choose organic to protect my growing baby from pesticides and growth hormones. I rarely eat processed food containing preservatives or food colorings because they have been researched to contribute to learning disabilities and allergies. I take it very seriously.

Spiritual – 6 –For most people spiritual health is fulfilled by religion or a connection with a “higher” being or power. To me spiritual health means my personal connection with all of life.  I am spiritual in the sense that I appreciate the world I am in. I love being outside and appreciate nature, I love to travel and experience the world and I am grateful for the blessings I have been given in my life.

Psychological – 6 – described as  the only area in true constant need of development (Dacher, 2006) and defined as “A state of emotional and psychological well-being in which an individual is able to use his or her cognitive and emotional capabilities, function in society, and meet the ordinary demands of everyday life” (American Heritage Dictionary). Psychological development is very important to overall heath. I certainly meet the definitions of proper psychological health and function as a normal human being. However,  I have a type A personality. I have road rage, I like things in my control, I am stubborn and I get stressed way too easily.  These are my areas of psychological improvement.

Goal Development

Physical – I gave myself the “8” rating is because while I do excel in the physical area, I am also human. I go out to lunch with friends and share dessert, sneak leftover Halloween candy or finish my kid’s grilled cheese at restaurants.  My goal would simply to keep up the good work, this area of my own wellness I am quite proud of and take very seriously. As always there are areas for small improvements, but overall I am happy with it.

Spiritual -  I gave myself the “6” rating is because while I am connected with life, I should take a step back from my everyday hectic reality and actually “see” life. A simple goal could be to  start a daily gratitude journal and each day record one thing that I am grateful for in my life. Putting these items in writing and seeing them build over time would be a good reminder to appreciate life, which plays a major role in spiritual health (Dacher, 2006).

 Psychological – I gave myself a “6” rating because I tend to get over-stressed very easily. As mentioned I have a naturally stress- prone Type A personality. I get agitated very easily about small things, I worry about things out of my control and I have a problem letting issues go and moving on. Usually exercise is my go-to stress relief technique, it will “reset” me. I however need to change the way I deal with little stressors in real time and not let them build up until I can go for a run. A technique could be guided meditation, it has been mentioned that those who practice meditation on a regular basis over time train their minds to revert to a relaxed state when stressed. If I could “train my brain” to eventually react differently to stress it would have a powerful impact on my psychological wellness.

Practices for Personal Health

With the belief of Integral health, that state of physical, psychological and spiritual wellness are all vital to one another. All three components are equally important to whole wellness and should be treated a such. Strength in one area does not make up for weakness in another.

Physical wellness involves the physical body in the areas of fitness and nutrition. Ken Wilber suggests a bio-graph to note milestones and track habits. Asking yourself questions like, how are my eating patterns driven by habit or emotion? And What are my nutrition priorities? Keeping a line of development like the one described as well as a food log in a daily journal can help to map out current practices and areas for changes. This strategy could foster growth in nutrition (Dacher, 2006).

I am already very physically active, however I seem to limit myself to the sports and activities I habitually like doing, such as running, biking or swimming. A way to foster growth in the fitness aspect of physical wellness would be to try new areas of fitness. Perhaps rock climbing, martial arts or trail hiking could add some variety and expand horizons and encourage growth.

Psychological wellness, as mentioned is the one area that should remain consistently developed (Dacher, 2006). The psychological process focuses on identifying destructive emotions and dysfunctional patterns and replacing them with healthy attitudes and behaviors (Dacher, 2006).

Exercise #1 – an exercise in loving-kindness. Loving-kindness allows us to get back what we give, even if no reciprocation is given from another person. It creates a calmer mental attitude that over time will come as natural and effortless (Dacher, 2006)

This exercise to me has been very effective in reminding me about people who are important to me in my life.

Close your eyes and rest into the natural ease of your body, repeat the following phrases for 10 minutes.

1.   May all individuals gain freedom from suffering

2.   May all individuals find sustained health, happiness and wholeness

3.   May I assist all individuals in gaining freedom from suffering

4.   May I assist all individuals in finding health happiness and wholeness 

This exercise should be done 2-3 time s a week or as needed. 

(Dacher, 2006)

Exercise #2 – an exercise in the subtle mind and breath. Because of the direct relationship with breath and the mind, peaceful rhythmic breathing leads to a peaceful mind (Dacher, 2006).

Step 1- focus on breath cycle using the rising and falling of your chest.

Step 2- 10 breaths in and 10 breaths out. Should you become distracted by other thoughts return your mind to your breath and the rising and falling of your chest. 

Step 3- sit quietly and repeat for several minutes, observe where your mind “travels” and bring it back to center

Step 4- release you mind and allow it to float freely and experience clarity.

Step 5 – slowly return your mind to center and remain still for a few moments. Write any thoughts or experiences in a journal.

This exercise should be completed 2-3 times a week or as needed. It can be called upon during times of mental stress or busyness.

(Dacher, 2006)

Spiritual wellness identifies the connection between the mind and spirit. The idea is to shift physical emphasis on survival and instinct to mental interconnectedness and awareness (Dacher, 2006). The most recommended practice for spiritual development is meditation. There are many different kinds of meditation such as guided, mindfulness, movement and mantra. Each one is designed to better connect your mind and spirit but not all techniques work for everyone. One recommended movement exercise I find effective is tai-chi, a graceful form of ancient Chinese exercise that involves movements in a slow focused manner accompanied by deep breathing (mayo clinic). Tai-chi is known to connect mind and spirit and decrease stress and anxiety. I will implement by seeking formal instruction on Tai-chi from a qualified instructor at a fitness center, and once the basics are learned tai-chi can be easily practiced anywhere. 

A second practice to foster spiritual wellness is to give back to others. Volunteer at a soup kitchen, collect clothes and food for the needy  or organize a fundraiser for a local charity. These selfless acts of kindness of serving others will allow you to connect with your spiritual mind and cultivate human flourishing. I plan to have a “toys for tots” Christmas party this year, the only requirement is guests bring a toy for children to be donated.

Commitment

I will asses my progress in my spiritual journey by keeping a journal. In this journal I will record daily what I have done in each area of physical, spiritual and psychological wellness. Recording my triumphs and missteps along the way will help me grow on my path to human flourishing. To help maintain long term practices I will have to make an effort to insert these practices into my everyday life. With the help of the journal I will learn what works and what does not for me individually, I can then work on incorporating techniques into my journey. I can also maintain my own practices by helping others with theirs. I can incorporate friends or family members also interested in expanding their own wellness. Sharing my own experiences and advising others will also help keep me focused on my own Integral Heath.

Pursue!

Michelle

References

American Heritage Dictionary (2012). Definition, Mental health. Retrieved from. http://www.answers.com/topic/mental-health

Dacher, E. (2006). Integral Health: The Path to Human Flourishing. Laguna Beach, Chapter 4 and 16, CA. Basic Health Publications Inc

Mayo Clinic (2012). Tai Chi, a gentle way to fight stress. Retrieved from. http://www.mayoclinic.com/health/tai-chi/SA00087/NSECTIONGROUP=2

Open Your Heart

After reviewing the practices we have studied in this course such as loving kindness, subtle mind, visualization and guided meditation. It is no secret that I do not fair well with the guided meditations. However, I do connect with the ideas and techniques of the loving-kindness and subtle mind exercises.

These practices allow the subject to remind himself or herself of how they love and appreciate the things and people in their life. I feel as though everyone could benefit from a little reminding of the good things in life.

The following was my favorite exercise, which described as powerful in expanding mind and heart and an antidote to anger and hatred.

Close your eyes and rest into the natural ease of your body, repeat the following phrases for 10 minutes.

1.   May all individuals gain freedom from suffering

2.   May all individuals find sustained health, happiness and wholeness

3.   May I assist all individuals in gaining freedom from suffering

4.   May I assist all individuals in finding health happiness and wholeness 

(Dacher, 2006)

I can implement these practices into my life very easily, when I fell stressed or overwhelmed or even “victimized” by my current life situation I can simply perform the above exercise to I guess in a way remind me of what is really important.

It took me four months to get pregnant with my second child, that may not sound like a lot but when you are living it - it feels like eternity. I would get angry and stressed each month when that stick did not turn blue. In the fourth month I finally started to remind myself that I have a beautiful son and there are people in the world who cannot have children or have spent years trying to conceive and simply cannot. When I thought this way I felt downright selfish for my self-pity. But reminding myself of how lucky I was to be able to have children and that I already had a beautiful baby boy made the fact that I was not pregnant right away.. well downright silly.

This sort of gratefulness is a very powerful and effective tool in cultivating mental fitness.

Thank you for reading my post! Have a great week!

Pursue!

Michelle 

Happy New Year!

After listening to the "Meeting Aesclepius" exercise, I once again have to express that these sort of calm meditative exercises do not work for me the way they are intended to. I am not sure if it is an attention issue or if I just do not take it seriously enough to reap any benefits from it. I can however see where any sort of mindfulness meditation like this exercise can increase one's psychological and spiritual wellness.  Being still and calm with your own thoughts is a powerful way to re-connect with your inner self.  Weather following meditation like this one, sitting quietly in the car during your commute or taking a quiet walk outside, time "alone" with ourselves is very beneficial to cultivating a conscious mind.

That being said, the quote "One cannot lead another where one has not gone himself" refers basically to "practice what you preach". Health, Wellness and Nutrition are professions that need to be practiced by the practitioners in order for them to fully help clients. I would be lying if I didn't say I would be skeptical of an overweight nutritionist with McDonald’s bags in their trash, they could know every aspect of human nutrition front to back and it would not matter. If you have the passion in your craft that most are looking of in a practitioner, you should be practicing what you preach.  As a health an wellness professional, my obligation to clients would be to cultivate their minds and help their individual human flourishing. If I do not practice these things myself, I certainly cannot offer practical advice, which would sell my clients short of what they were looking for.

However, I have mentioned in many posts that certain techniques so not work for me. Does this mean I do not have a future in health and wellness as a professional? My thoughts would be if I understand all of the possible treatment avenues and can appreciate how each one can contribute to establishing a conscious mind. I can offer a more broad range of advice because I have tried and either succeeded or failed at different techniques. I would assume most clients I would have would encounter similar issues.

Thank You for reading my post, I hope everyone has a safe and happy new year! I will be working the overnight shift ….ringing in the new year with co-workers and a bottle of sparkling cider ;)

Pursue!

Michelle