Exercise with the Seasons

Exercising with the Seasons

As a fitness enthusiast, thankfully I enjoy to 'work out'. However, the term has gotten more loose and  playful over the years. In my earlier days, the athlete in me had a competitive nature and although, it still exists, my perspective and goals are different.

Physically, I'm in a different place not bad, good just different.  I honor the changes, ebb and flows and cycles, not only during the year but within the quarters, solstices and moon cycles (the literal moon and the feminine moon cycles too).  Just like a plant that blooms certain times of year, we all have seasons in which we shine bright and feel more energized, strong, motivated and fit. Life would be boring if we did the same thing every day. Change up your fitness routine and stimulate the body and mind like cycling the foods you eat, driving a different route, traveling to a new place (physically or in your minds eye) and more!


We are approaching the summer, hot summer days so balance the hard core exercises with slower paced ones too to cool the body down!  During the woman's moon days, take time to honor the body, rest, reflect, be one with nature. Typically, we will not perform at the same level of intensity or vigor during this time.  Many people choose to ignore this concept, wonder why they don't have as much energy and then get disappointed with themselves instead of embracing the changes. Think of the signs the body shares with you leading up to the menses, so wouldn't you think other aspects would be affected too? Additionally, if you are going through times of stress (doesn't always have to be bad stress), it is helpful to use exercise to release stress or anxiety, however, sometimes too much hard intense exercise may be too much and counterproductive if you are in a weakened state. So, exercise is good but a lower intensity workout may be more beneficial.

Cross training, incorporating strength and flexibility and getting the heart rate up is a good, well rounded regime.  This could be a power walk on the beach or walking your dog to swimming, cycling, plyometrics (for example jump squats) and much more. Each is a different approach and not all exercises are appropriate for every body!  Also, although I am a Personal Trainer and Pilates instructor and I'm not using this as a sales pitch, I do highly recommend working privately with a professional or in a small group, at some point, so you can get individualized attention and direction on the proper exercises for your body and techniques.  Nothing worse then performing exercises incorrectly and injuring yourself.  If you ignore the body's communication, you may end up with chronic pain.  If you address any discomfort by ice, rest, massage or physical therapy from the beginning, you will recover faster. It could be something very simple!  Please listen to your body! When your car makes a funny noise, do you ignore it?


In your workouts, challenge yourself but understand the limits for longevity. I continually am evolving and finding various ways to exercise. Sometimes, I focus more on cardiovascular and make sure to add in a day or two of strength training and other times it's visa versa always with flexibility and rest days too.  I am fortunate to have access to the Pilates Equipment and Aerial Swings and although I like to exercise without always using an 'apparatus', I will admit, I am thankful and enjoy the challenges they have to offer.  Both modalities help me to incorporate flexibility training which used to be on my back burner.  Using hand weights and bands is another good challenge for strength and may also be incorporated for flexibility too (done properly).  I can't stress enough the importance of staying flexible so your body and mind can work efficiently and with ease (a tight body lead may lead to tight and restricted mind) and the strength for everyday functional tasks. Be open to trying to things and even taking a new class! You never know what doors may open or friends you may meet.

I encourage you to balance with cardiovascular exercise, strength, balance and core training along with flexibility. Some exercise modalities combine a few of these such as Pilates and Yoga which, in addition to strengthening the body, also strengthens the mind. Stay creative, change and challenge your body and mind in various ways throughout the year. Keep yourself stimulated and make sure you're having some fun such as working out with a friend or family member, at a club, go out dancing, or look into vacations including hiking, water sports, bike riding etc.

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Body and Mind Enrichment. A unique way of exercising your body and mind!

The Many Benefits of Shea Butter

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Our Precious Skin
Most people appreciate having nice, soft, young looking skin. Our skin is our largest organ. It's our first line of immunity. The skin provides protection from the external environment and acts as a barrier as well as a filter.

If you are someone who puts lotion, creme, oil or lip balm on your skin repeatedly on a daily basis, you may want to look hard at what your putting on your skin. These products, high quality or rancid and toxic quality, will get into your skin on a cellular level. The idea is for these products to nourish from a cellular level!

Shea Butter
The first time I felt pure raw shea butter about a decade ago is when my love affair began! Now, I use it in most of the  B Me Organic Products. Shea Butter is the fruit that comes from the Karite Tree, native to Africa and has also been called the Tree of Life.

You may purchase it raw and unrefined or refined shea butter. The raw unrefined shea butter contains more beneficial properties and has an earthy scent. Unrefined has more processing and doesn't have much scent. Shea butter varies in color from off white to yellow. As the shea butter is extracted, it is put into a gourd such as below. 

Shea butter has an unbelievable amount of benefits.  It is often compared to cocoa butter and in some opinions exceeds the healing quality.  It contains Vit. A, E, and F and is very good for skin balance. It penetrates into the skin, moisturizes, gives back elasticity, softens and much more. Shea butter is good for:

-Dry skin                   -Skin rash                    -Sun burns                    -Wrinkles                   -Itchy skin         -After shave bumps                  -Skin wounds                 -Skin cracks                      -Tough or rough skin                              -Weather changes such as dry lips, cold weather, frost bites               -Stretch marks            - Insect bites                          -Muscle fatigue, aches and tension                -Before & after strenuous exercise         

-Skin allergies such as poison ivy          -Eczema       - Dermatitis      

                  -Skin damage from heat including radiation        -Sun protection  

Additionally, it has beneficial properties to the scalp and hair to condition your hair's natural shine, revitalize split ends, protect from the sun and hard treatments such as perms or hair dyes, deep conditions and strengthens brittle hair.  Shea butter may also be used on babies for diaper rashes.  As you can see, there are so many benefits to using shea butter!

Shea butter will melt at and on our bodies temperature. Get that? You will feel it literally melt on your skin. That's awesome!!  Typically in its raw form, it will be semi-medium hard and will soften when it's applied. A product of nature! 

These are a Few of My Favorite Things!

I make a variety of organic herbal products and use shea butter in many of them. You may use the shea butter in its raw form or add it with other oils and butters. I love the feel, texture and medicinal benefits it adds.  How do I use the shea butter?  I begin the products with herb infused oil that I set outside with shells, stones, sunshine and shake it for at least 2 weeks. The herbs infused depends upon the nature of the product.  Herbs to soften and heal such as lavender, chamomile, lemon balm, neem are used in the Body and Belly Butter and Sweet Orange and Lavender Healing Creme, Herbal Salve and Lip Balms, and Body and Belly Oil and Argon Hair and Body Oil.  Therapeutic herbs for aches, pains, inflammation, arthritis, sprains and more include herbs such as arnica, St. John's Wort, horsetail, rosemary, cayenne, catnip, neem in the Therapeutic Salve and Therapeutic Foot and Body Lotion.  Herbs to repel bugs include lemon eucalyptus, lemongrass, catnip, rose geranium, and neem are in the Bug Off Mister products.  

     

After a few weeks, I strain the herbs and mix the herb infused oil, organic shea butter and maybe other goodies such as organic coconut oil, beeswax, and organic cocoa butter on a double boiler.

Shea Butter, cocoa 'wafers', beeswax squares

Melted butters, oil, and wax with a fun stirrer! 

  Then I add my love and intention to create this product in its highest good!  I pour, package, label and hope these delicious products make you feel fabulous and happy!

Body and Mind Enrichment. A unique way of exercising your body and mind!

Raise the Flag

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The Beach
I am so thankful to live near the beach. I grew up around the beach, love to travel to other beaches and am enamored by the beauty and energy from the beach, birds, wildlife and water.  It gets very crazy around Clearwater Beach and the surrounding beaches especially during spring break.  I put my patient hat on and am thankful that so many people are enjoying this beautiful treasure!

Recently, I went south to Indian Rocks Beach, home of the original Crabby Bill's restaurant.  Throughout many of the beaches, we now have bright yellow flags on each side of the street to hold while crossing Gulf Blvd.  Although I thought it was for my entertainment purposes to be able to wave a flag, it's so the out of towners, spring breakers, and locals can see clearly when someone is crossing the street.  You never know who may get caught up watching a half naked person (I'm talking about people in bathing suits!) walk on the side of the road and cause a wreck.

Wave the Flag Proud and Strong
It's not every day you get to wave a flag. In fact, it's not every month either. I thought it was a treat and felt somewhat freeing! Try it! Just visualize waving a flag.  I also see it as an exercise, like I do many things in everyday life.  As you're waving the flag, if you hold your arm higher (as if you are raising your hand confidently to answer a question in class) it will be more challenging.  A larger flag will be harder. Wave your flag like a crazy eight.  While doing the crazy eight motion engage the core, feel the rotation, internal and external, from the shoulder (keep the shoulder blades down, please), use the triceps, back and chest.  Look both ways and cross the street, confidently while waving your flag. I bet everyone else will want to try it! Make sure to use the other arm when you cross back!

Take these precious times in life to pay attention to your strengths (from left to right side, front/back, top/bottom), strengthen your body and play with yourself.  The next time you get the opportunity to wave a flag, go for it!


Body and Mind Enrichment. A unique way of exercising your body and mind!

Homemade Beauty Treatments, Intuitively Speaking

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Skin and Body
Certain times of year, you may feel your body and skin responding to the seasonal change. Your body may just looove a certain time of year and flourishes (hair, skin, etc) and other times struggles (dryness, oiliness, patches etc.).  This may also change due to stress, environment, diet and other factors too!

Horse Playing with Your Food
I am a big advocate of playing with your food. We've got to make it fun, right?!  I also enjoy eating for the seasons.  We are lucky to have strawberries in season here in FL!  I made a delicious Strawberry Simple Syrup with raw honey, cinnamon, lemon balm and lime. I like to keep some version of this on hand to add sweetness to drinks, yoghurt and other tasty treats.

Strawberry Simple Syrup

On another note, I took Rosemary, mashed it lovingly with my fingers, put it in an empty bottle and added olive oil to cover it.  This rosemary olive oil is used to flavor food but you may also drizzle a little in your palm and condition your hair.

Rosemary Infused Olive Oil

A week later, I roasted butternut squashed and drizzled the rosemary infused olive oil, yum!

Roasted Butternut Squash with Rosemary

One evening, I decided it was time to give myself a nourishing mask. I wanted/needed something to assist with the little bit of dryness I was experiencing, mainly due to the weather this time of year in FL, cool and dry. Since I had some butternut squash leftover and the simple syrup, I was drawn to combine them for the perfect deluxe moisturizing (in-home) facial.

Honey, Strawberry, cinnamon, lemon balm, butternut squash, rosemary, olive oil

 I took a little of each and mashed them together in a 1/1 ratio.  Check out the vibrant colors!  Honey is a great antibacterial and has many benefits for the skin, hair and body! Rosemary is good for circulation. Lemon Balm has antiviral properties. Strawberries aids in ridding the skin of dead cells. The orange color of butternut squash is a good indicator that it contains beta carotene, Vit. A, which helps to fight wrinkles and balance the ph of your skin and cells. Lime is a natural preservative.  Eating these foods are important, however, if you have some leftovers and are feeling a bit sassy, feel free to give it a try and see how your body and/or face feels.  My skin is pretty neutral so I'm okay using herbs and foods that may be slightly drying or oily although I was using the butternut squash in this creation to nourish the face in a moisturizing way. The rosemary is often used for dry skin and lime, lemon balm and strawberries for oilier skin. But in this situation, I was comfortable with a little of everything!

Look at the pretty heart! This happened organically!

After applying it to my face around the eyes, neck and hands, I relaxed with a cup of tea and enjoyed the moisturizing and tightening experience over the next 20 or so minutes. I suggest relaxing and feeling what's going on as it changes during the duration while these organic foods and herbs set into your skin on a cellular level. I love feeling this and the energetic movement around the face.  

Chillin' with my facial, tea and amethyst & rose quartz necklace

Then, I rinsed with lightly warm water, pat dry and felt fabulous! Seeeeee?

Fabulous feeling skin and a happy camper!

Maybe you will find some serendipitous goodies in your fridge or pantry to blend together. Sometimes I'll sneak a quick facial in while I'm making some food such as smashing avocado on my face when making guacamole.  So, although I enjoy the zen time and feeling and guiding the inner workings of the natural products, I know we get caught up in our busy worlds, and any way to sneak it in is just perfect!  

Cheers to happy, healthy and radiant skin! 

Body and Mind Enrichment. A unique way of exercising your body and mind!

Incident Report

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The Incident
One year ago today, someone rear ended me.  I'd prefer to call him a boob but I also know that we all make mistakes. It was just unfortunate I suffered from one of his.  I could see he was not paying attention, however, I was behind a stopped vehicle and was unable to move from the situation.  Aside from what many think, I didn't tense up the neck. I hadn't been in a situation like this before and didn't realize how fast he was actually going or know the intensity of what was about to happen.  I did brace my core with the confidence that I would use those muscles as my 'breaks' when the s$#!t hit the fan (aka contact).  With my seatbelt on, the contact jerked my head back at first then flung it forward and hit the vehicle in front and jerked back for forward 2 more times until I could collect myself. I was shooken up but thankful that I could walk out of the car. The car was drivable just to get home and for the next 24 hours I just let my body absorb what had just happened. It was my husband's birthday so it put a little damper on any celebration.

The Experience
After 48 hours, the real pain kicked in.  This is where the learning and experiencing took place. Prior to this, I rarely ever got a headache, let alone a migraine. And hadn't had any cervical spine issues before. I pride myself on taking good care of myself and feeling strong inside and out but this was an extremely challenging experience (especially as a Pilates instructor and personal trainer for a living!).   The theme for the year (and will be in life moving forward) - gratitude!

I kept thinking I would be good to go in 4 weeks (little did I know!)  The first few, I felt like a bobblehead.  Over the next few months, taking a walk down the street was hit or miss because even lite jarring and pressure on the head from every step I took, would cause pain in the neck and head.  My appetite was minimal, I believe for a few reasons. Misalignment and/or trama to the cervical spine (for example a migrane) may make you nauseous.  My body was needing alot of rest to heal (physically and mentally) and food wasn't high on the priority list. The foods I did eat were soft foods. The less I chewed, the less pressure on my head.  And as always, I use food as medicine. It took about 6-8 weeks before I could begin to strengthen my core because earlier then that, I would feel it in my cervical spine and it would create pain in the head and neck (definitely something that I would avoid at all costs).  I developed  deeper knowledge to special populations in these cases or similar issues.  I taught my classes and clients verbally during that time too and very slowly began the strengthening process. First, my body had to begin the healing process before the strengthening.  It took some time to understand how you can strain muscles in your head like spraining an ankle but instead its you head! And it takes ALOT longer!

Back to Some Business
I was thankful for business at that time, but also wasn't looking to add onto my clientele for the first 4 months. I gave myself those months to relax, meditate, get treatment (2-3 times a week) and knew I would kick it into a higher gear in February knowing I had alot going on in March.  I was very mindful of my body, mind, spirit (and still am)!

Treatments
My 'primary' practitioner through this process has been Patrick Purdue, DOM.  I got regular massages from Robin Bruce and on any given day, although it made me feel good, the massage may have been too stimulating on my head and would sometimes trigger a light headache for the rest of the day or following.  I had no idea how sensitive that area can be!  Occassionally, I would take Head and Neck Suppport from Planetary Herbals and liquid Traumeel drops in my water daily for joint and muscle pain.  I received acupuncture from Linda Nash Stevenson of Lifeforce Acupuncture.  My physical therapist, Joe Millen, of Impact Health and Performance is incredible and knows how I like to understand what's going on.   Other (spiritual treatments) I received occasionally were from Lisa Seward, Body Talk, Cathleen Miller of Nature Spirit Holistics and, currently, Nicole Longwell of Longwell Massage for lymphatic drainage, cranial and any other massage techniques my body needs and wants.  The first few months, the left side of my body suffered more of the trauma. Then, eventually the right side. (I am still working on it although much better).

Recovery
Over time, I started walking longer distances with ample rest time (a day or two) for my 'head' to recover (more muscular, still seems wierd to me!).  I even realized, after my walks, using Dr. Bronner's Peppermint and Tea Tree Soap when showering was actually too stimulating for my head and caused more pain although other times it was healing. As I started to walk more brisk or add in a bike ride, I  would ice my head and neck after exercise.  Then, I began walking with a little pep in my step - I call it Dance Walking!  I began light strength training and adding in light movement on a trampoline, beginning with 30 seconds on a light bounce. When it was time to try jogging, I would begin with 15-30 second, very light, jogging with a walk. I would do that one or two times and allow my body to recover the next day or two and do it again. After a week or so, I would do 3-4 intervals.  Then, eventually the intervals were 30 secs, then 1 minute.  A very slow process because I didn't want to feel a headache!  As I increased my exercise and started introducing more movements (4 months later such as kicking the soccer ball around), I strained certain muscles that had never been an issue before. This, to me, was a weakness all around and a reminder how long it takes to heal.  I have learned to be very smart about pushing my body just enough, then allowing it to rest in order to recover.  Speaking of rest, it was challenging to rest on the part of my body that was in pain - my head!  Not sure how people with regular headaches do it, but my whole head would hurt and lying down didn't necessarily feel better.  At night, I had to sleep on my back with my head straight. I did invest in a Neck Roll Pillow - the best $10 I'd spent!  After about 8 months, I was able to sleep in other positions (on my belly with neck/head turned to one side!) however that pillow still used either for neck support or underneath my knees for back support.

The end of the story is, there is no end. I continue to be aware of my posture and alignment or misalignment and try to get some type of treatment before it happens or just as it surfaces.  Please be aware of YOUR posture.  You don't need to be in an accident to be out of whack! It could be your patterns and you may be unaware of them. Please be mindful of your body and mind from the inside out and grateful for every day!

Body and Mind Enrichment. A unique way of exercising your body and mind!

Chasing an Illness Away

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Unfortunately, from time to time we are subject to catching a cold, flu, virus, bacteria, etc. Thankfully, mine are few and far between and typically quick to run its course.

Going down......
My most recent battle was a cold (I think... I was a little nauseous and didn't think nausea usually came with a cold).  It was somewhat brought upon myself - or at least I believe so. I was preparing to go out of town. It was a fun trip, however, I still didn't sleep well the night before (with excitement and anticipation of the long weekend) and worked hard the week of to get as much work done as possible. I know I was also around others that were sick over the weekend. My alcohol consumption was up a notch due to lots of celebrating at a wedding.  So, there you have it - multiple factors that suppressed my immune system!

Sore Throat
Before I even got home from the trip, I began feeling a scratchy throat (Sunday afternoon). I had hoped it was different atmosphere, weather (in GA) or anything other than being sick!  Thankfully, I brought white tea and had already consumed it throughout the weekend and came across some 'detox' tea.

The following day while we were driving home (Monday), it was confirmed that I officially had a sore throat - bummer!  I took a nap when we got home and began drinking tea with herbal goodness to sooth the throat, support the immune system, and assist with nausea. This helpful herbal tea included cinnamon, elderberry, ginger, sage and honey (multiple cups for the next 24 hours).  I did a warm salt water gargle (multiple times). Sometimes I'll add apple cider vinegar and honey to the salt water and if I have an herbal tea, I'll use that water instead of plain water. Thankfully, the sore throat dissipated by the next morning (Wed.).  However, it moved upward (I was thankful it was heading up and out instead of down in the chest although at the time I was darn uncomfortable).

Proper Food, Rest and Exercise
In the meantime, I was eating somewhat light (no dairy or heavy foods) going back and forth between warm soothing soups (from Natures Food Patch since I didn't take the time or energy to make it) and nourishing smoothies with homemade yoghurt (good bacteria), fruits (not too many), leafy greens and celery, ginger, honey and chia or hemp seeds.  I also took Buried Treasure ACF liquid nutrients to support the immune system and slowed down on exercise all week.  Priorities were proper rest, low stress (mentally and physically) and eventually some nice walks.

Up and Out
After the sore throat, it did seem to move 'up' around the head and (stuffy) nose as it was working its way out (Wed. and Thurs). At that point, I change my herbal tea formula a bit. I took out the cinnamon and sage and added peppermint.  Now, the tea was peppermint, elderberry, rosehips (Vit. C), ginger and honey.  During the day I would also add green tea to the mix!  The herbs help to support the immune system and shorten the duration of the cold/flu.  I also surrendered to one of my least favorite things, although very potent, the dreaded nose spray. Currently, the one I have includes colloidal silver but I know there are many other good ones out there.  Although it's one of my least favorite things to do, I'm willing to do it to get to the root of the issue at that particular time as I'm chasing the cold away.  I would do it a few times a day (morning, mid day and evening).  I also used my B Me Therapeutic Salve around rub it from my nose towards and around the ear, down the neck and up and out the forehead and crown of the head.  The B Me Therapeutic Lotion was rubbed on my feet and covered with socks overnight.

By Friday morning, I mentally prepared to teach an energetic cardio and weight class. I toned it down a notch for myself by using lighter weights and not as high intensity while still motivating the class. Again, I rested that evening so I could teach again another energetic class on Saturday (along with teaching other Pilates classes).  Over the weekend, I continued the herbal tea, water with lemon, ACF, and nose spray.  The following week I was able to carefully bump back up my exercise (no need to be in a major hurry, I have the rest of my life!) and continued to eat and rest well.

As you're treating your illness, remember -  you WANT your symptoms to change, just hopefully for the better. So, 'treat' it differently as it moves!


Body and Mind Enrichment. A unique way of exercising your body and mind!

Spring Tea

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Springtime!
Happy Spring!  This is a great time to begin transition from winter warming food and drinks to cooler tastes for the body and mind!
I naturally gravitate towards certain herbs depending upon what is in my garden, less expensive at the store (which typciy means it's in season), and what my body is 'asking' for.  Certain herbs flourish at certain times of year for a purpose - it is their time to shine and share their goodness to us!!


Spring Tea
Take mint (or spearmint or peppermint), lemon bam, and lemongrass for example.  I may make a tea at the end of the day of this blend, enjoy it warm and make enough to drink it cold for the next day or two!  


Mint is considered a cooling herb which assists our body in regulating our body's temperature.  Along with relieving an upset tummy, mint may be used externally for diaper rash, sunburn, bites or stings and more.  Of course, there are so many different variations of mint including peppermint, spearmint, apple mint and more.  When planting mint, it will crawl and grow. If it's in a pot, loosen the soil from time to time and or repot when it appears it's outgrowing the pot.  You may also take some of the plant and repot.  You will see the many fingers of roots.  In Florida, mint loves spring and fall!  Mine is about to bloom now.

mint in boom

Lemon Balm is considered a cooling herb with many therapeutic properties such as an anti-viral for cold sores, uplifting spirits and relaxing nervous energy, digestive aid and more. It is in the mint family and also called Melissa Officinalis.  I have found it likes the sun but not necessarily the full blown Florida sun.  And like mint, it needs a drink of water but not saturated soil.

lemon bam

 Lemongrass is considered a warming herb that assist with digestion, gas, and also repels bugs. Lemongrass is easy to grow in pots or in the ground.  It can tolerate the Florida sun.

lemongrass

The Perfect Cup of Tea
The perfect cup of tea will vary from person to person, herb to herb, infusing time, state of mind, quality of the herbs and more.  When using the herbs, fresh or dried, play with them prior to putting them in the hot water.  Massage the herbs to release the herbal essence.  When using flowers such as chamomile, these beauties are fragile and require less steeping (or infusing) time.  Spices such as anise or cinnamon require longer steeping time. Depending upon your blend, put certain herbs or spices in before others.


Tea Utensils
Infusing utensils may include a cheese cloth, a ball of many sizes and shapes, and a bag.  I highly recommend the natural cheese cloth in the brown color. The white one has been bleached and those chemicals may end up in your tea.  I also have been known to 'bag' the utensils and just toss the herbs in the hot water and straining them out.  


Putting it Together
If you make 4 cups of water, take 3-4 long springs of lemongrass and put it in the hot water with the cover on and off the burner.  Leave the lemongrass infusing for 10-15 minutes. Then add 2 cups, loosely packed, fresh mint or 3-4 tsp dried and the same for lemon balm. (if using fresh mint - pull the leaves off the stem. Sometimes I'll use the leaves and stem when it's closer to the top of the plant, then it's not so woodsy.  You may do the same with the lemon balm).  Keep the lid on and infuse for another 10-15 minutes.  Or steep for 10 and then take the lid off for a few minutes.  Your tea should have a strong flavor.  Please feel free to adjust the servings to whatever feels right with you!  For sweetness such as (raw unfiltered) honey, add it while the tea is warm, not hot or not cold.  If it's too hot, it may burn off the fabulous qualities of the honey.  You may add it do the entire pot or just the single cup you may currently enjoy.  If adding it to one cup, I like to first put about 1/4 cup of tea, then honey, then more tea and mix.  After enjoying a few sips, I may 'top' it off with more tea.  Each sip will have a delightful taste!












Body and Mind Enrichment. A unique way of exercising your body and mind!

Awareness

Use this new year like a clean slate. We're starting fresh, right?? Be alert and aware of your body from the inside out. When you see a 1/2 of a glass of water is your first thought that it's half full or half empty? When you put on clothes in the morning, do you always step with the same leg first to put your skirt, shorts, pants, etc. on. When you step up stairs, do you always step with the same leg. When standing, do you have more weight on one foot or side of the body? When seated, do you have more weight on one hip or 'cheek' more than another? Check if you carrry a bag, purse or items in the same hand or shoulder. How are your shoes - snug, old, worn out? Position your ear ontop of your shoulders.

All of these every day movements and positions play an integral part of our posture which affects so much! Look at yourself in a full length mirror in your birthday suit. The more you look on a regular basis, the more you'll learn! Look from the feet, ankles, knees, hips, waist, shoulders, neck - is one side higher than another? do you have a natural tendency to angle your head (maybe in the direction that you hold your phone??) Don't foget to look in the rear view mirror! I have included a video on finding your connection to the transverse abdominis. Please use that as an important took to building your core. Throughout the day, tap into your body!


Body and Mind Enrichment. A unique way of exercising your body and mind! www.bodyandmindenrichment.org

Homemade Cough/Cold Syrup

Often times, I take seasonal fruits and herbs to create my version of cough syrup. I keep this on hand and use it as needed or if I feel run down, 'stressed out', or possibly exposed to someone that was sick. I wanted you to use food and herbs you have easy access to. A few suggestions would be to add thyme, sage, lemongrass, peppermint, hibiscus, cayenne pepper, ginger, lemon balm or rosemary herbs to help with a sore throat, cold or stay healthy! Some fruits I use are lemon, lime, blackberries, cherries, blueberries, strawberries, raspberries, oranges, figs to name a few. Get local honey and make a tasty combination. Use your discretion depending upon how thick you want your syrup. Either take a spoonful, add to tea, make a hot tottie (tea with whisky or brandy), or even add to plain yoghurt. As you warm the honey, please keep it on a warm setting so you don't scorch the honey. Save all those medicinal properties!

For example:
1/4 cup of water
1/4 cup honey
splashes of cayenne
a few tablespoons of herbs
fruit of choice
Simmer water and gently and lovingly mash fruit - a palmful of berries or 1/2 of citrus. Lower heat or turn off heat and cover ~90% so the honey melts with the infusion. Add honey. Allow to blend - the time is up to you. I try to allow it to blend for ~20-30 minutes. You also can keep the herbs in the syrup so they continue to infuse. Put in a jar and label. Enjoy!! Again, you can make this thicker by using more honey, or thinner with less honey or more water. You decide.

Recently, I did organic blackberries with rosemary and a splash of cayenne. I started on the stovetop. Then, allowed it to infuse in the window sill for another few days. Fabulous!!!! Strawberries, lemon, and peppermint.


Body and Mind Enrichment. A unique way of exercising your body and mind! www.bodyandmindenrichment.org

Scrub A Dub

My husband travels for business. I give him an herbal tincture to take on his trips to strengthen his immune system. This time, he got hit pretty hard. Look around, there are many many people catching colds, viruses, mystery illness and flus. Anyway, after a few days of him sleeping, resting, and fighting whatever it was that was winning the battle, I decided to disinfect the house with a vinegar, water, lemon and tea tree essential oil solution. I sprayed it all over the house - counter tops, toilets, shower, furniture, bedding. It made Jay and I feel so good and that the stagnant air and aroma around the house was lifted and refreshed! I also threw some baking soda on the counter tops and used the spray.

As I was scrubbing with this all natural solution to cleanse my surroundings, it occurred to me this was a great way to explain the benefits of scrubbing our bodies. I don't care if you are a man or woman, we all have different skin types of which could benefit from caring for our skin from time to time with natural products. You know if you work out in the sun for a living, your skin typically needs moisture and protection. If you are inside with recycled air your skin may be dry and also yearn for stimulation!

Aromatherapy is powerful. How often do you relate a song to a particular place or time? And how often does a scent remind you of a place or time? It is real my friends! As we inhale, smells travels across the olfactory nerves in the nose and up to the brain which triggers a reaction (this information is part of my Emilyisms book on recipes and tips). The essential oil is drawn into the lungs to provide physical benefits. So, back to the cleansing. It is just as important to clean off our skin. The skin is our largest layer and if you are really interested in a cleanse think about what you put into and onto your skin. Essential oils, oils, minerals such as salts, clay and mud allow our bodies to pull out toxins, tighten skin, rejuvenate cells and assist our body to stimulate, relax, calm, balance and more. I am just brushing the surface of my knowledge about cells but it appears these things are quiet important.

Cells are the building blocks of any living thing, plant and animal. Cells make up all known life. Every cell is produced from another cell by dividing and multiplying. Cells will be replaced when things break down or get worn out. Together they perform the functions of life. Since we are made up of cells and each cell has functions that ideally work together to form our healthy body, these cells are constantly wanting energy such as food, minerals, air, water, etc. So much of what is outside (our bodies) creeps its way inside (our bodies). Exfoliating can be a way to detoxify, rejuvenate and encourage new cell growth. There are also many environmental treasures in nature (for example, the beach, rain forests, green trees, parks) but also be aware of hazards.

There are many ways to 'treat' your skin, and as I was cleaning and scrubbing, I had this bizarre correlation between scrubbing the countertops to cleanse and scrubbing my body to cleanse. Imagine if the products were so pure they were practically the same. My body salts may include the following: baking soda, magnesium sulfate (otherwise known as epsom salt - this is a great product and can be found at many grocery stores and markets) and dead sea salts for the dry ingredients. You may opt to add a few lavender flowers or any other herb or flower of choice. The liquid could consist of one or a combination of oils and essentials oils. Add enough oil such as olive, sesame, grapeseed or a combination, then coat the salts. You can always add more if you want more oil. Essential oils are a bonus. Play around with your scents. Your body may crave a particular scent during a certain time of year or part of your life. Honor that request.

Get a brush and dry brush the dead skin off your body. Stimulate the lymphatic system. See how much you can tolerate- sometimes lighter and sometimes more aggressive with the brushes. Brush in circular movements and up towards the heart. Then exfoliate. You may also choose to exfoliate your body with the salts and oil and provide your face a clay mask. This will draw out toxins and tighten skin. Allow the oils to penetrate into the skin. The same for the mask. Allow to dry. About 20 minutes or longer. (Just about the time the needles need to work in your body during an Acupuncture treatment). Lightly pat yourself to dry. The essential oils, again, have so many medicinal properties. I make some that also repel bugs. So, after doing a luxurious spa treatment for yourself, you can hang outside and keep the bugs away! If you haven't already seen it, I posted a short video on making and applying a body scrub and mask. Check it out! bodyandmindenrichment.ning.com

Body and Mind Enrichment A unique way of exercising your body and mind!

Eye Exercises

Recently, in the United States, we celebrated the 4th of July. I was never too much into fireworks but have grown an appreciation to them. Clearwater, FL certainly has some of the best firework shows ever! There is so much color, various shapes, sizes and depth. I was so very lucky to have a fantastic seat this year with my feet dangling over a dock overlooking the water where the fireworks were. It was pointed out to me, thankfully, to also look into the water during the firework extravaganza. All the sudden, I felt as if I got 2 shows in one. The colors glistening on the water were incredible. So, I found myself watching the fireworks show above then, as quickly as I could with only my eyes instead of lifting and lowering my neck, I would look down with my eyeballs and enjoy the show on the glistening water. I realized I was doing eye exercises!
So, of course, I had to remind others about the benefits of exercising your eyes! Exercising your eyes can protect and improve your vision, prevent eye strain and relieve tired eyes. Just like exercising your muscles to build strength, you can strengthen, tone and stimulate cells in your eyes! Eye exercises have been known to help with eye movements, activity and contraction of eye muscles and overall body tension. Eye tension creates an increase in nerve impulses which pass through the optic nerve and effects the brain. Exercising your eyes helps with vision as the ophthalmic nerves receives more blood supply and enhances circulation.
The following are a few exercises. Move the eyes in all directions without moving your head and with your eyes open and closed (you may prefer closed). Follow the movements with your eyes as opposed to just circling and moving the eyes. For example, look up and down, left and right, upper left then lower right, upper right and lower left and circle the eyes. Do each about 5-10 times (to begin). Each time, try to look up more and down more without straining, look further left and further right etc. Another exercise is to close the eyes and squeeze them tightly for a few seconds. Then, relax. For the peripherals, extend your hands and separate them wider than shoulder width apart. Wiggle your fingers and focus on them. There are more eye exercises to practice. For those that drive in a car, look at a computer for long periods of time or any other practice that required significant concentration of the eyes, I highly recommend you make some eye exercises part of your weekly routine. Happy Seeing!
Body and Mind Enrichment. A unique way of exercising your body and mind! www.bodyandmindenrichment.org

CooCoo for Coconuts

There are so many health benefits of coconuts! People in Asia, the Pacific Islands, Africa, and Central America along with Ayurvedic studies have been using coconut, coconut oil and milk for centuries. It has been known to help with weight loss, heart disease, psorisis, candida and chronic fatigue just to name a few. It helps with digestion and is safe for diabetics by helping to regulate blood sugar.

Coconut oil puts less of a demand on the enzyme production of the pancreas. This lessens the stress on the pancreas during mealtime when insulin is produced most heavily, thus allowing the organ to function more efficiently.1 It has a long shelf like unlike many other oils that become rancid and may still be in your cupboard! I personally use virgin unrefined coconut oil, coconut shavings, coconut water and coconut milk. Use coconut oil as if you are using butter. For those that are concerned with too much coconut flavor, there is refined coconut oil. Through the refining process, the ‘coconutee flavor’ is taken out but it looks and feels like coconut oil/butter. In temperatures over 76 degrees farenheit, the oil is liquid and under 76 degrees, it will solidify. If you need to use it in a liquid form, warm or heat it and voila! Other ways to incorporate the benefits is through your largest organ - your skin.

Put straight coconut oil on dry skin or use products that contain it. Coconut oil will absorb easily into your skin. It promotes healing and keeps connective tissue strong to help with wrinkles. It provides protection from free-radical formation and is soothing to wounds and rashes. After bathing or showering, our pores generally are open. This can be a susseptical time for infection. Try rinsing off with cool or cold water and/or applying coconut oil. For a deep conditioner, put a small amount of oil in your hair.

Let’s move onto the technical benefits of coconut oil since it has sooo many health benefits including weight loss. The medium chain fatty acids (MCFA) that make up coconut oil yield fewer calories than other fats. The energy value is 6.8 calories per gram compared to 9 calories per gram from other fats. The medium chain triglcerides (MCT’s) derived in coconut oil raise the body’s metabolism turning it into insta-energy. Medium chain fatty acids are processed directly in the liver and immediately converted into energy. There is less strain on the liver, pancreas and digestive system. When metabolism speeds up, more calories are burned. This is the effect of MCFA’s easily absorbed and and quickly burned. Coconut oil promotes thermogenesis which is the burning of calories which in turn helps increase energy. This is another example of how coconut oil can contribute to helping those with hypothyroidism. “The medium-chain fats in coconut oil are similar to fats in mother’s milk and have similar nutriceutical effects. These health effects were recognized centuries ago in Ayurvedic medicine. The medium chain fatty acids and monoglycerides found primarily in coconut oil and mother’s milk have miraculous healing power.”2

Despite the negative campaign against coconut oil to increase sales of hydrogenated oils (ew), there is so much to learn about coconut oil. I hope I have given you enough information to take a deeper look at the benefits of adding it in your life!

1. The Healing Miracle of Coconut Oil. By Bruce Fife, N.D.
2. J. J. Kabara “Health Oils From the Tree of Life" (Nutritional and Health Aspects of Coconut Oil). Indian Coconut Journal 2000;31(8):2-8.

Soups and Stews

This is a perfect time of year to load up on great nutrition. How, you ask?! Making soups and stews containing healthy, nutritious food is easy! Basically, you are making a broth - depending upon what you are going for, you can make it thicker or lighter. I go both ways! The longer you allow the flavors to blend together on a low heat the more you will taste all the robust flavors. Haven't you ever had red sauce and the next day, it tastes better?! The flavors have been marinading longer.

I work slowly when making a soup- meaning, I start putting a few ingredients in a little at a time on low heat. I may wait 5-10 minutes in between adding ingredients. Add vegetables such as carrots in the beginning to give them more time to soften. Onions create a nice, sweet flavor. Love and thank the food for what it will provide to you as you are creating this ceremonious meal. During the stages, I can relax or finish laundry, read, send a few emails - you catch my drift. It is a great way to add greens and other vegetables into your body. Pureeing food or drinking broths allows the body to quickly absorb all the goodness and is easier on our digestive system. It may also been used for weight loss. Soups may be lower in calories (that is without the flour, sugar and various thickeners). The food is already broken down. Often times people forget to chew food thoroughly. This put more strain on our bodies during the digestive process. Soups conserve more nutrients and vitamins.

Begin your soup as if you are making a tea - boil water and add your goodies. This is a great way to squeeze in tons of greens and other vegetables your body may not receive. Also, take note on how you feel after eating the soup. Energized, healthier?! Add ginger, garlic, cayenne pepper to the broth in the beginning just to name a few anti-inflammatory and anti bacterial helpers. Many herbs and spices are also good for digestion (many restaurants give you a mint or peppermint after a meal, right?). Then, add tons of color in your soup or stew. Mushrooms are extremely healthy including the specialty mushrooms. Add some! They have been used for centuries in stimulating the immune system, treating colds and flus, fighting infection and much more! This is a good time to eat your greens! If you don't want anyone to know the extent of what is in the soup, either puree or scoop out the leaves or vegetables after the food is soft and tender and the flavor is extracted. The liquid retains all those wonderful nutrients from the food.

During certain times of year when the kids go back to school and more germs are floating around, make some soup. When you are traveling (before or after a trip), load up on soup! Other herbs and spices you may want to add is dill, thyme, curry, marjoram, rosemary, bay leaves. Herbs to add at the very end would be parsley, cilantro and basil. Make a soup sock. Cut a square of cheese cloth, add some herbs such as those listed fresh and or dried. Tie and drop in stock. When you are done, pull it out and toss in your compost or feed the used herbs to your plants. Herbs contain many helpful properties to us all for digestion, skin, inflammation, and brain function just to name a few! If you grow something, research about it and use it!! I have so many tips and suggestions on making soups, feel free to hit me back with any questions! Happy eating and experiementing!
www.bodyandmindenrichment.org

Let Me Hear My Body Talk

Early in 2003, I noticed a pain in the upper part of the right side of my back that I knew wasn’t muscular. After noticing other changes over the next few months, I eventually, was unable to keep any food down. My body seemed to be rejecting anything I put in it. The digestive disorder diagnosed as Ulcerative Colitis (UC) was emotionally and physically challenging. I tried many things such as changing my diet to a baby food diet like applesauce and rice, fasting or juicing (I was tired of being sick when I ate so I could wave the white flag and not eat!), elimination diet and medication. Originally, I did see 2 gastrointestinal doctors who gave me the same treatment - lots of medication for the rest of my life and no spicy foods. Well, they were wrong in both respects. One actually discussed the option of taking part of my colon out! Needless to say, that was the last time I saw a GI doctor. After the help of Patrick Purdue, DOM and board certified and further educated in Homeopathic and Naturopathic Medicine, along with my own discipline, I have been symptom free for years. I live on The Specific Carbohydrate Diet (google it). He was the first of many who I have been fortunate to meet and have helped me along this journey.

Lower back said “talk to me!”

I still am learning. For example, recently my lower back on the left side started to 'talk to me' towards the end of the day. Then, on occasion, I could feel on my right foot at the end of the day, the arch would 'talk to me' - like a very subtle Plantar Faciatis. This is minor to what I have experienced the past few years but I realize now, it's time for a new pair of shoes!! After 2 years of struggling with flair ups, I finally got the ulcerative colitis under control and symptom free. However, soon after, I began experiencing more physical discomfort (one is related to the other). Yes, I will admit, because of my line of work as a Pilates and Personal Trainer and group instructor, I did too much to my body. But, I also have realized that the physical pain and the illness correlated. The past two years, I have spent trying to relieve my physical pain which at one point hindered me from taking my dog out for a walk! I have tried many different treatments from rest (in many different ways) including no exercising to more 'energetic' avenues (Qi Gong, energy and meditation classes with Cathleen Miller and Elasa Tine Marie Tiernan), physical therapy and chiropractics at Impact Health and Performance, Acupuncture and Herbs where I met, Linda Nash Stevenson of Lifeforce Acupuncture in Clearwater, FL, Bob Linde of Acupuncture and Herbal Therapies in St. Pete, FL. Others that I have met include Lisa Merrit of Gucci Acupuncture in Trinity, FL and Herbalist Rose Kalajian and more.

What is Structural Integration?

Over the last eight months, I have been receiving body work treatments called Structural Integration. It is a series of body work, each in sequential order addressing the inner layers of the body beginning from the feet to your cranium then integrating your body to its new structure. Hence the name Structural Integration. As your body responds, the sessions become more tailored to your specific needs or wears and tears. I have seen such a difference however, recently feeling the back pain has made me scratch my head and with my pointer finger and say hmmm. I think it may be time for some new shoes! I have seen, over time, the changes of my feet patterns, knees, hips etc. There was a point when I felt more comfortable in only one specific shoe (it didn't matter if I had to get dressed up-- I was the girl in a skirt and sneakers). Now, my feet are actually happier bare naked and closer to the earth!

Alignment and The Healing Process

When your body is properly aligned and moves more efficiently, it allows you be more aware, your organs room to breath, feel lighter in your body, and clearer in your mind. Being in the fitness and wellness industry, I, myself, have been very diligent with the healing process. Pushing to test limits yet patient enough to give my body time to respond. I am a Pilates Instructor at The Pilates Loft in Clearwater, FL and have been using the equipment to help 'rehab'. At one point, even leg circles would bother me after the fact. I was experiencing everything from heel pain, hip and sciatic pain at the young age of 34, with knee and shoulder discomfort. The Structural Integrative treatment has helped me in many ways. As I come to my final treatments (I had lots of issues!), I will be writing more about this body work by Marcia Nolte in St. Petersburg, FL and how it has made an impact on my body.

Your Resources For Wellness Can Start Here!
Health and wellness, from the inside out, is at your fingertips.
Dig deep and you will enrich your body and mind!

Along my journey, I have learned about so many unique ways of practicing and experiencing wellness. Joe Millen, in a league-of-his-own physical therapist specializing in manual resistance therapy and Pamela Horrigan, Nutritionalist and Chiropractor both of Impact Health and Performance in Palm Harbor, FL are two others who helped care for my 'wellness'. Sheila Dean-Ruffing, Registered Dietitian and Nutritionalist, also provided me with a tremendous amount of information and knowledge. I have received sessions from Sharin Lee Cerniglia of Points of Wellness specializing in non needle approach Japanese style acupuncture, Anisha Durve of Nirvani Health specializing in Acupressure, yoga (where I did my first restorative yoga session) and Ayurveda treatment, Katie Coffin of Pathways Hypnosis. If you are interested in learning more about 'complementary' or 'alternative' treatments, check out the groups page and forum to ask questions and learn. There are so many talented and educated people named in this site and all around us! My journey, having its highs and lows, brought me to begin this community of holistic health. Please take a few minutes to play around in the site and become more comfortable communicating. Remember, no question is a silly one because chances are, someone else may be wondering too! Ask a question in the forum, add to or check out the calender of events or begin a conversation about something awesome that happened to you that we need to learn and hear about. I look forward to learning and sharing with each of you. Enrich your body and mind!
Herbally,
EMILY WENZEL
www.bodyandmindenrichment.org