Food as Medicine: My Journey

basil, olive oil, tomatoes


Do you try to “eat healthy”?

What does that mean to you?

I have struggled with my weight for virtually my whole adult life. I’ve tried a lot of diet plans—low fat, low calorie, high protein/low carb, paleo, Mediterranean, blood type—you name it, I’ve probably tried it.

Each type of plan seems to have “science” and “research” behind it, claiming to demonstrate why this is the superior way of eating. After switching to diet cola, lite salad dressings, low-fat “heart healthy” substitutes of everything, I really just wound up heavier and less healthy, by any standard.

I know now that stress has a lot to do with it. When our hormones are wreaking havoc internally, and our adrenal glands suffer from actual fatigue trying to manage it all, simply changing what we eat is not enough.

Researchers have found that not only do people who live long, healthy lives in the Mediterranean eat well, they live well. They have work-life balance, they have connection with and support from friends and extended family, they walk and ride bicycles and stay active, they love and they play and they laugh.

So managing stress and having a balanced life is super important to good health. Having said that, I do think it’s important to try to eat well. Hippocrates, the father of medicine (for whom the Hippocratic oath is named) said way back in 431 B.C. something like “Let food by thy medicine, and medicine be thy food.”

But how? If you need specific information on nutrition, I can highly recommend registered dietician Amanda Perrin, of Peace of Nutrition, who shares my office suite. She is extremely knowledgeable.

I can only share with you what worked well for me. I knew that I wasn’t going to be able to make the changes I needed to make until I was ready. If we are not in the right frame of mind, it can feel like an ongoing uphill battle. I believe it’s not just a matter of “willpower.” We can’t bully and shame ourselves into making healthy choices, at least I can’t. But once I’m in the right mindset, it feels much more like going with the flow, making good choices to support myself—more self-love and less power struggle.

Once I was ready, I found that making the following changes helped me lose (30 pounds since the beginning of December), and I feel terrific.

1. I joined Weight Watchers. Not everyone needs to do this, of course, but the key thing about committing to a program like this, is that I am being honest about what I consume (they give you tools for tracking every single thing you put in your mouth), and I am holding myself accountable.

I used to have the attitude that if I went out to eat with a friend, I might allow myself to go ahead and enjoy French fries “just this once,” because “I hardly ever get fries.” But then the next day, I might go out for ice cream because “I hardly ever get ice cream.” And then the next day I might choose to sit outside and enjoy some wine with my neighbor—because it’s so lovely out, and we don’t see each other very often. And then a few days later, I might meet someone for beers and nachos, because I don’t get to see that person often enough either. So you see where I’m going with this. It seemed like I didn’t give myself permission to indulge all that often, but really it had become a lifestyle.

Now I track everything. I have a food budget. I can eat whatever I want, but if I choose something indulgent, then I have to give up a lot of other stuff. And I might feel hungry and miserable later. So I chose wisely!

And I have a built-in support group who can relate to what I’m doing and why it feels hard some days. I am blown away by how freely people share at the meetings. The whole program is geared to helping folks steer away from thinking only about food, and instead focusing on the whole person—including emotional factors.

2. I made a commitment to eat healthy.

I know people who follow programs like Weight Watchers, and they still make questionable choices. I know people who’ve lost weight by following a different type of program in which they eat a lot of packaged food and drink meal-replacement shakes. Again, it’s not my place to tell others what to do—maybe different strategies work better for different people. But for me, I refuse to lose weight by eating fake food.

Especially now that I’m on a food budget, I am very strategic about eating! I include lean protein at every meal. I have almost completely eliminated packaged foods and empty calories. I eat many more helpings of vegetables than I ever did before. I’m going for quality over quantity.

I like the idea of the slow food movement. I try to frequent farmer’s markets and support local growers. It just makes sense to me to eat whole food as close as we can to the way it naturally grows. And I think usually the quality of food is better than when something is picked early, treated so that it will last longer, and shipped long-distance.

As I made these changes to my diet, I noticed changes in my health almost immediately. My complexion improved. My bathroom habits got super healthy and regular. My sleep improved. My joint pain decreased. My energy level improved and stayed consistent throughout the day. And, as an added bonus, I’m losing weight.

3. I made a commitment to myself.

It takes time to eat healthy. I realized that I was giving lots of time away to clients, my kids, my projects. I was putting my health last, and it suffered.

I decided to reign in the busy-ness, and make eating a priority. I literally changed my work schedule and eliminated some of my extracurriculars so that I now have more time to shop for fresh food, complete all the necessary food prep, and sit down and eat with a fork at every meal.

I discovered that I love roasted vegetables.

I discovered that it takes a lot longer to wash, cut, cook and eat veggies than it does to drive through Arby’s and wolf something down on my way to something else.

I discovered that sometimes it’s a little bit sad to say no to things I would enjoy doing, either because they involve eating crap or drinking too much, or because I really need to hold sacred the time required to eat healthy and fit in some exercise.

But I’m also discovering that it’s totally worth it. At the end of November, I had a doctor visit that included blood work, which revealed that all my numbers were going in the wrong direction: bad cholesterol up, good cholesterol down and, for the first time, my blood sugar was a little high. Not to mention that my clothes were too tight. And I didn’t even recognize myself in photographs.

In a couple more months, I will go back to the doctor for my follow up. I can’t wait to see the blood work results, further confirming what I already know: I am healthier.

I’m in a good place mentally and emotionally. About 10 weeks into this program, I started exercising regularly. I have a good support group and lots of love in my life. And these are all very important factors.

But the biggest change I made was my eating habits. Eating healthy is a huge part of being healthy. When I lost 10% of my body weight, I was told that doing so decreases our chances of developing Type 2 Diabetes by 50%. My hope is that when I reach my goal weight—about 20 pounds from now—I will be able to get completely off my cholesterol medicine.

I had to have a long talk with myself about changing my path from one of declining health and reliance on pharmaceuticals, to one of doing everything I can to reclaim and maintain my good health as naturally as possible. Food is medicine!

If I can support you in your healthy journey, please let me know!

Category : Blog &Health &Massage Therapy &Personal Growth

Your Bucket List, Revisited

kangaroo whisperer


Do you have a bucket list?

It’s fun to have things to look forward to! The planning and anticipation can help make life enjoyable.

Still, I think it’s possible to get so caught up in things we want, things we haven’t gotten to yet, that we might forget to reflect on all the wonderful things we’ve already done.

I was struck by a comic I saw, in a strip called “Between Friends.” One of the characters thought about some of the bucket list items she’d already accomplished. While we tend to focus on trips we’d like to take, or activities we’d like to try (skydiving anyone?), this character realized that even more important to her was finding her soul mate and life partner, and adopting the best daughter she could ever hope to have.

Wow. Those are pretty amazing bucket list items!

What a pleasure, to pause for a few moments and recount in all the “bucket list” items we’ve already enjoyed! The trips we’ve already taken that give us wonderful memories. The devoted friends we’ve made. The successful careers we’ve built. Any financial security we’ve been able to establish. The supportive family we created (either by birth or by other bonds). The lovely home(s) we’ve designed. The thrilling (or funny!) adventures we’ve taken. The devoted pets we’ve adopted. The hobbies we’ve delighted in and new skills we’ve amassed.

Looking forward is great, but sometimes looking back is very worthwhile! Think about all the things you’ve done to get to where you are today. My heart feels full when I think about it—I feel gratitude and love, and pride and happiness.

What bucket list items have you already accomplished? How does that make you feel?

Category : Blog &Health &Personal Growth

Sleep: A How-To Guide

elderly lady sleeping

I’m sure you’ve heard of “sleep hygiene,” a practice that encourages doing the same routine each night to try to encourage good quality sleep: turn off electronics, have a warm bath, drink a warm beverage (something without caffeine!), avoid a big heavy meal or alcoholic beverages too close to bedtime, have enough quiet time at the end of the day to allow ourselves to wind down.

Still, many of us struggle with getting enough shut-eye. A blog on improving sleep appeared recently on WebMD, and in the latest issue of Parade Magazine there’s an article entitled “Sleep: You’re Doing It Wrong” by Paula Spencer Scott. Both of these sources provide some good reminders, and a little bit of new (to me) information. The main idea is that sleep is a skill that can be improved with practice.

For many of us, the number one culprit is stress-induced anxiety that can keep us from sleeping. Nancy Foldvary-Schaefer, director of the Cleveland Clinic Sleep Disorders Center, suggests treating ruminating about a stressful situation like any other stimulation—do everything you can to keep it out of your bed. She recommends keeping a “worry journal” that you write in during the day, but literally closing the book on those thoughts before you go to bed. (Some people also recommend keeping a little notepad by the side of your bed—not to journal in, but to jot things down that you need to remember so you don’t fret all night about remembering them!)

Experts also recommend being deliberate about sleep time. It’s best to decide what time you need to wake up, and work backwards from there to make sure you get the hours you need. Most adults need 7-8 hours of sleep per night. We can learn to get by on the less sleep, but we can’t train our bodies to NEED less sleep! The best plan is to be consistent. In the best case scenario, we would have daily routines of eating meals at the same times, exercising at the same times, and going to bed and getting up at the same times. And we’d have a routine nightly ritual that signals our brain it’s time to hit the hay (brush teeth, pray/meditate, snuggle, sleep).

We can’t make up for lost sleep by sleeping in on the weekends—in fact, sleeping in can actually disrupt our body clocks! And as for napping, most people find a SHORT nap refreshing. But if you have chronic insomnia, a long nap too late in the day can decrease the brain’s “sleep drive,” making it even harder to sleep at night.

One tip from Scott’s article was to make sure we are comfortable in our beds. Do you really love your mattress? Pillow? Or does either cause you pain or stiffness? Are your sheets and blankets inviting and comfortable? What about what you wear to bed? Usually natural fabrics like cotton, silk or bamboo—or wearing nothing at all—will help keep us cooler. And cool—and DARK—rooms are best for sleeping.

Another piece of advice from Scott that may be hard to hear, is that our pets can disturb our slumber. A recent study showed that 63 percent of respondents who let their pets sleep with them had poor quality of sleep. Especially dogs, because they take up more room and their sleep cycles are so different from ours. Scott challenges readers to sleep with a device like Fitbit while sleeping with your dog for two weeks, and then while sleeping solo for two weeks and compare the results. Chances are you’ll see that you’ll get much more sound sleep when the dog is not in bed with you.

Both WebMD and the Parade article state that if we truly cannot sleep, it may be best to go ahead and get up for a little while. Try this: remind yourself that if you’re not sleeping, even resting is really good for us. Try thinking dull, pleasant thoughts. Count sheep if you like that, or walk every hole at your favorite golf course in your mind, or mentally bake something you like to create. Try consciously focusing on and deliberately relaxing each part of your body from your head and face to your toes.

If none of that works, get up out of bed rather than lie there and watch the clock and worry. Read, water your plants, do some ironing. WebMD says, “A quiet activity can help you relax and feel sleepy. Staying in bed may lead to frustration and clock-watching. Over time, you may associate your bed with wakefulness, not rest. Serious health conditions have been associated with severe, chronic lack of sleep, including obesity, high blood pressure, diabetes, heart attack, and stroke.”

Yikes! On the other hand, good quality sleep helps us live longer. While we are “resting,” our bodies are actively digesting, repairing, detoxing, lowering blood pressure and reducing inflammation. And of course sleep is also necessary for us to focus and be more productive during the day, and also to stay alert while driving.

While stress is the #1 reason why people have trouble sleeping, it’s not the only cause. Illnesses, medication side effects, chronic pain, restless leg syndrome, and sleep apnea are other reasons people have insomnia. Massage therapy and reflexology can help us relax and get a good night’s sleep. Regular exercise, healthy diet and proper hydration, and sleep hygiene habits are important. But if you feel like you are doing all the right things and you still don’t get enough quality sleep, don’t be afraid to discuss it with your doctor and ask for a referral for a sleep study. Sleeping well is a key ingredient to living well!

Category : Blog &Health &Personal Growth

Is It Time for Spring Cleaning?

trunks in the attic

There’s nothing like an unwelcome odor in the kitchen, which may or may not be coming from under the sink, to get me to take everything out of the cabinet and do some detective work—and the deep cleaning I should have done months ago!

As so often happens, I discovered some items under the sink that were decrepit and needed to be pitched, or belonged somewhere else, or were duplicates that could be consolidated, etc. I know that I need to do this in every cabinet, closet and drawer in my house. Do you?

And don’t even get me started on what filth might lie under the bed in between under-the-bed storage containers! Dog hair seems to gravitate to that dark hiding spot, and because it’s hard to clean, guess what—I put off cleaning under there!

Do I even remember what’s in each of the under-the-bed storage containers? Maybe there’s some stuff that can be tossed or donated rather than stored. Because I know that if I didn’t have bins under there, it would be a breeze to sweep and keep it much cleaner.

I recently read an article about the link between clutter and depression. Previously I had learned that the environment we create around us is a reflection of what’s going on internally. So if we feel inner turmoil, our house, car, yard, storage areas are likely to look and feel chaotic as well. This article suggests that the opposite may also be true—that having too much clutter around us can cause anxiety and stress.

Here’s a link:

There are lots and lots of ideas about how to declutter and get better organized. This particular article suggests some simple steps, like consistently picking up 5 things each time your get up from your desk or have to walk across the house. Or just committing to keeping your kitchen sink clear and clean as a way to boost your mood.

Here’s a website that offers other simple ways to begin the process of decluttering, like giving one thing away each day (at the end of a year, that’s 365 things purged!):

You’ve probably heard of the book “The Life-Changing Magic of Tidying Up.” The author recommends decluttering by type of thing, rather than by room or area. So, for example, you might start with clothes. You hold each object and honestly identify which ones bring you joy. If an item doesn’t bring you joy, you let it go so that it can bring someone else joy. Here’s a fun article about one woman’s journey inspired by this book, and the wonderful lessons learned:

As with my kitchen cabinet, the trick is just to start somewhere and do one manageable organizational task. Turns out the odor was coming from the disposal, which was easily cleaned with vinegar and baking soda. Still, having the cabinet underneath clean and organized is nice!! And I feel inspired to clean and organize some more. Hey, if I start with my clothes, that will include those cumbersome under-the-bed storage bins. Bonus!

Category : Blog &Health &Personal Growth

New Recommendations for Back Pain

open hands on back left

Huge news! The American College of Physicians just released new guidelines that recommend trying nonpharmacological therapies (like massage therapy!) for back pain before turning to pain relievers and anti-inflammatory medicines.

According to an article in the New York Times, in the wake of opioid addiction that too often begins with a prescription for conditions like back pain, a number of states (including Florida) have cracked down on medical establishments (often nicknamed “pill mills”) that over-prescribe pain killers. This situation has caused many physicians to rethink their own prescribing habits.

And now the medical organization that many doctors belong to—the American College of Physicians—has reconsidered the effectiveness of prescribing pain killers for back pain to begin with. The new guidelines encourage doctors to tell patients to try alternative therapies like “exercise, acupuncture, massage therapy or yoga”—and reassure their patients that they will get better no matter which route they choose.

I was discussing this article with a client the other day, and she told me that years ago her son was in an accident and suffered debilitating back pain from it. After seeking treatment from a doctor, she was told that there were three courses of action they could choose from: surgery, injections, or doing nothing. The doctor told her studies showed that over a 3-5 year period, no matter which path a patient chose, the outcome was the same. So they chose to avoid surgery and injections, her son received physical therapy and massage therapy, and sure enough, over time, he made a complete recovery.

But that doctor may have been the exception. It seems to me that doctors want to do something, they want to offer a solution, so they offer pain medicine, injections, or procedures. It wasn’t until early in my practice (which was later in my life) that I learned from a chiropractor that a “typical” back strain produces a very normal inflammatory response—it’s what our bodies need to do to work through trauma—and it typically resolves in 3-5 days with no intervention.

We are just so accustomed to wanting, and getting, instant “gratification” or relief, that we don’t want to wait 3-5 days. We want someone to do something NOW. So many of us turn to a doctor, who might be tempted to offer medication that might provide instant relief. But the physicians interviewed for the NY Times article stated that usually there is no need to see a doctor for back pain at all. “For acute back pain,” one doctor states, “the analogy is to the common cold. It is very common and very annoying when it happens. But most of the time it will not result in anything major or serious.”

Even for chronic back pain—pain lasting at least 12 weeks—doctors are now recommending that patients start with nonpharmacological therapies.

And finally, doctors are admitting that scans like MRI are “worse than useless” for back pain patients, because the results can be misleading. One of my physical therapy colleagues told me this years ago—that if someone went to the doctor for back pain and a scan revealed an irregularity like a bulging disc, they’d probably order surgery or some treatment for the bulging disc, but in reality the bulging disc might not be the cause of the pain at all. Most of us, at a certain age (after years of wear and tear), have at least one bulging disc in our spines, but many of us never have any issues from it. So discovering it in a scan is not necessarily all that helpful.

Now many doctors are telling patients to skip the scan and try alternative therapies first. The new recommendations include:

Stay active. Practices like yoga, stretching, and Tai Chi are great. But you don’t have to start a new regimen—if there’s something you already like to do, do that!
Think positive. A patient has to believe that they can get better.
Keep expectations in check. These are guidelines for managing pain rather than “curing” pain. Alternative therapies can take time, but ultimately can be quite effective.

The physicians interviewed admitted that one challenge to this approach is that the insurance industry is not geared toward paying for things like massage, mindfulness training or chiropractic adjustments. It’s actually easier to get approval for an injection! But in the long run, we have to think about which course of action will yield the best results.

One physician says, “What we need to do is to stop medicalizing symptoms.” He tells patients, “I know your back hurts, but go run, be active, instead of taking a pill.”

Therapies like massage and reflexology can help with pain relief and healing, easing the stress (and worry) that can accompany pain. I personally am not anti-medication by any means, but I am happy when doctors see the value in “alternative” therapies and feel comfortable recommending them to their patients.


pill explosion

Category : Blog &Health &Massage Therapy

Think Fast!

brain superhero

I recently read an article that had some great ideas for keeping our minds sharp, maybe even improving our mental agility so we can think faster and better.

The first piece of advice was to get aerobic exercise—30 minutes of moderate working out three times a week, for 6 months, is shown to promote the growth of brain cells and connections in the brain that are important for learning and memory.

Here are the other tips:

Get enough vitamin D. Check with your doctor or nutritionist on this one—some experts recommend a little time in the sun, and some recommend supplements if you need them.

Trust your gut. According to researchers at Columbia University, mulling over our options for too long can cause us to make the wrong choice. They recommend writing a simple summary of the choices available, listing the pros and cons for each, quickly evaluate which one is best and acting on it.

Read. Choosing reading material on a wide variety of interesting topics, and focusing on our reading comprehension, helps improve our comprehension and reading speed.

Adopt a new mantra: “I Can Do Better.” The power of positive thinking—this phrase actually can speed up our brain’s reaction time. Repeat this phrase to yourself quietly, “I can do better.” Apparently, world-class athletes do, and it helps their performance!

Drive. Researchers in the UK found that the concentration needed to drive on the highway, especially changing lanes, clears the mind so completely that it helps us think better. If you’re stuck on a problem, it might be worth a try.

Exercise 4 hours after learning something new. Researchers in the Netherlands found that if we need to memorize something, a well-timed workout helps the brain store the new data in the hippocampus—the part of the brain associated with memory.

Yawn. A yawn is our body’s way of telling us it needs fresh oxygen. So don’t stifle it. Yawning is good for the brain, making us more mentally efficient.

Rap. Research shows that rapping—or performing musical improvisations—requires us to really think on our feet, which helps improve our thinking speed overall.

Read. Enjoying good literature boosts not only our imaginations but also other connections in the brain that help it function better.

Stand up. We already know that too much sitting is bad for us. Just changing positions from sitting to standing shifts our attention and helps us refocus. But working at a stand-up desk is shown to improve time management, fact retention, and comprehension.

Chew gum. Chewing increases blood flow to the brain, enough to help us remember words faster.
Learn. It’s healthy to push ourselves to learn new things at any age. The brain needs to be worked. If we don’t use it, we lose it!

Source: “12 Ways to Think Faster,” by Lisa Mulcahy, Parade, February 5, 2017.

Category : Health &Personal Growth

Celebrating Love

skeletal love


Americans have turned Valentine’s Day into a multi-billion dollar consumer holiday, demonstrating love with greeting cards, chocolates, flowers, dinner dates, and jewelry.

And while there’s nothing wrong with taking a moment to celebrate couples and romantic love, there’s a lot more to love than that!

In an exercise in my reflexology certification program, we were challenged to think about our core values—what really drives us to do what we do? Because if we want to market our skills successfully, we have to make sure that our message is genuinely in line with our beliefs.

What I learned about myself is that love really is at the core of everything I do. Loving myself fuels me to do my best every day. Loving the community I live in (and the planet I live on) motivates me to do what I can to make the world a better place. Love inspires me to give caring attention to my clients and help them love themselves and their own healing process. I believe that love is what connects us at a deeply subconscious, spiritual level. Love is at the center of empathy, compassion, strength (what is worth fighting for, after all? Something or someone you care deeply about—something or someone you love). Love is at the core of any passion!

Whenever I am in a challenging situation or dealing with a difficult person, I try to remember this mantra: Pour some love on it. Honestly, even when people are being ugly, they need love. They probably need love most of all.

If “love” is too intimate a word for you, try “kindness.” In 2017’s first issue of Parade magazine, writer Paula Spencer Scott challenged us to make kindness a resolution. Clearly, with everything going on in our world these days, we need more of it. The Random Acts of Kindness Foundation has launched a kindness challenge. One suggestion is to write a thank-you note to a different person each week of the year—52 opportunities to show gratitude and boost happiness! Another suggestion is to make it a point to do something—one simple, kind thing—every day. There’s a book by Orly Wahba called Kindness Boomerang: How to Save the World (and Yourself) Through 365 Daily Acts with specific ideas that make it easy. (Wahba has a TED talk called “Kindness Boomerang” as well.)

Psychologist Harriet Lerner states that the more we see a lack of kindness in public, the more it trickles down into our own personal lives. “But kindness is not an ‘extra,”” she states. “It’s at the heart of intimacy, connection, self-respect and respect for others.”

The good news is that any of us can turn it around. Author Leon Logothetis knows from experience, traveling the globe as an experiment just to see how far he could get relying on the kindness of strangers. He says, “On the surface, we’re in a kindness deficit, but underneath there’s a vast stream of it—if you just scratch the surface.”

Kelsey Gryniewicz of the Random Acts of Kindness Foundation agrees: “That’s the power of kindness—it just takes one person, one act. You don’t need money or a ton of time.”

And showing love (being kind) brings us multiple benefits.

1. It feels good. Literally, it lights up our brain’s reward center. And, there’s a real phenomenon called “social contagion.” So when you do your one small act of random kindness, it gives you a lift, it gives the person you are kind to a lift, and it also lifts up everyone who witnesses the act! Then everyone is inspired to “kind it forward.”

2. It improves our physical health. The article in Parade states that “When patients receive kind treatment from medical staff—better communication, an effort to get to know them as people—they have less anxiety and pain and shorter hospital stays… Doctors and nurses, in turn, feel more engaged and less exhausted.”

I would argue that any time we can use better communication and make an effort to get to know someone as a person—even if we are in a debate with someone who holds a view contrary to our own—we’re both going to have less anxiety, feel more engaged and less exhausted.

3. Kindness improves neighborhoods. This is my favorite example, again from Parade: A candidate running for mayor of Anaheim, CA in 2010 was inspired by signs made featuring a simple message: “Make Kindness Contagious.” (These were signs celebrating the life philosophy of a 6-year-old who’d been killed in an accident.) The young girl’s father was a doctor, and he told the candidate that “in medicine, you can treat the symptom or you can stimulate the body to heal itself.” The candidate wondered if the same principle could be applied to a city. “What if a culture of kindness could stimulate the city to heal from within?” he pondered. He has since started programs to help neighbors get to know each other. They form neighborhood watches to minimize crime, and they are more likely to rush to each others’ aid in an emergency or disaster. He encourages volunteerism and participation in the One Billion Acts of Kindness campaign. He even helped bring the Dalai Lama to give the keynote address on kindness to the U.S. Conference of Mayors. These are all good ways to foster connection and help make up the “kindness deficit”!o

There’s more in the article, related to nurturing emotional intelligence in kids and using kindness to combat bullying, acknowledging that millennials lead the way in seeking social workplaces and recognizing empathy as part of a sought-after skill set, and establishing that kindness is key to breaking down barriers socially and building a more connected world.

The call to action is making kindness a verb—to do kind things and live kindness. “It’s easy, it’s free, it feels good—and it really makes a difference,” writes the author.

So this Valentine’s Day, let’s pour some love on everyone we meet. Sure, you can shower your sweetie with gifts if you have one. But everyone needs loving kindness. Pass it on!

Category : Blog &Health &Massage Therapy &Reflexology

Give Peace a Chance

girl on hammock in nature


As I write this, I’ve decided to take a day off from Facebook and from trying to keep up with every urgent news update.

It’s not that I don’t care about what’s going on or how people feel about what’s going on. It’s just that I need a little break.

These are tumultuous times, politically. I’m worried, and I’m more engaged than I ever have been. And shame on me for not being more active prior to this!

But what is the best way to be involved? It gets overwhelming sometimes, doesn’t it? Well-intentioned friends on both sides of the political spectrum post outrageous headlines from dubious sources, and the reaction is an escalation of outrage. Accusations fly, people get defensive and emotional, and sometimes ugly.

And it occurs to me that if everyone is outraged and yelling, who is listening?

I tried an experiment a couple days ago. I entered an online conversation where the exchanges had already gotten heated. I responded to someone with opposing views from mine. I let him know that I believe his concerns are valid, that his voice is being heard. And yet, I suggested, the “other side” makes solid points as well, and perhaps the best solution to the problem is a combination of what he was proposing AND some of what others were saying. He calmed down. He agreed! We reached consensus.

I have strong feelings and beliefs, as most people do. I will keep fighting for what I think is right and decent. But the “fight” needs to be based on real information and rational stances on issues. It’s helpful to take the crazy-making emotions out of the equation.

So I’m backing off for a day, to reclaim my inner peace. Sometimes being angry is absolutely appropriate, necessary. But clarity is always appropriate and necessary. Sometimes we all need a moment (or a day) to quiet the noise, and to appreciate what is good and beautiful around us.

I love this quote from Peace Pilgrim: “My inner peace remains in spite of any outward thing. Only insofar as I remain in harmony can I draw others into harmony, and so much more harmony is needed before the world can find peace.”

This does not mean everyone needs to agree. We probably never will. And, of course we can’t remain passive when we believe injustice is being done. Some things truly are unacceptable.

But sometimes it’s good to acknowledge that differing points of view can be a positive thing. However challenging, at least some of the time, we can help each other see things from a different perspective.

Maybe if we start from a place of inner calm, we can find better paths toward solutions. Maybe at least we can stop yelling at each other! And take turns listening.

May what’s unique and sacred in me recognize and honor what’s unique and sacred in you. (Even if I vehemently disagree with you.) Namaste.

Category : Blog &Health &Personal Growth

Good Ways to Strengthen Your Immune System

pole walking

We’re still in the midst of cold and flu season, and some people struggle with all the fluctuations in weather we’ve been having, or simply from being in closed spaces with less fresh air for long periods of time.

According to WebMD and what I know from my own training in massage and reflexology, here are some tips for boosting your immune system naturally to stay healthy and avoid getting sick:

Spend time with friends. New studies show that strong human connections are one of the most important factors in overall health. WebMD states, “People with healthy relationships are likely to outlive those with poor social ties.” Reach out to the friends you already have, and/or meet new like-minded people by volunteering, taking a class, or joining a club that interests you. (There are many, many groups listed on if you need help finding one.

Do your best to stay positive. From WebMD: “When you think good thoughts, your body’s defenses work better… Savor the things you enjoy. Look for a silver lining — even in tough times — and try not to dwell on the bad stuff.”

Laugh! Truly, a good belly laugh gives our immune system a boost. Watch a funny movie or even a short video. Or visit a website with good jokes.

Adopt a dog. Being around any pet you love can be soothing (even staring into a fish tank can actually lower your blood pressure!), But dogs come with the added benefit of encouraging us to exercise more. Walking pumps our lymphatic system via the abundance of lymph vessels in our feet—so taking your furry buddy for a stroll is good for hearth health, mental health, and immune system health!! If you can’t commit to owning a pet, you could consider volunteering at a shelter.

Relax. Too much stress weakens out immune system. Make sure you have leisure time to do things you enjoy, and true down time to just rest or sleep.

Eat fresh produce. Fruits and veggies are full of vitamin C and antioxidants that guard against free radicals that damage cells. Go for the full spectrum of the rainbow, because each color provides a different abundance of nutrients.

Check with your doctor or nutritionist about supplements. Some foods and supplements can very specifically support our immune system, but some supplements also can interfere with medications you may be taking, and some can even be harmful when taken in excess. Best to talk with a professional before self “prescribing.”

Exercise! We already mentioned how good walking is. A half hour of exercise daily is a great way to reduce stress, boost the immune system, and promote overall health. It doesn’t have to be vigorous. See if you can find something you love, and feel free to mix it up: walking, swimming, cycling, yoga, tennis, dancing, golf etc. Just move!

Sleep! Good quality sleep is every big as important as exercise. (And regular activity can actually improve sleep!) Without sleep, your immune system won’t have sufficient strength to fight illness. To get the best night’s sleep, try to give yourself time to unwind in the evening, have a consistent bedtime schedule, stay active during the day, skip caffeine late in the day and alcohol near bedtime, and keep your bedroom cool.

Drink in moderation. Many of us socialize and celebrate with a bit of booze. While there is nothing wrong with a little alcohol (and perhaps even some benefit!), too much of it can weaken our immune system and cause us to get sick more often. The recommended limit is no more than two drinks a day for men and one for women.

Have sex! Believe it or not, people who enjoy a healthy sex life get sick less often.

Quit smoking. Do your immune system a favor and stay away even from second-hand smoke.

Wash your hands. You don’t have to use an anti-bacterial soap, but a good scrub of at least 20 seconds with soap and warm water will wash away germs so your body doesn’t have to fight them off.

Enjoy a reflexology or massage therapy session. Both can gently push fluids along their lymph vessel path, flushing out metabolic waste and boosting the immune system. And, of course, both can help us relax and recover from stress.

Do dry brushing at home. Using a soft, natural bristle brush to stimulate the lymph vessels just under the skin can do wonders for your immune system. Some people like to do this every day before they shower as part of their routine hygiene discipline. There is a specific technique to use; contact me if you’d like a video about it.

Sweat! Find a spa that offers infrared sauna sessions. The heat penetrates more deeply, and you can sweat out a lot of toxins for a real immune boost! Always shower after to wash away the “dirty” perspiration and walk away feeling super refreshed. (Always check with your doctor first to make sure there’s no medical reason to avoid raising your body temperature this way.)

Hydrate! Different experts recommend different amounts of water to drink each day, from simply choosing water every time you naturally feel thirsty, to shooting for a specific target up to half the number of ounces as your body weight in pounds (so 80 ounces per day if you weigh 160 pounds, for example). Whichever recommendation seems right to you, there’s no question that we are comprised of mostly water, and our bodies need hydration as much as they need food and rest to stay healthy.

girl jumping on the beach

Category : Blog &Health &Massage Therapy &Reflexology

Tips for Making New Healthy Habits


Just in time for New Year’s resolutions, Web MD posted an article called “How to Make and Keep New Habits.”

These are not strikingly new ideas, but good reminders. Here’s my take on them:

1. Share your goals and your plan of action with someone. If your goal is exercise related, find a workout buddy. See if there’s a support group related to your healthy goal. Sharing your ideas makes it less scary and one step closer to reality, and having moral support helps keep us on track.

2. Quit one bad habit at a time. You might feel really motivated, but trying to “fix” several things at once can be overwhelming and set us up for failure. It takes time and energy to replace a bad habit with a good one, and to get used to doing it until it becomes second nature to us.

3. Let go of perfectionism—expect to slip up now and again. Everyone has setbacks! It does NOT mean we’re failures. We must forgive ourselves for being human, learn from our mistakes, get right back on the wagon, and keep moving forward.

4. Reward yourself along the way. This can actually help motivate us and make the journey fun! Just don’t reward yourself with food! Or with whatever your bad habit was. Go for experiences instead—such as a spa day, an outing like a movie (or going to a new farmers’ market!) with a friend you haven’t seen in a while, or time in your favorite park.

5. Be flexible with your timetable. There’s no hard and fast rule about it taking three weeks to create a new habit. It might take longer, and that’s OK! We’ll get there.

6. State your goals in positive ways. Rather than say, “I’m gonna have to give up french fries and desserts,” (sounds like deprivation), try saying, “I’ll choose nutritious foods instead of empty calories, to support my health.” It might sound inconsequential, but it does make a difference!

7. Start small. If you can implement your new habit for just one day a week, it will give you confidence and help you increase the challenge incrementally until you reach your goal.

It’s always better to break tasks into manageable chunks. It can sound daunting to say, “I need to lose 50 pounds.” But could we shoot for losing a healthy 1/2 – 1 pound per week for 2 months? And then reassess and see about losing a few more?

I love a meme that popped up in my Facebook feed: “Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tiptoe if you must, but take the step.”

And then take the next one, and then the next. At least half of the people who make New Year’s resolutions have abandoned them six months later. If this is your year to make a change, make it! And don’t quit. You can do it!! I believe in you.


Category : Blog &Health