Category Archives: stress management

January 19, 2011 · 11:22 am

How to get unstuck in 3 steps

Have you ever had to stop short on the road because a squirrel darted in front of your car and then just stood there, frozen, staring at you?  It’s as if the squirrel doesn’t know whether to run to the right or run to the left, but knows it needs to run and it needs to run fast.  But the confusion is so paralyzing, it just keeps standing in the middle of the road, terrified, causing you to have to drive around it or wait a few minutes until it finally figures out which way to turn.

Do you ever feel that way?  Like you know you need to move, but you’re not sure in which direction? Or you know where you need to go, but you’re not sure how to get there?

On Monday I got stuck.  It felt as if the universe was determined to prevent me from moving forward.  I tried to pay bills, and my online banking account was not letting me log in.  Three hours and dozens of phone calls later, I tried to blog about staying cool under pressure, and wordpress was telling me that my account had expired (it hadn’t).  I went to wrap a gift – no tape.  Tried to make soup – no onions. It was just one of those days.

All of this frustration left me unmotivated – stuck right where I was and unable to move forward.  If you’ve ever felt this way, here is a three-step guide to how to move on:

1.  Figure out what is holding you back. When you are in a rush to move forward, the last thing you probably want to do is take a step backward.  But it’s important to evaluate what is holding you back, so you can develop strategies that will help you tackle these things and get them out of your way.  In order to reach your goals, you need to make space for them to materialize.  Write down all of the things that you feel are preventing you from reaching your goals.  What makes you feel like you can’t move forward?  What do you wish weren’t the case, so you could move on?  Next to each item, write five ways you can get past that item.

2.  Before you try to tackle the thoughts you wrote down next to each item, take a deep breath and find some motivation.  What pulls you forward?  Who can you connect with and what activities can you practice that will help you get out of the doldrums?  For me, running is a way I nourish my body and give it the energy it needs to move forward.  I also look to my friends for motivation.  I read my friend Jen’s blog for inspirational tips on how to live life to the fullest and be my authentic self (this week’s post on heart asanas really spoke to me), and I connect with other female entrepreneurs through a group my friend Jordana Jaffe founded, She’s the CEO.  All of these things help pull me forward.

3.  Next, set some small, attainable goals that will move you closer to getting what’s in your way out of your way and achieving the bigger picture.  The key word here is attainable.  Sometimes we can be our own worst critics.  If you set expectations for yourself that are too high, you’ll only be disappointed and hard on yourself.  As my friend Karen put it this afternoon, we often want me time – we are our favorite people to be around – and yet we can be so mean to ourselves, we spend the entire time yelling at ourselves and being critical. Take a deep breath and treat yourself like you would a mentee or friend.  You’ll be happier, more productive and more successful for it.

Don't get stuck! Figure out what's in your way, seek inspiration and set small goals to move yourself forward.

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December 28, 2010 · 1:49 pm

100 Ways to Get What You Want in the New Year

If every year you make a New Year’s resolution that’s lost and forgotten by President’s Day, check out my list below of 100 ways you can make your goals this year become a reality, once and for all.

No more deprivation, self-criticism, or kicking yourself on Valentine’s Day because you haven’t yet lost those 10 pounds.  When you make your New Year’s resolution this year, consider following some of the recommendations below to set goals that are truly attainable and work on them throughout the year.  You will be able to build the life you always imagined for yourself.  And if you find you need some help, email me for a free New Year’s resolution session.  I will help you get your life on track and headed in a direction that you’ve always dreamed of.

  1. Make a list of everything you want.
  2. Set reasonable goals.
  3. Pamper yourself.
  4. Embrace imperfection.
  5. Appreciate and thank people.
  6. Draw a picture or make a collage that depicts your goals and display it somewhere prominent.
  7. Adorn your body with clothes and accessories that make you feel comfortable and beautiful.
  8. Don’t worry about what others think.
  9. Trust your gut.  If there is a voice inside saying, “I know this sounds crazy, but…” turn up the volume.
  10. Consider “you” an investment, and invest in yourself.
  11. Surround yourself with your biggest fans.
  12. Keep a gratitude journal.
  13. Connect with a community that shares your profession, religion or hobby.
  14. Forgive others.
  15. Ask for forgiveness.
  16. Have faith.
  17. Make one new friend (or get in touch with an old one) each week.
  18. Treat your body like a temple.
  19. Put it out there.  Tell everyone you know what you want.
  20. Make a list of the things holding you back in the left-hand column of a chart, and in the right-hand column, jot down three ways you will overcome each challenge.  Throw out the left-hand column and post the right on your refrigerator.
  21. Go the extra mile.
  22. Be yourself.
  23. Take a communications vacation.  One night a week, turn off the phone, blackberry, computer and TV.
  24. Rid your life of activities that drain your energy.
  25. Live like you’re dying.
  26. Express love.
  27. Recognize regrets, learn from them and let them go.
  28. Throw out three things a day that you don’t need.
  29. Do one thing that gets you out of your comfort zone every day.
  30. Reward yourself and celebrate successes.
  31. Show up.
  32. Make space in your life for success, both physically and emotionally.
  33. Do what you loved to do when you were five (pet dogs, run in the rain, etc.)
  34. Get rid of toxic people and relationships.
  35. Schedule “you time” each week.
  36. Exercise.  Getting daily movement will give you energy that fuels you forward.
  37. Build a “you” brand.
  38. Take three long, deep breaths every morning when you wake up and every night before you go to bed.
  39. Drink water to keep your body clean and hydrated.
  40. Keep in touch.
  41. Eat the highest quality whole foods you can find.
  42. Eat only until you are 80% full.
  43. Create a clean, peaceful and organized home and work environment.
  44. Be patient.
  45. Forgive yourself.
  46. Create a board of directors for your life and seek their input frequently.
  47. Fire the voice in your head that puts you down or tells you you can’t.
  48. Practice self-care.
  49. Put yourself in “you school” by assigning yourself books, classes and movies you can learn from.
  50. Keep a journal, and use it to see what progress you are making on your goals.
  51. Ask for help.
  52. Help someone else.
  53. Write down three things you achieved each night before you go to bed.
  54. Don’t take things too seriously.
  55. Surround yourself with people who propel you forward.
  56. Make a financial plan that will enable you to reach your goals.
  57. Be bad. Rid yourself of societal pressures and expectations and replace your Blackberry with a bubble bath.
  58. Be the boss of your life – and be a good boss.  Give yourself bonuses and time off, and be flexible.
  59. Believe in yourself.  If you don’t, who will?  Whether you think you can or think you can’t, you’re right.
  60. Push yourself to work a little bit harder than you think you can.
  61. Accept compliments.
  62. Think outside of the box.
  63. Volunteer.
  64. Break bad habits by replacing them with new, positive ones.
  65. Be persistent.
  66. Don’t judge others or yourself.
  67. Make time for hobbies you love.
  68. Take vacations.
  69. Find a key learning from every experience.
  70. Have lots of sex.  The act of intimacy reduces stress and boots self esteem and immunities.
  71. For one week, say “yes” to every opportunity that comes your way.
  72. Listen to and respect your body.
  73. Find the loneliest person in the room when you’re at a party and approach them.  You will meet someone interesting and make someone’s day.
  74. Take a risk at least once a week.
  75. Find a mentor who has what you want and learn from them.
  76. Go to sleep.  Let your body rejuvenate.
  77. Go on the absolutely delicious diet.  Only eat things that truly nourish and satisfy you.
  78. Write a personal mission statement.
  79. Get in touch with your roots.
  80. Write down your biggest success from last year.  Consider what worked and learn from it.
  81. Write down your biggest failure from last year.  Consider what didn’t work and learn from it.
  82. Slow down and be thoughtful.
  83. Write down what you hope to achieve in the next month, three months, six months and twelve months.
  84. Reward yourself.  Keep a list of rewards and check them off as you reach your goals.
  85. Be honest with yourself and with others.
  86. Embrace change, even if it’s uncomfortable.
  87. Eat mindfully. Give your food your undivided attention.
  88. Get fresh air several times a day.
  89. Write down the qualities you love in your friends and family and strive to emulate them.
  90. Don’t compare yourself with others. Remember that you are on your own path.
  91. Seek inspiration from people, cultures and places that are different from you.
  92. Dress the part.
  93. Prepare for what you want as if it is definitely happening.
  94. Try to have fun in everything you do.
  95. Celebrate success.
  96. Create a stress tool box.  Compile a list of things you can do when you feel stress coming on.
  97. Create a happiness tool box.  Compile a list of things you can do when you are blue to lift your spirits.
  98. Once in a while, splurge and indulge in life’s pleasures.
  99. Do at least one thing each day for yourself.
  100. Always try your best.

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Filed under life transitions, Optimum health, Self development, stress management, surviving the holidays, taking risks, weight loss

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November 5, 2010 · 3:39 pm

5 Steps to Ending Emotional Eating

Ladies, what is with this week?

I must have heard half a dozen women within the past few days tell me that they are struggling with emotional eating.

Is it possible that the stars are aligned in a way that is making all females on earth crave bread and chocolate?  Are we all PMSing at the same time? (Sorry, guys, but this does tend to be an issue primarily for my female friends).

Even I found myself in a snack slump yesterday, mindlessly munching on terrible things.

So, which came first, the bad food or the bad mood?  Either way, here is how to end this cycle before the holidays hit and we’re all really in trouble:

1.  Forget about every moment up until now.  What you ate last night or this morning is irrelevant.  What matters is what you do now.  Stop punishing yourself for whatever you’ve been punishing yourself for and move on.  Let it go.  Now is a new moment.

2.  If you’ve ever read Geneen Roth‘s books or heard her speak, you know that she always says that “how we eat tells all,” and that “our bodies are getting something emotionally” from the snacking or eating, or we wouldn’t be doing it.  I couldn’t agree with her more.  Our bodies are very smart, and they tell us when we need things.  So what are you getting from your eating? Comfort? Stress relief? Happiness?  Once we understand what you’re getting from this, then we can fulfill that need in another way.

3.  Help your body understand that life is not an emergency.  If you’re angry, stressed, tired, sad, or all of the above (all common emotional eating triggers), your body has likely been in a constant fight or flight mode, and therefor is clinging on to every calorie you give it, storing up for when the emergency gets worse.  (Click here to read more about John Douillard’s Ayurvedic remedies to calm our bodies down).  Breath is one way to do this.  According to Dr. Andrew Weil, breath is the most powerful way we have to communicate with our body and send a message that it is time to calm down.  Click here for a deep breathing technique from Dr. Weil.  Practice some self care.  Take a moment and do something that lets your body know that it is time to relax.

4.  Find a way to get what you were getting from the snacking in another activity.  If your primary foods are out of whack (your career, relationships, spirituality, exercise), then your eating will be too.  Is happiness what’s missing?  Call a friend that makes you happy.  Are you bored?  Pursue a hobby you miss doing.  Are you stressed?  Get a manicure or take a bubble bath.

5.  Do a cleanse.  By “cleanse,” I don’t mean one of those expensive kits you can find everywhere now that promises your body will be detoxified if you drink weird tea and don’t eat for five days.  By “cleanse,” I mean that you should try to incorporate both a spiritual and culinary practice that helps your body move on.  To cleanse yourself emotionally, do some writing exercises and then tear them up or burn them.  Pray.  Go for a run and stomp out negative energy.  To cleanse yourself physically, drink as much water with lemon (both hot and cold) as possible and go on a whole foods cleanse.  What is a whole foods cleanse?  Eat only things that walked, swam or grew that were prepared by kind people that you know.  It’s that simple. Make sure it is all extraordinarily delicious and the highest-quality food you can find.  You are a very special person, and you deserve it. Given half a chance, your body will heal itself.

If you’re reading this and need some more support, email me and I’d be happy to give you a complimentary “back on track” session ($85 value).

Sending you lots of hugs!

Sheri

PS – I had an opportunity to learn directly from Geneen Roth, Dr. Weil and John Douillard – they were all teachers at my school (I know, AMAZING!!)  Ask me about the Institute for Integrative Nutrition if you’re interested in learning more.

"The best thing you've ever done for me is to help me take my life less seriously...it's only life after all..." Go relax, have some fun, stop beating yourself up and take a deep breath. You can handle it - whatever "it" is. Now is a new moment. :) .

 

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October 24, 2010 · 12:52 pm

How to Breathe

This article originally appeared in the October issue of the Rittenhouse Sq Revue.  To read the magazine in its entirety, click here. For more stress management tips and a free 1-hour health consultation, contact me.

Hiking Camelback Mountain in Arizona. Even if you're not surrounded by beautiful mountains, a breath of fresh air can do a lot of good!

“Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; hate less, love more; and all good things are yours.”  – Swedish Proverb

When was the last time you took a breathing break?

We take lunch breaks, smoking breaks…bathroom breaks.  But have you ever just excused yourself from your meeting or engagement and stepped outside to take a quick breath of fresh air?

“Our lives are incredibly stressful and demanding,” said Dr. Michael Baime, Director of the Penn Program for Mindfulness at the University of Pennsylvania.  “Our system is built to protect us from danger, but is not meant to help us multitask and keep so many balls in the air at one time.”

According to Dr. Baime, when we are faced with more than we can comfortably handle we begin to contract, and our ability to breathe – emotionally, spiritually and physically – is greatly inhibited.

“This contraction holds us down, and makes it harder for us to open our hearts, and to feel beauty, sympathy, caring and love.”

Instead, we just feel anxious.

You know that feeling.  You have four tasks at hand, and all you can think about is how much else you have to do.  We are so busy working, talking, eating, drinking and emailing – and all at once – that it can be very difficult to take a minute to slow down.

Our inability to take a step back and manage our stress has become so pervasive that it has contributed to the larger health issues we are experiencing in the U.S. According to Dr. Andrew Weil, MD, world-renowned Harvard medical doctor and integrative nutritionist, we have a health crisis in the U.S. that, unless we drastically change our ways, will lead to “certain collapse of our economy and our health system.”  Eating whole foods, focusing on prevention of disease and recognizing the importance of physical activity are among the ways Dr. Weil believes we can reverse the negative health trends in the U.S.

But in all of his years of medicine, do you know what he considers to be the “single most effective medical intervention” we have available to us today?  That’s right – breathing.

”Breath is key to healthy living.  It’s the connection between our conscious and our unconscious mind, and is the master of our central nervous system,” Dr. Weil said.

Dr. Weil recommends practicing this simple breathing technique once in the morning when you wake up and once in the evening before you go to sleep:

Breathe in for 4 counts through your nose.  Hold for 7 counts.  Exhale for 8 counts through your mouth.  Repeat four times.

This simple exercise can help you find calm in even the most chaotic moments.  But in order to create a true change in your life, “the most important thing to do is to pick something that works for you – whether it is playing piano, playing with your grandchildren, or looking at the sky,” Dr. Dame said.

“People have been practicing mindfulness techniques for thousands of years, and they are proven to work.  Just be patient with yourself, and when you’re feeling anxious or stressed, let it sit with you for a moment.  Cultivate a little bit of acceptance, and then let go of it.  If you make mindfulness a choice, you will appreciate living more fully and will experience more sanity amidst all of the craziness.”

So what are you waiting for?  Take a deep, long breath of this fresh, fall air and give yourself a chance to find calm.  You deserve it.

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October 21, 2010 · 12:59 pm

Taking a risk

I thought I would share the reading below from my school lecture at the Institute for Integrative Nutrition this week.  If you are going through a big life change, feel one is coming on, or are contemplating taking a risk, keep reading.  I found it inspiring and hope you do to.  The original author is unknown.

Sometimes, I feel that my life is a series of trapeze swings. I’m either hanging on to a trapeze bar swinging along or, for a few moments, I’m hurdling across space between the trapeze bars.

Mostly, I spend my time hanging on for dear life to the trapeze bar of the moment. It carries me along a certain steady rate of swing and I have the feeling that I’m in control. I know most of the right questions, and even some of the right answers. But once in a while, as I’m merrily, or not so merrily, swinging along, I look ahead of me into the distance, and what do I see?

I see another trapeze bar looking at me. It’s empty. And I know, in that place in me that knows, that this new bar has my name on it. It is my next step, my growth, my aliveness coming to get me. In my heart-of-hearts I know that for me to grow, I must release my grip on the present well-known bar, to move to the new one.

Each time it happens, I hope—no, I pray—that I won’t have to grab the new one. But in my knowing place, I know that I must totally release my grasp on my old bar, and for some moments in time I must hurtle across space before I can grab the new bar. Each time I do this I am filled with terror. It doesn’t matter that in all my previous hurdles I have always made it.

Each time, I am afraid I will miss, that I will be crushed on unseen rocks in the bottomless basin between the bars. But I do it anyway. I must.

Perhaps this is the essence of what the mystics call faith. No guarantees, no net, no insurance, but we do it anyway because hanging on to that old bar is no longer an option. And so, for what seems to be an eternity, but actually lasts a microsecond.

I soar across the dark void called “the past is over, the future is not yet here.” It’s called a transition. I have come to believe that it is the only place that real change occurs.

I have noticed that, in our culture, this transition zone is looked upon as a “no-thing,” a no-place between places. Sure, the old trapeze bar was real, and as for the new one coming towards me, I hope that’s real too. But the void in between? That’s just a scary, confusing, disorienting nowhere that must be gotten through as fast and as unconsciously as possible. What a shame!

I have a sneaking suspicion that the transition zone is the only real thing, and the bars are the illusions we dream up to not notice the void. Yes, with all the fear that can accompany transitions, they are still the most vibrant, growth-filled, passionate moments in our lives.

And so, transformation of fear may have nothing to do with making fear go away, but rather with giving ourselves permission to “hang out” in the transition zone between the trapeze bars. Allowing ourselves to dwell in the only place where change really happens.

It can be terrifying. It can also be enlightening.

Hurdling through the void, we just may learn to fly.

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September 21, 2010 · 12:07 pm

A 5-minute stress reducer

When I was eight years old I went away to overnight camp for the first time, completely fearless, credulous and ready for whatever adventures the summer would bring.  I fell in love with camp…the s’mores, the campfires…the late nights giggling with bunkmates under stars and wobbly bunk bed frames.

As a gift before I went away for the summer, someone must have given me a diary.  I remember my first journal was a pastel pink Hallmark diary with a little lock on it.  I brought it with me that summer, and so began a lifetime of journaling!  I have been keeping a journal ever since.  Not consistently, unfortunately – some years have gone by with only one or two entries.  But the pages I have filled could turn me into the next Judy Blume one day!

My journals are well traveled.  They’ve been to the Pocono Mountains each summer…They sat on cinderblocks in my first dorm at the University of Maryland, College Park.  One even made its way through Europe when I studied abroad in Florence in 2003.

Today, I still turn to my journals when I need a little escape.  In Judaism, it’s tradition to practice “Tashlikh” this time of year.  Tashlikh (“casting off” in English) is the practice of taking old bread and “casting away” your sins by throwing it, piece by piece, into a flowing body of water.  For each piece you throw, you consider what you are sorry for, or what regrets you have.  Then you toss them into the water and let the water carry them away.  This year, when I went to the park to practice Tashlikh, I brought my journal with me, and considered what my new goals are for the year to come.

Ever wish you could just get rid of all of the thoughts that are running through your head?  Journaling is a cheap, easy way to do so.  Make a list of all of the things bothering you, or worrying you, and then take a hint from Tashlikh and cast them away!  Consider what stories you tell about yourself today.  Are these the stories you want to be in?  What new stories would you like to start as the seasons turn?

Journaling is also a great way to get your food under control.  Write about what you’re eating…how you feel after you eat it.  Plan out some delicious meals you’ll make for yourself this week, or reflect on the best meals you’ve had.  What made them great?

For those of you who celebrated the holiday this past week, L’Shana Tova!  To a new year (or a new season) FILLED to the brim with health and happiness!

Sheri

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August 25, 2010 · 10:00 am

Everything I need to know about stress relief I learned from my cat

Through my courses at the Institute for Integrative Nutrition, I’ve had the opportunity to learn directly from almost all of the post-modern nutritionists and thought leaders who are driving wellness research today.  And don’t get me wrong, it’s been a life-changing year.  But everything I need to know about stress relief?  As I was looking at Romeo, my cat, this morning, I realized that he clearly has all the answers.

1.  When things get too crazy or loud around you, seek a quiet place where you can relax.

2.  Don’t be scared of new things.

3.  Only eat when you’re hungry and enjoy treats in moderation.

4.  Show the people you love how much you love them.

5.  If you’re worried about something, vocalize your concern and find a place to lie down.  Sooner or later the worry will go away.

6.  If you get stuck, don’t be afraid to ask for help.  Wait it out and someone will come around and help you.

7.  Drink lots of fresh water.

8.  Make sure you get plenty of sleep.

9.  Get your vitamin D from the sun every day.

10.  There are plenty of ways to get exercise by just playing around the house and having fun.

Still stressed?  I’m offering complementary one-hour health coaching sessions to my readers throughout September.  Email me to schedule your free appointment.

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July 30, 2010 · 12:05 pm

The artificial sweetener experiment

So far on this blog I have written a lot about food, supplements and diets that I have found help create optimal health and reduce stress and anxiety.  Today I want to tell you about my experience with something that I’ve found to do the opposite - artificial sweeteners.

You may be confused about artificial sweeteners due to the plethora of conflicting information out there on the topic.  Some say they’re fine, and some say they’re harmful.  And as frequently happens, each study seemingly proves different results. 

Artificial sweeteners, including aspartame, sucralose and saccharine, are regulated by the U.S. Food and Drug Administration (FDA) in the U.S. and are approved for consumption.  According to the FDA and the National Cancer Institute, “studies of these sweeteners have not provided clear evidence of an association with cancer in humans.”  However, the short story is that when consumed in large quantities, these substances do cause cancer in animals. (Click here to read more).  And cancer aside, these sweeteners have proven to cause many other side effects, including headaches, aggravated PMS symptoms, dizziness, moodiness, fatigue, chance in vision, diarrhea and anxiety.  Aspartame in particular is thought to be an “excitotoxin,” a compound that can damage nerve cells by overstimulating them, and some studies suggest that this can cause neurological disorders.

And even though there are no studies that show that artificial sweeteners aid in weight loss (in fact, the opposite is true, as they have been linked to obesity), and they have a bitter, off taste, they are in many of the products most Americans consume.  And because they can taste up to 600 times sweeter than sugar (for all of you foodies reading this) they are throwing off our palates and making us crave more of exactly what we’re trying to avoid – sugar.  Some studies even show that they can stimulate appetite.

So what do I think?  I am not a doctor, or a researcher with a grant for a study.  But I am an average woman who, like the rest of us, gets stressed and craves sweet things from time to time (who doesn’t?)  Years ago, I was addicted to Diet Coke.  I’d have two or three a day, and would frequently consume other products that contained artificial sweeteners like light yogurt and different types of cereal.  I’d also put whatever I had on hand – Equal, Splenda, Sweet-n-Low, in my tea and coffee almost every morning and every night.  A few years ago, I read about the potential link between artificial sweeteners and anxiety, and in addition to the research that has been conducted on sugar substitutes and cancer, it was enough to make me want to give it up.  I used to always suffer from horrible nightmares at night, and although I still get stressed and anxious from time to time, I was shocked when my nightmares disappeared entirely after giving up the sweeteners!

This month has been a particularly stressful month, and like the best of us, I had a few slip ups.  It was extremely hot outside and there was no water at the event I was attending.  There was a Diet Sprite, and although I knew this would dehydrate me more, it looked so nice and cold that I grabbed it and took a few sips.  Why do we do eat things when we know they will have adverse effects?  Then I got the “might as wells.”  I figured I had a Diet Sprite, so I “might as well” add a Splenda to my unsweetened iced tea.  And then I had the iced tea, and figured I “might as well” have a low-fat yogurt.  And so on… Long story short, I had horribly vivid nightmares all week!  I will not tell you what they were about so you don’t influence your dreams (one involved a knife, and the other, the Ben Franklin Bridge and a shark!  At least I have some Spielberg creativity in my subconscious somewhere…).  And I have felt irritable, stressed out and nervous like I used to for the past few days. 

I do believe that everything affects everyone differently, so you may have a different experience.  But in short, be wary of these sweeteners if you have trouble with stress, anxiety or nightmares.  And because I never like to say that you should have “none” of something, if you are trying to avoid sugar and must use a substitute, a great alternative is stevia, which comes from an herb in the chrysanthemum family and has been used around the world for centuries to sweeten tea and other food. 

But in general, I think I am going to stick to the real thing from now on.  Honey, raw sugar and agave nectar are all great options.  Life should be as sweet as tupelo honey, right?

Want an even better way to reduce sweet cravings?  I’m offering complementary initial one-hour health consultations to readers of my blog throughout the summer!  Send me an email and I’d be happy to tell you all about how I really beat sugar cravings and how you can, too.

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June 27, 2010 · 1:05 pm

The “most powerful anti-anxiety measure” Dr. Weil has ever found

About a month ago I had the privilege of attending a whole weekend of lectures at the Institute for Integrative Nutrition (IIN) in New York.  I am so grateful for the amazing curriculum at IIN that enables me to learn from the world’s leading integrative medicine and nutrition experts directly (email me if you want to know more about IIN).  The weekend was filled to the brim with great information, and, hands down, the highlight was hearing from Dr. Andrew Weil, the leading proponent of integrative medicine.

This is post #3 covering the weekend (click here to read about Joy Bauer’s tips for great health, and here to read about Annemarie Colbin’s thoughts on cravings and whole foods).

Dr. Weil spoke for two hours – the first, primarily about the health crisis we currently have in the U.S.  The second hour was focused on what we can do about it.

“We don’t have a health care system,” Dr. Weil said.  ”What we have is a disease management system.”  Dr. Weil said that we spend more per capita on healthcare than any other country in the world, but we rank 37th in the world when it comes to addressing chronic disease – just behind Serbia.

Before the financial meltdown, experts were saying that healthcare could destroy our whole economy, mostly because we’ve created a recipe for trouble: no prevention and only intervention + using high-tech solutions to most problems = a very costly and inefficient way of fixing (or not fixing) the health of the country.

“How did we get into the habit of thinking the only way to cure disease is to take drugs?  Unless we drastically change our ways, we are headed for certain collapse of our economy and our health system.” Dr. Weil said this is also becoming a matter of national security, since many people now are too obese or sick to join the military.

So what can we do about it?  Here are the top points I took away from Dr. Weil – I hope they motivate you to make positive changes for yourself and for our country:

1 – Health does not mean “absence of disease.”  Dr. Weil’s definition of health is “an inner state of resilience and balance that allows you to go through life and be unharmed by the things that can harm you.”  Our bodies have the ability to heal.  We should make this definition of health our goal.

2 – We need a broad, cultural change in which health becomes cool.  Do what you can to help others choose health by making simple, better choices.

3 – Practice integrative medicine – medicine that is not focused on drugs, but rather on prevention, paying attention to lifestyle factors, considering other dimensions of our life than just our physical bodies (emotions, spirituality), and insisting on the importance of the patient/practitioner relationship.  This is the solution to our healthcare crisis.

4 – Eat real food – According to Dr. Weil, all of the processed foods we are eating are contributing to inflammation – which is causing chronic disease.  To read more about Dr. Weil’s anti-inflammatory diet – a great resource if you are trying to eat for your health and prevent disease – visit his website.  Out of all of his books (all of which are great!) my favorite is Eating Well for Optimum Health.  This is an amazing, basic guide to nutrition that should be required reading for all Americans.

5 – Recognize the importance of physical activity and maintaining social and mental interconnectedness as part of a healthy diet.  Studies show the people who live the longest are both active and well-connected to friends and loved ones.

6 – We need to learn how to neutralize the most harmful effects of stress.  Find an activity that helps you calm down – even if it’s simply listening to music, taking a bath or doing yoga.

7 – Lastly, do you want to know what the most important thing I learned from Dr. Weil – and from the whole weekend – was?  It will surprise you because it seems so simple.

It’s that I have to breathe more.  ”Breath is a mastery key to healthy living.  It’s the connection between our conscious and our unconscious mind, and is the master of our central nervous system,” Dr. Weil said.  He didn’t learn much about it when he attended Harvard Medical School, but since, has come to learn that it is “the single most effective medical intervention” that he has ever discovered.  It can cure everything from heart arrhythmias to anxiety.  And it costs nothing, and only takes one minute.  Here is Dr. Weil’s breathing technique:

Breathe in for 4 counts through your nose.  Hold for 7 counts.  Exhale for 8 counts through your mouth.  Repeat four times.  Do this twice a day, without fail.

“This is the single most powerful anti-anxiety measure I’ve ever found, in all of my years of work.  This is the most important thing I am telling you here today.”

This is something we all can afford.  And no matter how busy you are (and I’m pretty busy) I bet you can find one minute to do this each day.  Imagine what the wold would be like if we all took Dr. Weil’s advice?

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May 16, 2010 · 6:28 pm

Spring Cleansing

Do you wish there were a refresh button you could press on your life to lift your spirits and energy after this cold winter?  In this month’s issue of the Rittenhouse Sq. Revue, I wrote a piece about how we often focus on spring cleaning, when many of us really need a spring cleanse. Read below for some great tips on how to lift your spirits and start anew this season.

When we think of spring cleaning, the first things that often come to mind are the laborious household chores we’ve been putting off for months.  But if this unusually snowy winter has left you feeling a bit sluggish, it may be time for you to try a new type of spring cleaning this year – a spring cleanse.

People of various cultural and religious backgrounds have practiced cleansing, or detoxification, for hundreds of years.  But recently this has gone mainstream, with dozens of new books on the subject lining store shelves.

In general, detoxifying is the practice of eliminating toxins from your body as a means of cleaning your system and, ultimately, of deriving health benefits.  Popular diets suggest methods for temporarily altering nutrition in a way that promotes the discharge of impurities from the body.  At their best, “detox diets,” as they are frequently called, can serve as a way to reverse the damage done by alcohol, caffeine, processed sugars, and general overindulgence (including the excessive partaking of foods with natural sugars and/or fat).  At their worst, detox diets can be extremely restrictive, and, if done incorrectly or for too long, can result in nutritional deficiencies.

If detox diets seem extreme to you, but you would like to improve your health this spring, I’d recommend a cleanse that focuses not just on food, but on your whole being.  This spring, take a look at your daily habits.  Explore ways to rid yourself of the things that are weighing you down, and incorporate new practices that will lift you up.

Cleanse Your Mind

Ruminating, or going over thoughts or regrets repeatedly, can hold us back.  Instead, next time you have a thought that you just can’t seem to get rid of, let yourself experience it.  Acknowledge that you’re thinking about it, and try to put it into perspective.  Write the thought at the top of a piece of paper.  Underneath, on the left-hand side, write down all of the reasons why the thought is preoccupying you.  On the right-hand side, consider each reason, and address it with a positive action.  Tear off the right-hand side of the paper, and throw the rest away.

Cleanse Your Skin

Our skin is our largest organ, and serves as an important immune defense system that keeps bacteria and harmful, foreign toxins out of our bodies.  For a simple, inexpensive exfoliation, use hot water and soap, and scrub your skin with a washcloth using small, circular motions.  Start at your feet, and work your slowly up to your face.  Add lavender oil for a relaxation scrub, or drops of juice from a fresh lemon for a rejuvenating cleanse.  You’ll notice that your skin immediately feels softer, yet firmer.

Cleanse Your Body

There is no need to go on an extreme diet to cleanse your body.  By eating foods that are “clean”  – foods that are pure, whole, and free of preservatives or additives – you will rid yourself of toxins and clean your system of the residual substances that may be left over from poor eating habits.  To get your body back on the right track:

  • Increase your consumption of whole foods.  Think oranges instead of orange juice, whole nuts instead of granola or nut bars, and brown rice instead of white.  By eating a food in its purest state, you help your body to absorb all of the nutrients that it offers.
  • Drink water.  Two-thirds of your body is water, and most people do not drink nearly enough.  How much one needs varies from person to person, so pay attention to how you feel on days when you drink more, and on days when you drink less.  Add lemon, orange or cucumber slices to your water to make it more enticing.
  • Exercise.  Spring is a great time to go outside and get some fresh air.  Just 30 minutes a day of walking, jogging or riding your bike could greatly improve your health.

Cleanse Your Environment

Give your home a breath of fresh air.  Open all of your windows, and turn on all of your fans.  Let the spring air circulate through your house, and let the winter air fly out the window.  And remember those chores you put off  Don’t get overwhelmed, but do some of them.  Having an organized living area can help you feel more centered and balanced.  Start small by throwing out five things each day.  You’d be amazed at how much you’ve accumulated throughout the winter, and how easy it is to rid yourself of unnecessary items.

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