Health
By now I am sure we all agree that we need to slow down and enjoy a more spiritual existence. We are spiritual beings after all. A great way to incorporate more spirituality into your life is to slow down and treat your food as a gift to enjoy. Honor your body with good, whole foods and show gratitude for the food you receive in any way you like.
One of the easiest ways to make your meal more spiritual is to simply slow down. Slowing down is also very good for your health, stress level, and emotional being. Slow down and breathe, slow down and chew your food. Slow down and relax, get your rest and sleep. Is that how you live your life?
Make sure you chew every bite of food slowly and thoroughly. Macrobiotics dictates that you must chew your food 100 times, however I have found that impossible. So let’s chew each bite 30 times. Next time you take a bite of food, count how many times you chew. Then start by being aware every time you eat, every bite you take, how many times you are chewing. The result will help with digestive issues and also lack of energy after eating. Your stomach won’t have to work as hard. You may also find that you eat a lot less food once you slow down!
Enjoy your meals and make them a ritual! Light a candle if you like. Don’t eat around electronics such as the television, computers, phones, or anything that will distract you from simply being mindful of your meal. Some people enjoy eating in silence or even with their eyes closed.
Share your meals with a companion when possible, someone you love. Preparing food for yourself is fine, but preparing it for someone else is even better. Chances are when you eat alone you won’t eat as healthy either. So share your food, your time, your life with someone else.
Bring more spirituality into your life today through your food!
(Beth Anderson is a Certified Holistic Health Coach and a Certified Natural Health Practitioner. She is the founder of Holistic Health Hotspot in Evansville, Indiana and author of The Holistic Diet: Achieve Your Ideal Weight, Be Happy and Healthy for Life. Beth received her training from the Institute for Integrative Nutrition. An expert in holistic and alternative health, Beth thoroughly enjoys educating and inspiring people to learn about the truths of food, consumer products, environmental issues, and life choices. She speaks nationally and publishes articles regularly on several internet wellness sites. Beth provides individual and group holistic health coaching and works with companies to provide wellness programs, workshops, and individualized coaching services for employees. You can find Beth on Facebook or email her at beth@holistichealthhotspot.com)
In my last article, I suggested that you add yoga to your physical exercise routine especially if you feel worry, anxiety, or hate. Today I am still contemplating exercise. We are choosing whether we live healthy or diseased. If you have a choice, don’t you want to choose to be the healthiest that you possibly can be?
Do not be the person that talks about exercising and then doesn’t follow through. You owe it to yourself and to the rest of the world to stay here with us for as long as possible. You have a lot to share. You have a mission that you may not have found yet, but it’s there waiting for you. If you are ever admitted to the hospital you have a 30-40% less chance of dying if you have a regular physical routine – even if it is just walking three times a week for 15 minutes! You are also 50% less likely to die a premature death if you are active. So please add physical movement to your routine.
If you do not have a physical activity routine, then I am asking you why not? Most people say they don’t have enough time, they are too tired, or they can’t afford it. It’s time to get rid of the excuses and simply do it. Decide now that you will implement a physical activity plan that starts at a reasonable level for you and increases over time. Track your progress and plan for future upgrades. You are the only person who can take care of yourself and keep yourself healthy, and this is one of the only ways to do it. If you don’t have time to exercise, then do you have time to be dead? I know I don’t. I still have things left that I want to accomplish.
Start simply and slowly at your level. Choose whatever activity you enjoy from walking, functional exercise, or structured exercise! Don’t overdo it at the beginning so you don’t hurt yourself or burn yourself out. Start slowly and build up slowly. Keep at it. If you miss a session get right back to it as soon as possible. No one can do this for you. After you exercise you will feel great and your energy level will increase over time as your build up.
(Beth Anderson is a Certified Holistic Health Coach and a Certified Natural Health Practitioner. She is the founder of Holistic Health Hotspot in Evansville, Indiana and author of The Holistic Diet: Achieve Your Ideal Weight, Be Happy and Healthy for Life. Beth received her training from the Institute for Integrative Nutrition. An expert in holistic and alternative health, Beth thoroughly enjoys educating and inspiring people to learn about the truths of food, consumer products, environmental issues, and life choices. She speaks nationally and publishes articles regularly on several internet wellness sites. Beth provides individual and group holistic health coaching and works with companies to provide wellness programs, workshops, and individualized coaching services for employees. You can find Beth on Facebook or email her at beth@holistichealthhotspot.com)
Kombucha is a fermented probiotic health beverage made from sweetened tea, yeast, and bacteria. It is considered to be a longetivity drink and has been consumed globally for thousands of years. Kombucha has been growing in popularity in the western world because of its health benefits:
– Acids and B vitamins which assist the body in the detoxification process
– Beneficial bacteria which assists the gastrointestinal process
The specific benefits that you will receive from drinking kombucha result from the body working more efficiently and healing itself, but people I know who drink kombucha have reported that it helps with digestion, acne, immune system, allergies, and more! If your gut flora is lacking, this is the perfect way to increase the good bacteria and get your body in shape to heal itself.
If your gut flora is compromised, you may experience symptoms such as digestive issues, immune system weakness, infections, and even neurological or psychological issues. Our gut flora becomes low from drinking baby formula instead of human breast milk, antibiotics and other drugs, sugar, alcohol, and processed foods. Improving your gut flora can make you feel much better in a short time. By the way, kombucha is not an alcoholic drink even though some people believe it is. Kombucha can contain trace amounts of alcohol, but never more than .5% because it is brewed open to the air. Any alcohol that forms in the brew evaporates.
You can buy kombucha in most health food stores and some groceries, but it can get a bit expensive. I recommend brewing your own – it’s not difficult. You can brew a continuous batch and add flavors when you pour or bottle it – ginger, fruits, and greens add great taste and variety.
I grew my own SCOBY from three ingredients – one bottle of store-bought original plain raw kombucha, a cup of strong tea, and a tablespoon of organic raw unprocessed sugar! I covered it with a cloth and left it undisturbed for two weeks. When I discovered that my SCOBY had grown successfully, I felt like I had given birth.
I started my first batch with 2 gallons of brewed organic black tea and 4 cups of raw organic cane sugar. After brewing the tea, I added the sugar and stirred until it was dissolved. Then I let the tea reach room temperature before pouring it into my brewing jar. I added my SCOBY with its liquid, covered the top with a cloth, and let it brew away for a little over a week. Now I regularly take 3-4 16-ounce bottles of the brew, cover tightly, age at room temperature for 2-3 days, and refrigerate. I also replace whatever tea I remove with new room-temperature sweet tea. I keep the tea between 70 and 80 degrees with a 10-watt heater, and I test the pH of the tea before drinking to make sure it is between 2.5 and 3.5.
It’s hard to believe that one drink can change your health, but I recommend trying kombucha if you haven’t yet. Drink 8-16 ounces every day for a week and then let me know what you notice. You can drink it before or with breakfast every day. You can sip on it from a wine glass in the evening. Kombucha is great anywhere or anytime.
(Beth Anderson is a certified Holistic Health Coach and founder of the Holistic Health Hotspot in Evansville, Indiana. She is also the author of The Holistic Diet: Achieve Your Ideal Weight, Be Happy and Healthy for Life.Beth received her training from the Institute for Integrative Nutrition. Beth is helping people improve their lives through nutrition and lifestyle education, health coaching, and by helping others to learn to make informed choices. Beth continues to spread understanding of the connection between body, mind, and spirit and encourages all to discern the truth about food, consumer products, environment, and life choices. You can find Beth on Facebook at http://www.facebook.com/HolisticHealthHotspot or email her at beth@holistichealthhotspot.com)
Everyone seems to be tired, stressed out, fatigued, lethargic, or burned out today. We work too much, become caregivers for parents or children, and spend way too much time worrying about others instead of ourselves.It’s time to focus on YOU and making yourself feel better. Let’s start by looking at what is stealing your energy and vitality from your system!
There are four kinds of stress that will deplete your energy store – chemical, emotional, mental, and physical. Here are some examples of each type of stress and what you can do about it.
Chemical stress can come from your food, air, water, and environment. You ingest hundreds of chemicals daily simply from the food you eat. The more processed foods you eat, the more chemicals you ingest. By processed foods I mean foods that have been changed or transformed from their original state in nature, packaged, and sold to you through a grocery store, restaurant, or shop.
You are eating food coloring, artificial and “natural” flavoring, artificial sweeteners, and preservatives in every bite of your pre-prepared foods. You eat pesticides, herbicides, and fertilizers in your conventional and GMO foods. You drink in the water pollutants in every soda or glass of unfiltered water. You are surrounded by air pollution in your workplace, airport, and even outdoors depending on where you live.
Read your food labels when you buy food products. If the ingredients list is long, has confusing words or unpronounceable words, or has recognizable chemicals in it, don’t buy it. Make it yourself. Cooking isn’t that hard and doesn’t take that much time. If you can’t cook it, get it from a place where you know who made it and what went in it. For today, just make a better choice. Try to drink filtered or purified water when you can, and get outside in a clean natural environment whenever you can.
Emotional stress can come from toxic relationships, caring for children, or lack of boundaries. There have been many studies done that show that the better your relationships are, the healthier you are and vice versa. If you are stuck in an unhealthy relationship, either figure out how to improve it or leave it behind. You can do this by setting healthy boundaries for yourself even if it is your own children you are dealing with. Learn to say no, and teach people how to treat you by letting them know what is not acceptable, enforcing your boundaries and following through.
Mental stress can come from your work environment, school or education pressures, and especially self-inflicted standards and expectations. If you take your work home with you, work at all hours, check your emails or are on call while you are “off,” or can’t stop studying, then you probably need to look at your standards and expectations. Set a time when you are truly off work. For example, after 7:00 p.m. stop checking your email, stop studying, and stop beating yourself up in general for not being perfect. If you don’t start taking care of yourself, no one else is going to do it for you.
Finally, physical stress can result from your immediate environment – loud or constant noise and lack of sleep are some great examples. Try to get some quiet time daily and make sure your sleep schedule is regular and enough. Most people need 7-8 hours of sleep a night. If you sleep less on a regular basis, you might need to make some changes in your schedule. Too much partying or alcohol can also put your body in a state of physical stress.
The biggest and most common source of physical stress on your body is a lack of nutrients. There are no nutrients in packaged cereals (except what they fortify it with after removing the natural nutrients!), fast food, processed foods, sugar, alcohol, white flours and rice, and much more of what we eat on a regular basis. Try to start eating whole foods – foods with one ingredient. Cook more of your own food with whole ingredients. You will at least know for sure what is in your food!
Take a look at what kinds of chemical, mental, emotional, and physical stress you are putting your body through and start making changes here and there to improve your life. You will end up with more energy!
(Beth Anderson is a certified Holistic Health Coach and founder of the Holistic Health Hotspot in Evansville, Indiana. She is also the author of The Holistic Diet: Achieve Your Ideal Weight, Be Happy and Healthy for Life.Beth received her training from the Institute for Integrative Nutrition. Beth is helping people improve their lives through nutrition and lifestyle education, health coaching, and by helping others to learn to make informed choices. Beth continues to spread understanding of the connection between body, mind, and spirit and encourages all to discern the truth about food, consumer products, environment, and life choices.)
I am losing another friend to cancer…another dear friend and cancer is the culprit. I’m sick of it! I have stopped counting the losses, there have been so many, several just in this last year for me. I’m sick of it!! Yeah, I’m angry at you cancer, heart disease, diabetes, addiction…and I’m not gonna take it anymore! You have killed enough of my friends and I’m over it. If you are a friend of mine and you are behaving in a way that contributes to disease, I’m going to get in your face…that was fair warning. I am going to be that person who annoys the crap out of you, especially about those behaviors that do not serve you – you know, the ones that contribute to dis-ease rather than health.
YES, I’M TALKING TO YOU…
YOU, who are reading this right now, this is a message for you. Don’t stop reading, you know this was meant for you. I’m that uncomfortable feeling, here to once again get your attention, here to remind you to clean up your act. This is a personal message from me, and the universe, directly to you: Wake up to the lifestyle choices you are making that we both know contribute to things that shorten your life. Like Smoking. STOP IT. Just stop it. Don’t tell me, “I know, I know, I shouldn’t smoke,” and then go out and smoke another, NO. STOP IT RIGHT NOW.
I’m sick of it!!! We are all sick of it. I have watched too many people I love die of Cancer, COPD and other related illness because they wouldn’t go through the minor discomfort of quitting smoking. CANCER IS FAR MORE UNCOMFORTABLE! Trust me. I’ve seen it too many times. You don’t want to die that way, nor do you want to live with the treatment of it, either. YOU DON’T!
What’s behind it all…
As an addictionologist, I will tell you that addiction is the number one killer in America. Wait, isn’t heart disease the number one killer? According to the CDC it is. But what’s behind it? What causes heart disease? Addiction to the lifestyle choices that contribute to, or outright cause, heart disease. Addiction is the number one killer and heart disease is it’s first path of least resistance. Addiction in part is defined as: “continued use of any substance or behavior despite negative consequences”. The ultimate consequence being death.
BUT GOOD NEWS…
You can avoid that heart attack. Heart disease is completely preventable! You don’t catch it, you create it. If you can create it, you can prevent it. You can avoid future heart problems by adopting a healthy lifestyle right now! YES again, this means you! Don’t make me come over there!
Here are some heart disease prevention tips to get you started and to save you from my wrath.
Don’t smoke or use tobacco!
I think we covered that above, but it’s worth repeating. STOP IT!
Smoking or using tobacco is one of the most significant risk factors for developing heart disease and cancer there is. Chemicals in tobacco damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis leads to a heart attack. No amount of smoking is safe. And there is no safe exposure to secondhand smoke, either. Stop killing your friends and family too. STOP IT!
In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even “social smoking” while at a bar or restaurant is dangerous and increases the risk of heart disease and cancer. Addiction is far too often built into social norms, which is why we have come to accept heart disease and cancer as the top 2 killers in America. You don’t need a cig break, you need a break from cigarettes.
If you are smoking I am going to assume you are on fire and I will immediately put you out. I wonder how many buckets of ice cold water it would take to make you smoke free? Something to ponder…
The good news is that when you quit smoking, your risk of heart disease drops dramatically. And no matter how long or how much you smoked, you’ll start reaping rewards as soon as you quit. WHICH IS NOW!!!
Eat a Heart Healthy Diet of Plant Based Foods – the Health Benefits of Phytonutrients …
There are staggering mortality rates associated with serious health conditions such as heart disease, stroke, and cancer, the focus on prevention and nutrition has become more important than ever. All one has to do is read the last few months of my columns in the archive and follow the simple life changing advice to build a fortress of protection that dis-ease can’t penetrate.
Phytonutrients are the foot soldiers in that fight. Phytonutrients are the chemicals derived from plants and are very similar in composition to antioxidants. Phytonutrients come from plants that are suitable for human consumption. Though phytonutrients are not considered essential nutrients, science is discovering they provide health benefits that can help prevent the development of a myriad of conditions and diseases. Numerous studies have revealed that these plant chemicals actually protect tissues and cells from free radicals and their harmful effects. In essence, if you eat a variety of fresh vegetables and fruits, you will obtain the benefits of phytonutrients.
The best way to obtain the health benefits of phytonutrients is to go mostly raw, organic and colorful. That is, follow a diet that includes a significant amount of colorful fruits and vegetables. For example, Lycopene is a type of carotenoids that is prevalent in tomatoes, and is one such phytonutrient that has been recently been determined to produce health benefits. There is strong evidence that shows that it is beneficial for preventing the development of heart disease and other illnesses.
Other foods that contain significant levels of phytonutrients include garlic, beans, berries, and whole grains. A diet rich in fruits, vegetables, and whole grains can help protect your heart. Beans, other low-fat sources of protein can also reduce your risk of heart disease.
Limiting certain fats you eat is also important. Of the types of fat we consume — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. You will find these in foods that are fast, cheap and easy and come in a box…get out of that box! Just because they call it food doesn’t mean you should eat it. Look on the label for the term “partially hydrogenated” to avoid trans fat.
Omega-3 fatty acids, a type of polyunsaturated fat, decrease your risk of heart attack, and lower blood pressure. Some fish, such as salmon are a good natural source of omega-3s – (but watch out for GMO salmon, which come with their own risks). Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements. ( supplements I recommend are a good omega, vitamins B & D3 – the rest of what you need will come from a healthy diet)
Heart-healthy eating isn’t just about cutting back on the crap, though. Most people need to add more fruits and vegetables to their diet, with a goal of five to 10 servings a day – or better yet, just make it your every meal. And this doesn’t mean on the side, this means as your main course. Eating fruits and vegetables can not only help prevent heart disease, but also help prevent cancer and every other dis-ease.
Clearing up another myth…
Following a heart-healthy diet also means avoiding drinking alcohol…there is no RDA for alcohol consumption. Contrary to popular belief, there is no beneficial alcohol consumption….yes including wine. If you want the benefits of grapes, eat grapes. If you are going to drink, keep it to a minimum. AND if you are an addict, a minimum means NONE!
Exercise for at least 30 minutes a day…
Getting some regular, daily exercise can reduce your risk of heart disease big time. And when you combine physical activity with other lifestyle measures, such as creating and maintaining a healthy weight, the benefits are even greater. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which is known to be a factor in disease.
Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. And remember that other activities such as gardening, housekeeping, taking the stairs and walking the dog, all count. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts. Yoga is one of my favorites.
The importance of maintaining a healthy weight…
As you put on weight in adulthood, your weight gain is mostly fat, rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes. Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes, which is also on the top ten list of the things that kill.
One of my favorite reads last year was Eat to Live by Dr. Joel Furhman. Within his book is a comprehensive look at the benefits of eating a plant-based diet. He also dispels the myth of other popular diets that don’t work. Far too often MD’s know little about nutrition. Not true for Dr. Furhman.
Well, there you have it. I guess I have ranted enough for a New Year. I am just so sick and tired of losing people I love to avoidable health issues. You know who you are. You know this was a message directly for you. Get off your butt and get moving toward a healthier life right now. Like any bad habit, 3 weeks from now you will have begun to rewire your brain to a new healthier habit. 3 weeks, folks! And after 90 days you own it! Three months to a new you…
Need help? That is why I am here. I help people create successful transformation in their lives by overcoming what seems insurmountable; you won’t overcome it on the couch. Get off your butt and get going. Reach out, you can speak to me for nothing and see if having a coach in your corner wouldn’t change everything.
YOU CAN DO IT…Don’t make me come over there!
You can. It was love that made me do it. It is love that drives my passion for health and wellness. It is love that will heal you. The love of yourself enough to make choices and decisions that not only benefit you, but everyone around you. Love is always the answer. – With love, JR
(J.R. Westen, D.D. is a Holistic Health & Spiritual Counselor who has worked and presented side-by-side with Neale Donald Walsch for over a decade. He is passionate about helping individuals move beyond their emotional and spiritual challenges, transforming breakdowns into breakthroughs. His coaching provides practical wisdom and guidance that can be immediately incorporated to shift one’s experience of life. As is true for most impactful teachers, J.R.’s own struggles and triumphs inspired him to find powerful ways of helping others. Sober since June 1, 1986, J.R.’s passion for helping individuals move through intense life challenges drove him to also specialize in Addiction and Grief Recovery. J.R. currently shares his gift of counseling & coaching with individuals from around the world through the Wellness Center, Simply Vibrant, located on Long Island N.Y. In addition, he operates “Change House” a place where people come to transform, he also works with Escondido Sobering Services and serves on the Board of Directors for the Conversations with God Foundation. He can be contacted at JR@theglobalconversation.com, or to book an appointment, write support@simplyvibrant.com.)
Part of my early introduction into natural health came in my twenties when I found myself drawn to massage school. It was a magical time learning about natural health and healing. It was an opening to a world of alternative solutions and something I still love to practice to this very day. I mean who doesn’t love a good massage? Yet massage is often overlooked as a serious health care choice or as a necessary part of preventative health care. Far too often we wait until we have pain to seek out the care and benefits massage provides. Massage is considered a luxury by most rather than an necessary form of maintaining wellness. This week we will take a closer look at massage and the reasons beyond why this feel good technology should be a part of your regular healthcare choices.
Massage Therapy – Is touch therapy right for you?
The power of touch can have miraculous effects, benefiting the very young to the very old. Whether you do light exercise or a serious athlete, a stay-at-home mom or an over-stressed executive, massage has the power to relax, heal, and help release tension stemming from our stress-filled lives. Though there are some serious health conditions massage is not appropriate for, the health benefits of this alternative therapy are many and may be just what the doctor ordered for you. (as always, check with your doctor/healthcare professional to be sure any course of care you undertake is right for you)
Research continues to show that a rubdown is even better for you than it feels. The health benefits of touch extend beyond simply soothing aches and pains. Of course, the stressed-out have known the anxiety-reducing pleasure of this procedure forever. Who doesn’t immediately feel the ‘ahhhhhh’ associated when a pair of caring hands are applied to those tension filled shoulders which have somehow found their way up into your ears. Just 10 minutes with a pair of those ‘hands-that-know-what-they’re-doing’ can reduce inflammation, which is one of the body’s greatest enemies.
Most people these days understand that dis-ease is stress related, and perhaps nothing does more harm or ages us faster than high stress. While eliminating anxiety and pressure in our fast-paced lives may be challenging, massage can, without a doubt, help manage that stress associated with living our everyday lives.
Massage therapy not only provides relaxation and relief to muscle strain and fatigue, therapeutic massage improves overall health. There are many benefits to massage therapy, including physical, emotional, and physiological improvements the body receives as a result of being touched…it’s good for the soul too!
Massage therapy has also become a lot more affordable in recent years as benefits have become widely known and made it more popular. There are so many well trained practitioners in the world, finding one is not difficult. The way to know whether you have found a good one is to notice how you feel during and after a massage. Be sure to communicate with your practitioner during your massage as a good one will want feedback from you about your experience to learn how to best serve your needs. A well trained therapist will have you feeling no pain in short order and that is the whole point.
From treating chronic diseases, neurological disorders, and injuries of all kinds, to alleviating the tensions of our all-to-often stressful lifestyles, being touched just makes sense. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits. Massage is supportive for healing grief and helpful in releasing stuck or old feelings. I have experienced it from both sides of the table; the gift of release that comes from being touched are many. Here are just some of the benefits:
The Benefits Of Massage
Alleviate pain and improve range of motion.
Decreased anxiety.
Enhanced sleep quality.
Greater energy and improved concentration.
Increased circulation.
Reduced fatigue.
Enhance immune system & lymph flow—the body’s natural defense system.
Promotes digestion.
Decreases illness-related fatigue.
Calms aggressive behaviors.
Helps your immunity by increasing white blood cell counts.
Improves recovery after post-operative surgery.
Alleviates age-related disorders, sleep disorders, and many more emotional and physical problems.
Exercise and stretch weak, tight, or atrophied muscles.
Help athletes of any level prepare for, and recover from, strenuous workouts.
Improve the condition of the body’s largest organ—the skin.
Increase joint flexibility.
Lessen depression and anxiety.
Promote tissue regeneration, reducing scar tissue and stretch marks.
Pumps oxygen and nutrients into tissues and vital organs, improving circulation.
Reduce spasms and cramping.
Release endorphins—amino acids the body’s natural painkiller.
Relieve migraine pain.
Assist with shorter, easier labor for expectant mothers and reduce maternity hospital stays.
The list could go on and on…
There’s no denying the power of bodywork. Regardless of the reasons you seek it out, therapeutic massage can be a powerful ally in your wellness cause. Getting a massage on a regular basis can do you a world of good; it’s self-care that can play a vital part in how healthy you’ll be. So what are you waiting for? Find a good massage therapist, teach them how to best serve your needs and enjoy the many benefits of massage regularly. Heck, I think I’ll take my own pleasurable advice and therein lies the rub! – JR
(J.R. Westen, D.D. is a Holistic Health & Spiritual Counselor who has worked and presented side-by-side with Neale Donald Walsch for over a decade. He is passionate about helping individuals move beyond their emotional and spiritual challenges, transforming breakdowns into breakthroughs. His coaching provides practical wisdom and guidance that can be immediately incorporated to shift one’s experience of life. As is true for most impactful teachers, J.R.’s own struggles and triumphs inspired him to find powerful ways of helping others. Sober since June 1, 1986, J.R.’s passion for helping individuals move through intense life challenges drove him to also specialize in Addiction and Grief Recovery. J.R. currently shares his gift of counseling & coaching with individuals from around the world through the Wellness Center, Simply Vibrant, located on Long Island N.Y. In addition, he works with Escondido Sobering Services and serves on the Board of Directors for the Conversations with God Foundation. He can be contacted at JR@theglobalconversation.com, or to book an appointment, write support@simplyvibrant.com.)
There is so much pain in the world. I see it written in the eyes and on the faces of people everywhere I go. Perhaps I see more of it given my work with grief, but all kinds of emotional pain finds its way to my doorstep. I do not see emotional pain as a bad or negative thing, rather I see it for what it is, the opportunity to be one of our greatest guides. It is a process to knowing and experiencing the depths of who we really are. There are many different kinds of emotional pain. And in this week’s column, we will begin to explore the many aspects of grief and recovery. Healing our grief is vital if we desire to create health and lasting happiness, so let’s look at it a little deeper.
What is grief? Most would answer sadness. While sadness may be a part of grief, it’s not representative of the whole picture. Grief is actually all emotions one feels and experiences while moving through any kind of loss. It is also common to feel what would seem to be conflicting emotions while grieving, like sadness and happiness at the same time. For example, sad that a loved one died but happy that they are no longer suffering from the pain of a long illness.
There are major losses, like death and divorce; and minor ones, like breaking or losing a favorite pair of sunglasses. We all experience grief in every form, yet not all recover from it; major losses being especially challenging. Having recovery tools to move through this very natural human emotional process can make the difference between really living versus just existing. Embracing your grief is to embrace your life, for it is part of who you are. Living a life full of joy does not mean we live a grief-free life, it simply means we move through the tough times returning us to our natural state of being. Winston Churchill said, “If you are going through hell, keep going.” I couldn’t agree more.
While I get having a conversation about grief isn’t usually in our “top ten” list, we might want to consider placing it there, for there is no one who escapes it. And learning how to be with it, rather than avoiding that which is unavoidable, just makes sense.
When you look to see what it is you were taught about grief and how to deal with it, it becomes clear that we may have been given some less-than-helpful information around it, if we’re given any info at all. How many of us were taught things like “time heals all wounds” or “big boys don’t cry”? I am sure you could come up with many more of these well-intentioned but untrue statements.
Often there are things communicated that might even be intellectually true for us but aren’t really helpful when we are in the midst of dealing with a loss, things like “they are in a better place now” or “there are more fish in the sea.” Far too often we approach grief with our intellect, which is the wrong tool for the job; grief is an emotional process. Intellectual comments, whether true or not, can leave us feeling empty and isolated. Going through loss alone makes it that much more painful and it’s never recommended. Suggestion number one in “When Everything Changes, Change Everything” is never go it alone.
Avoiding grief can lead us toward unhealthy behaviors which do nothing to help us resolve or heal our pain. The desire to feel different or to “fix” what we are feeling is quite common. Of course, in truth, there is nothing to fix because grieving (feeling) doesn’t make us broken. All of this born out of the idea that there is such a thing as a “bad feeling”; this thought leads us into more pain. Far to often people self-medicate, using all different sorts of substances or different forms of destructive behavior seeking an unneeded cure. Stuffing our feelings over time can create all sorts of health issues. Think about how often do you stuff laughter? Then why do we stuff our pain?
Feelings are created to be expressed and not repressed. When feelings are expressed, they are like waves…they have a beginning, a middle, and an end. Once a wave passes, either a similar feeling begins with less intensity as the next wave or the feeling of being complete begins to set in. Completion is all our feelings desire, simply to be fully expressed, holding nothing back. This emotional process happens until it ends naturally; surrendering to it is the key.
When I became willing to move toward my pain, rather than avoiding or running from it, an interesting thing began to happen for me. Moving toward it, especially with the intention of healing it, revealed gifts my pain had to offer. Gifts you ask? Yes, underneath all emotional pain is buried treasure. It certainly may not look or feel like it when you are in the middle of it, and I do not say this lightly or without empathy for the many painful events we all move through, yet I am still humbled when I think of the many ways my pain has nudged me in directions I may never have taken without it. Here is where our spiritual nature reveals itself, always there, holding us together as we fall apart. I am certain that if you have been on the planet for awhile you have experienced this, probably many times. The question I ask myself these days is, why do I resist it? Especially knowing that perhaps all of my greatest insights and spiritual awakenings have come through some of the most painful events and greatest hardships in my life.
I am moving through such a challenge right now and once again have noticed that old familiar feeling of resistance coming up. Yet there is another voice present, one gently urging me to surrender to the process. This voice whispers: trust that nothing happens by accident and that everything that is happening right now has a reason and purpose behind it, which, as always, supports you and your greater good. Listening to this voice has provided some comfort and a willingness to move back into the process, moving within to heal with a new level of faith and trust. But perhaps more importantly, simply allowing the pain to be expressed rather than repressed; this is the message my soul wishes to remind you of today. There is something wonderful to be experienced within the authentic expression of our emotional process, and to deny yourself that which you created simply because it feels “bad” produces more of the thing you are attempting to avoid anyway. Remember “what you resist persists.”
Moving through emotional pain is a blessing as only moving through it can be. Allow others to not only witness your process but hold you through it. Know that help is available. Know that you are not alone. Reach out…I am here.
I will close this week’s column with this wonderful quote: “Beautiful pictures are developed from negatives in a darkroom…so if darkness has fallen upon you, rest assured that a beautiful picture is being prepared, waiting only for the right time to be revealed.”
The time has come because you are here. What is being revealed for you?
Holding you in my heart – JR
(J.R. Westen, D.D. is a Holistic Health & Spiritual Counselor who has worked and presented side-by-side with Neale Donald Walsch for over a decade. He is passionate about helping individuals move beyond their emotional and spiritual challenges, transforming breakdowns into breakthroughs. His coaching provides practical wisdom and guidance that can be immediately incorporated to shift ones experience of life. As is true for most impactful teachers, JR’s own struggles and triumphs inspired him to find powerful ways of helping others. Sober since June 1, 1986, JR’s passion for helping individuals move through intense life challenges drove him to also specialize in Addiction and Grief Recovery. J.R. currently shares his gift of counseling & coaching with individuals from around the world through the Wellness Center, Simply Vibrant, located on Long Island N.Y. . In addition, he works with Escondido Sobering Services and serves on the Board of Directors for the Conversations with God Foundation. He can be contacted at JR@theglobalconversation.com, or to book an appointment, write support@simplyvibrant.com.)
Last week we spoke about “turning on” your health & wellness by taking a whole being approach. This week we will dive into some practical ideas in and around that old familiar saying “you are what you eat.” Much of what goes into us on a daily basis from a traditional diet may not be beneficial, and just because it’s edible doesn’t mean that it should be eaten!
Over the last 25 years I have tried various ways of eating, from the super healthy to the not so much. Predictably, some ways have worked great and some have not. Like many, I was on the yo-yo plan of gaining & losing weight. Most of the diets I tried were simply unhealthy no matter what my weight was…and sick & skinny was certainly not my goal. I long ago ended the diet mentality in exchange for creating a lifestyle of health and wellness. After years of experimentation, learning and paying attention to what works, I have found solutions that are a fit for me and I know work because they keep me fit. Remember that you must find what works for you, so take the following suggestions below not as gospel, but rather as ideas to set you on a course of personal exploration. Pay attention to how you feel, as this is always the best guide!
Here are some simple suggestions that have worked for me and may help you, too.
Remove processed foods from your diet – Get out of that box!
If it comes in a box, bag, or a can, instead of right out of the ground, you probably want to limit or avoid it. Most of these so-called foods have been processed in some way and probably not in a way that is going to be healthy for you. Processed also usually means a whole bunch of extra stuff added that have little or no benefit for your body. And far too often, when it says “all natural” on the side of that box, it just means added junk your body doesn’t want or need. Lots of things are considered natural that you wouldn’t dare put in your body…like arsenic!
Instead of reaching for that box, fill up on fresh organic foods which are packed full of living enzymes. Live Enzymes are referred to as the life force or energy of whole food. Processed and cooked food no longer contain this life energy which we need daily to be well. Other so-called food may sustain you, but it’s not going to do much in creating health or in keeping you well. If you begin eating processed-free foods, you will quickly notice your energy level increase, and perhaps, like me, some of those stubborn pounds will begin to melt away.
Get raw! Eat at least one raw meal a day
Raw simply means uncooked. Along with losing much of its life force, the process of cooking whole food removes up to 80% of the available vitamins & minerals; and if that isn’t bad enough, those precious live enzymes die off, too. Most conventional foods these days have very little nutritional value to begin with, so cooking it makes it worse. I suggest having at least one meal a day that is uncooked (or cooked below 118 degrees). This could be a big colorful salad, lightly steamed veggies, or a fresh blended veggie smoothie.
How about a Juice or Smoothies?
I drink 2 or 3 green smoothies a day. I make them fresh in a powerful blender with only organic raw and fresh ingredients. (By the way, this does not include what some smoothie bars make. Most of them are full of sugar, processed powders, and junk). If I am still hungry after my smoothie, I add salads, steamed veggies, kale chips, flax crackers, nuts and seeds etc. The idea is to get as much nutrient-dense and nutrient-rich foods in you every day as possible. If you desire to lose weight, using smoothies where the fiber remains in your drink, rather than juicing where the fiber is removed, is a far better path for weight loss and great for overall health.
If you are going for a juice, use can use the same organic ingredients, like kale, spinach, beet, cucumber, celery, carrot, apple, ginger, lemon and so much more. If you really want to optimize your health, invest in your own juicer or high-speed blender and then get busy in the kitchen coming up with your own marvelous creations. AND DO SHARE! Wheatgrass shots are also packed full of nutrition. If you can’t handle the taste, chase it with a little bit of freshly squeezed orange juice or add it to your favorite juice blend to hide the taste.
Here are some of my creations. These are blended drinks rather than juiced and are about 2 to 3 cups in volume.
Mornings:
Romaine lettuce
flax seeds
chia seeds
hemp seeds
blueberries
strawberries
grapes
or your favorite fruit
small handful of raw mix nuts
1/2 Hemp milk unsweetened
1/2 Coconut water
Lunch / Dinners:
mixed greens, spinach, kale, veggies of all kinds
flax seeds
chia seeds
hemp seeds
small handful of raw mix nuts
salsa – use all different kinds like mango or pineapple for variety
dash of cayenne pepper
raw garlic
nutritional yeast
shot of liquid aminos
In the lunch and dinner smoothies, I use either my lemon-aid recipe below or low-sodium organic veggie broth for a more soup-like flavor.
JR’s Lemon-aid mix: 4 lemons squeezed to 1/2 gallon of fresh spring or filtered water with 4 squirts of liquid stevia. Liquid stevia is an ideal sweetener. It is 300 to 400 times sweeter than sugar, yet nourishing to the pancreas. Lemons are full of benefits for the body too, and help in detoxification…who doesn’t like a cool glass of lemon-aid on hot day? I also steer clear of things in a can. Soda is on my “avoid at all cost” list! My lemon-aid mix is great to drink all day, so it makes that task easy. I also enjoy green tea or just plain hot water as well. Great to help aid in digestion prior to eating.
Remember that you want to pack in as much nutrition into each meal to give you and your body the tools to create energy and great physical health. These nutrient-dense smoothies have also provided something I had not experienced before…the feeling of being full and satisfied. I will tell you that I understand the pain associated with feeling hungry after eating a regular meal and the emotional ups and downs that can be experienced when you are trying to lose weight but having little success using traditional methods. My smoothies have allowed me to lose weight effortlessly, increase my energy & overall health, and end the whole food drama in my head. What a gift!
We will talk more about exercise in upcoming articles, but just a note to say that including daily movement is also very important. My favorite exercise is my yoga practice, and I love walking too. Just a 20 minute walk a day can make all the difference in your health. Get out and soak up some vitamin D and get that heart & butt movin! You can do it!!
These simple suggestions can begin you on your way to better health. All that is required from you is your willingness to get out of that box and get into making some healthier choices. Keep it simple and remember – what would love do now? Make each and every choice out of this question and watch you and your health thrive. Until next week, cheers! – JR
(J.R. Westen, D.D. is a Holistic Health & Spiritual Counselor who has worked and presented side-by-side with Neale Donald Walsch for over a decade. He is passionate about helping individuals move beyond their emotional and spiritual challenges, transforming breakdowns into breakthroughs. His coaching provides practical wisdom and guidance that can be immediately incorporated to shift ones experience of life. As is true for most impactful teachers, JR’s own struggles and triumphs inspired him to find powerful ways of helping others. Sober since June 1, 1986, JR’s passion for helping individuals move through intense life challenges drove him to also specialize in Addiction and Grief Recovery. J.R. currently shares his gift of counseling & coaching with individuals from around the world through the Wellness Center, Simply Vibrant, located on Long Island N.Y. . In addition, he works with Escondido Sobering Services and serves on the Board of Directors for the Conversations with God Foundation. He can be contacted at JR@theglobalconversation.com, or to book an appointment, write support@simplyvibrant.com.)
