The month of August has always felt a bit melancholy to me. Always a fan of school and the fall, I relish the cooler days and the rhythm of life that September brings. But this year, after a major health scare, every day feels a bit more poignant if it isn’t well spent.
Being present to life in the moment is a gift that we can all too often take for granted. Instead of focusing on what we have, we look to the “someday.” The truth is we may not get that someday, especially if we’re not taking full advantage of the moments that we have to make changes NOW.
When it comes to eating well and moving more, many clients create timelines around upcoming events and dates that they’re anticipating -certainly understandable as we are a very social and food-oriented culture. If you’ve got a big vacation coming up, you wait until you return. If you have a busy social month, you may wait until it’s over. But, if you’re always waiting for time to pass to fit health into your life, it may not happen. You have to make it work.
So, this August, while summer is still in full effect and you’re in the in-between – wait no more! Seize the day and do some stuff that’ll have you feeling better mentally and physically before September starts. Here are a few ideas to get you started:
1) Check out a local farmers’ market and grab some fresh, organic produce. There is truly something special about locally grown vegetables – from the way that they taste to knowing that they were grown by people that really care about what they’re doing.
2) Try a new-to-you outdoor activity. Have you been wanting to try paddleboarding? How about blowing off some dust on that bicycle of yours? Find a trail you’ve never been on before for a hike or kayak down a local river. There are so many options!
3) NOW is the time get some vitamin D and boy does it feel good when you do. Head outside in short-sleeves and shorts to get some sun on that skin. 10 minutes will help to boost your vitamin D and give you that happy, summer feeling!
4) Eat outdoors. Have you ever noticed that when your body is a bit warmer, you feel a little less like eating a lot of food? If you’re feeling a bit warm, vegetables and lighter fare may feel like exactly what you need.
5) Don’t wait to get started. Sometimes, we may treat the entirety of summer as one big vacation. While I can appreciate the idea of wanting to go with the flow and relax, we may be a bit too disconnected from healthy eating as cookouts and camping reign supreme. Be sure to stay focused on lean and clean proteins along with fresh vegetables all summer long. And with all of the sweet fruits in season, swap out sugar-laden treats with “nature’s candy.”
As I say quite often, our health is the ultimate expression of all of the choices that we make. And the best time to make those choices is now.
My husband Craig introduced me to this fabulous thing called leisure time.
Have you heard of it? It’s fantastic.
Once exposed, I happily welcomed it into my life and it has played a vital role in my overall life balance. Of course, life is dynamic and balance will sway from a little too leisurely to a little too much work; but if I can help it, it’s usually not for too long. That was until this winter when all of a sudden I had a LOT of life going on all at once. Although my logical brain was telling me, “You can do this… this is not too much… this is totally manageable”, my body was sending out MAYDAY signals.
Hair falling out. Craig usually notices this first, quietly picking hair off the back of my shirt.
Tightness in my chest and stomach. Catching myself taking deep breaths to ease the pressure.
Lack of appetite. Did I even eat today? I can’t remember.
Disrupted sleep – and I LOVE sleep. Waking too frequently, waking too early, panicked dreams.
Tightness all around my shoulders blades wishing someone could just stick a knife in there to relieve it.
Mindlessness. Why am I pulling into Craig’s work parking lot when I meant to go to the bank?
Day after day, week after week, I kept waking up feeling the same way experiencing the same things. We call it anxiety from a diagnostic perspective, but I know it is my body’s wise intuition telling me – “MAKE SOME CHANGES LADY”. I quickly reverted back to my type A personality and went into FIX IT mode. Although I knew there was an end in sight, the plan was to get through this chunk of time as unscathed as possible.
- Accept the things I cannot change. Take the work, sign the contract, get it done. My mantra becomes, “And this too shall pass”.
- Do everything I can change to minimize any additional stress to my body.
- Eat PERFECTLY. Bad food is an internal stressor to the body and an easy one for me to control. Vegetables, fruits and lean proteins it is.
- Drink PERFECTLY. Although a common tendency is to self-medicate with alcohol, caffeine, sugary beverages, I know this too is very stressful to the body so avoid it all. Well not my coffee in the morning. I had anxiety, not psychoses.
- Exercise daily. I knew the adrenaline and cortisol was surging through my body and exercising is a great way to “burn it out” so to say. I made it to the gym consistently and walked my dog daily. Sitting is the new smoking. I had to move my body.
- Meditate daily. I once read that if you’re stressed and pushed for time be sure to meditate at least once a day. If you’re REALLY stressed and pushed for time, meditate twice a day. For me, meditation means taking the time to quiet my monkey brain. This helps me to be more mindful during the day. I often ask for a light and energized body, an alert mind, an open and compassionate heart, and grace and flow to my day. I was able to fit in 20 minutes daily in the morning, and then read about it at night. I found the book Joy on Demand by Chade-Meng Tan most helpful for implementing meditation as I’ve never been great at it.
- Nourish my adrenal glands. These are the 2 little glands that sit on top of your kidneys and secrete your stress hormones and catecholamines (cortisol, DHEA, epinephrine and nor-epinephrine). When chronically kept in stress mode, these glands can get burnt out resulting in chronic fatigue, chronic pain, immune disorders, cognitive dysfunction, muscle wasting, to name a few. Short term, it can show up as weight gain (especially belly fat), anxiety, depression, insomnia, and muscle soreness. Here’s what I took:
- Adrenogen™ – an adrenal glandular made by Metagenics to nourish the adrenals glands. If you want healthy adrenals, eat adrenals. 2 twice a day.
- Serenagen™ – a combination of traditional Chinese medicine herbs known as “adaptogens” that can help buffer the adrenal response. Essentially – the stress goes on, but it takes your body’s response to the stress down a notch. 2-4 during the day and 2 at night so I could get a better night sleep. Serenagen™ is what works best for me, but there are a plethora of adaptogen combinations that can be tried for best results.
- Ultra Clear Renew™ – a medical food designed to help liver detoxification.
- It works as a macronutrient balance meal (one less meal to make! – sometimes two)
- It provides targeted nutrition for mitochondria function (cell energy) to help detoxify all of that cortisol.
- Immune support. It is well documented that stress will lower your immune system and I had NO TIME to be sick with fitting in the meditation, exercise and all. I used a variety of things at different time … Vitamins A, C, E, D, homeopathics, omega 3 fish oils, multivitamins, and probiotics.
Eventually, in the spring, many things did wrap up and I was back to my life of balance, structure and routine where my body functions best. I am happy for the experience as it has brought a new sensitivity towards my patients who are also experiencing intuition. If your body is telling you that it’s time to make some changes, it’s a good time to listen.
You’ve double and triple checked the supply lists for the start of school.
You’ve gotten their hair cut.
You’ve bought new shoes.
But have you checked your cupboard for wellness supplements to keep their immune systems in tip-top shape?
One of the things that I love most about the summer is that my germaphobe self can relax a bit more knowing that my kids aren’t going to be exposed to every single bug under the sun that can lead to runny noses, sore throats, hacking coughs or the worst for this emetophobic – puking. Admittedly, I’ve gotten a lot better over the years but hearing the dreaded, “My stomach hurts,” used to turn in to instant anxiety for this mom.
With school back in session, I’ll share some of my most tried and true tips for keeping my kiddos healthy. (more…)
Guest Blog by Barbara A. Luepke
HealTHY Mind, HealTHY Body, HealTHY Spirit
With these thoughts, I have gravitated toward asking myself: what practices can I put into place to nourish each of them? Yes, PRACTICE. Practice is the process you create and maintain to obtain a positive result.
For Mind: I believe clearing the clutter (in mind and surroundings), being present and in the moment, remaining focused, flexible and productive, building resilience, and fostering positivity daily have huge impacts on not only your own life, but those around you.
For Body: I think of many things, such as: what can I sustain, consistently, to keep my body in its best shape? Exercise is one form, adequate sleep is another, but I also think of the products I am using on my body and what I am supplying my body on the inside. Being forever mindful of all of these has helped me to choose, with intention, things that have proven to be effective toward my goal of a healthy, mobile meat skeleton. J
For Spirit: I find an attitude of gratitude, being forgiving, being open to new experiences and opportunities, being joyful, laughing and meditating are of great impact on connecting with a higher power. The genuine energy of each of these increases your awareness and assists you in connecting on a deeper level, spiritually.
Now that I have shared a little background on my thoughts of a healthy Mind, Body and Spirit, come peruse the hand picked and hand made organic products I have chosen to benefit yours – including bath and body specialties, teas, culinary oils and seasonings.
Dark chocolate, deskercises, dance, daily tea and new experiences are just some of what is on my 2017 list, what is on yours?
Wishing you all a healthy and joyful new year ~
Barbara A. Luepke
Humans are exposed to environmental and biological toxins on a daily basis. This can overburden the body’s natural ability to detoxify. Mounting evidence has linked the accumulation of toxins to many chronic conditions including fatigue, obesity, cardiovascular disease, and cancer. Although we can’t avoid ALL toxins ALL of the time, focusing on the things we use the most and choosing less toxic versions of these things can make an impactful difference. Here’s my list of 8 things I’ve personally chosen to focus on to lessen the toxic load in my life.
- Glass or stainless steel containers to prepare, store and transport food and drinks. Plastics are a remarkable material offering us many functional, practical, and efficient products. But while they have many functional benefits, they can also contribute to health and environmental detriments. Plus, they are EVERYWHERE. Any chance I get to use a little less plastic, I’ll do my best. One really easy swap was all of my plastic containers (especially water bottles) for glass or stainless steel alternatives.
- Shampoo, conditioner and soap. Since I use these every day, choosing products free of triclosan (recently BANNED in Minnesota), parabens, sodium laurel sulfate, and phthalates – just to name a few, seemed like an easy thing to do. For myself, I buy Intelligent Nutrients shampoo and conditioner and homemade soaps made by a few of my patients which I sell here at the clinic. A great resource to check out the toxins in your products and find cleaner alternatives is the Environmental Working Group.
- Organic tea and coffee. I don’t do everything organic, but I won’t compromise on coffee or tea – two of the most heavily pesticide-sprayed crops. I drink coffee every day and I drink tea in the winter to warm me up. Since organic versions are so easy to access, it is a simple thing for me to implement.
- Reverse osmosis water filter system. Chlorine and fluoride are added to my city water in Osceola. Chlorine is easily removed by carbon filter systems, but reverse osmosis is the only water system that will remove the fluoride. You may be undecided on fluoride, but for me – since I’ve never had a cavity, it’s simply a drug I don’t feel I need or want.
- Dryer balls. I don’t know what is in those dryer sheets, but the fragrance gives me a slight headache and why have the extra expense? Dryer balls last forever and work well enough for me!
- Toothpaste. I recently switched from Crest to using straight Thieves Oil from Young Living. One drop on my brush does the trick better than anything else I’ve tried including baking soda and hydrogen peroxide. I can’t go back.
- Deodorant. I don’t “perspire”, I sweat. A lot. I’ve tried many “natural deodorants” – the crystal stick, primal pit… none have worked well enough for me to make the switch from the aluminum filled ones. But I think I’m on to something. Jenn introduced me to NATIVE deodorant which looks, feels and smells better than regular deodorant but is aluminum free and works!
- Higher quality meat. It can be difficult to find, so here are some local suggestions:
- Crystal Ball Farms, Osceola, WI (pasture raised chicken and eggs)
- Silver Creek Springs, Clayton, WI (pasture raised chicken and turkey)
- Bull Brook Keep, Clear Lake, WI (grass fed and finished beef)
- Northstar Bison, Rice Lake, WI (grass fed bison, elk, venison, beef)
- Misty Fjord, Alaska (okay, not local – but they ship awesome salmon right to your door!)
Higher quality animal proteins can also be more expensive so I add a lot of beans to my meat dishes whether its chicken stir fry with garbanzo beans, meat loaf with pinto beans, or spaghetti squash with ground beef and black beans.
Identifying toxins in our environment helps us avoid or find alternatives for some of the most common and frequent ones. For the ones we can’t identify, using targeted nutrition and phytonutrients can help your body optimize all three phases of detoxification to help minimize accumulation and maximize elimination. This year I’ll be traveling to San Diego and Chicago teaching other practitioners how to create detoxification programs for their patients. Would you like me to create one for you? Just give our office a call to set up a time for us to meet. Are you more of a Do-It-Yourself kind? If so, check out our 10 Day Clear Change Detoxification Program which you can order online or stop by and pick it up!
Here’s to a happy, healthy new year! And as Joyce Meyer once said “I believe that the greatest gift you can give your family and the world is a healthy you.”