Archive for the ‘beating stress’ Category

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Not So Hard Hike #3 – Shanahan Ridge


2010
05.25

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This hike was 4.5 miles with an elevation gain of 900 feet. It was a bit easier, and a bit longer, than my first two. We were done after an hour and a half. I found myself feeling unsatisfied. I craved the calf-aching, abs-crunching workout that the other two hikes had offered me. Which was cool and a new feeling.

There were a couple of remarkable things about this hike. First: 45 mph winds, which almost prevented us from going. Good thing my boyfriend encouraged us to “just get up into the trees”. Second: hummingbirds. Two. Swooping and dive-bombing each other, their wings blurring with their frenetic motion.

Ah, who am I kidding. This hike was not that exciting. We’ll have to make up for it on Memorial Day.

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A Personal Trainer Shares: Finding What Moves You


2010
05.24

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Posted in beating stress, fitness, healthy living, weight loss | 4 Comments »

Today 9weightloss is honored to hear from NYC-based personal trainer and PR guru Johanna Thomsen on that dreaded topic of…exercise. It’s something many of us find challenging, yet it’s also a crucial piece to the weight loss puzzle – and to healthy living in general.

If you’re in the NYC area and seek an intuitive, yet challenging personal trainer, hit her up at johanna.thomsen@gmail.com.

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When most people hear the word “exercise,” they think of gyms, treadmills, stairmasters, running, and machines.  These options appeal to some of us.  There are people who really value the role of their gym in their fitness routine, and for whom long runs clear the head and keep their bodies in peak physical form.


Then there are the rest of us.  Even as a fitness professional, I joke that I am a non-practicing member of my gym.  I pay monthly, but don’t attend, so I may even be a patron at this point.  I don’t enjoy the machine circuit, and although I know it to be true, I think that the “runner’s high” passed me by, and all I feel is the “runner’s why…am I doing this to myself.”  Maybe you, too, feel that the popular views of what it means to exercise either hurt your body, are not enjoyable to you, or are part of a routine that you find yourself unable to sustain.

Stephanie talks a lot about how your physical and emotional makeup factor in to how you eat and care for yourself.  Those same factors also determine how you exercise best. It may take some trial and error, and a lot of patience, but there is a form of motion and resistance out there that will feel great and bring with it enormous health benefits as a bonus!

Each of us is shaped differently, both inside and out.  We all carry different injuries – physical and emotional – that need to be honored in our search for the right fitness outlet.  

  • If music makes you want to move, consider finding a dance class at a local studio.  If you want to really feel the ground and connect in with something inside of you that longs to shake and jump when you hear drums, try African Dance.  If you like structure and routine, building upon skills, and are looking to increase your flexibility, a beginner’s ballet class might be the ticket.  If you want to enjoy your curves, and learn to really isolate different muscle groups, I’d recommend belly dancing. 
  • Do you just want to be outside whenever possible?  How about hiking or biking?  Both of these can be done at whatever level feels good to start, and then you can see where it takes you. 
  • Are you a water person?  Is there a pool that you could join or a body of water nearby suitable for swimming? 
  • Do you enjoy exercising as part of a group?  There are countless classes out there targeted towards group fitness.  Try spinning, strength & cardio, Zumba, or aerobics. 
  • If you’re looking to clear your mind while you strengthen and tone, there are several different styles and schools of yoga.  Talk to some studios are hear what they have to offer, and then try out a few techniques to find the one that matches you best. 
  • Do you want to do something in your home?  Start with a set of light hand weights and a jump rope.  With these simple and easy-to-store items, you can give yourself a challenging and rewarding workout. 
  • And then there’s walking.  Just get outside, warm yourself up at a comfortable pace, and then pick up your stride as you take in the fresh air and everything around you.  The greatest thing about walking – you can do it anywhere!   

Baby and Johnny really liked exercising.

While my suggestions are based on very general guidelines, it is important that you speak with your healthcare professional before starting any new fitness routine, specifically if you have pre-existing health challenges.  Additionally, I highly urge each of you to really listen to your inner voice and your body, and to ease into whatever you try slowly, testing your limits gently and with great care.  If one thing doesn’t resonate but you think you could try again – try.  It may grow on you as you move through the initial frustration stage of trying something new.  If you know immediately that’s it’s not for you, that’s okay too.  There will be something else that you’ll come upon and you’ll know when it feels right.  The key is sustainability – finding out what you can keep as a steady practice without a sense of dread, or shame-based motivation.  Once you find that one thing – or a combination of things – that fits into your life and bring you joy and release, you have found what moves you.

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Do Only What I Want Day


2010
05.17

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Posted in beating stress, fitness, general nutrition, healthy living | 2 Comments »

Hey y’all,

You’re at a weight loss blog. And I talk a lot here about how important mental health is for the weight loss process. Sometimes I don’t practice what I preach. But last weekend I gave myself exactly what I needed. Here’s what I did:

DO ONLY WHAT I WANT DAY.

Do you ever have these? I find they are imperative to my emotional well-being, and I hadn’t had one in a while. On Saturday I woke up and decided I needed such a day.

I spent about an hour and a half lounging in my bed, then got up and prepared a breakfast of eggs, chicken sausage, and gluten free waffles with billberry jam and coconut oil.

Then I headed to Boulder Farmer’s Market to try and score some eggs from Windsor Dairy (fail: they sell out by 8 am). Standing at their tent, I looked over and spotted Anthony Bourdain holding the leash of a golden retriever. My jaw dropped. If I could have anyone’s job, it would be his. What would Mr. Bourdain be doing at Boulder Farmer’s Market? I don’t know, but stranger things have happened.

I knew I would never forgive myself if I passed up an opportunity to introduce myself to this cranky chef ex-junkie tv show host. So I made my way through the crowd and stood next to him, grinning like an idiot.

Then I overheard him talking in a high, effeminate voice.

Oh. It wasn’t Anthony Bourdain after all.

Oh well. It was still a fun morning.

Then I hopped in the car and headed over to The Fort in Morrison for the Tesoro Indian Market and Powwow. As I drove down 93, I left the shockingly blue Colorado sky and headed towards a cloud-studded, gray, misty mess. Uh oh.

Sure enough, by the time I arrived, the rain had too. But it didn’t last long. I bought an Indian taco, looked at wares, watched dances, listened to music, saw an amazing eagle, and bought a print of the Three Sacred Sisters, in honor of my business, Three Sisters Nutrition.

I drove home, made a cup of chai, and curled up in bed with the Sausage (aka Mason, the Staffordshire Terrier). We read Phillipa Gregory for hours. I ate a pupusa for dinner and admired my friend’s jewelry until the bf came over and we went to sleep.

And today…I’m doing…

dun-dun-dun…

my weekly hike!

Last weekend I posted I Climbed a Mountain, explaining that in order to train for our backpacking trip in July, the bf and I will be doing a different, difficult hike each week. Today is Royal Arch. Tune in tomorrow to see just how sore I am.

Readers, do you ever have a Do Only What I Want Day? When was your last one? What did you do?

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Releasing Negative Emotions


2010
05.05

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Posted in beating stress, healthy living | 8 Comments »

I work with women on their relationship to food. That means I’m using my holistic nutrition training some of the time, and my training in psychotherapy most of the time.

Food is emotional. When we talk about it we end up talking about other things that make us emotional. The trouble is that our culture does not teach us how to handle these emotions. My clients, and the rest of us, are walking around with a lot of tears and anger and shame and loneliness stuffed inside. We’re told from a young age that tears mean weakness, that our anger is inappropriate, and that shame means that we are, in fact, shameful. So we avoid those feelings in the hopes that they go away.

They don’t.

They turn into addictions, cravings, negative self-talk, anxiety, depression. They isolate us from others and keep us from finding joy in our lives.

Negative emotions are natural occurrences. They essentially amount to energetic toxins in the body. Just as we eliminate physical toxins via sweat, urine, and feces, we must eliminate our negative feelings via tears, shouting, or punching a pillow.

Think about it. Don’t you feel better after a good cry?

This approach is very new and strange for most people. I remember when it was new for me. “If I’m mad, aren’t I supposed to just let it go?” I thought. Then I remembered I had tried that all my life, and it never did work out very well.

From a very wise healer, I learned to find a space where I felt safe – my bedroom, the ocean, the woods – and allow myself to feel my feelings. Sometimes nothing came. Sometimes I cried a little and sometimes I bawled. Sometimes I had to scream or chop wood. And you know what? I ALWAYS felt better afterwards. I should say I always FEEL better, because I continue to do this practice. It’s how I avoid emotional constipation. Feeling your feelings. What a concept!

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Ode to Pekoe Sip House


2010
04.29

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Posted in beating stress, general nutrition, healthy living | 4 Comments »

I don’t  know a single person here in Boulder who has a conventional, 9-5 job.

Wait, let me think….

Nope. I don’t. One of my friends had one, but then she had a baby, and she probably won’t go back. 

I know a few teachers. That’s sort of 9-5, but also not really. Everyone else is doing a mishmash of starting their own business and making ends meet. I have friends who are therapists, naturopathic doctors, students, acupuncturists, herbalists, silversmiths, writers, nutritionists, yoga teachers, real estate agents, doulas, nannies, jewelry designers, shamanic practitioners, sales reps…shall I continue?

That means that many of us end up doing at least some of our work from home. And it’s nice to wake up, eat your breakfast, and plop down in a comfy chair in your nook to tap away at your laptop, particularly when said nook boasts a view of the mountains.

Sometimes, though, working from home can feel stifling. There are distractions, like books and endless cups of tea and the sausagey dog who tries to jump into your lap despite the fact that she’s got to be 70 lbs, at least.

This isn’t the culprit, but it looks a lot like her.

For a long time I resisted taking my ‘puter to a coffee shop. First, because I really don’t like coffee – it makes me jittery – and I feel resistant to spending $2 on a teabag and hot water. When I caved, and started spending one or two mornings per week in a cafe, I actually became far more productive. Why? Something about showering, wearing clothing other than my pajamas, and looking industrious like everyone else actually makes me more efficient. In this case, changing the outside lead to a change in the inside. Usually I think it’s the other way around.

So when I need to put in time out of the nook, I have my preferences. Not too trendy. Easy parking. Chill music. NO STARBUCKS (sorry, but there are so many independents here there is just no need). Good tea selection that’s worth the price. Pekoe Sip House in Boulder fits the bill. In fact, I’m sitting in their Steelyards location as I type this. Their Chai is excellent, only rivaled by The Market in Denver. They use agave to sweeten it, but as you may be aware, growing evidence suggests the high fructose content in this cactus-based sweetener is not great for us. So I get it unsweetened and add honey to taste. They also have Boba Tea – a Hong Kong drink of milky iced tea with chewy tapioca balls. I know this sounds random. But it’s the only drink I’ve ever thought I might become addicted to. And at $4 a pop, it’s not a cheap addiction (although cheaper than heroin, and better for me).

BOBA!!!!!!!

I like Pekoe’s ethics, too. Per their website, 62% of their products through local vendors are organic, and 68% of their products are sourced locally. Which means the total percentage of their organic products equals…never mind. I failed algebra. All of their cups and plates are made from recycled materials and / or are compostable, which is AWESOME – how wasteful is a constant outflow of paper or plastic, or G-forbid, styrofoam, cups?!? Their website says they are “100% wind powered” and I’m not certain how this works….is there a windmill powering the light and sound system in this cafe? The espresso machine? Well, something Pekoe-oriented is wind-powered.

I’m thrilled to have such an awesome, eco-friendly and tasty cafe in my ‘hood. As I sit here anxiously awaiting a call from my mechanic with a cost estimate for my brake repair, the soothing taste of tea and sound of folk music is kinda sorta easing my nerves, and I’m getting some work done. Even if it’s just telling you about the place I work.

Question: What’s your favorite work spot and beverage? Only writers are allowed to answer “the pub” and “Jameson”.

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Right Now Loving…


2010
04.07

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Posted in beating stress, general nutrition, healthy living, humor, weight loss | 9 Comments »

Five things I am loving today…

1. Twitter. Ok, ok. Stop laughing. 9weightloss just got on. Following all kinds of interesting folks, health magazines and Andrew Weil’s blog. All the information is a little overwhelming…and I am excited for us to carve out our own little corner of the weight loss universe.

2. The Yoga Pod. My yoga studio in Boulder, CO. I’ve been going at least 3-4x/week for the past year and a half. Sometimes a lot more. Yoga Pod, you are my sweaty sanctuary, my temple of pranayama. When I am slithering  all over my mat, about to pass out, I think I can see God. Or maybe that’s lightheadedness. Thank you Yoga Pod, for taking me into class dark and stressed and spitting me out glowing and mellow.

3. Daily Goods and Miz Fit, two dedicated and lively bloggers, for contributing so much to the health / food / blogger world. And for inviting me to guest post. Stay tuned for my articles next week.

4. WishGarden Herbal Tinctures. They make an appearence in one of the aforementioned articles. Obviously, I love them.  Like me, local to Boulder, CO. Founded 25 years ago by a midwife. You can approach stress from a nutritional, emotional, and spiritual standpoint, and right now I am convinced nothing can touch it like a good herbal concoction can.

5. Busting Loose from the Money Game. I’m recommending it to so many people that I should just become an affiliate. As a psychotherapist, I have read many, many self-help books. This is the only one that’s ever created a huge shift for me in terms of how I perceive money, and the world. Maybe I should talk to him about expanding his franchise. Busting Loose from the Weight Loss Game is a pretty compelling title, don’tcha think?

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The Lost Art of Chewing


2009
01.12

Posted in beating stress, general nutrition, healthy living, weight loss | 1 Comment »


Creative Commons License photo credit: Jerry Thompson12C7O8942

Picture this scenario: work runs late, you have to get to the dry cleaners before they close, and you’re starving. So you grab the nearest burrito and inhale it without pausing as you weave through traffic, cursing the surrounding drivers who don’t know how badly you need that pair of pants for tomorrow’s festivities. If someone were to take an x-ray of your stomach they’d see what is essentially an intact burrito, which is now beginning to strain the waistline of your jeans.

Or perhaps this one resonates more: on Sunday you prepared a nutritious and wholesome winter squash stew to eat throughout the week. Monday at lunch you’re slurping it as fast as possible while answering phone calls and returning emails. You invested time in making a healthy choice, but you’re not really getting the most out of it if your focus is elsewhere.

Most of us lead rushed lives, and our digestion often suffers. Even if your diet is less than optimal, you can still squeeze more vitamins and minerals out of your choices by practicing the lost art of chewing.

Chewing begins the digestive process, breaking down your food into manageable particles and mixing it with amylase. The more you chew, the more messages your body receives about the nature of food it’s about to digest, so it can be better prepared. When we gobble hastily, food often ends up in undigested clumps in the GI tract, leading to inflammation, indigestion, and all kinds of various and sundry ill health. Taking time to chew can also help to guide your body into a more relaxed state, which allows for optimum digestion. Chewing stimulates the endocrine system, sends oxygen to the brain, and helps to develop short term memory cells.

How much should you chew? Ideally, you want the substance in your mouth to reach a soupy consistency. If you’re starting out with a smoothie or stew, it still needs to be chewed in order to kick-start the digestive process in the mouth.

So why not test this out at your next meal? Give your food a few more chews and see how you feel.

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Meditation is the Key to Avoiding Illness and Ageing


2008
12.02

Posted in beating stress, healthy living, humor, longevity, meditation, weight loss | 11 Comments »

chakras
Creative Commons License photo credit: omnos

Want to avoid getting sick this winter? The answer might lie in meditation. Researchers have found that people with an active meditation practice have been found to have higher amounts of antibodies in their bodies, leading to improved immune response and giving them the edge when it comes to fighting off seasonal colds and flu. Along with ramping up the immune system, meditation has been found to balance mood, lose weight, increase the ability to handle pain, and even protect the brain against ageing. Here is a quick introduction to different kinds of meditation:

Zen Meditation: Also known as Zazen, or sitting meditation, is perhaps the most well known of all meditations and is practiced by Zen monks. It involves sitting in a cross–legged position with the hands in a mudra, or prayer gesture and a very straight spine. You breathe deeply from the belly and focus on the the breathing. When thoughts arise you acknowledge them but don’t fixate on them. Let them go and return to the breath. If you wander off into your thoughts come back to the breath. Sometimes it is helpful to have a mantra or special word to repeat or count numbers to keep from thinking. This is one of the simplest kinds of meditation and can be done anywhere.

Walking Meditation: Easier for many people than sitting meditation, walking meditation is just as simple and has the added benefit of exercise. It can be done outdoors or inside. It can involve walking in a pattern–a square or circle, walking a labrynth shape (which is found in many churches and meditation centers), or just free walking outside. It involves keeping the eyes open, focusing on the breath and the body, feeling the ground beneath your feet, and releasing thoughts instead of grabbing them.

Kundalini Yoga: Kundalini Yoga is a physical and meditative discipline, comprising a set of techniques that use the mind, senses and body to create a communication between “mind” and “body”. Kundalini yoga focuses on psycho-spiritual growth and the body’s potential for maturation, giving special consideration to the role of the spine and the endocrine system.  It consists of kriyas, which are sets of exercises that help to balance the body and the mind, and different meditations that involve music, mantras, mudras, and visualization. These meditations range from ‘Meditation for Prosperity’ to ‘Meditations for Peace’. They can last anywhere from between 5 minutes to several hours and some have even been adopted by psychotherapists, after rigorous clinical trials, into the treatments of obsessive-compulsive disorder and chemical addictions. Here is a list of popular kriyas and meditations, though finding kundalini classes in your community is highly recommended.

Although these are tried and true ways of engaging in a healthy meditation program, don’t overlook other forms of meditation–running, singing, dancing, driving, even chopping vegetables–almost anything can be turned into a meditation practice if it involves attention, mindfullness, and paying attention to the breath and to disengaging our selves from our thoughts.

Studio Buddha
Creative Commons License photo credit: geishaboy500

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