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Wellness tips for holistic self-care, including diet, fitness, spirituality, healthy habits, meditation, mindfulness and more.

motion sickness - woman with car sickness

How to Outsmart Motion Sickness (Before It Outsmarts You)

Leave a Comment / Travel Tips, Wellness /

How to outsmart motion-sickness before it outsmarts you. A survival guide for women who love to travel but hate feeling queasy. Motion sickness is real. It’s sneaky, it’s annoying, and it doesn’t care if you’re crossing the Caribbean or riding shotgun on your sister’s “shortcut” through the mountains. But the good news? You can outmaneuver it—no barf bag required. Let’s break it down so you can keep your dignity (and your breakfast) wherever your passport takes you. Pick Your Seat Like a Pro        Where you sit can make or break your journey. In the car? Shotgun only. Let someone else drive while you dominate the AC dial like a queen.  I also find that laying down across the backseat with eyes closed helps if this is an option for you. On a boat? Stay near the middle or down low—close to the waterline. That’s the sweet spot for less wobble. In a plane? Sit over the wings. It’s the steadiest ride, and you can pretend you’re flying first class if you close your eyes and believe hard enough.        Tip: Rest your head against the seat. No bobble-heading allowed. Your inner ear is already confused—don’t give it extra drama.  There are even eye covers with attached straps that wrap around the headrest for extra anchoring.  Bonus if you dose off, they keep you from bobble-heading.   Keep your eyes up (AKA on the Horizon)         Your eyes and your inner ear need to get on the same page.        Staring at your phone, reading your book club pick, or watching videos about tiny house makeovers? Nope. Recipe for disaster.         Instead: Gaze out at something stable, like the horizon, a mountain range, or that overly relaxed guy in a Hawaiian shirt who clearly doesn’t get motion sick. Skip scrolling. You’ll survive 30 minutes without TikTok. Or reading travel blogs.  Probably. Give Yourself Some Breathing Room        Fresh air isn’t just for dramatic sighs. Crack a window. Hit that AC vent like your life depends on it. Use a mini fan or wave a hand held fan like a Spanish dancer. Whatever works. Keep your cool—literally. Overheating is motion sickness’s BFF. Eat Like You’ve Got a Nervous Stomach (Because You Do)       Skip the burrito. Trust me. Stick to bland, dry snacks: crackers, toast, pretzels. Basically preschool snacks. Avoid greasy, spicy, or “mystery” foods from the truck stop before you hit the road. Stay hydrated, but ease up on the caffeine and cocktails.       Bonus Tip: Don’t skip meals. An empty stomach = a grumpy stomach = bad news at 30,000 feet. When Nature Fails, Let Science Step In        Sometimes you need backup. Here are your options: Dramamine or Bonine: Cheap, effective, and possibly nap-inducing. Take them before the wheels or waves start moving—usually it takes 30 minutes to get the ingredients into your system. Scopolamine Patch: Stick it behind your ear, and voilà—you’ve got 72 hours of protection. Ginger Everything: Ginger tea, ginger ale, ginger candies… if it tastes like a holiday cookie and keeps you from hurling, I call that a win. Acupressure Bands: Little elastic wristbands that press on a magic point in your wrist. Science-ish. I LOVE these!  Put them on when you need them, take them off when you don’t.  It is easy to always have a pair in your bag. Distract Yourself, Darling        Sometimes the best remedy is a distraction with good taste. Music. Podcasts. Audiobooks. Singing show tunes badly. Chatting with a friend (or the random guy next to you who has “Opinions” on everything. Guided meditation apps or just counting passing cows if you’re on a road trip. Drive the car.  The best distraction around—if you’re doing the driving, your brain already knows where the vehicle is going—instant cure for motion-sickness.        Just don’t focus on the motion. Your body’s doing enough weird things already. When in Doubt: Nap It Out        If all else fails, close your eyes and pretend you’re anywhere else. Lay back. Shut down. Imagine you’re reclining on a beach in Bora Bora instead of careening through Tuscany in a minivan. Sleep through the storm. Motion sickness rarely wins when you’re unconscious. Bonus Weird Tricks That Sometimes Work Chew gum. Something about it fools your brain into calming down. Press a cold soda can (ice back or frozen bag of peas) to the back of your neck. Don’t ask, just try it. Pack a little lavender oil or peppermint to sniff—just enough to distract you from your own misery.  Grapefruit oil is a soothing option too. Note: Motion sickness doesn’t mean you’re not cut out for travel. Don’t let it convince you otherwise! It just means your inner ear is dramatic, and your brain likes to fight with your eyeballs.    You’ve got this. You’re smarter than your stomach. You’re cooler than your cold sweats. And your stomach can shift to butterflies of excitement rather than turning you green on that ferry ride through the fjords or that 4×4 through the Serengeti!   Happy travels!

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Shoshin skate image

Shoshin: How a Beginner’s Mind Can Transform Your Life

Destinations, Wellness /

Shoshin How a Beginner’s Mind can transform your travels and your life When I first moved to the outskirts of Kobe, Japan, I didn’t know the name for it—but I was already practicing Shoshin. Every grocery trip felt like a scavenger hunt. I’d fumble through handwritten signs (in Japanese), inspect unfamiliar produce with the curiosity of an alien botanist, and overthink a simple bow at the post office. But through all the awkwardness came wonder. I was paying attention. I was learning—constantly. And more importantly, I was open. Later, during a quiet afternoon at a local temple, I heard the word that put it all into perspective: Shoshin (初心). A Zen Buddhist concept, it translates to “beginner’s mind.” This isn’t just for when you’re new to something, or somewhere–that’s when it comes naturally.  It’s about approaching anything—even, or especially, what you’ve done a thousand times—with fresh eyes, curiosity, and humility. And it turns out, that is a practice for a lifetime. What is Shoshin? At its core, Shoshin means letting go of the illusion that we’ve figured it all out. That might sound frustrating, but it’s actually freeing. Instead of dragging around the baggage of assumptions and autopilot reactions, we step into each moment with: Openness: Releasing judgment and allowing space for surprise. Eagerness: Cultivating genuine curiosity, even when revisiting familiar things. Lack of preconceptions: Letting go of the “I already know this” mindset to make room for deeper learning.   Imagine reading a book you’ve loved for years and discovering something entirely new on the tenth read. Or sitting in a meeting and genuinely listening to a colleague’s opinion—even if you think you already know what they’re going to say. That’s Shoshin in action. Why It Matters In a world obsessed with mastery and expertise, Shoshin invites us to loosen our grip on being “right” and remember what it feels like to wonder. It reminds us that we don’t have to know everything to engage meaningfully. In fact, not knowing—when embraced with grace—can be the most powerful tool for growth, creativity, and connection. It can also help soften our inner critic. When we give ourselves permission to start fresh, mistakes become part of the process, not a sign of failure. When Curiosity Closes the Door: The Opposite of Shoshin If Shoshin is the mindset of “What can I learn here?”, its opposite is more like “I already know everything I need to know—thanks.” And let me tell you, I’ve met that version of myself a few times. She shows up when I’m tired, overconfident, or just plain cranky.   Like the time I confidently ordered what I thought was soba in a Tokyo train station noodle bar—only to discover (mid-slurp) that it was natto soba. Fermented soybeans. Slippery, stringy, and exactly the kind of surprise that demands beginner’s mind. Instead, I spent the next ten minutes mentally grumbling about textures, while the smiling man beside me was clearly enjoying his with delight. He asked if I was American. I nodded, still chewing. “Most foreigners don’t like natto,” he said with a shrug. “But sometimes, the second time is better.”   Touché, noodle guy. Shoshin lost that round.   That’s the thing with a closed mindset—it doesn’t leave a lot of room for magic, mistakes, or the chance to be pleasantly surprised. It says: “Nope, I’ve got this,” even when life’s whispering, “Maybe try again.”   When we slip into that fixed way of thinking, a few things tend to happen: We shrink our world: A closed mindset narrows our perspective. Instead of seeing new viewpoints or trying something different, we dig in our heels. That rigidity can feel comforting at first—like sticking to your usual coffee order because it’s “safe.” But over time, it makes us less adaptable and more stressed when something inevitably changes. We resist change—and it resists us back: Whether it’s a new job, a travel plan gone sideways, or a friend offering feedback we didn’t ask for, change tends to poke at the parts of us that crave control. A closed mindset braces for impact, while Shoshin says, “Let’s see what happens.” Spoiler alert: one of those is more fun. We miss the invitation: Not being open means we don’t even see the opportunity. That class you skipped because you thought you’d be terrible at pottery? The neighbor you avoided chatting with because you assumed you had nothing in common? Those could have been stories. Lessons. Or even lifelong memories. We talk down to ourselves: A closed mindset isn’t just judgmental outwardly—it can be brutal inwardly, too. The voice that says, “You’re too old to try that,” or “You’re not good with languages,” or “Why even bother?” isn’t just discouraging—it’s heavy. It keeps us from stepping outside our comfort zones and celebrating progress over perfection. We put strain on our relationships: When we hold on too tightly to being “right,” we leave little room for understanding someone else’s view. Over time, this creates distance, miscommunication, and a lot of missed chances to connect more deeply. And finally—we get stuck: Without flexibility, it becomes harder to bounce back from the unexpected. And let’s be honest—life is full of the unexpected. A beginner’s mind doesn’t prevent the chaos, but it does make us better at riding the waves.   The truth is, we all drift into closed-mind mode now and then. It’s human. The goal isn’t to be perfectly open all the time—it’s to notice when we’re tightening the reins and gently loosen our grip. Shoshin doesn’t ask you to unlearn everything; it just asks you to show up like you’re still learning. Because you are. We all are.   Next time you catch yourself shutting down or shutting out, try asking: What don’t I know yet? Sometimes, that one question is enough to crack the window open again. How to Practice Shoshin in Daily Life Whether you’re sipping tea in Kyoto or doing laundry in Kentucky, the beginner’s mind can be your constant companion. Here

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Chakra grounding root

Grounding During Crisis: A Gentle Introduction to Chakras

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Grounding during crisis A gentle introduction to Chakras (and how Covid 19 quarantine in India taught me how to stay balanced) As some of you may know, when the world shut down in early 2020 at the start of the COVID-19 pandemic, I happened to be in Sri Lanka. I’d planned to be there for a few weeks and, as I often do when traveling, was taking a bit of a digital cleanse—no news, no social media, just present-moment awareness. So when my guesthouse host casually mentioned something about a virus making headlines, I barely registered it. That changed quickly. Flights were canceled, borders began to close, and before I knew it, I was officially stuck. And that is when life got interesting. Now, if you have to get stranded somewhere, I highly recommend Sri Lanka. The food is flavorful, the people are lovely, housing is affordable, and there’s a serenity to the place that makes it easy to exhale. Still, with limited options, I managed to catch a puddle-jumper over to India, thinking I’d have a better shot at getting home from there. Spoiler alert: I didn’t.  At least not right away, and not before some truly life-changing experiences that speak to the goodness of humanity, and a collective coming together when the going gets tough. After spending a few restless and chaotic days at the Delhi airport—an experience I do need to write more about someday—all of us stranded travelers were transferred to hotels for quarantine. I landed in a beautiful hotel that, in an effort to soothe the collective anxiety, offered guided meditation and grounding sessions. We gathered, spaced out by a good ten feet, to sit with our breath and our nerves. Coming off some recent Buddhist studies in Sri Lanka, I was now introduced to Hindu meditation practices, including an exploration of the chakras. The sessions were meant to help us restore some inner balance by focusing on the heart and root chakras—those most impacted by the global wave of fear and uncertainty. It wasn’t about curing or preventing the virus itself, but the emotional upheaval it caused.   And there, between canceled flights and unexpected stillness, I found something I hadn’t planned on: space to deepen my mindfulness and connect with traditions I might not have otherwise explored. Let me throw a bit more background info here on Chakras: The chakra system originated in India between 1500 and 500 BC, with the earliest mentions found in the Vedas, ancient sacred texts of spiritual knowledge. Evidence of chakras (spelled “cakra”) is also present in several Upanishads, including the Shri Jabala Darshana Upanishad, the Cudamini Upanishad, the Yoga-Shikka Upanishad, and the Shandilya Upanishad.   While the chakra system is primarily associated with Hinduism, it has also been adopted and adapted in some esoteric traditions of Buddhism, particularly in Buddhist Tantra and Tibetan medicine. In these Buddhist contexts, the number and specific functions of the chakras can sometimes differ from the traditional Hindu system. Early Buddhist sources often mention four main chakras: manipura (navel), anahata (heart), vishuddha (throat), and ushnisha kamala (crown). Other Buddhist tantric systems may describe five, six, or even more chakras.   The concept of chakras – often translated as “wheels” or “vortices” are understood as subtle energy centers within the body, influencing our physical, emotional, mental, and spiritual well-being.  While not a core teaching of early Buddhism, the chakra system has been integrated into some later Buddhist practices, particularly within Vajrayana (Tibetan Buddhism).   What are the Chakras? Imagine a vertical line running through the center of your body, along your spine. Along this line are located seven primary chakras, each associated with specific qualities, colors, sounds (mantras), and elements. Think of them as energetic hubs that process and distribute life force energy (prana or lung in Tibetan Buddhism).   Here’s a brief overview of the seven main chakras: Root Chakra (Muladhara): Located at the base of the spine. Associated with grounding, security, survival instincts, and our connection to the earth. Color: Red. Element: Earth.   Sacral Chakra (Svadhisthana): Located in the lower abdomen, about two inches below the navel. Associated with creativity, sexuality, emotions, pleasure, and fluidity. Color: Orange. Element: Water.   Solar Plexus Chakra (Manipura): Located in the upper abdomen, in the area of the stomach. Associated with willpower, personal power, self-esteem, and digestion. Color: Yellow. Element: Fire. Heart Chakra (Anahata): Located in the center of the chest. Associated with love, compassion, empathy, forgiveness, and connection. Color: Green (or sometimes pink). Element: Air.   Throat Chakra (Vishuddha): Located in the throat. Associated with communication, self-expression, truth, and listening. Color: Blue. Element: Ether (Space). Third Eye Chakra (Ajna): Located in the center of the forehead, between the eyebrows. Associated with intuition, insight, psychic abilities, and wisdom. Color: Indigo. Element: Light. Crown Chakra (Sahasrara): Located at the crown of the head. Associated with spiritual connection, enlightenment, universal consciousness, and pure awareness. Color: Violet or white. Element: Thought or Cosmic Energy. How can Chakras be Activated—or “balanced”? Chakras are believed to be dynamic, constantly influenced by our thoughts, emotions, actions, and environment. Practices aimed at “activating” or balancing the chakras often involve:   Meditation: Focusing awareness on each chakra, visualizing its color and qualities, and chanting its associated mantra can help to bring balance.   Yoga and Physical Exercise: Certain postures (asanas) in yoga are specifically designed to open and stimulate particular chakras. General physical activity can also help to keep energy flowing.   Breathwork (Pranayama): Conscious regulation of breath can influence the flow of energy in the body and impact the chakras.   Sound Healing: Specific sounds, frequencies, and instruments (like singing bowls) are believed to resonate with and balance the chakras. Visualization: Using the power of the mind to imagine energy flowing freely through the chakras and visualizing them as vibrant and balanced.   Affirmations: Repeating positive statements related to the qualities of each chakra can help to shift energy and mindset.   Working with Crystals and Colors: Certain crystals and

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Self-care tips to keep you mentally and physically strong

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Self-care tips to keep you mentally and physically strong  Social distancing and quarantine can be hard to bear physically and mentally. Even though staying at home and avoiding people may help slow the spread of the Covid19 virus, it can also lead to loneliness, stress, anxiety, depression, and other mood changes, according to the American Psychological Association. Below are a few tips for self care to help get you through this difficult time, or anytime when you find yourself in difficult situations: Making time for self-care is important for your overall health. It is easy to get lost in the mental noise and stress of confinement when watching the news every hour or scrolling social media a little too much.  You may be in isolation, but you’re certainly not alone in this. It’s common and totally normal to feel afraid and stressed during a pandemic or outbreak, but taking time to step away from the noise and focus on yourself can help ease those feelings. Just two weeks in quarantine can be linked with serious mental health issues, including symptoms of post-traumatic stress disorder (PTSD), depression and anger.  When in isolation, humans often also forgo basic habits and hygiene, which can add to the stress on the body and mind. Some of these may have long-lasting effects.  If you’ve found yourself in an extended state of self- or mandated quarantine, more than ever, self-care should be at the forefront of your mind. In just a few simple ways, you can work it into your time spent at home. Set a daily schedule: Whether or not you are working from home during this time, it is important to set a daily routine.  It greatly enhances mental health to have a plan for the day, with specific tasks and activities and time set to do them.  You can set this schedule the night before so you are ready to go in the morning. It is important to start each day with the same habits you had before quarantine, including brushing your teeth, showering, and changing out of your sleepwear into clothing you would wear if you were going out.  Just these little steps give your mind some much-needed normalcy.  Once you’re up and dressed, you can move into your plan for the day which should include: basic hygiene and self care, meals and meal preparation, exercise, social interactions with friends/family outside your home (via phone/text), work tasks, home projects, relaxation, and yes, even time for the latest news (just not too much!).  Plan your meals: Eating healthy and regular meals is especially important during times of stress.  During confinement, it is easy to eat throughout the day due to stress or boredom and easy to eat poorly overall.  A scarcity mentality may cause us to crave unhealthy “comfort” foods filled with fat, salt and sugar.  While access to some foods may be difficult during these times, trying to plan healthy meals and purchase food to fit that plan will keep you physically and mentally stronger. Some apps and websites can help generate creative recipes with ingredients you have in your home to make it easier to eat well.  Setting specific times for meals will keep you on a routine, shown to ease stress during crisis, and keep you from overeating, or under-eating, during the day. Make time to unwind Make time for projects that make you happy. Spend time reading, writing, small home projects, painting, meditating or doing yoga — whatever you enjoy. If you like to cook, plan out your next few days of meals and cook healthy dishes for yourself and everyone in your house using what you have on hand. This will also challenge your creativity and help you fight boredom. But, if you’re sick, leave the cooking to someone else. Exercise to promote good health Exercise of any kind helps boost and support the immune system. It’s also a great tool for managing anxiety and stress and will help you pass time throughout the day. If you’re stuck in your house, take time to move around a little.  Use what you find in your home as your exercise equipment—climb up and down a few steps, or use books or cans of food as free weights.   You can find a wide range of videos on YouTube for in-home workouts, yoga, breathing exercises and more.  There are also great apps for meditation, fitness routines and more that you can download to your phone. Be mindful to support your immune system Mindfulness is anything that helps you be more aware of the current moment, from paying more attention to an activity to taking time to meditate. Just five minutes of meditation each day can help you reset your mind, and release stress. Meditation and breathing exercises can help to slow your heart rate down and clear your mind. When practiced regularly, they can buffer the effects of stress, which helps support your immune system.  You don’t have to be “mindful” in a meditative way if it doesn’t work for you. Taking a bath or reading a book helps to clear your mind and relax as well.  Give the following mindfulness activities a try: Breathing exercises, focusing on each inhale and exhale Eating healthy meals, savoring each bite Meditating on a positive word (relaxation, ease or calm) or an image that makes you happy Intentionally connecting to an old friend (via phone or electronically, of course) Dry brushing to stimulate skin and circulation to help release toxins and stress from the body Soak up some sun When you can (depending on local restrictions and the structure of your home), sit outside to soak up some sun and fresh air!  If you are able to take walk outside each day, even better (just remember to practice social distancing). Take breaks from the news Taking breaks from the news and social media helps distance yourself from what’s going on to avoid getting overwhelmed. When you’re spending time doing another activity, you’re automatically removing yourself from

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Ayurvedic Spring detoxing cleanse: One week to rejuvenation

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For me, the start of Spring is like a New Year’s Eve do-over.  I’m never quite in the right mindset among the cold of January to start anything new, so other than generating a book list (or book pile as the case may be), I’m a bit lax in the resolutions department.  But once the Spring solstice rolls around, somehow I am all in on a fresh start. Apparently, my body is naturally set to an Ayurvedic clock. And, according to Ayurveda, this is the time to do a bit of Spring cleaning to your body, mind and emotions.   The detox program I am going to share with you (and start myself this week) helps to stimulate the liver (which cleanses toxins from the body), improve circulation, gently refuel your mind/body/emotional system, and effectively flush toxins out through the kidneys, intestines, and even skin.  It can be done twice a year–at the beginning of Spring and again at the beginning of Autumn. What’s all this about toxins?  All that environmental pollution, junk in our diets (processed foods, nitrates, pesticides, chemicals, etc.), and stress from our daily lives adds up in our systems, and begins to accumulate and interfere with our ability to process—whether it is processing of our food, or getting a clear thought in our heads.  If you’re feeling sluggish, or have sluggish digestion or bloating, dry, irritated skin, allergies, easily catch colds, or have “brain fog”, it may be time for a bit of detoxing. A Spring Ayurvedic cleansing invokes a physical, mental and emotional digestive reset. Detoxing has been practiced for thousands of years and serves an important role in well-being, longevity and digestive health.  This cleansing method supports a reset for digestion and safely detoxes your mind and body.  Unlike “juice cleanses” and the like, an Ayurvedic cleanse uses warm, comforting foods to invoke a gentle release of diet and environmental toxins built-up over time. The meal plan includes easy-to-digest foods such as: rice, legumes, ghee and fresh fruits as well as cooked vegetables.   In addition to a wholesome diet, the detox also uses nourishing self-care practices to support restoration. And this plan can be followed to different degrees based on your needs or how much you choose to commit to it. Preparation and rejuvenation are important to not shock the system. The idea is a gentle reset. Preparation is a slow integration of whole foods and self-care techniques. The rejuvenation is a gentle return to a normal diet.  With the full two week program, you will consume wholesome cooked foods and be introduced to warming spices.  Your body will feel at ease rather than deprived during this “cleanse”.  My goal is to help you feel more mindful, nourished, and balanced after a week.  You will have three days of preparation, three of the detox program and two days of rejuvenation, totaling eight days. But, to do this well, you must try to eliminate (or minimize) stress from your life for a few weeks, and carve out a few hours during each day for self care. You will also be doing your own cooking, although the meals are easy to make. For the plan you will need: – ingredients for Kitchari (see recipe here), and other whole foods as noted below – Triphala – coconut oil – loofah brush The simplest form of detox is with Triphala.  This is a formula composed of three fruits, each with healing properties.  It can be purchased at many Indian markets, at health food or vitamin shops, or online.   If you do nothing else, simply taking triphala twice a day (after lunch and dinner) will be a good way to detox your system.  If you are not following the full 1-week plan, take the Triphala for a full month. For the 1-week program, read on… We will start with three days of preparation.   Remember we do not want to shock our systems.  For three days you will work on eliminating the stressors in your diet, including caffeine, sugars, saturated fats, and any alcohol or cigarettes.  Do not use any chemicals for cleaning your house or body (check your shampoo, toothpastes and antiperspirants for chemicals—you may be surprised at what you find in them!).  Tour your local health market for non-chemical alternatives.   We also need to strive to minimize the stress from our lives as well, so if you can, this is not the week to schedule challenging business meetings, or perhaps big family events (if they cause you stress) or do any unusual travel.  This is a time to add time for quiet meditation, calming exercise like yoga, swimming, tai chi or walking in nature.  Also consider taking time for journaling and reading.  For this detox, turn off the news and try to ignore social media.  Take less time staring at screens and more time moving your body and enjoying the fresh air outdoors. As you ease in to the program, add lots of wholesome foods to your diet, including plenty of fiber from organic fruits and veggies and whole grains.  Some veggies are particularly cleansing, such as cabbage/Brussels sprouts, broccoli, radishes, seaweeds, and spirulina and chlorella which can be mixed into anything you eat.  Phase out any processed foods and eat any whole foods that you like.  Take triphala following lunch and again before bed. Drink lots of water to help hydrate and flush your system.  Aim for a half-gallon to a gallon of water each day. Start your morning with warm water and the juice of one lemon to help stimulate the liver.  Enjoy lemon water, green tea or tea made from dandelion root or milk thistle during the day to maximize the liver cleanse.   Adding vitamin C to your diet through food or supplementation helps support the liver cleanse as well. Each morning, begin with a calming routine of deep breathing and gentle stretching or yoga.  Try to meditate for 10-30 minutes, or just sit quietly to read uplifting materials or journal your thoughts.  Start each

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Autumn Ayurvedic “Cleanse” – 7 days to renewal

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As winter approaches, the body starts to feel the shift in temperature and activity.  Or maybe, you realize after a binge on Halloween candy (admit it, it happens!), that your digestive system needs a break.  Either way you come to it, this is a perfect time of year to reset your system and prepare your body and mind for the winter months ahead. An Ayurvedic “cleanse” is a perfect way to do this.  Don’t worry, this is not the kind of cleanse you read about among Hollywood celebrities, as those can shock your systems rather than soothe them, both physically and mentally.  It is not a weight loss plan, per se, although a week of this “cleanse” may help you drop a few pounds.  And because your skin expresses your digestive health, a nice glow will be evident as well.  Are you ready to ease in to a pleasant week of wellness?  Here we go… I mentioned that this is not a “weight loss diet” and it is not a shock-to-the-system program, so, what is it? In Ayurveda, a cleanse is designed to restore the body and mind with a sense of calm to the digestive and nervous systems.  Through this process you will re-set your body to regular cycles of elimination, eating and sleep, ground your mind, body and emotions, and establish a natural state of overall balance.   This will be a week of simplified diet and self-care that will regulate and strengthen digestion, ease the body, open the heart, and clear the mind. Of course, if you are pregnant or trying to become pregnant, are on any medications, or have any other health conditions or concerns, it is always a good idea to review this with your healthcare practitioner before beginning. As nothing about this process is designed to be harsh, the first few days are a gentle ease into self care.  Each day builds on the day prior, so each new habit or step should be continued to the next day, unless a change is noted. What you will need: Ingredients for Kitchari for four days (see recipe here) Lemons (1-2 daily) and water, preferably purified drinking water Sesame or coconut oil and loofah brush for self massage Tongue scraper Triphala (Triphala is a supplement found in Indian and health food stores.  It is a blend of three dried fruits and is a staple of Ayurveda for its ability to cleanse and nourish the digestive system.  Take 2 tablets daily before bed). Full cleanse kits including all items on on “what you will need” list will be available soon for purchase from us.  If you are interested in learning more, please send us a note here. Day 1: Mindful eating: Eliminate things from your diet that are typically more difficult to digest, such as dairy, caffeine, alcohol and anything fried or processed, including processed sugars and grains. Lifestyle: Try to eliminate stress as much as possible during this week.  This may not be the best week for a big presentation at work, or school exams, or out-of-town visitors.  If you’ve been in any of these situations, you know that your stomach may already be in knots from it as stress has a way of negatively affecting our digestive systems.  Why?  Stress can constrict digestive systems, often exacerbated by dehydration during these times from too little water and too much caffeine, preventing toxins from being effectively flushed from the body.  Once you have cleared your calendar (as much as possible), clear some space.  You will want an area where you can meditate, practice yoga, and relax.  Take Day one to clear some clutter and set up a quiet area.  Once you have done so, take a few minutes to sit and relax there.  Set your intention for the week.  In the evening, take 2 Triphala tablets before bed. Day 2: Mindful eating: begin to restructure your day to include three meals and no snacks.  Aim to eat each meal at around the same time each day—this creates a comforting routine for your digestion.  Begin to slow down your eating, chewing more than you think you need to, as this helps trigger digestive enzymes in your mouth to begin breaking down your foods.  Eat each meal until you are comfortably full, but not too full.  Start your day with a glass of warm water with lemon and continue to enjoy a glass of warm water every four hours throughout the day. Lifestyle:  Today when you wake, take a moment to listen to the sounds around you and try to fill your ears with positive sounds, from nature, music or positive-minded conversations with family.  Take a break from the morning news, and begin to limit social media and other digital interactions as much as possible.  Limit TV time and take a walk or meditate.  Try to avoid the daily news if it brings you stress.  A daily walk in nature is wonderful for the body, particularly after a meal, and for the mind.  Just leave the ipod at home and enjoy the sounds and sights of your walk fully.  Feel the earth beneath you and breathe deeply the fresh air.  Even if you live in a city or congested area, a walk outside is helpful for grounding yourself and moving your digestion.  Before your morning shower, today we will begin to add in to the morning routine a warm oil self massage to increase circulation and stimulate lymphatic detoxification.  Warm some sesame or coconut oil and use all over your body, including your head and hair.  Use long strokes down long bone areas on the legs and arms, and circular motion around joints.  Do not forget the belly and give lots of attention to the hands and feet. Day 3: Mindful eating:   Today we begin to shift our meals so you have a nourishing mid-sized breakfast, your largest meal in the middle of the day, and your smallest meal at the end of the day.  This is different from

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Autumn’s seasonal change–a natural approach to good health and immunity

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Fall is the wonderful time of year when the temperatures begin to drop, the air gets drier and the leaves begin to turn color and get pulled into the air by the brisk winds.   Autumn is a time when nature sheds what it does not need.  A lesson for us as well to release all that we don’t need or love anymore in our life, so we can allow space for new growth in Spring. With no space there is no room for growth and hence no new beginnings. As the leaves fall off the trees, to bare their souls to winter we too need to heed the seasonal changes. The dry air and wind impacts not only the trees but our bodies as well, drying out our skin, eyes, hair and even bowel movements.  Days begin to get shorter, yet activity often gets busier as school begins and holidays approach.  More stress, less time, and more dryness.  At a time of year when you want to look and feel your best, you are prone to dry skin, short temper and stress? Yes, but if we look to Ayurveda, we see how a seasonal change can easily be managed, leaving our bodies happy, balanced and comfortable. The practice of abhyanga, or warm oil massage is perfect for this time of year.  It is a full body oil massage that you give yourself, or you can utilize the talents of an Ayurvedic practitioner.  The warm oil helps soothe the season’s dryness and cold, and not only will your skin feel better, but you will also feel a better sense of full-body balance.   As the season transitions, you will notice your diet needs shift as well.  Some of this is influenced by locally available foods or subtle cravings for things to bring your body warmth, moisture and comfort.  Hearty soups, hot cereals, meats and eggs, which are full of nutrients to keep your immune system fighting strong, begin to replace light fruits and raw vegetables. Savory spices are used freely.  Five portions of fruit and vegetables a day are a must. Look out for seasonal favorites, including pumpkins, carrots and sweet potatoes which are rich sources of beta carotene, helping to boost immunity. Fresh mushrooms are another great option: they are rich in protein and contain powerful anti-viral chemicals and cholesterol-reducing compounds. And don’t forget apples and blackberries – they make the perfect combination for a healthy autumn pie. Buy organic whenever you can. It is more likely to have been locally grown so chances are the fruit will be fresher and retain more nutrients. Your body is seeking warmth and grounding in ways beyond food as well, including loving relationships, the stability of routines, warm environments and slow, gentle exercises.  All of these practices are beneficial whether you follow an Ayurvedic lifestyle or not.  A seasonal routine helps your body stay in balance, which in turn gives you better body function and more restful sleep, which then reduces stress and leads to more comfort.  It is a complete and beautiful cycle.  Just like the leaves on the trees.  Breathe in the freshness of the autumn air (and all its Vata energy), and with it gain more energy.  Let go of what you don’t need any more: donate, sell or repurpose what you can, and clear space in your home, heart and life for future changes and growth.  Wrap yourself in the colors of the season, a warm orange scarf, a bowl of squash soup, a roaring fire, and enjoy the change of the leaves as you stroll through the trees on an October morning.  We hope you enjoy this season in good health! For personal coaching on how to make distinctive positive changes to your life, or to talk with an Ayurvedic expert to advise you on an optimal plan based on your personal body type and lifestyle to aid in your digestion and wellness, please get in touch through the contact form by clicking contact us above. I look forward to hearing from you     

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Autumn nesting–getting your home cozy for the season

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Autumn is a time when we begin “nesting” in to warm ourselves from the chill air. A time to get our homes a little extra cozy. Here are just a couple quick, and inexpensive tips to get you and your family feeling ever so comfortable in your home as winter approaches: A quick decluttering. Decluttering can feel like a tough task, but broken down one room at a time each day, and you can have a clear, clean feel to your entire home in about a week or less. To help the process, ask yourself: is this something I use regularly? Am I keeping this out of obligation? Could something else I own do the same function? Could I use this space for something else? Does this bring me joy? Then donate/gift/repurpose/toss whatever you feel no longer has a place in your lifestyle. Spruce up a few small details: The change of seasons often makes people look for change in their own lives, but when you start thinking “home improvements”, those changes can get expensive. If you’re looking to spruce up your home quickly and affordably, start with fresh handles on cabinets or doors, fresh caulk on sinks & tubs, and new shades for old lamps. Want to go a step further? Consider new upholstery on a few well-worn pieces of furniture, or an updated rug in the living room or bathroom. Add an inviting scent: Nothing says autumn like the scent of apple pie, cinnamon or cloves…make your home smell like fall by adding a few cinnamon sticks, an orange rind, a few spoonfuls of whole cloves and a few bay leaves to a pot of simmering water. Then sit back, relax, and enjoy the scent in the air.  Scented candles are wonderful too as they add a warm glow as well as inviting scent. Break out the blankets: You’ll want to snuggle in once the temperature starts to drop, so why not add a few fluffy throw blankets to your favorite seating areas and bedrooms? Happy Autumn!

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How to eat, part 2: mindful eating for optimal health

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Would you like to feel more energy throughout the day, so you can live your life with more vibrancy? This is what my high-performing clients are looking for all the time.  Mindful eating can do just that. Food, and how we eat it, changes everything. Mindful eating creates a space for joy, satisfaction and pleasure with our eating experience and it can also lead to increased well-being.  Mindful eating can also lead to eating less.  So although mindful eating is not a “diet”, it is a life-long skill which can be learned and used by anyone to enjoy an improved relationship with food.  The healthy and relaxed eating patterns it creates lead to a more relaxed digestive system.  It may at first sound unusual, but a harmonious gut is important to overall health. Why?  It is filled with digestive bacteria that not only process your food, but have a vital role in regulating inflammation and immunity.  They thrive and work most productively when the gut is in balance. Mindful eating is about what, and how we eat. It helps improve digestion which is linked to improving our overall health. It is the easiest thing you can do to benefit your health. We covered a lot of the “what” in part 1 of this series, but I’ll dig in a little deeper here where it relates to mindfulness specifically, as well as other Ayurvedic and Eastern medicine principles that aim to balance gut health. So how do I start eating mindfully? Consider your food sources. Aim for fresh, whole foods, organic when possible with no or little processing.  Generally, the more processed the food, the harder it is on our digestive system, and more stress it causes our bodies.  Stress hormones are released and gastrointestinal difficulties and other issues can begin.  When selecting foods, there is an ancient Chinese proverb that says “eating what stand on one leg is better than eating what stands on two legs, which is better than eating what stands on four legs”  Hence, the one “legged” plants are better than chicken, which is better than cows/pigs/sheep.  Fish are likely in the “two fin” category right next to chicken.  Eating more of the “one legged”, moderate amounts of “two legged” and less of “four legged” things gives the template for a healthy eating plan. Enjoy the first bite, and savor it fully. Bring your full attention to eating.  Indulge in the aromas, textures and individual tastes of everything you eat.  Be present with your food, instead of your food being just a source of fuel.  Chew each bite for as long as you can, rather than quickly biting and swallowing.  This allows the digestive enzymes in the mouth to actively begin processing the breakdown of the food, making it even easier for the gut to digest later, and resulting in more nutrition being delivered to the body rather than flushed out. Start with small portions; you can always have seconds if you really need them—but wait at least a half hour before refilling your plate. This allows your brain to catch up with your digestion and signal if it is really still hungry.  Sometimes eating off of a smaller plate can also help with food portioning, and portion satisfaction as a smaller plate will appear more full to the eye even with less food on it. Listen to your body and eat when you are hungry. Stop before you are full.  Often, if food starts to lose its flavor, you have had enough.  It has also been shown that for optimal digestion, eat a moderate sized meal in the morning, your largest meal at mid-day and small meal in the evening.  Resting or exercising after meals is also beneficial.  The proverb “after lunch, rest a while; after dinner, walk a mile” comes in handy as a tool for improving digestion. Eat at a table. Your desk at work is not a table.  Neither is the car dashboard as you drive.  A picnic blanket in the middle of the woods, however, is just fine (and something I would highly encourage). Eat with other people, but not with distractions. When you are watching TV or checking messages on your phone, you are not paying attention to what you are putting in your mouth.  Studies have shown that you end up eating more this way, and getting less satisfaction from the food, so you end up craving more, and eating more later.  Eating with people adds to the enjoyment of the meal, and the overall satisfaction of the process of eating. Spend as much time enjoying the meal as it took to prepare it. Many cultures fully embrace this idea, in tandem with items 5 and 6.  If you have ever had Sunday dinner with a family in Italy, you know exactly what I mean.  Cooking may start in the morning, with dinner starting mid-afternoon.  The family will gather and eat and talk at the table for hours savoring it. Enjoy lots of water, just not when you’re eating. Water is a wonderful tool for hydrating the body and keeping the systems lubricated well.  However, drinking water with meals can dilute the ability of enzymes in your saliva and bacteria in the gut from digesting food fully.  To optimize digestion, stop drinking water 30 minutes before a meal, and don’t drink again until 30 minutes after the meal is over. Before you next indulge in a meal, take a few moments to really think about why and how you are eating. Are you really hungry? Will this choice of food and how you eat it serve you well? You can start eating mindfully today.  It is the easiest healthy habit to create, and you may be amazed at how quickly it has an impact on your overall well-being.  At your next meal, prepare your food, sit at the table, switch off the TV, close the social media app on your phone and take a moment to reflect on how

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How to eat, part 1: a simple ten step plan for optimal health

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No matter what issue a coaching client is dealing with, somewhere in the conversation “diet” comes up.  Always.  Whether it is “what should I be eating?” or “how do I stick to my diet?” I am amazed at how frequently this topic is woven into seemingly unrelated other concerns.  It got me thinking. An Ayurvedic perspective on health would tell me that all things are centered on digestion and the gut, so maybe we are all inherently on to something when we ask about food? I’ve always liked Michael Pollan’s approach to food.  In his book, The Defense of Food, he sums it all up like this: “Eat food.  Not too much.  Mostly plants.” It’s a good start. But then why are there so many different diet plans?  Why is the search for optimal wellness so elusive to so many people?  Ah, well, some of that is finding the right eating plan for you and the one you can stick to.  That is the hardest part.  But wait, there’s more. Eating has become complicated.  Eating in America seems to be even more so.  Why is this?  There just seems to be more access to and acceptance of processed food.  I’ll go back to Mr. Pollan’s first bit of guidance: “eat food”.  If what you are putting in your mouth is filled with chemicals, preservatives, colorings, flavorings, etc., it’s not “food” as he would define it.  Can you picture all the ingredients growing in nature?  If not, it came from a chemist’s lab.  If you lean towards whole, unprocessed foods, and remove anything processed or heavily refined from your diet, your digestive system will have a much easier time digesting, and your health will improve.  Now, I’m not a doctor, and I would always advise that you talk to your healthcare practitioner before starting a new eating plan of any sort, but I would say that if there are ingredients in your foods that you wouldn’t put there if you were cooking it yourself from scratch, then why do you need it?  These additives are there to extend shelf life or make something look or taste “better” so you will eat more of it.  They are not there for your benefit. OK, I’ll get off my soap box about additives. Here are my 10 tips for how to improve wellness, no matter who you are, or what your health concerns may be: Avoid additives, and highly processed “foods”. This includes “healthier” versions of food.  If something claims to be “low fat” or “light” it likely means that more of something else has been added to maintain the texture or flavor while lowering the fat or calorie levels.  Stick with the original version and just eat a bit less.  The same goes for imitation products. American “sliced cheese product” is not cheese.  Some of these sandwich staples have no dairy in them at all, and instead are just a chemist’s creation. If you skip most things that are pre-packaged in a box, can or container, you will already be avoiding many additives you don’t need.  Some suggest shopping the outer aisles of a grocery market as most are set up with produce, meats, dairy and other fresh or refrigerated items along these aisles.  The exception to this is frozen veggies and fruits, and pickled or fermented items—many of which help reduce inflammation and are filled with gut-healthy probiotics. Shop for food daily, or ass frequently during the week as your schedule will allow. This allows you to purchase more fresh produce and meats, and eat it before it spoils.  If you need an easy cheat for how to select foods, this may sound funny, but if it will rot, you can eat it (just eat it before it actually rots J ).  If you can shop outside of a grocery store, such as a locally-sourced farm market, your food will be even fresher and naturally more flavorful. Fill your plate with color and your diet with diversity. So many home décor guides are focused on neutral beiges and grays for your living spaces—but when it comes to your plate, it should be alive with color.  Fresh greens, bright reds, bold oranges…go wild.  I love the diversity of ingredients and techniques I find when I travel as I love adding them to my menu at home.  The colors and variety of what is on my plate not only reflects nutrient variety but makes eating more interesting.    And that bit about “go wild”, that is important too.  Wild fish and plants are often higher in nutrients and lower in fats than their “farm raised” versions. If/when you eat meats, opt for organic. So many chemicals and fillers are added to the feed given to many of the animals we eat, or they are given high grain diets to make them grow faster, rather than the grass-based diet they were designed to consume.  A healthier animal on the farm is a healthier animal on your plate.  I’ll add here also to avoid nitrates.  These are often added to meats to prolong shelf life.  If bacteria are having a hard time on the shelf digesting the meat, the bacteria in your gut will have an equally hard time of it.  Challenging your digestive system in this way does not lead to wellness. Aim for whole grains when consuming breads and wheat-based products. You’ll enjoy more nutrients, more fiber, and more flavor, with less processing and chemicals. Avoid added white stuff like sugar and salt. This is pretty self-explanatory, especially as we watch the cases of type 2 diabetes increasing year after year and being seen in younger and younger people, but it may be more difficult that it seems.  Added sugar is often one of the top three ingredients in many products you may not even consider sweet.  Read labels.  Salt is another one of those things that seems to be in everything these days, and in high amounts salt can lead to high blood

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