#WorldMentalHealthDay

#WorldMentalHealth
Im the daughter of a single parent who struggles with bipolar tendencies and PTSD. My family is dysfunctional. I struggle with SAD, some anxiety issues, and a compulsive eating disorder. I’m a 6 on the ACE scale and I relate with an anxious-avoidant attachment style….
But NONE of those things completely define me. They help me understand my subconscious reactions but they do not determine my actions
Seek to understand yourself, not to define yourself. 

Embrace your shadow to allow your light to shine brighter

Be transparent

Tell your story and help others who are struggling. 

Your mess can become your message.


Happy World Mental Health Day! 

Find lots more self-care images on my Pinterest board!
#worldmentalhealthday

Advertisements

A Little Bit About Meditating 

I just recently started mediation again. My eating disorder was resurfacing and a friend of mine who has battled ED for a long time reminded me that meditation can help. 

Even in yoga I still don’t always give myself a chance to just shut my brain off for a second and be still and really feel things. It’s so important for your mental health.

It’s not about shutting your mind up completely. It’s more about pausing for a second to see what bubbles to the surface….

We spend a lot of subconscious effort suppressing thoughts and feelings so that we can DO stuff. So when we actually take time to stop DOING for a few seconds, we are able to finally think those thoughts and feel those feelings.

I have 3 meditation apps that I use:

  • Headspace (love the guy’s British accent and the adorable illustrations)
  • Smiling Mind (from Australia for all age ranges)
  • Breathe (helps you check in with what emotions you are experiencing) 

Improving and Stimulating Digestion for Kapha 

Kapha is cold and wet which dampens digestive fire referred to in Ayurveda as “Agni“. Low digestive fire is a big problem. Agni is the fire of transformation, the mechanism of digestion and understanding in our mind and body. In Ayurveda strong Agni builds wellness and opportunity.

Sama Agni means “Strong Even Digestion” 

Stoke your Digestive Fire with your food choices:

  1. Redefine satisfied. No food coma or discomfort at all. On a scale of 1 being starving and 10  aim for 5 to 7.
  2. Find a way to feel deeper hunger once in awhile and befriend it. Historically it was normal to feel hunger and be hungry. Every so often my body needs to burn accumulated fat, not just carbohydrates. Consider doing a fast or juice fast one day a month or so.
  3. Lighten up on the starches and add growing green stuff to your plate.
  4. Probiotics are living foods. 70 to 80% of your immune system lives in your gut. Probiotic organisms in your gut biome are the front line Agni decision makers.

Detox for stronger Agni:

  1. Sweat. Sweating through the skin is often a completely underutilized detox pathway. Get moving every day as your muscle movement pumps moves toxins out of your lymphatic system.
  2. Breathe with awareness. They don’t say take a deep cleansing breath for nothing you know. Every exhale releases ama we don’t want or need.
  3. Drink clean water. Sip it regularly over the course of your day. Water is the medium for communication and transportation in the body. Water saturates and flushes tissues and releases toxins for disposal out through the kidneys.
  4. Add Antioxidants. The key antioxidants; Vitamin C, E, Co Q 10 and Glutathione give your body a detox boost. A plant rich diet full of color gives all the nutrients you need to stoke your fire.

Add essential oils and spices to your life:

When your digestion gets sluggish you can use essential oils like Thieves, juniper, eucalyptus, ginger, and clove. Always make sure you use 100% pure, therapeutic-grade essential oils. 

And you can also add ginger and clove spices to your dishes. 

With a little support your Agni can be sturdy and resilient. Healthy Agni means you can eat and assimilate a wider variety of information and foods. 

12 Nutrition Ideas for a Happy Heart 


1. Listen to relaxing music to slow your heart rate, lower stress, and steady your systolic blood pressure. (Try out my massage music playlist that I play when my clients come in for a massage.)

2. Increase your intake of omega-3 rich foods to protect yourself from heart disease. Omega-3s may provide blood-thinning benefits without side effects


3. Use neroli essential oil (aka orange blossom). The oil helps many heart-related conditions, from palpitations to lovesickness. (Always use 100% pure, therapeutic-grade oils)


4. Take a B-complex supplement to ensure that your body doesn’t carry too much of the amino acid homocysteine which can put you at a greater risk for heart disease.

5. Limit your daily salt intake to 1 teaspoon to keep your blood pressure from rising. I also recommend switching to Himalayan crystal salt. The herb oregano can help reduce salt cravings. 


6. Use rose oil and rose water to lower stress. The natural scent lifts mood, calms the fight-or-flight stress response, and tames tension. It’s also excellent for your skin. (Again always use 100% pure, therapeutic-grade oils)


7. Gum disease can lead to an increase of pro-inflammatory bacteria in the blood leading to cardiovascular disease and plaque around the heart. 


8. Two out of three people with diabetes succumb to heart disease or stroke, according to the American Diabetes Association. Avoid foods that spike blood sugar levels.  

9. Ylang-ylang essential oil quiets heart palpitations, reduces anxiety, and puts you in the mood for love. 


10. Garlic can help lower your total cholesterol which can lower your risk of heart attack or stroke. 


11. Cayenne pepper improves circulation, lowers cholesterol, and prevents blood clots. 


12.  Curcumin which is found in turmeric prevents artherosclerosis, a build up of fatty deposits and cellular waste that clogs arteries. 


The Benefits of Pregnancy Massage


Massages are not only relaxing and pampering. Massage decreases symptoms of pregnancy and decreases the pain and length of labor.

 

2 Common myths and preconceptions of pregnancy and massage:
 

1. Massage during 1st trimester causes miscarriages

*Reality: Only extremely deep and vigorous lower abdominal massage could possibly cause a miscarriage. If a woman experiences a miscarriage after a massage, it is not the massage that is the cause. 

2. Massaging the feet and ankles will cause a pregnant woman to go into labor.

*Reality: There ARE acupressure and reflexology points on the feet and ankles that are contraindicated (should avoid stimulating). However it takes prolonged specific pressure directly on those points to activate them.  A general foot and ankle massage does not do this and is safe to perform. 

Benefits of Prenatal and Post-Partum Massage: 

Prenatal 

  • Helps mother cope with emotional and physiological changes in her body
  • Reduces morning sickness 
  • Relieves headaches 
  • Reduces insomnia and fatigue, promotes deeper and better sleep 
  • Reduces musculoskeletal pain and postural imbalances 
  • Reduces sciatic paining hips, low back, and legs 
  • Relieves cramps, spasm, and myofascial pain 
  • Improved flexibility, releases tight muscles 
  • Promotes blood and lymph circulation, reducing toxins in system
  • Reduces edema (swelling) in hands, feet, face, and ankles 
  • Reduces blood pressure due to improved circulation 
  • Reduces varicose vein development and pain 
  • Helps maintain efficient breathing patterns 
  • Promotes secretion of hormones that are beneficial to mother and fetus
  • Helps prepare mother for labor 
  • Release endorphins which helps with pain management 
  • Reduces stress, anxiety, depression, and emotional swings 
  • Increases mothering instincts 

Post-Partum 

  • Speeds up physiological recovery
  • Helps balance physical and emotional challenges of motherhood 
  • Reduces post-partum depression 
  • Lightens stretch marks 
  • Relieves stress
  • Reduces fluid retention 
  • Exfoliates skin 
  • Improves sleep 
  • Boosts milk production 
  • Improves circulation 
  • Improves tone and flexibility of muscles and stretched nerves 
  • Helps reposition the pelvis 
  • Relaxation!

Benefits for Baby

  • Positivity affects health 
  • Helps mother and baby bond
  • Releases happy hormones 
  • Improves outcome of labor
  • Less complications 
  • Lowes rate of premature labor
  • Helps facilitate natural childbirth (less interventions)
  • Can make labor shorter, easier, and less painful 

*If at any time during massage you experience any discomfort, please tell the therapist immediately


This is an excerpt from my  client Savanna’s pregnancy massage experience. [You can read more here]



Self-Care: 56 Ways to Nurture Yourself

  1. Drink tea
  2. Wear comfy clothes 
  3. Take a bubble bath
  4. Get a massage 
  5. Wrap up in a blanket 
  6. Color 
  7. Blow bubbles 
  8. Light candles 
  9. Read a children’s book 
  10. Make a snack 
  11. Nap 
  12. Listen to music 
  13. Sit in the sun 
  14. Watch a funny video 
  15. Watch a good movie with popcorn 
  16. Read a joke book
  17. Watch clouds 
  18. Play with your pet 
  19. Buy something you’ve always wanted 
  20. Make a healthy smoothie 
  21. People watch in the park 
  22. Take yourself out to dinner
  23. Buy art 
  24. Eat dark chocolate 
  25. Make an epic salad 
  26. Print photos 
  27. Make ahead food for the week 
  28. Aromatherapy 
  29. For every negative thought, write a positive 
  30. Buy yourself flowers 
  31. Make your favorite meal 
  32. Write yourself a love letter 
  33. Watch the sky 
  34. Eat your favorite dessert 
  35. Eat at your favorite restaurant 
  36. Sunday brunch 
  37. Film at the cinema 
  38. Smoothie bowl 
  39. Go to the park with sandwiches and a blanket and a book 
  40. Peel an orange 
  41. Practice good posture 
  42. Give yourself a pep talk 
  43. Mismatch your socks 
  44. Moisturize 
  45. Eat favorite childhood snack 
  46. Eat favorite candy 
  47. Make hot chocolate with extra marshmallows 
  48. Floss 
  49. Whiten your teeth 
  50. Make a happiness list 
  51. Watch Netflix 
  52. Visit pet store 
  53. Have a fancy lunch 
  54. Watch cartoons 
  55. Watch children’s movie 
  56. Roast marshmallows 

Increase Your Estrogen Naturally 

Here are some things you can eat and drink to naturally increase your estrogen

Spices/herbs:

Fennel 

Licorice

Garlic 

Parsley 

Black cohosh 

Spearmint 

Ginkgo biloba 

Red clover 

Fruits
:

Apples 

Cherries 

Apricots 

Blueberries 

Plums 

Strawberries 

Prunes 

Peaches 

Raspberries 

Dates 

Pomegranate 

Veggies

Beets 

Kale

Carrots  

Cucumbers 

Broccoli and cauliflower 

Brussel sprouts 

Sweet peppers 

Yams 

Potatoes 

Olives 

Alfalfa 

Seeds and nuts
:

Flax seeds 

Sunflower seeds 

Pistachios 

Cashews 

Chestnuts 

Oats 

Beans

Chickpeas

Green beans 

Split peas 

Lentils 

Drink

Red wine 

Coffee 

Bourbon 

Green tea

Meat
:

Chicken (organic with no added hormones or anti biotics)

Essential oils

Clary sage 

Jasmine 

Self-Care: 41 Ways to Care for Your Brain 

  1. Self exploration
  2. Crossword puzzle 
  3. Research a topic 
  4. Play a word game 
  5. Organize 
  6. Listen to a podcast 
  7. Write a story 
  8. Learn something new 
  9. Visit a bookstore 
  10. Go to the library 
  11. Plan something 
  12. Read
  13. Journal
  14. Name 10 things you want to do before you die 
  15. List 10 places you want to go
  16. List 10 books you want to read 
  17. List 10 songs you want to hear 
  18. Fix all the things that are wrong around you 
  19. Be thankful for what you love 
  20. Realize you don’t need what holds you back 
  21. List why it’s good to be alive 
  22. Practice forgiveness 
  23. Do a puzzle 
  24. Write a letter to yourself 
  25. Update your todo list 
  26. Go to an event 
  27. Write a how-to
  28. Take pictures 
  29. Plan a vacation 
  30. Positive affirmations 
  31. YouTube video 
  32. Review restaurants on Yelp
  33. Listen to good music (entire albums!)
  34. Watch documentaries 
  35. Take free course in your field 
  36. Memory games 
  37. Think of 50 questions and research the answers 
  38. Read blogs
  39. Fake a smile to boost your attitude 
  40. Smell spices 
  41. Go on tumblr 

Self-Care: 35 Ways to Get Moving and Actively Care for Yourself 

  1. Go for a walk 
  2. Wash dishes 
  3. Stretch 
  4. Dance 
  5. Water your plants and talk to them 
  6. Go to the park 
  7. Cook
  8. Dust/sweep 
  9. Buy yourself flowers 
  10. Go on an adventure 
  11. Hula hoop 
  12. Work out 
  13. Rearrange 
  14. Swim 
  15. Wash your sheets 
  16. Take a self-defense class 
  17. Weed your garden 
  18. Go bowling 
  19. Make a cake 
  20. KonMari 
  21. Build a fort 
  22. Dance class 
  23. Farmers market 
  24. Make breakfast (any time of day)
  25. Explore antique stores 
  26. Jump on your bed
  27. Do a quick clean up 
  28. Skip around 
  29. Organize your pantry 
  30. Do some last-minute traveling (groupon deals)
  31. Make your bed 
  32. Hike 
  33. Swing at the playground 
  34. Slide around in your socks 
  35. Play frisbee

How to do an Anti-Inflammatory Diet 

Don’t eat: 

Meat, dairy, gluten, fried stuff, sugar 
Eat as much of THESE as you want: 

root veggies, fruits, gourds, veggies, legumes, healthy fats
Specifically: 

Broccoli 

Blueberries 

Beets 

Fish 

Spinach 

Swiss chard 

Bok choy 

Tart cherry 

Bone broth 

Chia seeds 

Flax seeds 

Avocado 

Green tea 

Pumpkin seeds 

Pineapple 

Cinnamon 

Ginger 

Turmeric 

Tulsi tea
Get massages, do yoga, drink lots of water, take vitamin D

Self-Care: 56 Social Ways to Take Care of Yourself

  1. Call a friend 
  2. Make a gift 
  3. Write a thank you card 
  4. Meet for lunch 
  5. Write a letter 
  6. Visit someone stuck at home 
  7. Counsel someone 
  8. Give money away 
  9. Have a game night 
  10. Go shopping 
  11. Bake for someone (your neighbor!)
  12. Send encouragement 
  13. Text something meaningful 
  14. Teach something 
  15. Blog 
  16. Reach out to your family 
  17. Meet with a mentor 
  18. Organize a picnic 
  19. Ask about your friends’ kids 
  20. Play hide and seek
  21. Shop at the dollar store to make care packages 
  22. Go to a MeetUp
  23. Costco samples with a friend 
  24. Network 
  25. Email your grandma (or send a real letter)
  26. Go to a concert 
  27. Drive around 
  28. Camp 
  29. Send out compliments 
  30. Organize a cocktail party 
  31. Skype 
  32. Volunteer 
  33. Have a girls night 
  34. Go to trader joes 
  35. Text solely in emoji 
  36. Have a swap 
  37. Ask your friends to send you a joke 
  38. Take family photos 
  39. Get into a photo booth 
  40. Ask for song or book recommendations 
  41. Make out 
  42. Visit friends at their office 
  43. Go to happy hour 
  44. Try on gowns 
  45. Social media clean up 
  46. Square dancing 
  47. Take a friend out for lunch
  48. Have a photoshoot 
  49. Talk to your neighbors 
  50. Send your mom flowers 
  51. Give as many hugs as you can 
  52. Leave a BIG tip 
  53. visit your family 
  54. Make a treat for the person you live with 
  55. Have a sleep over 
  56. Pay for the person behind you in line 

12 Things Which Can Help You Balance Your Hormones 

  1. Maca
  2. Ashwaganda
  3. Evening primrose oil 
  4. Vitamin d 
  5. Omega 3s 
  6. Rhodiola
  7. Coconut oil 
  8. Digestive enzymes and probiotics 
  9. Tulsi tea 
  10. Bone broth 
  11. Salmon 
  12. Ylang ylang essential oil 

Self-Care: 35 Creative Ways to Take Care of Yourself

  1. Doodle
  2. Collage
  3. Paint
  4. Draw
  5. Visit an art gallery 
  6. Go to the symphony 
  7. Make a craft (helloooo Pinterest!)
  8. Write a poem
  9. Cook
  10. Decorate your house 
  11. Revisit an old hobby 
  12. Etsy shop (buy or sell) 
  13. Garden 
  14. Make jewelry 
  15. Make a mixtape playlist for yourself or a friend 
  16. Switch up the photos around your house 
  17. Make a list of 10 things you like 
  18. Write with a journaling prompt
  19. Cook something you’ve never made before 
  20. Take a photo for every hour of your day 
  21. Write awesome quotes on your mirror 
  22. Make a photo book 
  23. Get an item of clothing that you like (but that’s not quite right) altered 
  24. Remove stains 
  25. Make a list of all the things you want to do before your next birthday 
  26. Buy some balloons 
  27. Edit your Pinterest boards 
  28. Make some home videos 
  29. Apply for a subscription box
  30. Purchase something awesome on Amazon 
  31. Check out recipe blogs 
  32. Wear a fun hat 
  33. Get a new piercing 
  34. Order new business cards 
  35. Make homemade ice cream 

How to Eat so You’ll Finally Stop Breaking Out: Conquering the Battle over Hormonal Acne

The first step to overcoming hormonal acne is to track your period cycle. You’ll need to know which day of your period you are on. I use Hormone Horoscope.

Week 1 

You’re feeling more extroverted and upbeat 

You need iron, sprouted, and fermented foods (think sauerkraut, kefir, pickles) 

This is a great time to do cardio and strength building 

Drink green tea and get your vitamin c 

Day 1-7 

MOISTURIZE 

Your skin will be sensitive 

Make sure you are getting enough magnesium (leafy greens, black beans, avocado, figs, bananas, chia seeds, lentils, kidney beans, pumpkin, quinoa, pumpkin seeds)

Great oils to use on your skin at this time: argan, jojoba, and rosehip

Day 1

You’ll have some dry skin– use moisturizer and drink extra h2o

Increase your estrogen

Day 2-6

Pay extra attention to skin morning and night 

Week 2

You have more energy and confidence– this is a great time to get our of your comfort zone 

Your libido is higher 

Drink raw juices and fresh fruit

 

Day 7-10 

Estrogen is up and skin is getting better 

Eat iron and vitamin c 

Edamame, beans 

Exfoliate your skin with raw honey, brown sugar, or oatmeal 

Use Grapeseed oil on your skin 

Day 10-13 &14 (ovulation day)

Skin is at its BEST

Day 12-16

If you are experiencing spots that means you have too much estrogen 

Take evening primrose oil and borage oil 

Get lots of vitamin A and eat lots of coloful veggies 

Take a collagen supplement or eat a lot of gelatin and bone broth 

Use apricot oil and rosehip oil on your skin 

Week 3

This week is all about focus. It’s great for stressful activities 

Keep your blood sugar stable or you’ll be grouchy 

Get a lot of chlorophyll and greens

Get zinc and protein (cashews, chickpeas, pumpkin seeds, salmon, sardines, spinach)

Do fun upbeat exercise  

If you are constipated eat: bananas, broccoli, prunes, berries, green tea, pumpkin, pear, plums, and increase your magnesium intake

Day 15-19

Anti bacterial and anti inflammatory diet (no grains, dairy, or nuts)

Day 17-24

Evening primrose and borage oil supplements 

Eat cleansing veggies (cucumbers, kale, broccoli, beets) 

Apple cider vinegar is a natural antibiotic so either take it internally or use it as a toner on your face (make sure to mix with water if putting on your skin since it will sting)

On your skin you can use manuka honey which is an excellent antibiotic (you can also use raw honey) 

The best oils for your skin at this time are: jojoba, Grapeseed, tamanu, and argan

Week 4

Do anything that will boost your mood–lots of intentional self-care

Healthy fats and root veggies 

Avoid caffeine and salt 

Do yoga and take brisk walks 

Boost your seratonin levels with bananas, oats, avocados, tulsi tea, hummus, kiwi, salmon

Take magnesium, calcium, and turmeric 

Day 20-24

Breakouts occurring–combat inflammation 

Get your vitamin A, keep your pores open (unclogged), kill bacteria

Cleanse am and pm 

No grains, dairy, or nuts 

Day 25-28 (or end of cycle)

Pamper skin, drink extra water 

Increase estrogen 

Lower stress levels as much as possible 

Regulate insulin (cranberry juice, lentils, grapefruit, berries, avocado, protein bars, cinnamon, dill)

Drink herbal tea

Support your liver 

Do deep cleansing. (Nettle, mint, lemon, ginger, fennel)

Use rosehip oil on your skin 

Self-Care: 12 Ways to Take Care of Your Spirit

  1. Attend church 
  2. Read bible app devotion
  3. Listen to some worship music 
  4. Listen to an online sermon (I love both Andy Stanley and Elevation church)
  5. Pray with friends 
  6. Pray for friends 
  7. Read a physical bible 
  8. Meditate (2 great apps are Headspace and Breathe)
  9. Donate to charity 
  10. Make a list of how you want to feel (can make a list of how you DONT want to feel and then write the opposite of each)
  11. Wake up an hour earlier 
  12. Write affirmations