Kapha Reducing Diet As A Gateway to Expand My Focus

I had my first Ayurvedic consultation this week.  I had a couple physical symptoms like excess mucous and erratic energy levels I wanted to explore, plus I wanted to weed out the root of my old eating disorder mental patterning. Although I stopped the excessive eating behavior many years ago, I felt like there was a mental strand that still remained sucking up energy and creating distractions.  And since I’m studying Ayurveda myself, I wanted to experience a treatment.

From my training, I knew that my physical symptoms were connected with having too much Kapha energy.  In Ayuveda, there are three constitutions or body types: Vata, Pitta, and Kapha.  These energies exist in everything in life  - food, seasons, ourselves.  And while people have all three of these energies, there is usually one or two that are  dominant.  I am a Pitta-Kapha meaning I have the most Pitta energy followed close behind by Kapha.  That is my constitutional type.  However, I can get thrown off balance in any one of the three energies through external factors such as seasonal changes, activities I do, and especially through the foods I eat.  

The tastes associated with Kaphic foods are sweet, salty and sour.  And our American diet is full of these foods.  Part of my treatment was to do a Kapha Reducing Diet.  The aim is simple.  Avoid foods with the sweet, salty and sour Kaphic qualities and favor foods that have more astringent, pungent and bitter flavors.  I also am to do head and feet massages with a specific type of oil, take specially mixed herbs, burn sandlewood, and use a special mantra (sound) when my mind starts to slip into the space of it’s old mental patterning.

Initially I went right to the “to avoid” side on my list of foods and started to tap into the lack of all I needed to cut.  I was pleasantly surprised to feel less impacted by needing to have no wheat and dairy which I had once dreaded doing without.  My bigger hits came from needing to cull nuts, avocados, watermelon, cucumber, sweet potatoes and zucchini.  No, these foods aren’t inherently bad.  I’m just reducing them for a short period to bring back balance.  But still, doing without, especially the nuts and avocado felt like a blow.

Once I got over my initial resistance I was able to see how easy it can be to get locked into certain patterns…eating, thinking, attachment.  But that the focus could also be shifted.  Yes, there are things I will be eating less of for awhile, but there is also a whole lists of foods I can enjoy and explore deeper.   I also affirmed that for myself food is more than just nutrition.  It is a sensual experience and does have social and emotional components that are important.  There are times I need my food to nourish more than just my body.  And that’s OK.  But I can expand my definition of what those “comfort foods” are.  My comfort or treat foods used to always be heavy on the wheat, sugar and/or dairy.  Over time I still enjoyed some of those foods but in smaller amounts but also added in nuts and avocados.  I am now discovering the joy of millet baked with blueberries and strawberries with a dash of honey and cinnamon as a comfort food.

Instead of focusing on my lack, I have covered up the “avoid foods” and have highlighted the foods to favor.  I have stepped into the space of curious explorer to see what new taste sensations I can discover.  And I am finding the fast foods that work in a pinch (couscous with refried beans and nutritional yeast; 3 seed corn chips; frozen grapes).  It’s great to explore but that can take time so it’s really helpful to have some quick and satisfying recipes at my fingertips.

And this process has made me aware again of how much of life comes down to focus and attitude.  Yes, our thoughts and beliefs really do make all the difference.  But if my unfocused or unhealthily focused thoughts can bring me out of balance, then shifting them can help bring me back.  Which is why in Ayurvedic medicine most illness or imbalance is thought to be mental at the core root.

Beauty in your Backyard

This summer my family stayed close to home and discovered the beauty of life right in our backyard. It can be easy to miss what is right in front of us, whether it be the local sights or the messages in our daily lives.  The exotic can seem more alluring, external answers more valid or credible. Which is why this summer’s local travels were so special.

Several years back when the kids were younger and long car rides much less desirable, my husband and I dedicated two Sundays a month to “fun play days” on a local scale. We explored many great areas but, more importantly, we carved out and committed to a regular time to be together. It was one of the best summers and all of us still talk about the adventures and memories we created together.

Wanting to make time for connection with the busy year we have had, I set up this summer’s play schedule to include a trip to Michigan and Minnesota.  These aren’t local per se to Wisconsin, but they are regionally local and in almost thirteen years of living in the Midwest, I had yet to step foot in either of these close states.  They also served as places to connect with friends and family which is something else we value. Both trips were short and sweet with hidden treasures like bringing back blueberries from Michigan and exploring a natural preserve adjacent to our friend’s house in the Minneapolis suburbs.

And, once again, I was reminded that you don’t have to go far to find the special.  Being together is simply one of the greatest gifts we can offer each other.  And by staying local, it means that you can find more time and easier ways to connect with each other and relax on a more regular basis.  Because let’s face it, if we wait for the big WOW vacation to play and renew it just doesn’t happen as much because those vacations don’t come around as often.

Just like I encourage my clients to make small self-care steps a part of their regular life in order to actually succeed, so too would I include local travels and time together as a part of those small steps for care…family care.  And within the simple joys of life, relationships get fed and life blooms.

What did you discover in  your backyard this year?

Alternative View of Health Care

 So many times when we pick up the paper or turn on the news, the focus seems to be on the problems, the woes, the negatives.  In my style of coaching, while we don’t discount the problems, we choose to focus on the solutions, the awes and the positives…knowing that whatever we focus on will expand and grow. 

So, too, I will choose to focus on the positive in health care.  While the pundits rehash the latest guffaw, while the politicians posture, while the media chooses to focus on differences…for today I’m going to offer up a glimpse at an alternative view of health care.  Of people coming together with time, love and support for one woman’s battle with cancer.  While there are always more who need help, it’s nice to take a moment and pause to admire how one person, one family, one community is choosing to provide health care.

This link, http://www.smith-kujawa.org, was put together by friends of Beccee Smith-Kujawa.  I don’t know Beccee at all but I know a friend of hers.  This weekend Beccee’s friends are holding a rip roaring party in Oconomowac, WI with bands, entertainment and games…all donated by friends and community.  The point isn’t so much as whether one goes to enjoy the fun and support the energy.  For me, I simply want to celebrate that when we come together in love and support, all sorts of wonderful things can happen. 

And to do that, each of us needs to be open to giving and to receiving.  In order for Beccee to benefit, she has to be able to ask for and take the help that is offered.  Some of us find it easier to be on one end…the giver or the receiver.  How can you expand into life to open to both roles of being the giver and the receiver?

Reflections in the Sand

A friend recently sent me this YouTube video.  So amazing on many levels that I simply needed to share.

http://www.youtube.com/watch?v=518XP8prwZo

If you could draw a series of snapshots of your life in the sand, what would it look like?

Small Changes Create Big Results

I was reminded this week how much small changes can create big results, especially when it comes to body mechanics. 

It all started with a new bike ride purchased to hold all 4 bikes including my husband’s non-traditional shaped recumbant bike.  I was thrilled!  Finally we could once again go on family rides…and off we went.  Long story short is that to get my bike on the rack, the seat had to be lowered.  Doesn’t sound problematic at first glance but here comes the issue – it took me two weeks of trial and error and even a visit to the bike shop for professional fitting to get my seat back into it’s proper place. 

I know, you’re thinking, “how hard can it be to get a bike seat into position?”  Well, let me tell you, when you ride a bike for 20+ miles several times a week, the position of the seat, and therefore the position of your legs and which muscles you are using, makes a HUGE difference.  Since I bike with the shoes that clip into the pedal, which do help keep the body in good position and uses less effort, where the seat goes affects the angle of my legs into the clips and thus affects how the different leg muscles are being used.

For two weeks my seat was a tad too low which put my body in a mis-aligned position which resulted in my left hamstring and calf muscles being overly tightened and giving me annoying pain in the leg and lower buttocks.  Not fun.  The good news is that this morning I think I stumbled on the magic bike seat place…and you can bet that I’m taking my sharpie marker and tape out to make sure I don’t ever lose this spot again.  My ride was easier, my leg doesn’t hurt, and I feel great for the most part. 

There is still some residual imbalance in my pelvis and my leg muscles from the ongoing, though short-term misalignment which I’m correcting with a chiropractic adjustment for the pelvis, followed up with a rolfing session to work out the rest of the muscle kinks.  And I’m continuing to stretch the tight muscles at home.  Since I know my body, I know these tools work for me.

Today’s message can be applied to more aspects of life than just posture alignment.  If something doesn’t feel right and you are getting symptoms cuing you to make a change, it might be that a subtle shift could be the answer.  What small changes are you needing to make to feel more at ease in your body and your life?

© 2009 Jamie Durner. All Rights Reserved.

 WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Jamie Durner, BodyMind Coach™, holds multiple certifications across the health and wellness disciplines including Nationally Certified Massage Therapist, Registered Kundalini Yoga Teacher, and Credentialed Coach. She is the creator of the “Total Self Mastery” group coaching program and publishes “Healing and Harmony” monthly Ezine and blog with easy-to-use, FREE tips to move beyond chronic imbalance and into healing and harmony (sign up at www.jamiedurner.com).  She is a contributing author of the book “Yoga in America”, to HealthWise Magazine, and is one of the Expert Authors for HealthyWomanGuide.com.  She is also the yoga expert and instructor for Your Health Professional online professional exercise program.

What is Total Self Mastery?

Total Self Mastery^TM is the ability to read your body’s cues and make adjustments to bring alignment to your Total Self – body, mind, and spirit. 

The idea of Total Self Mastery^TM, which I personally termed, rests on these foundational ideas:

1. Your “Self” is made up of the integrated elements of body, mind and spirit and the three are always part of any pattern in your life.
2. Health is your natural state of being.  It is only through the unconscious ( and sometimes conscious) choices we make that aren’t in alignment with our core self and truth that we get pulled out of health and into imbalance.
3. Your Total Self is trying to help you get back to or as close to your natural state of health and does so by giving you messages and cues.  These cues usually show up in the physical body as it is the most accessible to see and hear.  What we perceive as symptoms are often messages telling you that something isn’t in alignment.  If you cover up the symptom, the Total Self will simply find another, usually stronger, way to communicate its message.
4. Health is not limited to your physical body but rather is a reflection of harmony between body, mind and spirit.  And when you are in harmony, you are healthy and abundant in all areas of your life!
5. In order to be able to understand the messages of the Total Self, you need to learn its language.  Then, by being able to effectively communicate with your Total Self, you can make the adjustments in each moment which keep you in optimum balance.

Total Self Mastery^TM is also the name of my 8 week breakthrough coaching program in which you learn the language of the Total Self and discover healing and harmony from the inside out.  This program starts the 4th week of September and I’m doing a free teleseminar tonight, August 13th, at 5 pm Central Standard Time to tell you more about how developing the skill of Total Self Mastery can help you lead you to optimal health and abundant living.  Even if you can’t make the live call, register and you will receive the post-call recording and not miss any of this information to support you.

Register Now!

© 2009 Jamie Durner. All Rights Reserved.

 WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Jamie Durner, BodyMind Coach™, holds multiple certifications across the health and wellness disciplines including Nationally Certified Massage Therapist, Registered Kundalini Yoga Teacher, and Credentialed Coach. She is the creator of the “Total Self Mastery” group coaching program and publishes “Healing and Harmony” monthly Ezine and blog with easy-to-use, FREE tips to move beyond chronic imbalance and into healing and harmony (sign up at www.jamiedurner.com).  She is a contributing author of the book “Yoga in America”, to HealthWise Magazine, and is one of the Expert Authors for HealthyWomanGuide.com.  She is also the yoga expert and instructor for Your Health Professional online professional exercise program.

Is Competition Pushing You Beyond Your Best?

Competition, whether in an actual event or just how you hold the space inside yourself in relation to others, could be pushing you beyond your best with unhealthy results.  I talk about “your best” as the point in each moment that fully represent you true capacity whether it be mental, emotional or physical.  Your best is not the ideal nor is it less than what you are capable of.  And it changes in every moment.

While a certain does of the competitive mindset might serve to motivate and inspire you in your personal goals, it can also create expectations and actions that don’t fit with your true values or where you are in any given moment.  By definition, competition involves at least two parties and has an outcome where one is perceived as the winner and the others losers.  To me there is also an energy of external expectations which can create a space which causes you to stop listening to your own inner wisdom and what you need, and move into the place of what you think you SHOULD be doing.

Sometimes the competitive beast rears its head in an obvious way.  And, if you are being mindful, you can make a conscious decision how you want to interact within that space.  Other times, the competitive energy is more subtle and this is the area I think can be most tricky…it sneaks up on you before you realize it and you might find yourself already engaged in something that has pushed you beyond your best.

I experienced one of this subtle moments just yesterday on a bike ride with my normal biking neighbor, Tina.  Tina happens to be a stronger cyclist than I am.  And that’s OK because cycling is a passion for her whereas for me it’s an activity I enjoy a couple times a week and gives me a great workout outside.  I purposely ride with her because she is better and therefore I push myself  to ride faster and do more hills than I might on my own.  Overall this works fine.

Yet there are some days when my energy is out of sync with her energy above and beyond our natural cycling differences.  And yesterday was one of those days when I was feeling sluggish and tired.  I didn’t fully realize this, however, when we started.  It wasn’t until a good 5 miles into the 22 ride that I realized I just wasn’t at my peak…but I kept pushing.  I didn’t identify it as competition; rather I didn’t want to slow her down or disturb her experience.  Several miles later my inner wisdom kicked in and I realized that I wasn’t responsible for her experience and taking on that responsibility was coming at my own expense.

So I simply pulled back.  I didn’t apologize for slowing her down.  I just stated that I was sluggish that day and if she wanted to go ahead to feel free to do so.  She did ride a bit ahead but I would eventually catch up on a down hill or a different spot.  It was nice to maintain the connection in some way, but I also would have been OK making my way back on my own had that happened.

So eventually I took care of my needs appropriately…but some of the damage was already done.  I exceeded a bit of my energy reserves and came home feeling overly tired.  Not a good way to start a work day in which I had 7 clients scheduled to see.  I made it through the day fine but ended up sleeping from 9 pm to almost 6:30 am this morning.  I also am going to take it easy today with slow stretching and quiet…in theory OK but it also interferes a bit with some tasks I needed to get done.

By not catching on in the initial moment, I then had to make corrections afterwards that had a greater cost to them.

So beware of competition in all forms.  It’s not necessarily a bad thing…unless it pushes you beyond your best.

© 2009 Jamie Durner. All Rights Reserved.

WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Jamie Durner, BodyMind Coach™, holds multiple certifications across the health and wellness disciplines including Nationally Certified Massage Therapist, Registered Kundalini Yoga Teacher, and Credentialed Coach. She is the creator of the “Total Self Mastery” group coaching program and publishes “Healing and Harmony” monthly Ezine and blog with easy-to-use, FREE tips to move beyond chronic imbalance and into healing and harmony (sign up at www.jamiedurner.com).  She is a contributing author of the book “Yoga in America”, to HealthWise Magazine, and is one of the Expert Authors for HealthyWomanGuide.com.  She is also the yoga expert and instructor for Your Health Professional online professional exercise program.

10 Tips Every Weekend House Warrior Needs To Know

Many of us find ourselves with house projects that turn into playing weekend warrior to get it all done.  Try these 10 tips and points of caution to watch out for as you go about your projects.  They can make all the difference for your body and mind come Monday morning.

My husband and I started our own house project this past weekend…refinishing the back deck.  It had been a couple years since we did this last and I had forgotten just how much time and work is involved.  However, after just one day of moving, sweeping, and sanding, my aching muscles quickly reminded me that I needed to exercise some smart thinking and self care to come through this without feeling utterly exhausted and sustaining a muscle spasm.  I hope this tips will help you stay in better balance and health in whatever your latest house project is.

1. Evaluate Whether You Want To Do The Job Yourself:  more than money is to be considered when looking at whether to hire out for a job or DIY.  Yes, finances do play a role as to what and how much you hire out, but also consider the emotional, physical, and mental toll on you and your family as well as what you would like to be doing instead.  If you work 60 hours a week and dislike house projects, the cost to yourself of trying to DIY could be high due to your mental attitude.  If you don’t want to do it, this energy will come through and very often all sorts of things start to go wrong with the project.  If you and your space don’t do projects well together based on different styles, attempting one could add relationship tension.  Look at the whole picture when examining costs so you don’t end getting “spent” in more ways than just your pocket book.
2. Consider Hiring Out Some Of  The Work: this doesn’t have to mean break the bank, either.  Look at what tasks require a lower level of skill and look around.  For our deck project, I actually hired two fourteen year old neighborhood boys to do the sanding along the deck edges with a palm sander.  There was a little instruction time as well as extra questions along the way, but for  $7/hour they did a great job and saved me hours of work and toll on my body.  So worth it!  In this tight job market, you can likely find willing labor at cut rate prices across the board.  Just don’t try to cut too much…being fair to your workers will always produce better job results.
3. Pace Yourself: this is especially true of big jobs.  If you throw all your energy into the game early on, you won’t have the stamina for the long haul.
4. Take Stretch Breaks Often: different jobs are going to work different muscles but anything which you are doing repetitively is going to eventually catch up with you in the form of overly tight muscles and possibly even a muscle spasm.  By breaking often and stretching things out, you give your muscles a chance to release some of the tension, which will hopefully decrease the chance of you going into a muscle crisis or sustaining an injury.  If you don’t know what stretches are needed, work with a physical or massage therapist, or personal trainer to get some advice.  As a BodyMind Coach I offer Posture Strategy Sessions which examine current problem posture patterns and provide adjustments, stretches, and strengthening exercises to bring about greater balance.  These can be done as part of project specific prep work as well.
5. Drink Lots Of Water: your muscles need hydration, especially when you are giving out lots of energy through physical labor and is absolutely key on hot days.  Not only will you get fewer muscle cramps but you also will stay on the safe side of heat exhaustion or heat stroke.
6. Know When To Stop: it can be very tempting to keep going because you can see the end, but BEWARE…this is the high danger point.  Many injuries occur by being in a fatigued state and going too far.  When your body and mind are tired, you are more apt to make mistakes plus you simply have less to give at that point.  How do you know when you’ve reached the stopping point?  Listen to your body.  If you’re feeling exhausted, you’ve already gone too far.
7. Have Some Post-Job Tension Remedies Ready: to take the edge off your day’s labor, especially if you’re starting again the next day, you want to have some tools ready.   Yes, there are over-the-counter pain relievers but they can have side effects for some.   Instead of or in addition to the pain relievers, try good old fashioned hot baths with Epsom Salts, a heating pad, rolling on tennis balls along the back and hips to create pressure point releases, or even get a professional massage.  The investments you make in the moment can save you big in long term tolls.
8. Arnica cream or homeopathic pellets work with your body from the inside out to aid in soft tissue/muscular tension relief.  In other words, they ease the aches and pain.  For whole body aches and pains, use the homeopathic pellets which can be found at most health food stores and an employee should be able to tell you what dose to take.   If you have a specific area of the body that requires extra TLF, use the cream on that area.  The best cream I’ve found on the market is this cream put out by True Botanica .  Not only do I use it in my practice, but I use it myself with my family.
9. Hot Or Cold?You might be familiar with using a heating pad or ice pack but not know when to use what.  Here’s the basic guideline.   Cold is used for reducing inflammation/swelling often with an acute injury; can provide pain relief; and can sometimes decrease a muscle spasm.  When using cold you need a protective layer between the cold pack and your skin and time should be limited to no more than 20 minutes.  There are also some health conditions which are contraindicated for cold so be sure to check with your health professional before using.  Superficial topical heat has long been used for muscular and joint pain, promotes relaxation by lengthening the soft tissue parts, and promotes healing by bringing more blood, nutrients and immune support to the body part.  With heat you need to watch out for burns and should not be used if you have any of these conditions: an acute injury of less than 2 days old, skin infection, inflammation, hemorrhaging (blood loss), or the inability in the body or part to receive sensory input which prevents you from getting feedback on what’s happening to the tissues.  For basic aches and pains without injury or spasm, heat is likely the best choice.
10. Stretch At The End Of The Day: stretching is what gives your muscles to message to let go of the work and tightness and come back into a relaxed, resting state.   It is one of the most important things you can do for yourself.  Yoga provides a great full body approach so feel free to take a class or use a audio or video product.  There are also good stretching books on the market or, again, work with a local professional to help you design a simple but effective routine that fits your needs.

With these ten tips and techniques packed in your tool box, you are now fully ready to tackle your next house project.  Have fun and let me know how it works!

© 2009 Jamie Durner. All Rights Reserved.

WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Jamie Durner, BodyMind Coach™, holds multiple certifications across the health and wellness disciplines including Nationally Certified Massage Therapist, Registered Kundalini Yoga Teacher, and Credentialed Coach. She is the creator of the “Total Self Mastery” group coaching program and publishes “Healing and Harmony” monthly Ezine and blog with easy-to-use, FREE tips to move beyond chronic imbalance and into healing and harmony (sign up at www.jamiedurner.com).  She is a contributing author of the book “Yoga in America”, to HealthWise Magazine, and is one of the Expert Authors for HealthyWomanGuide.com.  She is also the yoga expert and instructor for Your Health Professional online professional exercise program.

Local Colleges Provide Great Resources

I never really thought about much less used technical colleges until I was an adult out of college.  However, as an entrepreneur, I have discovered what a goldmine of affordable resources and support networks my local technical college is.  And even if you aren’t in it for business development, there are so many non-credit classes at both the technical colleges as well as continuing education programs at other colleges, that there is something to pique the interest of most everyone.

As a student of life, I just can’t help myself when I look at the course catalogs that come to my house.  It’s not quite as much of a temptation as walking into my library and needing to come out with at least one book no matter how many I have on my nightstand or book shelf in my office.  And that’s only because of needing to carve out an actual niche of time to take a class.  But I do love the offerings…to me what window shopping or gazing lovingly at the pages of the latest glossy magazine is for others.

For the fall I’m looking at two classes: introduction to Photoshop and social media marketing for small business owners.  If I can swing the scheduling, I hope to take both.

I’ve also decided to give back some of what I receive and am teaching two classes each at two different college continuing education programs (Alverno and UW-Waukesha).  I love to teach as much as I love to learn and it’s important to me to be a part of both opportunities.

So if you’re looking for something new and interesting in your life, wanting to expand a new skill, or looking to develop a business tool…I highly recommend a visit to the websites for your local colleges!