Why did you choose to get into this industry?
”I always wanted to practice psychology but knew very early on that the traditional medical model of psychology does not fit with who I am or with my life goals. The medical model focuses more on dysfunction and how to treat it, while positive psychology explores how ordinary people can become happier and more fulfilled. I found positive psychology, which is the scientific study of human flourishing and an applied approach to optimal functioning, and knew this was exactly what I was supposed to do because it sets me apart from other professional coaches, such as life coaches.”
You can find her at Unapologetically Flawsome with Brittany Pacini (https://www.facebook.com/groups/538491282989145/?ref=share)
Mindfulness allows us to use our emotions as a guide and to reclaim our power within each moment. We do not need to give in to anxiety, though we undoubtedly will from time to time. We do not need to sit in our sadness every time we feel it stirring, but we can choose to do so in order to reflect on its origins and how we want to respond. A useful practice that can help change your mindfulness practice is the simple act of “putting a period on it.*”
We know we need to accept our emotions and honor them. In so doing, we need to name those emotions and accept that they are a natural human response but impermanent. And we are told that in this mindful response to our difficult or even joyful emotions we must inquire as to their origins and let go of the need to control them. Psychologists offer multiple versions of four, five, six and ten part steps to mindfully manage our emotions in this way. I find, however, that “putting a period on it” is something I can actually remind myself of --in the moment. I am responding emotionally, after all, right? I am not always able to take the time to remember every step of the acceptance and release process but I can tell myself to “put a period on it.”
When I’m in traffic and my heart begins to race as I realize that I am definitely going to be late and should have left when I’d originally planned, or when I receive word from the mechanic that I need multiple unexpected repairs, or when I feel a family member or a friend has let me down… I can say “I am feeling _____________. I will put a period on that and move on to find my next best step.” I might have to do more reflecting later if it’s a big issue. But naming it and moving on in the moment allows me to find a solution orientation instead of just reacting or fueling my negative feelings. I see the situation for what it is. I see my objective more clearly. My heart rate begins to slow, my breath regulates, and my ability to listen, plan, & even smile can return.
The next time you feel negative emotions taking over, consider "putting a period on it.” See how it feels. You might just find that your emotional response is easier to move through than you would have thought and you can get on with your day. Period.
-Sarah Roberts: MySoulSongs 411 Yoga
*(Amara, H., 2014)
We are here to help you figure out some easy ways to combat that feeling we sometimes get when the leaves fall off the trees and the sun sets way too early and we start unpacking our winter gear in preparation for those hibernation months of winter…
But first, why are we talking about beating the winter blues?
Depending where you live—New York City versus Los Angeles—winter will either be something you dread or something that passes you by without noticing.
Sometimes even people who live in the warmer states like California experience cyclical changes that affect their moods and disposition.
The extreme form of this is called SAD or Seasonal Affective Disorder. SAD is a cyclical form of depression caused by changes in the circadian rhythm—a 24-hour cycle that regulates biochemical processes in the body.
For some people, as the hours of sunlight decrease in the fall and winter, their circadian rhythm cycle can become disrupted. The hormone melatonin and the neurotransmitter serotonin suddenly drop in the winter and this causes lethargy, depression, irritability and weight gain.
So what are our top 10 tips for beating the winter blues?
1. Take Vitamin D3
Vitamin D3 is not actually a vitamin, it’s a steroid hormone manufactured in the body from direct exposure to sunlight. Because sunlight is weak or scarce in some winters, be sure to buy Vitamin D3 supplements to make up for lost sunlight!
2. Invest in a high quality light therapy sun lamp:
Light therapy sunlamps are often household necessities in states that suffer from lack of winter sunshine like Washington. Be sure to invest in a high quality sun lamp that you can use throughout the day for 15 minutes at a time.
3. Hibernate happily:
Sometimes it’s best to surrender to winter and take up hibernation like a bear. You can watch movies you’ve always wanted to see or curl up on the couch with a good book you’ve been meaning to read or get all cozy by the fire in your favorite woolly socks.
4. Eat warm, nourishing comfort foods:
Use this time to make those rich bean soups and hearty squash and root vegetable stews that you’ve been wanting to try. It will nourish and warm your body and spirit.
5. Watch comedy shows and improve that make you laugh out loud:
Laughter is the best medicine. Download your favorite comedian and watch the show till you have a stitch in your side from laughing or put on your sexy winter boots and invite a friend out to see your favorite comedian live.
6. Layer up and go for walks outside in the cold, fresh air:
Just because it’s cold outside, it doesn’t mean you shouldn’t be outside. As long as you layer up with woolly hats, down jackets and long johns, even the snow and sleet will be your friend. Take a stroll on a freezing wintery evening and return home refreshed.
7. Spend time soaking it up in a hot tub or sauna:
There is nothing that raises your body heat quite like soaking it up in a hot tub or sauna. Just do it weekly throughout winter! You can’t go wrong.
8. Find a movement class that makes you sweat:
Getting your body moving floods you with feel-good endorphins. So find a high energy dance class like Zumba or African Dance or even belly dancing and get your groove on. Then treat yourself to a cup of hot chocolate afterwards with your new dance buddy.
9. Buy some great looking winter outfits so you don’t feel frumpy:
Take all your old, moth-eaten sweaters to Goodwill and buy yourself some sexy, head-turning winter gear like leggings and boots so you can go out and about in style.
10. Take a vacation somewhere sunny or tropical:
If the winter months are simply unbearable, there is nothing that breaks it up better than a short vacation to a sunny place like Hawaii or Mexico. It will give you the boost to get through the rest of the winter… this time with a tan!
How will I know which of these tips will work for me?
Start by picking your top three that just jump out at you. Those are the ones that obviously appeal to you the most—so that’s a great place to start!
Next, schedule a time on your calendar to actually do them starting tomorrow.
So if you picked hot tub, movement class and nourishing soup, then go out today and buy the ingredients for the soup to cook tomorrow and find a movement class you can start next week and treat yourself to your local hot tub spa on the weekend!
Once you’ve done these three keep doing them if you enjoy them or ditch them if you don’t! And then start adding more from your top 10 list until pretty soon winter will be over and you will yearn to do it all over again!
What do I do now?
If you are one of those people prone to the winter blues and you want to make sure not to fall into that rut this year, then schedule a time to chat with us about more ways to make your winter months not only bearable but pleasurable too!
We can help you come up with a plan that feels good in your bones and we can help you implement it and follow through so that you can beat the winter blues this year for real!
Over the Holiday season as life goes crazy and we are searching for the perfect gift for those around us, please remember to be Kind to all...especially yourself! We challenge you to find true enjoyment this Holiday Season. Life is meant to be lived and enjoyed, let's make that happen! You've got this! Kaha Tahi: Strength Together!
Thanksgiving is right around the corner, so why not give yourself permission to enjoy the season?
Back in July we talked about mindful eating & the value it plays in our lives.
With that, instead of devouring everything we see, what would happen if we took time to enjoy it: the company, the food, and the moments? What would that do for our overall health and wellness this holiday season? A lot actually!
When we eat mindfully, the guilt and shame that often comes with the relationship we have with holiday foods will be gone because we will have taken the time to enjoy, listen, and act!
-Heidi Hills: Kaha Tahi Coaching-
Get "The Glow"...
Ever wondered which foods will give your skin that amazing glow, like you’ve spent a week detoxing on a tropical island?
Sulfur is not just the mush of yolk found in deviled eggs at your annual office Christmas party. Sulfur is actually the secret beauty mineral for glowing skin! Why else would people flock to mineral hot springs to soak in water that smells like rotten eggs?
Sulfur helps your body to:
● Your skin is prone to acne
● You have brittle hair and nails
● You have a pale, pasty complexion
And even if you don’t have any of these symptoms, sulfur is still your go-to for glowing skin!
You've got this and we are here to help!
Our best kept secret for better digestion...
We all know that suffering from digestive problems such as gas, bloating, reflux, stomach cramps, diarrhea, constipation, irritable bowel syndrome or inflammatory bowel disease can seriously hinder our daily functioning and make us miserable.
Your gastrointestinal (GI) tract acts as your body’s food processor and if it’s blocked, overloaded, polluted with toxins such as food additives, pesticides and preservatives, or otherwise irritated, it is going to let you know how it feels by having one of the reactions listed above.
Your GI tract first breaks down your food by the mechanical process of chewing and then by a multitude of complex chemical processes that extract nutrients to feed your system and expel toxins.
The best way to ensure that we are helping make it easy for our bodies to digest our food is to chew A LOT so that our food mixes with our digestive juices so it can easily be digested and better absorbed for optimal nutrition. So what is our best kept secret to better digestion? CHEWING!
Believe it or not chewing is one of the most important aids to our digestion and it’s also one we often take for granted so much so that we sometimes just swallow our food whole, forgetting to grind our teeth altogether! Learning how to chew your food properly (up to 30 times per bite) will help you extract the maximum nutrients from your food and get your digestive juices flowing right AND help keep your weight down and your tummy flat.
How? Because if you eat healthy foods packed with nutrients that you chew properly with each bite, you will be able to recognize once you feel full and you will therefore eat less!
Our clients find that learning how-to chew helps to: ● Sense intuitively when you are full ● Gain way more satisfaction from eating ● Develop a healthier relationship with food
In order to get optimal digestion AND to get in the habit of chewing, try chewing each bite of food at the beginning of your next meal 30 times. (Putting your fork down and breathing between bites will help.)
Even if you only have 5 minutes for a meal, let the chewing relax you and use it almost as a meditation. That way you’ll enjoy the whole spectrum of tastes and aromas that make up the meal, trigger cephalic phase digestion, and your body and brain will be satisfied even with a quickie.
You've got this and we are here to help!
-Jamie Carrier & Heidi Hills: Kaha Tahi Coaching-
Breath and life...
Breath is considered our life force. We check for breathing when someone's in physical crisis. We tell ourselves, "take a deep breath, calm down" when feeling our stress levels rise. We teach breathing techniques to expectant mothers, to athletes, and to those working through trauma. Intuitively, we know how critical and how miraculous the breath is. Yet many of us have actually learned to breathe in ways that are not only unnatural but unhealthy.
Breathing should be easy. Deepak Chopra describes it as "the body being breathed" (2010). I see people in yoga regularly force the breath out during the natural abdominal expansion and gasp for shallow breaths during contractions. They are trying so hard to complete the exercise and regulate their breathing, a natural process, that they are literally fighting their own nervous systems. Talk about stress!
If we can learn to relax and allow our bodies to "be breathed" we can have an immediate impact on our overall health physically and emotionally. A study published in 2011 found that five minutes, just five, of slow, deep breathing--roughly six deep breaths per minute--reduced blood pressure and heart rate in hypertensive patients (Bhavanni et al).
Most people take between 10-16 breaths per minute during regular activity and 6-8 during periods of rest. Most people also use only the upper third of their lungs due to stress--actually holding the breath to a degree subconsciously--and even posture. Beth Shaw (2016) describes the modern lifestyle of sitting for long stretches driving, texting, working on our computers, watching our screens as a forward flexion lifestyle. It is nearly impossible to take an actual deep breath in this posture.
We can't change our posture or our breathing overnight, but we can start today making small changes. Find a time today, whether while driving your children to school, prior to blessing the meal as a family, before you enter that high-pressure meeting, or to prepare yourself for bed. Set a timer for just one minute at a time at first. During that minute, practice what is called a three-part breath.
A Simple Three Part Breath Has Profound Effects:
Sit tall. Inhale your breath deeply into your abdomen then your rib cage, then your chest, then your throat. There is no need to hold onto the breath now. Just release it in a slow exhale, completely letting everything go. Notice if you attempted to use your shoulders to initiate the breath instead of your abdomen. That's a symptom of a flexion lifestyle, and you noticing allows you to make a change. On your next breath, focus on beginning in your abdomen, filling it deeply with breath. Feel the difference. Celebrate your progress. Repeat this several times in one-minute practices. Try this for one week. Each week add one more minute until you are practicing this simple breath in five-minute sessions.
This simple practice lowers blood pressure and heart rate, decreases anxiety, relaxes your body and mind together, improves concentration and awareness, and even begins to strengthen your core muscles. Breath is the life force. Let it fill and heal you as you prepare yourself for the back-to-school season and maybe you'll be able to hold onto some of that summer relaxation even begin to feel renewed with each breath not just each vacation.
-Sarah Roberts: MySoulsong411-
Tip of the month: Mindful Eating...
In the modern world we eat for convenience rather than for nutrition. We eat for instant gratification rather than long-term health benefits.
Can you imagine learning a new way of slow eating in which you actually get to experience the tastes and textures of your food rather than wolfing it down in a hurry or snacking on the go?
So what is mindful eating?
Mindful eating means taking the time to honor your food by choosing high quality, organic food, preparing it with care and eating it slowly and mindfully using your five senses to really enjoy it.
It means allocating quiet time to prepare and enjoy eating your meal without rushing or multitasking at the same time.
Mindful eating is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.”
Think of this type of eating as a meditation. It means choosing to be present with your food and the way you eat it.
Eating mindfully can help to:
It is time for you to practice mindful eating if you answer "YES" to any of these statements:
Contact us at firstname.lastname@example.org to schedule a FREE discovery session where we will walk you through a process to uncover what's been stopping you, slowing you down, or keeping you from having the health/life you want and find out which of our Kaha Tahi team members can best help you on your health and life journey. Also, don't forget to check out our bios below or visit www.kahatahi.com and click the "About Us" tab where you can contact one of our Kaha Tahi team directly.
Now, slow down, use your 5 senses when you eat, and make eating less rushed and more enjoyable. You've got this and we are here to help!
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