In this video I’m going to teach you a quick and easy pranayama or breathing practice that you can do in the morning before or after yoga and meditation or even by itself.  It’s called the 9 Clearing Cycles and it’s an ancient Tibetan practice that help wake up your body, increase your vitality and improve your concentration skills.

This is the second post in a series of my personal morning rituals that I’m sharing with you. If you want to live a positive, intentional life, then starting your mornings with ritual is a where you should begin! Last week I shared a morning yoga practice for stiffness that you can do with this breathing practice. 

Though I love doing this pranayama practice in the morning, it’s fine to do it anytime of the day. In addition to combining it with yoga and meditation, it can be part of your other self-care rituals like acupressure massage.  I have a FREE self-acupressure guide that you can download below which will help keep you relieve tension and manage stress. You’ll love it!

Morning Pranayama: Nine Clearing Breaths

In the morning, most of us want to build energy, but it’s important to make space in the body and mind first.  The 9 clearing cycles is a nostril breathing practice that was introduced to me by my teacher Sarah Powers over a decade ago. 

These Nine Clearing Breaths help to clear the energy channels of the body as well as the “poisons” of the mind which impede energy flow and stall our development.  This practice always helps me start the day with receptive awareness which is necessary to keep a positive, open mind, and attract good things. 

Try it! I know you’ll experience the same as well if this becomes part of your morning practice.

Clearing the Nadis and Energy Channels

In this practice, we’re going to be working with the breath moving through the left and right nostrils.  These relate to the Ida and Pingala nadis or energy channels of the body, that circulate Prana, Qi, also known as our “life force” that is connected with the breath. 

These channels help balance yin/yang, left/right, female/male energy, and certain habitual tendencies related to these energies. They serpentine around the Sushumna, the central channel, which contains the chakras or energy wheels. 

You’re purifying these three channels as well as the chakras in this breathing practice.  It also incorporates quick exhalations from the belly which awakens our main power center, Manipura, the 3rd chakra.  This is where you’ll experience a burst of energy.

How to do the Nine Clearing Cycles

Come into a comfortable seated position and make sure your spine is long and lifted.

We’re going to use our right hand to control the breathing for this whole practice. Cross the pinky finger over the ring finger as you’re looking at the palm. Place the ring finger to the left nostril, the thumb to the right nostril. The other two fingers rest at the third eye, in between the eyebrows.

Pre-Clearing the Nadis

First we’re going to prepare the channels by doing a pre-clearing.

1. You can open your airways with essential oils like Peppermint or the Breathe Blend.
2. Then close the right nostril and take five deep breaths through the left nostril.  See if the inhalation and exhalation can be about 5 seconds in length. The left nostril relates to Ida nadi, yin, and one’s feminine nature.  The poison of the mind associated with it is attachment or greed.
3. Then close the left nostril and take five slow breaths through the right nostril.  This relates to Pingala nadi, our yang, masculine nature. The poison related to this nadi is anger.

Nine Clearing Cycles

Now we’ll do the Nine Clearing Cycles working with the Ida first (left nostril), then Pingala (right nostril), and then through both nostrils.  there’s three cycles for each nadi which equals nine.

Each cycle consists of four parts (see video above for demonstration):

1. Inhale through the nostril for ~ 5 seconds.
2. Exhale through the nostril for ~ 5 seconds.
3. Inhale through the nostril for ~ 5 seconds.
4. Exhale quickly through the nostril and with the belly pressing in toward the spine (not so hard that it’s like your blowing your nose).

Let’s start with opening the ida, the left nostril.  Imagine that you’re letting go of your attachments and greed.  This can be the way you’re physically holding on to material items, or old patterns and beliefs.   

With the pingala, the right nostril, you’re letting go of any anger, hatred or aggression in your life.  

Now bring the hand down and do the cycles through both open nostrils, imagining that you’re letting go of any delusion, misunderstanding how life is working around you.

After the nine clearing rounds, inhale and hold the breath in for 10 seconds.  Exhale slowly and hold the breath out for 5-10 seconds. Finish with three slow, even, deep breaths.

I hope you feel more clear, awake, and maybe even more powerful after doing this morning pranayama practice! Please let me know in the comments if this is something you’d like to add to your morning ritual!

Our skin is a reflection of the body’s inner harmony.   As I’ve already shared in Natural Secrets for Beautiful Clear Skin much of our skin’s appearance has to do with how well hydrated we are, how balanced our diet is, and how well we’re avoiding and eliminating toxins.   However, it’s also possible to experience holistic health by treating the outside of the skin too.  I love to combine 2 ancient Ayurvedic practices for the skin that create systemic benefits.  This morning skin care routine will nourish your whole body, boost your energy, and improve your mood!

Continue reading or scroll down for my two instructional videos.

Why You Should Adopt a Morning Skin Care Routine

Morning time (between 3-7am) is related to the Lung and Large Intestine organs, according to Chinese Medicine, which is also related to the skin.  So it’s important to nourish the skin at this time to bring balance to those organs.  The opposite is also true, that this is the best time to do a deep breathing practice and stimulate bowel movements to support clear, healthy skin.

Working with the skin can be both invigorating and calming, which is a wonderful way to start the day.  Taking the time to connect with yourself with touch – a powerful form of self-love – is also a huge aspect of achieving holistic health.

Combining the Ayurvedic rituals of Dry Skin Brushing (Garshana) and Ayurvedic Oil Massage (Abhyanga) in the morning will jump start your body to work at it’s finest while also connecting to your heart and loving nature.

Benefits and Practice of Dry Skin Brushing (Garshana) and Ayurvedic Oil Massage (Abhyanga)

Dry Skin Brushing and Ayurvedic Oil Massage share these benefits:

• Increased circulation of blood and lymph throughout the body, which improves immune system function
• Greater removal of toxins and impurities from the body as lymph drainage is stimulated
• Improved muscle tone
• Beautiful luster on the skin
• Stress relief
• Feeling both invigorated and soothed in body, heart, and mind

Dry Skin Brushing exfoliates the skin and unclogs pores.  Then the skin can absorb nutrients and health-b00sting elements from the carrier and essential oils used in the Ayurvedic Oil Massage.

Before getting to this morning skin care protocol, you may want to download my FREE stress-relieving self-acupressure guide that you can use in the evening, sandwiching your day with self-love!

How to Dry Brush Your Skin

Instructions

1. Use a brush with natural bristles.  I prefer using a long-handled brush like the one featured below.  I like to add a few drops of therapeutic-grade essential oil to the bristles so they immediately enter the skin after the outer layer is exfoliated away.  (If you’d like to do your face too, make sure you get a soft brush made exclusively for dry skin brushing of the face – see video for instructions.)

   

2. Stand in the shower or tub so you dead skin cells are captured.
3. Brush lightly, starting from your feet and moving up in long strokes.  All strokes should be moving from your extremities into your center, toward your heart, to improve circulation.
4. Create clockwise strokes across your abdomen, chest, and inside each armpit.
5. Avoid any areas where you have cuts, rashes, eczema, and burns.  Go lightly over the breasts and abdomen, which tend to be more sensitive.
6. Before rinsing off, go to the next practice of Ayurvedic Self Oil Massage.

How to Perform an Ayurvedic Oil Self-Massage

This routine is very soothing for the body, heart, and mind.  The ancient ritual of anointing your body with oil can be deeply spiritual as well, helping you connect with your inner Goddess.

The oil also helps protect your skin as it’s moisturized and should be used instead of any conventional lotions that are filled with preservatives and other toxic substances.

Instructions:

1. After dry brushing your body, choose an oil to use for the Ayurvedic Massage.  Sesame seed oil is a great neutral oil that can benefit all constitutions.  If you’d like to use an oil that is specific to you type of skin, choose from below:
   • Dry skin (Vata Dosha) – Avocado, Olive, Coconut
   • Red, sensitive skin (Pitta Dosha) – Almond, Sunflower
   • Oily skin (Kapha Dosha) –  Safflower, Corn
2. Warm the oil gently under hot water before massaging it over your entire body.
3. Start with the scalp (if you don’t mind washing your hair afterwards or just leave it in as a day-conditioner).  Then continue to face, making upward strokes from jaw to forehead.
4. Massage down the torso and out to each limb.  Spend some extra time massaging the belly clockwise, in the same direction as digestive flow.  Also make sure your hands and feet are thoroughly massaged, which each contain important acupressure and marma points responsible for vibrant health.
5. Take a hot shower or bath to slowly remove the oil.  It’s best that you only use soap on strategic areas that tend to smell like the genitals, armpits, and feet.  The soap should be free of harsh, toxic ingredients since you’re skin will now be a sponge and pretty much a direct path to the bloodstream.
6. Dry off gently by blotting your skin with a towel.
7. For a sensual touch that is said to give you the aura of a saint, apply 1-2 drops of sustainably-sourced sandalwood, jasmine, or rose essential oils to your belly button, nipples, and temples.

I hope you can make time for this skin care routine every morning!  Please let me know how it works for you, in the comments.

If you haven’t done so already, you’ll want to get my stress-relieving self-acupressure guide that will help you relieve tension, boost your energy, and improve your sleep in less than 10 minutes!  You can add this protocol at the end of your day.

When you think about strength training (or weight lifting), images of body builders or over-enthusiastic CrossFit athletes may come to mind.  For women especially, it may seem that this type of training is not how you’d like to achieve overall wellness.  However, once you recognize that there are many different approaches and surprising benefits of strength training, you may quickly change your mind!

It has taken me a lifetime to realize that this is one of the best ways for me to care for my body and mind, and has made me confront some stubborn beliefs that I know others hold as well.  Here’s a helpful list of reasons why I’ve been lifting weights as my main form of exercise lately and why I think you should too!

5 Surprising Benefits of Strength Training

1. Boosts Metabolism for Long Periods of Time

A slower metabolism is what we blame for the pesky weight gain that many of us experience as we age.

There are many reasons why metabolism decreases and our bodies become less efficient at burning calories and stored energy (fat), and why it’s different from person to person.  Yes, genes play a role to some degree, but it’s small.  Diet and lifestyle patterns influence our metabolic rate much more.

Extended periods of stress, high carbohydrate diets, eating too many processed foods, inactivity, and being exposed to environmental toxins can all lower your metabolic rate, increase fat stores, and exacerbate certain diseases like diabetes and hypothyroidism.

This is good news though, because it means that we’re not a victim to our metabolic rate and are capable of controlling it (and prevent certain diseases)!  Exercising regularly is essential to regulating metabolism, especially resistance exercises.

With cardio exercises like running, cycling, or swimming, your metabolism is increased during the activity, but quickly moves down to it’s resting rate.

Lifting weights, on the other hand, can keep your metabolism revving for several hours and even days after you finish!  The reason for this is that strength training challenges your body so much that it needs greater time to recover.  But as long as your careful with form and you don’t harm your joints, this is a good stress that actually makes you not only stronger, but more efficient with burning fat as energy.

2. Provides Stability and Safety as We Age

A few months ago in a tennis clinic, I pulled a muscle for the first time in my life.   My calf muscle snapped and spasmed after I made a simple lunge for the ball.  It made me realize that even though I consider myself fairly active, I apparently had a muscular imbalance that left my calf vulnerable.

That’s the point where I really started spending more time in the gym doing heavy squats and weighted lunges to condition my leg muscles equally.  As an outcall Acupuncturist (hauling a massage table around town) and Yoga Instructor, strength training is ensuring that my body will be able to last as I care for others in the community.

Whether you need to keep your body conditioned for your job or sport, it’s still essential you build muscle as you age since sarcopenia is inevitable.  In addition to eating more protein, as advocated by Functional medicine practitioner Gabrielle Lyon,  lifting weights will also help you maintain muscle mass.  You’ll spend more time enjoying fun activities and less time worrying that you’ll fall and decline in health.

3.  Improves Your Mood and Mental Health

Like all forms of exercise, strength training releases endorphins which can drastically improve our mood.  However, there are studies that now show resistance training is actually more effective than aerobic exercise in supporting the management of mental-emotional issues such as anxiety, which is a growing concern in our country.

4.  Challenges Body Ideals and Fixed Beliefs

What do you think of people who lift weights?  Do you make assumptions about their interests, intelligence, and sexual preference?  I’m calling this out because I know for a fact that many people have unkind thoughts and weird assumptions about other people that they feel threatened by.

I wrote about my body image issues and other people’s assumptions in How To Be Thankful For Your Body As It Is.  This is the main reason why I’d always been afraid to do a lot of weight training.  I was already short and stocky – not the “ideal” body shape for a woman – and I didn’t want to move even further away from being “feminine”.  I’m over it now though.  This is not something I believe anymore!

Women, if you want to be a stronger force in the world, I feel like tapping into your physical strength will help you feel even more powerful.  Gone are the days where we need to be soft-spoken, demure, and feel like we need to look smaller than men.  Let’s be strong alongside men!

All bodies are beautiful whether we’re large or small.  Strength is more about function, the body’s ability to confront challenges.  I may look bigger than most as I find the perfect about of strength to sustain my fun & active life.

I’m not afraid to look strong!  Are you?

5. Increases Self-esteem And Confidence.

As you start your strength training journey, you’ll need to overcome a few things I already mentioned:

• Worry about hurting yourself
• Concern for what other people think about you
• Intimidating gym equipment

Once you get over these though, a new degree of confidence is going to emerge.  You’ll feel that you’re not only more physically capable to play sports, carry heavy objects, and such, but that your stronger inside.

Strengthening your body will also strengthen your character.  It will strengthen your resolve to stick to a program for your benefit and for the people who rely on you.

You’ll become a confident role model for those you share your life with.

How to Start a Weight Training Program

Are you interested in strength training but don’t know where to start?

Getting personal training at the gym is a good place to begin to make sure you’re doing the exercises correctly.

Once you become accustomed to dumbbells, barbells, cables, and kettle balls, you may want to start looking at magazines and videos for inspiration.  Right now I’m loving the content on YouTube from MegSquats, BodyBuilding.com, and Kat Musni Fitness.

I hope learning these benefits of strength training has peaked your interest in giving it a try!

Do you incorporate strength training into your exercise program?  How has it worked for you?  Please let us know in the comments!

Want to release stress, dissolve tension, and spark your creative juices?  Float therapy in a sensory deprivation tank can bring you all of that as well as deep peace of mind!  I highly recommend it and here’s why…

Float therapy has been popularized by athletes, celebrities, and other influencers who want to condition both their bodies and their minds.  This is something we all can be striving for though!

Yes, there are several modalities that can do that too: the mindful movement of Yoga, the energetics of Taichi or Qigong, skilled massage, and of course Meditation.  However, these methods are not attractive or accessible for everyone (like my dear husband!).   I believe floating is a happy medium, where most people can experience peace without feeling like they need to learn special skills.

What is Float Therapy?

I had a vague idea of what floating was when Anna from Insight Float invited me to try out their services.  I knew it involved two of my favorite things – water and relaxation – so of course I quickly accepted!

When booking my appointment on the website, I learned that Insight Float has two different sized tanks.  Each of them provide two very different experiences.  Rumi, the larger, custom-made one, is best for pregnant women and athletic recovery.  Lilly Pad, the standard tank, is best for people who want to feel more grounded and is best for those experiencing anxiety.  I decided to book Rumi, just to make sure I had enough space to move.

At my appointment, I was warmly welcomed by Sarah.  She gave me a thorough 10 minute orientation about the floating experience that quickly turned my fear into fascination.

The float tanks are filled with 10 inches of body-temperature water, in which 1200 lbs. of epsom salts have been dissolved. The salt water matches the pressure inside the body, allowing one to float and feel perfectly balanced.

My Experience with Sensory Deprivation

I entered the water with nothing on.  My legs effortlessly floated up, allowing me to rest back suspended by the warm water.  I had brought in a floating light, but turned it off after a few minutes once I started relaxing.

The sound of my breath was amplified in the silent space.  I stretched out my inhalations and doubled the length of my exhalations, making a conscious effort to let go of tension. 

I became distracted as I started noticing pain in my upper back and neck.  With my arms above my head, the tightness in between my shoulder blades quickly dissolved, but the pain in my neck became more pronounced and pinpointed.  For about 10 minutes I fidgeted, massaged, and wondered if I’d ever get comfortable (not unlike my struggle with seated meditation!) 

There was a shift when I realized I was spending too much time focusing on discomfort. I was saying to myself, “this would be perfect if only I didn’t have this pain in my neck.” Once I acknowledge this, I went back to my breath, knowing that I could still appreciate this simple moment regardless of tension. I don’t know how much time had passed, but when I brought awareness back to my neck, there was no more pain!

From that moment on, which was about 30 minutes into my session, I slipped into the deepest meditation since before I had my son (back when I’d go on silent 5-day retreats!).

Soft music ended my session.  As I sat up, I almost started to cry.  I had tapped into something really big here, not just for myself, but for my family, friends, and clients.  I wanted everyone to know about this therapy and it’s possibilities for healing!

Benefits of Float Therapy

I felt grounded, clear, and confident for days after my first float therapy session. There are even more benefits of floating than what I experienced though! Here’s a list of possible effects that sensory deprivation in a float tank can create:

• Clarity of mind
• Reduced pain and inflammation
• Relaxed muscles
• Balanced emotions & improved mood
• Flow of creative thoughts
• Relief from pregnancy symptoms (swelling, pain, agitation, etc.)
• Clear skin
• Regulation of blood pressure
• Improved immunity
• Deeper sleep

What do you think?  Are you up for trying float therapy too?  I’d love to hear about your experience once you do!  Please let us all know in the comments.

Well wishes to you…

Are you wondering how it’s possible to survive without coffee?  

Perhaps you’ve been dragging since the time change. Or maybe you have a hard time getting going throughout the whole year without loads of coffee. You probably need another boost of caffeine to beat the afternoon slump. If all this is true, it’s likely you’ve also developed a coffee habit you can’t break without getting headaches or other withdrawal symptoms.

If you’re wanting to be your healthiest possible, it’s worthwhile getting to the root cause of your fatigue.   You can survive without coffee if you explore natural energy boosting solutions instead.

When we experience fatigue after a time change, or anytime really, what we really need is to go to bed early and get up early. This is easier said than done for most of us though. Look back on Natural Sleep Remedies, Part 1: Finding Your Rhythm to learn how to get your sleep back on track, especially for getting yourself to sleep early.

What I’m most interested in offering you here are ways to perk up your energy during the day without stimulants. Why the concern?

There are conflicting studies about the benefits of caffeine in coffee. Some say that it reduces your risk of cancer, Parkinson’s disease, Type 2 Diabetes, and heart disease. These diseases are also avoidable if you eat a balanced, organic whole food diet though, so I’m more concerned with the negative impacts of coffee and other stimulants on our health.

Everyone knows that we live in a stressful, fast-paced society. Stimulants activate the sympathetic nervous system and ask the body to secrete more cortisol and adrenaline. These hormones have a very negative impact on our health longterm by lowering immunity, creating internal inflammation, causing weight gain and creating depressed feelings.

Negative effects of coffee:

• Diuretic, dehydrates the body

• Can cause stomachache, GI issues

• Creates nervous energy, agitation

• Considered “hot” in Chinese Medicine, can create health imbalances over time

• Can cause insomnia

I know how it feels to be ruled by caffeine. There was a time when I needed it to get me to school in the morning and to function at work throughout the rest of the afternoon and evening.

This stimulant was covering up my main health issue though. I simply was not getting enough sleep and had disrupted my circadian rhythm severely. When I decided to wean off of it, it took awhile to readjust, but I managed. Now I just use natures cues and some healthy alternatives to help me greet the day instead.

Here are my suggestions on how to survive without coffee or other stimulants:

Get More Sunshine

Humans are diurnal creatures and we are ruled by the life-giving power of the sun. The sun naturally picks up our energy and brightens our mood. Also, when we receive sufficient sun exposure early in the day, our pineal gland secretes melatonin earlier at night, helping us to fall asleep easier, initiating a healthy circadian rhythm.

Exercise

Getting enough movement circulates your blood and energy, increases metabolism, and perks up your mood. Just be careful not to overdo it and create a stress response. If you exercise early in the morning in the sunshine, then you’re maximizing your ability to perk up during the day and reset your sleep clock at night.

Yogic Breathing

Everyone knows that the breathing practices in yoga can help one become calm and feel more embodied. Did you know that there are some breathing practices that are actually stimulating? Kapalabhati (skull shining) breath is the best option to try. I made a video of it a few years ago. You can view it here!

Essential oils

Diffusing essential oils, experiencing them aromatically, is the quickest way to effect your mood. Citrus and mint oils are especially effective in perking up your energy. There is a big difference in quality among brands though, and some are more effective than others. Please see my essential oil page for my suggestions and let me know if you need help deciding which oils are best for you.

Natural Herbs

There are several Western and Eastern herbs that improve your energy without stimulating the sympathetic nervous system and adding stress to the body. Look for adaptogens like cordyceps, American ginseng (more cooling than Eastern ginseng), and ashwaganda which actually help the body adapt to stress while improving cellular function. This herbal blend is my absolute favorite!

So say you just love the ritual of drinking coffee in the morning. What do you drink instead? You can try:

• Decaffeinated coffee (if you need coffee taste but no caffeine)

• Green tea (small amounts of caffeine unless you buy decaffeinated)

• Barley tea (be aware it contains gluten)

• Rooibos (my favorite with coconut milk)

• Kombucha (highly nutritious and feeds your cells, thereby picking up your energy!)

Experiment with these solutions over a relaxed weekend so you don’t have to worry about getting anywhere on-time. Remember, it’s important that you allow yourself to get tired at night and listen to it’s cues to fall asleep by 10pm. Eventually, you’ll find your natural rhythm that’s aligned with the movement of the sun.

Living in harmony with nature is the key to good health. You can survive without coffee!  I know it’s possible for you, if you try!

Are you trying to break your coffee habit?  Why, and what’s working for you?  Please let us know in the comments!

Health is not just normal range vital signs, Body Mass Index, and blood tests.   Sure, physical exams with your Medical Doctor are important to rule out serious conditions! But even The Center for Disease Control (CDC) and World Health Organization (WHO) define health broadly as “a state of complete physical, mental, and social well-being and not just the absence of sickness or frailty.”  I would add that emotional and spiritual well-being make the whole health picture complete.

Read on or watch the video below to learn what it means to be healthy and the markers that I consider important.

Before we get into it, you may want to pick up my Stress Relieving Acupressure Guide for FREE by clicking the button below. Stress can affect every aspect of your health, so it’s important to get it under control! I really believe these 6 acupressure points will help you!

Are You Really “Well”?

“Well-being” has more to do with how one feels and less about a number on some test. But I would also challenge that it’s not simply a personal perspective. I’m often surprised that some people conclude they are healthy when it’s a fact that they are sick often or suffer with chronic conditions like allergies, eczema, colitis, asthma, or are in constant pain.

For some people, “well-being” could be an acceptance of these chronic issues. They are so common in our culture, they don’t stand out as being abnormal.  Some people don’t realize their condition can be improved, which may increase their acceptance of it. Or, there might be a reluctance to acknowledge poor health if major lifestyle changes are necessary.

Wellness is something that we must always be striving for.  This is especially true when we’re challenged with so many social and environmental factors that threaten our holistic health.

What is Holistic Health?

Some people think that the word “holistic” is a trendy word meaning that you’re into natural living. That’s not necessarily true, though you’re likely to find holistic health when aligned with alternative medicine and Eastern healing arts.  

The word holistic means “whole” and refers to finding physical, mental, emotional, and even spiritual health.  This is why I love to practice and teach yoga, which means “to yoke together” and to unite all the aspects of ourselves.  Yoga in itself means “holistic” and when we experience Yoga, we feel a deep sense of peace in all areas of our lives. So holistic health is an experience of how we feel, how we relate to ourselves and others, and how we approach life.

Holistic Health is Not Perfection

Below are the markers that I look for when assessing health, besides what your medical doctor would tell you. And no, I am not in perfect health either. I’m an Acupuncturist with a thyroid disease in remission and a Yoga Teacher who is technically overweight.

Even though I’m comfortable in my skin, I’m not resigned to settle where I am. I’m constantly moving toward being the healthiest version of myself so I can share my solutions with others who strive to do the same.

Indications of Good Physical Health

• Clear skin – Acne and rashes often indicate hormonal imbalance and point to poor gut health and possible food intolerance as the culprit.
• Daily well-formed bowel movements – Again, we look at poor gut health when stools are either too hard & infrequent, or too loose.
• Good muscle tone – Skinny does not equal healthy!  Having a low BMI does not mean that you’re in ideal physical shape. In addition to a lower fat percentage, having good muscle tone is important to support the joints in your spine and limbs so you maintain good posture and stay free of injury as you age.
• Flexible joints – Being able to sit on the floor comfortably and touch your toes from a standing position are good indicators of sufficient flexibility.
• Having 2 or less colds/year without any secondary infections – If you’re constantly getting sick or you’re ending up with ear infections, sinus infections, bronchitis, or pneumonia after catching a cold or flu, then there is much room for improving your immunity (gut health) through a better diet, nutritional supplementation, detoxifying your body, and managing stress.
• Sound sleep – Being able to fall asleep easily and stay asleep is not just a good indicator of physical health, but mental & emotional well-being too. Physical tension, hormonal issues, and indigestion can keep you awake, but so can pensiveness, anger, and regret.
• Physical ease – Pain is always an indication of inflammation and that your body needs help. In Chinese Medicine, pain is the result of Qi (life energy) and Blood stagnation, that can be caused by injury, muscle imbalance, inappropriate diet, stress, too much/too little activity, and much more…
• Regular menstrual cycles – Absence of flow, scanty flow, heavy flow, short cycles (less than 25 days), long cycles (more than 31 days), and pain all indicate a disharmony from a Traditional Chinese Medical perspective.  A regular menstrual cycle and proper egg development are responsible for fertility, so extremely important indicators of health.

Indications of Good Emotional Health

• Resilience – This is harder for kids and definitely comes with maturity. Being emotionally resilient means that you bounce back quickly when challenged by difficult circumstances & stressful situations.
• Compassion and empathy – Can you understand and feel the pain of others? Can you put yourself in their shoes?
• Emotional expression – We can express our feelings to resolve conflict and process emotions. At the same time we don’t dump our feelings on people when it’s not necessary or welcome. The appropriateness of emotional expression in situations is what makes it healthy or not.
• Gratitude and forgiveness – Both of these feelings help us appreciate our life and also help us to move on and build hope about the future.

Indications of Good Mental Health

• Focus – Are you able to organize your mind and follow through on tasks without overwhelm?
• Perspective – It’s important to see a situation from another perspective and understand someone else’s point of view.
• Ability to establish new beliefs – Rigid thinking can lead to cynicism, depression, antisocial behavior, and poor health in general. It’s healthy to have an open mind and consider new possibilities. We should be able to back off or change course when we notice that a certain activity/habit is negatively affecting our health and relationships with others.

We all have something we can be working on to move toward holistic health.  All of the indicators on this list can be improved, so I hope you are motivated to make some changes!  

Do you have a hard time getting your child to drink water? Maybe it’s hard for you to stay ahead of his or her thirst (a sign that they’re already dehydrated). Or perhaps you’re challenged with an older child who’s not under your influence as much (like at school) who also prefers sugary, less hydrating, low-nutrient drinks like juice, processed milk, and soda.

If you’re a health-conscious parent, you know about the benefits of water and how necessary it is to nourish our cells and drive most physiological functions in our bodies. The most popular recommendation right now is drinking half one’s body weight of water in ounces. But we often need more than that when the weather is hot, we’re sweating a lot, or when we’re sick. Dehydration can happen to people of all ages when we’re losing more water than we’re consuming. Sometimes dehydration can be so severe that a hospital visit is necessary to treat with IV fluids. Getting kids to prioritize drinking water is your best option to prevent serious issues.

Don’t worry though! It is totally possible for you to help your child establish this healthy habit. Here are several tips I can offer that have worked in my family to keep my son well-hydrated and preferring water over other drinks.

How To Get Your Child To Drink More Water

Model drinking water at home

If your kids see you reaching for coffee, sodas, juice, or even alcoholic beverages (that look like juice!) instead of water, then they’ll want what you have and will not understand the importance of water. You’ll need to teach them that water is best for you and for them.

Offer water first thing in the morning

Everyone, adults and kids alike, would benefit from drinking water first thing in the morning. This primes the body to start peristalsis (moving the digestive tract) which is one of the body’s main detoxification methods. Offer water to your child as soon as they wake, or even leave a large cup of water next to their bed so they can get in the habit of drinking as soon as they wake up. Of course it would be good for you to be doing the same! Adults should try to drink a 1-3 glasses of water upon waking. Your digestion should improve!

Let your child have their own special cup or water bottle

It can make all the difference if your child has their own water container. Let them pick out a special cup. Let them decorate their water bottle with stickers. It’s best to drink out of stainless steel, ceramic, copper, or glass, but plastic will do if that’s all that’s available.

Keep a pitcher of water at kitchen table

You’ll whole family will find it easier to drink more water if you keep a pitcher full on the kitchen table at all times. Kids love to be able to help themselves, so you could even make it easier for them by having a pitcher small enough that they can pour from themselves.

Always travel with water

Try to get your child in the habit of taking a bottle of water with them everywhere. All car rides, school, field trips, and even play dates (if you’re child is uncomfortable asking the parent for water).

Flavor the water

Of course it’s best if a child can appreciate the flavor of water alone. If they prefer drinking juice, try offering flavored water as a healthy alternative. Add sliced cucumber, lemon, berries, and/or mint. Our family also loves to drink a chilled hibiscus tea which tastes fruity but does not have any sugar.

(If the whole family agrees that the house water tastes bad, you may want to consider water testing & filtration!)

Drink sleepy time teas as bedtime ritual

Many families prefer to have milk at bedtime to help induce sleep, but unless you’re drinking raw milk, there’s not enough nutrients and way too much sugar in processed, lower fat milks. As a bedtime drink, you’re better off offering water alone or a bedtime tea to make it a more special ritual. Chamomile or lavender teas can help them relax to support better sleep. Offer it 1-2 hours before bed so they can go to the bathroom before falling asleep and not risk having to wake up to pee.

Teach child signs of dehydration & the risks

Again, dehydration is very serious. If you can spot it easily in babies and toddlers (no wet diapers within 3 hrs, crying without tears, sunken eyes, fever, and/or dry mouth). You’ll need to teach your older kids the signs of dehydration if they’re away from you much of the day. Teach them that they need to drink more water, and maybe even get help from their caregiver, if they’re experiencing:

• thirst
• a dry and sticky mouth
• dark and strong smelling urine
• infrequent urination (they should be going every 3 hours or so)
• infrequent stools (they should be pooping every day)
• headaches or muscle cramps
• dizziness
• irritability
• rapid breathing

Try to drink mainly room temperature water

While ice cubes may make drinking water more fun and ice water can feel refreshing on a hot day, it’s not the best way to drink water. We usually slow down and sip cold water (as we do hot), so it’s not as efficient as room temperature water for getting water into a child quickly to quench their thirst. Also, according to Chinese Medicine theory, cold inhibits the movement of Qi (vital energy) in the body, so can also create stomach pain or slow digestion, as can other cold foods and drinks. Still, I support you in doing what you need to to encourage your child to drink! So if you need to buy fancy ice cube trays, so be it!

I hope you’ll benefit from these tips on how to get your child to drink more water! Please let us know how you’re doing with them by commenting in this post. Moms everywhere would also love to hear your tips if you have any I didn’t mention! Well wishes to you and your family…

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Did you know there is a way to experience the benefits of acupuncture on your own without any special tools or knowledge, by simply using movement and your imagination? It’s called Qigong, and it can be key in staying well season to season. Try the Qigong video below to clear stress from your day and to initiate healing!

I hope you are able to integrate this practice into your daily routine! If you have any questions, please ask them in the comments…

Do you have Hashimoto’s Thyroiditis or Hypothyroidism?  Did your doctor tell you to take prescription thyroid medications for the rest of your life?  Me too, but I trusted my body more than I did my doctor’s advice.  I proved to myself and others that it is possible to heal.  Read on to learn more about my powerful natural solutions for hypothyroid disease that you might want to try too!

I’m passionate about alternative medicine and whole food nutrition. They offer great support and healing potential to people with chronic disease.

I hope my thyroid healing story inspires you to try to treat your thyroid imbalance naturally! Of course it’s best to have the guidance of a doctor who is supportive of weaning from medication and trying new things. But ultimately, your health is in your own hands. Your choices can shape your reality. I hope it’s a healthy & happy one!

Please tell me your story in the comments!  I’m happy to answer any questions you have too. I am an expert in my own health.  I can offer you support as you become an expert in your health as well!

The benefits of gelatin have been known for quite awhile in cultures where traditional diets are prevalent and respected.

But if you’re like me and grew up in the suburbs on popular processed foods, your only exposure to this super nutritious food is in the form of sugary Jell-O brand gelatin. (It was actually an obsession of mine for quite a while – I even had a Jell-O recipe book as a tween!)

Gelatin could be the missing link to restore your health, so it’s important for us to become familiar with it’s many benefits and ways to include it into our diet (besides eating boxed Jell-O).

The Benefits of Gelatin

Gelatin is a protein derived from collagen, which resides in the skin, bones, and connective tissue of animals. You know, the parts of the animal that we tend to throw out in our culture!

Are you aware of these important benefits of gelatin (and collagen)?