Archive for the ‘living’ Category
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Tuesday, May 7th, 2013
Ways to fuel the Mind to keep it functioning at its best!
By: Lori Hudson Bertrand D.C., R.N
Lets face it; we all have had our moments- forgetting where we parked the car, a name, birthday, or even an appointment. While these things can sometimes be normal, they aren’t something you want to make a habit of right? Does integrity of the brain come to mind when thinking about a healthy body? We take conscious efforts towards keeping the joints, muscles, skin, digestion, hair, etc. healthy, but what are we doing on a daily basis to keep the mind working at its absolute best? Take these following steps to keep the brain feeling fresh throughout the day:
Stimulate the Brain
If you do this already try something different. For example if you like crossword puzzles and do them often, then try brainteasers or work a puzzle to stimulate the brain in new ways.
Change the Routine
We are creatures of habit – so if you always put your pants on right leg first or put your shirt on then your pants, try switching it up to force the brain to think in a different order.
Continue to Learn
Most people can’t wait to get out of school to enjoy a little more free time but the more we continue to learn the better. Keeping the mind engaged keeps neurons in the brain strong and improves function. So read a book, search the web, or take a class to create new synapses in the brain.
Exercise
Research now shows that exercising even just three times a week can delay the progression of dementia and sharpen brain function. Not only does it improve thought process, but it can also energize the body and awaken the mind to think more clearly.
Dental Care
Periodontal disease and gingivitis have been linked to several health conditions, such as cardiovascular disease, and decreased cognitive function. Bacteria from inadequate oral hygiene are believed to travel up to the brain through the cranial nerves thus leading to plaque in the brain, which is associated with Alzheimer’s.
Brainpower foods/minerals
Protein– can help block the build up of serotonin in the brain (a neurotransmitter making you drowsy and sluggish).
Nuts – typically high in the mineral boron, which has been shown to improve the electrical activity of the brain. Other foods that contain high amounts of boron are green leafy veggies, pears, apples, peaches, and grapes.
Apples – not only do apples have the mineral boron, but also some evidence shows that one apple is just as effective at waking up the mind as a cup of Joe.
Zinc – a mineral that has been shown to improve mental alertness and memory. Foods that have a higher content of zinc are fish, oysters, whole grains and legumes.
Omega’s – crucial in brain development; supports brain function and memory. Foods such as fish, avocados, olive oil, and nuts all contain omegas.
Peppermint – studies suggest that sucking on a peppermint helps keep the mind focused.
Caffeine – some sources have antioxidant properties such as dark chocolate and coffee. Drinking 1-2 cups of coffee a day will help stimulate the brain and enhanced alertness. However, too much caffeine can cause dehydration and jitteriness having the opposite effect on the mind.
Blueberries – anthocyanin is what gives this powerful fruit its rich blue pigment, which is linked to enhancing memory and learning capabilities.
Rest
We’ve all been there, those times where you just feel in a fog. Rest is needed to stabilize chemicals in the body and achieve psychological and physiological balance. It’s crucial, and without appropriate amounts of rest – fatigue, memory loss, impaired mental function, depression and decreased mental clarity can ensue. Just a 10-minute power nap can wake the body and mind up and keep it optimally functioning.
Hydration
Small amounts make a huge difference when talking about hydration. Losing just 3-5% of body weight can adversely effect concentration, memory and reaction time. Losing just 1-2% can result in dehydration; so don’t wait until you feel thirsty because typically by then your body is already low on fluids.
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they pursue their journey towards health and restoration!More of Lori’s Articles HERE. Check out a DEFINE class or workshop to help fuel your mind during the month of May!
photography by: Christi Minter
Tags: DEFINE body, DEFINE body & mind, nutrition, workout
Posted in exercise, living, mind | No Comments »
Headaches 101
Tuesday, April 30th, 2013
A Brief Overview: By: Lori Hudson Bertrand D.C., R.N.
It’s estimated that over 45 million Americans experience headaches with health care costs reaching to an estimated 1 billion a year. With such a common and sometimes debilitating experience, how often are pain meds the first resort to relieve the systems? Instead lets take a look and dig deeper into the most common types of headaches and take into consideration, triggers, specific signs and symptoms and other associated factors that can help distinguish between headaches that affect the body.
Sinus Headache - Pressure and pain over the forehead, cheeks and within the oral cavity. It’s estimated that 90% of these headaches are misdiagnosed as migraines. Usually sinus headaches stem from allergies, viral or bacterial infections. Pain may be aggravated when bending over, coughing or chewing.
Some things to keep in mind: avoid known allergies (food and seasonal). Utilize warm compresses over sinuses and a vaporizer to promote drainage. Ginger, Bromelain, Turmeric, Feverfew, B complex, vitamin C and E have all been shown to provide relief.
Tension (Cervicogenic) Headache – Pain and tightness located from the neck to the base of the skull (suboccipital area), forehead, and temporal area. Usually these headaches stem from postural strain like when studying or doing deskwork, but can also be from stress or temporomandibular joint syndrome (TMJ). Symptoms seem to get worse as the day goes on, increase in intensity and occur daily. Range of motion and flexibility in the neck and shoulders can be limited due to tightness in the neck region.
Some things to keep in mind: Be aware of posture and avoid awkward head positions. Strengthening while lengthening the muscles in neck, upper back and shoulders relieve pain while increasing endurance in these areas keep the body functioning optimally throughout the day. Avoid known allergies (food and seasonal). Magnesium, Calcium and Valerian root have all been shown to be beneficial in relieving symptoms.
(Pictured: DEFINE client : Chau Neason, Photo By Christi Minter )
Hypertensive Headache – Discomfort and pulsating pain either behind one eye or at the base of the skull (suboccipital area) that’s worse in the morning. Associated factors are stress, lack of exercise, high sodium diet, high blood pressure, cardiovascular and renal disease. Note- sustained high blood pressure can be detrimental to the body and should always be examined further. These headaches tend to get worse when reclining and better when elevating the head or when seated.
Some things to keep in mind: Avoid known allergies (food and seasonal). Maintain a high fiber and low sodium diet. Avoid excess sugar, caffeine and alcohol. Magnesium, Calcium, Garlic, Coenzyme Q10 (CoQ10), Vitamin C and Potassium have all been shown to be beneficial in relieving symptoms.
Cluster Headache – Although it’s the least common of the headaches listed, it can be the most intense. They cause severe pain typically behind one eye lasting anywhere from 4-6 weeks at the same time everyday. They occur in clusters, hence the name, attacking 2-3 times in a day. Nausea and sensitivity to light can be seen. Incidence can increase in the spring and fall; associated causes can be infection, toxins and serotonin imbalances.
Some things to keep mind: Avoid known allergies (food and seasonal), monitor intake of sodium, alcohol, coffee and teas. Reduce stress and the glare that can be associated with it. Nutritional support: Calcium, Magnesium, Choline, Valerian Root, Passionflower and Capsaicin have been shown to be beneficial.
Migraine Headache - Can occur on one or both sides of the head, sometimes visual and GI disturbances can occur before the migraine hits. More commonly seen in females between the ages of 10-30 years of age. Symptoms include nausea, vomiting, sensitivity to light and noise that may all be aggravated with physical activity. Diet, hormonal changes, hereditary factors and daily activities have all been linked to triggering migraines. If you suffer from migraines or know someone who does, join me May 4th at Tanglewood from 1-230 for my workshop specifically on migraines. We will cover what areas of the body are affected, common triggers and associated factors that can set off a migraine, followed by strengthening and stretching of the associated muscles. Use the tools covered during the workshop to be better prepared for the next time a migraine hits!
The body is truly amazing in many ways! In a sense it speaks to you when something is not right. Pain, fatigue, swelling the list goes on of how the body communicates with you. More often than not, we tend to ignore the subtle signs and symptoms and focus more on the “significant” ones. I challenge you to pay attention to the body; take a closer look to how speaks and take control of your health today!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people through education about anatomy and physiology drives her to continue to share her experiences and knowledge with others as they persue their journey towards health and restoration!
More of Lori’s Articles HERE.
Tags: DEFINE, headaches, health, living, migraines, nutrition, prevention
Posted in exercise, living, mind | No Comments »
Pay It Forward Today & Everyday
Wednesday, April 24th, 2013
Be the Change You Want to See in the World – Mahatma Ghandi
Today is the global celebration of Pay It Forward, making it the official day the entire world is encouraged to pass on random acts of kindness in hopes of creating a ripple effect of positivity, good deeds and connection. The founders of the movement believe that this is the best way to bring about world peace and inspire a generation of givers… How can you not agree with that!?
After a horrific week of tragic events, it is easy to lose faith in humankind when all we are hearing is one horror after another… It is even easier to just sit back and do nothing when the problem feels so much larger than us. Whether its a natural disaster or preventable act, all I’m left with is discouraging thoughts like, “How can I create change that is so desperately needed when every time I turn on the news something else extremely tragic has taken place?” Or “The problem is just too big. No gesture, big or small, can really make a difference, can it?”
I know these thoughts may sound ridiculous, but they are honest thoughts that I do have. I often describe my helpless feelings as “empathy overload” because my empathetic response and ability to feel the intensity of others emotions sometimes paralyzes me from acting… Am I alone here!? Probably not.
Over the years, research has shown that increased exposure to negative life events through the media is correlated with increased feelings of helplessness and ultimately, hopelessness. These researchers have substantiated that when we watch, read or hear about a multitude of tragic events, or are subjected to constant discussion about traumatic events we can develop feelings that we are incapable of making a difference. Ultimately, leaving us with a greater risk of falling into feelings of helplessness that paralyze us with hopelessness and disable us from taking action, even in the smallest and most simple of ways.
This phenomenon referred to as, “learned helplessness,” is developed over time after repeated exposure to events that are out of our control and can create an expectation that unpleasant experiences are unavoidable, therefore we fail to respond even though there maybe opportunities to do so. In my opinion, complacency, often the result of helplessness, is one of the worst possible outcomes. The idea that we are incapable of making change is devastating and needs serious attention before it is too late.
Our need for positive news and inspirational stories is extremely important for our overall health personally and as a society. If the media isn’t providing it, what do we do or how do we create it?
Fortunately, other research does find that participating in any act of kindness, no matter how big or how small, produces a sense of hope and resilience, even when the act is unrelated to negative events portrayed through the media. In addition, charitable giving has been shown to result in higher self-esteem, a more positive outlook on one’s personal life, it produces the “feel good” hormone oxytocin and increase feelings of being needed, valued and important.
Not only that but, volunteering, donating and reaching out to others in need reminds us of our blessings and helps us feel wealthier, healthier and happier. Now that’s more like it! Continuing to engage in activities, actions, organizations or movements focused on positivity, instilling hope and sharing love will in fact, impact who we are and how we see our world. Change starts within us; if we want to see a difference in our world we have to begin with ourselves first.
“If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. … We need not wait to see what others do.” - Mahatma Ghandi
(photo by : Christi Minter)
There is no doubt that experiencing any act of kindness positively affects us. It could be the random stranger in the Starbucks line before us who pays for our double espresso latte or being lent a helping hand when we’re stuck on the side of the road with a flat tire, doing things for another without the expectation of anything in return is contagious. Once we’ve experienced it, it’s hard not to share it with someone else, hence the impactful ripple effect (hence, the ripple effect).
This is what the Pay It Forward Foundation, inspired by the bestselling and award winning novel, Pay It Forward, by Catherine Ryan Hyde, has sought to create across the globe since November 2011. Their mission is simple, to inspire people to Pay It Forward with acts of kindness and create the world’s largest ripple effect of good deeds.
Last year on Pay It Forward Day, more than 52 countries participated on a global scale. This year (today) Pay It Forward Day is aiming to inspire over 5 million acts of kindness around the world! How amazing would it be if we, as a community at DEFINE, were a part of this global movement inspiring others to graciously and generously give of themselves for the betterment of mankind?
Here at DEFINE, giving back is not just about hosting charity rides or classes, its about creating a lifestyle that seeks to generously give to others what we have been given. Hosting events to highlight specific charitable organizations is just a small portion of what is brewing behind the scenes for the next phase of development. It all starts with the desire to take what inspires us and what we have learned to reach out and share it with those in need.
How can you contribute to selfless giving today? In case you’re looking for a creative way to help others around you, check out my list of inspiration below and be sure to leave a comment or tag #DEFINEpaysitforward on Instagram or Facebook to participate with us to Pay It Forward! No act of kindness is too small or too insignificant!
Take Action! – Ideas to Pay It Forward
- Deliver baked goods to your neighbors
- Pick up another persons tab while in line at Starbucks or another food or beverage establishment
- Surprise a friend in need with their favorite food or just spend time together
- Donate your professional services to someone in need
- Listen intently to someone
- Donate blood – one pint of blood can save 3 lives
- Check on someone who looks lonely
- Share something inspirational online
- Give words of encouragement
- Be a courteous driver
- Donate used clothing or other items, your used is someone else’s new
- Create a care package and send it to an active duty military unit
- Donate to the victims in West, TX through this website: www.pointwestbank.com
- Give hugs. We all need more moments of feeling them embrace of another.
- Smile… You never know who needs it
- Buy a homeless person a meal or deliver them a care package of essentials like sunscreen, baby wipes, snacks, water, etc.
- Host a Noonday Collections Party – every purchase gives back to the artisan struggling for a better future
- Pay for a friend to come take a DEFINE class or leave a credit on their account
- Spend time with a senior citizen living alone
- Inspire someone to be the best they can be
- Compliment a stranger
- And so many more…
If you need a boost check out this video that went viral last week and feel inspired by these random moments of kindness and heartfelt emotion that were caught on hidden cameras all over the world. Sometimes security cameras catch something totally different
Do you have an inspirational story of a random act of kindness? Tell us about it and what you did to Pay It Forward by leaving a comment below.
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body & mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Tags: DEFINE, DEFINE body, DEFINE body & mind, living, mind, pay it forward, pay it forward day
Posted in exercise, living, mind | No Comments »
Heat Vs. Ice? – The Age-Old Debate.
Tuesday, April 23rd, 2013
By: Lori Hudson Bertrand D.C., R.N.
Reducing aches and pains before they ever start is always ideal but lets face it, there’s a weekend warrior in almost all of us. Whether it’s working in the yard or trying a new sport, heat and ice can be utilized to ease muscle and joint discomfort. So when aches and pains hit do you use heat or ice? Most would probably rather use heat more often than not, but depending on the injury and other associated conditions, heat can either be a good thing or detrimental to the healing process. Lets see why.
photography by: Christ Minter
There are two types of injury:
Acute – new injuries or re-injures less than 3 weeks old
Chronic – injuries older than 3 weeks
A good rule of thumb to remember:
Acute injuries use ice. This helps decrease inflammation and reduce pain, which is crucial in those first few weeks. Alternating heat and ice therapy can help speed up the healing process, but remember to finish with ice.
Chronic injuries use moist heat. Moist heat such as a hot shower is better than a heating pack because heating packs can dry out the joint, compromising its integrity. Utilizing heat from the shower to relax the muscles and promote circulation is a great example of moist heat.
How to
Ice: When using an ice pack make sure to place a thin towel down between the skin and ice pack. Contrary to what most people believe, ice should only be applied for about 15-20 minutes every hour. After 20 minutes the tissue begins to heat up so placing the ice on for a longer period of time is actually counter productive – longer doesn’t equal better!
Heat: Effects from moist heat can be reached in 20 minutes. Typically anything past the 20-minute mark isn’t necessary. Keep in mind, doing passive stretching while the tissues are warm can loosen up the muscles more efficiently and promote circulation.
Precautions
Medical conditions or illnesses such as those that affect circulation (for example diabetes) and cardiovascular disease don’t respond to thermal changes well, resulting in a deceased tolerance to heat and cold. Make sure circulation and sensation are intact before use of either therapy.
Monitor
Always monitor the area frequently to make sure the integrity of the skin remains healthy and intact. Smaller areas of the body such as hands and feet tend to be more sensitive to heat and ice therapy. And do I have to say it – never fall asleep during heat or ice therapy!
Next time you get ambitious and tackle a new project, wake up the body to new found muscles or suffer from old aches and pains, consider not only what type of injury it is, but also which therapy would be best to get the body back to functioning at its optimal level!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they peruse their journey towards health and restoration!
More of Lori’s Articles HERE.
Tags: DEFINE body, DEFINE body & mind, heat or ice, hot or cold, workout
Posted in living, mind | No Comments »
Music & MS 150
Sunday, April 21st, 2013
DEFINE instructor Kristen Frizzell (pictured right) rode in the BP MS 150 this past weekend and we want to say a BIG CONGRATS for a job well done! Here is a recap from Kristin!
“Registration fee: $100, Cycling shorts: $52, Camel back: $68, Cot: $85… Finding a cure for MS: Priceless. I finished the 150 miles from Houston to Austin this weekend. It took more than 9 hours over the last 2 days, but that is nothing compared to the challenges that people living with MS face everyday. Thanks to everyone who supported and prayed for me and the other riders. The weather couldn’t have been more perfect!!” – Kristin Frizzell
If you missed Kristin’s playlist a while back, here it is!
Tags: BP MS 150, Music Monday, playlist, workout
Posted in living, Music | No Comments »
Trends We Love, Trunk Show!
Thursday, April 18th, 2013
Are you looking for the perfect Mother’s Day Gift, or just want to refresh your Spring/Summer wardrobe and accessories?
Come to the Trends We Love Trunk Show at DEFINE River Oaks, Friday, April 26th from 9am-1pm.
Trends We Love is the trendiest online clothing and accessories boutique that offers great pieces at great prices and fantastic weekly online auctions. Take a sneak peak at their website to see some of the newest items that will be featured during the trunk show. www.trendswelove.com.
Crush Cleanse will also be attending the Trunk Show and will have their cold pressed juices available for you to enjoy while you shop!
Posted in living, Retail | No Comments »
Mission Of Yahweh!
Thursday, April 18th, 2013
The month of May, DEFINE’s strength4service is The Mission of Yahweh! Donation classes this month and a future mission trip, this charity comes to us from DEFINE Founder, Henry Richardson & his friend Monica Hartland. They took a moment to share with us about this charity and how to get involved!
DEFINE: What is Mission of Yahweh?
Henry: Mission of Yahweh is a Christian faith-based shelter for homeless women and their children. Since 1961 they have given refuge to families in crisis. They do such a wonderful job providing for these families on so many levels. They don’t just provide shelter, they empower these women so they can become self-sufficient, productive members of society.
DEFINE: How did you become involved and why does this charity resonate with you?
Henry: My friend Monica Hartland made me aware of the charity and I was so impressed with what they do that I knew I had to get involved. I am committed to meaningful community service through my works in organizations like Habitat for Humanity and Teach for America and so I know a well run charity when I see one. Mission of Yahweh is doing a tremendous job even in the face of growing needs in our community.
DEFINE: What can people do to help or get involved?
Henry: Attend the DEFINE + yoga donation class: Saturday, May 11, 2013
Click here (http://www.missionofyahweh.org/volunteering/index.html) to see volunteer opportunities at Mission of Yahweh.
DEFINE: Tell us what The Mission of Yahweh means to you and how you got involved.
Monica: I became involved with the Mission in 2003, which also happened to be my most challenging year financially. I was so touched by my family and friends that helped me get through that difficult year, that I felt compelled to pass it on. The Mission was the place I chose. The Mission of Yahweh has been sheltering homeless women and Children for 52 years. It is truly a Home Away from Home for women and children who have simply fallen on hard times, just like I did. They need a helping hand to get them back on their feet. The Mission not only provides a safe haven but also 3 hot meals a day, clothing, job training and spiritual guidance.
DEFINE: What does paying it forward/giving back mean to you personally?
Monica: Bad days happen to everyone: sometimes it becomes a bad week or year, but as humans on this earth we are given a chance to help make someone’s day better by the most simple things. Perhaps you have changed someone’s day by smiling or by an encouraging word or by giving a little bit of your time or money to others that really need it. I have been on the receiving side of these acts of kindness and it changed the course of my life. Today I give because it blesses my life to do so.
DEFINE: What is your connection to TheThe Mission Of Yahweh?
Monica: My heart is connected to the Mission of Yahweh, I receive much more by giving. Ralph Waldo Emerson once said ”It is one of the most beautiful compensations of this life that no man can sincerely try to help another without helping himself.”
DEFINE: What can people do to help or get involved?
Posted in living, mind, philanthropy, Uncategorized | No Comments »
Refresh Your Life Story – Part 2
Tuesday, April 16th, 2013
Moving Past Your Past: Tips to increase self-awareness for greater SELF-ACCEPTANCE
by DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT
In my post last week, I extended the challenge to take a deeper look into who you are. To reflect on your past experiences and engage in a conversation with yourself about parts of your life story that were written for you, meaning what life experiences happened to you that you felt as though you had little to no control over but that affected who you are in a deep way.
I shared my experience of my parent’s divorce and how for a long time I blamed myself and in doing so I believed discouraging thoughts that I wasn’t good enough or that it was my fault, which inevitably resulted in seeking out unhealthy relationships and self-sabotaging my own success.
Understanding my story and how I’ve interpreted my life experiences has opened up new meaning and understanding. It has allowed me to recognize old feelings of doubt, shame and insecurity and understand them for what they are; left over feelings from unresolved experiences. Knowing this helps me disconnect the feelings from the past with what is going on in the present and deepen my awareness of who I am so that I can approach new situations with an open mind, instead of with assumptions and false expectations.
Awareness presents the open door to understanding our deepest self. It’s not always enjoyable (If only!) but it is the key to reversing repetitive negative patterns and moving towards the life that you deserve.
Once you decide to seek a deeper understanding of who you are, what motivates you and what might be holding you back, you’re actively opening up new opportunities for personal growth. In doing this you’re level of self-awareness increases, maximizing your potential for success and you’re ability to let go of your weaknesses and intensify your strengths.
So… Now that I have recognized a pattern or recurrent theme in my life, what do I do? How do I change it, fix it or just plain forget it?!
First things first, awareness is the key to creating lasting change in our lives. If we are unaware of something there is no motivation to change because the need does not exist. However, when we become aware we cannot “un-know ‘what we’ve learned. A magic eraser does not exist when it comes to self-understanding; it is written in permanent ink, tattooed on our subconscious in bright red ink as a reminder anytime we try to move forward (the exact reason it is easy to get pulled into the same negative patterns over and over again.)
Self-awareness can feel like both a blessing and a curse. On one hand it enables you to respond versus react emotionally, gives greater understanding and allows a way to maximize strengths and minimize weaknesses, however, on the other hand, it can be painful and difficult to recognize the root of emotional distress or recurrent negative patterns and ultimately can be the reason why so many of us deny or reject doing the work.
I’ve often had client’s say, “What’s the point of bringing up the past when I want to move forward?” It can feel as though going back in time is literally going backwards or regressing, however, the opposite is true, when we journey back to understand what has led us to where we are we have the opportunity to finally see things for what they are and relieve our emotional self from the responsibility of carrying around unnecessary baggage from the past.
Identifying old unresolved feelings is not playing the blame game or becoming a viciim to your circumstance, rather it is an act of self-empowerment that opens the door to positive change and emotional transformation. Resist the thoughts that journeying back is a pointless and unnecessary venture, your defenses are just stepping up to protect you against the possible feelings of sadness, disappointment or shame.
Remember that self-awareness is the single most important aspect of self-empowerment. It is the ability to know oneself deeply to better choose positive outcomes in relationships and other directions in our lives.
If you start the process and find yourself feeling worse than before you started, know that this is common and part of the process. Becoming aware puts us in tune with some intense feelings and painful memories that have been hidden or denied for years. Even after 10, 15 or 20 plus years, we can experience our feelings as if they just happened. A scary and confusing process that can prevent us from going further, however, until we’ve expressed what is desperately wanting to be heard, we will not be able to move beyond it.
It is challenging to just trust the process. Believe me, I am a perfect example, once I have an understanding about what is going on I am immediately in need of a solution to prevent any further uncomfortable feelings. I want to move on and take action. However, sometimes all we can do is just trust the process and allow ourselves the space to feel what we need to. Finding healing is feeling heard and acknowledged, when we deny ourselves this fundamental and human need, we are overlooking our vulnerability and saying that it is not important. We are dismissing who we are and continuing the cycle of feeling misunderstood, insecure and disappointed.
The upside of awareness is that once we have a deeper understanding of who we are we begin to catch the negative patterns much quicker and learn to trust our intuition. We recognize past times that we ignored our “gut” and learn to sense the feelings before our vulnerability is in question. We recognize our underlying subconscious motives and seek out positive influences to keep us on track. Just like weight training and building muscle takes practice and consistency, gaining self-awareness takes time and discipline. Both end results are similar as well, once you start you feel so good you are motivated to continue, with each new insight, you’re increasing self-esteem, empowering yourself and stepping towards a life full of all you the wonderful things you deserve.
THINGS TO REMEMBER:
Moving past your past, to refresh your future is difficult. It takes strength and courage to open up and become vulnerable, even with ourselves
Without the process of journeying back and understanding our narrative we are unable to move forward
Trust the process and take deep breaths
Allow your self the space to feel your feelings, no matter how painful they may be
Practice self-love and self-care by making it a point to increase the activities that feed you, mind, body and soul
Recognize that life happens around us and we are all affected differently, our truth is our truth and our pain is subjective to our experience
Make peace with yourself and release self-criticism and shame
Set up a support team to check in with or talk openly about your feelings
Know that you are not alone. We all have a past, try not to compare yours with anyone else’s
Taking the first steps towards awareness will make way for new insight an the ability to take control of your life story, both where you have been and where you are going. Knowing ourselves more fully is gift and an important piece to creating the life that you want and deserve. Be empowered by your life story and take ownership of your past in a way that you can feel proud of and use to inspire others. We no longer have to be a victim in our circumstance, but can be free to make peace with the past and move towards a much brighter future. You deserve only the best!
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body & mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Posted in exercise, living, mind | No Comments »
Fight Fatigue!
Tuesday, April 16th, 2013
Keeping the body refreshed and vital
By: Lori Hudson Bertrand D.C., R.N.
It’s no secret that with all the joy a newborn can bring into one’s life, there’s little sleeping going on. This is my world now and welcome to it…feedings and duty patrol around the clock have inevitably left me feeling fatigued. But, I wouldn’t trade it. I love being called mama and grateful for the opportunity! As you know, fatigue doesn’t play favorites. It tends to creep into our lives for many reasons and almost take over our bodies. The usual go-to treatments are typically rest and relaxation, but if you’re still feeling run down, here are some common culprits that can zap the body and induce fatigue:
Stress- makes the body work harder while hindering the immune system.
Anemia- lower than normal number of red blood cells in the body which decreases the body’s oxygen carrying capacity.
Irregular sleep patterns- the best hours of sleep come between 10pm and 2 am. Keeping consistent bedtimes and nighttime routines, even on weekends, helps the body rest and recover sufficiently.
Insufficient sleep- inhibits the body’s ability to rejuvenate and revitalize itself and keeps it from functioning to its fullest capacity.
Depression- fatigue is a common symptom of depression, and often a vicious cycle goes on between the two.
Inactivity- the body can lose roughly 10 percent muscle mass every three days of inactivity.
Disease/Illness- fatigue can be an early sign of underlying conditions such as thyroid, diabetes, heart disease, peptic ulcer to name a few, so seek medical attention if you suspect something more serious is going on.
Dehydration- inadequate fluids affect electrolyte levels, temperature regulation, and the circulatory system.
Vitamin deficiency- low levels of vitamins B2, B3, B6, B9, C, iron and protein can lead to fatigue.
Skipping meals- missing meals causes lower blood sugar and places stress on the entire body.
Poor diet- excess sugar, processed foods and refined carbs can rob the body of energy in a hurry.
Maybe you have gotten used to your body functioning at a substandard level that you wouldn’t know how to feel if your body was working at its optimal state! Here are some things to keep in mind the next time you start to feel run down:
1).Eat the right foods and herbs: apples, dark chocolate, green leafy vegetables, nuts (almonds, walnuts, cashews), sunflower seeds, red/orange peppers, green tea, jasmine, parsley, licorice and peppermint.
2).Vitamins and minerals: all the B’s (B1,B2, B3, B5, B6, B9, B12), protein, magnesium, iron, zinc are important for energy.
3).Sunlight: mood booster and vitamin D production for the body.
4).Physical activity: physical activity releases endorphins, rids the body of toxins, promotes circulation and reenergizes the body.
5).Naps: 10 minute naps during the afternoon can improve alertness and mental clarity.
6.)Sleep: getting sufficient sleep, especially REM allows the body to heal, rejuvenate and function optimally.
We demand a lot from our bodies so why not pay attention to daily habits that can bog it down? Protect the body now in order to keep it feeling refreshed, vital and functioning at its absolute best in the future!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they peruse their journey towards health and restoration!
Read more from Lori here!
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Pain In The Neck?
Tuesday, April 9th, 2013
Neck Pain: culprits, preventions and tips
By: Lori Hudson Bertrand D.C., R.N.
Does it ever seem that the more we fill our lives with deadlines, responsibilities and meetings, the more tension builds in our neck and shoulders? The truth is that the neck (cervical spine) is vulnerable to injury on a daily basis, but taking care of the muscles and joints that surround the spine can help avoid injuries and tightness in the future.
Poor posture, injuries from sports, lack of mobility within the joints and many other culprits can all lead to degenerative changes within the cervical spine. We are habitual beings by nature, meaning we tend to do the same thing in the same order day after day – stepping into the right pant leg first or consistently sitting crossed legged with the left over the right – we form habits. Often these habits develop unknowingly, but over time posture becomes altered, muscles tighten on one side, causing weaker muscles on the other. Pain and tension begins to set in, followed by limited range of motion. Headaches may develop and overall function starts to get comprised. When these symptoms form, the following tips can help relieve neck pain and tension.
Flare-ups:
Keep moving but restrict aggravating activities. By this I mean continue with normal daily activities while avoiding movements that cause sharp or radicular pain; still move the muscles within their normal degrees of motion to prevent further tightness and degeneration. DEFINE classes are a great way to move the muscles as well as strengthen the entire body!
Home Care:
Stretch, not only is it imperative to continue moving the muscles and joints, but also lengthening the affected areas will help keep the joints lubricated and the muscles functioning at a healthy state. DEFINE mind classes are a great way to stretch the muscles, increase flexibility while reducing stress and tension. Preform passive stretching at least 2-3 times a day, especially morning and evening to alleviate further muscle contraction. Ice is typically better than heat and should be utilized for about 15-20 minutes every hour depending on pain level.
While the above are quick points that can be utilized to relieve neck pain and tension, the pointers below are geared towards prevention.
PREVENTION
Reduce stress
Women especially carry a lot of stress in their neck and between their shoulders. It is estimated that roughly 90 percent of illnesses are related to stress. Some stress is unavoidable but often we place more on ourselves than what is necessary.
Heavy bags
We tend to carry around more than we need to; big bags are great but there comes a point where the weight of the bag can get out of hand. Constantly lugging that extra weight in and out of the car and over the shoulder puts a tremendous amount of pressure on the spine and surrounding muscles. Not only should we pay attention to the weight of our bags but we should also try to switch shoulders and carry bags on the other side in order to keep the body balanced.
Posture
Think about how you sit at the desk. Are you leaning forward to look at the computer screen, putting enormous pressure on the joints and muscles? What about while driving? Pay attention to how your shoulders are positioned, or tension that can build while driving. Sofa time – it’s great to relax, but just pay attention to how you are positioned and the amount of time spent there.
Take frequent breaks
When sitting at the desk, remember to take frequent breaks. Try to get up at least once every hour to stretch, use the bathroom and clear the mind.
Ergonomics
Because we spend so much time at the desk, it’s important to look at how your workspace is set up. Often times correcting where the computer is placed, how high the chair is set etc. can reduce tension.
Rehab and stretching
The stronger and more conditioned the muscles are surrounding the spine, the less chance of injury and pain. Keeping muscles flexible helps to keep the joints moving and reduces the rate of degeneration.
Avoid stomach sleeping
Sleep is vital, but how we sleep can cause repercussions on joints and muscles, especially in and around the cervical spine. Stomach sleeping causes the head to be turned in one direction for hours, which causes shortened and tightened muscles.
Vision
Regular checkups will reduce further tightness in the neck and upper back.
As a chiropractor, neck pain is a common complaint that comes through the door several times a day, every day. Getting movement into the joints and muscles is vital for optimal health of the body. Paying attention to the body and keeping it conditioned can help it function at it absolute best.
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people through the education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they pursue their journey towards health and restoration!
Read more of Lori’s articles HERE
photography by: Christi Minter
Tags: DEFINE body, DEFINE mind, injuries from sports, neck pain, posture
Posted in exercise, living, mind | No Comments »
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