I was at my wit’s end!

Just being present to “How do I take care of myself & stay mentally & physically healthy through all this?” was a challenge.

Over a period of several weeks this spring and summer a series of calamities, both major and minor stopped me in my tracks & forced me to evaluate what I could control and choose how to move forward most effectively.

And I got to practice a lot!

I practiced taking care of the most important things and let everything else just be. For me, practicing authenticity and being ok with where I was during all this was incredibly challenging.

I’m not one to complain. One lesson my mother instilled in me from an early age was that tomorrow will always be a better day. But I couldn’t just ignore everything and have a Pollyanna attitude while my world seemed to be collapsing around me. Still, I just didn’t have the physical or emotional bandwidth to try to grow my business during all this.

I felt utterly incapable of reaching out to be of service to others (any more than I absolutely had to for already established clients).

So, you stopped seeing my Facebook Lives about health & wellness. You stopped seeing all the posts about the bike rides & the healthy food. Not that I gave up doing those things; just that posting about them amid all the chaos, felt inauthentic and the additional activity (yes, just creating a post!) was more than I could handle.

Most of all, I stopped trying to live up to my own overzealous expectations of myself.

I knew I had to just pull back and concentrate on first things first; keeping a roof over my head & keeping myself physically & somewhat emotionally well.

I had lost my housing (I had a month-to-month lease) and was unable to find a new place to live. So I was temporarily living in an Airbnb; which means I had basically almost none of my things with me.

The stress of that instability was WAY more than I had anticipated; not to mention the times that were already booked to other Airbnb guests when I had to move out and into a hotel for 3 days to 2 weeks at a time!

It was a couple of months into the whole CoVid thing and it also now became apparent that I would have to indefinitely postpone the European bicycle tour I planned for the summer. So I wouldn’t get to see my son & daughter-in-law, who live in Finland (where I planned to begin my tour), for the foreseeable future. -Have you ever been told you may NEVER see your kid again? (When I will get to see him again still remains unknown.)

Then, I got a call from my brother.

“Do you want the bad news first or the worst news first?” Leave it to my brother to not mince words!

The bad news, my 90-year-old aunt had fallen & broken her hip. The worse news, my cousin, her daughter, was just diagnosed with Stage 4 Cancer! Fast forward: My cousin was dead from a very aggressive cancer two weeks later. And, delays & changes in protocols due to CoVid, likely negatively impacted her. (My aunt, as I write this, is recovering well).

Then, because of CoVid, I was unable to attend the funeral.

Feeling distraught about all this; there was one thing I could control: I organized a family Zoom call that brought a little bit of solace and the opportunity to share some family time (my entire family is out of state).

Meanwhile, trying to find a new place to live proved more challenging than anticipated. I had at least 3 likely fraudulent “owners” on Craig’s List, who told me they would rent to me and requested that I send them money for a home that I could drive by but couldn’t get inside to see!  -No thanks.

And then there were the income issues. CoVid 19 had negatively impacted my business but I had difficulty collecting pandemic unemployment. It took months (till mid-July) before I actually saw (temporary) funds. . .

. . .more basic survival threats.

Meanwhile, I had enrolled a few people into “Journey to Wellness,” my group health coaching program. So this was one of the few places, outside of survival, where I put my efforts; concentrating on delivering value to my clients.

Then, after much persistence, I finally found a new place to live. But we still had some interesting twists and turns until I got in! Delays in construction meant my lease was supposed to begin August 1^st but I didn’t actually get in until August 14^th! Worse. . .I had given up the Airbnb on August 1^st.

Meanwhile, I had accepted an invitation to be the guest presenter on a webinar on August 11^th figuring that I’d be settled and have time to perfect my presentation by then. Ha! I ended up delivering that presentation from my temporary residence (My X’s!). More stress but actually the turning point, in retrospect.

Through it all, I continued to fuel my body with foods that nourish it and make me feel good. This has resulted in me being at my lowest weight since before my daughter was born 24 years ago! And I also continued to ride; though not 5-7 days a week, like I was doing at the beginning of the pandemic.  I continued to meditate regularly to help keep my stress in check. I also consciously chose to not engage in politically motivated conversations and stopped following most of that stuff online.

What I’ve learned:

It’s ok to pull back and pay attention to your most basic needs.

There’s a fine line between sharing what’s going on and complaining or allowing yourself to be the victim. “What do I need now to be able to consciously move forward effectively?” and “What can I control?” became the constant questions. And one or two people who were privy to the details that I could confide in were all I really needed.

Feed yourself foods that make you feel good, physically and stay away from stuff that you know will negatively impact you. There was always the temptation to just stuff my face and forget everything!

I made a conscious effort to concentrate on the basics: going to the store when I was least stressed and not hungry. Buying only stuff that’s healthy. Allowing myself limited ‘munch’ foods but not anything that could be considered junk. For me, this was Trader Joe’s multigrain rice crackers & guacamole or their eggplant hummus (it’s the only one without added oil). . . and occasional chocolate (but in limited quantities and only the really good stuff!)

Most of all eating consciously!

I didn’t allow myself to sit in front of the TV or computer and eat. I stopped buying alcohol completely (who needs to drink alone anyway?); especially since I love to stuff my face when I drink.

I let go of perfectionism. I let go of the idea of doing it all.

I realized that people are ok with me being real; even if that meant being (mostly) absent. And if they weren’t, they were likely not ‘my people’ anyway and that’s ok.

Now, as I look at reinvigorating my social media and beginning to grow my business again, I’m seeing you CAN pick up the pieces and begin again; picking up where you left off; though it will take time.

More than anything, in talking to others about this, I realized that people respect when you share where you are without apologizing for it. And it validates what they are going through as well.

I’d love to hear about your “imperfection without apology” story! Comment below!

The post Choosing Imperfection Without Apology appeared first on Dr Leslie K. Empowered Wellness.

The Emotional Cost of Over-Commitment

Before diving into practical strategies, it’s crucial to acknowledge the emotional toll of constantly catering to others. Many moms find themselves stuck in a cycle of over-commitment, driven by societal expectations and familial obligations. This relentless focus on serving others can lead to resentment and burnout, impeding our progress, draining our energy, and leaving us anxious, depressed or both.

Emotional exhaustion is not just about feeling tired; it’s about the deep sense of being overwhelmed and unappreciated. Exhaustion stifles creativity, reduces productivity, and diminishes our overall well-being. It can also bring on real health consequences by helping to trigger inflammation, leading to dis-ease and eventually real disease processes. By recognizing and addressing these emotional barriers, we can begin to reclaim our energy and focus on what truly matters.

Tip 1: Schedule Regular Reflection Time

Finding time to periodically re-examine your tasks might seem daunting, but it’s a crucial step in eliminating unnecessary activities. Dedicate at least 30 minutes every week for reflection. Use this time to review your to-do list, assess your commitments, and determine what can be eliminated or delegated.

To make this a consistent habit, schedule it like any other important appointment. This regular reflection will help you stay aware of creeping commitments and ensure that you’re continually refining your focus on what truly matters.

Get the kids involved here by setting a family check-in time before or after you review your own obligations. Do the kids have events that require your assistance or transportation? Work with younger kids to be sure you both know who needs to be where and when. For teens, make it mandatory that they let you know when meetings, sports, or performances are with appropriate notice. Make it a non-negotiable that if they forget, they must find their own transportation. It’s just a natural repercussion 

Tip 2: Prioritize Tasks with the 4D’s Framework

One effective method to re-evaluate your tasks is the 4D’s framework: Do, Defer, Delegate, Delete. Here’s how it works:

• Do: Identify tasks that only you can do and are essential for your goals.
• Defer: Postpone tasks that are not urgent but need to be done eventually.
• Delegate: Assign tasks that can be done by someone else.
• Delete: Eliminate tasks that don’t add value to your goals or well-being.

Applying this framework during your reflection time helps you systematically address each task and make conscious decisions about your priorities.

Tip 3: Embrace the Art of Delegation

Delegation is not just about offloading tasks; it’s about empowering others and creating a support system. As a mom who has been through the trials of managing a household, I’ve learned, when my kids were teens, that delegation was essential. However, it can be challenging, as most teens today feel entitled to have what they want without contributing.

Teenagers need to understand that a household runs smoothly when everyone plays a part. This is not just about lightening your load but teaching them essential life skills. Teens who learn to contribute at home are better prepared for adulthood, where they won’t expect everything to be handed to them.
This may sound counter-intuitive, but I always looked at it as though it was my job to myself “useless” to my kids by the time they turned 18. If they could function adequately on their own when they moved, then I knew I had done my job. 

To delegate effectively:

• Create a Chore Chart: Develop a chore chart that outlines each family member’s responsibilities. Make sure tasks are age-appropriate and rotated regularly.
• Set Clear Expectations: Communicate why it’s important for everyone to pitch in. Explain that a family is a team, and everyone needs to contribute to make things work.
• Reward and Recognize Efforts: Positive reinforcement goes a long way. Praise their efforts and offer small rewards for consistent participation. This encourages a sense of accomplishment and responsibility.
• Lead by Example: Show your teens that you also have responsibilities and take them seriously. This sets a precedent for them to follow.
• Natural Repercussions: If your teens are uncooperative, let them experience the natural repercussions of their inaction. For example, if they don’t help with laundry, they might run out of clean clothes.  These natural consequences help them understand the importance of their contributions and the impact of their actions on their own lives.

Sometimes, you might have to coerce participation initially. It’s not always easy, and there might be resistance. 

I have a friend who got tired of picking up dirty dishes all over the house. They resolved the issue by packing up all the dishes and silverware except for one set per person, color-coded and assigned. It was the kids’ responsibility to take care of their own dishes. Period. End of statement.  

Stay firm but understanding and over time, this will become a natural part of your family routine.

Tip 4: Set Boundaries and Learn to Say No

One of the most challenging but essential skills is learning to say no. Setting boundaries is crucial to prevent over-commitment and protect your time and energy. Politely but firmly decline requests that don’t align with your priorities or add unnecessary stress.

Communicate your boundaries clearly; especially to your kids. Let them know your limits and the reasons behind them. This transparency fosters respect and understanding, making it easier to maintain your boundaries.

Tip 5: Practice Self-Compassion and Rest

Finally, give yourself permission to rest and practice self-compassion. Recognize that you are not obligated to do everything for everyone. Taking time for yourself is not selfish; it’s necessary for your well-being and effectiveness.

Incorporate rest into your routine, whether it’s through regular breaks, leisurely activities, or simply spending quiet time alone. Self-compassion involves being kind to yourself, acknowledging your efforts, and allowing yourself to recharge without guilt.

The Ripple Effect of Eliminating Unnecessary Tasks

By eliminating tasks that impede your progress and delegating effectively, you not only reclaim your time but also create a positive ripple effect in your life. You become more focused, productive, and energized, which enhances your overall quality of life. This renewed energy can be channeled into pursuing your passions, nurturing your relationships, and achieving your personal goals.

Moreover, setting a precedent of self-care and effective task management can inspire those around you. When you model these behaviors, you empower other women, especially your children, to do the same, creating a culture of balance and mutual support. If you have a teenage daughter, I don’t need to tell you the power of showing them, by example, how to say no. 

Conclusion

The journey to eliminating the barriers to progress and reclaiming your time is a continuous process of reflection, prioritization, and boundary-setting. By scheduling regular reflection time, using the 4D’s framework, embracing delegation, setting boundaries, and practicing self-compassion, you can break free from the cycle of over-commitment and emotional exhaustion. Remember, the goal is not to do more but to focus on what truly matters, creating a life that is fulfilling, balanced, and aligned with your values.

The post Breaking Free: Eliminating Barriers to Progress and Reclaiming Your Time  appeared first on Dr Leslie K. Empowered Wellness.

‘Tis the season to be jolly, but it doesn’t mean we have to abandon our commitment to wholesome, healthy eating and living. Today, we’re going to unwrap the gift of mindful eating during the holidays. What if we could indulge in the joy of feasting while keeping our health goals in check? With just a little planning, it CAN be done. 

The Magic of Mindful Eating

The holiday season often brings an abundance of tempting treats, but approaching them with mindfulness can make a world of difference. (At the same time, let’s NOT go down the tunnel of perfectionism). Dive into the magic of mindful eating, where savoring each bite becomes a celebration in itself.  

Before we dive into the holiday whirlwind of festivities, let’s take a moment to unwrap the magic of mindful eating. In the midst of twinkling lights and joyous gatherings, practicing mindfulness can be your secret ingredient to truly savor the season without compromising your commitment to whole foods and a plant-based lifestyle.

The Art of Savoring:

Picture this: a warm, inviting plate adorned with vibrant colors and an array of textures. Mindful eating invites us to turn each bite into a celebration. Take your time to appreciate the flavors dancing on your taste buds, the aroma wafting through the air, and the joy of being present with loved ones. It’s not just a meal; it’s a sensory experience.

Tips for Mindful Eating:

• Slow Down: Amidst the hustle and bustle, consciously slow your pace. Put down the fork between bites and engage in conversation. This not only aids digestion but allows you to truly relish each morsel.
• Engage Your Senses: Close your eyes and savor the flavors. Notice the textures, the temperatures, and the subtle nuances of each ingredient. Engaging your senses heightens the pleasure of the dining experience.
• Recognize Fullness: Listen to your body’s cues. It takes time for your stomach to signal to your brain that it’s satisfied, up to 20 minutes or more. To avoid overindulging, tune into your body’s natural signals AND remember to stop BEFORE you are full. 

Whole Foods as a Canvas:

Now that we’ve set the stage with mindful eating, let’s talk about the starring role of whole foods in your holiday feast. Whole foods, in their unprocessed and natural state, not only offer a plethora of nutrients but also serve as a canvas for culinary creativity.

Celebrating Colorful Choices:

Whole foods come in a dazzling array of colors, each hue bringing its own set of health benefits. Embrace the rainbow on your plate by incorporating a variety of fruits, vegetables, and healthy carbos.

Making Whole Foods Festive, Tasty AND Balanced

You knew I was going to say this sooner or later. . .  a festive holiday meal doesn’t require a dead bird on your plate! But like many of my clients, you may be unfamilar with how to get enough protein without it. 

Check out this healthy and attractive option:

Stuffed Acorn Squash with Wild Rice and Cranberries: A Festive Plant-Based Protein Delight

Ingredients:

For the Stuffed Acorn Squash:

• 3 acorn squashes, halved and seeds removed
• 1 cup wild rice, uncooked
• 2 ½ cups vegetable broth
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 celery stalk, finely chopped
• 1 carrot, finely chopped
• 1 cup mushrooms, finely chopped
• 1 cup cooked black beans
• 1/2 cup dried cranberries
• 1/4 cup chopped fresh parsley
• 1 teaspoon dried thyme
• 1 teaspoon dried sage
• Salt and pepper to taste
• 1 tablespoons olive oil

For the Maple Glaze:

• 3 tablespoons maple syrup
• 1 tablespoon balsamic vinegar
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Instructions:

• Prepare the Acorn Squash:
  • Preheat the oven to 375°F (190°C).
  • Place the halved acorn squashes on a baking sheet, cut side up.
  • Brush the inner flesh with olive oil, and sprinkle with salt and pepper.
  • Roast in the oven for 30-40 minutes or until the squash is fork-tender.
• Cook the Wild Rice:
  • In a saucepan, combine the wild rice and vegetable broth.
  • Bring to a boil, then reduce heat, cover, and simmer for 40-45 minutes or until the rice is cooked and the liquid is absorbed.
• Prepare the Filling:
  • In a large skillet, heat olive oil over medium heat.
  • Sauté onions, garlic, celery, and carrots until softened.
  • Add mushrooms and continue to cook until they release their moisture.
  • Stir in the cooked wild rice, black beans, cranberries, parsley, thyme, sage, salt, and pepper.
  • Cook for an additional 5-7 minutes, allowing the flavors to meld.
• Assemble and Bake:
  • Once the acorn squash halves are tender, stuff each half with the wild rice mixture.
  • In a small bowl, whisk together the maple syrup, balsamic vinegar, Dijon mustard, salt, and pepper.
  • Brush the glaze over the stuffed acorn squashes.
  • Return to the oven and bake for an additional 15-20 minutes, or until the tops are golden brown.
• Serve and Enjoy:
  • Carefully transfer the stuffed acorn squashes to a serving platter.
  • Drizzle any remaining glaze over the top.
  • Garnish with additional fresh parsley if desired.
  • Serve warm and enjoy this festive, plant-based protein main dish with all the flavors of the season.

This Stuffed Acorn Squash with Wild Rice and Cranberries not only makes for a visually stunning centerpiece on your holiday table but also provides a hearty and protein-packed option for your plant-based feast.

Note:

One of the reasons I choose to keep my main course light is because it allows me indulge more in desserts! 

Watch for a rich and chocolatey dessert recipe in my next blog.

The post Nourishing the Holiday Spirit: A Mindful Approach to Holiday Delights appeared first on Dr Leslie K. Empowered Wellness.

“So, Leslie, by when are you going to take some time for self-care.”

Ouch!

I could SEE the incredulous look on her face, despite the fact that she was actually on the telephone!

Two things were immediately obvious:

• She was right. I need to get back to my self-care routines.
• How her friend felt and what was going on for her were more important than making that next sale soon.
  Thanks, Jen.

I knew full well that I wasn’t going to get out for a bicycle ride, my #1 go-to for exercise (it was too late in the day), so I replied,

“Well, I could go for a short hike up Broderson before I go pick up my Talley Farms veggie box this afternoon.”

So I did.

Truth be told, my personal life has been fraught with a ton of changes and turmoil lately.
We recently sold the house that I my X and I shared for nearly 30 years and I’ve been looking for housing in the current environment, amidst clearing out 30 years’ worth of stuff.
That’s stressful enough on its own.
And I recently moved into a shared living situation tentatively. But I only planned to be here for a few months.

Now, because of the current market, I will likely be here longer than I originally anticipated. While the place isn’t terrible, it’s far from ideal for me.

I have had some other changes going on in my life and relationships as well.

Of course, when you’re self-employed there are always changes in business.

In short, It’s been a lot.

Suffice it to say that so much has been going on and I’ve gotten out of many of my routines.

Yes, even me.

The “in your face” reminder was exactly what I needed.

And I’m grateful.

So, I hung up the phone and completed a couple of other quick tasks. Then I got in the car and drove up to the Broderson trailhead. I was about 2 minutes into the walk when I realized I had left my phone in the car. Knowing full well I’d be tempted to just get back in the car if I returned to it, I just kept walking. So I can’t even tell you how far or how long I hiked.

All I know is it was short enough that it wasn’t dark when I got done and long enough that I felt about 50% better. The exercise had helped.

And the veggies also led me to have a decent meal for dinner. I did a quick stir fry of shishito peppers, broccoli & garlic, made a simple salad & added a little leftover braised tofu. I had a plate filled with delicious greens; another thing that hadn’t happened in several days.

Now, I know both from science and from my experience that greens really help clear your head. And I know the power of self-care. But I was too “in my head” to be present to that recently. Well, it did its magic.

I woke up this morning feeling significantly better.

I still don’t have all “the answers” to all the various dilemmas in my life.

But today I’m grateful for the opportunity to be in the learning & discovery stages about all of it.

And oh yeah, and I’m also grateful for the opportunity to show you that as a coach, I’m not very different from you.

Only that, I am usually more able to pick myself up quickly & get back on my feet (till the next time). And I usually know what to do to bring about the change in what I want to see & feel in both my mind and body. But I still do stumble and fall and I always will. It’s part of the human experience.

My self-care routines leave me feeling at peace in spite of life swirling around me. That can happen for you too.

I’d love to hear how you resonate with this little authenticity reveal.

And, if you mention my name when signing up for a Talley Farms veggie box, we each get $5 off our box. https://talleyfarmsfreshharvest.com/

The post Grudgingly Accepting My Own Medicine appeared first on Dr Leslie K. Empowered Wellness.

Why would I be anxious to tell you about my “defeat?”

Well, partly because I don’t really see it as a defeat.
I made a conscious choice not to continue.
But mostly because I want to let you know that when it comes to things health & wellness, I’m FAR from perfect.

You see, it’s come to my attention recently that some people feel self-conscious eating around me. My friend and business associate, Tyler recently admitted that she was uncomfortable sitting with me at a luncheon. Uncomfortable because she wondered if I was judging her because of the food on her plate or if she ate dessert.

And as I looked around at others, their smiles seems to acknowledge she wasn’t the only one!

Ugh! NO! I don’t judge you.

You make your choices and you live with the consequences of them.
Sometimes those consequences are health-enhancing. And sometimes, less so.

Besides, my family will readily tell you I’m a chocolate addict.

It only took me nearly 60 years to find the right balance between how much chocolate I eat, how much bicycling I do, and how much other fatty foods I eat.
That balance allows me to keep my weight in check and keep my blood chemistries where I want to see them.

But really, the point is that I can’t judge people. Whether they are friends, clients or even family.

If I do, they will never be able to be authentic with me. And that’s not the relationship I strive for with anyone. And certainly not the relationship I could have with a client.

And another thing: the family part of this equation has been the most difficult part to get to. Sometimes I still stumble here. The line between wanting to advocate for someone you love and judging them about their choice is a very fine line indeed.

The thing I’ve come to with this is that I want them to treat their bodies with love and care. By doing so, they are more likely to be able to continue to do all the things they want and have a body and mind that supports them.

AND I can’t judge them if they choose to do things I wouldn’t.

So I continue to answer my brother’s questions about his health issues. Even so, I know it’s unlikely that he’ll address the problem beyond symptomatic relief.

And I continue to not butt in where I’m not asked for advice with my kids; difficult though it may be.

And I continue to acknowledge my defeats and setbacks so that others feel comfortable if they “fail” according to their own terms, in my presence. 

So eat that ice cream in front of me. I may care but as a mentor once taught me,
“I care but I don’t carry.” (Meaning I won’t care more than you about any aspect of your life.)
And I won’t judge you for it.

The post Imperfection without Judgment- The Human Side of Healthy appeared first on Dr Leslie K. Empowered Wellness.

Then comes the question: How do you allow the struggle to be real, accept it but not go down the tunnel and become anxious or depressed about the things you can’t control?

It’s all about choosing your thoughts which, by its very nature, is a lesson in mindfulness.

Recently I fell & broke my wrist. As in broke my radius (forearm bone) into 4 pieces, necessitating surgery; three screws and a plate!
For a couple of weeks I couldn’t do ANYTHING with that arm or hand (fortunately it was my left hand and I’m right-handed).
But… can’t cut food to cook it.
Ever try to cut a root veggie or peel an orange with one hand? It doesn’t work!
Can’t open a jar, a bottle, or a can.

Now when you live alone and you don’t eat the things most other people do, it makes things even more difficult.
I do have one friend that made me (cheeseless) veggie enchiladas. Thanks, Gina!

Not only that, I can’t do the one thing that helps keep me centered… Ride my bicycle. AND I have to postpone the European bicycle trip I was in the process of planning!
And have you ever tried getting dressed with one hand?
So, I took on the attitude that it was ok to struggle.

• It was ok to go anywhere I needed to in sweats or leggings with no make-up (or bra!… layers!)
• I could read more and take time to watch some of the Olympics.
• It was even ok to eat a little (more) chocolate and less veggies.
• And It was ok to do less work or no work.

Thus this is the first blog I’ve written in over a month.

But within the struggle, I found some victories.

Victories that looked like acceptable alternatives allowed me to stay out of the tunnel.
So, the aerobic exercise isn’t as great but I’ve been walking the beach instead of riding my bike.
And I’ve been preparing more smoothies and eating more apples, carrots, and bananas; things I can manage.

I’ve also been buying a lot more prepared foods. I’m becoming more of an expert on the acceptable frozen foods list available at Trader Joe’s, California Fresh, Lassen’s, and Sunshine Health Foods. (You’ll notice the corporate ‘health food store’ that isn’t mentioned here because I don’t shop at it.)

My dog has also had far more attention than she’s used to.
And I did allow myself to just ‘be’ when I started feeling overwhelmed.

So what’s the point here?

Just to say that self-acceptance and allowing are the first steps.
A few days after my injury, I had surgery and I mostly slept for about 4 days.
But after that, my desire to feel better kicked in.

For me, feeling better emotionally is tied to being better physically.
I’m not one for covering up the pain with drugs. That only makes me feel worse.
So I started doing some stretching & got on the bicycle that now sits on a trainer in my living room. I’m not riding it much. But anything is better than nothing.

And at this point, I’m back to doing most of my stretches and the core work I can do that doesn’t involve my hands or arms.
Now, a month after my injury and 3 weeks after surgery, I’m feeling more resilient. I know that rehabilitating my arm and my upper body will take some time but I’m strong in my conviction that I will be able to continue to do the things I love.
And I’m beginning to re-plan that bicycling trip.
Stay tuned!

The post Resiliency and Recovery appeared first on Dr Leslie K. Empowered Wellness.

Your hormones are likely playing a pivotal role whether you’re perimenopausal (or even female) or not. But there’s a lot more you can do about it than you think.

Though the graphic is highly over-simplified, from it you can get a sense that there are things you can do to make a difference.

But where do you start?

Today I’ll suggest 5 things:

1. Eat more whole food:

WHole food helps to feed the good guys of your microbiome. They’re the ones that favor appropriate concentrations of dopamine and other neurotransmitters. They help you feel good and think clearly. They actually make the stuff. If you don’t have the right ones, you’re screwed (unless you can entice them to grow. More on that another time soon.)

2. Eat more greens:

Greens, more specifically, also contain nitrates. They are converted by your gut bugs to nitric oxide which helps dilate your blood vessels. This can lead to a reduction in blood pressure and better blood perfusion throughout your body, including your brain. So, you are favoring clearer thinking.

3. Breathe!

I’m talking about a specific type of relation breathing here.

Before you begin each meal, take a couple of minutes and take 10 deep breaths, in through your nose (to a count of 4) and out through your mouth (to a count of 8). This intensional relaxation breathing can help reduce stress and cortisol levels. That calms you down and helps your food digest easier.

4. Get some exercise!

Aerobic exercise helps your body in innumerable ways.

The 2 things I want to mention here:

Exercise helps balance many of your neurotransmitters and

helps bring fresh blood supply to the brain. Both of those things help you think clearer.

5. Cut back on animal product consumption:

You don’t need to “go vegan,” but at least start by decreasing dairy consumption. 2 reasons:

Decreasing animal food consumption will help balance your hormones (because you’re not consuming as much hormone-laden foods).

Decreasing saturated fat consumption will help blood flow; including blood flow to the brain.

So, taken together, these things can get you started on the road to balancing your hormones and to clearer thinking.

Tune in next time for more. . .

The post Think Clearer: Hormonal Influences on Your Brain Resolved Simply appeared first on Dr Leslie K. Empowered Wellness.

I think much of the fear has moved beyond healthy respect, normal avoidance and prevention all the way into a full panic mode.

A couple of things about panic:

1. We don’t make good decisions when we are operating out of panic. This is how our brains are wired. When we go into ‘fight or flight’ response, our frontal cortex is essentially shut down & overpowered by the more primitive part of our brain that can’t see anything more than the two options of either running away or fighting back. Since we are being told there IS no ammunition to fight back, we’re all in fear mode dutifully panicking inside the 4 walls of our homes. I’m not necessarily saying this is wrong, but I AM saying it’s very difficult for us to look at the problem and bring sane science to bear here. (more on what some experts are saying next time).
2. The hormones racing through your system when you’re in ‘fight or flight’ are damaging to your body in multiple ways.
   • These hormones adversely affect the very immune system you want and need to be strong to fight this invader.
   • These hormones also adversely affect multiple other systems in our bodies, most notably our cardiovascular system and our digestive system.

How your body behaves differently in “Fight or Flight” response:

We all have heard about highly stressed executives and how much more prone they are to a heart attack.

But did you know that the same hormones that are active in fight or flight also cause digestive issues and a tendency to lay down extra fat!? Yup! It’s true; when Cortisol levels are high, we gain weight easier, our blood sugar levels are adversely affected and our hormones that regulate hunger and appetite are impacted as well. In addition to all that, the digestive system basically shunts everything you take in either for immediate use, raising your blood sugar levels or for immediate storage, laying down extra fat. Yeah, so basically, forget intermediate functions like glycogen storage, general repair, growth, immune function and more. By evolutionary standards, this makes sense; get through the crisis and then worry about repair. But when stress is chronic, it has devastating results.

So what are some basic mechanisms to get us out of the loop?

1. Limit your exposure to amped-up coverage. Do you really need to listen to the news, the President or local news conferences daily? Be selective.
2. Get some aerobic exercise. The hormones our body secretes in fight or flight are designed for us to have the capacity to run or fight back. Aerobic exercise mimics that; thus using up the hormones. This gets us back into a healthier state.
3. Meditate, do yoga, self-hypnosis, EFT tapping or use other methods. Most are working via video call) to bring your brain and nervous system back into alignment. (Contact me for a referral to a practitioner if needed)
4. Get a chiropractic adjustment. It also helps normalize nervous system function & helps the connection between your Nervous System and your Immune System
5. Eat your fruits & veggies: Keeping your diet balanced positively impacts all your systems. Just start here.
6. Breathe: If you’re not someone who has ever adopted meditation, yoga or other things, just the simple act of taking 10 long slow deep breaths several times daily can be a big help. Try it before you sit down to eat a meal. It will bring the hormone levels down a little and will help your digestive system do a better job of processing your food properly.

So, what this about CoVid 19 and it being an ‘equal opportunity invader?’

We’ve heard some amazing things over the past month: over a million cases of the infection, 100,000 deaths world-wide and tragic stories.

We’ve heard that most cases of death are in older people with weakened immune systems, but we’ve also heard of the tragic cases of healthcare providers and younger people dying. Let’s look a little closer: Much of the data is still being calculated and interpreted. However, a study undertaken by the Kaiser Foundation has concluded the following:

1. About 4 in 10 of ALL adults over 18 are at risk for more serious infection.
2. Just over ½ of those in #1 above are age 65 and older. (Therefore, a little less than 2 in 10 under 65 are at increased risk)
3. The adults between 18 and 64 that are most at risk have these co-morbidities: heart disease, chronic obstructive pulmonary disease (COPD), uncontrolled asthma, diabetes, or a BMI greater than 40.

Note: They did not track cancer or immune system compromise as a co-morbidity (they chose to not track that so that it wouldn’t falsely elevate the stats).

Further research on the rates of the above conditions in the US indicates that in adults 18-64, about 9.4% have diabetes, about 8.2% of those living in rural areas have COPD and about 4.7% of those in metro areas have COPD. About 7.1% of adults in the U.S. have asthma and about 60% of that is uncontrolled. I was unable to find data that distinguished adults 18-64 from the rest of the population regarding morbid obesity but 18% of the general public is considered morbidly obese. (All found by simple google search)

Given all these factors together, a picture emerges of the ‘at risk’ adult under 65 which basically suggests that while there could be a very rare exception, almost all the people developing serious disease have one or more conditions that pre-disposes them to the disease.

Here’s the thing that most others won’t say: too many people with the conditions listed above (and other diagnosed health conditions as well) don’t really think of themselves as being chronically ill and so don’t want to recognize that they are more susceptible than others to this and other infections.

Add this to the fact that the media reports deaths by age and generally doesn’t mention mitigating factors and we can begin to see some of the reasons the public is so spun up about this infection.

Yes, it is theoretically possible for an otherwise healthy person to get Covid 19 and die of it, just as it’s theoretically possible for them to get some other infection they could die of. There are no guarantees in life.

Part of what I’m attempting to distinguish here is that too many of us who have chronic conditions and take medication to mitigate symptoms ignore our problems and consider ourselves ‘healthy’ or fool ourselves into believing we are invincible when the data clearly shows otherwise. These health conditions make people more susceptible to death from ALL causes. Considering that and in light of these stats, I’d like to suggest that it’s time that if you have any health condition, you take an honest look at it and make a choice to do something about it. Most chronic conditions can essentially be reversed with the right diet and lifestyle.

So while you’re stuck at home, you might give some thought to some questions like:

1. Am I going to use this time to begin to address some of my health issues that may make me more susceptible to other problems (including CoVid19)?
2. Are the health conditions I have amenable to being resolved with diet and lifestyle?  (the answer is likely ‘yes’ but you may need assistance)
3. Am I willing to put a plan in place that can help me reverse these conditions?
4. If you’re on any medication: Do I understand the long-term effects of the drugs and other conditions they are likely to cause?

And perhaps most importantly: Am I willing to accept the consequences of my inaction?

I’m happy to offer a Free Consultation about your condition.

The post CoVid 19-An Equal Opportunity Invader? appeared first on Dr Leslie K. Empowered Wellness.

Wouldn’t it be great to know if there are things you can do to improve your immune system and enhance your ability to fight off disease while you’re stuck sheltering in place?

We’re in a very different world than we were 3 weeks ago and it would be so easy for us to ‘pig out’ on cheeseburgers, fries & ice cream whilst sitting on the couch binge-watching our favorite TV shows, gaining 10 lbs. or more in the process.

Me too. Though those who know me know my foods of choice would be nuts and chocolate!

But it turns out there’s a lot you can do to enhance and improve your immune system beyond staying in place. (Technically, staying in place is an avoidance factor; not a health-enhancing one. Although in this situation, it does have its value.)

We’ve heard the ‘wash your hands’, sanitize everything and physical distance commands. You know that and are doing it (I assume). I want to address other things that can help the big picture to keep you healthy, improve your immune system and increase your capacity to fight off this or another offender.

A Brief Primer in the Anatomy & Physiology of the Immune System:

Your immune system has two distinct parts to it. Most people are familiar with the part that fights specific germs (humoral immunity.) That’s the part that makes antibodies to specific things we encounter. It’s the part that’s activated when you get a vaccine. It’s also the part that confers lifelong immunity once you’ve had a particular infection, for example, the measles.

That is the advanced highly specific and long-term response. The first, more primitive, but equally as important (perhaps more important) step is cell-mediated immunity.

It’s the more generalized part of the Immune System. Often it is even referred to as ‘non-specific immune response.’ It’s made up of things like the strength of the cell membranes in your skin, the acidity of your digestive system, the white blood cells (macrophages and T Cells) that immediately detect and attack foreign invaders and more. It’s the part that’s been evolving for millions of years.  This is part is more affected by our daily lives; our nutrition, lifestyle & stress levels.

Enhance your Cell-mediated immunity.

So, in no particular order of importance:

1. Eat lots of fruits & vegetables throughout your day. Fruits & veggies are the basic building blocks of all your systems including your Immune System. Vitamins and minerals like Vitamin C and Selenium are keys to the immune system and are found in fresh fruits and veggies. Getting your vitamins & minerals from whole food is more advantageous than taking vitamins.
2. Drink green tea. Green tea is highly anti-inflammatory, has a ton of anti-oxidants and also strengthens this part of your immune system.
3. Eat mushrooms; especially shitake or reishi mushrooms.
4. Don’t sit on the couch all day or all evening. Get up at least once an hour and move around. Movement, in general, has a positive effect on the immune system. It helps circulate lymphatic fluid and get rid of toxins and offending bugs.
5. Get some regular exercise: moderate exercise stimulates the immune system. (I’ve also read recently that the idea that strenuous exercise depletes the immune system may not be accurate. That’s a discussion for another time as I need to read up more on the research.)
6. Eat more plant-based; whole food-based. Concentrate on beans, whole grains (not pulverized flour, but things like millet, quinoa, barley, brown rice, etc.) fruits & veggies.
7. Eat less meat and less dairy. Meat & dairy are both highly inflammatory & can hype up our immune response.
8. Keep to a regular schedule: get up at a particular time, go about much of your day as you normally would within the confines of current restrictions. The hormones, like melatonin, that regulate your sleep cycles, are also thought to play a factor in immunity. They are easily disrupted by getting up even as little as an hour late!
9. Get at least 7-8 sleep every night.
10. Get some sunshine! The best Vitamin D source is the stuff your skin makes in the presence of the sun. You can use a safe sunscreen on your face; since the sun can contribute to signs of aging and don’t spend hours out there. But 30 minutes in the sun daily with arms or legs exposed will help your body make the Vitamin D it needs. enhancing your immunity and helping overall metabolism.

Most people don’t think about what they put in their bodies, put on their bodies or do every day and the cumulative effects those things have over time.  Especially during these trying times, I’d like to encourage you to remember that everything you do and everything you eat is either investing in your wellness or contributing to your sickness.

As a special service to my subscribers and those reading this, I’m offering a free consultation about supplements for your immune system. Sign up here.

The post Ten Tips to Improve Your Immune System appeared first on Dr Leslie K. Empowered Wellness.

Last month, my husband & I went a 2 week bicycling trip in Maine, New Hampshire and Massachusetts; starting in Bangor, Maine and ending in Southern Massachusetts. Yes; just us, our gear & bikes; no car, fully contained. This was the first tour we have been on in many years and it gave me a chance to re-connect the incredible feelings of freedom & power that come from doing physically exhilarating activities in a natural environment. Here’s the crazy thing; in the midst of cycling in the pouring rain, I remember thinking, “This is crazy but I’m enjoying myself!”

Climbing to the top of many hills, I was able to reconnect to that powerful feeling from my youth. You know that one that reminds us we can do anything we set our minds to and plan for properly! It gave me the opportunity to realize that although I’m many years older, I’m still able to do those things that I choose to. It was a great opportunity to realize that all the years of taking good care of myself; of ‘walking my talk” in regards to healthy eating & proper exercise have paid off. That here I am over 60 years old and able to cycle 40-60 miles day in and day out for nearly 2 weeks without injury and with virtually no aches or pains.

So, what are those things that you want to be able to do 10 or 20 or more years from now? How do you picture yourself? What do you choose to be doing? Maybe it’s as simple as being able to keep up with the grandkids or maybe it’s more adventurous than that. Whatever it may be; if you can’t easily do it today, it’s time to put the plan in place that will get you there. This sounds amazing simplistic but start where you’re at and just do more each & every day. And if you ARE able to do it now, then it’s just about keeping that commitment to yourself as life rolls onward. Just make the commitment. Your future is worth it. And if you need some help figuring out how to get to a point where you can consider and plan these things, let me help; my Food Over Medicine 5 part webinar could be a great beginning for you or maybe one on one health coaching is a better plan. Register for the program below or call me today for a FREE Consultation. I’m here to help.

The post Life Lessons Learned while Bicycle Touring appeared first on Dr Leslie K. Empowered Wellness.