Permission to Rest Outside of Tahiti

       One observation I have heard visitors to the States often make is that Americans are always in such a hurry, and that we don’t seem to know how to relax. In contrast, people in some countries work fewer hours and have much longer vacations. In some cultures, a nap is just part of daily life.  The idea of “hurry” and “overtime” just doesn’t fit in with my idea of Tahiti.

When was the last time you took a break to just enjoy a beautiful day? Can you take a real day off? A real vacation? Do you feel guilty when you do?

Wellness coaching is often thought of as a means to lose weight or regain fitness. Therefore, discussion may focus on diet and exercise, or the number of hours spent sleeping.  However, the larger picture of a healthier life is not just a regular bedtime, but breaks in routine throughout the week or month or year.

In these times of hurry and over-commitment, we might rationalize that we just can’t afford to step away simply to unwind and recharge.  Even though God does not get tired, He set the precedent for us by resting one day after working for six days on Creation. The commandment to rest one day a week was important enough to be included in the initial Ten. Rather than a heavy obligation, this commandment is a mercy gift to us from Him. God also gave Israel holidays (from “holy days”) as times for celebration, worship, and family.

It’s not enough to just rest from physical work; we also require mental, emotional, and spiritual refreshing. So many of us are exhausted mentally and emotionally, which affects our physical energy levels as well.  Just as the body is recharged by ceasing exertion and taking time to sleep, the soul and spirit are recharged by time spent in peace and quiet, the beauty of nature and art, and just having fun, to name a few.

So instead of figuratively hacking away at the forest with a dull blade, taking time for rest and relaxation sharpens our axe so that our work is actually of higher quality and more productive.  A “working vacation” is unsatisfactory and does justice to neither work nor vacation.

More than that, it’s time to give ourselves permission to rest, not only when feeling tired, but as a regular part of our lifestyle.  The world can manage without us for a little while.  If we don’t draw our own boundaries, someone else surely will. A weekly day of rest and other set-apart times are God’s gift to man. Accept this gift for yourself.

A wellness coach can be a wonderful ally who supports the decision to give yourself permission to engage in R&R.  The coach can help navigate the balance between work and rest, and encourage creativity in healthy diversions from the pressures of “hurry sickness”.  A brain-storming session followed by action steps involving marking dates for R&R on the calendar is wonderfully liberating and honoring to our personal humanity.

But before you book that six-month trip to Tahiti, it would be wise to begin with baby steps: a regular day off, an afternoon walk in the park on a beautiful day, and a weekend now and again. The quality of your rest is enhanced by how you choose to spend your time.  Practicing new and intentional choices to nurture your soul and spirit builds a habit of greater appreciation, comfort, and wholeness that can be more easily maintained. As incremental changes are introduced and supported, a lifestyle of honoring your need for rejuvenation will be developed. Then, on an upcoming day of rest, you can daydream about a trip to Tahiti, and your coach can help you make that happen too!

Donna Astern just got back from a few days of R&R in which she slept, read, prayed, & enjoyed the beauty of nature.

This is a guest post by Donna Astern, of  www.destinyspirit.com - Donna loves to see people move forward with the unique plan and person God has for their lives. She is a life coach and an apostolic prophetic minister who leads Destiny Spirit Apostolic Network. She and her husband reside in Virginia Beach, Virginia.http://www.destinyspirit.com 

Posted:  True Health Is True Wealth - http://truehealthistruewealth.blogspot.com - May 09.2009

Ease the Pain

Have over-the-counter (OTC) pain medications, such as ibuprofen and acetaminophen, become your top allies in tackling chronic or recurring pain? If so, you might want to start thinking outside the bottle. “In certain short-term cases, such as a simple headache, OTC's can be very helpful,” says James Dillard, MD, integrative-medicine practitioner and author of The Chronic Pain Solution (Bantam, 2003). But long-term use of OTCs doesn't resolve the root cause of your pain.

In addition to addressing underlying issues such as inflammation, a holistic approach can ease the burden on your liver and protect you from pain-medication side effects. “By using nondrug strategies for pain relief — everything from salves to stretching — you're limiting your potential for adverse reactions,” says Dillard.

whether you're seeking to soothe a constant backache or banish your migraines, reducing inflammation and stress by tending to your diet, doing certain types of exercise, and using pain-relieving alternative therapies, as well as taking anti-inflammatory herbs and supplements, can play a critical role in alleviating your pain for good.

AN INFLAMMATION-REDUCING DIET

Focus on fatty acids. Balancing your intake of omega-3 and omega-6 fatty acids is key, says Dillard. The omega-6s found in red meat, margarine, and hydrogenated oils are woefully abundant in the typical American diet; these actually promote inflammation and increase pain. On the other hand, the omega-3s found in wild salmon and other fatty fish, flaxseeds, and walnuts increase your body's ability to inhibit inflammation. If those omega-3 sources aren't a part of your diet, take a fish-oil or flaxseed supplement, suggests Mark Stengler, ND, coauthor of Prescription for Drug Alternatives (Wiley, 2008).

Veg out. “A Mediterranean-style eating plan with high levels of carotenoids from deeply colored fruits and vegetables should be helpful for people with chronic pain,” says Stengler. These powerful antioxidants, abundant in sweet potatoes, carrots, and kale, were linked to low levels of inflammation in a 2007 study published in Clinical Chemistry. Getting plenty of green leafy vegetables like spinach, broccoli, and chard may help prevent pain by delivering B-complex vitamins (important for keeping nerves healthy) and the mineral magnesium (essential for relaxing smooth muscles).

Help yourself to whole grains. Choosing complex carbs (found in whole grains, fruits and vegetables, and legumes) over simple varieties (such as those in refined sugar, white rice, or white bread) can also help thwart inflammation, adds Stengler. This may reduce inflammation in part by keeping blood sugar in check, suggests a 2007 research review from the Harvard School of Public Health.

Get pH balanced. Certain foods (such as wheat, artificial sweeteners, and some dairy products) increase acidity in the body, which could promote pain, according to Stengler. “Tissues are healthiest in a mild alkaline state,” he says. “Too much acidity can overload the lymphatic system, impede the body's natural detoxification process, and create inflammation.” At each meal, Stengler recommends filling half your plate with vegetables, a quarter with protein, and the last quarter with whole grains. “Fruits and vegetables are alkalizing, while most grains and proteins are acid-forming,” he explains. The least acid-forming grains are quinoa, buckwheat groats, and spelt.

MIND-BODY RECOMMENDATIONS

Sleep. “Stress hormones can wreak havoc on the nervous system and ramp up pain,” says Dillard. The best thing you can do to reduce stress? Get enough z's. A 2007 study showed that sleep disturbances could lead to a rise in “spontaneous pain,” such as headaches, stomachaches, and back pain. “Deep, restful sleep restores the nervous system and repairs cells,” says Suzanne Tang, ND, Lac, a naturopathic doctor in Costa Mesa, California. Aim for eight hours each night.

Wake up tai chi. Mind-body movement practices such as tai chi can break the stress-pain cycle by calming the nervous system, says Tang. In a recent study published in Pain Medicine, practicing tai chi particularly benefited those with osteoarthritis and lower back pain. The ancient Chinese martial art — which involves slowly moving through a series of gentle postures — may also bring pain relief to people coping with rheumatoid arthritis, suggests a study conducted at Tufts-New England Medical Center last year. For optimal technique, Dillard advises initially opting for a class rather than turning to a DVD for instruction.

Break a sweat. Exercise promotes the release of endorphins, chemicals that interact with brain receptors to change your perception of pain, and helps your body produce GABA, a pain-inhibiting neurotransmitter. Working out regularly also boosts mood, which can offset emotional effects of chronic pain. In one recent report from Arthritis Care and Research, scientists found that exercising just twice a week for eight weeks led to significant improvements for arthritis patients. If pain prevents you from working out, Dillard suggests swimming, cycling, and yoga, which place minimal stress on the joints.

Sources: James Dillard, MD; Suzanne Tang, ND, Lac.

Recommended Natural Remedies and Centers

BOSWELLIA

HOW IT WORKS: An Ayurvedic remedy traditionally used to treat degenerative disorders, boswellia acts as an analgesic, or natural pain reliever. A 2008 study showed positive results for pain associated with osteoarthritis of the knee.

DOSE: 250 mg three times per day between meals

BROMELAIN

HOW IT WORKS: This natural enzyme found in pineapple alleviates arthritis, headaches, and musculoskeletal tension by decreasing inflammation. Also stimulates healing in muscles and connective tissues.
DOSE: 250 mg three times per day between meals

CURCUMIN

HOW IT WORKS: Derived from the curry spice turmeric and used in Ayurvedic medicine to treat inflammatory disorders, research shows that curcumin suppresses cytokines, naturally occurring pro-inflammatory proteins.
DOSE: 250 mg three times per day between meals

WHITE WILLOW BARK

HOW IT WORKS:Contains salicin, a substance chemically similar to aspirin. Shown to decrease levels of pro-inflammatory prostaglandins. In research, it relieved pain caused by degeneration of knee and hip cartilage as effectively as conventional medicine. Also recommended for back pain. 

DOSE: 240 mg per day

GO CHI - THE BIG RED JUICE  -  Developed by Dr. Earl Mindell for FreeLife

HOW IT WORKS: Promotes overall well-being br enabling your own body to heal and rejuvenate itself at a cellular level.          

DOSE:  1 to 4 ounces daily

SANOVIV - Hollistic Health Facility  -  Founded by Dr. Myron Wentz

15 Ways to Hack Your Brain

If you’re looking to improve mental cognition, increase your memory, and enhance your alertness, here are 15 easy ways to help out your brain. 1. Exercise: More than 20 percent of your body’s blood and oxygen go directly to your brain. Exercise, particularly cardio training, effectively increases the flow to your brain, keeping it a well-oiled machine. But if you’d like something a little more Zen, try Yoga. Many Yoga poses, like Downward Facing Dog, are specifically engineered to get blood to your brain faster. 2. Hydrate: If you’re looking for a little pick-me-up, don’t reach for your usual double espresso. Instead try drinking water. The caffeine in coffee and soda may temporarily make you feel more alert, but in the long run will make you even more tired by dehydrating your muscles and constricting your blood vessels. Water, on the other hand, is a simple way to keep your mind alert and refreshed. 3. Find Stimulation: By decorating your work area brightly or switching your font color to something more vivid, you can work through boredom and fatigue. Aromatherapy can also be enormously effective, as smell is the strongest of the senses. Lemon, peppermint, and cypress are several scents known to stimulate the brain.  4. Think Happy Thoughts: Your brain, particularly your memory, doesn’t respond well to stress. If you’re tense, overwrought, or unhappy, you’re much less likely to retain information or stay alert. Try to eliminate stressful influences from your life and workplace. 5. Play Games: Studies with dementia patients have shown that playing word games and puzzles can increase and even restore mental cognitive abilities. 6. Watch Quality TV: Unfortunately, studies indicate that passively sitting in front of the TV is counterproductive. But if you must, choose a game or quiz shows like Jeopardy, and try to answer the questions. Even if you have never heard of the Federalist Papers, your brain will be stimulated in the same way as if you were playing Trivial Pursuit with your friends. 7. Surf the Net: A recent study at the University of California Los Angeles found that searching the Web stimulated centers in the brain that controlled decision-making and complex reasoning. A simple task like searching the Web appears to enhance brain circuitry. 8. Eat Brain Food: If you want to get peak mental performance from what you eat, here are a few things to remember. Protein is the main source of fuel for your brain. Your brain also needs foods rich in crucial vitamins and minerals, and it’s always better to get these from food rather than taking pills  …  • Vitamin A is needed to protect brain cell membranes • B Vitamins are essential for neuronal growth and vitality • Vitamin C is so vital for brain function that its levels in your brain are 15 times higher than anywhere outside your brain • Vitamin E prevents and actually reverses brain deterioration • Magnesium maintains the metabolic viability of neurons • Zinc rids your brain of impurities • Amino Acids are necessary to the growth and health of neurotransmitters 9. Load Up On Fish Oil: The omega -3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in fish oil keep the dopamine levels in your brain high, increase neuronal growth in the frontal cortex of the brain, and increase cerebral circulation. Krill oil is another excellent source of omega-3, and may even be superior to fish oil.  10. Eat Weeds: There are about a dozen or so ‘brain-boosting’ herbs, but the two most important are Ginkgo Biloba and Ginseng. Ginseng helps your brain adapt to stress agents by heightening the productivity of your adrenal glands. 11. Learn Something New: Very few people find the time to master new skills or even read a new book that isn‘t for work or class. But learning a foreign language, a new handcraft or recipe, or challenging yourself with an unfamiliar subject all increase brain growth. 12. Don’t Waste Time: The best way to organize your mind is to declutter your life. Maximize your time with a few personal alterations. Make and keep a list of daily and long-term priorities, and don’t let your focus wander.  13. Actively Improve Your Memory: The most effective way to remember facts is by forming multiple associations. For example, you may remember the date of your dentist appointment, because that number was the age of your favorite singer when he died. After that, repetition is a tried and true method of memorization. 14. Rest: Almost nothing is as crucial to proper and efficient brain functioning as sleep. 15. Have Sex: A lot happens to your body during sex, and much of it goes on in your brain. There is no activity that increases more blood flow to your brain, enhancing cognitive capabilities.  Having sex also produces hormones that dramatically improve brain functioning. One example includes the hormone oxytocin, which increases your ability to think of original solutions to a problem. Serotonin and dopamine, which surge after sex, help your creative thinking and support calm, logical decision-making. Sources: Brainz.org  &  Dr. Mercola