Tag Archives: happiness

This year is ‘the year’ that I am going to….

Happy 2014 to all of our wonderful readers and followers. Candace and I have been blogging together for 2 years and this is the year that we are hoping to take a synopsis of our book, with several chapters written  up in the format we think will be the most readable and visually lovely, to a perspective publisher and see what happens. We realize that there are scores of books written on the top of hormone balance but we think we have a unique perspective and style that is not only accessible, but that resonates with our readers. We have punted around many ideas(you have no idea how many!!) from publishing an e-book, to self-publishing, to throwing in the towel(gasp) ….But we keep coming back to the idea of a real, hold in your hand, prop on your shelf, cuddle up in your bed, kind of book as that is what WE like and what most of our friends/family members/patients/colleagues/acquaintance turn to for the kind of content we are offering. So we would like to hear from YOU: what do you like about our blog, what have been some of your favorite topics, what haven’t we covered that you want to know more about?? Of course we value your honesty as that will help us write a better book so please give us your ‘from the heart’ feedback. We will keep you posted as to our progress, but that is MP’s overriding goal for this year.

Oh no, we admitted our goal OUT LOUD…now that should motivate us(one technique towards reaching one's goals….)

Oh no, we admitted our goal OUT LOUD…now that should motivate us(one technique towards reaching one’s goals….)

What have YOU been saying that you hope to do, to change, to re-invent, to re-consider, to move towards or perhaps away from, in this coming year?  Every newspaper and magazine that I have opened this past week had something about weight loss, exercising more, eating cleaner, etc but one thing I did notice that was different this year was the wording of the articles. Almost every one alluded to the concept that our goals should be towards making sustainable changes, not radical ones. To do that , it helps to make small changes, ones that you can stick to (like our 10 day ‘consciousness cleanses’, something anyone can do and benefit from): not saying , “I will NEVER eat potato chips and sour cream again after work(one of my personal favorite guilty pleasures…)” because that is just never going to happen. It is so much more realistic to write down what you hope to accomplish and then identify the obstacles, your strengths, a timeline and then formulate a plan. We will keep coming back to this topic in the upcoming weeks and months but I just want to leave you with a few simple thoughts as you think about the year ahead.

1. It DOES matter what you eat. This is probably the single most important thing that you do each day in terms of supporting or hurting your body. You can exercise until the cows come home, but if you are eating a diet high in processed foods, sugary beverages, calorie dense/nutrient poor foods(most of these come in a box/can/or a wrapper, by the way), you will gain weight in all the wrong places and you will not achieve optimal fitness….or fit into those favorite pair of jeans.

Eat whole pieces of fruit every day, loaded with nutrients and full of fiber

Eat whole pieces of fruit every day, loaded with nutrients and full of fiber

2.Follow the wise words of Michael Pollan: “Eat food(WHOLE food), not too much, mostly plants”. Do this and you will see results, sustainable ones.

3. Spend a few minutes each day being grateful for the wonders of your body. Focus more on how your body feels and how it does whatever you ask it to do day after day, a miracle in and of itself.  Take care of your body: feed it whole foods, clean water, take it out for a walk, a jog, a hike, expose it to natural vitamin D and the elements like the wind, the rain, the snow. Take note of how alive you feel when you have spent some time outside or just being active. Your body will thank you by continuing to do what you ask of it and by sticking around for awhile.

Hiking with my wonderful black lab Riley: sitting at the top of the world and feeling like it

Hiking with my wonderful black lab Riley: sitting at the top of the world and feeling like it

4. Take time to sleep, to rest and to restore yourself. You need this more than you know(see Candace’s last post).

5. Make time for play, for love, for friendship, for prayer and meditation, for doing the things you love to do, for visiting someone who needs you to be there. Life often goes by in a blur so paying attention each day to the moments that matter and making time for the things that matter to you is crucial for living a life that has meaning.

Our conversation will continue. We look forward to writing to you and hearing from you in the upcoming year. Thank you for sharing your time and thoughts with us. We so appreciate all of you.

Take time to see and smell the flowers and other small wonders

Take time to see and smell the flowers and other small wonders

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Exercise is NOT a dirty word(Just ask my Portland to Coast team!)

I love my work. I get to spend time with thousands of women every year in my role as a health care provider and as a result, I meet some amazing individuals. My office is in ‘the Pearl’ in NW Portland, which is an area similar to Soho in NYC:  shops, restaurants, bookstores(Powells Books is the largest bookstore in the U.S.and is a mere 3 blocks from my office), businesses and high density living quarters.  It is a vibrant neighborhood filled with pedestrians, cyclists, dogs on leashes, people hustling back and forth: for work, to shop, or to meet a friend over coffee or happy hour.

Our beautiful city of Portland: this is one vibrant town

Our beautiful city of Portland: this is one vibrant town

I hear many stories everyday and some common threads that emerge are all too often frustration with weight(too much, especially that dreaded ‘muffin top’), stress and feeling tired/overwhelmed. In my role as a provider, I try to elicit details of a person’s diet, stress management techniques and exercise routine. Most importantly, I have learned NOT to make assumptions: many people still don’t know how to eat ‘cleanly’ or how to incorporate exercise into daily living. Not surprisingly, women who eat well and exercise regularly tend to look and feel better/younger and handle life’s stressors with more grace.

So often I hear “I don’t have time to exercise” “I get bored” “I have bad knees” ” I just hate how I look: I can’t imagine putting on a bathing suit/workout clothes”. But then again, these are often the same women who are at their wit’s end with weight and fatigue issues.

The solution is obvious: Exercise! but the path back can be difficult for many.  But I love this kind of challenge: helping people find what works for them to get them back to feeling good, balanced, energized, alive…So many people hear the word ‘exercise’ and they want to run, but not outside, but to the couch. It can be a bit daunting for someone who has never been very active or for others who have adopted a sedentary lifestyle.

But it doesn’t have to be insurmountable. Start small. Set some goals. Let me give you some REALISTIC suggestions:

~Get a fitness app for your smart phone: there are some great ones out there. One that I use all the time is ‘endomondo’: this is a sports tracker with a GPS that makes fitness fun, helping you to measure your progress over time: I used it to train for Portland to Coast and it helped me to walk my fastest mile ever! Some others are ‘adidas-mi coach’, ‘couch to 5 k'(one of my co-workers is using that one: helping her to walk/jog and get moving!), ‘nike-fit’ …the choice is endless. Pick something that works for your lifestyle: they really make exercise fun!

~Find a group or a friend and start working towards a goal together. Last year I formed our PTC team and some of the women had NEVER participated in any kind of formal exercise or events. Guess what? they loved it and came back this year stronger and fitter than ever.

The morning after PTC with 3 of my amazing teammates: feeling strong, healthy and proud

The morning after PTC with 3 of my amazing teammates: feeling strong, healthy and proud

~Try something new or revisit something you loved as a child. Take a dance class, try stand up paddling, yoga, pilates, barre work, sea kayaking: there are no limits to the opportunities out there.

Trust me: exercise is the one thing that if you do it with any sort of regularity and dedication, it will give back to you in many ways: You will feel stronger, calmer, more flexible, confident, fit, leaner, and happy. And your memory will improve, as well as your cardiovascular health and hormonal balance.

So what’s stopping you? As always, we would love to hear what you are doing as part of your personal balance plan.

Happy trails…..

Cruising to the end of my second leg of 7.78 miles: what a gorgeous route and fun time we had

Cruising to the end of my second leg of 7.78 miles: what a gorgeous route and fun time we had

Oh and P.S.: last year was our first year as a walking team and we came in at around the top 40% , which we felt pretty good about. THIS year we finished in the top 28% overall…not bad for a bunch of women walking and having a fantastic time while doing it!

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Walking Out :: Finding Balance from the Inside Out

In all kinds of weather…what if the rain should fall…great lyrics to a song going round in my head while on my walk in the pelting rain…(Oregon has had record rains this May) …but was I always so intrepid?…heck no…it was only when I realized that it was all about the gear…that the WEATHERPROOF claim does not equate to WATERPROOF…BIG difference that dictates whether one finishes dry or mostly soaked … now that I’ve got my walking gear madness down I would like to think that no amount of bad weather can deter me from the outdoor exercise routine (minimum 30-45 minutes 6 days a week) I’ve committed to since quitting my athletic club …not just because I wanted to save money but because I realized how stifled I felt working out – inside. Studies tell us that the average person now spends 7-8 hours inside every day (no wonder vitamin D deficiency is considered epidemic)…and studies also tell us that people who get more oxygen circulating in their brains and bodies feel better, look better, have more energy, and are less likely to develop diseases of aging….ok, count me in, I have no wish to age rapidly in mind or body…so when it comes to practicing balance in my own life, I’ve found that me and my hormones work mo’ bettah in sync with the elements, come rain or shine…and ohhh it looks like the sun is actually about to come out!ImageWa

In subsequent posts I will share the brain saving, waist whittling, belly fat blasting, muscle making, mood lifting, skin smoothing, stress subsiding properties of walking in the great outdoors….anyone want to chime in here on how walking has helped you to find balance in your own life?

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Almost halfway there!!

Congrats to all of you who have made it this far on our cleanse. Hopefully you have noticed some positive changes and these are enough to keep you going! I have heard from quite a few of you and this is what you have told me so far:

“My pants are looser and I have lost belly fat.”  “I have lost 3 # already!” ” My skin looks amazing and my sleep has been wonderful.” 

” I miss sugar but I am craving it less and less.”   ” I miss my evening wine: I am getting a little grumpy but I am determined to hang in there because this is my second time and I remember how great I felt afterwards.”    ” This feels so empowering: I love it!”

I promised to share a few recipes to keep things fun and interesting(hopefully you have discovered some of your own: don’t forget to share!!)

In Whole Living magazine, Jan/Feb issue, they had an article, “Start Fresh” , which I just received yesterday. Great minds think alike, yes? They are launching  a 3 week cleanse which is quite a bit stricter than ours but full of terrific information and recipes. I tried one of the beverage ones last night and I loved it, so here goes:

“Golden Elixir” (great name): Boil up water, fill up your mug with hot water, add 1 Tblsp of fresh lemon juice, 1/8 tsp each of turmeric and ground ginger(you can always use fresh of course), a smidge of cayenne(or more if you like it spicy) and honey. I also added some truvia to make it a little sweeter. Drink a cup of this in the morning and at night. This is a powerful drink, loaded with anti-inflammatories and immune boosters, great for your liver and your adrenals. And I found it incredibly satisfying at the end of the day, when I often pour myself a glass of lovely red wine; this was a perfect substitute.

For lunches and dinners, try roasting up a bunch of vegetables in advance so that they are ready when your appetite strikes. Simply heat your oven up to 425 degrees. Cut up some veggies of your choosing(cauliflower, beets,broccoli, carrots, Brussel sprouts, turnips, parsnips, green/red/yellow peppers): toss them lightly in some olive oil and a dusting of salt( I use Kosher or a  gourmet type of salt like pink Himalayan), place in large roasting pan and cook for 35-40 minutes, tossing and turning them every 10-15 minutes . Cook until they turn a nice golden brown or to your liking. Serve alone or with quinoa(pronounced keen-wah), brown rice, whole grain pasta and a protein of your choice. Last night I had them with quinoa and a chicken skewer. I also love them cold for a snack(but I love vegetables). Try a bunch of different veggies: eggplant and onions are also tasty so experiment! You will probably find that this is your new favorite way to eat vegetables. I know my family did!

Remember to let us know how you are feeling, what you are trying and share those recipes and ideas. Your comments have been great and we are inspired by all of you and your commitment to your health and life balance.

A moment of balance , halfway up Saddle Mountain in the Oregon Coastal Range

A moment of balance , halfway up Saddle Mountain in the Oregon Coastal Range

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Seeking balance in the new year(again!)

Let me first wish you all a happy new year. I don’t know about all of you, but New Year’s Day is truly one of my favorite days of the ‘holiday season’. Although I love the festivities, the decorations, the gatherings of family and friends, playing Secret Santa at work, the yummy holiday treats and special beverages, the magic of the season, the reflection of why we celebrate these sacred and traditional holidays, watching classic Christmas movies, singing Christmas carols, giving and getting presents, catching up with old and new friends, and ringing in the new year(this year we made it til midnight!!), I love waking up on January 1st and reflecting back on the previous year and thinking forward to the year at hand.

This is a particularly clear and gorgeous day 1 of 2013 in Oregon: the sun is shining brightly, the air is crisp and cold and there is a peaceful sense of silence outside, as most of us have the day off from work, from school, from our daily routines and the pace has slowed permitting more time for reflection.  So often we get caught up in the ‘busy-ness’ of our lives and we don’t take the time to pause and plan for more balanced living.

A pausable moment: essential to maintain balance

A pausable moment: essential to maintain balance

What does it mean to have balance anyway? According to dictionary.reference.com , the type of balance I am referring to is defined as “mental steadiness or emotional stability, habit of calm behavior, judgement, etc”…also defined as “a state of equilibrium or equipoise”.  We at Menopausibilities often talk about hormone balance and how important it is to have one’s hormones tested, in order to take an objective look at our hormones within, so that we can work towards balancing these remarkable chemicals in our bodies. Achieving hormonal equilibrium helps us to feel balanced from the inside out and greatly improves the quality of our lives.

It's all about balance...

It’s all about balance…

But there are so many other aspects that we need to consider to keep us from falling back into imbalance or disequilibrium. It is important to take a critical look at the things we eat and drink every day, our exercise habits, the ways in which we balance our stress, supplements to consider to enhance our health, maintaining healthy relationships, our spiritual, emotional and intellectual well being…..it really does take a ‘village approach’ to achieve and maintain a balanced life.

Back in early October, I challenged our readers to join me on  a ‘consciousness cleanse’. Many of you did and we all reaped similar benefits from this 10 day mini-program: renewed energy, better sleep, clearer thinking, loss of belly fat and even a few pounds, and a renewed awareness of how important it is to be conscious of what we put into our mouths. I am inviting you all to join me again in January  as we support one another in making small but important changes towards achieving balance in our daily lives.  This is a perfect time of year to take this on: the festivities are over, many of us have overindulged and are making resolutions for the new year, and we have a renewed sense of optimism that we can succeed. 

A quick refresher about the guidelines: I will be eliminating caffeine, white sugar, alcohol and ‘the whites’: white flour, sugar, pasta, potatoes and rice. I plan to start on Monday, January 7th and will end on the evening of Wednesday, January 16th. Please go back to the post that I wrote on October 14th for more specifics, as I know many people have strong reactions to the no-caffeine portion, but don’t worry: this can be done slowly to avoid those terrible caffeine withdrawal headaches.

In conjunction with this January cleanse, I have some additional goals during this 10 day period. I always find my house to feel extra-cluttered after the holidays, particularly with some of the new possessions that have magically appeared, coupled with the tendency to be more house-bound, due to the colder weather and shorter days(and I know that my ability to feel a sense of balance is greatly impacted if my home feels cluttered).  So I plan to tackle my closets and cupboards, perhaps even my garage if I get an extra burst of energy, so I will be ‘cleansing’ out my home environment as well: a winter cleaning if you will. Then I will take all of these superfluous items and bring them to the appropriate agencies so that others might benefit from their use.

One more thing that you should know. We will be posting daily updates on how we are feeling through the cleanse . You can follow us through our blog and by becoming a friend of the Pearl Women’s Center facebook page. They will be offering several small ‘prizes’ for those of you who complete the 10 day cleanse but you must be signed up in order to be eligible to win. And we would love to hear from you about how YOU are doing : you can do it both on the blog(you will need to sign up as a follower first) and/or on the facebook page. It will be fun to see how many of you join us this time and how making these 4 small changes impact your lives.

As we look back at our blog over the past 15 months,  we are excited to see that we have touched many of your lives with some of our blog posts. We received an update from wordpress(our blog server) and we have had 6,546 views since we first launched our blog. A big thank you to all of our readers! Wow!! We are looking forward to a renewed commitment to our blog and will be rolling out some new features in the upcoming weeks. I am also due to post my list of favorite books so watch for that as well.  We love touching your lives and as always, would love to hear from you if you have any particular topics you would like us to discuss.

Wishing you a safe, healthy, joyful and balanced new year.

Another way to find balance: laughing with a dear friend

Another way to find balance: laughing with a dear friend

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MUST READS for Gifting Balance this Christmas

As promised, and in time for Christmas giving I have put together my all-time “must-reads”  that not only speak to me of balance but help me find and sustain it in the midst of the slings and arrows of daily living….many of my best picks for mind, body and soul balancing guidance  can be easily-peasily ordered online from our Menopausibilities Women’s Health Shop. Okay here’s my list of essential, can’t stay in balance without fantabulous reads.

HORMONE BALANCING:
The Wisdom of Menopause, Christianne Northrup, M.D.

Hormone Balance Made Simple, John R. Lee, M.D. (any of the books by John R. Lee including: What Your Doctor May Not Tell You About MenopauseWhat Your Doctor May Not Tell You About PreMenopauseWhat Your Doctor May Not Tell You About Breast Cancer: How Hormone Balance Can Help Save Your Life  (w/ David Zava PhD.)

The Cortisol Connection, Shawn Talbott

 Adrenal Fatigue, The 21st Century Stress Syndrome, Dr. Jim Wilson, N.D.

The Mood Cure, Julia Ross

The books that speak of balance are essential to finding it in your body, mind and soul.

The books that speak of balance are essential to finding it in your body, mind and soul.


MIND and SOUL Balancing
:

The Happiness Project, Gretchen Rubin

Gift From the Sea, Anne Morrow Lindberg

Sex and the Seasoned Woman, Gail Sheehy

Women, Food and God, Geneen Roth

Magnificent Mind at Any Age, Daniel G. Amen, M.D.

Wild, From Lost to Found on the Pacific Coast Trail, Cheryl Strayed

The Art of Happiness, Dalai Lama

Ageless Body, Timeless Mind, Deepak Chopra, M.D.


Body Balancing:

True Food
, Andrew Weil, M.D.

Fight Fat After 40, Pamela Peeke, M.D.

Super Nutrition for Menopause, Anne Marie Gittleman

The Thyroid Diet, Mary J. Shomon

French Women Don’t Get Fat, Mireille Guiliano

Stay tuned, next post for Kyle’s TOP Books of Balance for the NEW YEAR!! May your days be merry, bright, and above all in balance!!

Christmas coming on - not hot flashes!

Give the gift of Balance this Christmas! Happy Holidays! Candace, Rye and Dave

 

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Christmas 2012 in Balance: The Essential Gift List

Xmas ME

Christmas is one of those GOOD stress times I like to think of as  the  spice of life!

The holiday rush is upon us and I like everyone else I know find myself in a constant rush to fit in the shopping, the parties, and the round of Christmas craft fairs, concerts, and happy hours with friends. Actually I’m having far too much fun this season, but on top of work and chores, aging parents, aging dogs (who have lately forgotten they’re house trained), aging knees, and an empty nest (which is about to fill back up to overflowing just as we were getting used to it)….well it takes it’s toll. But far from complaining, oh no, ho, ho, I am simply stating a fact: Christmas time can be a stressful time!! Mostly GOOD stress, one hopes, but stress none-the-less.

So my challenge this season is to stay cool in the midst of all the holiday chatter and cheer, to keep Jingle Bell Rock from getting stuck inside my head, and to find gifts for my favorite people that  rather than cluttering their closets may help to unclutter their lives. In mulling this over, I keep arriving back at one of  Menopausibilities’ essential truths: It’s about BALANCE.  That’s it.  That’s all that stands between me and overeating, overworking, overspending, and overdoing the Yuletide. So with mantra in mind I hereby resolve that the only gifts I will give a moments consideration to this Christmas are those that speak to me of balance. Gifts meant to calm, soothe, enlighten, and rebalance the health, hormones, and lives of those I love best in all the world. Mature woman holding gift, portrait

Thus follows my very own Speak to Me of Balance Christmas Gift List for 2012. Hopefully my growing hodgepodge of favorites will speak to YOU of balance or help spark your own ideas:

MASSAGE: A gift certificate for a one hour massage, or even a 15 minute chair massage 2x a week studies tell us, can calm the sympathetic nervous system and lower stress levels significantly.

FLOAT: this is the act of suspending oneself voluntarily in a tank filled with warm water and Epsom salts for about 90 minutes in a darkened room! Hmmm… the idea being to block all sensory input so that sans the constant pressure of analyzing the world around you, your body lowers its levels of stress hormones while the neurotransmitters of happiness rise and the mind comes out to play. Fans of FLOAT say the 90 minutes go by fast when you’re in a state of “otherworldly relaxing.” (www.floathq.com for Portlanders – floatation.com for everyone else!)

Man examining his physique in the mirror

Dave and the after-effects of a “hot” yoga session: more strength and stamina, less spare tire!

YOGA: the essentials of stretching and deep breathing release tension, lower stress hormones, and among other things boost lung function.  More oxygen translates to relaxed muscles with fewer aches and pains, better mood and memory. The Bikram version performed in 100+degrees is a form of ‘hot’ yoga that has its’ followers, my own husband among them!

Gift certificate to Aveda Hair Salons  among the very few I have found that use natural plant-based hair dyes and products. Its about time….we need to give ourselves a break from the toxins in most chemical hair dyes that turn into bad estrogens and throw hormones out of whack.

Grayce Root Revive – this is a real lifesaver between colorings: a fragrance-free, naturally pigmented hair powder that can be brushed in as a temporary touch up for gray grow out. And I can tell you, it does the trick. Not only that, by reducing my visits to the hair stylist I’m reducing my exposure to the bad chemicals in hair dyes. www.graycerootrevive.com

Arbonne’s Instant Lift Gel (my secret weapon for looking the best I can for my age) and any of the RE9 line of anti-aging, plant-based, toxin-free, cosmetic and skin care products from this visionary Swiss company. www.arbonne.com to find a consultant in your town.

A year’s membership to the Sierra Club is available right now for 15 bucks at www.sierraclub.org. Check out their awesome range of outings: day hikes, peak scrambles, bicycling, cross-country skiing, bird-watching, conservation-walks, or forays into the remaining natural areas of our major cities. What better way to stop living in your head and start living in your body!!

A moment of balance , halfway up Saddle Mountain in the Oregon Coastal Range

Kyle in a moment of balance, halfway up Saddle Mountain in the Oregon Coastal Range

By the way, walking may be the single best and easiest exercise you can do to get healthy, or even healthier in 2013. In a recent Wake Forest Medical Center study, women who walked one to two miles 3 times a week shrank abdominal fat cells by a whopping 18 percent in four months. By the way, researchers did not find the same effects  in those who dieted but did not walk.

Woman  jogging

Walking or belly fat? Its a no-brainer.

Walking gear: warm hat with ear flaps and a must-have brim (for those of us who wear glasses), waterproof pants and anorak so there is no excuse not to exercise in the great outdoors no matter the weather. A growing disconnect with the natural environment has been linked in a host of studies to obesity and related “diseases of indoor living”.

Pedometer – taking 5000 steps or fewer daily is considered sedentary. Track your steps wearing a pedometer and work your way up to 10,000 steps, which is considered active.

Dance classes – Speaking of making it to 10,000 steps a day, I wonder how many you can accumulate in a dance class? My daughter Jess just told me that she and her boyfriend recently signed up for lessons after realizing how out of step they were on the dance floor at a friends wedding  …from the waltz to the rumba they are now learning to move in synchrony. Just like hormones in balance!  www.arthurmurray.com

Soul balancing:  Beading, needlepoint, glass making, painting or cooking classes. Whatever speaks to you of creativity! This I know for sure: you can’t worry or distract yourself with internal chatter while stringing beads one at a time. And what better gifts than those made by hand for the particular person in mind.

Last but not least, let’s not forget the balancing presence of all presents: Red wine, Green tea and Dark chocolate – all in moderation but loaded with adaptogenic herbs, antioxidants, and anti-inflammatory properties that keep hormones in balance and our immune systems humming along.

An example of a delicious rich organic dark chocolate

A square or two of organic dark chocolate speaks to me of balance! Not to mention that it raises serotonin, the pleasure hormone!

So did I get everything? What about tickets to the theater, an upcoming concert, or art exhibit for a friend who needs the gift of time. If money is no object a week away at a spa where nothing but fresh, organic, hormone-free foods go into your body, and nothing but peace and quiet into your mind. And on that thought I shall wind down my own thoughts ….still on a roll but not in a rush.

African American couple leaving concert hall

The gift of time to enjoy the best life has to offer, especially at Christmas!

Next post I’ll share our Menopausibilities best picks for books to help balance body, mind and spirit just in time for Christmas. In the meantime please LIKE us or comment on the blog to share any great ideas you come up with for gifting balance to the people you love best in all the world.

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