Tag Archives: stretching

Re-woman Returns to Confess and Re-balance Her Hormone Resolutions for 2013

A scant year ago in this blog I declared my New Years aspirations to remake my post-menopausal self into a more serene, cleansed, and hormonally balanced version of me. I believe I gave myself the first 30 days of 2012 to become a new woman, a re-woman if you will. Hah! 352 plus days later I am here to report back on the past years’ effort to live up to my aspirations and practice what I preach, followed by an honest as I know how to be, no BS commentary on how I did last year with readjusted expectations for 2013.

2013  Inauguration day

Rewoman and great friend Pamela Bateman (left), founder of the Seventh Woman Foundation (www.theseventhwoman.org) for breast cancer prevention, reinaugurate their pledge to stay (warm) and  balanced at the reinauguration of our 44th President in D.C.!

1) Get into that bed one hour earlier every single night.

Ooops! Well maybe not a total flop …. if you’re a night owl like me you know that getting to bed before midnight is a major feat.  Rewoman confession: I did not live up to the every night part of the aspiration, but did manage to get in bed with a book around 11ish a couple nights of the week. Readjusted aspiration for 2013: Lights out by midnight every other night of the week. The earlier bedtimes will lower my cortisol stress hormones to resting levels sooner rather than later, leading to that much coveted deeper sleep and satisfied appetite hormones, thus reducing overeating, cravings and the dreaded result – belly fat!

2) Rise one hour earlier to a cup of green tea instead of coffee.

Green tea is one of the best alternatives to coffee, get to know the different brands….Joy is introducing the Genmaicha powdered version and sharing a cuppa’ with a friend…what could be more healing or stress reducing?

Small triumph: My typical waking time before I made this resolution was 9ish…I now get up about 30 minutes earlier most days, without an alarm clock, now that is progress.  Rewoman confession: I did not convert to the green tea in the morning until just last month when following Kyle’s group cleanse. Good thing I did stop the coffee a week before I went on to do my annual ‘master cleanse’ a detox that can bring on killer headaches, but I never suffered a single one. Readjusted aspiration for 2013: Aim for the full hour earlier each day in concert with at least 8 hours of sleep the night before. Studies at Stanford and U. of Chicago observe that “short sleepers,” (defined as 7 hours a night or less) have stress-related hormone imbalances linked to weight gain and higher body fat, a raging appetite, mood swings, memory lapse and low libido.

3) Spend at least 15 to 20 mns. morning and/or evening in stillness: no talking, no electronic stimuli, no nothing – just breathing. (This practice will help me to calm down, FOCUS, and eventually become the most serene woman I have ever met.) Thumbs up: I certainly feel more focused and balanced throughout the day when I spend that first 30 minutes stretching, breathing, sipping or gazing into the distance. Rewoman confession: Well I’m not going to claim I’m the most serene woman I know … but then I have to ask myself how many women I know who describe themselves as serene…perhaps it is the difference between feeling half-crazy and stressed-out when your hormones are out of balance, and the feeling of calm that descends once balance is restored. Readjusted aspiration for 2013: Learn to meditate for once and for all, and study up on more deep breathing techniques. Make cultivating stillness my mantra for finding balance within. Also, read: QUIET: the Power of Introverts in a world that can’t stop talking.

gaing out

Gaze into the distance, quiet your mind and find balance in silence some part of every day.

4) Rev up my 40-minute walk to 1 hour a day – and walk faster. No lollygagging and no excuses, even if I have to walk in the rain and the dark.  (This will help to humidify my skin and oxygenate my brain and body so that I will live forever, or at least look and feel like I can!) Getting there! I am up to an hour every other day… and exercising on average 6 days a week; it’s become so normal now that I feel completely out of sorts if I miss a day….have so far invested in warm, absolutely waterproof (don’t settle for water resistant especially in wintry climes) pants, gloves, hat with flaps, and am so far so good, perfectly warm and dry. Not only that, by deciding to take all my exercise outdoors I’m saving 160 bucks a month in athletic club dues. Rewoman confession: I have not done strength training or weight bearing exercises consistently enough to build lean muscle, the key to reviving strength stamina and natural hormone supplies as we age. Readjusted aspiration for 2013: Join the Sierra Club to get in more hill walking and hikes that will boost my muscle and bone mass, metabolism, mood, memory and even libido. Always room for improvement there!

CandaceRainGearWeb

Re-woman aspires to walking not 6 but 7 days a week, every day in the great outdoors AND stay completely warm and dry…the key is waterPROOF (as opposed to water resistant …it isn’t protective enough if you’re walking in all weather) gear: windbreaker, vest, overalls, gloves, and boots, a warm hoodie and your favorite hat with a brim (essential for rewomen who wear glasses! ) …45 minutes to an hour a day boosts natural hormone levels, mood and muscle!

5) Learn how to make Brussels sprouts taste good! (Adding way more cruciferous vegetables: kale, chard, spinach, cauliflower, cabbage) to my daily diet will help to metabolize excess and/or toxic, i.e. ‘xeno’ estrogens from my body, thus clearing my onward path to natural hormone balance.) Done! was this ever a success thanks especially to all the great recipes YOU readers sent (see Jan. 15, 2012 blog comments for recipes!) Rewoman confession: I have become addicted to Brussels Sprouts.  Readjusted aspiration for 2013: Learn how to make cauliflower mouthwatering…any recipes for this one ladies?

6) Tune out talking heads before bedtime. (This will stop the overstimulation of the 24/7 news cycles and rid my tired brain of useless chatter AND prevent me from becoming one of those people who develops ADHD in her 60s, heaven forbid!) FLOP: Pre-election addiction to the latest news from the campaign trail made me a liar on this aspiration HOWEVER I did find that after following the cleansing fast this past month (and of course after the election was finally over) I did not feel like watching the news much at all. Rewoman Confession: I still watch Washington Week in Review on Friday nights and Meet the Press on Sundays, but I follow it up with Downton Abbey, a real escape from the here and now… makes me wonder how women stuck in the British class system at the turn of the century dealt with their symptoms of menopause? Readjusted aspiration for 2013: No-TV-at-all-nights, at least twice a week. Continue to beat husband at scrabble. Learn Bananagrams. And Chess!

Mind/body balance: part of the equation for all of us

Tune out to practice  balance

7) Reject all foods that are genetically modified and/or any household or personal care products  that contain  pesticides, synthetic hormones, xenoestrogens, antibiotics, or empty calories. (This will significantly reduce my risk of getting indigestion, a fat belly, and a leaky gut, gluten-intolerance, insomnia and hormone imbalance, not to mention diseases of aging like breast cancer!) Challenge: This one is tough since we health care consumers cannot be sure what we are getting…witness the failure of Californians to pass a ballot for GMO modified foods to be labeled as such (in the face of enormous pressure from the likes of Monsanto…but that’s another blog).  At the very least we can inform ourselves to choose foods raised without (make sure the label reads that way) synthetic hormones, RBST, or antibiotics. If you do nothing else, do this! Rewoman Confession: I have on more than one occasion had my hair colored in salons that do not use plant-based dyes and products. In my defense there are not many hair colorists who do use completely non-toxic hair products. Nevertheless this cannot be an excuse. These are toxic chemicals that once slathered on my head, sink into my very tissues, putting me at risk for gawd knows what, hormone imbalance at the very least, and I let it happen! Why? because the color lasts longer. So who is gonna’ last longer if I get cancer after all these years of allowing toxic chemicals to seep into my brain, just because I am not ready to go gray!  Readjusted aspiration for 2013: Never again upon pain of bladder cancer risks, use harsh ‘endocrine disrupting’ (e.g. man-made toxins lethal to normal hormone operating systems) chemicals on my hair; seek out more hair salons that offer organic, ammonia-free, plant-based hair dyes (Google: Aveda and local colorists that use organic hair dyes, bleaches and styling products.)

8) Cancel at least one appointment a week and banish anything, anyone, and everything else in my life that is an unnecessary stressor. (This will enable me to become more authentic and the most stress-free person I could ever hope to meet!) Score: I averaged 2 cancelled appointments a week, have erased at least 3 high-maintenance soul-draining so-called ‘friends’ from my contact list, and changed jobs! Rewoman Confession: I’d been carrying a few dysfunctional relationships  against my better judgment for far too long.  Shedding them at long last feels good, a liberation! Readjusted aspiration for 2013: Choose friends who nourish one’s strengths vs. one’s weaknesses; do not allow what I do to become who I am; and for goodness sake, stop overbooking however well-intentioned!

9) Re-testing my hormones was also on the list for 2012: Check! Rewoman confession: found out through testing that I’d been over-supplementing a bit, so made the necessary adjustments – this  by the way is one of the most important benefits of testing your hormone levels at least once or twice a year, especially when using supplementation, its’ essential to get the dose right!

10) Last but not least, I aspired to redouble my efforts to educate more women and I just might get the chance as I’ve been invited to travel to China to give a talk on hormone balance this March. Evidently this is a topic of interest to women around the world! If YOU have a Re-balance plan you’d like to share, or for that matter, a great mouthwatering cauliflower recipe you can pass on PLEASE sign up to become a follower and comment right here on the blog!! We’re all ears!

Masking the menopause madness

Rewoman behind the scenes:  getting your hormones back in sync can’t be a rehearsal, its a balancing act we practice every day.

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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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