Yoga for Mental Health and Stress Resilience

Yoga isn’t just a “fitness trend.” There is so much data to support yoga as treatment for mental illness, trauma, and stress management.

In this episode, yoga instructor Luci Davis shares her love of yoga in a practical, helpful way! Download here or listen wherever you get podcasts.

Luci is the founder of “Pajama Yoga with Luci.” She began practicing yoga in 2006 following surgery and treatment for thyroid cancer. She believes yoga was integral to her recovery physically, mentally, and emotionally. Her motto is “practice with the body you have today.”

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Wired but Tired: Adrenal Burnout and What to Do to Restore Your Body

What many women consider normal for their health is nowhere near optimal. Feeling exhausted, worn down, moody, and imbalanced is a sign your body needs help.

In this episode, Kelsey Jack, a Functional Nutritional Therapy Practitioner, shares the serious affects of stressed adrenals and the interplay in female health.

Download here or find wherever you get podcasts.

Key Topics:

  • Kelsey’s story of hitting rock bottom and finding solutions to tackle the root
  • The book that changed the trajectory of her health
  • The role adrenals and cortisol play in health
  • Underlying factors that hurt adrenal health
  • How to take care of adrenals and the blood sugar balance (hint: you probably aren’t eating enough)
  • Best nutrition practices to know if we’re eating enough to restore adrenal health
  • How to listen to your intuition and advocate for your health

Learn more about Kelsey at whollywell.health and the Wholly Well podcast.

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The Power of Breathwork for Mental Health

Learning to breathe has been one of the most impactful tools for my healing.

When you experience trauma, on any level, the last thing you want to do is intentionally unite your body and mind. Stillness is scary; being present is scary. It is easier to run away, literally and figuratively, which sometimes can only lead to further dysregulation and disconnection between body and mind.

The connection is in the breath. Bringing balance to your breath impacts just about every single function of your body. For some reason, though, this tool goes underutilized by most people. Maybe it’s not “hard enough.” Maybe we don’t want to slow down long enough to try it. The excuses vary, but the takeaway must be – learn to breathe!

Top benefits of breathwork:

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Caring for the Mental Health of Aging Family Members

While I frequently share information about supporting children’s mental health, adolescent mental health, and the mental health of everyone else, I have failed to address a very important group of our population – aging adults. Like children, older adults may have symptoms that appear to be physical in nature, but in actuality are a manifestation of depression or anxiety.

Amanda Lambert and Leslie Eckford are co-authors of “Choose Your Place: Rethinking Home as You Age,” “Aging with Care: Your Guide to Hiring and Managing Caregivers at Home” and “Beating the Senior Blues: How to Feel Better and Enjoy Life Again.”

Download this episode here or find wherever you get podcasts!

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Easy Ways to Boost Kids’ Brain Power for the Best School Year Yet

Kids are going back to school and facing loads of uncertainty and stress – more than ever before. How can we boost kids’ brain power so they can optimize their learning potential and thrive?

Patricia Wilkinson is a parent coach, mom of two, veteran teacher, and coauthor of Brain Stages: How to Raise Smart, Confident Kids and Have Fun Doing It.

In this episode, she shares many practical tools to help kids stay alert and motivated, even during the most challenging school year. Download here or listen wherever you get podcasts.

Continue reading “Easy Ways to Boost Kids’ Brain Power for the Best School Year Yet”

It’s Time to Befriend Your Body

“Self-regulation depends on having a friendly relationship with your body.” 

– Dr. Bessel Van Der Kolk, The Body Keeps the Score.

You can work with your body or against it. You can force it into eating patterns that don’t work for you and your natural hunger cues, or you can ignore your body’s core needs completely and have a food free-for-all, contributing to poor sleep, mood issues, and blood sugar roller coasters.

Whether you are deep into restriction and diet culture or on the “screw-it-all, I don’t care” train, your body is still fighting for you, looking for balance.

Your body needs to feel safe in order to keep functioning in a healthy way. Chronic stress, intense exercise, yo-yo dieting, busy schedules, constant phone alerts, and an inability to deal with unpleasant emotions will take a toll on your physical well-being. The fear center in your brain, primed for your survival, doesn’t know if you’re running from an invading army in 1406, or if you’re just living the typical overstressed lifestyle of the 21st century.

When you befriend your body and learn healthy emotional regulation, and you will see your mental health improve as well. It’s allll connected.

Here are some of my favorite ways to befriend your body:

  1. Lay off the intense exercise. I know, I know. Cardio is addictive and also feels productive. Getting your heart rate up so high you can barely hear yourself think is comforting for many of us wanting to escape real life anxiety. BUT. It is still a stressor, on top of dozens of other stressors. Depending on what kinds of signals your body is sending you, it may be time to re-evaluate your chronic cardio habits.
  2. Do a body scan and check in with yourself. This is the opposite of cardio, and I promise, it’s way harder than running 6 miles. Lay in a quiet place and close your eyes. Breathe deeply, flooding your body with oxygen. Start scanning down your body, checking in with various body parts as you go. Where are you feeling tension? Where are you feeling pain or discomfort? Breathe into it, and lean into the stillness, connecting with your body. This isn’t easy, and it may be helpful to download a meditation app or try restorative yoga if you need assistance with this.
  3. Schedule intentional down time. Whether you’re taking yourself out to lunch or dinner (without being on your phone), or you’re planning a morning to be lazy and lay around the house, plan it ahead of time, proactively. I like to set aside one day on the weekend for reading time, and by reading time, I’m talking about fiction, not the usual health/educational books I devour during the week. Taking time to remove yourself from the constant GOING will help you find balance in your nervous system.
  4. Stay off social media. This really causes a flare-up of those “I’m not good enough” thoughts. It’s hard to be present and at home in your own body and life, when you’re constantly surrounded by what everyone else’s lives (and bodies) look like. Plus, I don’t know about you, but I feel so much more anxiety when I’m regularly scrolling on Facebook or Instagram. It inspires the opposite of gratitude in me, and causes me to feel unsettled and annoyed, which flows into every aspect of my relationship with myself and others I care about.
  5. Make a nourishing meal at home – and eat it slowly. Food tells your body you’re safe. Period. Rushing through the drive through or mealtime may be a survival necessity at times, but it’s sending powerful messaging to your body. Eating nutrient-poor and quickly consumed foods tells our body we are stressed and that our body isn’t safe. Depriving ourselves of calories (energy) via dieting also sends unsafe messages to the body. Planning for a meal rich with nutrients and colors, food that may take a bit of chopping and prepping, prepares your body for digestion from the moment you start. I’ve found that while I often dread getting those first veggies chopped, once I’m doing it, I find it can take on almost a meditative state for me. Signing up for a meal kit delivery is a great way to provide intentional nourishment. (Note: Green Chef is one of my favorites, and by going here and using the code spark100 you can get $100 off and enjoy free shipping.)
  6. Start re-training your brain to take the negative thoughts captive. Your negative thoughts are toxic, and they send powerful chemical messages through every cell of your body. When you talk negatively to yourself about your life situation, your body, your food choices, the state of the world, etc – you are sending a cascade of stressful messages to your body. Unfortunately, negative thoughts are addictive because they are so familiar to our brains. It’s like Stockholm Syndrome of the mind. It’s important to find tools to break away from those habitual thoughts. Having a regular practice of gratitude, journaling often, practicing mindfulness and meditation, developing mantras or reminding yourself of verses or Scriptural truths are all ways to start retraining your brain away from the the negative. My recent podcast episode with Dr. Caroline Leaf also provides some helpful tools.

Taking time to slow down and be present, in the body you’re in, with whatever state of mind you have, will make a huge impact on your body’s intuitive need to regain homeostasis. It’s okay if you have built up coping mechanisms of constant activity and commitment. Those behaviors were probably really helpful at one point. But over time, your body will likely get worn down and need some new tools for long-term support… tools that will make you more resilient to stressors in the long run.

Your body sends you signals every day. Are you listening?

I have multiple opportunities for one-on-one coaching, as well as group sessions. Message me if you’re struggling. I’m here to listen and support you on your journey to wholeness!

Nourishing Brain Bowls – the Non-Recipe You Need to Make Life Easier

It is hard to keep whole food nutrition in mind during stressful times. Often it seems easier to rely on takeout and pizza delivery than cooking, but I want to share my favorite method for stress-free cooking – Brain Bowls!

I could call it the “throw it in a bowl” method of cooking, but it doesn’t have quite the ring to it. I love a good acronym, so I’ve broken down the word BRAIN to help you build your own easy, nutrient-dense, brain-fueling bowl.

Easy Brain Bowls

B – base of greens or grains. I like quinoa, rice, or chickpea pasta. When I don’t want the heavier carb load, I use kale or arugula. Spinach is a great option for those who can tolerate it as well!

R – rainbow of veggies. Sauté, roast, air fry… throw on some avocado oil, your favorite seasonings, and cook them to your preferred texture. It can be a mix of raw or cooked veggies. I always aim for a minimum of three different colors or types. Frequent flyers are bell peppers, onion, broccoli, cauliflower, cabbage, brussels sprouts, white potatoes and sweet potatoes.

A – add your protein. Quality is important here to maximize nutrients. I love grass-fed ground beef, organic, pasture-raised chicken or eggs, or wild caught salmon or other fish.

I – include your favorite sauces, dressing, or spices. Stay away from any sauce/dressing that is made with vegetable, canola, or soybean oil. Those oxidize under high heat temps (like your digestive system), which sends free radical damage through your body – something your brain doesn’t need. I love Primal, Siete, Tessemae’s, and New Primal brands.

N – nuts or seeds for some crunch! I love throwing on pepitas, sunflower seeds, sesame seeds, walnuts, slivered almonds, chia seeds, etc. Get creative!

The best part of this recipe is that you don’t need to be a chef or even follow a recipe. The more comfortable you are with throwing things together, the more you’ll sustain it – and the more you’ll get more creative as you go!

Want more food support? Registration is open for Feast 2 Fast Back-to-School Reboot, starting August 16. Feast 2 Fast is my four-week online coaching program that enables you to tune in to the needs of your body and learn to incorporate a wide variety of foods into your diet to optimize your metabolic health. No counting, tracking, or starving. Click here to learn more information and sign up.

How to Train Your Brain to Beat Depression, Anxiety, and Toxic Thoughts

The inner dialogue you engage matters for the health of your whole body. We have so much science to support that what you think affects the health of your entire body. Dr. Caroline Leaf is a pioneer in neuroscience research and she is changing the way we think about brain health.

In this episode, we explore her recent research and dig into neuroplasticity and why you aren’t stuck with the brain you have. Download here or download wherever you get podcasts.

Continue reading “How to Train Your Brain to Beat Depression, Anxiety, and Toxic Thoughts”

Tips for Kids’ Back-to-School Anxiety

It’s back to school time – which means a time of heightened anxiety for some kids.

There are so many supportive tools to help with a “brain that is always awake” (to quote one of my children, when explaining his overactive, sensitive mind).

Because our calming neurotransmitters are formed in the gut, optimizing nutrition makes a huge impact on brain health, so it’s a bottom-up approach as well as top-down. Remember – if your child isn’t getting or digesting protein well, he or she may not be making the neurotransmitters they need for calming/stress relief. So sometimes a little support can help, but nutrition is key!

There are so many safe, evidence-based tools to help our children thrive during times of anxiety.

Continue reading “Tips for Kids’ Back-to-School Anxiety”

Parents, It’s Gonna be OK: Safe, Evidence-Based Tools for Kids’ Mental Health

Dr. Roseann Capanna-Hodge is a mental health trailblazer, founder of The Global Institute of Children’s Mental Health and Dr. Roseann & Associates, who FORBES magazine called, “A thought leader in children’s mental health.”

Her new book, “It’s Gonna Be Ok: Proven Ways to Improve Your Child’s Mental Health” is available now.

In this episode we discuss her book and why her information and methods have been helpful and life-changing for so many parents and children. Download here or find wherever you get podcasts!

Key Topics:

  • Symptom reversal and reduction in kids
  • Pros and cons of labels
  • The latest research on meds and kids
  • How to change the dialogue on kids’ mental health
  • Eight pillars of mental health
  • How to regulate your child’s nervous system
  • The foods that power up kids’ brains
  • How low fat foods increase depression
  • How 100% of people on ADHD meds have side effects
  • How to improve sleep habits

For more information, follow Dr. Roseann on social media @drroseann or at her website drroseann.com.

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