Grounding Yourself for Emotional Healing

1.    Remind yourself that you are in complete control of you.

2.   Start your day with an AM grounding experience. I do a blended visualization / meditation that takes 5-7 minutes and grounds me for the day.  I sit on the stone steps in my back yard with my feet in contact with the ground. (Urban dwellers, sit and visualize your feet in the grass, connected to Mother Earth!) I close my eyes and visualize white light coming from the ground, up through my Chakras and Nadis, then turns around at the crown Chakra and goes back into the earth taking all negative (dark light) energy back into the earth to be absorbed. I visualize white light coming from above, through my crown Chakra, and circling back up at my root Chakra taking negative energy back into the atmosphere. I do both of these twice.  Next I visualize white light coming from the earth again, up through my root Chakra.  When It turns the corner at my crown, this time it goes back into the earth and creates a root system from my tailbone down into the earth. Now visualize white light from the crown Chakra, turns at the root Chakra and turns again at the crown Chakra to go back into the earth.  Again, visualize the roots coming from your tailbone deep into the earth to ground you for the day’s challenges. Finally, I swirl white light energy around my body, from feet to head, like a twister moving up my body. This is to protect me from negative energy and other’s stress.

3.   Create peace in your life with a regular yoga practice. The benefits of Yoga are profound.  You will intuitively move towards healthier choices in your life. Your mind will become calm. Your body will respond physically, emotionally, intellectually, and spiritually to the beauty of yoga.  Your body will be in the flow of life. This is true mind -body -spirit healing.

4.   Nourish your body with 100% whole foods. To get started on whole food eating, pick up a copy of my book, Hands On Health: Take Your Vibrant, Whole Health Back Into Your Healing Hands. Read the Free info on my website: Principles of Whole Food Eating,  Whole Health Lifestyle Choices, & more Free Health Info

5.   Get to bed and be asleep before 10 PM.  When your body is asleep before 10 PM, the level of stress hormones in your body drops. When you stay up late, burning the midnight oil, your body pays through higher levels of cortisol hormones. This is stress.  Sleep, sweet dream sleep, before 10 PM and your body’s glandular system works for you in a balanced manner, making happy feel-good hormones!

6.   Get outside every day, preferably moving your body. Yes, I mean exercise. Call it movement magic that heals the divine you!  Something as simple as a brisk paced walk in the fresh air and natural light can do much to reduce stress, create feel good hormones, help you sleep better at night, and ease the challenges of daily life so you can think clearly and make healing choices around food and your health habits. Get outside in sun/wind/rain/snow/fog, walk barefoot, sit on ground, hug a tree, rest your spine against an old growth tree… just breathe in the world around you. Your body, mind, and soul will thank you for this grounding, earthy experience.

Positive, holistically-minded, lifestyle choices make for healthier, happier living.  For a full list of lifestyle choices I recommend to my holistic health coaching clients, click here.     More Free Health & Self Healing Info, click here.

7.    Create a grounding habit you can return to, in a moment's notice, for immediate calming energy. Here is how...

• Find a body motion (hands in Namaste or prayer position or a Yoga Mudra that calls to you),
• a "saying" or mantra* (Amen, Namaste, Blessed Be, Mitakuye Oyasin, Om mani padme hum), and
• a visualization of a space in nature that is sacred to you.

When you close your eyes and do all three you will bring yourself to a place of inner calm. Proceed forth from a space of thoughtful action as opposed to emotional reacting.  The ideas in parenthesis are just that, ideas. Create a 5 second ritual that is your special way of coming into your calm. Use it daily. Use it in any moment that you need to stop and think rationally before you proceed forward in your next step or choice. This is a quick grounding experience.

Be Well; Very, Very Well, Paula   ; )

Extra posts on creating calm, grounding, and healing eating/health habits: 

• Create Constant Calm
• Why I Love Yoga and Other Thoughts on Whole Food, Whole Health Healing

To find more related posts do a search on my blog for: yoga, weight loss, &/or mindfulness.

*Saying or Mantra meanings, they are all Blessings

• Amen: So be it, the well wishing of your prayers & meditation being sealed for integration and to come to fruition in the world
• Namaste: Sanskrit, the Divine in me honors the Divine in you
• Blessed Be: Wish good and positive things upon self & others
• Mitakuye Oyasin: Lakota, we are all related, interconnectedness of everything, we are all brothers & sisters (all beings on Earth, not just humans)
• Om mani padme hum: Buddhist, No literal English translations, jewel in the lotus, invokes compassion

The Path To Easy Weight Loss

Magical path in the woods

Yes, I said easy.

Before you click the X in the upper right hand corner of your computer screen and end this pseudo conversation (or before you want to reach out and slap me upside the head)... read on, add comments, and create a dialogue.

What is this path you ask? Mindfulness I say, mindfulness around your eating habits but more importantly, mindfulness around your life.

Mindfulness defined from Jenny Kenny Morrill (Colton, NY) 3 Marigolds Mindfulness Tutoring services:

Why Mindfulness?
Mindfulness teaches us to be present-minded and grounded in our professional and personal lives from a foundation of inner (my word) connectedness. A mindfulness practice involves a small amount of time devoted to re-setting.  This re-set allows us to be in the moment, make decisions, reflect, and communicate from our innermost - authentic voice.  

End Result: You make decisions based upon what is best for the growth of your higher self and the greater good not impulse based decisions to satisfy immediate gratification on some level or another.

Thank you Trillium Yoga for posting this Yoga wisdom picture on FB.

You have heard me speak of how my 16 year, daily yoga practice has created mindfulness in my life.  I also hope you have enjoyed my earlier post on Walking the Red Road... I remind you of these things, and previous posts, because I want to show you that all of this is within your grasp and you will start creating a healthier you (including that weight loss you have been intending on).

Pick a mindfulness habit that works for you and start watching your life look like this:

• Thinking thoughtfully around your day... "Oh, I have a big dinner tonight. I will mindfully eat very lightly the rest of the day to not over food, over stuff myself, in this 24 hour period.
• "Wow, that family celebration was heavy last night." Mindfully I decide to fast a bit longer today, skip break - fast, and breathe deeply knowing I am fine without food for a few hours more.
• You realize that hunger signals from the brain and belly do not always need to be immediately gratified. "Hey, I hear you speaking awesome body but I am going to pass on any food right now and I know I will be ok. This hunger pang too shall pass and I can wait until breakfast, lunch, dinner..."
• Working through the ending sugar addiction becomes a practice of self-love wrapped in gorgeous, mindfulness gift paper and ribbons. Gently reminding yourself:

                      "If I stop feeding the gut bugs that thrive on sugar and refined carbs what they want (more sugar and refined carbs) they, the sugar craving gut bugs, will die."

                      "Yup, starve the 'lil buggers to death. My whole food diet will re-establish the amazing gut bugs I do want in my digestive tract. These wanted gut bugs will not be begging me for sugar, they will not scream from deep inside my belly to run and find that hidden ice ' cream in the freezer or that bag of chocolate chips I hide from the family."

                     "Goodbye soda, other sugary drinks, and packaged refined foods... my gut bugs don't want you!"  

Seriously, have these dialogues with yourself and your gut bugs. Good inner dialogue keeps you mindful AND makes you chuckle (laughter is healing my friends!) as you move through your day on this magical path of mindfulness.

Use mindfulness to improve any aspect of your life, make those whole health lifestyle changes you have been meaning to, and support the kissing goodbye of all of the habits that are not cultivating your higher self or the greater good.

Need extra help?

• Find a yoga teacher and/or class in your area. Here in Northern NY: Trillium, Yoga Loft, Five Elements, Northern Light Yoga
• Call Jenny for mindfulness tutoring, see above.
• Try meditation: go to Five Elements Living and check out the offerings with Sarah Jane, check out the upcoming classes: Cultivating Ease & Liveliness
• More meditation in the Potsdam-Canton, NY area: Northern Light Yoga, Trillium Yoga, St. Lawrence University, SUNY Potsdam, and the Unitarian Universalist Church of Canton
• Find what works for you in your area: tai chi, qi gong, tae kwon do, prayer, walking meditation...
• Read a book on yoga or mindfulness and teach yourself... then practice every day.
• Go to my blog page (hey, wait... you are already here!) OK, then just do this for some added loving support: in the search bar type in Yoga. You will get many posts on supporting your mindfulness practice. Now type in weight loss... yup, more support 'cuz friends, that's what I do... work to support your health and healing needs. I am hoping that a word or two of wisdom will spark some sort of change in you to help you find your natural path, find you, again.

BIG HUGS (filled with mindfulness of course) , Paula

PS... Hey, I just remembered, I wrote a book and Jenny & I wrote a book together to help you cultivate your mindfulness and turn your life into a blissful existence. 

Currently unavailable. I have a few copies and am working on a re-publish. Contact me.

Available on Amazon or from me

I wrote another book to help you navigate lifestyle changes to restore your natural health and lose that weight. See, I do have your back 24/7!

Order at Amazon.com

Join My Home Study Courses, The School of Self Healing

To Mindfully Restore Your Health From The Ground Up

OR

Start learning with Divine Weight Loss to taste test

how I can support your health.

Find your path and walk in peace.

No Quick Fixes

The "quick fix miracle" I can offer to you...

Almost daily I receive emails and/or FB messages asking me for quick fixes for all sorts of health symptoms and ills including weight loss products... "Will this really work for me and make me lose the weight?" I have stopped sending answers with suggestions. Truly, for me to even consider responding to these messages is unethical on my part as it does not serve the person's best interests.

Quick fixes do not exist for problems that have settled into our body cells over a lifetime of eating and other less than optimal lifestyle habits. Truly it takes motivation to change and commitment to the process for the "fix" to be had. And... the fix is a lifetime process, a lifetime commitment. When we reach the goal, be it weight loss or the end of some cluster of ill health symptoms, our wellness walk is not over. The walk is a walk of life and for life: a commitment to self to make the best choices every day for cellular health and overall vital wellness.

Now I will tell you this: sometimes there are quick relief strategies for problems and symptoms. What I mean is I can suggest a little tweak here and a little tweak there to give quick relief for some issues while we work to get at the underlying reason these problems exist. Then we can work on changing what needs to be changed to get rid of the problem symptoms forever.

Examples of some quick relief strategies (keep in mind these are not long term solutions but rather a "get me over the hump until we can figure better solutions":

• muscle spasms and cramps (especially at night making you shoot up out of bed in crazed agony): take magnesium 400 mg at bedtime and drink more pure water throughout your day.

• constipation: again, magnesium (of the citrate variety) will assist here as well as more fruits and veggies, more pure water, move your body daily, and maybe use some herbs for a bit of relief until we can correct the underlying issues.

• sleep issues (keep in mind sleep issues can vary from trouble falling asleep, to staying asleep, to experiencing quality sleep): magnesium can help here as well, get off the caffeine and sugar, get outside and move...

Divine Weight Loss eCourse

Last night I was told the story of a local man who has transformed himself (over 2 years... it is about the long haul and commitment to self). He went from a 340 pound ill health human with serious cardiac issues; severe back, hip, knee, and ankle/feet issues; diabetes; depression with 3 medications; and high cholesterol to a 180 man with no health issues, no medications, and a healthy, fit body free from disease and depression.

What did he do? Changed the way he ate, what he ate, and got his butt to the gym and out for walks every single day. Sunshine. Fresh air. Movement. Real food, nothing processed. No sugar. Inner Conscious Connection work: how he thinks about himself and the world.

Why? Because his body was falling apart from the way he had ill treated it. It was a conscious decision on his part: stay grossly obese and sick or choose health.

He is a happy man for his endeavors and I wish he was my poster child! He did this on his own - Woo Hoo for him!

Lifestyle choices are up to you. I am offering you the opportunity and support to make health and healing choices in your life.

Blessing of good health and happiness on your personal path, Paula

E-Courses To Walk Your Health Path

5 Shocking Ways Yoga Causes You To Lose Weight

updated 8/3/22

10-18-2024 Update: this link is no longer active to the Sivana Spirit blog. I am working on getting the article contents back from the company and I will post it here.

Yoga is an awesome healing tool!

I confess, I did not write the title to my article published on the international Yoga blog: Sivana Spirit.

Had I written the title, I would not have used the work "shocking" as Yoga's affects no longer shock me. I am not certain they ever did. I do know, had I been asked 20 years ago when I started doing Yoga postures, I would not have expected all the benefits Yoga has brought into my life. (Notice I put postures in italics up there. I have been doing Yoga meditation, guided visualizations, and mindfulness work since I was 26. I sincerely had no idea this was Yoga. When I started doing postures, I thought like so many others do, that the postures were Yoga. I have learned a lot!)

But these Yoga revelations have not been "shocking." They have been smooth and silky, warm and fuzzy, and oh so stealth in sneaking into my life.

To read more about these "shocking" Yoga weight loss impacts and benefits, click here. 

Yoga truly is an easy and amazing tool for health and healing. Maybe this fact is the shocker in a culture that prefers more difficult answers. 

Yoga tones the vagus nerve… this is a huge factor in creating awareness of what triggers you to do the things you do & react the way you react. You become a calmer, more peaceful person, able to stop - reflect - and chose healthy choices as opposed to knee jerk reacting into emotional outbursts and choices that do not serve your highest good or healing energy.

Namaste good people.

Yoga Supports these things in Your Life (photos added 7/17/19)

PS  More Yoga LOVE from me to you: 

http://www.paulayoumellrn.com/blog/2014/05/27/it-all-starts-with-you

http://www.paulayoumellrn.com/blog/2013/11/18/why-i-love-yoga-and-other-thoughts-on-whole-food-whole-health-healing

http://www.paulayoumellrn.com/blog/2014/06/06/building-muscle-building-vitality

Weight Loss with Chai Tea

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My Yummy, Warm, Soothing, Morning Chai

Ah, caught your attention didn't I?  I have discovered that when an article has information about weight loss it, that article:

1. Flies around the internet at break-neck speed and

2. Gets more reads than almost any other topics I write about.

Wait! Just one second there, don't you go clicking "delete!" I am a woman of my word and I DO promise to deliver on my weight loss information but I am wrapping it in a package with so much more. I want to sing the praises of Chai tea:

• the health benefits of the spices and the black tea, (herbs and spices are so medicinal!)

• the calming ritual of making and enjoying it (sharing it with loved ones too; like how about a Valentine's Chai Party with Girl Friends?! Guy Friends too! Share the Chai Love!), and

• the thermogenic and weight loss benefits of sipping a bit of Heaven.

So how does Chai tea help with weight loss?

1. Herbs and spices can help boost your metabolism. 

• Black pepper increases your body’s metabolism and burns unwanted fats, including the fat on your belly. Black pepper stimulates blood and lymphatic circulation. Better fluid movement in the body creates better nourishment, better oxygenation, and better waste removal from body cells. This all stacks up to better metabolism and weight loss benefits. Black pepper contains a substance called piperine which blocks the formation of new fat cells.

• Black tea has caffeine like compounds that stimulate metabolism. A healthy weight loss plan includes eating a 100% whole food diet and moving your body. Adding black tea can help keep your metabolism humming along at a healthy rate. (No, black tea will not help you burn the extra calories when indulging in high calorie foods. Whole food eating for weight loss is the answer. And, black tea's caffeine like properties are easier on the body than coffee. Coffee, in excess and over the long haul of life, tends to burn out the adrenal glands from over-stimulating them. Black tea has 1/2 the caffeine punch of a typical cup of coffee, unless you long brew - steep your tea bag or loose tea. Black (and green) tea has the balancing ingredient called l-theanine, an amino acid which promotes GABA uptake in the brain and is thus calming and helps to counter epinephrine surges. L-theanine also increases Dopamine. Thus, one can enjoy a nice combination of both focus and calm from tea. Tea is not as hard on the adrenals as coffee.)

• Cinnamon (real Ceylon cinnamon, not cassia bark) increases your body's circulation of fluids. See black pepper above. Cinnamon contains compounds called polyphenols and the mineral chromium. Both of these compounds help improve how your body uses insulin in turn regulating blood glucose. Cinnamon has been shown to increase glucose metabolism by about 20 times, which would significantly improve your ability to regulate blood sugar.

• Cardamom is another thermogenic herb that helps boost your metabolism and may boost your body's ability to burn fat.

• Ginger is a warming spice that has anti-inflammatory properties. Ginger may have thermogenic properties that help boost your metabolism, as well as an appetite-suppressant effect. See ginger for its potential role in your weight management goals.

• Nutmeg is a good digestive aid. When we properly digest food we better use the nutrients in the food. When body cells are better fed, better nourished, we do not crave food in unhealthy ways.

• Some Chai recipes include turmeric as a spice to add to the mix. Curcumin, turmeric's most active ingredient, reduces the formation of fat tissue. Turmeric suppresses the blood vessels needed to form new fat tissue (it is an anti-inflammatory herb and excess fat formation is an inflammatory response) and therefore may help prevent fat build-up. Curcumin use, from turmeric, results in improvements in insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms associated with obesity and metabolic disorders.

• Cayenne. Ok, this is not a regular chai spice. It just happens to be in the honey I gently sweeten my chai tea with. Cayenne is another thermogenic herb. Capsaicin is the compound that gives cayenne peppers their heat. Cayenne may help fight obesity by decreasing a person's calorie intake, lowers blood fat levels, and helps to shrink existing fat tissue.

2. Regular consumption of chai spices stimulates digestive and pancreatic enzymes.

• See nutmeg above. Good digestion is key to obesity prevention, reduction, and healing.

3. There is also improved oxygen uptake and fat breakdown with chai spices.

• This has to do with better circulation throughout your whole body, better digestion, and the stimulation to all body cells from improved circulatory effects.

Healing Suggestion: Herbs and spices of the thermogenic nature work best in the context of a whole food eating and whole health living plan. Herbs cannot help shed excess weight within the context of an unhealthy diet that is comprised of calorie dense and nutrient poor manufactured foods.

Making Chai Tea

Black tea of the organic nature, spicy / raw honey, chai spices, peppercorns, local / raw goat's milk.

First, I gather my chai ingredients: 

• black tea (sometimes I use loose black tea)

• cayenne and ginger raw honey

• a spice blend of cardamom, nutmeg, ginger, and cinnamon (I keep this pre-mixed in my cupboard)

• I recently added star anise and cloves (use 1/4 cup each spice EXCEPT the nutmeg and cloves, 1 heaping tbsp of nutmeg, slightly less than 1 tbsp cloves)

• black pepper corns in the mortar waiting to be ground

• raw, local goat's milk

• missing in the picture is the organic vanilla extract

Making the tea:

1. Bring 1 cup water to boil and turn off heat.

2. Add black tea, cover, and steep for 3 to 5 minutes. Yes, time this.

3. Remove black tea from how water.

4. Add 1 tsp. of chai spice mix.

5. Cover and steep 2 to 3 minutes.

6. Add 1/2 to 3/4 cup full fat milk from well raised and well fed lactating animals.

7. Cover pot and re-warm gently on low heat for a minute or so. Do not walk away or you will over heat and scorch the milk.

8. Grind the black pepper so you are not tempted to walk away to get that load of wash started.

9. Pour tea into tea mug.

10. Add a bit of vanilla.

11. Add ground pepper.

12. Add 1/2 tsp. or so of local, raw honey.

13. Stir, sip, enjoy, and relax!

Chai Tea and Me!

Are you looking at all the steps and saying... I don't have time for this Paula? Can't I just use one of those Keurig cups of chai tea? Sure go ahead but the above results are so much tastier. And the process becomes a meditative ritual. Think Asian Tea Rituals... sacred time.

Compare the taste a cup of Keurig coffee to a cup that you fresh grind the coffee beans and brew in a time honored fashion. There is no comparison.

Fast and easy is, well, fast and easy.

But taste is so much more! Would you prefer instant mashed potatoes or homemade mashed potatoes from local, organic potatoes cooked with the skins still on, mashed to perfection with plenty of butter from grass-fed cows, and a splattering of full-fat local raised, raw milk. Your choice! I am very clear on which one I would choose!

Share your thoughts. It is good to hear other's voices, thoughts, ideas...

Courtesy of: BeHealthyToday

Naturally Simple Ways to Weigh LESS...

Naturally Simple Ways to Weigh Less

and Live More Every Day of your life!

This is all about re-balancing your body, mind, and spirit to create a vibrantly healthy you... inside and out. So much more than the number on the "scales!"

1. Feed your soul with primary food.  Friends and family, physical activity, spirituality and a satisfying career feed us. Lack of primary food creates over-reliance on secondary, edible food.
2. Drink water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit liquid calories from soda, juice, sports drinks and “enhanced” waters.  Stick with nature made!
3. Eat a plant-rich diet. Plant foods are typically lower in calories and higher in fiber than meat, dairy and processed foods, while providing loads of essential nutrients.  Purchase your animal products from farmers who raise the food in a natural manner; healthy and naturally balanced foods make for a healthy, naturally balanced human. Make certain you do get enough fat and protein in your daily diet to satisfy hunger, appetite, and nutritional needs for YOU.  Each of our needs is different!
4. Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full, satisfied, and better nourished on less food.  More nutrients in each cell mean a healthier body!
5. Eat real food; avoid processed, packaged foods. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. (Reduce or eliminate refined sugars from your diet; glucose, fructose, any “oses”.) Packaged and convenience foods tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories. Avoid artificial sweeteners.  Avoid refined sweeteners, even stevia products.

If you have attended my workshops or been supported by me as a client:  Remember the cellular health information from the Whole Food slide show?  Feed your cells well!  Need to experience this workshop? Join me and the Local Living Venture on Thursday, September 25th for the start of the Whole Health and Healing Academy!  

A few more tips for balancing mind, body, and soul weight.

1. Eat raw foods:  raw fruits & veggies, raw nuts and seeds, raw nut & seed butters.  Raw foods are rich in nutrients that are not altered by the heat of cooking and provide natural enzymes needed in the body for many processes including digestion.
2. Eating enough healthy fats and protein to satisfy your appetite and your body’s nutritional needs:  choose naturally raised animal products for protein and fat and the omega 3's found in naturally raised meat, eggs and dairy products, wild salmon, avocados, walnuts, raw nuts and seeds.
3. Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.  With this said, listen to your own body and what you know works for you.  Some people do much better without breakfast and have no problems with the rebound overeating later in the day.  Be conscious of you and your needs. I can personally admit I am not a breakfast eater.  I get hungry by 11 AM or so. I listen and follow my body's requests for food.
4. Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions.  Eat from a space of unconditional self-love!
5. Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy.
6. Get outside.  Your body needs fresh air and natural light.  You will create life long health benefits!
7. Sleep, rest and relax. Breath work creates relaxation, slow down & breathe deeply.  Ask me for my educational handout on breath work.  When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
8. Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy.
9. Find a mindfulness practice and use it every day. (Yoga, Tai Chi, Tae Kwon Do, Meditation, Prayer...)

PS  Just a reminder about the Whole Health & Healing Academy that starts Thursday, September 25th. Join us to create vibrant health in your life!