WELDON WELLNESS

nutrition, wellness, and fitness posts from a health coach and future naturopathic doctor

[weldonwellness]

Mindfulness, meditation, and stretching our capacities

In the West, mindfulness and meditation have - in a very short time - gone from obscure, hippie practices to things likely to be regularly recommended by your physician. There are good reasons for this: the evidence supporting these methods of stress-reduction is already substantial and shows no signs of slowing.

But why should mindfulness and meditation be important to YOU?

We Americans tend to thrive on stress, or at least we pretend to. It is true that a little bit of stress is motivating and even necessary, but stress (and the sympathetic "fight or flight" reaction by our nervous system) is supposed to come for intense moments and go away, like the passing encounter with a Grizzly bear.  The daily, lower-grade chronic stress most of us experience is not how our bodies are meant to function, and it has serious repercussions for our health. In fact, psychosocial stress is one of the greatest risk factors worldwide for a heart attack, on par with smoking and considerably more than high blood pressure (Interheart study).

The things that cause our stress are unlikely to go away anytime soon. While it can be incredibly helpful to learn to say "no" and take a break (more on capacity later), for the most part our bills, obligations, and schedules are here to stay. Welcome to the modern world. 

This is where practices like mindfulness and meditation come in. The two are often lumped together, but they are actually quite different, and though both help reduce stress, they have different effects on our lives. Mindfulness is awareness. It is part of Buddhist traditions and was popularized in the West by Jon Kabat-Zinn in the 1970s with MBSR (mindfulness based stress reduction), but humans have been enjoying sunsets and stopping to smell the roses for a lot longer than that. Being mindful is the opposite of running on auto-pilot. Mindfulness can be defined as intentional, non-judgmental awareness of the present moment and your experience of that moment. It is neither positive nor negative. The magic of awareness is that, in time, it begins to shift experience; change blossoms all on its own.

A movie came out a few years ago called About Time in which the men of a family have the ability to time travel within their own lives. Spoiler alert: the main character ends up learning to use the power as his father did, by simply redoing each day one by one. The first time he went through his day as we all so often do, caught up in the to-do lists, traffic jams, and other stressors. Then he would re-do the exact same day, living with loving intention, kissing his wife, playing with his children, and staying present, rather than worrying about the past or future. This is living mindfully.

Granted, most of us do not have the luxury of time travel. We have to learn, bit by bit, to become mindful of each moment in our one chance to live that very moment. I recommend starting with positive experiences. Staying mindful during anger or anxiety is next-level; it can be greatly beneficial to track our reactions, but a hard place to start, because at first bringing awareness to something difficult can make it feel harder. 

Mindful things you can try: - A client and friend of mine recently committed to spending a few mindful minutes whenever she noticed she could feel the sun, and focus on its warmth on her skin (added bonus of vitamin D with 10 min of sun a day!). - Another trick I use is to commit to one minute of mindfulness when I get into the car before I start the engine, or sit down on the bus or train. Talk to yourself as you would a friend: How are you today? What are you feeling physically, emotionally, energetically? What is on your mind? Is it easy to just be where you are, or do your thoughts try to pull you away? - You could also turn your attention outward, noticing the details of the world around you, the colors, faces, sounds, smells, and other sensations. - Being mindful during meals has the added bonus of improving your digestion by putting you in a parasympathetic "rest and digest" state. Start by just committing to a mindful first bite. Appreciate the people who helped bring you that meal: the farmers who grew the crops, the people who transported them, the workers at the grocery store, your loved one who cooked it (or yourself!). Notice the smell as you bring your bite to your mouth, and the complexity of the flavors on your tongue. Appreciate the texture, and for goodness sakes chew considerably before you swallow (this is why we have teeth, after all). - Being mindful of how you feel after you finish your meal can have wonderful implications for your health as well. If an animal eats something and gets sick it will avoid that source in the future (at least in theory; tell this to my dog and his love of garbage...). People, on the other hand, will eat a food, feel poorly, and then take an enzyme or an antacid and eat it again. We flat out ignore our bodies as much as possible. Bringing mindfulness to this can help us learn to choose foods that make us feel the way we want to: nourished and supplied with energy. (This is 90% of the work I do with clients.)

There is no right way to be mindful; just take moments to be aware.

Meditation can also be a practice of awareness, but it is an activity in its own right (for example, most of us cannot be grocery shopping and meditating simultaneously, but mindful grocery shopping is entirely possible). Many people associate meditation with sitting crosslegged, hands on our knees, eyes closed, with our focus on our breath or trying not to have thoughts at all. In my mind, this form of meditation is like a fancy word for daydreaming about the present moment; it goes beyond the observation of mindfulness to trying to only be exactly where you are in that moment. 

There are many, many different styles and methods of meditation; that image is certainly one of them, but there are endless others. The common thread between these different approaches to meditation is that the goal is to reach a state of altered consciousness, in which our brain waves switch from our normal mode to a different frequency, like from beta to theta waves. Some traditions use meditation as part of a spiritual practice, but you can meditate outside of any spiritual or religious framework. 

Some forms of meditation and resources include: - apps: Headspace is a popular choice, with free daily 10min meditations and subscriptions for more (GREAT for beginners) - body scans (checking in with your body head to toe, inside and out): wonderful to help you fall asleep; this link has a brief 3 min version as well as a link to a longer, 45 minute body scan - self-compassion meditations: to quiet that harsh inner voice - loving-kindness meditations: for self and others - nature meditations: the 4 elements druid meditation here is one of my favorites - mantra meditation: basically, repeat a sentence on loop; you can find some traditional mantras here - guided visual meditations (going to a peaceful place in your mind): one good example - sound healing: this is best in person, but you can find youtube videos as well - movement meditations: meditation does not have to be still! I love shaking meditation, especially for anxiety (it feels silly at first, but get the giggles out and it's great) - podcast with free meditation downloads of various types, including compassion

In my opinion, being mindful is just as - if not more - important than meditation. In meditation, we are typically alone, shifting our state of mind. The long-term benefits of this and how it changes the brain are undeniably incredible. But it is entirely possible to meditate for an hour and then go about your day completely unaware of your experience and how you influence others. I can imagine someone meditating and then walking out of their meditative space into a chaotic living room, only to start yelling at the pets and kids. The two - meditation and mindfulness - do their best work together. I recommend meditating when you can and trying to build up a regular practice (in a dream world, 30 minutes a day, but start with 3!) and incorporating mindfulness into your daily life whenever and wherever possible. Starting a meditation practice can feel stressful, which is the opposite of the idea. This article has some good tips to stay positive.

Finally, I want to encourage us all to become mindful of our capacity. Part of our stress-fueled culture is this undercurrent of an idea that unless we are constantly working beyond our natural capacity, pushing ourselves harder and further, we are not doing enough. I understand the American values of working hard and doing more, but at the point where it harms our health (typically gradually, with the onset of metabolic syndrome/pre-diabetes, hypertension, etc) it no longer makes sense. Our ability to push through our capacities is there for a reason; sometimes emergencies come up and we really need to. But every day is not an emergency for most of us - we just treat it like it is. Being mindful helps us learn the boundaries of our capacity and notice as we approach them. If we learn to respect those boundaries we will spare ourselves (and our loved ones) a great deal of bad moods, fatigue, and burnout. The beautiful irony is that by staying within our physical, emotional, and mental capacities more often, we actually grow our capacity. 

[weldonwellness]

Organ meats are "offally" good for you

Organ meats, also called offal, are beloved in many parts of the world. Here in the US, however, they tend to be forgotten - or flat out rejected for the general grossness of the idea. The easiest entry into the world of organ meats is liver (if you want to explore others you can do so here). With the right flavors to balance it, paté is delicious, and it only takes 15 minutes to make, costs $2 a pound, and can serve as an affordable whole-food alternative to many supplements. Liver is one of the most nutrient-dense foods there is. It contains high doses of vitamin A and B12, and substantial amounts of iron, folate, riboflavin, choline, and selenium. If you are anemic or blood-deficient (Chinese medicine term), eating liver is a whole-food, more easily absorbable alternative to high levels of iron supplementation. Anemia can also be a result of low B12 or folate levels, making liver an all-around good approach.  Liver is not exclusively micro-nutrient dense; it is also high in protein and fat, including saturated fat and cholesterol. While there are some medical practitioners who would say this makes liver something to eat in moderation (isn't everything better in moderation?), I do not think it takes away from the health value of regular consumption of liver and other organ meats. The primary risk factors for heart disease, according to the Interheart study, in order from greatest risk to lower risk are: elevated cholesterol (especially LDL), smoking cigarettes, chronic psychosocial stress, abdominal obesity, high blood pressure, and diabetes. There is a definite link between having high LDL and low HDL cholesterol and heart disease, but the connection with saturated fat causing heart disease is much less clear. Most of the medical community still advise that a heart-heatlhy diet is low in saturated fat, but in recent years some reputable research has tried to disprove the link. I tend to support the ideas of the Paleo community in this regard, and recommend addressing elevated cholesterol by first lowering carbohydrate intake, reducing inflammation, and improving the quality of the fats you consume (meaning organic, grass fed meat and dairy). If, a few months after making those changes, your cholesterol levels are still unhealthy, reducing saturated fat and/or taking medication may be advised, and as always, discuss all options with your doctor first.  I practice what I preach; I eat a diet very high in saturated fat and have an HDL almost twice my LDL, but every body is different and some may not process fat as well as others. The Mediterranean diet has the most evidence for preventing heart disease and cancer. While most descriptions of the diet do not include organ meat, traditional Greek and Mediterranean diets absolutely do (like most cultures). Importantly, these diets did not include factory-farm meat; meat quality is always important, and especially so with organ meats. The liver doesn't store toxins, but it does process them, so you want to be sure you are getting your liver from organic, grass-fed chickens or cows (or geese, duck, etc) and/or know your source.  In sum: liver is a healthy, nutrient-dense addition to your diet. It is so deliciously rich you are unlikely to overeat it (and if you do, you are more likely to skip that mid-afternoon sweet snack!). It is the most affordable good quality meat source you can find, and it is beyond simple to make. Try it once and see what you think! Paté, a staple in French cuisine, is like a meat mousse. My recipe is a combination of sweet and spicy that is balanced out with dill, but you are welcome to play with the spices. You can download a PDF on my recipe page.

[weldonwellness]

Women's Health: Periods as Painless as Possible

In honor of the incredible Women's Marches that occurred around the world last month, and International Women's Day approaching next month on March 8th, this post is all about menstrual health. Periods impact half of the world's population twelve times a year for four decades of their lives - that's approximately 2,400 days of bleeding (and that doesn't count the things we experience during the rest of our cycles) - and yet we can still be reluctant to talk about them. (This is a great piece about the TV show Broad City, period stains, stigma, and not being ashamed.) Read on to gain a better understanding of what happens in your body during your cycle, learn about alternatives to pads and tampons (that you may actually want to use), and read and watch some hilarious pieces about the period experience.

And men, if you made it this far, good for you. For the sake of better understanding and supporting the women in your lives, I highly encourage you to read on, too!

Everyone's cycle is slightly different, but in general, a normal period cycle is from 23-35 days and goes something like this:

Understanding Your Cycle

Stage One: Follicular phase, aka preovulation, approximately days 1-14. Estrogen levels rise. Day 1: The first day of bleeding, when your uterus begins to shed its lining because no egg was implanted the previous cycle (aka you did not get pregnant). It is triggered by estrogen and progesterone hormone levels dropping at the end of the previous cycle. Days 1-7 (approximately): Bleeding. These are the days we refer to as our period. Many women bleed from 3-5 days. Days 7-14 (approximately): Fertile days prior to ovulation. Day 14: Ovulation. Ovulation is the time in your cycle when an ovary (usually one each month) releases an egg. It then has up to 24 hours to be fertilized by sperm - or not. If you have unprotected sex within that 24-hour window, or during the week before!, you can become pregnant. If the egg is not fertilized, it will be shed with the lining of the uterus - your period. In order to have an accurate idea about when you ovulate, you can track things like cervical discharge and BBT (basal body temperature). Stage Two: Luteal phase, aka post-ovulation, approximately days 15-28. Progesterone levels rise.

Keeping Track

In 2017, the easiest way to get familiar with YOUR cycle is to track it with an app. I spent the last six months entering my data into a handful of apps in order to recommend the ones I think are actually worth using. I recommend downloading a few and trying them out; you may find specific symptoms you prefer to have the option to track, from acne to sweet cravings and everything in between. These are the best free options I found - if you have one you prefer, please comment below! - Flo: This one is the winner for me! It syncs with my Fitbit for exercise and lifestyle, tells me clearly on the calendar which day of my cycle I am on (which is helpful when doctor's ask the first day of your last cycle), and allows for easy symptom tracking, including the heaviness of menstrual flow, mood, sex drive, vaginal discharge, basal body temperature, and more. Plus, it's easy to use and aesthetically pleasing, with options to customize your background. Flo also includes the option to set up birth control and other pill reminders. - Clue: Clue has a simple, appealing design that shows right where you are in your cycle at first glance, including your period and fertile windows, your current cycle day, and how many days until your period is likely to begin. There is also a calendar, analysis of previous cycles and averages, as well as the option to choose which symptoms are important for you to track, including vaginal discharge and heaviness of flow. You can set up birth control reminders, and Clue will also sync heart rate data from your Fitbit. - Spot On: This app is worth checking out. The bubble-like symptom selection was off-putting for me personally, but it is still a clean and efficient design. It includes mood, body, action, and period sections, including heaviness of flow. Notably it is missing an option to track cervical discharge, and if you want to track ovulation in addition to your period it may be missing some key features. Spot On is Planned Parenthood's app and includes links to resources some people may find helpful. - Moon Cycle: There are many apps that allow you to track the cycle of the moon (the actual moon). Some women find it helpful to become familiar with the moon cycle and how it relates to their own "moon cycle." While there is no scientific evidence linking the lunar cycle and menstrual cycle, increasing awareness of natural rhythms can lead to interesting self-realizations.

Managing Your Flow

Knowing when to expect your cycle is a good start, but then you have to actually deal with all of that blood. Tampons and pads have their place (I do encourage organic products; putting chemicals into one of the more sensitive places in our bodies is less than ideal), but odds are you already know about them. There are two alternatives I love that are easy, re-usable, and comfortable. While they may cost more upfront, in the long term they can save hundreds or even thousands of dollars. - Thinx period panties: I honestly could not gush about these enough (pun intended). Whether you want to free flow, you need something to wear on days when you might start, or you just don't want to deal with uncomfortable and long-term expensive panty liners, they have a pair for you. I have four that I wash and use throughout my cycle. I do not have any affiliation with Thinx, but if you use this link to buy a pair, you and I both get $10 off! Extra bonus - they really truly do not smell or stain. Magical.  - Menstrual cups: These are a harder sell because there can be a bit of a learning curve and they put you face to face with your blood. That said, I have a heavier flow and I love mine because I only have to change it 2x a day - when I wake up in the morning, and before I go to bed at night. Going from changing a tampon every couple of hours throughout my day to wearing a cup and a pair of Thinx has been life-changing. I use a Diva cup, and there are other brands that may work better for different bodies.

Supporting with Supplements

What if your periods are painful, or irregular? These are some supplements that can make a difference. As always, talk to your doctor before beginning any new treatment, natural or otherwise. - For cramps: magnesium and turmeric are worth a try. Magnesium relaxes muscles and many people do not get an adequate amount from their diet. You can try taking magnesium glycinate at night (side benefit: it can help with constipation) or baths with 1-2 cups of epsom salts. Turmeric is anti-inflammatory and can be used like a natural ibuprofen; you can also try it as tea. - To support progesterone for cycle regulation and PMS: vitex (aka chastetree berry) is one of my favorite herbal supports. It can be taken daily for ongoing support, three a day for a few symptomatic days before your cycle begins, or specifically for two weeks, beginning on day 10 of your cycle, in order to reign in excessively long cycles. Some women find it helpful for treating infertility and endometriosis. 

Social Concerns

Periods are a social issue, too: - This is How Homeless Women Cope With their Periods: there are 50,000 women living on the streets nationwide - Uninhibited Chinese Olympic Swimmer, Discussing her Period, Shatters Another Barrier: athletes and cultural issues

Just for Fun

Because laughter makes everything better: - 31 Jokes That are Way Too Real for Anyone Who's Ever Had a Period: including "People who exercise in order to get rid of period cramps are the ones surviving the apocalypse." - Guys Prove They Have No Idea How to Buy Their Girlfriends Tampons: iMessage photos - I Got That Flow: music video - Mother and Daughter's Text Thread About Trying to Buy Tampons: smash the patriarchy - Whoopi Goldberg launches line of pot products for women with period pain

[weldonwellness]

Rosemary socca with garlic tofu spread, sautéed leeks, and roasted tomatoes. #yum #glutenfree #vegan #weldonwellness

[weldonwellness]

Post finals chai and #glutenfree cookie. #naturopathic #medschool #free #weldonwellness (at New Cascadia Traditional TM "The Gluten Free Artisans" TM)

[weldonwellness]

A little #aliceinwonderland heaven. Thanks @neatlynoted for a delicious fancy dinner! #pdx #drinkme #probiotics #weldonwellness (at Farm Spirit)

[weldonwellness]

My semi annual chanterelle on #glutenfree buttered toast treat always brings me back to that summer in Maine with @linlockhin. #yum #mushrooms #weldonwellness

[weldonwellness]

You can't see my face, but it's smiling because I forgot to pack #lunch and in Portland I can have #glutenfree #pizza in under 10 minutes. #nothealthybutnothungry #yum #weldonwellness (at New Cascadia Traditional TM "The Gluten Free Artisans" TM)

[weldonwellness]

Morning at its best: #homemade #glutenfree blueberry muffin with mascarpone cheese, #tea, my #sun lamp, and solitaire #cards for #spd OT. #goodmorning #mentalhealth #vitamind #weldonwellness

[weldonwellness]

Today I performed my first successful cervical manipulation! Physical medicine started me on this path, from teaching Pilates to my early plans to pursue osteopathic medicine, and finally to #naturopathic #medschool. Hands on work is incredibly gratifying, and acquiring this skill feels like a major step to becoming a physician. (Thanks for trusting me with your neck!) #futuredoctor #manipulation #nunm

[weldonwellness]

Found this gem hanging outside the rare book librarian's office. #historic #cartoon #naturopathic #medschool #medicine #weldonwellness PS Of course I understand the need for medication in the right circumstances and respect MDs... but you have to admit this still applies.

[weldonwellness]

Well #NUNM, looks like I'm staying here until 2020. I'm slowing down and taking the 5 year track to let all this knowledge sink in at a rate that allows me to live my life with sanity and peace. #gooddecision #naturopathic #medschool #exhale

[weldonwellness]

Microgreens take this cilantro and tomato quesadilla to a new level of #delicious (and #healthy). #glutenfree #weldonwellness

[weldonwellness]

Benedictine sandwiches on #glutenfree bread for tonight's little party! #appetizer #kentucky #weldonwellness

[weldonwellness]

This is an honest to goodness bagel that happens to be #glutenfree. It's not New York, but oh is it good. Have I mentioned my love for #newcascadia? #weldonwellness (at New Cascadia Traditional TM "The Gluten Free Artisans" TM)

[weldonwellness]

Medicine in Your Spice Cabinet

Spices are an easy way to take your cooking to the next level, in terms of flavor and health. Here are some spices you probably already have in your kitchen that would be great to add to your meals. Get playful! Smell the spice to see if it seems like it would taste good with your meal and try it out.

Black pepper, aka piper nigrum, primarily affects the gastrointestinal system. It stimulates digestion and can help with indigestion and flatulence. It also raises the bioavailability (so your body can better make use) of curcumin/turmeric (another spice - see below!).

Cardamom, aka elettaria cardamomum, primarily affects the gastrointestinal system. It is great to add to oatmeal and other things when you would like them to be a bit sweeter; it will help you use less sweetener! It is used for gas and stomach pain, as well as halitosis (bad breath) - especially from garlic. 

Cinnamon, aka cinnamomum cassia, primarily affects the immune system. It has high antioxidant levels and has been shown to reduce blood glucose levels in type 2 diabetic patients as well as reduce triglycerides. It also works like cardamom, making foods taste sweeter without adding sugar. It is astringent and has traditionally been used medicinally to stop bleeding, such as heavy menstrual bleeding or uterine hemorrhage. 

Cayenne, aka cayeuue capsicum, primarily affects the cardiovascular system by increasing circulation. It stimulates digestion and increases salivation, and has been shown to lower cholesterol and triglycerides, as well as improve the HDL/LDL ratio. Medicinally it has been used to treat depression and congestion. Externally, the primarily constituent of cayenne called capsicidin can be used as a painkiller, particularly for neuropathic pain.

Coriander, aka coriandrum sativum, primarily affects the gastrointestinal system. The spice coriander comes from the ground seeds of the cilantro plant, which is rich in nutrients and a good source of iron, magnesium, phytonutrients and flavonoids. It has been used to help halitosis (bad breath), flatulence, and bloating. 

Cumin, aka cuminum cyminum, primarily affects the gastrointestinal system. It has antispasmodic properties that can help alleviate diarrhea and indigestion. Cumin is also high in antioxidants and minerals including iron, copper, calcium, potassium, manganese, selenium, zinc and magnesium, as well as B-vitamins.

Fennel, aka foeniculum vulgare, primarily affects the gastrointestinal system. It has anti-inflammatory properties and has been used for flatulence, infant colic, and mild stomach cramps. Here is a recipe for a cumin, coriander, and fennel tea that combines their similar healing properties.

Fenugreek, aka trigonella foenum-gracecum, primarily affects the gastrointestinal system. It has been shown to lower blood glucose in diabetics as well as total cholesterol, LDL, VLDL, and triglycerides. It is a mucilage, which means it helps irritated mucus membranes, and is why it can be used to help respiratory infections or irritation. It is also anti-inflammatory and can improve indigestion.

Garlic, aka allium sativum, primarily affects the cardiovascular system. It is a strong antimicrobial that works on bacteria, fungi, and parasites. It has also been shown to lower LDL cholesterol and raise HDL, and can help bring down blood pressure. As far as spices-as-medicine go, this is a strong one, in both flavor and medicinal properties. 

Ginger, aka zinziber officinale, primarily affects the gastrointestinal system. It is anti-inflammatory, supports weak digestion and encourages circulation. Ginger is especially helpful for nausea, vomiting, morning sickness, vertigo, and even postoperative and chemotherapy-induced nausea. 

Parsley, aka petroselinum sativum, primarily affects the genitourinary system. It is a diuretic (and so helps with edema) and an emmenagogue (stimulates the menstrual cycle), has antimicrobial activity, can decrease blood pressure, and is high in vitamin A, vitamin C, calcium and iron. 

Peppermint, aka mentha piperita, primarily affects the gastrointestinal system. It is great for digestive upset, intestinal colic, and gas, not to mention it tastes delicious.

Sage, aka salvia offficinalis, primarily affects the integumentary system. It has antibacterial properties and can be helpful for sore throats. It has also been shown to lower blood pressure and decrease histamine production in animal studies.

Thyme, aka thymus vulgaris, primarily affects the respiratory system. It is antibacterial and antifungal, as well as an antioxidant and vasodilator. Its uses include helping poor appetite, cough, and rheumatic pain (topically).

Turmeric, aka curcuma longa, primarily affects the hepatic (liver) system. Its primarily constituent is called curcumin, which you may recognize as a common and potent anti-inflammatory supplement shown to help especially with autoimmune related pain. It is an antioxidant, has anti-cancer properties, lowers cholesterol, and is indicated as helpful for liver disorders, jaundice, arthritis, asthma, eczema, psoriasis, and the prevention of cardiovascular disease. Turmeric is used in cooking in India and is often combined with black pepper, which helps to activate its healing properties. This turmeric ginger lemonade is a great way to get in an extra dose!

This is just a taste of the endless possibilities of spices, all of which have their own benefits for your body and taste buds. For a longer list of medicinal spices, check out this exhibit from UCLA.

[weldonwellness]

Hands down the best #blueberries I have ever had. #oregon #local #summer #breakfast #glutenfree #weldonwellness