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18 Jan

Defining Self Care

“Self-care” has become somewhat of a buzz word lately. So many people are talking about it, especially online. In most of the discussions, self-care is used to describe taking a bath, getting a massage, having some aromatherapy, and the like. It kind of comes off as prioritizing yourself, maybe to the point of being selfish. But let’s really unpack this, and understand what self-care really means.

 

This is my definition of self-care: Being responsible for your own happiness and well-being. We can’t “get” happiness from any outside source. That means we can’t buy it, and we can’t rely on anyone else to provide it for us, or give it to us. So, if we’re not happy or well, we can’t blame anyone or anything – the buck, so to speak, stops with ourselves. When we can understand that, then we can make more informed choices about what we do, and how we do it.

 

For example, let’s look at the three pillars of health in Ayurveda, and how this relates to self-care.

 

1) Food: Food is anything we “eat” through any of the senses. What do you put in your mouth, what do you smell, what do you touch, what do you watch, what are you listening to? If you’re stressed out, yet continue to watch violent television shows, or listen to argumentative talk shows on the car radio, you need to make different choices. If your digestion is poor, and you’re eating junk food late at night, you need to be doing something different. This is self-care – knowing how to take care of yourself body, mind, and spirit… and actually doing it. No one else can do it for you. You absolutely have control here – so we have to look at our habits, and stop being on auto-pilot.

 

2) Sleep: You’ve heard me talk about sleep for years as the spokesperson for the Better Sleep Council. What could be easier than going to bed at a reasonable time? And yet, we don’t do it! We have every excuse to stay up later than we should. We’re on our screens way too late, we don’t invest in our sleep by making sure we have a new mattress and pillow. It’s like we see sleep as a chore, something more to fit into our busy day. Like a little kid, we don’t want to go to bed because we’re afraid we’ll be missing something! It’s time to change that mind-set and understand how important sleep is in every area of our lives. Self-care means being disciplined about your sleep schedule, and sleep hygiene so that sleep can actually work for you!

 

3) Activity: Activity is everything we do in our lives – work, exercise, relationships, our daily routine and habits. It’s not just what you’re doing, but also what you’re thinking about. Where is your attention focused? Self-care is also knowing our limits. Are you taking on too much? Are you being too active, is life too hectic? Or are you not active enough, is life too slow? There’s a beautiful “Goldilocks” amount of activity that’s unique to each of us, and “just right” for each one of us. Find yours and take care of yourself in this way. You might have to say no when you feel obligated or pressed to say yes, or say yes when you’re a bit uncomfortable jumping into something new. Tune into your intuition and do what is best for you.

 

Take good care!

Lots of love,

Lissa

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14 Jan

The Days of Our Lives

The great playwright William Shakespeare is often quoted as having said: “All the world’s a stage, and all the men and women merely players.”  Do you ever feel like life is just one big drama?  We all have our parts to play, and our lines to say, and our days continue like a series of scripted scenes.  Yet who is writing this script?  Are we automatically reacting to the cues we are given, or are we indeed creating our lives, and our relationships, as we go along?

 

Ayurveda is the Science of Life.  From this centuries old philosophy we can learn everything we need to know to help our relationships grow and flourish.  Life is all about relationships.  Because we are in this world, we have a relationship with everyone and everything else in this world.  Our most important relationship is with ourselves.  When we know who we are, when we understand our place in the world, then we see how we fit in, and how everyone else fits in as well.  This wisdom shows us our interconnectedness, and how we really are here to help each other in so many ways.

 

The ayurvedic concept of doshas, or mind/body types, gives us insight into our inherent nature.  Our dosha is like a fingerprint, individual to each one of us.  And yet, one of the doshas is typically dominant in our personality and physiology.  When we know our dosha, we are given some direction as to how to bring out our strengths and overcome our challenges.

 

Vata dosha is made up of air and space.  People who are dominant in Vata generally appear to be long and lean.  The skin in thin and dry, and you can often see the veins through the skin.  The Vata person tends to have cold hands and feet.  Vatas are quick thinkers; they are creative, flexible and spontaneous.  They have sparkling personalities and enjoy trying new things.  However, when they are out of balance, when too much Vata is present, then they become anxious.  People might see them as “flaky” or “air headed” because they have a hard time remembering things.  Vatas can be disorganized and easily distracted.  In nature, you can see Vata in a hummingbird, flitting quickly from one thing to the next.  The hummingbird exerts a lot of energy and gets worn out quickly.

 

Vata types often have a difficult time traveling.  Because there is so much movement, there becomes an excess of air and space, so Vata gets out of balance easily.  This shows up as anxiety, nervousness, and even nausea.  They might have a hard time getting to sleep, and become constipated.  The best thing that Vatas can do to stay in balance is Abhyanga, a warm oil self-massage.  Warm and oily is the opposite of cold and dry, so this is the perfect remedy.  Abhyanga can be done in the morning, before a shower, or at nighttime, before bed.  It’s also a good idea for Vatas to sip warm water with lemon throughout the day. Vatas need to eat warm, cooked foods, especially while traveling, because their digestion is sensitive.

 

Pitta dosha is made up of fire and water.  Pitta dominant people have an average build, and are more athletic.  Because fire is present, Pitta runs hot.  Pittas have warm hands, and often have some reddish qualities to their skin or hair.  They can have freckles, or can have grey hair or go bald at an early age.  Pittas are highly intelligent.  They make good business people because they are discerning and they have strong leadership skills.  However, when too much Pitta is present, they come off as critical and bossy, and an excess of fire brings out anger and impatience.  In nature, Pitta is represented in an eagle.  The eagle soars, thinks, and plans.  When it sees what it wants, it goes after it without hesitation, with determination and precision.

 

The hot months of summer are known as Pitta season.  Because of the heat, Pitta is more likely to get out of balance.  This can show up as anger, judgment, or irritability.  We want to cool down the fire without extinguishing it.  Cooling foods like cucumber and mint are very good during this time of year.  It is also important to protect the skin from the sun, and to shade the eyes, as Pitta eyes are very sensitive to light.

 

Kapha dosha is made up of earth and water.  Those with a dominance of kapha are bigger boned, and a bit heavier than average.  The skin is clear and moist, and the hair is thick and lustrous.  Kaphas also tend to have big eyes and full lips.  They are beautiful!  Kaphas are loving and loyal.  They make wonderful teachers, doctors, and parents.  Kaphas have an easy-going nature and are very patient.  When Kapha is out of balance they can lack motivation.  They can seem lazy, stubborn, and possessive.  In nature, we can see Kapha in a swan, gracefully taking its time gliding across the water.  The swan is relaxed and comfortable in its surroundings.

 

A Kapha imbalance can show up as weight gain, depression, or as allergies.  To keep Kapha in check, exercise is vital.  Kaphas need to exercise daily, to the point of sweating.  They also need to be around people – socialization helps them to be happy, they are energized and stimulated when surrounded by good friends and engaged in lively conversation.  When Kaphas feel the urge to sit on the couch and eat, they should really call up a friend and go for a walk.

 

We would never expect a hummingbird to behave like an eagle.  And yet, with our loved ones, we often find ourselves asking another person to change – to do something that is contrary to his or her nature.  Expecting a swan to suddenly get up and flit around the flowers is absurd – just as it is to want a Kapha person to get skinny and multi-task a dozen projects.

 

It takes all of the doshas to make the world function.  We each have qualities that enhance our life here on earth.  For example, in a business setting, it’s good to include each of the doshas on a team.  The Vatas will brainstorm and come up with the big ideas.  The Pittas will come up with a plan to manage the team so that the ideas can become a reality.  And the Kaphas will shore up morale, and make sure that the project is seen through to its fruition.  We can work with our strengths to create an environment that serves everyone and achieves the best possible outcomes for the company.

 

First, Ayurveda teaches us how to be the best that we can be by staying in balance.  When we are in balance we think clearly and make the best decisions for ourselves.  We are better in our relationships because we are confident in knowing who we are.  In our personal relationships, Ayurveda can teach us to love and accept people as they are.  We can strive to help them stay in balance, and to be their healthiest and happiest.

 

There is a natural order, and balance to the Universe.  That is often why we choose the partners we choose.  We help to balance each other out.  A Pitta person can help a Vata person to be organized.  A Vata person can help a Kapha person to lighten up and have more fun, just by being around.  A Kapha person can help a Pitta person to remember what is most important in life.  When we learn to love and accept our partners for who they are, to recognize their nature, then our relationships will thrive.  Ayurveda shows us the beauty and benefits that happen naturally when we release any unrealistic expectations and learn to love “as is” with an open heart.

 

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06 Jan

The Many Benefits of Meditation

Meditation is really the best thing we can do for our overall health – and all it takes is our commitment to actually do it. Seriously – you don’t need any special gear, or any special place, or any special time to do it. We just have to make the slightest bit of effort to sit still and be quiet. But yet – even though we know how great it is for us, somehow we find every excuse not to do it. What’s that about? Here’s hoping this list of just some of the amazing benefits will motivate us to carve out just a few minutes of time in our otherwise busy day to embrace the bliss of this beautiful practice. This is the best habit you could ever adopt!

 

– Meditation is a great antidote for stress. With our hectic schedules our nervous system runs high on adrenaline. Meditation gives us a time to pause and just chill. Meditation lowers levels of cortisol, the hormone that makes us feel stressed. With reduced cortisol we feel less anxious, less depressed and generally more calm.

 

– Meditation puts a smile on your face. When you meditate, serotonin is produced in your nerve cells. You feel a little more content, a little more centered, a little more comfortable in your own skin. And this good mood shows – you look better, too!

 

– Meditation helps with focus and concentration. With a calm mind you can handle tasks with aplomb. You can pay attention, and be more aware of what you are doing so you can do it well. This also helps to improve your memory, you remember what you did!

 

– Meditation is good for the body. Studies show that it lowers blood pressure, and can reduce the risk of cardiovascular disease. It can even boost your immunity, so you can stave off illnesses more easily.

 

– Meditation helps you to be more patient, and more present. When in a long line at the store, or stuck in traffic, you can approach the situation with a sense of “this too shall pass.”

 

– Meditation helps you to release negative emotions more quickly. Instead of hanging on to anger or upset, you can process the feelings and let them go more easily.

 

– Meditation helps you to manage pain. With less anxiety, you can tolerate pain better. You learn how to breathe through the pain with meditation so you feel it less acutely. Meditation teaches us to self-sooth.

 

– Meditators have an easier time falling asleep, and often sleep more soundly than most.

 

– Meditation can improve relationships. It’s easier to communicate when you are calm and can think clearly. It also teaches us to look at our thought patterns so when emotions arise we can identify and deal with them.

 

– Meditation helps us to connect with who we really are. That space of silence is where all the wisdom is, and we can download it where we give ourselves the opportunities to do so.

 

– Meditation is good for the brain. Research shows it can slow the aging process and even reverse brain aging.

 

– Meditation can rev up your metabolism. We feel better so we have more energy and move more. All this helps with weight loss, too.

 

– Meditation helps you to forgive and let go of past issues with people. You feel more peaceful and can see the bigger picture. It allows you to feel more empathy. It allows you to let in gratitude.

 

 

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15 Oct

Are You at Risk for Depression?

An excerpt from Beneath the Surface by Kristi Hugstad

Ever since author Kristi Hugstad’s husband, after years of struggling with clinical depression, completed suicide in 2012 by running in front of a train, she has dedicated her life to helping to abolish the stigma of mental illness and suicide.

 

That mission is what inspired her to write Beneath the Surface: A Teen’s Guide to Reaching Out When You or Your Friend Is in Crisis, which speaks candidly to today’s youth — and the parents, teachers, and coaches who love them — about the anxiety, depression, and suicide attempts that far too often accompany the unique challenges that face their generation. We hope you’ll enjoy this excerpt from the book.

 

# # #

 

Most children grow up thinking their home, family, and upbringing are “normal,” even when they’re not. Children and teens living in a home where one or both parents are depressed often don’t realize this isn’t the norm — though this situation is more common than you may think.

 

In fact, fifteen million kids in the United States have parents with depression.

 

As a result, these fifteen million kids are at greater risk of developing depression themselves. But depression can happen to anyone. It can occur after a trauma or during a stressful situation, or it can develop due to someone’s particular brain chemistry. Why someone develops depression is important, particularly if it’s due to situational or lifestyle factors, which can be changed. But more important than the why is the how. As in, how do you deal with depression? That is the real focus of this book because depression can put someone at risk for any number of issues, including suicide. The faster you recognize the symptoms of depression, the faster you can get treatment and reduce the risk of other, even more serious issues. Additionally, the more you know, the better you can help others.

 

Are you at risk for depression? Consider the following questions, all of which may indicate that someone is already depressed or at risk for developing depression. If you find yourself answering affirmatively even to several questions, it doesn’t necessarily mean you’re depressed, but you may have an increased risk of becoming so. Later we’ll talk about what you can do if you or someone you love is suffering from depression.

 

Depression Self-Assessment

 

Do you currently live with a family member who suffers from depression?

Studies have shown that living with a mother or father who has depression, whether the cause is environmental or genetic, increases your own risk of developing the condition. You may not know if a parent suffers from depression; if you feel safe asking, do so. If not, consider whether they exhibit the signs described in this book. Further, you don’t have to live with a depressed family member to be at risk.

Does life feel pointless?

Everyone may occasionally feel hopeless as they navigate through school, work, and life. But if a hopeless feeling persists day after day and affects your daily behavior, it could be a sign of depression.

Do you find it impossible to concentrate?

Depression can make it hard to concentrate even when you’re reading or watching something you love.

Have you withdrawn from your friends and family?

It’s important to do your own thing and be independent, but this should be balanced with a healthy amount of socializing and bonding with friends and family. Depression sufferers often turn down opportunities to be with others simply to be alone.

Have you noticed a sudden change in your weight?

Extreme weight loss or gain can be a symptom of depression. If you’ve lost your appetite or find yourself seeking comfort in food, this may be because your brain chemistry is being affected by depression.

Do you have insomnia, or do you sleep too much?

Look, teenagers need their sleep and often don’t get enough. But if you go through long periods of sleeplessness or of sleeping too much, depression may be the reason.

Do you have physical pain that won’t go away?

Depression doesn’t just cause emotional pain. Depression can cause chemical imbalances in your brain that make you perceive pain differently, and it could be the reason for a persistent physical pain that doctors can’t find a reason for.

Have your grades dropped? Have you stopped participating in extracurriculars?

Depression has two best friends: apathy and lack of energy. These can combine to affect your performance in school and your extracurricular activities, and they can sap your passion for activities you once loved.

Have you ever thought of suicide?

If you answer yes, you’re not alone, and suicidal thoughts can be caused by depression. However, if you’re currently thinking about suicide, seek help and treatment. Tell someone. With counseling and, if necessary, proper medication, you will begin to feel better. When you’re suffering from depression, the idea of feeling better might be difficult to imagine. This is the time to practice trust and courage.

 

# # #

 

Kristi HugstadKristi Hugstad is the author of Beneath the Surface: A Teen’s Guide to Reaching Out when You or Your Friend Is in Crisis. Ever since her husband completed suicide in 2012, after years of struggling with clinical depression, by running in front of a train, she has dedicated her life to helping to abolish the stigma of mental illness and suicide. A certified grief recovery specialist, Kristi frequently speaks at high schools. Visit her online at https://www.thegriefgirl.com.

 

Excerpted from the book Beneath the Surface. Copyright ©2019 by Kristi Hugstad. Printed with permission from New World Library — www.newworldlibrary.com.

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03 Oct

Practice Self-Compassion

**Excerpted from “Thriving as an Empath: 365 Days of Self-Care for Sensitive People” (Sounds True, Oct. 22, 2019)

Self-compassion means directing loving-kindness inwardly. Instead of beating yourself up, give yourself a break and acknowledge that you did your best in any circumstance. When you become your own champion, you will feel more protected in the world.

Research shows that people who are compassionate toward their own shortcomings experience greater well-being than those who harshly judge themselves. We all make mistakes, but the larger lesson of love is how we treat ourselves at those times.

Still, it’s often easier to have compassion for others than oneself. Over the years, many psychotherapist friends have lamented to me about this issue. Don’t worry. This is an area of growth that loving people must address so they can be more compassionate with their own struggles.

Compassion can be learned. Start by planning at least one act of kindness toward yourself daily. For example, turn off your computer and enjoy a walk or tell yourself, “Good job,” or “I’m happy that I didn’t react nastily to a controlling friend.” My Taoist teacher says, “Beating yourself up a little bit less each day is spiritual progress.”

SET YOUR INTENTION

I will be my own best friend. I am not perfect, nor are any of us. I will not beat myself up. I will treat myself with kindness.

 

*    *    *

Judith Orloff, M.D., is a New York Times bestselling author, a member of the UCLA Psychiatric Clinical Faculty, and has a Facebook Empath Support Community with more than 6,000 members. She has been featured on The Today Show, CNN, and in Oprah Magazine, the New York Times and more. Her new book, Thriving as an Empath: 365 Days of Self-Care for Sensitive People  (Sounds True, Oct. 22, 2019), draws from her own experiences as an empath to share the secret to well-being. Learn more at drjudithorloff.com.

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15 Sep

Seasonal Spice Blends

According to Ayurveda, a balanced diet contains all six tastes at every meal. This can be challenging given our western influences. There’s a simple solution! Herb and spice blends called “Churna” that are specially formulated for the seasons. Fall/Winter when it is cold and dry is Vata season. Summer is Pitta season, and Spring is Kapha season. You can use these blends while cooking, or take the shaker with you to sprinkle on your food when you eat out. You can add the churnas to sauces, soups, vegetable or rice dishes, even just sprinkle it on salads, popcorn or snacks. Very convenient, and really delicious. You can make your own at home in the kitchen.
The Vata blend is calming, and includes cardamom, ginger, and other spices. The Pitta blend is cooling, and includes cumin, coriander and fennel along with other spices. The Kapha blend is invigorating, with turmeric, mustard, black pepper and more.
Vata Churna:
Ingredients
2 tablespoons cumin seeds
2 tablespoons coriander seeds
½ teaspoon cardamom seeds
2 tablespoons fennel seeds
1 teaspoon ground ginger
¼ teaspoon asafetida (hing powder)
¼ teaspoon salt (I prefer Himalayan salt, it is unprocessed)
1 tablespoon raw sugar
Directions
  1. In a dry skillet, roast the cumin and coriander seeds until nutty.
  2. Transfer to a spice grinder and add cardamom and fennel seeds; process to a fine powder.
  3. Put the ground spices in a bowl with the ground ginger, asafetida, and salt and mix all together.
  4. Transfer into a shaker bottle to use whenever you’d like.
Pitta Churna:
Ingredients
        2 tablespoons fennel seeds
        2 tablespoons coriander seeds
        2 tablespoons cumin seeds
        1 tablespoon turmeric
        2 tablespoons fresh mint leaves (chopped), or dried mint leaves
        ½ teaspoon ground ginger
        1 tablespoon raw sugar
Directions
1.  In a dry skillet, roast the coriander and cumin seeds until nutty.
2.  Transfer to a spice grinder and add the cardamom and fennel seeds; process to a fine powder.
3.  Put the spices in a bowl with the turmeric, mint, ground ginger and sugar and mix all together.
4.  Transfer into a shaker bottle to use whenever you’d like.
Kapha Churna:
Ingredients
        2 tablespoons coriander seeds
        1 tablespoon cumin seeds
        1 tablespoon fenugreek seeds
        1 tablespoon ground ginger
        1 tablespoon turmeric
        1 tablespoon cinnamon
        1 teaspoon ground clove
        ½ teaspoon black pepper
Directions
1.  In a dry skillet, roast the coriander and cumin seeds until nutty.
2.  Transfer to a spice grinder and add the genugreek seeds; process to a fine powder.
3.  Put the spices in a bowl with the ginger, turmeric, cinnamon, clove and black pepper and mix all together.
4.  Transfer into a shaker bottle to use whenever you’d like.
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14 Sep

Ayurvedic Solutions for Embarrassing Problems

Embarrassing Problem: Bad Breath

Ayurvedic Solution:

Cardamom seeds –  Tasty, just chew up a couple.

Also good for a sore throat, speakers who talk a lot.

A tongue scraper can also help to prevent bad breath. This is in common use in Ayurveda, usually in stainless steel, but also available in sterling silver or copper.

Eat the parsley garnish after a meal to get rid of bad breath, too.

 

 

Embarrassing Problem: Gas

Ayurvedic Solution:

Fennel seeds –

You often see a bowl of these in Indian restaurants and wondered what they were for.  Just chew up about a teaspoon full after a big meal.  Easy to carry in your purse.

 

 

Embarrassing Problem: Hemorrhoids

Hemorrhoids are inflamed veins around the rectum, often caused by the weight of pregnancy, or from constipation, or from heavy lifting.

Ayurvedic Solution:

Mix 1 Tablespoon dry cumin with a bit of water to make a paste.  Apply to the affected area, and leave on for 15-20 minutes and then rinse off.  Twice a day.  This works because cumin is high in potassium, which helps bring down blood pressure, so it helps relieve the inflammation.

 

 

Embarrassing Problem: Overactive Bladder

Ayurvedic solution:

Ayurveda says that an overactive bladder is caused by too much Vata dosha in the pelvic region.  A bladder infection and constipation can aggravate the vata dosha and cause an overactive bladder.  Obesity can also cause an overactive bladder.  Follow lifestyle changes for constipation.  Also, add some dates into your diet, and drink tender coconut water.

 

 

Embarrassing Problem: Constipation

Ayurvedic solution:

There are three parts to digestion, each equally important: digestion, assimilation, and elimination.  When we are not eliminating the waste products of our food effectively, we are constipated.  Those toxins need to be eliminated from the body for us to feel our best.  Constipation can lead to many other issues, including skin breakouts, menstrual cramps, fatigue, depression and more.

Triphala is an ayurvedic remedy for constipation.  It is made of three fruits, and is considered a valuable herbal preparation.   It helps the body to gently release toxins.

Lifestyle changes for constipation:

-Largest meal at lunchtime, when digestion is strongest.

-Sip warm water with lemon throughout the day.  Vata tea is also very healing.

-Avoid eating leftovers and foods that contain preservatives.  Your body has to work harder to eliminate these impurities from the liver and cells.

-Avoid cold drinks, as these reduce digestive power.

-Get to bed by 10 pm, s your body can rest during its natural purification cycle, from 10 pm to 2 am.

-Pay attention to the food you are eating – don’t watch TV, read or work while eating.

-Eat lots of leafy greens, stick to a high-fiber diet of fresh fruits, veggies and grains.

 

 

Embarrassing Problem: Foot Odor

Ayurvedic Solution:

Smelly feet can result from perspiration, dead skin cells, and bacteria.  Synthetic shoes and socka increase the problem by not letting your feet breathe.  What to do?

-FOOT BATH: In 1 quart of hot water (about 100-110 degrees F), add 1 teaspoon Epsom salt or sea salt. Make a small pouch of herbs, include the ones you like from lavender, sage, rosemary and add this pouch to the water.  Soak your feet for approximately 20 minutes.  Gently rub the herbs on your feet.

-Dry feet thoroughly.

-Mix 1 part cornstarch with 3 parts Herbalized Clay and 3-4 drops of peppermint essential oil.  Add cool water to make a paste and apply the paste to the feet for 20-30 minutes.  Wash off with warm water and dry thoroughly.

Follow this procedure daily until the problem disappears, then continue once or twice a week preventively.

 

Embarrassing Problem: Hair Loss

Ayurvedic Solution:

Hair loss is seen as an excess of Pitta dosha, too much fire.  Do Pitta balancing things like:

-Drink 1/3 cup of aloe vera juice with pinch of cumin 3 x/day for 3 months to cool the system.

-Drink fresh juices like carrot and spinach to stimulate hair growth.

-Eat a spoonful of white sesame seeds every morning.  This is a good source of both magnesium and calcium.

-Avoid coffee (any caffeine), alcohol, smoking, and red meat – all of which aggravate Pitta dosha.

-Scalp massage with coconut oil is great to help stimulate hair growth.

 

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06 Sep

DIY Natural Cleaning Products

Here is a list of DIY Natural Cleaning products for just about any job in your home! Follow the recipe and you’ll be amazed by how great your own natural products smell, and how great they WORK! Once you try them you’ll never go back. Saves lots of money, and helps the planet!

Most of these ingredients can be found at your local grocery store. You can make them easily right in the spray bottle. Be sure to label the bottles when you’re done so that you can tell them apart.

 

All-Purpose Cleaner

 

½ cup white vinegar

10 drops essential oil (tea tree, lavender, or lemon)

2 Tablespoons baking soda

Water to fill up a 12 ounce spray bottle

 

Combine vinegar, essential oils, and a small amount of water in a clean, 12-ounce spray bottle. Add baking soda, then fill bottle to the top with water. Shake gently to mix ingredients.

 

 

Carpet Cleaner

 

1 cup white vinegar

2 cups water

2 teaspoons salt

15 drops of lavender essential oil

 

Combine vinegar and water in spray bottle, then add salt and essential oil. Shake to mix ingredients. Spray on carpets and shake in between sprays. When carpet is dry, vacuum all the areas sprayed.

 

 

Wood Polish

 

¾ cup olive oil

¼ cup white vinegar

30 drops essential oil (lemon or orange)

 

Combine all ingredients in a spray bottle and shake to mix. Spray directly on wooden surface and wipe down with a clean, dry cloth. Shake before use.

 

 

Mirror and Glass Cleaner

 

¼ cup rubbing alcohol

¼ cup white vinegar

1 Tablespoon cornstarch

2 cups warm water

 

Combine all ingredients in a spray bottle. Shake to mix. Spray on glass surface, wipe down with a microfiber cloth. Shake well before use.

 

 

Toilet Cleaner

 

1 cup vinegar

½ teaspoon tea tree essential oil

½ cup baking soda

 

Mix vinegar and essential oil in a spray bottle. Spray on toilet bowl, base, seat, and lid. Add baking soda around bowl, scrub with a toilet brush. When all clean use paper towels to wipe down all areas sprayed with the solution.

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26 Aug

Telepractice Speech Therapy for Students Blazing a New Trail in Telemedicine

How a novel telemedicine tactic is bridging gaps in standard speech therapy, improving and accelerating results for families, schools and districts at-large

For those looking toward industries poised to lead the growth charge over the next five-to-ten years, one need look no further than telehealth and telemedicine. These global markets are expected to exceed $185 million from 2019 through 2026, according to the new Advanced Report on Telehealth and Telemedicine Market Analysis Forecast. Yet another new report, “Telemedicine Market 2019,” actually forecasts global industry growth to reach a staggering $78.82 billion during the period 2018-2022. These and a litany of other research endeavors veritably assure that telehealth will become a dominant force, reinventing health care at large in years to come.

For students from K-12 through college-level requiring speech therapy in particular, remote access to professional services and practitioners will clearly become more ubiquitous. In fact, “the demand for speech-language therapists is already outpacing the supply in some cities,” says Licensed Speech Pathologist Orna Kempler-Azulay, president of Abington Speech Pathology Services, Inc. She’s helping spearhead the speech teletherapy charge in America and beyond with her ground-breaking service platform, RemoteSpeech.com.

Underscoring telehealth’s viability for expanding access to quality and effective treatment for both children and adults worldwide, the American Speech and Hearing Association (ASHA) has gone on record to substantiate that, “Telepractice is considered an appropriate model of service delivery for audiologists and speech-language pathologists.” Additionally, a “Speech Telepractice” report not only touts improved access to care that telehealth facilitates, but also engagement and the residual effect benefits of remote care. It cites, “The web-based technology engenders highly personalized and engaging activities, such that clients’ interactions with these high interest tasks often continue well beyond the therapy sessions.”

For students, these advancements easing accessibility, bolstering treatment protocols and expediting results can’t usher in soon enough amid the extreme hardships many children with voice, speech or language issues suffer. Not the least of which is getting bullied or even shunned by friends and family members. In light of the nearly one in twelve U.S. children ages three to seventeen reportedly suffering from some kind of communication disorder, below Azulay outlines key ways remote speech teletherapy benefits students, including and beyond bridging the availability gap:

  1. Eradicates barriers to access. For many, career and other schedule demands, transportation challenges and other obstacles make it difficult––if not impossible––for families with students to participate in on-site speech therapy programs, whether at the school, in clinics or other treatment locales. For those living in rural and remote areas, these problems can be further exacerbated, rendering treatment options an impossibility. This also applies to people who must relocate internationally, including members of the military, business executives and government officials who desire to help family members or themselves. Web-based speech teletherapy offers these and other well-suited patients the opportunity to readily access the on-going care they need to improve their lives, also giving them control over date and time-of-day scheduling and other concerns. Indeed, k ids work one-on-one with teletherapists in-between their activities and busy schedules, whether the sessions are conducted after school, at night or on the weekends. Teletherapy also allows these individuals to start and continue therapy without any interruptions, which can optimize results.
  2. Removes stigma and fear.   For many children, visiting a speech therapist at school heightens their anxiety and makes them even more self-conscious about getting the help needed to improve their speech. These kids are often bullied by their peers, who belittle the speech issue as well as the therapy sessions that make the patient’s schedule “different” from other students. What Azulay is seeing in schools that have embraced teletherapy is how they proffer a quiet location—in an office or a study room in the library—for these students to easily log on to a teletherapy platform via computer or tablets and readily access the expert-level help needed. In effect, these students are more willing to get the help they need because treatment can be rendered with more privacy and at a date and time that better suits. “As far as their other classmates know, they’re just coming up to do some work on the computer,” said one therapist in a recent study. In some rural communities, parents and therapists confirm that teletherapy affords them greater privacy, allowing their loved ones to access the help they need without other family members or other members of the community knowing. Even when other students observe that speech teletherapy is underway via a computer or tablet, it can actually draw curious, positive attention from these peers.
  3. Fosters access to top therapists.  Federal and state law requires all therapists to be licensed in the state they practice in, regardless of how their services are rendered. What teletherapy has created is a vast new channel through which highly qualified practitioners can provide their expertise to patients throughout the entirety of their home states, not just the city in which they live. Relating to her own RemoteSpeech.com platform, Azulay points out that therapists are “lining up in droves” because they’re wanting to help the throngs of patients who are seeking access to high-quality therapists.  Families and patients are no longer relegated to those professionals who happen to be in their immediate area. With access to a deeper roster of talent, caregivers can specifically place students with culturally and linguistically diverse professionals, or make a selection based on specialty. All of these options create a more tailored approach that yields a better outcome. Additionally, through telemedicine, therapists also are able to see more patients per day, which means more people can get the help they need on a regular basis.

    Azulay also underscores that current state lawmakers have established strict criteria for any therapist to practice, and rightfully so. “We’re doing a lot of educating to ensure those inquiring about speech teletherapy services know that quality of care is not being compromised in any way whatsoever and, in fact, quite the opposite is true,” Azulay says. She further underscored that access to a larger pool of highly trained Speech-Language Pathologists and School Psychologists is being provided, with these professionals executing the exact same exercises they would undertake in an in-person session. Also, quality therapists can eliminate prohibitive travel expenses, and better circumvent tardiness, absences, weather events and other unexpected issues that previously required scrambling for a replacement.

  4.  Greater transparency and oversight.  Modern platforms allow every speech teletherapy session to be recorded, giving any parent or other concerned caregiver the ability to access the video and see exactly what is going on and remain involved in the child’s progress. In fact, according to Azulay, teletherapy offers an even greater opportunity to review and assess a given session or overall therapy course as compared to in-person sessions that are usually conducted one-on-one, behind closed doors. Caregivers can procure session notes, schedules, therapy plans and progress updates at any time they desire, and videos can also be referenced during parent meetings. This more readily allows for any course-corrections needed to ensure all of the child’s needs are being addressed—mission critical as treatment evolves and the child progresses.

For teletherapy to work, Azulay says you need to have willing partners, including parents, caregivers, school districts, hospitals and others who embrace the approach. Despite the preponderance of evidence supporting remote speech therapy, Azulay and others in the telepractice business face resistance. For example, among school districts, such push-back is often due to solvable issues like lack of updated technology (and/or an understanding of how to use basic technology); access to tablets, computers or internet access; or adequate space for treatment of these students.

Insurance companies not universally covering treatment costs is another barrier that Azulay hopes will be eradicated in the near future. “Some states have passed laws that make insurance companies reimburse their patients for teletherapy, but too many are still not there yet,” she laments.

Despite some hurdles yet to be overcome, the growth trajectory for speech teletherapy is undeniable and understandable. Overall, the approach is already helping thousands in the U.S. and around the world gain access to care that seemed impossible to receive in the past. The telepractice option is providing needed help far more conveniently to students within the security and comfort of their own home or other “safe space”—an A+ approach soon to graduate to the billion-dollar big leagues.

~~~

By Merilee Kern, MBA
As the Executive Editor and Producer of “The Luxe List,” Merilee Kern, MBA is an internationally-regarded brand analyst, strategist and futurist. As a prolific branding and marketplace trends pundit, Merilee spotlights noteworthy industry innovators, change makers, movers and shakers. This includes field experts and thought leaders, brands, products, services, destinations and events across all categories. Connect with her at www.TheLuxeList.com / Instagram www.Instagram.com/LuxeListReviews / Twitter www.Twitter.com/LuxeListEditor / Facebook www.Facebook.com/TheLuxeList / LinkedIN www.LinkedIn.com/in/MerileeKern

 

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17 Apr

REVEALING THE REAL YOU IN LOVE

The Letter Code CoverAn excerpt taking from The Letter Code: Deciphering Why You Love the Way You Love

By Dr. Krystal White, Ph.D
Go to www.thelettercode.com/resources to take the quiz and find out what YOUR letter is.

You know the feeling of being completely yourself, unencumbered and free. It feels like a peaceful contentment. We all want relationships, especially romantic partnerships, where we can be intimately and positively connected to our significant others and be our true selves at the same time. We need to find our own centers to achieve this dynamic. Feeling successful in our relationships is reliant on our ability to uncover and respond to our hidden core love needs.

If you’re like me, you live in a complicated world and find yourself to be rather complicated, too. Being “authentic” is not as easy as it sounds. You need to shift through lots of detail on the surface to quickly get to the simple, real you underneath all the roles, responsibilities, and rules you have adopted. Your letter code is a hack for deciphering all this superficial stuff to get to the most essential way you genuinely connect with your significant others.

Your letter code reveals the basic need you are seeking to fulfill in love—and have been all your life—although you may not have known it. It dictates how you fundamentally relate to your romantic partners and explains the reason why. Everybody has a combination of needs that, when met, facilitate them in clicking with their partner. The love connection just flows when this occurs.

You know this clicking when you feel it. It happens when you are loving from your real code and not a false one. Staying close to your code— your real center of love—will quickly reduce how much effort you put forth to connect, and it will increase your experience of being in the right place to feel love.

In this book, you will be guided to classify your behavior, feelings, and thoughts into their most essential form. Knowing our codes helps us quickly translate and communicate our real selves to the significant others we’d like to love better.

People have only one of four main romantic love profiles that explains their patterns of connectivity. The needs that underlie each of these profiles are recognizable and easy to understand. The four letter codes represent essential patterns of thought, feeling, and actions. These are expressed in how emotionally close or distant people like to be in relationship with their significant others. They also help us decipher the degree to which we seek either autonomy or support from them.

Under different circumstances, some people need either to move emotionally closer to their partners or emotionally away from their partners. Other people don’t need to move at all, needing instead to remain grounded, while either standing together or standing apart. Each of these four behavioral styles conveys how people achieve connectivity with their significant others.

In this book, I’m giving you a quick tool for understanding the four main types of psychological needs driving how we love. Without psychobabble or spending time trying to deduce the origins of your profile, I’m going to give you quick, user-friendly information on how much support, togetherness, groundedness, and separation you naturally need in your love life to click with a partner.

How to feel fulfilled, happy, and aligned with a significant other may have been hidden to you up to now. But I want you to be able to see the real you in love. Knowing your letter code has the potential to powerfully change the way you love from here on out.

You Get the Picture

 

Consider the body language when two people approach one another in greeting. Some people lean in, some people stand upright, and some lean away. Some people even want to be so close that they are practically standing on top of one another.

These physical patterns are like the lines making up letters in an alphabet. Imagine that each person’s body is a straight line. Lines join together to make a letter, just as two adults connect together to form a couple. Being able to read the letters is a hack that can help you quickly understand yourself.

It is not possible to accurately discern anybody’s relationship needs purely from observing the way he or she approaches others. What you see is not what you get. But you can decipher your own core needs in a relationship by examining what’s beneath your patterns of feeling, thinking, wanting, and behaving in love.

The reason to do this is because you can’t change what you can’t see. Once you can see your letter code, you’ll be more effective in connecting with others while being the real you.

The Different Ways We Touch

Looking at how the lines of our energy and behavior touch and connect reveals commonalities and differences in our core needs in relationship.

 

Leaning In

Some people need to lean into a relationship, wanting to establish a mutually supportive connection. If this feels right for you, you want not only to assist your partner, but to also lift her up emotionally. You want both of you to be there to help each other when vulnerable, and receive a significant degree of support from the connection. Without this consistent support, you will feel that something just isn’t right. You may feel slight unease, disappointment, or frustration—perhaps assuming that you are being taken for granted or mistreated. Or you could feel self-judgmental, becoming dissatisfied with yourself for not being enough or doing well enough to have earned and received the support you wanted.

You may be a person who naturally needs a significant degree of emotional vulnerability. You appreciate it when you are needed; and if you are being honest with yourself, you like it when you can trust it is safe for you to need someone. Getting this need met provides you with an essential sense of stability.

Leaning Back

Some people need to lean back from a relationship, wanting to diverge from their significant others. If this sounds like you, there are times when you will seek to go into a completely different direction from your significant other. You  need periodic diversion away from being a couple in order to feel satisfied. Leaning away occasionally, or even frequently, gives you space to reflect on your own life, to feel more gratitude for the relationship, and to bring vitality and renewed passion back to your relationship.

If your partner does not like or genuinely value this type of leaning away, you may feel frustrated, ashamed, or guilty of your desire. You may establish destructive habits to gain this freedom or to repress your need for it. Neither is an ideal solution. By contrast, if you can lovingly express your need to have separate experiences and your partner is willing to embrace your need, as a couple you may discover that adventures external to your partnership actually brings integrity to the relationship.

Standing Side by Side

Some people feel a need to be grounded and upright. They prefer to touch in ways where each person isn’t required to lean in to connect. They prefer to stand side by side in love. If this sounds like you, you tend to find purpose in maintaining a solid, rooted foundation. You feel fulfilled by being steadfast in your commitments, and you value a strong work ethic. You view relationships as partnerships where two people care about each other’s wellbeing and take responsibility for themselves as well. It feels important to you to see eye to eye with your partner and to function as equals.

Reaching Out

Some people are looking for companionship from their significant others. Companionship provides a bridge of connection between otherwise separate entities. If you deeply appreciate it when your partner reaches out to you in reciprocity to enjoy common interests, tasks/projects, activities, and experiences, this may be your preferred dynamic. Sharing and collaborating is a link to your significant other that provides a clear way for you to enhance your mutual pleasure.

Focus on Yourself First

In the next four chapters, you’re going to learn how to decipher your personal letter code and hidden relationship needs. It doesn’t matter if you are in a long-term relationship, such as a marriage, or if you are only casually dating right now. In either case, you have built-in, natural ways of joining your life with a person you genuinely want to love. Once you know your core need and can more easily see it behind your thoughts, emotions, and actions, then you can start to build (or rebuild) your love life from a foundation of empowered awareness rather than false interpretations.

Each letter code visually represents the type of relationship a person is either consciously or unconsciously trying to create according to his or her personal motivation. Understand your letter code and you’ll be clued in about your innermost need.

 

Beware! Trying to guess your significant other’s letter code could lead to disconnection. Remember, these needs are mostly hidden from us. We can spend many years superficially reading our relationships one way, while the truth of what we need is completely the opposite. You’ll get much better results if you work on deciphering your own motivation first before you try to guide your significant partner to decode his/her own needs.

 

Focus on yourself. That often serves as a powerful tool to influence others to do the same.

 

—

 

KRYSTAL WHITE, Ph.D., is a leadership psychologist with more than 15 years of experience working with individuals, organizations, and communities.

 

Dr. White holds a doctorate in clinical psychology, is a board certified child and adolescent psychologist, and has completed a medical fellowship at Madigan Army Medical Center in developmental pediatric psychology. She also holds a master’s degree in Christian Leadership from Fuller Theological Seminary, and a master’s degree in mind, brain, and education from Harvard University.

 

For more information, please visit www.thelettercode.com and www.drkrystalwhite.com or connect with Dr. White on Instagram and LinkedIn.

 

The Letter Code is available on Amazon, www.thelettercode.com, and wherever books are sold.

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