‘Mother Jai’ – Page 17

01/15/202301/15/2023

German Chamomile

German ‘Blue’ Chamomile (Matricaria chamomilla)

What Is German Chamomile Oil?

German chamomile (Matricaria chamomilla), which is often referred to as blue chamomile or true chamomile, comes from the Compositae sunflower family. It is one of the two chamomile species that can be used medicinally. The other one is the Roman or English chamomile (Chamaemelum nobile).

This plant, which hails from Southern and Eastern parts of Europe, grows from 6 centimeters up to 60 centimeters (2.3 to 23.5 inches) tall with heavily branched and furrowed stems. Like Roman chamomile oil, German chamomile essential oil is extracted either through solvent extraction or steam distillation of its golden yellow flowers that have ray-like blossoms.

You can find German Chamomile in Mother Jai’s Deep Sleep Oil.

Composition of German Chamomile Oil

Major Constituents

Bisabolol
Farnesol
Azulene
Farnasene
Thujanol

Some of the most important chemical components of German chamomile oil are sesquiterpenes, 36 flavonoids, coumarins and polyacetylenes. Other constituents include chamazulene (which has antiseptic capabilities), as well as 28 terpenoids and 52 additional compounds with potential pharmacological activity that gives it antimicrobial and fungistatic capabilitiesfarnesene, sesquiterpenes, cadinene, furfural, spanthulenol, and proazulenes (matricarin and matricin).

Chamazulene (or azulen when isolated), which provides German chamomile oil its deep bluish color, is formed from matricin during steam distillation. Prolonged storage and light exposure destroys this effect. This often results in a lighter blue color, which can turn into a pale green, yellow or even brown shade.

When it’s still fresh, German chamomile oil has a viscous quality and has a sweet, herbaceous scent with fruity undertones. However, in its concentrated and dried-out form, German chamomile oil can sometimes be nauseating and unpleasant for some individuals. German chamomile oil blends well with rose oil, lavender oil, cedar oil, neroli oil and geranium oil.

Blending: Chamomile Oil forms very pleasant blends with Bergamot, Clary Sage, Lavender, Jasmine, Geranium, Grapefruit, Tea Tree, Rose, Lemon, Lime and Ylang-Ylang Oil.

Benefits of German Chamomile Oil

German chamomile oil provides antispasmodic, antiseptic, antibiotic, antidepressant, antineuralgic, antiphlogistic, carminative, cholagogue, cicatrisant, emmenagogue, analgesic, febrifuge, hepatic, sedative, nervine, digestive, tonic, antispasmodic, bactericidal, sudorific, stomachic, anti-inflammatory, anti-infectious, vermifuge, and vulnerary properties. This beneficial essential oil penetrates deep into the layers of your skin where its potent anti-inflammatory action can restore and soothe irritated skin, mouth ulcers, burns, bruises and other skin conditions. Aside from possibly helping lift up your mood and letting go of your anxieties, German chamomile oil has other reported benefits when used in tandem with other essential oils in aromatherapy.

Uses of German Chamomile Oil

German chamomile oil is broadly used in the cosmetic industry, especially in formulations designed to improve dry, inflamed or irritated skin. It is also added in shampoos and conditioners. Other practical uses of German chamomile oil include:

Allergic reactions — Apply topically on the affected area in a balm or coconut oil for instant relief.

Anogenital disorders — Add in baths and irrigation.

Candida infection — Can help alleviate itching caused by yeast fungus in the vaginal area by having a warm sitz bath regularly until your condition improves. Add one drop of German chamomile oil and two drops of tea tree oil in a gallon of warm water.

Hair moisturizer — Blend two drops of German chamomile oil, rosemary oil, and lavender oil with 4 tablespoons of sweet almond oil. Massage it onto your hair and scalp once a week. For best results, leave it on overnight.

Inflammation and irritation of the respiratory tract — By inhalation either through diffusion or spraying.

Improves Digestion – Being a stomachic, they tone up the stomach and ensure its proper function. They also promote the secretion of digestive juices into the stomach and facilitate digestion. Being Hepatic, which means being good for the liver, they ensure good health of the liver and the proper flow of bile from it. They are also considered Cholagogues, meaning that they increase the secretion of Hydrochloric Acid, bile, and enzymes in the stomach, thereby promoting digestion.

Open leg sores, wounds, hemorrhoids, mastitis, eczemas, gingivitis and ingrown nails — Use topically as a poultice, salve or compress. To make a compress, take a damp cloth, add a few drops of German chamomile oil, and place it on top of the affected area with the essential oil facing away from the skin. This way, the oil’s healing properties will seep into the cloth without putting the skin at risk of any potential hypersensitivity.

Menstrual cramps — Take a five-minute sitz bath (a warm, shallow bath that cleanses your perineum, the space between your rectum and the vulva or scrotum) in a gallon of warm water with two drops of German chamomile and lavender oil.

May help relieve migraine — Moisten a towel with cool water and add a few drops of German chamomile oil. Place the damp cloth on your forehead, close your eyes and relax.

May provide relief from joint pain or tense, stiff and cramping muscles —Blend 2 tablespoons of sweet almond oil and two drops of German chamomile oil and rosemary oil. Massage this blend onto the affected areas to ease up the tensed muscles and increase circulation.

Moisturizing skin mist — To make your own natural skin mist, blend two drops of German chamomile oil, two drops of lavender oil, one drop of rose otto oil and 4 ounces of purified water in a ready-to-spray bottle. This natural moisturizing mist will surely be handy for your sunbathing sessions.

PMS Aide – The symptoms of PMS can be very debilitating for many women. German chamomile’s anti-inflammatory and antispasmodic properties help in relieving many of the symptoms commonly associated with PMS as well as with menopause. It can help to reduce cramping, pain and nausea commonly associated with PMS as well as menopause. It also helps to balance the hormones which can be very unbalanced during PMS and menopause; this helps a woman to be more calm and relaxed or less irritable and emotional during this time.

Prevents Infections – Both varieties have very good antiseptic and antibiotic properties which do not let biotic infections develop, which arise due to biotic factors such as bacteria and fungi. They also eliminate infections that are already present. These are good vermifuge agents as well, which kill all sorts of intestinal worms. If applied to the hair, it kills lice and mites, keeping the hair and scalp free from infections and damage.

Reduces Anger – While Roman Chamomile is found to be effective in calming down annoyance, anger, and irritation, particularly in small children. The German variety, on the other hand, is found to be more effective on adults for curing inflammation, particularly when it is located in the digestive or urinary system. They also reduce blood pressure and curb the swelling of blood vessels.

Relieves Depression – Both varieties have been seen to be very effective in fighting depression and for raising spirits. They eliminate feelings of sadness, depression, disappointment, and sluggishness while inducing a sort of happy or charged feeling. Even smelling these oils can help a lot in overcoming depression and bringing about a good mood.

Removes Toxic Agents – As a sudorific, both varieties of chamomile oil induce profuse perspiration, which helps to remove toxins and agents that cause infections while simultaneously cooling down the body and effectively providing relief from fever, thus serving as a Febrifuge.

Sedative – German chamomile is well known for is sedative properties. It allows the body and the mind to relax and calm prior to bedtime allowing for a more restful and deeper sleep. This property is also important when it comes to relieving stress, depression and anxiety because it allows the body and the mind to calm and stop racing allowing a person to relax enough to fall asleep faster and stay asleep longer. Getting a proper night’s sleep is also very important when having a cold or flu as sleep helps to heal the body from said infection.

Shingles — Use topically as a poultice. Combine 10 drops of German chamomile oil, two drops of geranium oil, four drops of bergamot oil, six drops of balm, and five drops of lavender. Mix it in water to use as a compress or in 1 3/4 fluid ounces of almond oil.

Skin toner — German chamomile oil has astringent properties, which makes it ideal for pore-cleansing treatment. Simply add the essential oil to your own homemade facial cleanser and apply using cotton balls.

Treats Rheumatism – They cure dysfunctions of the circulatory system, stimulate circulation and detoxify the blood from toxins like uric acid, thereby helping to cure ailments like rheumatism and arthritis, which are caused due to improper circulation and accumulation of uric acid. These abilities classify them as good antiphlogistics, any agents which reduce swelling and edema.

Side Effects of German Chamomile Oil

Never use German chamomile oil during pregnancy as it may induce menstruation and/or premature labor due to its emmenagogue and uterotonic side effects. It also contains coumarin, so care should be taken to avoid potential drug interactions, e.g. with blood thinners. Although there are no existing cases of allergic reactions or hypersensitivity linked to the proper use of German chamomile oil. It is suggested to avoid this essential oil if you have a known allergy to any plant from the Asteraceae or Compositae family (daisy, rag weed, chrysanthemum) to prevent any untoward reactions. If you are not sure whether you’re allergic to it or not, a skin patch test is advised. Apply German chamomile oil on a small portion of your skin and wait for a few hours. If irritation occurs, discontinue use immediately.

Possible Interactions

If you take any of the following drugs, you should not use German chamomile without first talking to your health care provider:

Blood-thinning medications (anticoagulants and antiplatelets): Chamomile may increase the risk of bleeding when taken with blood-thinners such as warfarin (Coumadin), clopidogrel (Plavix), and aspirin.
Sedatives: Use caution with sedatives since chamomile can make these drugs stronger.
Anti-seizure medications, such as phenytoin (Dilantin) and valproic acid (Depakote)
Barbiturates
Benzodiazepines, such as alprazolam (Xanax) and diazepam (Valium)
Drugs to treat insomnia, such as zolpidem (Ambien), zaleplon (Sonata), eszopiclone (Lunesta), and ramelteon (Rozerem)
Tricyclic antidepressants, such as amitriptyline (Elavil)
Alcohol
The same is true of sedative herbs, such as valerian, kava, and catnip.
Blood pressure medications: Chamomile may lower blood pressure slightly. Taking it with drugs for high blood pressure could cause blood pressure to drop too low.
Diabetes medications: Chamomile may lower blood sugar. Taking it with diabetes drugs could raise the risk of hypoglycemia or low blood sugar.
Hormonal therapies: Due to its similarity to estrogen, chamomile may potentially interfere with drugs such as nolvadex (Tamoxifen) among others.
Other drugs: Because chamomile is broken down by the liver, it may interact with other drugs that are broken down the same way.
Fexofenadine (Seldane)
Statins (drugs that can lower cholesterol)
Birth control pills
Some antifungal drugs

Available Forms

German chamomile is available as dried flower heads, tea, essential oil, liquid extract, capsules, and topical ointment.

How to Take It

Pediatric – Ask your doctor before giving chamomile tea to a child. Children under 5 should not take more than half a cup of tea per day.

To relieve colic: Some doctors suggest 1 to 2 oz. of tea per day. Your doctor may recommend other doses.

Adult

Tea: Pour 1 cup of boiling water over 2 to 3 heaping tsp. (2 to 4 g) of dried herb, steep 10 to 15 minutes. Drink 3 to 4 times per day between meals.
Tincture (1:5, 45% alcohol): 30 to 60 drops of tincture, 3 times per day in hot water.
Capsules: 300 to 400 mg taken 3 times per day.
Gargle or mouthwash: Make a tea as above, then let it cool. Gargle as often as desired. You may also make an oral rinse with 10 to 15 drops of German chamomile liquid extract in 100 ml warm water, and use 3 times per day.
Inhalation: Add a few drops of essential oil of chamomile to hot water (or use tea) and breathe in the steam to calm a cough.
Bath: Use 1/4 lb. of dried flowers per bath, or add 5 to 10 drops of essential oil to a full tub of water to soothe hemorrhoids, cuts, eczema, or insect bites.
Poultice: Make a paste by mixing powdered herb with water and apply to inflamed skin.
Cream: Use a cream with a 3 to 10% chamomile content for psoriasis, eczema, or dry and flaky skin.

Recipes

Bathtub Scrub-a-Dub-Dub

½ cup baking soda

½ cup vinegar

5 drop German chamomile EO

5 drops bergamot EO

Directions: Mix all of the above ingredients together in a glass jar. Massage the mixture into the skin focusing on sore muscles. Soak in a warm bath for at least 15 minutes to calm and relax the body and the mind. Use as needed, daily if desired.

Bedtime Face Lotion

15 drops German chamomile EO

15 drops lavender EO

15 drops peppermint EO

¼ cup olive oil

¼ cup coconut oil

¼ cup beeswax

¼ cup shea butter

2 Tbsp. vitamin E

Directions: In a glass bowl added olive oil, beeswax, coconut oil and shea butter. Place the glass bowl over a pot of simmering water on the stove and melt together. Mix well. Once the four ingredients are melted and mixed well together remove from heat and place in the refrigerator for at last an hour or until solid. Once the mixture is solid remove the bowl from the fridge. Taking a hand mixer beat the mixture in the bowl until it is fluffy in texture. Add in the essential oils and vitamin E and mix well. Place in a glass container and store in a cool dry place. Apply to the face focusing on the temples prior to bedtime to help promote rest and relaxation of the mind and body.

PMS Saver Blend

2 drops German chamomile EO

2 drops sage EO

2 drops basil EO

2 drops rosemary EO

Directions: Combine all of the essential oils together in a bowl. Pour the essential oils onto a warm moist hand towel and place on the stomach for 5-10 minutes or longer as needed to help relieve the pain, inflammation and cramping of PMS

Sunburn Salve

10 drops lavender EO

6 drops German chamomile EO

4 drops peppermint EO

4 oz. fractionated coconut oil

Directions: Melt the coconut oil over low heat on the stove. Once melted remove from heat and add in the essential oils. Mix well. Transfer into a 4 oz glass jar and allow to cool. Apply to affected area as needed at least twice a day.

German Chamomile Body Wash

1 cup water

¼ cup raw honey

⅔ cup liquid Castile soap

30 drops German chamomile EO

1 tsp. vitamin E

2 tsp. carrier oil of your choosing (argan, coconut, sesame, sweet almond, jojoba, grapeseed, macadamia)

Directions: Mix all of the above ingredients in a glass bottle and mix well. Shake prior to use.

Bonus ways you can experiment with when it comes to using German chamomile essential oil:

To help relieve the symptoms of anxiety and depression add a few drops of German chamomile and rose essential oil to a warm bath or mix and diffuse in a room.
To help with motion sickness, inhale a combination of German chamomile, peppermint, lavender and ginger essential oils.
Try having some chamomile tea to help reduce stress, anxiety and depression. It can also help to soothe and calm the stomach.

01/08/202301/08/2023

Nutrition for Strength Training

As with so many other fitness activities, strength training is about more than just throwing some weights on a bar and lifting. Truly effective strength training also relies on a healthy nutrition plan and appropriate pre- and post-workout fuel, all designed to maximize results. Restricting foods and cutting calories are not recommended during strength training to ensure the body continues to get adequate nutrition to function and prosper with resistive activities. Consuming whole and unprocessed food is highly recommended over prepared and packaged food and supplements.

The best nutrition program, overall, to support a strength-training program includes the following:

Carbohydrates: 6 to 10 grams per kilogram of body weight (2.7 to 4.5 grams per pound of body weight). Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. Personal carbohydrate requirements vary based upon the intensity and length of workouts as well as body size, sex and even environmental conditions. Carbohydrates are essential to brain and muscle function.

Protein: 4 to 20 grams per kilogram of body weight (0.5 to 0.8 grams per pound of body weight). These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements. Simply by combining both plant and animal based proteins in your meals throughout the day. Protein is essential to maintaining and gaining muscle tissue.

Fat: 20 to 35 percent of total energy intake. It can often be tempting to drop below this level in the quest for improved results; however, consuming less than 20 percent of energy from fat does not benefit performance. It’s important to stress the importance of total nutrition for optimal results. Combining unprocessed animal and plant derived fats provides the most nutrition for the body. Fat is essential to brain, muscle, hormone and nerve function.

Hydration: Adequate fluid intake before, during and after exercise is important for health and optimal performance. Dehydration decreases exercise performance. In the hours after exercise, clients should aim for approximately 16 to 24 ounces of fluid for every pound (0.5 kg) of body weight lost during exercise to replenish fluids. Adequate hydration ensures the cells of the body can remove waste and function properly.

As with other training programs, fueling up in the hours prior to strength training is essential to an effective session. The goal of this small meal is to boost energy for the training itself as well as to prime the body for faster recovery after the workout.

Nutrient Dense and High in Fat Breakfast Sandwich Example:

2 slices Thick Cut Uncured Bacon
1-2 Eggs fried or scrambled
2oz Mozzarella slices
2 slices Whole Grain/Flax Seed Bread or whole bagel (more protein than bread)
Grass fed butter for the bread/bagel

12/31/202212/31/2022

Goals vs. Resolutions

A New Year’s resolution is a tradition, most common in the Western Hemisphere but also found in the Eastern Hemisphere, in which a person resolves to change an undesired trait or behavior, to accomplish a personal goal or otherwise improve their life.

Mother Jai’s makes the perfect oil for your New Year Resolutions.

Bath & Body Oils – 8oz Bottle

$26.00

Shop now

History of the New Year’s Resolution

Babylonians made promises to their gods at the start of each year that they would return borrowed objects and pay their debts.
The Romans began each year by making promises to the god Janus, for whom the month of January is named.
In the medieval era, the knights took the “peacock vow” at the end of the Christmas season each year to re-affirm their commitment to chivalry.
At watchnight services, many Christians prepare for the year ahead by praying and making these resolutions.
This tradition has many other religious parallels. During Judaism’s New Year, Rosh Hashanah, through the High Holidays and culminating in Yom Kippur (the Day of Atonement), one is to reflect upon one’s wrongdoings over the year and both seek and offer forgiveness.
People can act similarly during the Christian liturgical season of Lent, although the motive behind this holiday is more of sacrifice than of responsibility.
In fact, the Methodist practice of New Year’s resolutions came, in part, from the Lenten sacrifices.
The concept, regardless of creed, is to reflect upon self-improvement annually.

At the end of the Great Depression, about a quarter of American adults formed New Year’s resolutions. At the start of the 21st century, about 40% did. In fact, according to the American Medical Association, approximately 40% to 50% of Americans participated in the New Year’s resolution tradition from the 1995 Epcot and 1985 Gallop Polls. A study found 46% of participants who made common New Year’s resolutions (e.g. weight loss, exercise programs, quitting smoking) were likely to succeed, over ten times as among those deciding to make life changes at other times of the year.

In a 2014 report, 35% of participants who failed their New Year’s Resolutions admitted they had unrealistic goals, 33% of participants didn’t keep track of their progress, and 23% forgot about them; about one in 10 respondents claimed they made too many resolutions.

A 2007 study by Richard Wiseman from the University of Bristol involving 3,000 people showed that 88% of those who set New Year resolutions fail, despite the fact that 52% of the study’s participants were confident of success at the beginning. Men achieved their goal 22% more often when they engaged in goal setting, wherein resolutions are made in terms of small and measurable goals (e.g., “lost a pound a week” rather than “lose weight”).

Some popular resolutions are:

Promise to donate to charities more often
Try to become more assertive
Strive to be more environmentally responsible.
Improve physical well-being: eat healthy food, lose weight, exercise more, eat better, drink less alcohol, quit smoking, stop biting nails, get rid of old bad habits
Improve mental well-being: think positive, laugh more often, enjoy life
Improve finances: get out of debt, save money, make small investments
Improve career: perform better at current job, get a better job, establish own business
Improve education: improve grades, get a better education, learn something new (such as a foreign language or music), study often, read more books, improve talents
Improve self: become more organized, reduce stress, be less grumpy, manage time, be more independent, perhaps watch less television, play fewer sitting-down video games
Take a trip
Volunteer to help others, practice life skills, use civic virtue, give to charity, volunteer to work part-time in a charity organization
Get along better with people, improve social skills, enhance social intelligence
Make new friends
Spend quality time with family members
Settle down, get engaged/get married, have kids
Pray more, be more spiritual
Be more involved in sports or different activities
Spend less time on social media (such as Facebook, Instagram, Twitter, Tumblr etc.)
Spend more time listening to different or conflicting points of view

Instead of making resolutions, setting measurable goals is more likely to lead to success in seeing your hopes and dreams come to fruition. Want to increase the chances of seeing your dreams become reality? Here are some goal-setting tips that will get you started on your journey towards reaching your goals.

Focus on Intention Rather Than Outcome

Most New Year’s resolutions focus on an outcome, e.g., losing 10 pounds or being more productive at work. But what if you turned your focus inward instead, focusing on your intention rather than any results? Your goals for the year might then change; instead of losing weight, maybe your goal is to treat food as nutrition rather than enjoyment. You might be surprised at how effective such a mindset can be!

Highlight the Things You Do Well, Not What You Need to Change

Who says you need to change, anyway? You’re just perfect the way you are: every flaw, every weakness, every time you chose to sit on the couch and watch TV instead of going to the gym. Maybe these aren’t things to be fixed but rather to be celebrated as unique aspects of your personality and life. Perhaps it’s okay to leave the betterment plan for another time and instead focus your attention on the things you like about yourself.

Be S.M.A.R.T.

When it comes to goal setting, S.M.A.R.T. is a familiar acronym for specific, measurable, attainable, relevant, and time-sensitive. Too often, people set goals that are vague and unrealistic. Not only does this lead to frustration, but it also decreases the likelihood of actually achieving the goal. The S.M.A.R.T. method can be applied to a variety of goals, whether professional or personal, giving you the tools you need to succeed in your goal setting endeavors.

Write it Down

The daily minutiae of life is enough to rattle even the most skilled multi-tasker. With family dinners, kids’ sporting events, and household chores, life is truly a juggling act. Still, we manage to fall into the routine of getting those things done without a need to write them down. When it comes to goals, however, we are not very likely to simply fall into a routine. Achieving goals involves deviating from the daily monotony, stepping outside of your comfort zone, and challenging yourself. Writing down your goals allows you to free up some of that mental clutter so that you can visualize those things that you want to achieve. Also, tracking your progress by checking things off will give you a sense of accomplishment, motivating you to keep going.

Avoid Comparisons

When you are working towards improving your life, it is common to compare yourself to other people. Your perception is that they are superior to you, or more privileged in some way. The social media phenomenon doesn’t help; your ‘news feed’ overflows with announcements of your friends’ new love interests, weight loss, and new jobs, quickly turning you into a green-eyed monster. How does this serve you, exactly? It doesn’t. When you compare yourself to others, you rob yourself of time you could be spending on your own self-improvement. It is also important to keep in mind that everyone’s journey is different; although we have similar destinations, our paths are often quite different. Follow your own path.

Anticipate Setbacks & Opportunities (bolster your resilience)

Research shows that using “If/then” thinking encourages us to be more flexible and creative when it comes to problem solving; it’s what Peter Gollwitzer has called “implementation intention.” Basically, your mindset is “If X happens, then I’ll do Y.” This has you thinking proactively and forces you to pay attention to situational cues; it can be used in almost every situation too. Let’s say you are trying to smooth out what has been a bumpy relationship with a friend; you begin by thinking, “If she’s open to talking, then I’ll talk to her about how we might resolve our differences.” Needless to say, if she appears not to be open to talking, you will reframe and wait for a better moment. Sticking to a single plan is a terrible idea so keep using “If/then” thinking. Your ability to quit and pivot is absolutely key to success.

Embrace Failure

Rich Dad Poor Dad author Robert Kiyosaki says that “successful people don’t fear failure but understand that it is necessary to learn and grow from.” Setting goals involves learning what you need to do in order to achieve personal growth. Embracing failure by seeing it as a necessary part of achieving your goals will only make you stronger and more resilient as you continue on your road to towards achieving your goals.

Enjoy the Process

Big success is made up of small victories. If your weight loss goal is 20 lbs, chances are that you will not lose it all at once. Still, you can celebrate your pants fitting a little looser every week. Having goals is important; however, we don’t stop living while we pursue them. Life happens while you are in the midst of seeing your dreams realized. Don’t allow your focus on the outcome to keep you from enjoying the process.

Celebrate Your Successes

Appreciation can sometimes be played down in life and we tend to forget to appreciate what we’ve done and what we have. Appreciating our small wins and the small steps we take can be the difference between failing and succeeding. Lack of appreciation and gratefulness can lead us down the slippery slope of not being able to see the importance of our small successes. Celebrating the small stuff is us acknowledging that we are well on our way to achievement – in fact we are achieving all the time and it’s a myth that we are only successful once we’ve reached that elusive goal.

People move through their lives never celebrating success because they often don’t recognize when they have been successful. Our personal definition of success greatly influences our perception of self and the meanings we place on our experiences. Developing your authentic and personalized definition of success is key when talking about healthy ways to celebrate.

Psychologist and author of Emotional Success: The Power of Gratitude, Compassion and Pride, David DeSteno, PhD, studies the relationships between emotions and success. In his work, DeSteno shares that emotions, such as pride, can lead people to greater future success. Regarding prosocial emotions such as gratitude, compassion and pride, he states: “These feelings – gratitude, compassion and pride – are easier to generate than the willpower and self-denial that underpin traditional approaches to self-control and grit. And while willpower is quickly depleted, prosocial emotions actually become stronger the more we use them.”

Celebrating vs. Rewarding

When we think of celebrating, we may think about rewarding ourselves after accomplishing a goal or job well done. Although rewarding yourself may feel the same as celebrating, a reward suggests that there is no continuation of effort in that particular task after earning the prize. Celebrating is about an appreciation of the process, your effort, those who have supported you along the way and where you would like to go next.

Extrinsic motivation is when we feel motivated to complete a task because we want to earn an external reward, such as a gift, ribbon, trophy or money. The process of completing the task becomes more about the final outcome than the process and effort required to complete the task. When we rely too much on extrinsic motivation and reward, it can be difficult to find the energy to engage in the task itself when that external reward is removed.

Intrinsic motivation, on the other hand, is motivation that comes from within rather than focusing only on the outcome or reward. This type of motivation has more to do with the process and effort of the task than the outcome. When intrinsically motivated, people will engage in a task for the joy of doing so, even if there is no trophy to be won at the end. Celebrating success in a healthy way allows us to enhance the positive emotion around our effort, further increasing our intrinsic motivation.

How to Celebrate in a Healthy Way

There are a few simple ways that you can celebrate your success and promote motivation to continue on your journey to personal fulfillment.

Personal Reflection

What is it that you are celebrating? Sure, winning the game or meeting your sales quota would be reasons to celebrate, but if we take away the outcome and look at the journey it took to get there, what would you want to celebrate most? Take time to reflect on things like the elements of your value system that guided your decision making and the personal strengths that helped you achieve your goal.

Include Others

When celebrating success, it can be easy to forget others who may have helped us, in ways big or small, to reach the finish line. Including others in your celebration is a wonderful way to build and strengthen connection with coworkers, loved ones or others who helped you along the way. Give them specific feedback about the ways that they helped you achieve your goal and express gratitude for their help. People enjoy feeling helpful, appreciated and connected. When you celebrate success with others you are nurturing the kind of meaningful relationships that allow those same people to want to help you in the future.

Be Present

In our fast-paced society we seem to always be focused on the future. When we have reached one goal we quickly move on to the next, often with no celebration at all. In fact, sometimes it can feel uncomfortable for people to celebrate their own success for fear that they would be drawing too much attention to themselves or setting themselves up for embarrassment. Celebrating your success, especially in the ways we are talking about here, includes slowing down to appreciate and live the experience of your success with those who are important to you.

Nurture Yourself

Celebrate in fun ways that nurture your mind, body, and spirit. Decide to celebrate in ways that speak to you and what you enjoy most. Examples of ways to celebrate while nurturing at the same time include:

Dinner party with loved ones
Walk or jog in the park
Watch sunrise or sunset
Massage or spa treatment
Game night with friends
Start a new journal
Go on an adventure
Try a new hobby

Creating Successful Habits

Successful habits equal success. We all know creating and changing habits can be hard as our minds find it difficult to adapt to new routines but acknowledging and celebrating the small wins are how you help yourself establish the habits you need and to keep you going. Our brains need reinforcement so allowing yourself to be rewarded will develop an ‘addiction to progress’ that will cause your brain to want to carry on to the next steps.

So, what is the secret to a successful habit? It’s all about understanding the importance of the present moment. We tend to take the present moment for granted – it seems insignificant and we believe the little things we do in the moment aren’t changing us. You must invest in the small things over a long period of time and understand that you only have the moment you are in and although these moments seem insignificant when determining whether you succeed or fail at something, it is the combination of moments over time that achieve the big things.

Celebrating your wins not only feels great physically, it also reinforces the positive attitude and behavior you want to have show up when you face a new challenge or opportunity.

12/31/202212/31/2022

Dealing with Kidney Infections Naturally

I was born with a birth defect that caused permanent kidney damage. Doctors surgically re-implanted my ureters into my bladder, causing scar tissue to form. The scar tissue traps irritants and bacteria from the urine causing inflammation and infection. For twenty years I had 4 to 6 kidney infections every year. Antibiotics and sulfa drugs were the prescriptions of choice. No one ever discussed diet choices or natural therapies for support during that entire time.

Then one day it all came crashing down. I was extremely stressed out. I had taken on too much by working, going to school, taking care of a family and starting a business. I had a massive infection; the pain was excruciating. The doctors prescribed the strongest antibiotic I have ever had. By the time I was done with it I knew something was very wrong. The infection was not gone after 14 days of treatment and my skin had turned grey. I was extremely fatigued, my muscles were sore, my joints were stiff, I was deeply depressed and an emotional wreck.

The antibiotics had killed all the bacteria, even the good ones. This allowed candida to overgrow everywhere, literally everywhere. That is when I learned what candidiasis is. That is a whole different story though. After a three day fast on vegetable juice I was able to start over.

As I was resting and healing, I learned as much as I could about the causes of kidney infections. I found that acids and caffeine in the diet were the two main culprits of kidney inflammation. Excess sugar (glucose) in the blood also causes kidney irritation, which is common in diabetics. Any irritation can lead to infection, especially with the damage I already had.

So, I began using the herbal remedies I learned about from books and in college. I also, almost completely, worked sugar, coffee, tea, soda and caffeine out of my diet. I made many changes that would help to prevent this from happening again. Instead of coffee, tea, and soda I drink a chicory root based chai tea that is caffeine free. I began using honey instead of sugar in my herbal teas. Eliminating most of the processed foods from my diet went a long way in reducing the inflammation.

To help prevent an infection I found a variety of herbal remedies that are great for keeping the inflammation down and reducing the chance for infection. Of course, there is chamomile, the best herbal anti-inflammatory, unless you are allergic to it. Adding lavender can be calming and pain relieving. Dandelion assists in liver and kidney function and works as a gentle diuretic. Nettles reduces mucolytic inflammation and helps balance hormones.

To help stop an infection once it has started, I found herbal remedies that work much like antibiotics in the body. Except they do not kill all bacteria, instead they provide nutrients that support and improve immune function. This way the body can fight the infection in a natural process, instead of being forced to kill everything. Usnea is an amazing antibiotic that grows on trees in any moist area throughout North America, even in Colorado. Uva Ursi is a Native American remedy for blood in the urine. Thyme (Red or Spanish) as an oil or herb is a strong antibiotic that will kill just about anything that does not belong.

Every day I drink at least 120 ounces of water and 72 ounces of herbal tea with honey and milk. My herbal tea includes cinnamon, clove, cardamom, ginger, chicory, uva ursi, dandelion, passionflower, rose, jasmine and blessed thistle. I drink 8 ounces cranberry juice once a week. Just to keep my kidneys flowing and my bladder clear.

Every day I eat at least one raw salad of leaf lettuce, cabbage, kale, carrots, avocado and nuts or seeds with homemade or bottled dressing. Some days I eat sardines, tuna or salmon with one meal. I avoid packaged foods as much as possible, but I do eat fast food or restaurant food for two or three meals a week. Breakfast usually includes either bacon and eggs with whole grain organic toast or yogurt and walnuts, depending on how active I need to be for the day.

Every day I use my homemade body oil to moisturize and nourish my skin. This is simply a sunflower oil base with essential oils for healing inside and out. The essential oils I use include (in order of concentration) sweet orange, lavender, geranium, ylang ylang, myrtle, thyme, sage, nutmeg, rose and jasmine. This blends assists in balancing hormones, boosting immunity and preventing infection. I can make a blends just for you as I do for myself and my family. Contact me here.

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Every day I use CBD to also assist in relieving inflammation and pain. Cannabidiol has shown, through scientific research, its ability to nourish tissues, alleviate inflammation and reduce pain. CBD drops nourish from the inside and CBD vape is perfect for immediate pain relief. CBD lotions and skin care add additional nutrients not found in every day natural products. Get your American mad e CBD here.

I also use activity to help control my inflammation and reduce the pain. Yoga is huge for relieving pain by moving the fluids from the joints and tissues. Sweat producing weightlifting and aerobics are great for assisting the body in removing fluids and toxins. I use Tai Chi to help balance my emotions through self-control. Deep breathing and meditation practices help ease my mind and reduce mental inflammation.

Now whenever I have an infection, which are much fewer and farther apart thankfully, I take many different steps. First, I begin taking a two week regimen of Usnea and Uva Ursi capsules that I make at home and avoid any sugar. Then, I use specific yoga poses to tone the kidneys and assist in their function. I take warm mineral baths to assist in removing fluids and soothing pain. Much different than almost dying while taking antibiotics. I feel so much better, I have no words to describe how much better!

The cost difference is immense as well. I avoid costly doctors visits and expensive antibiotics, their side effects as well. Especially without health insurance. While maintaining improved health and wellness.

Ask me how I can help you here.

12/31/202212/31/2022

Weight Loss Misconceptions

Our bodies are composed of water, tissue, bone, muscle and fat. The composition varies slightly by gender, age and genetics. Every person has the capacity to burn fat and build muscle. The amount lost or retained depends on our gender, age, genetics and lifestyle. The scale (our weight) tells us nothing of our composition and is misleading when it comes to our overall health.

Weight loss and weighing less are misleading goals for health promotion. Yes, having less body fat leads to a healthier body. The problem is that weight loss includes losing muscle along with fat. We are focused on losing weight when we should focus on gaining weight. Gaining muscle weight and burning fat, that is. Muscle mass weighs eight times that of fat mass. As you build muscle you will gain ‘weight’ even as you burn fat.

Losing muscle mass leads to an increase in stored body fat and a reduction in circulatory function. Muscle movements help push fluids through the circulatory system. Muscles also consume large amounts of energy to maintain their mass and strength. The less muscle mass you have the fewer calories you burn at rest; the fewer calories you can consume daily. The lower the amount of skeletal muscle the lower the function of the circulatory system, including the heart.

When we cut calories or certain foods (diet) or submit ourselves to an excess of aerobic activity we are only losing/burning calories. Aerobics in moderation do have their place in heart and circulatory health. Too much aerobic activity leads to muscle atrophy and joint instability with overuse. The muscles are usable calories (muscle glycogen becomes glucose) and are easily broken down to fuel aerobic activity. We weigh less because we are losing muscle and fat mass.

Fast aerobic activity must be balanced with slower strength training activities to ensure the body maintains necessary muscle mass and joint stability for daily function as we age. Slower controlled movements during exercise increase the strength and stability of the joint. Reducing the speed and amount of movement on the joints allows them to last longer for us, reducing the need for reconstruction or replacement surgery.

Avoiding hard jarring movements in fast aerobic movements is essential to maintaining joint integrity. Every hard or rapid downward motion on the joint and body affects fascial and ligament connections, joint strength and intestinal flow. Instead of running try walking with weight, cycling or rowing. Instead of Body Pump try strength training or weightlifting. Instead of Step Class try Tai Chi Flow or Power Yoga. Instead of only walking, add seated weightlifting.

Aerobic activity combined with strength training in a weekly exercise routine increases muscle mass and fat burning capability more effectively than aerobic activity alone. Combining the two provides the body with the opportunity to increase skeletal muscle strength and density while improving cardiac muscle strength. Exposing the body to multiple types of physical activity is best for maintaining overall function throughout life.

Benefits of Increasing Muscle Mass at Any Age: these are the benefits of gaining muscle mass without dieting or restricting your eating. Therefore, we must consider that weighing more can be healthy.

Enhances your level of functional fitness: Your muscles play a key role in determining whether you can perform the activities of daily living at home, work, and play. Accordingly, the higher your level of muscular fitness, the more likely you will be able to do the tasks in your life without undue fatigue or risk of injury
Facilitates your efforts to control your fat mass: The amount of lean muscle mass you have helps to determine your resting metabolic rate, which in turn significantly affects the number of calories you burn. All factors considered, the more muscle you have, the easier it is to keep your body fat within a desirable range.
Promotes bone health: Strength training not only makes your muscles stronger, it makes your bones stronger. Performed over an extended time, strength training has been found to increase bone density. Accordingly, proper strength training will help to lower your risk of bone loss. Increasing bone density also increases overall bodyweight.
Reduces your chances of sustaining both muscular and skeletal injuries: It is estimated that a significant number of various injuries that occur in physical activity could be prevented through a higher level of muscular fitness. Strength training can be viewed as a relatively effective and inexpensive form of personal health insurance.
Slows down the so-called aging process: Strength training enhances the ability of older adults to perform the daily tasks associated with independent living. Proper strength training can have an invaluable impact on helping senior citizens maintain their independence and personal dignity.
Decreases the relative muscular demands of specific tasks: Every physical activity requires a certain percentage of an individual’s maximal level of muscular strength. For individuals who become stronger through strength training, common activities of daily living (e.g. carrying groceries, shoveling snow, lifting small children) require less effort and are easier to perform.
Helps treat and prevent lower back pain: Proper strength training can help reduce the incidence and severity of lower back pain by strengthening both your abdominal and lower back muscles. By enhancing your postural stability, keeping these muscles strong can help prevent undue load forces from being placed on your spine.
Enhances your appearance: The “fit, healthy” look is a matter of muscle tone, and an improved level of muscle tone is a by-product of proper strength training. Fortunately, substantial changes in the level of strength and tone of a muscle can occur in a relatively short period.
Improves sport performance: Strength training has been shown to enhance an individual’s ability to perform a variety of skills. A higher level of muscular fitness affects not only your capacity to perform a specific task, but also your ability to continue to perform that task at an acceptable level over an extended period.
Improves psychological wellbeing: Strength training has been found to have a positive impact on your level of anxiety, depression, and self-esteem. Accordingly, strength training can have a meaningful effect on the various facets of the mind-body connection.

Benefits of Losing Body Fat by Increasing Muscle Mass Instead of Dieting:

Improves overall physical fitness
Lower risk of cardiopulmonary and heart disease
Reduce strain on blood vessels, increases blood flow to the brain and boost overall brain function (improves memory, concentration, and problem solving skills)
Lowers digestive and immune system stress, improves mental health
Lower risk for other conditions such as type 2 diabetes and cancer
Lower “bad” LDL cholesterol levels, increase “good” HDL cholesterol levels, and manage high blood pressure
Keeps the body warmer in colder seasons and climates with better circulation
Ensures the body continues to get proper nutrition without restrictive dieting

In the end, we see that losing weight should not be our focus for maintaining physical health throughout aging. Gaining or maintaining muscle mass through regular resistive activity is essential to maintaining self-reliance and health into old age. Resistive activities are essential for maintaining circulatory function, bone density and joint function throughout life.

12/26/202201/15/2023