Category Archives: Spirituality

The Importance of Spiritual Wellness for People from all Faith Backgrounds

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People use the phrase “mind, body, spirit” all the time. We acknowledge that an equilibrium of these three dimensions is foundational for our thriving and wellness, and yet we give very little attention to the spirit. Our energies are poured into exercise, nutrition, mindfulness, meditation, and even therapy, but tending to the spirit feels unfamiliar and intangible, especially in the many hours spent living beyond the walls of religious institutions.

The idea that spiritual wellness is tied exclusively to places and rituals of formal religious groups is a notion that keeps many people afraid of diving deeper into spiritual exploration. There are an overwhelming number of people who have experienced some form of church abuse or disillusionment, and who cast aside their spiritual needs thinking that if they are unchurched or unsure of their religious affiliations that spiritual wellness is something unattainable or irrelevant, but this couldn’t be farther from the truth.

 

 

I’m one of the lucky ones. I was raised in a healthy religious community by parents who gave me a stable foundation but also allowed me the freedom to think critically and explore my own beliefs. For this reason, I’ve felt comfortable contemplating what spiritual wellness means to me within the context of my own faith while also considering its importance and application to people from diverse backgrounds.

These are some questions I’ve sat with over the years and that have guided my journey for clearer answers:

Is spiritual wellness the same for people from different spiritual belief systems?

Does spiritual wellness require identifying with a specific religion or is a person still able to pursue it if they’re temporarily (or permanently) disaffiliated from a formal place of worship?

Is spiritual wellness attained by adhering to specific daily practices or is there flexibility to engage in different aspects of spirituality depending on the circumstances?

Is spiritual wellness best achieved alone or in community? In quiet meditation or group worship and prayer?

How and why is spiritual wellness relevant for atheists and non-religious individuals?

The answers I have found are not elitist or exclusive. They come from many years spent studying wellness and striving to better understand and educate others about it. In the simple diagram below you will see the various main components of spiritual wellness including morals & values, prayer, community, compassion, beliefs, meditation, private contemplation, and service.

 

 

Each of these eight aspects of spiritual wellness are important for a person’s well-being; however, each person will find that they gravitate towards certain expressions of spiritual wellness more than others. For example, an atheist might be more drawn to compassion or service over prayer. A Christian might pour more energy into prayer and community than meditation. A Buddhist might practice meditation and private contemplation more than community. A Hindu devoted to practicing Ashtanga is potentially and uniquely engaged in all of the components of spiritual wellness, or is at least encouraged to pursue them.

It’s okay to spend more energy in one area of spiritual wellness over another, and what we focus on or need is likely to ebb and flow throughout life. The important thing is to recognize that ALL of these eight components are fulfilling to humans and aid us in spiritual meaning and growth. Also, despite some beliefs to the contrary, each of these components is applicable across religious and non-religious belief systems.

 

 

There are some Christians who believe meditation is sinful because it allows the mind to wander and be tempted by “the evil one,” but meditation can be practiced in a Christ-honoring way, focusing the mind on the Cosmic Christ’s love, peace and light within. Similarly, atheists might feel that prayer is ridiculous because they don’t believe in a higher power, but prayer can come in the form of communicating with creation (“Dear Universe”), privately and intentionally confessing one’s overwhelm or needs, or saying a prayer directed towards expressing love and learning from one’s ancestors or hope and healing for future generations. In this way, you begin to see how each component is important even if a bit unfamiliar or uncomfortable.

I want you to consider how the components of spiritual wellness work within your own life. I invite you to ponder which areas could use more growth, which ones intimidate you (and why), and which ones feel most organic for how you desire to live with purpose.

Lastly, I encourage you to lean gently in the direction of what puts you out of your comfort zone. I believe wholeheartedly this is where we are invited to grow the most in unexpected and beautiful ways that foster greater spiritual wellness and mind/body/spirit health.

 

 

I hope that putting spiritual wellness into a tangible framework and terms helps you focus on it in more meaningful and holistic ways. All of our souls are thirsty, but they can be quenched and live life to the fullest.

The world is in dire need of more people who recognize and recommit to living a spiritual life. Will you be one of them?

Yours in health and wellness,

Maggie

 

 

 

What the Transition Phase of Exercise Can Teach Us About the Body and Life

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In my 15+ years spent working with people’s bodies, I have yet to see a single person willingly slow down during the “transition phase” of an exercise. The body’s tendency is to rush through it, but this is unquestionably the most important part of every exercise movement. The transition phase is where we experience the greatest challenge and reap the most benefit.

So, what is the transition phase and what can it teach us about how to optimize our workouts? Better yet, what can it teach us about living a life of wellness?

 

 

What’s the Transition Phase? Why is it Important?

Simply put, the transition phase is the hardest part of any given exercise movement when the muscle(s) goes from a shortening action to a lengthening one, or vice versa. In weightlifting terminology these actions are called concentric (shortening/contracting) and eccentric (lengthening/elongating). Every single active exercise involves muscular transition phases including running, walking, lifting, dancing, team sports, and more. Static exercises that involve holding a posture or position are the only ones that don’t (ex: a plank hold or staying in down dog) .

Transition phases typically happen at the top or bottom of an exercise movement. For example, the bottom of a squat is a transition phase and the top of a shoulder press is a transition phase. Both of these examples are when the direction of the movement is changing and the muscles have to work harder, especially when lengthening and becoming less stable. This is when many people begin to feel fatigued and rush through the movement. For example, a person a doing squats will pop back up to standing as quickly as they can or will avoid going as low as earlier reps. A person doing the shoulder press might also rush, limit range of motion by not fully extending in the elbows, or forget to breathe.

As long as a person isn’t risking injury, it’s best to slow down during the transition phase instead of hurry up. While this leads to greater discomfort in the short term, it yields far greater returns in strength, stamina, and flexibility.

Not all reps are made equal.

People can rush through the transition phase for 12 reps of a shoulder press and have so-so gains in strength or they can take their time and work with their breath to slowly move through those same 12 reps and yield far greater muscle breakdown from the workout. As you probably already know, muscle breakdown is what leads to soreness. Recovering from soreness is part of the necessary equation for muscle and strength gains.

Slow Transition Phase = More Muscle Breakdown = Sore Muscles =

*Greater Strength

(*after recovery)

We humans have a fondness for physical comfort but ironically, that’s not what propels us forward the most.

 

 

Approach the Transition Phase with Wisdom

I’m not one to preach “go hard or go home” about anything, especially fitness. I used to be gung-ho about working out and putting myself through the gauntlet but that’s no longer my approach. I’ve matured over time and now see how harmful that mentality can be – for my own health and for my clients’ well-being. Pushing hard even when our bodies scream to stop or slow down is a really good way to risk injury.

With this in mind, it’s crucial that we approach the transition phase of each exercise rep with wisdom. Listening to our bodies is crucial to avoid injury and burnout. There are times when working hard helps us grow and other times when it can have quite the opposite effect. If we’re sick, run down physically, emotionally depleted, overcome with stress, or under-rested then we serve our bodies best by choosing to recover. At the very least we must learn to balance our strenuous exercises with meditation, stretching, and relaxation to calm our nervous systems.

In summary: You must be judicious about how much and when you push hard through each movement. Never ignore warning signs from your body such as dizziness, sharp pain, joint discomfort, lightheadedness, nausea, the sensation that you might drop the weight at any moment, etc. It’s important that you know when to stop.

 

 

Life Lessons from the Transition Phase

Change takes time

We’ve all heard the old adage “change takes time” and that’s true with more than exercise. Certain things take time even when we would prefer them not to – like pregnancy, education, wine making, you name it. The real life examples are endless and there are tangible consequences for shortchanging seasons of transition and growth.

I used to be the kind of person who wanted to get everything done in a hurry. When I had my first child a full month early for no clear reason I wondered how much of my innate desire to control and rush through life had harmed things. Although my son turned out to be healthy, the experience compelled me to approach my following four pregnancies quite differently. I allowed myself a lot more rest and took things slower than I might have otherwise done. The need to be patient and calm as my body changed was crucial during the major physical and emotional transitions of each pregnancy.

Breathe through stress

Learning to breathe is crucial during the transition phase in exercise. Inhaling gives us the necessary oxygen for exercise and exhaling gives us a burst of force (and a tighter core) to get through the hard part of a rep. The same goes for life. We must learn to breathe deeply for optimal health and nervous system regulation. Shallow breathing results in staying in a fight-or-flight mode with high stress hormones that wreak havoc on our health. Breathwork can help us physically and emotionally regulate our bodies during overwhelming transitions like moving homes, starting a new job, preparing to get married, trying to conceive, etc.

 

 

Spiritual Transition Phases

Transition phases can happen physically, emotionally and spiritually. The world is more interconnected digitally than ever before and this exposure to new ways of thinking and living has the potential to change people’s worldview and beliefs. I personally believe we are collectively moving away from religious exclusivism and elitism but that this slow-moving evolution (i.e. transition phase) comes with growth pains and pushback, especially from fundamentalist groups. I will be curious to see if humanity can find new and healing ways to come together spiritually. If we can, I believe the health of both humanity and the earth will improve. Women’s individual and collective wellness will benefit too.

 

 

Wellness is Defined by the Transitions

Wellness will always be inclusive of the things in life that push us through discomfort and challenge us to grow. Wellness is more of a holistic approach to living than it is a static state of unchanging good health.

The next time we find ourselves in a “transition phase,” be it mid-workout or mid-workday, I hope we can slow down, lean into the discomfort, breathe deeply, stay patient, and grow.

 

Yours in health and wellness,

Maggie

 

 

The Great Physician: Spiritual Healing for Unresolved Pain

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How Is Spirituality Defined?

Spirituality can be loosely defined as the “aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.” The word spiritual comes from the Latin word “spiritus” which means “breath of life.”

Spiritual healing can happen within religious, faith and spiritual institutions but those are not prerequisites for it. With these definitions and parameters in mind, spiritual healing can be described as connecting to the breath of life in a deeply personal and meaningful way.

The connection to the divine – or breath of life – is something that’s not easily quantifiable or measurable. Due to this, skeptics have a hard time subscribing to the notion that spiritual healing is real and originating from outside of the self. The healing power of spirituality is often attributed to better mental health and nervous system regulation rather than an interpersonal connection with our universe. But, as you will come to see, spirituality opens both channels within the physical body for healing and with an energy that somehow transcends space and time in very real ways through prayer, meditation and distance healing.

 

 

The Link Between Spirituality and Physical Health

More than 1600 studies have been done evaluating the correlation between religious and spiritual practices and health. According to a comprehensive analysis of these studies published by the National Institutes of Health, “the evidence is overwhelming.” The correlation between spiritual and physical health is strong across lines of religion, disease, health status, age, sex, race, and ethnicity.

It turns out that healing is not as simple as previously assumed. A biomedical model of medicine isn’t comprehensive enough. In other words, underlying biological deviations or issues aren’t the sole determinants of an individual’s health, nor do they always arise from physical problems. A biopsychosocial-spiritual model is becoming increasingly accepted and recognizes the role that biological, psychological, social, and spiritual factors play into the presentation, progression and prognosis of disease. This means that a person’s interpersonal relationships, environment, culture, emotions, behaviors, beliefs, and more can impact their health in both negative and positive ways.

In centuries past, the priest of local communities was also the physician. The role of spirituality and physical healing was viewed as intertwined. The scientific revolution pushed apart the spiritual and physical, with an emphasis on the latter, for too long. As mentioned, numerous studies have been done to try to better understand the elusive qualities of spiritual healing and have come to the conclusion that its importance can’t be denied, even in modern clinical settings. For this reason, over 100 medical schools are coaching students to address the importance of spirituality with their patients since it plays a critical role in healing and pain tolerance. Some doctors now encourage their patients to participate in prayer, worship and faith rituals if those offer hope and comfort.

It’s encouraging to see a more holistic return to healing within the context of modern medicine. As a wellness writer and advocate, I see great potential for healing for people of all faith backgrounds with the acceptance of modern science’s limitations and bringing the most powerful healer back into the conversation. “The Great Physician” (i.e. the divine) deserves a place in the doctor’s office, hospitals, and healthcare settings. Spiritual healing is real.

 

 

Healing and Improved Pain Tolerance through Prayer

According to a survey conducted by the National Center for Health Statistics, 62 percent of people use prayer as an alternative medicine. Today we will explore three types of prayer and their potential for healing: contemplative prayer, intercessory prayer, and intercessory prayer for distance healing.

Contemplative prayer or meditation is when a person sits quietly and/or reflects silently on their thoughts. This type of prayer has been shown to lower heart rate and blood pressure, improve mood, and reduce levels of the stress hormone cortisol in a person’s body. Intercessory prayer is when people use prayer as a means of communicating with the universe or a divine power.

Both contemplative and intercessory prayer have been found to have benefits. For example, one study found that people suffering from chronic pain had better pain tolerance when engaging in daily prayer. When used in a positive way (ex: seeking strength, comfort or peace), prayer helped chronic pain sufferers with better health outcomes compared to those who used prayer to express anger, resentment and abandonment from their God.

The third type of prayer, intercessory prayer for distance healing, is especially intriguing. The first two types of prayer might easily be attributed to having only mind/body benefits derived from within the individual. Distance healing through prayer proves that self-healing isn’t the only mechanism or energy at play in prayer. There is in fact an intangible, “other” energy involved.

Distance healing through prayer involves one person praying for another person with the intention of positively influencing their physical condition. Six of nine studies focused on compassionate intention from a distance produced statistically significant positive results. The mechanism by which this happens isn’t understood. In other words, the intangible and interpersonal spiritual/energetic realm is involved. For example, a blind study with AIDS patients involved half of the patients receiving standard treatment and the other half receiving standard treatment plus intercessory prayer from a distance. The latter group had statistically significant improvements.

 

 

Practical Ways to Engage in Spiritual Healing

Whether you’re suffering from chronic pain or not, there are benefits to incorporating spiritual healing into your lifestyle and daily routine. A few examples of how this can be done include:

  • Join spiritual support groups
  • Meditate
  • Try different types of prayer and ask for prayer when needed
  • Spend time in nature
  • Read sacred religious texts/scriptures & spiritual or faith-based non-fiction
  • Perform meaningful spiritual/faith/religious rituals
  • Consult or work with a person in clergy, chaplain services, healing therapies, reiki, etc.
  • Participate in movement programs that emphasize mind/body/spirit connection (ex: yoga, Qi Gong, Tai Chi)
  • Participate in a religious community that is supportive of your theology and values
  • Experiment with healing touch therapy and/or acupuncture
  • Journal and/or do reflective writing exercises
  • Participate in the arts and/or try expressive art therapy
  • Enjoy worship experiences and singing
  • Focus on volunteerism and service for others

All of these activities can help restore balance and energy. Each creates a sacred space for connecting with a higher power and addressing one’s personal and interpersonal spiritual needs. As discussed, spiritual practices can lower pain, facilitate healing, and help a person become more integrated and whole. If you’ve tried pharmaceuticals, herbal remedies, nutritious eating, and exercise but come up short on what you need for health, then perhaps it’s time to pay a visit to The Great Physician? From my point of view, there’s nothing to lose here. Only bountiful potential.

 

Yours in health and wellness,

Maggie

 

Religion vs. Evidence-Based Science: An Integrative Philosophy for Wellness

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People like to pit religion against evidence-based science, and vice versa. I’ve heard of some Christians, for example, who write off modern evolution theories like clergymen used to write off Galileo’s then-revolutionary scientific findings about the earth and sun because such findings opposed outdated understandings about the earth in scripture (i.e. pre-telescope guesses about how the planets revolved). I’ve also seen atheist Christmas stockings with text bubbles spelling out “BANG!” above images depicting the scientific evolution of humanity from apes. Perhaps the most recent example that comes to mind is the religious skepticism tied to some of the anti-vaccination buzz amid the Covid-19 pandemic. Unfortunately, many attention-grabbing arguments and loud voices choose strict sides in this debate, as though preparing for a life-and-death game of dodgeball.

 

 

The world loves to think in black and white. It marries itself to binary perspectives because they are the most logical. To integrate dichotomous philosophies requires much more thought, contemplation and introspection. But I suggest trying it.

Here’s why…

Wellness is at its best when it’s approached in a multi-pronged and integrative way. I believe science and religion are also at their best when viewed as complementary forces instead of enemies at war. When they are integrated into the understanding of the human experience, we can take better care of ourselves than ever before, serving both our utmost physical needs and intangible longings of the soul.

It turns out that scientists and theologians aren’t all that different…

Many famous scientists are known for their belief in God including Isaac Newton, Galileo Galilei, Rene Descartes, Johannes Kepler, and Sir Francis Bacon, to name a few. One Catholic group explains that the scientist and theologian are fairly similar, especially in light of the scientific method: “The fact that he [the scientist] must seek answers proves that they are not in sight. The fact that he continues to seek them in spite of all difficulties testifies to his unconquerable conviction that those answers, although not presently in sight, do in fact exist. Truly, the scientist too walks by faith and not by sight.”

 

 

Albert Einstein famously said:

“Science without religion is lame,

religion without science is blind.”

I believe most people find themselves in some difficult-to-define balance between these two forces, using one and then the other to explain their life’s circumstances and beliefs. And that’s okay! Science operates in the realm of what we can logically understand about the body and nature while religion and spirituality operate on what is above our logical brains. Spirituality relies on the inexplicable and infinite whereas science rests firmly on the finite components of this world. As you can see, the two were never supposed to be forces at war. They complement one another, with spirituality picking up where the limitations of science, research and evidence have been reached.

I’ve heard of people inexplicably recovering from grim medical diagnoses because they found God or began a spiritual practice involving prayer and meditation. If science could keep an eye on every cell of the person’s body throughout that healing process then perhaps it might find an explanation for how the body corrected itself…or perhaps it wouldn’t. Personally, I’m okay resting into the unknowns and inexplicable. It gives me some measure of reprieve that there are aspects of us that can never be contained to an evidence-based study or a research lab. In fact, the more that I seek concrete answers in life the more that I find they seldom exist.

 

 

The more that I stretch my brain and heart to integrate multiple competing perspectives into my understanding about the mysteries of this world, the better off I am. It’s like that famous Indigo Girls song (yes, I rocked out to them in the 1990s):

“And I went to the doctor, I went to the mountains
I looked to the children, I drank from the fountains
There’s more than one answer to these questions
Pointing me in a crooked line
And the less I seek my source for some definitive
Closer I am to fine, yeah”

So yes, one day I’m going to throw my hands up in celebration over a groundbreaking scientific discovery (ahem…mRNA vaccine trials for cancer) and another moment I’m going to raise my palms to the sky in praise of The Infinite. The One. The Mystery.

I’ve been given every reason to trust medicine because it has saved my body (and my oldest son) from tremendous harm and death. I also have every reason to trust in a greater power that can’t be contained by the laws of science because I have felt another kind of saving deep in my soul; the kind that allows me to be free from fear of death and open to abundant joy in this life, even in the desperate and broken moments. This peculiar balance has been paramount to my wellness journey.

 

 

Now, my question is this: Will you be brave enough? Brave enough to believe that you don’t have to pick sides after all?

It requires a leap of faith in two directions at once.

Yours in health and wellness,

Maggie

 

 

Spiritual Bypassing: Why it Hurts Wellness

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Spiritual bypassing was coined by John Welwood, a prominent psychotherapist and author. I owe Rachel Ricketts, author of Do Better: Spiritual Activism for Fighting and Healing from White Supremacy, thanks for putting this term on my radar. In her book, Ricketts makes excellent points about how damaging spiritual bypassing can be and how commonplace it is. So, what exactly is spiritual bypassing – and why does it hurt wellness?

 

 

Spiritual bypassing involves a large degree of avoidance and repression of emotions, resorting instead to spiritual ideals in pursuit of enlightenment. As described in Welwood’s book, Toward a Psychology of Awakening, spiritual bypassing is when someone uses “spiritual ideas and practices to sidestep personal, emotional ‘unfinished business,’ to shore up a shaky sense of self, or to belittle basic needs, feelings, and developmental tasks.”

Spiritual bypassing is a means of side-stepping hard emotions and truths through spiritual ideology and idealism. It’s succumbing to binary thinking and accepting black-and-white views of circumstances. Through spiritual bypassing people avoid the often painful and complicated realities of life by always trying to find a silver lining in traumatic events or saying “everything happens for a reason” instead of facing deep-seeded and difficult feelings. This happens because people mistakenly believe that we must rise above our “unreliable emotions” instead of facing them and allowing them to serve as inner wisdom in raw form.

Spiritual bypassing can look like the following go-to phrases during hard times:

  • Everything happens for a reason
  • There is no pain without purpose
  • There’s always a silver lining
  • God will never give you more than you can handle
  • Only positive energy and vibes are welcome
  • Your life’s circumstances are a product of the energy you attract

These statements are commonplace in everyday conversation about tough circumstances. They’re a way of glossing over the situation; an often underrecognized defense mechanism. My guess is that you’ve heard one of these phrases or something along these lines over the past year as the world has battled a deadly and devastating virus.

 

 

According to VeryWellMind, other signs of spiritual bypassing include:

  • Avoiding feelings of anger
  • Believing in your own spiritual superiority as a way to hide from insecurities
  • Believing that traumatic events must serve as “learning experiences” or that there is a silver lining behind every negative experience
  • Believing that spiritual practices such as meditation or prayer are always positive
  • Extremely high, often unattainable, idealism
  • Feelings of detachment
  • Focusing only on spirituality and ignoring the present
  • Only focusing on the positive or being overly optimistic
  • Projecting your own negative feelings onto others
  • Pretending that things are fine when they are clearly not
  • Thinking that people can overcome their problems through positive thinking
  • Thinking that you must “rise above” your emotions
  • Using defense mechanisms such as denial and repression

Kelly Germaine, a trauma therapist, wrote on Medium that although Christians most notably use spiritual bypassing, “The church is not the only culprit. Those of us disillusioned with the faith lineages our people come from frequently escape into Eastern spiritual traditions.”

Kelly continues by explaining that when westerners pursue Eastern spirituality, it’s “often an attempt to escape the roots of violence our people have enacted and been complicit in. We run away to nature, India, or Latin America to meditate, tree pose, permaculture, and breathe our way out of the reality that we live in an empire dominating the world along the lines of class, race, and gender. Our attempts to go anywhere else on the globe to get away from this reality are futile. We cannot bypass the truth and holing ourselves off will not save us. We cannot escape our global, interlocking crises of oppression.”

These forms of bypassing, defense mechanisms, and escapisms deny our innermost feelings and needs on both individual and collective levels. As Kelly highlights, spiritual bypassing inherently denies the harsh realities of those who are oppressed by society or have difficult lives. It turns a blind eye to people who suffer at the hands of others who seek to explain away such undue hardships.

Spiritual bypassing hurts wellness. Big time.

We can never thrive or be collectively well when it’s at the expense or denial of others’ difficult circumstances. We also can never achieve individual well-being when we deny our feelings or refuse to face reality. This doesn’t mean that we can’t be spiritual or religious. We can!

 

 

True spiritual wellness is essential.

Spiritual wellness is defined differently by each person but it generally relates to a sense of greater meaning in one’s life and connection to others and/or a higher power. More specifically:

“Spiritual wellness provides us with systems of faith, beliefs, values, ethics, principles and morals. A healthy spiritual practice may include examples of volunteerism, social contributions, belonging to a group, fellowship, optimism, forgiveness and expressions of compassion. Spiritual wellness allows one to live a life consistent with his or her’s own belief and moral systems, while we establish our feeling of purpose and find meaning in life events.”

Here are a few ideas to embrace spiritual wellness without resorting to spiritual bypassing:

  • Listen in earnest to the cries, laments and needs of others
  • Demonstrate compassion
  • Attune to your personal emotions and the roots of them
  • Live in the here and now
  • Admit when things are hard and you need help
  • Engage in works of justice, charity and service
  • Connect meaningfully with others
  • Bring honesty into your community of worship
  • Heal from trauma
  • Accept your anger, grief, shame, etc. and find professional help when needed to work through these feelings
  • Stay emotionally present with the people around you
  • Avoid telling someone in pain how to feel or behave
  • Admit that it’s OK to *not* be OK all the time
  • Acknowledge your personal trigger responses, work towards healthier responses where appropriate, and set boundaries

 

 

Spirituality can help us achieve wellness when we avoid spiritual bypassing and find positive beliefs within our faith and moral systems. As mentioned, a person’s propensity to be overly positive and idealistic can be a harmful form of emotional repression. Positive belief systems are a bit different though. Positive beliefs associated with a higher power and our connection to others can be beneficial to one’s health.

On the other hand, negative spiritual beliefs can be damaging in many ways. For example, one study of over 200 people suffering from a range of conditions such as cancer, traumatic brain injury, chronic pain, and more, found that individuals who harbored negative spiritual beliefs had increased pain and worse mental health than those who held positive spiritual beliefs. Negative spiritual beliefs were associated with feeling disconnected from or abandoned by a higher power. The people with negative beliefs attended religious experiences less often and had lower levels of forgiveness.

Sometimes, for our overall health’s sake, we need to push the pause button and tune in to how our spiritual wellness is doing: Is it positive or negative? Are we making time for it? Is is helping us become more self-aware and fulfilled? I really like the reflection exercise (below) that I found on the Laborer’s Health and Safety Fund of North America:

Personal Reflection

Take a moment to assess your own spiritual wellness by asking yourself the following questions.

  1. What gives my life meaning and purpose?
  2. What gives me hope?
  3. How do I get through tough times? Where do I find comfort?
  4. Am I tolerant of other people’s views about life issues?
  5. Do I make attempts to expand my awareness of different ethnic, racial and religious groups?
  6. Do I make time for relaxation in my day?
  7. Do my values guide my decisions and actions?

 

 

As you can see, spiritual wellness involves diving deeper within and connecting to our most authentic self, values and beliefs. In doing this, we also convene with a greater power that connects all of life. The authentic practice of spirituality has the capacity to change the world and it reduces the amount of spiritual bypassing that is used in an effort to avoid the real work of wellness.

Yours in health and wellness,

Maggie

 

 

 

 

 

Glimmers of Joy Amid Grief, Loss and Loneliness

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I’ve been quiet on the blog and social media for the last month or so – and for good reason. Starting in mid-September, my husband and I started to get some bad news about the prognosis for our third son’s health and pregnancy outcome. We were devastated thinking about a child being born into a life of pain and suffering, and at the same time, we were mortified of losing him prematurely.

My body had been sending me signals that something was very “off” throughout this pregnancy and I feared for the worst. When I found out it was another boy (I have two sons already), my gut instinctively pulled hard: This little one is not okay. I could feel this truth deep down.

Sure, every pregnancy is different. I was told this countless times. “But this feels really different,” I kept repeating to friends and family, at a loss of what else to say.

As a health professional, who is very in tune with her body, I knew this time was wildly different from both of my other pregnancies. I couldn’t take a deep breath, my lungs struggling against some intangible resistance, and I couldn’t read bedtime stories without my heart racing. Every time I climbed the stairs in our home to retrieve a child from naptime or to help with brushing teeth, I would gasp for air.

In all of my adult life, I’ve never been sidelined from exercise. Not after having either of my other sons and not after being hit by a car. At these crossroads, I carefully scaled back my fitness efforts, focused on reducing inflammation, and moved my body through gentle, therapeutic exercises. During this pregnancy though, I could barely do anything. I felt crippled and perpetually exhausted, like life itself was invisibly seeping out from my pores, escaping me.

I told myself it’s all worth it for a healthy baby.

But…what happens when we don’t get our happy ending? What happens when our plans become undone? Or worse yet, what becomes of us when loss and grief strike with the force of a wrecking ball to the jaw?

 

 

That’s where I landed this pregnancy: At the pit of loss. The valley of the shadow of death. The mysterious somewhere between here and there, the intersection of heaven and earth, the place of struggle between shattered dreams and hope. The great purgatory of life where, at our worst moments, we must find the strength to pull ourselves up and out, despite being exhausted to our bones and filled inside with the stuff of nightmares.

I had already experienced loss with a former pregnancy that took place before the conception and birth of my second son. That miscarriage filled me with sadness and dashed hope, but I managed to put myself back together rather quickly, all things considered, and was soon thereafter filled with a complicated mixture of excitement and anxiety when I became pregnant again.

The impending nature of this loss felt different given what we had learned. It felt anticipated, agonized over, feared, and maybe, if I’m being completely honest, like something that might be the safest thing to happen to our child. This impending loss held implications that our child might not have to suffer from complicated surgeries after being born with a slim chance of survival. It would mean that his big brothers would never shed tears and sob into their parents’ arms about something so traumatic that their little-big hearts would strain to understand while simultaneously feeling it deeply. No parent ever wishes to lose a child. When we found out that we had lost our sweet Jake, we broke apart.

 

 

We prayed over our son’s loss with a chaplain at the hospital before surgery. Funeral arrangements were already in place. We felt a sense of peace in the middle of this loss, strange peace, the variety of which only comes from a greater power in the universe. Leading with a spiritual mindset, I prayed and said one last goodbye to my son as my vision went black on the surgery table.

When I woke up, I saw that the clock on the wall was showing a time that was alarmingly late in the day. I expected to wake up nearly four hours earlier than those glaring, sharp red numbers indicated.

What happened? This isn’t right, I recall thinking.

And I assumed correct: Things were definitively not right. 

While still in an anesthesia fog, the surgeon explained to me that I had experienced rare and unexpected medical complications during what is otherwise a routine and short surgery. Although the medical team thought that everything had gone smoothly, I began to bleed excessively. The doctors tried to find the source of bleeding but faced the grim truth that the bleeding was internal and the only way to get it under control was through emergency abdominal surgery. 

My throat felt tight and dry from being intubated as I regained consciousness and blinked at those red clock numbers. I groggily repeated the same questions over and over again to the surgeon, trying to grasp the reality of what had just happened. The doctor kept explaining to me that an artery and one of my fallopian tubes had ruptured and that I now had stitches from my naval to pelvis, both internal and external. As I looked down at my body I noticed large needles secured into veins on both hands from blood transfusions.

Minutes away from a hysterectomy, they said, but thankfully it was averted at last minute. 

Almost a hysterectomy? Potentially life-threatening blood loss? Emergency open surgery? My mind was in a panic. I tried to sit up straight in the recovery room only to be pulled backwards onto the hospital bed with the unbelievable force of a thunderous headache. 

The complications were so much for me to mentally and emotionally process that I briefly forgot about the grief we had been feeling. When it finally resurfaced, I felt like I might not be able to breathe. It felt like my entire life was ending and beginning, all at once.

My recovery nurse at the hospital said, “We’re going to take it one hour at a time, sweetie. Today is your day one.” And somehow, that’s exactly what it felt like. I was no longer the same woman – not emotionally, physically or even spiritually. I had been stripped down and given the chance to rebuild myself from the deepest parts of grief and loss.   

The rebuilding part is all very fresh and new…and painful. But, as an eternal optimist, I know that I will find a way to rise up from this, bearing in mind what I have learned through the years about the intricate web of wellness and how it steers the healing process. Although it’s a long story, and one I’m not ready to share in detail, there was a period of time both right before and after the surgery when I felt so much connection with the universe; with God; with a higher power calling me to lean into faith and trust. 

I can’t say with any measure of confidence that every bad thing that happens in life has profound meaning or a silver lining. I don’t believe that rock solid faith equates to good outcomes for a person. Sometimes, bad things simply happen to good people and there’s no sense or reason to it. Lives can be derailed and sometimes tragically never get back on the tracks.

But when the busy and self-centered nature of our lives fades to the background, and when all the noise is just so…noisy…that suddenly it sounds far off in the distance…in that place of great tragedy, I have felt that there is a hidden presence. A great comforter. Something – or someone – that is there, despite all logic and denial. And it is enough.   

“How is it enough?” You might ask. 

I can’t claim to have the explanation. It’s something that is simply felt; a raw and honest truth that is born from deep within, whispering to us that we are beautiful. We are loved. We are safe.

Contrary to logic, my husband and I have also felt glimmers of joy in the middle of this season of suffering… Not because we wanted to lose a child or felt relieved of all grief because he would never experience pain. Joy doesn’t come from those horrors… 

 

 

True, unbridled, unexpected joy openly presented itself to us through the love and compassion that we received from those who walked through this tragedy with us.

Thanks to loved ones checking on us, we felt glimmers of hope on the other side of exhausting, anxiety-riddled nights spent tossing and turning in our beds, awaiting whatever the future might hold. Friends who sent thoughtful gifts and messages of support from far and near helped us feel a little less lonely and scared while we sat at the doorstep of loss in the midst of an already-very-lonely pandemic. Because of social distancing no one ever stepped into my kitchen to hug me tightly while I cried, but it felt like they did, just the same. The love was so palpable and tender. So near.

Genuine compassion is rare…and we recognized in the middle of our deepest hurt that what we were receiving from others was one of the truest gifts possible in this short life of ours. For this, we are eternally grateful. Not everyone experiencing grief and loss has a solid support system. I know there are many lonely, hurting people out there in the world. To all of these people, and in particular, to women walking through an unexpected season of child loss from any reason – miscarriage, stillbirth, ending a wanted pregnancy, infant loss, or the death of a child at any age, young or old, I hope you know that a hidden presence exists near your suffering. You’re never truly alone.  

 

 

I’m battling fatigue from all this trauma alongside feelings of anxiety and grief every time that I catch a glimpse of the newly-forming scar in the center of my stomach. I know that there is a lot of work to do; physically to recover, mentally to become whole again, and spiritually to persevere and allow my scar to slowly…somehow…become beautiful. Today, my healing incision serves as a reminder of one of the hardest times of my life. It’s easy to resent the sight of it. But, as one who has recovered from trauma before, I know that pain can become beautiful. It’s peculiar how life can happen like that. And I know that wellness of all kinds is necessary for facilitating the metamorphosis. 

So, off I crawl…

Off I fly.

 

“Wounds don’t heal the way you want them to, they heal the way they need to. It takes time for wounds to fade into scars. It takes time for the process of healing to take place. Give yourself that time. Give yourself that grace. Be gentle with your wounds. Be gentle with your heart. You deserve to heal.” -Dele Olanubi

 

Yours in health and wellness,

Maggie 

 

 

 

 

 

Staying Spiritually and Physically Fit During the Coronavirus Pandemic

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Fitness merges with faith to equip and armor our bodies and souls!

 

Roughly a month ago, I was invited to be a guest on the Up2Me radio station with host Kim Crabill this Monday (03/16). Kim has authored seven books, runs a non-profit, was named “Outstanding Leader in Media” for 2017-2018 by the CWIMA and was featured in London’s Highly Fabulous magazine by Dr. Patricia Benjamin as a “2018 International Woman of Influence.” What an honor to join her!

Listen to Audio Recording

Listen to Podcast

 

Brief Summary:

Our radio conversation was originally going to focus on the mind/body/spirit connection and how my personal journey as a fitness professional relates to others. But amid a rapidly changing global crisis, our dialogue necessitated redirection. Instead of chatting about my story, we focus on how to hold tight to two lifelines during times of fear and uncertainty: 1) faith and 2) wellness.

 

 

Kim and I chat about how we can manage the anxiety and fear we ALL share during this difficult pandemic. We share faith practices we can infuse into our daily lives and easy-to-access resources for maintaining our fitness and wellness while practicing social distancing.

I sincerely hope that the podcast recording of this radio chat proves useful and uplifting to you during these hard times. Let’s not forget that we are all in this together. Here for you, friends. Let’s use the tools we have to stay HEALTHY and STRONG!

 

Yours in health and wellness,

Maggie

 

 

 

 

You Had Me at Namaste

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It’s a very simple scene.

Me: Shopping for some curtain rods in Bed, Bath and Beyond over the weekend.

Two Women: One pushing a shopping cart alongside the other. 

Woman #1: “What does namaste mean?”

Woman #2: “I think it’s something like ‘the light in me honors the light in you.'”

*Long Pause*

Two Women: Laughing insecurely and hysterically.

Here’s why this scene knotted my insides. And here’s what namaste means and why it’s not really a laughing matter…

 

 

When I studied yoga in India, I found it fascinating that people would greet one another with the phrase “Hari Om.” The direct translation of this Sanskrit is broken into two parts: Hari relates to the Hindu God Vishnu who is considered “a remover of sins or bad karma,” and Om is considered a sacred syllable that encompasses the entirety of creation from start to finish. As yoga teachers-in-training we were told simply that the phrase loosely means “remember God.” And so, every asana practice (physical poses of yoga) began and ended with this phrase, reminding students from all around the globe and of various belief systems that the divine exists within the physical.

“God” doesn’t seem like a topic that has to do with fitness and wellness but that’s actually a false notion. One of the six branches of wellness is spiritual wellness. It’s as fundamental to our overall well-being as physical and emotional wellness. Just as important as our careers. As essential to our vitality as having a healthy network of friends and family to lean on. In my opinion, even though I consider myself a Christian and could preach on the merits of Christ, not every person has to share similar beliefs to access higher spiritual energy and fulfillment. By keeping our spiritual dimensions awake – whatever they are – we pave the way for better health and improved healing, patience, gratitude and joy.

 

 

When I heard the two women shopping at Bed, Bath & Beyond, laughing at the meaning of “namaste,” a part of my heart broke for them. The fact that they scoffed at a word that means spiritual and mutual respect for other humans and the places within ourselves that are deeper, truer, and purer than the surface, is upsetting to me. Not because I was offended by these women but because I see how much more one can gain in health when these deeper layers within can be unearthed. Looked at without fear and insecurity. These women both appeared to be suffering from various physical ailments and I wondered if they opened themselves up to being vulnerable with a higher power if their health might begin to move in a new direction.

Other rough translations and interpretations of the word “namaste” include:

“I honor and appreciate you”

“The divine in me honors the divine in you”

“I bow to you in respect”

“We are equals”

“Whatever is beautiful in me honors whatever is precious and beautiful in you”

 

In Western cultures, namaste has become synonymous with a feeling of relief at the conclusion of yoga class, a feeling of appreciation for the teacher or gratitude for the brief span of time carved out from life’s busyness to exercise and stretch. The word has become so popular and, at times, generic, that word-play t-shirts are now sold with phrases like “Namaste in bed today” and “You had me at Namaste.” It’s cool that the phrase is becoming less obscure but, as we all know, anything that becomes mainstream can lose a bit of its origins. And namaste’s origins start and end with something intangible and within. The invisible lines that connect us. That level the playing field of our bodily struggles, making us all the same.

 

 

Let’s not forget these lessons in our haste or quest for higher physical beauty and fitness.

Namaste to you.

 

Yours in health and wellness,

Maggie

 

 

Intermittent Fasting: Everything You Want to Know and More

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Today, I’m excited to introduce you to Nicole Dell’Aquila. Nicole has been a Registered Dietitian for 14 years and is here today to share her insights and resources on intermittent fasting (IF). Intermittent fasting has become a hot topic in the health and wellness space recently, but it’s surprising how few people know what’s really involved with it (including yours truly).

I decided it was time to bring in a professional to answer all of our burning questions. And WOW – I’m amazed by everything she has to share on the topic! I’ve never been a fan of saying everyone should adhere to the same workout or nutrition plan, but I always thought of intermittent fasting as a trend, and a bit dangerous. But my eyes have been opened! And truth be told, I will definitely consider giving this a try at some point.

 

 

1) What is intermittent fasting? Are there different kinds?

Intermittent Fasting (IF) is a way of eating that alternates windows of fasting (not eating) and feeding (taking in nutrition).  It’s not a diet or a trend, but a lifestyle.  There are no lists of foods to avoid; no measuring points or portions, and no counting calories.  It’s not about WHAT you eat but more about WHEN you eat!

If you think about it, all of us “fast” every single day – you do sleep… don’t you? Intermittent fasting just means extending that fasting window and making your nutrition count during your feeding/eating window. There are a few different methods of incorporating IF into you lifestyle.  No one way is right for everyone and a combination of methods actually becomes rather easy when you restore the ability to listen to and recognize bodily cues.  All of the methods combine splitting days and weeks into fasting and feeding windows.  During your fasting window, you are not eating or drinking anything that contains calories or induces an insulin response.  During your eating window, you are not tied to a list of forbidden foods but are encouraged to focus on good quality nutrition.

You may be wondering… Is this the same as starvation?  Absolutely not.  Fasting is a completely voluntary restriction of nutrition for spiritual, health, and/or other reasons.  Starvation, on the other hand, is not voluntary, controlled or deliberate.  There is a lack of available food with starvation versus our 24/7 access to plentiful calories in modern day, developed countries.

 

2) How is intermittent fasting done?

There are a number of methods to IF but today we will discuss the three most common: The 16:8 Method, The OMAD Method, and The 5:2 Method.

16:8 Method:

The 16:8 Method requires you to fast 16 hours out of a 24 hour day, leaving an 8-hour feeding window. Most people find this method the easiest to incorporate into their initial introduction to IF. For example, you finish eating dinner by 8 pm, skip breakfast the next morning, and have your first meal after 12 pm the next day. Based on your lifestyle needs, you can move the window earlier or later but need to maintain that 16:8 pattern. If 16 hours is too difficult at first, push the window to 12-hour fasting and 12-hour feeding windows.

The OMAD Method or “One Meal A Day”:

With this method,  you eat dinner (or any meal of your choosing) and then start your fasting window for a full 24 hours, ending your fast with dinner the next day. Some refer to it as the 23:1 method. It’s simple; you eat all your calories in one setting. No fancy meal plan or confusing dietary advice, just eat one meal a day, 24 hours apart.

You’re probably wondering how you could get through a whole day without eating… I mean, where will you get your energy? In fact, many OMAD participants report feeling more energized and focused on their tasks, leading to increased efficiency and productivity. They don’t find themselves slumped over their desk at 2 pm craving coffee and cookies (sound familiar?). For the fasting period, hydration is very important. You can drink water, black coffee, tea, mineral water, and bone broths.

*Avoid diet soda, tonic water, coconut water, or fruit juice to make your OMAD fast a success. These beverages contain sugar and will void your fast.

5:2 method:

This method requires some planning and measuring. You eat 500-600 calories on 2 non-consecutive days of the week and eat your normal diet the remaining 5 days. I don’t recommend this method often since it involves calorie counting; most people tend to underestimate the calories they eat and drink.

You are probably wondering what you could eat when restricted to 500-600 calories for the day. Well, in theory, you can have whatever you’d like, as long as you don’t go over the calorie limit.  To prevent those pesky hunger pangs, we suggest you eat foods that are high in fiber and water, and which are lower in calories. Pick foods like green leafy veggies; salads with vinegar or lemon juice dressings, soups with a heavy vegetable base, small portions of lean proteins like chicken/salmon, and/or eggs. Avoid highly processed carbohydrates and sugary foods to reduce insulin spikes and intense cravings. If you need something sweet on your fasting days, have a small bowl of berries. Just like the other fasting methods mentioned, hydration is very important.

 

3) What are the benefits to intermittent fasting? Is there any research that currently supports this?

One major benefit of IF includes a simplified lifestyle. Imagine waking up for work, drinking your coffee or tea, and leaving without scrambling around looking for something to eat before you get stuck in rush hour traffic. Not focusing on the clock to schedule your “6 smalls meals a day” can be liberating for some people.

Another benefit is that IF is more biologically how we are supposed to eat rather than the 3-4+ meals we have become accustomed to. This style of eating can result in effortless weight loss, improved brain health, reduced chronic inflammation, improved insulin sensitivity, and even longevity benefits.

The most common reason people are interested in fasting is for the weight loss benefits.  Because of the fasting windows, you naturally take in less calories overall. In addition to taking in fewer calories on average, your hormone levels begin to normalize. This contributes to weight loss, too. IF can decrease insulin levels and allow more stored fat to be mobilized and converted to ketone bodies for energy use. IF can also increase your human growth hormone or HGH. The levels of HGH skyrocket, increasing as much as 5 times during intermittent fasting. This benefits both muscle growth and fat loss, and has a favorable effect on metabolism; increasing it anywhere from 3.6-14%!

Intermittent Fasting can have a profound impact on the health of your brain, too. We once believed that we were stuck with the brain we had… Once brain cells died…well, that’s it…  Through science, we now know that the brain CAN repair itself through a process called neuroplasticity. Decreasing your energy intake by fasting several days a week might help your brain ward off neurodegenerative diseases like Alzheimer’s and Parkinson’s while at the same time improving memory and mood through an increased production of brain-derived neurotrophic factor, or BDNF.  When your brain senses ketones being used for energy, an increase in BDNF takes place. Ketone production has been shown to improve memory in people with early signs of dementia in as soon as 6 weeks.

As you are likely aware, chronic inflammation, often a result of poor lifestyle choices, is the cornerstone of many preventable diseases. It’s believed fasting may assist in managing inflammation by changing how certain compounds and proteins interact with each other, inhibiting inflammatory pathways. We see a reduction in inflammatory biomarkers, such as C-reactive protein, homocysteine and cholesterol ratios. There’s also increasing research supporting the effectiveness of fasting in helping to manage inflammatory conditions such as type 2 diabetes, and autoimmune conditions such as MS and rheumatoid arthritis.

The head of the National Institute on Aging’s neuroscience laboratory, Mark Mattson, says the mild stress that intermittent fasting puts on the body provides a constant threat. This increases the body’s powerful cellular defenses against potential molecular damage. Intermittent fasting also stimulates the body to maintain and repair tissues. Its anti-aging benefits keep every organ and cell functioning effectively and efficiently.

 

 

4) Are there any risks to intermittent fasting? If so, what are they?

While getting used to this way of eating, you may initially experience some not-so-pleasant symptoms, namely hunger… or what you initially think is hunger. You may feel a little sluggish, irritable, weak, or even sense a lack of brain power. These symptoms are all common when starting IF, but they will pass. Your body has been programmed for so long to eat breakfast at 8 am, so by 9 am the entire room can hear your belly growling. Just like you adapt to a new workout or even a time zone change, your body gets used to being nourished on a different schedule. Work at it until it becomes natural!

With that being said, there are a few problems that occur with fasting, though. The most common are constipation, headaches and hunger pangs. There are strategies to deal with these symptoms. For example, I recommend initiating a low-carbohydrate diet leading up to your fasting window and using your feeding windows to consume fiber-rich foods that reduce the risk of constipation and hunger pangs.

There are also a number of medications that need to be taken with food and need to be discussed with your physician. For those with Type 2 diabetes, who are taking medications to control blood sugar levels, intermittent fasting of any kind will increase risk of hypoglycemia (low blood sugar). Working with your physician or dietitian on safely reducing medications and receiving proper education significantly reduces the risk of hypoglycemic episodes. Anything more serious than that is not part of normal fasting and should be discussed with your physician or dietitian.

 

5) Who is intermittent fasting appropriate for? Why?

IF can safely be done by most healthy people.  It is biologically how we were designed to receive nutrition.

It’s also great for people with a busy schedule, freeing up time for more productive things in your life. You can take the focus away from constantly planning for meals and snacks, and make more time for exercise (that you can also do in a fasted state… wink wink). Remember, IF isn’t a diet but a way of life! It’s not a fad or a trend, and has been around for as long as humankind has existed. If you’ve tried other methods of weight loss without much success, IF may be right for you.

 

6) Who should NOT do intermittent fasting? Why?

There are situations in which you should not partake in IF.  Those include:

  • If you are underweight or malnourished. In those with a BMI <20 or with suspected malnutrition, it is more important to correct nutrient deficiencies and maintain/attain a healthy weight. Lifestyle changes that include better nutrition take time and coaching. It is important to understand the body’s need for good quality nutrition, and not think of fasting as a magic cure.
  • Have a history of an eating disorder. IF may trigger negative behaviors in individuals with a history of unhealthy calorie restriction (anorexia), over eating, binge/purge cycles (bulemia) or body dysmorphia.
  • Take certain medications like those to lower your blood glucose. IF can be done with these types of medications but you need to be closely monitored for potentially dangerous hypoglycemic episodes.
  • Are pregnant, trying to conceive, or nursing. Your body needs regular consistent calorie intake to support a growing fetus and the demands of nursing. Women also react differently to IF when their hormones are not is a state of homeostasis. It would be unethical to conduct research of the effects of fasting on pregnant women so there is limited information on the effects fasting has on the fetus.
  • If you are a female with amenorrhea. In this case, it is imperative you get to the root cause of the loss of menstruation before any intermittent fasting can be done safely.

 

 

7) Why is intermittent fasting becoming so popular? Why now?

I think we once looked at fasting as something we only did for religious reasons or if our doctors told us to fast after midnight before surgery or blood work. Thankfully there are some forward-thinking physicians out there who challenged conventional medicine and said… “What if there’s a way to reverse chronic diseases, promote effortless weight loss, and improve brain health – and do it without a multi-million dollar pharmaceutical industry pill? What if the answer is not only FREE, but also easy to follow? AND puts money back into our wallets??” Dr. Jason Fung once said of intermittent fasting: “It is perhaps the oldest and most powerful dietary intervention imaginable. Yet somehow we have forgotten its awesome power and ignored its therapeutic potential.”

I truly believe IF is becoming more popular simply because we are sick and tired of being sick and tired, and demand better!  We are not afraid to try something new and when it gives us incredible results, we share it like crazy on social media! Who doesn’t love a good before and after? The power of social media has helped bring these “unconventional” approaches to health and wellness to the masses, and then Registered Dietitians (like me) help people implement these easy-to-follow plans to achieve their health goals.

 

8) What is the historical context of fasting? What can we learn from its evolution in history?

Fasting has been around as long as humans have been on this earth; the absence of food during our sleep cycles; extended fasts related to food scarcity; refraining from eating when sick. We survived as a species because we were able to use our bodies’ stored food (fat or adipose tissue) to provide energy for our brain and other parts of our body. Paracelsus, the founder of toxicology, wrote “Fasting is the greatest remedy – the physician within.” Plutarch, an ancient Greek writer and historian, wrote, “Instead of using medicine, better fast today.” Ancient Greek thinkers like Plato and Aristotle embraced the ritual of fasting and wrote about how clear, sharp and focused they were when abstaining from nutrition.

Humans, like most animals, don’t eat when they become sick. This natural desire to not eat is certainly familiar to everyone. Think about the last time you were in bed with a cold or the flu. I bet the last thing you wanted to do was eat, right? So, therefore, fasting is a natural human instinct to protect and heal from multiple forms of illness. Even Benjamin Franklin, known for his broad knowledge in many areas, once wrote of fasting, “The best of all medicines is resting and fasting.”

 

 

9) Do you find that intermittent fasting is a spiritual experience in addition to a physical one?

Fasting has deep-rooted traditions in most cultures throughout the centuries. Those who partake in it claim that it brings both physical and spiritual resilience. It remains a part of religious traditions even today and is believed to be beneficial to both the body and the spirit! For example. it is common in Buddhism to eat a morning meal and fast from noon until the next morning, in addition to many water fasts for days or even weeks on end. In the Greek Orthodox religion, many followers fast for as much as 200 days in a year! Muslims often fast from sunrise to sunset during Ramadan, a holy month. Ramadan is actually one of the most widely studies fasting periods.

Two studies in particular, from 2007 and 2012, assessed people during a month of Ramadan fasting. The researchers compared the study participants taking part in the spiritual Ramadan fasting to a control group eating 3 meals a day. Both studies found that the individuals who were fasting had significant reductions in inflammation markers including interleukin-6, C-reactive protein and homocysteine. In simpler terms, by participating in fasting they ultimately reduced inflammation in their body. One important piece to note when reviewing these studies: There was no difference in the energy intake between the two groups.  When the fasting group ate, they consumed as many calories as the group eating three meals a day, leading us to conclude that it was the changes seen during the fasting window that prompted the improved inflammation markers.

 

A HUGE THANK YOU TO NICOLE!! I’ve learned a lot about intermittent fasting that I never knew and I’m excited to try it once I’m out of my childbearing years. Nicole, thanks for giving us all guidance and an excellent foundation of understanding about intermittent fasting!

(Ahem…and if you’re interested in learning more about Nicole and/or her services then please see her bio and contact info below.)

Yours in health and wellness,

Maggie

 

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Meet our guest Registered Dietitian, Nicole:

My name is Nicole Dell’Aquila and I have been a Registered Dietitian for close to 14 years. My health was not always a good as it is now. I suffered from many GI troubles that I sought medical care from doctors. Never once did anyone ask me “What are you eating?” and never once was diet thought to be the cause of my digestive woes. I was given a nonspecific diagnosis and a prescription to treat my symptoms. No investigation into the root cause of WHY my body was fighting against itself. I took my health into my own hands, challenged the conventional medical model, and used food as my medicine (or lack of food). I had a wake-up call one day and knew I needed to switch my focus as a dietitian from reactionary care to preventative care, using my own personal struggles and triumph as a motivation to help others feel as great as I do now. That’s when I found Simplex Health! We believe the path to better health, effortless weight loss, reversing ‘dis-ease’ and igniting your energy levels must move beyond conventional thinking. SIMPLEX HEALTH unites a fresh approach applying our doctor-approved, integrative programs to re-balance and harmonize the whole person. Take a look at our website to learn more! www.simplexhealthcorp.com

For more information, call or email us at 484-450-8488 and info@simplexhealthcorp.com

We take most major insurance plans and offer both in person and virtual appointments.

How to Overcome Obstacles and Negative Thinking

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Hands down, the biggest obstacle in my life sits right between my ears. The discouraging inner monologue and negative spiral my mind can go down at times is incredible (in a bad way, to be clear). Oftentimes, I dwell on the things I haven’t accomplished yet. I let mom guilt overwhelm me as I attempt to be present for my child but fret over a lack of productivity for my career. I feel it creep up again when I frantically play catch up on work during my son’s naps and days at school, not wanting the solitude and “me time” to end, yet simultaneously glancing at the clock every hour wondering when I can pick him up and snuggle him close again. Gosh, I need him just as much as he needs me. 

I know I’m not alone in being hard on myself because I’ve heard my clients and friends open up in similar ways; pouring out frustrations that are born primarily from internal strife. A lot of people who come to me for personal training frequently fall into discouraging self-talk. At first, they don’t admit it. But as our relationship and trust grow, they share their insecurities and reveal the ways they get trapped in their minds while pursuing things like exercise and professional goals. The fact that these people are accomplished CEOs, lawyers, celebrities and government officials shows me that this propensity to feel insecure is a common human experience. But just because something is common doesn’t mean it should be normal. I like to think that we DESERVE to feel empowered to overcome obstacles and negative thinking.

It can be scary to tackle our goals with confidence. It’s easiest to talk ourselves into all the reasons why things WON’T work out the way we dream. I’ve been there. I have recently shifted from the manuscript-writing phase of a book to the pursuing-publishing phase. The two couldn’t be more different. While I savor the feeling of sitting at my desk and writing for hours, I don’t necessarily feel exalted at the prospects of getting turned down by potentially a LOT of literary agents. Time will tell…I’ve only just started. EEeekk! If I allowed discouraging thoughts to run my decisions then I would freeze before ever moving forward.

How do we conquer such deflating feelings? How do we ensure we’re in charge of our own minds, in a positive way?

Whether you’re tackling a new professional endeavor or stepping into the gym during a vulnerable time for your body or mind, there are effective ways to coach yourself through the process. Here are some strategies you can try…

 

1) Get Out of Your Head

Avoid Comparisons

Women seem especially prone to comparing themselves against one another. I’ve done it, too. It’s such an awful trap to fall into. Unfortunately, there’s no way we can “win” doing this. When we compare our lows to other people’s highs (a.k.a. the world of social media) we feel that we are perpetually failing. We badger ourselves over our perceived inability to be as successful as the woman we know who is dominating her executive position at a fast-growing company. We feel deflated when we have children that are a mess (and who are showing us who’s the real boss) when we see images of moms with a whole brood of little ones who are pristine, groomed and on good behavior. We feel silly for being proud of ourselves for lacing up our sneakers on a Saturday morning for a brisk walk when we are confronted by women boasting photos of their sculpted bodies after hours of hitting the weights.

I’m already feeling a little depressed after writing that last paragraph. Yuck! The thing is, we have to stop with comparisons. We have to hold ourselves back from them because they get us nowhere. A pastor I know said “Just play your own position. Know your own role.” In other words, know your “lane” in life and own it. Be proud of what YOU bring to the table and remember that you can’t be or do everything at once. The world is blessed with people of diverse talents for a reason; it’s how we keep the whole thing moving.

Recognize Negative Thought Patterns

One of the most helpful things we can do for ourselves is to openly acknowledge negative thought patterns. These are repetitive and unproductive thoughts that leave us stressed and/or depleted. They don’t serve any purpose, yet they can fill our minds and bodies with disease. If we start to recognize these negative thought patterns then we can choose how we react to them. For example, one of my clients used to say “I’m sorry” any time I corrected her form during a workout. There was no need for her to apologize – my entire job was to help guide her towards better success and health! Yet every time “I’m sorry” escaped from her lips without her thinking. We talked it out over time and finally managed to keep her from going down a negative path in her mind. Instead of allowing thoughts of failure and inferiority to dominate any time she received constructive feedback, she took it in stride. She kept her head high and didn’t divert her gaze with a defeated sigh. It was a huge win for us in our training relationship. Thereafter, both her body language and communication exuded better confidence.

A good place to start improving your mental process is writing down your most obvious and common negative thoughts. Next, list out several positive reactions or thoughts you can counter them with. The reason this is important is because negative thoughts are like quicksand; the more we struggle in them, the faster we sink. We need something hopeful to turn to.

Address Discontent

Another way we need to get out of our heads is by getting rid of discontent. In order to move forward in a healthy and happy life, we can’t focus incessantly on what we don’t have or what we want more of. This way of thinking causes people to feel that their lives aren’t good enough. You can see how this is a negative thing, right?!?!

It seems painfully obvious that this kind of thinking leads up down a bad path, yet we do it anyway. ALL. THE. TIME. Often, we focus our energy on what we don’t have or what we crave to have without even thinking. To be questing after a status or promotion seems purposeful in life, maybe even positive and healthy! The challenge is where our mindset is rooted. If happiness hinges on your “not-there-yet,” “some-day-I-hope-to” aspirations, then there isn’t enough joy available in the present to fulfill you. Turn your focus to gratitude. What do you have right now that you’re grateful for? Who are you and why is that enough to sustain you here, today?

 

 

2) Gain Confidence

Act the Part

As we shed negative thinking and pursue our goals with the right intentions, we can gain confidence in simple ways. Acting confident (even if you don’t feel it at first) and expressing yourself with upright posture will impress upon those around you that you’re a force to be reckoned with. It can also affect your brain chemistry. Tall, confident posture can stimulate the release of hormones that keep you feeling good. Hence, if you act confident then you just might become confident.

Accept that Obstacles Happen

Obstacles happen. They do. In my fitness career I’ve had many; one major accident that made my body feel like it belonged to a 90-year old, numerous setbacks with fitness startup companies, managers telling me to pick a niche focus in fitness even though my passions encompass a lot of areas (apparently that’s not very conducive to creating a “brand”), and more. In writing, I had a professional offer me feedback on my first manuscript that made me take pause for the next decade. A whole decade while I waited for that “aha” moment when I could revisit the book with fresh, mature eyes.

We can look at obstacles as unfair or frustrating if we believe they shouldn’t happen, but obstacles are a part of life’s growing pains. We should anticipate them so that we can bounce back from the inevitable way they will trip us up. We don’t have to give them power to make us insecure.

Find Meaning

When you’re having trouble staying confident because of setbacks, try to find meaning in the tough times. This sounds full of cheese, I know. For example, getting hit by a car years ago helped me become a well-rounded fitness professional because I became more capable of addressing people’s old injuries and back pains. In the moment it wasn’t always evident that I was growing in a positive way from the pain, but in time it became crystal clear. In fact, over the course of my life I have grown and learned the most through hardships, not good times.

Random Aside… This is similar to trees when you bring them home from the nursery. Removing them from a supported environment causes them stress. They might look weak and lean over after you plant them. But in response to the stress of having to support themselves, the roots shoot out and create a broad base. This allows the tree to slowly right itself and shoot up towards the sky. Similarly, we can thrive if we respond to stress by growing our roots deep, making it harder for the next big storm to tip us over in its wind.

 

3) Tackle Your Goals

Break Things into Small Tasks

Procrastinators and perfectionists alike can benefit from taking broad, longer-term goals and breaking them down into simple, actionable steps. For example, if I’m training someone to run a marathon we can’t focus immediately on the long runs. We have to start with the short and intermediate runs to build up stamina and train the muscles for the stress to come. We can’t think for too long about the total mileage that will be logged over the course of the training program or we may never begin. It’s intimidating to go from running a couple times a week for fun to logging 30-50 miles per week! My runners simply need to trust that each run will have a cumulative effect as we head in the direction of the race.

STOP Method

Per Psychology Today‘s recommendation, we can use the STOP Method to effectively move past emotions of fear, shame and self-doubt when we’re tackling our goals. STOP stands for:

STOP

Take a Step Back

Observe

Proceed Mindfully

By taking a moment to calm our emotions, we can look at our feelings from a different perspective. For example, if someone else had a similar emotional reaction, what would it look like to you? What would advice would you give them?

Practice Mindfulness

Mindfulness is a way of approaching our life, goals and relationships with better appreciation, service and enjoyment. Mindfulness allows us to better discern what’s worth our time and effort. As we make better, more confident and healthful decisions, we become productive in the ways that matter and fulfill our authentic selves. When our goals are aligned with what we truly care about, there’s no stopping us.

 

Yours in health and wellness,

Maggie