Blog - Superior Self

Fall in Love with Running, If You Desire to...

8/13/2018

Here are some runner’s tips to help you fall in love with running.

I have run 16 marathons in my 40’s. I had a goal to begin at that time because that’s when Oprah ran her marathon. I figured I was old enough to have stamina and endurance by age 40. Plus, who doesn't want to be like Oprah?

I’m a slow jogger, and love running outdoors in nature as well as throughout the city of San Francisco. A tip for falling in love with running is to focus on the neighborhoods or landscape one is running through. Enjoy the new buildings, old architecture, or maybe some unusual restaurants one wants to go back to later on and experience. I also love running because I get alone time. Another wonderful tip is to download your entire music library on a device and hit shuffle. When jogging to a surprise playlist there are moments when you feel like you are in a music video! Music and movement are both uplifting and help us feel good all the time, even when not running!

I have a knee issue after years of jogging, so now my running had been shifted to hiking and race walking, but the same principles apply. So get out there and move your body!

I hope these tips help your readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

Visit me at www.superiorselfwithkjlandis.com

National Relaxation Day

8/6/2018

National Relaxation Day: How to Create an At-Home Retreat

Having a space in your home to decompress from the day’s stresses and unwind is key to having good mental and physical health. With National Relaxation Day coming up on August 15th, we have compiled a few tips to help you create an at-home retreat, and introduce a self-care routine into your busy lifestyle that will leave you feeling refreshed and recharged.

Comfortable Seating

Having comfortable seating to lounge and relax in is an essential element within a relaxation space, and you’ll want something that is versatile, comfortable, and fitting to you. Do research into different styles of seating to find options with proper support to alleviate any aches and pains. Invest in easy to clean, and durable living room pieces as well. Whether you decide on a plush chair or roomy sofa for your space, stain resistant and easy to clean pieces make it so there is no reason to worry about possible stains or other wear and tear. Leather and cotton are great fabrics that make cleaning accidental spills and stains a breeze. Massage chairs are another great option for seating in your relaxation space, with some having the added feature of heated cushioning to relax muscles and joint pain.

Fresh Plants/Aromatherapy

Bring fresh plants into your at-home retreat that have the added benefit of purifying the air. This creates a fresh environment to decompress, with the green hues of the plants also playing a role in promoting mental clarity, and calmness. Aromatherapy through essential oils that are derived from naturally healing plants is another great way to help the body both mentally and physically. Use a diffuser or rub the oils on pressure points to help melt stress away, and promote healing in targeted areas. For more information on essential oils, check out other helpful aromatherapy benefits and uses here.

Escape the Screens

In our busy lives, we are constantly bombarded with screens, and are often on a smartphone or computer for both work and leisure. Make your relaxation space screen-free to help both your eyes and mind relax. Blue light emitted from digital screens keeps the brain alert, and is harsh on the eyes. Instead, find some good reads to fill a bookshelf, or invest in comfortable headphones to listen to audiobooks. Puzzles are a another way to improve mental concentration, so have a few word activities on hand to keep your mind rejuvenated.

Work Out the Stress

If you prefer to be more energetic and active to alleviate stress, bring in exercise equipment that gets you moving, improving your physical health in the process. Find cardio equipment that is easily collapsible for easy storage, and so that it doesn’t take up too much space in your room. Free weights are another space saving option, or if you prefer yoga, buy a yoga mat with a mounted mat holder. This keeps your mat from getting dirty on the floor and out of the way when not being used. Or, try practicing meditation for better mental clarity. You’ll be feeling more energized and refreshed, allowing you to tackle the day with ease.

Get Relaxing!

Relaxation is an important practice to incorporate into any routine, and finding time for self-care can improve both mental and physical health. We hope that these tips will help you to design the perfect at-home get away to start your own self-care routine to unwind and recharge, and improve your overall health and wellness!

Written by anonymous guest blogger, who is a bit shy and greatly talented!

My A-Ha! Workout Moment

7/30/2018

I participate in a lot of different physical activities. I hike in nature, I practice hot yoga, Pilates, and lift weights. I used to jog regularly and even completed 16 marathons in my 40s.

My first marathon was a day before my 40th birthday. After 6 months of training, following the jog-walk method of five minutes jogging and one minute walking, I was so close to the end. I was getting emotional and being a San Franciscan running the marathon in San Francisco, I was proud and surprised at myself the whole time. It was like I was outside my body watching myself jog to the finish line.

At mile 23 and a half I burst into tears. I’m not certain how or why this occurred but it was my a-ha moment. I remember watching Oprah cross her first marathon finish line when she was 40 and saying to myself, “When I’m 40 I’ll have enough endurance, wisdom, and stamina to do this, just like Oprah.”

The tears flowed as a combination of pride, joy, and euphoria that I actually completed something very little do, and at a later age than other athletes. I cried at the love for my city and the crowd cheering me on even though they didn’t know me. I cried because I was having a milestone moment. I cried because it was like giving birth for the first time, with tears, pain, salt, sweat, and soreness to follow. I cried because I saw my youngest child, Sage, age 2, a few blocks away afterwards, handing out at a gas station in the back of Daddy’s van singing, “Mama won the marathon,” when she saw my necklace, tee shirt, and food in hand. They looked like awards and prizes to her.

I cried because I realized that my love of exercise was influencing my children and that was a good thing. And, yes, I did feel like I won the marathon.

I hope this helps you, dear readers.
Sincerely,
KJ Landis
Author and Creator of the Superior Self series

Visit me at www.superiorselfwithkjlandis.com
SuperiorSelf channel on YouTube and Twitter and Instagram

Good Advice for Life I Wish Someone had Told Me Earlier

7/23/2018

Reflecting upon my son Golden's high school graduation a month or so ago, I was reminded of things I wish someone had told me when I graduated high school. I needed some wisdom from an elder who had been there. The parties and gifts are wonderful, and celebratory air was apparent, but I needed some wake up moments too.

I wish somebody had told me that after high school or college I would never be judged by the first six letters of the alphabet ever again. What a revelation! Grades don’t really mean anything in life after school.

The best piece of advice I have ever received is from my writing mentor, Ann Randolph. At the end of every workshop experience with her, she pulled me aside and quietly stated, “You are a great storyteller. You are ready.” You are ready? That rang as a sliver of truth that touched me to my very core.

I reflect upon those three words often because it applies to so many people in so many situations. You are ready. What keeps us from doing what we really want to do? Fear. Do I want to live in a state of action or reaction? What kind of life do you want to live? If someone told you that you were ready every day of your life, you (and I) would probably make different choices than we have. Let the fear go and do what you are meant to do. Dig deep and honor your gut feelings. Move forward into yourself.

I’m telling you now, “You are ready.”

Blessings,
KJ Landis
-Author and Creator of the Superior Self series
Visit me at www.superiorselfwithkjlandis.com

7 Ways You Can Balance Fitness and Self-Care in Your Wellness Routine

7/16/2018

7 Ways You Can Balance Fitness and Self-Care in Your Wellness Routine

A fitness routine is a great step to living your best life. But if you really want to thrive and be happy, you have to learn how to balance your fitness plan with some self-care. While fitness takes care of your body, self-care is a way to care for your mind and soul. So, make these easy self-care steps a part of your regular routine:

Start Each Morning with Meditation

Meditation can be powerful tool for wellness and self-care. Many of the world’s most successful and influential people use meditation as a way to craft a positive start to their day. You can make meditation part of your wake-up routine by beginning each day with a short, impactful session. Find a place in your home that can serve as a meditation space, and create a meditation room that will enhance your practice. Use this time to reflect and set a positive intention for your day.

Create a Relaxation Regimen with Hobbies

Relaxation shouldn’t be seen as a guilty pleasure. Finding time to relax can improve your mental health and overall well-being, but it can be difficult to find time to simply do nothing. Sometimes, doing nothing can even trigger more anxiety. Stress-free hobbies, like knitting, coloring and reading, are simple ways to relax while still feeling productive. Find some simple patterns and basic tools to help you get started knitting, print out some adult coloring pages, or work on your personal reading list to help yourself stay calm.

Improve Your Overall Quality of Sleep

Sleep may just be the most important step in self-care. Improving your quality of sleep can help your brain function better and even prevent illness. To keep your sleep sessions strong, work on creating an environment of calm and comfort in your bedroom. Use curtains and blinds to darken your room, or pick up a soothing sleep mask. Make sure you’re using good pillows made for your preferred sleeping position, and use noise machines to help you drift off to sleep faster. To further enhance your sleep, try getting exercise in earlier in the day.

Make Sure Your Diet and Exercise Goals are Reasonable

If you’re already committed to a physical fitness routine, you’ve already taken positive steps to improving your health. Just make sure you’re not overdoing it or stressing yourself out with your fitness goals. Restricting calories by too much or doing too many workouts can actually have negative impacts on your body. Setting unreasonable goals can also affect your self-esteem and mental health when you’re unable to achieve them, so set healthy, smart goals for your fitness habits.

Find Positive Ways to Minimize Stress in Your Life

Stress is everywhere in our lives. From work to family to the world around us, there’s a lot to get stressed out over these days. It’s important to find ways to prevent stress from taking over your life. Stress can lead to anxiety, depression and other unwanted mental health issues. Too much stress can even weaken your immune system. So, find positive, simple ways to fight the stress in your life. Go for a hike with friends or watch a funny movie. If you have a pet, a simple session of petting or play can help bring your stress levels down.

Get Rid of Clutter and Make Your Home Your Comfort Zone

It may be surprising, but clutter in your home can actually make you feel more stressed. Practice basic self-care in your home by keeping it neat and organized. Clear out any items you no longer use or need. You can donate them to a local charity or offer them up in online markets to make a little extra money. Once you get the clutter out, work on making your home a place that brings you joy, comfort and calm.

If you want to find true health and happiness, you have to learn to balance your fitness routine with self-care. By taking care of your mind, your body, and your soul, you can unlock your real wellness potential. Get healthy and stay happy with these simple self-care steps.

Written by Constance Ray, Guest Blogger

Photo Credit: Pixabay

Old Time Health Myth Really Works

7/9/2018

Old time health myths sometimes are actually helpful.

My mother and grandmother used to force us kids to swallow a tablespoon of cod liver oil almost every day. We thought it was disgusting and would make us sick but it only made us sick to our stomachs. The wise elders knew that it was healthy for us to consume the cod liver oil and that it would keep us from getting sick Cod liver oil has Omega 3 fatty acids that are good for the heart, immunity, and for constipation.

Now, all of the new health gurus are praising cod liver oil, fish and seafood and other sea creatures with omega-3 oils in them. The natural minerals and vitamin E in fish, seafood, and cod liver oil provide us with antioxidants which attack free radicals or prevent the free radicals from doing their destruction to our cells. Also, cod liver oil provides us with lubrication for the joints from the inside and keeps our bad cholesterol down while increasing the good cholesterol in our blood. This helps with prevention of heart disease.

Grandma was right! Luckily for us, we now have lemon and cherry flavored cod liver oil to help with the taste.

Another remedy the elders told us was good for us was chicken soup made from the carcasses of roasted chicken. So they would take the leftovers and throw them into a pot with garlic, herbs, spices, and apple cider vinegar, slow cooking for about 8 hours. This long cooking process allows the collagen to leach out from the bones and joints of the chicken. When we consume the soup, we are aiding in healing from injuries, wounds from surgery, and helping our skin stay plump and moist looking. The probiotics provided from the apple cider vinegar helps with the intestinal microbiome, aiding in immunity. Plus, chicken soup is a natural healer from viruses like colds and the flu. One more point for the elders!

I hope this helps you, dear readers. Sincerely,
KJ Landis
-Author and Creator of the Superior Self series

Quiet Camp

7/2/2018

I have just returned from Vipassana Meditation Center in North Fork, California. Including the two travel days, it was a twelve day journey into myself. I learned how to meditate exactly the way the Buddha did thousands of years ago. The goal of this intensive silent meditation program is to build new habits and behaviors surrounding reactions to normal and abnormal stresses in our lives. It is not affiliated with any religion, so all faiths can practice without conflict. Why? Because it focuses first and foremost on respiration. No religion can deny inhalation and exhalation as a human experience.

The teachers talk, the videos talk, the taped lessons and guided breathing sessions speak to us students. We are silent. We are clothed modestly. There is segregation between males and females. We have a similar life to monks and nuns, where we live on the charity given to us from others in food and accommodations. There are no eye contact, gestures, or communications, unless one has a question for the teachers and program managers.

There is no money charged for the course, and the servers, cooks, and all staff volunteer their services as a way to give back to the path that has shown them a more peaceful existence. The teachers say anyone can be a Buddha, because it means enlightened. If we are more free from our miseries in everyday life, we can grow in many ways without being so attached to anything and everything. Likewise, if we cannot stand something or someone, we can learn how to not be in hatred or aversion. This takes practice, lots and lots of practice.

The first few days I learned how to sit cross legged for twelve and a half hours in a darkened hall with my eyes closed. We were taught to focus on the inhalation and exhalation in a natural way. We were to breathe through our nostrils and to observe the tiny triangle area from the edge of the nostrils to the edge of the upper lip. By day three my pains and aches all over my body dissipated. I actually looked forward to walking into the meditation hall to adjust my spot on the floor and just breathe.

Just when I thought I was getting the hang of breathing and focusing on my triangular area of nose and upper lip, the voice said on the speakers, "Now we are going to learn Vipassana." What? I thought that was what I was doing for three days! Day four we learned how to observe sensations all over the body from head to toe and back up to the top of the head. My usual sensations were itchiness. Some other sensations were pains, cold, heat, pressure, contraction, dryness, moisture, etc. We were to observe without reacting to them, to remain still. Why? Knowing the nature of all things is impermanence is science. Change is the only thing that is constant. Everything rises and passes away from an atomic level on upwards. What I found is that if I did not react to the sensations they did fade away. The insane itch went away as soon as I moved my awareness to the next area of my body.

The practice for me was a way to assist in reducing worry, anxiety, and instant reactions we all posses. Imagine how peaceful my life will be if I continue the practice when I am not at Quiet Camp. Since my return to San Francisco, I have continued my meditation morning and evening for about 20-30 minutes. Yes, there are distractions and family noises in the home. I am doing the best I can. That is all anyone can do!

I'll probably process and write more about Vipassana as I discover more about myself in the practice.

Please reach out to me if you have any questions or experiences you want to share with me about your art of living.

Blessings,
KJ Landis

Lemon Water

6/25/2018

This is my ode to lemon water. I am a life and wellness coach who had healed my own health issues in part by using water, and lots of it. I encourage my clients and community to drink lemon water, cucumber water, and even tomato basil water. I add peach and ginger slices, apple and cinnamon sticks to different jugs in the refrigerator. The key here is to enjoy the flavor profiles while increasing water consumption.

Increasing water slowly to about a gallon a day allows us to realize if we are truly hungry, or socially and emotionally hungry. This is a great gauge in our daily lives for appetite control and stress. Water increases sweat and urine production. Perspiration and urination are how our bodies remove fat when we are on a fat loss protocol. The more water in, the more water and fat out.

Lemon adds acidity to the water, but the body must digest the acid with enzymes that make the body in balance again and we become alkaline. Being more alkaline is healthy to the body because diseases like acid and cannot grow well in an alkaline environment. Cinnamon in the water helps keep blood sugar in balance and tomato basil water is a surprisingly nice change for a savory water rather than sweet flavor on the palate. I like to mix it up, and even my children drink more water now that we add fruits and veggies to the water jugs. Isuggest using glass jugs so there is no chance of plastic leaking PBA or estrogen into the water.

I hope this helps. I lost 50 pounds 6 years ago and drinking a gallon of lemon or infused water a day has definitely helped me keep the weight off. Yes, I did use the restroom every hour at first, but after 3 weeks, if I didn't get my gallon of water in, I was parched by 10 PM. My body is used to the water with lemon now and I use the restroom as often as anybody else does who does not drink lots of lemon water.

I hope this helps.
Sincerely,
KJ Landis
San Francisco, CA
www.superiorselfwithkjlandis.com

A Personal Definition of Beauty

6/18/2018

The pressure for our youth to match a male or female fashion model isn’t reality and it isn’t truth. Yet the internet and immediate gratification of “likes” if we perpetuate the myth is constant.

So how can we fix this? It is an N=1 experiment, I say. The cure is individual, and even sometimes we cannot even identify the disease of living up to someone else’s standards.

I modeled for years, from age 4-35. After years of eating lots of apples and popcorn, and running, even in the South African summers, I hung up my modeling hat. I got pregnant with my first child and wanted to stop thinking about being “camera ready.”

And so I made an effort to shift the focus on healthy babies and healthy mama. When I did that, it felt uncomfortable at first. I followed a craving, for the first time in years. I ate meat (chicken) after 19 years of being vegetarian and pescatarian.

Fast forward to now, age 52+. I’m larger than I was then, my boobs and butt are larger, I have lots more energy, and I practice inner work through Bikram yoga and meditation. I have some wrinkles, aches and pains, but I’m so much more comfortable with myself. Perhaps it is age. Perhaps it is life’s experiences. I’m writing books, teaching workshops on wellness, and wellness coaching. And in the evenings, I serve food and drinks at a restaurant.

To be human, to be connected, to use our senses with wild abandon, these are what beauty means to me. As I struggle with some middle aged issues like hypothyroidism and the accompanying symptoms like middle aged spread, I am reminded of the opposite things going on in my life, like overall good health, two fabulous kids who still like me (teenagers), and a husband who has been my anchor for 29 years.

Yeah, beauty is something I think we all grow into. It’s all good.

Thanks for allowing me to share my journey.

Sincerely,
KJ Landis
-Author and Creator of the Superior Self series

Visit me at www.superiorselfwithkjlandis.com

Heavy Lifting

6/11/2018

Lifting heavy can be a little scary if one hasn't done it before. The only way to build bone density after age 40 is to lift weights or sprint from time to time. Fast walking or alternating speeds up a hill will give us the intense workout with weight bearing exercises our body needs.Your own body becomes the weight. If you have been lifting light weight or lifting body weight regularly through yoga and Pilates, you can add heavier lifting 1-2 times a week. This means warming up with light weights and then lifting to your max heaviness for 3 reps. It should feel like you cannot do a fourth one. Try for three sets total moving up a little in the heaviness of the weights. Definitely get a spotter for safety.

I suggest folks do this about 2-3 times a week if they already are exercisers. If this is a new adventure and this is the only sort of workout one is doing, begin with 2-3 times a week and move up to every other day. I encourage alternating chest, shoulders, and triceps on one day and then biceps, upper, mid, and lower back the next. Inner and outer hips can be alternated as well. Alternate buttocks and abdominals as well.

It takes about a day or two to recover from each body part heavy session. Feeling sore the next day is normal. It means the muscles are releasing the lactic acids slowly and repairing the tiny muscle tears that actually what builds the muscles.

I hope this helps your wellness journey.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach
-Personal Trainer and Workshop Facilitator
Visit me at www.superiorselfwithkjlandis.com

Exercise at Red Lights

6/4/2018

How we want to live, feeling vibrant and vital does count on our physical, emotional, and mental well being. Part of that work comes from incorporating fitness into our everyday lives.

My clients ask me the question all the time so I have to be creative in my approach. Besides walking, hiking, and taking the stairs when one can, I like passive muscle contraction when in the car. At a red light, I encourage my clients to tighten their buttocks for as long as they can and as hard as they can. At the next red light, tighten the lower abdomen as tight and long as one can. Alternating the exercises as one goes through their commute is a great way to be mindful of our body parts and the work they do for us.

The buttocks support our legs and back, helping us lift, jump, reach, and more. The abdomen supports the internal organs and spine. Healthy spine, healthy life!

I hope this helps you.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Life and Wellness Coach

Foot Exercises

5/28/2018

Our foot health is important to our entire body and health because we use feet every day and in every way. From morning until night, whether we are at leisure, work, or exercising, we engage our feet. As we get older the fat pads on the bottom of our feet get thinner no matter what our size. This makes it really important to wear proper shoes and socks, as well as add padding or insoles to the cushioning part of shoes.

For healthy feet we can do simple stretches. I encourage my clients to hold a bar or banister and pop up on their tippy toes like a ballerina. Stay there as long as one can and then release. Splay the toes out as wide as one can when doing this exercise so we have a solid base. I suggest 3 sets of 10 to start. This stretch works the plantar fascia on the bottom of the foot.

When seated, I stretch my feet by laying down and putting my feet in the air. I point and flex slowly, about 10 times and hold the point and flex as long as I can. This works the arch and top of the foot.

Ankle rotations clockwise and counterclockwise help with the flexibility and stretch the Achilles’ tendon at the heel area.

I hope this helps your journey toward yourself.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFT

Taking Chances

5/21/2018

I met my husband TORINO as his server (called a waitress in the 80’s) in a restaurant in LA almost 30 years ago (1989). He was the friend of the chef and visiting LA from SF, where he lived. He was visiting Chef Ike and I had to close up the restaurant. Evening 1, the meal was complimentary from the chef. Evening 2 the meal was complimentary from the chef. The 3rd evening the chef finally introduced us. I was definitely watching this young man, but was too shy to say anything because he was so beautiful.

When my good friend Chef Ike introduced us, Torino said, “I don’t want to know you as an average human being would want to know you.” Well that was either an honest first line or a line from a movie I hadn’t seen (LA living had shown me some “one liners” in the late 1980s.). So I decided to test him. I invited Torino dancing the next night at a reggae club after work, late, around 11:30pm. I told him I had to be kind and dance with everybody who worked there because I was new in LA and they were my new family. He was fine with that.

Well, when we finally danced our first dance together, it was love for me. It felt easy and right. He stayed with me 24/7 for two weeks and then he left for Tokyo on a modeling contract. We wrote letters the old fashioned way for 6 months. Then he called once or twice on a land line. Torino wired money into my bank account and sent me a post card saying, “Take a jump over the fence. I’ll be waiting on the other side for you.” I took the chance, bought a plane ticket with the money he sent to me, leaped over the Pacific Ocean and danced into his arms on April Fool’s Day!

We have been together since meeting in 1989 and have been married since 1993. We have traveled the world together modeling in 44 countries as a couple. I gave up modeling in 2000, when I was pregnant with my first boy, Golden. Then 3 years later came a girl, Sage.

My circle of life would’ve been so different if I hadn’t taken a chance after knowing someone only 2 weeks and then moved across the world to be with them a short 6 months later. I credit our purposeful intention of getting to know each other to handwritten letters and lack of electronics allowing us to truly think before we wrote something down. It is a wonderful and tried and true way to communicate from the heart and really engage another human being.

I hope this helps you in your relationships with others.
Blessings,
KJ Landis
-Author and Creator of the Superior Self series

Mindfulness Tools to Embrace

5/17/2018

What do we do when the adrenaline rushes from a near accident, sudden and unexpected news, or the anxiousness of our never ending busy errands in modern life? Recently, I was asked to share mindfulness tools everyone should know (and embrace).

What I do is breathe and count slowly. The first tool for me to get out of my toolkit is slowing down when anxious or overwhelmed and just count super slowly in my head from one to ten and back to one and then repeat about four times. This slows down the breathing with conscious focus and will help one figure out what has to be done instead of worrying about what has to be done. Just 60 seconds of mindful counting with eyes closed is a vacation from the rest of one’s busy life. Then we can plan an action instead of just reacting blindly.

This was especially helpful to me on Mother’s Day, when I received a condolence call about my mother before I was even told by anyone that she had died. Of course the first words out of my mouth were, “What? Shit! Shit! Shit!” Then I got off the phone, and in the kitchen with my Mother’s Day celebration going on all around me, I slowed down the moment by imagining a finger in the sand slowly writing the digits. This helped the adrenaline to flow and the shock to move through me. I was able to then take action and call my family in Pittsburgh and see how I could help with the arrangements. (I live in San Francisco.)

Losing my mother on Mother’s Day still feels surreal, but I can practice my mindfulness counting and handle the daily to-do list of mothering, working, writing, and coaching that needs to be done whether Mama Hilda has passed away or not.

What do you do to stop the insanity in your life? I want to hear from you!
Blessings,
KJ Landis
-Author and Creator of the Superior Self series
Visit me at www.superiorselfwithkjlandis.com

Unexpected Mentors

5/14/2018

Sometimes mentors fall into your lap unexpectedly. There's a famous saying that when the student is ready the master appears. That's exactly what happened to me.

About 3 years ago my dear friend's son, only 15 years old, jumped off the Golden Gate Bridge. 22 days later, my brother died unexpectedly. Then 3 months after that, my father passed away. Two months later, my daughter had a close friend, age 10, pass away from brain cancer. Just 18 months ago my favorite uncle passed away under circumspect conditions. I coped through bereavement group and my writing, always writing. It is my refuge, my safe space.

About a year ago my bereavement group counselor mentioned a solo performance about grief from a playwright coming to San Francisco. She encouraged all of us to check it out. Ann Randolph was the performer and writer. So I went by myself on a Sunday afternoon. None of my kids or husband wanted to go to a play about grief.

What ensued was a hilarious roller coaster ride of emotions during the performance! It wasn't a sad experience at all. It was multi faceted and brilliant, not unlike life. At the end of the play, Ann had us all write for 5 minutes our entire life in sentences as if someone was going to say YAY and BOO after each sentence. Our life was a series of YAYS and BOOS. She was sparking something in me. I knew if she ever had writing classes in the Bay Area I would just have to go.

As luck would have it, last spring her fancy resort classes far away were canceled because the bridge to the area where she was going to be in residence was broken. Usually her intensive 5-8 day workshops are too expensive for me. Usually she is very far away from San Francisco. She is here! She is in my budget! So I signed up and am in her 8 week write your life workshop

During the past 2 years I took 3 other writing workshops with her. They were 2 day weekend workshops.

What I thought was going to be a fiction workshop for my daughter, who requested I learn how to write preteen angst mixed with cooking, turned into something else altogether.

Ann Randolph, my mentor, has a way of changing my life, to pull out of me something I never wrote about or shared before. She freed my stories of being a victim of sexual abuse, which I suffered from age 7-12. She allowed me to write about it, talk about it, and read what I wrote aloud in a fiction and non fiction manner with truth and authenticity in a room full of people. The experience was juxtaposed with the sharing of the outpouring of never ending love from my large Jewish family, especially my mother.

The roller coaster ride continues. I am immensely grateful that my writing mentor showed up in my life randomly, a casual mention by my bereavement counselor. She has become a light in my life.

Thank you for allowing my to share my story. Do you want to share your story with me?
Blessings,
KJ Landis
Author and Creator of the Superior Self series
Visit me at www.superiorselfwithkjlandis.com

Exercise and Addiction Recovery

5/7/2018

How Exercise Could Be the Key to Accelerating Your Addiction Recovery

Those currently going through addiction recovery know that it isn’t a cakewalk. Quitting isn’t easy, and when addiction has controlled your life, it can seem almost impossible to pick up the pieces and get back on the right track. It’s for this reason that so many turn to addiction treatments to help point them in the right direction, but even then, recovery can feel like it’s moving at a crawl.

If you’re ready to give your recovery a boost, then maybe it’s time to get on your feet and run. You’re probably already well aware of the benefits of daily exercise, but what you might not know is the kind of impact that exercise can have on your addiction recovery. Here is a breakdown of how a little sweat can help accelerate your journey to recovery.

The Science Behind Sweating Out Addiction

While everyone’s road to recovery is unique, there are a lot of similar beats that recovering addicts face when giving up drugs and alcohol. Many in recovery share symptoms of withdrawal, which typically include intense cravings, restlessness, and higher levels of stress and anxiety. These symptoms are often big hurdles, and each one poses a risk for relapsing into old, self-destructive habits. By committing to your physical fitness, you can alleviate many symptoms of withdrawal. Exercise affects more than just your physical health and is known to reduce stress, anxiety, and even depression.

Exercise can even be a formidable substitute to the high you can crave when abstaining from drugs and alcohol. When you put your body to work for an extended period of time, your muscles will feel weak, your legs sore. As you approach physical exhaustion, your mind will actually release a stream of endorphins through your body, giving you what many refer to as a runner’s high. This incredible feeling you get when pushing your body to the limit is a healthy replacement for the kind of high you receive from dangerous, addictive substances and can also encourage you to keep working on your physical fitness.

What Exercises are the Best for Recovery?

Now that you know a little bit about how exercise can facilitate your addiction recovery, you’re probably wondering which exercises produce the best results. The answer is not always the same for everyone, and it depends a lot on your current health and physical ability. If you’re just starting out, then perhaps light aerobic activities such as walking or jogging may be ideal for you. If you already have an athletic background, you might step up your game or include intense strength training.

The best exercise is the kind that motivates and challenges you. If you like being outdoors, try running or cycling. If you’re competitive you can join an amateur sports league. When you find a form of exercise that you want to come back to, you know you’ve found a way to supplement your recovery.

How to Get into a Healthy Routine

Once you find the exercise that’s right for you, you’ll need to find a way to make it a regular part of your life. The best way to do this is by creating a fitness routine for yourself. It’s already a good idea to have an organized schedule for you daily activities. By setting aside to exercise three to four days out of a week, you can start creating a healthy routine for yourself.

After following your routine for several weeks, you won’t think twice about devoting an hour of your day to exercise. Soon it will become a habit for you, one that is healthy for your body and mind. A few months later, you’ll start noticing positive results, and you’ll realize that with the changes in your body, you too have changed from the person you once were. This is how exercise has the power to change your life and accelerate you down the road to addiction recovery.

Photo Credit: Pixabay.com
Written by Constance Ray

Mantras for Stress

4/30/2018

Mantras aren’t just for meditation, yoga, or sports performance goals. A word or phrase that speaks to your inner strength or life goals are useful during stressful times and while at work.

I’m a life and wellness coach, so my clients need an anchor, a support from within. Usually I go to a spiritual gift shop with my clients after a few times together. I have them choose a rock with encouraging words on them that speaks their truth. It could be one goal or many goals behind the rock, but they only choose one rock during our outing.

The word on the rock is their mantra for stressful times, challenging times, or when they begin to think, “I can’t...”

Here are some examples of rock mantras we have used in the past:
-strong
-believe
-yes
-courage
-confident
-strength
-beauty
-sage
-grace
-I can
-worthy
-valued
-love
-generous
-warrior
-powerful

When my clients repeat the mantra over and over during the day, it becomes their “rock” literally and figuratively! It is their go-to word or phrase that really helps in life’s unpredictable conditions. Some of my clients keep the rock at a bedside table, on the kitchen table, at their desk, in their purse or backpack, or even in their pocket.

It works if you work it!

I hope this helps your confidence and relieves stress.
Blessings,
KJ Landis

The Nut Allergy Dilemma

4/23/2018

Food allergies can be serious stuff. Usually we discover we are allergic to a food after we have ingested it. That can be uncomfortable at best and fatal at worst. We can get rashes, an upset stomach, diarrhea, or have breathing problems.

Today we will learn about nut allergies, one of the most severe allergies in the world. Let’s begin at the beginning.

In the early 20th century a scientist named Charles Richet showed that it was very difficult to create an anaphylactic response to foods that were eaten. Our stomach acids neutralize most allergic substances in the foods during digestion. In ancient Egyptian times, anaphylactic responses were recorded in artwork on the walls of Egyptian tombs. The reactions were depicted as a response to bee stings, not food.

In case you were not familiar with the word anaphylactic, it means a whole body response to a substance where the throat closes up, breathing becomes labored, and the person becomes panicky. There can be an accompanied rash as well.

Charles Richet and his contemporary Richard Otto showed it was possible to produce an allergic reaction to any protein by injecting it rather than eating it. Injecting foods by needle is not natural to humans so our body reacts strongly in order to reject it and protect the body. This is the body’s normal immune response.

In the early 1900s, peanut oil was added to vaccine serums in order to extend their shelf life and make them more effective long term. One’s reactions to the injected virus or disease were very mild when the peanut oil was added into the injection serum. The pharmaceutical manufacturers found the peanut an excellent and inexpensive tool for priming the immune system to fight off the virus or disease used in the injection. Unfortunately, there is a risk of sensitivity in the body to peanuts and other nuts. Usually the sensitivity is from the protein in the nuts.

Early on, only about 10% of the population would react to the injected serums. Some had no reactions to the injected protein and oils but would have reactions after eating the nuts a few days after the vaccinations were given. They would have fevers, rashes, diarrhea, joint pain, and breathing difficulties. The symptoms were almost identical to the allergic reactions from bee stings. Occasionally they were fatal.

The pharmaceutical industry makes a lot of profit from vaccines and this was the reason peanut oil was never taken out of the equation.
When people have repeated vaccinations, the subsequent eating of peanuts and some tree nuts proved to be stimuli for an allergic reaction.

The development of the Epipen in the 1980s proved to be a gold mine for the pharmaceutical industry as well because it is the only known antidote to an anaphylactic attack. An Epipen has the hormone epinephrine in it, which is a chemical that narrows blood vessels and opens the airway into the lungs.

In the past 30 years there has been an increase in allergies across the board. This is due to the increase in vaccine scheduling in children.
Most people who have a peanut allergy also have an allergy to at least one tree nut. Let’s look at the macronutrients in peanuts and tree nuts to see the similarities and differences.

Peanuts are actually considered a ground nut, in the same family as peas, beans, and legumes. When I see the word peanut, I cross out the word nut in my mind to remind myself that it is in the pea family. However, the peanut pod or shell is ready to be picked when the outside is dried and brown, like the shells of tree nuts. Peanuts have about 66% fat, 17% carbohydrates, and 17% protein. Because there are more varieties of tree nuts, there are more differences in the macronutrients of different tree nuts. Tree nuts are from 69%-90% fat, with the composition of the protein and carbohydrates making up the rest of the percentages. There is generally more fat in tree nuts than in ground nuts, and we can taste that. For example, when we eat a macadamia nut it tastes more fatty and creamier than an almond or a peanut.

As stated earlier, if someone is allergic to peanuts, findings show they are usually allergic to at least one tree nut. If someone is allergic to one tree nut and not peanuts, findings show there is a higher chance of being allergic to other types of tree nuts. This is due to the similarity in their protein structures. Proteins have the same 20 amino acids building them up, but they are arranged differently to make different proteins.

To test for peanut allergies, an allergy clinic will draw blood or perform a skin prick or skin scratch test. For tree nuts that test low or negative but have never been eaten before, an allergist may consider oral food challenges under the clinic’s supervision. That is helpful for determining whether those particular nuts trigger allergic reactions.
When assessing food labels on products, consumers must learn to read the entire label, front and back. Some refined vegetable oils will have peanut oil in the mix, but not say so in the ingredient label. We must look carefully to see if there is a sentence on the label that states the product was made in a plant with soy, nuts, wheat, egg, etc. This may be important for cross contamination as well. Some nut particles may be floating in the air in a manufacturing food plant and land on other areas. If a person is severely allergic to nuts, this label reading is key.

Some public and private schools have a no-nut policy, but in my experience I haven’t met anyone who has had an allergic reaction from other people eating nuts in the same room. One study showed that only bars and restaurants that had nuts and nut shells all over the floors and let the guests shell their nuts and throw the remains on the floor had particles of nuts floating in the air that could be ingested by someone who is allergic.

According to the American College of Allergy, Asthma, and Immunology, peanuts and other food allergies have increased 21% in the past 10 years. This can be quite challenging for families. Folks with food allergies have to be quite vigilant around social events involving food.

But, there is hope. Recent clinical trials in the US and Australia have been experimenting with different types of oral reintroduction therapies.
Stanford Medical School in northern California has been using oral immunotherapy for about a decade. It is a way to desensitize patients slowly and safely, but it takes trust, commitment, and patience on the subject’s part. It can be scary to eat tiny amounts of the food one is allergic to. That is exactly what patients are doing under supervision. In the clinical trials the dosage begins with patients eating about ¼ of a peanut and slowly working up through time to 16 peanuts a day. The maintenance is about 1 peanut a day. The desensitizing process allows folks to eat out in restaurants and in others’ homes without anxiety that they will have a reaction. It opens up their lives to adventures in eating again. Currently Stanford Medical School is testing a vaccine approach for peanut allergies in adults and is actively seeking participants in their clinical trials.

In Melbourne, Australia, the research includes reintroducing peanuts into the diet by adding peanut powder with probiotic powder into other foods. The Murdoch Children’s Research Institute has seen 2/3 of children treated with this approach successfully desensitized. Even four years after the treatment ended, the children have had no adverse effects when eating peanuts. Rather than avoid the food one is allergic to, this program is designed to reprogram the immune system’s response to it, and eventually one develops a tolerance to it.

The takeaways for this nut allergy phenomenon video are:

If you think you or a loved one has a nut allergy, get tested by an allergy clinic with blood work, scratch testing, and discuss elimination or reintroduction protocols.
Read food labels in their entirety. Remember-knowledge is power.
There is hope and help out there for folks who have peanut and tree nut allergies.

I hope this helps your journey to wellness.
Sincerely,
KJ Landis

Overtraining?

4/16/2018

As a personal trainer, exercise instructor, and fitness enthusiast myself, I have seen the gamut of over training.

When folks workout for endurance, they need to refuel properly. Sometimes the fuel takes place during the endurance training, as in a marathon training session. When my clients slowly add a longer and longer jogging session once a week to build up those miles, I suggest adding small bites of dates, peanut butter, coconut shreds, and banana bites during the run if it is longer than 2 hours. Our body holds enough of the stored glycogen in the liver and muscles for about and hour or so of exercise. After that, the body pulls on its fat reserves. The glucose in the body is stored as glycogen for easy energy action. If it is gone, we may hit a wall. It may be an emotional or physical wall. The body needs some fuel so we may continue our endurance training. The fruits and fats from the above mentioned snacks will help with the added fuel needed to finish the endurance training and recover.

When we exercise to the point of exhaustion and we do not have a goal such as a tournament or race in mind, we may be trying to compensate for other behaviors and choices we made that do not serve us. If we ate or indulged in alcohol too much, we may work out extra hard to make up for it. This is a cycle that doesn’t work long term. The mental exhaustion and feelings of guilt do not serve anybody. The fatigue may eventually cause adrenal fatigue which keeps us from having our hormones released in a balanced and systematic flow.

The joints and muscles need recovery and rest too. Perhaps if there is a commitment to fitness, one may partake in a beginner Pilates or gentle yoga class as an alternative to pushing the pedal to the metal every day. Another option is a quiet walk in nature instead of an intense hike. We need to honor the body’s recovery and rest phases.

After all, the growth in muscles happen when resting after the bodybuilding days, not if we are weightlifting daily. Rotating the activities we do allow us to enjoy the fitness life we have chosen for ourselves. We may prevent injury from overuse as well.

I hope this helps you on your wellness journey.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach
-Workshop Facilitator
-Personal Trainer and Exercise Instructor

A Productive Day

4/9/2018

Recently I was asked for tips to make one’s life more easy and productive. As I reflected in my driver’s seat of my car, I looked around me. The first regular thing I noticed was a post-it note with the list of tasks for the day, and one weekly task near the bottom of the familiar yellow sheet.

I find that my “go to” is to make a list every morning. This is old fashioned and yet so useful. I hand write the list on a small piece of paper and carry it in my wallet. I put it on my dash in the car until I leave the car and then back into the wallet it goes. This repetitive action occurs throughout my day.

The list is my to-do list for the day and for the week. When I stay focused on the list, I can happily complete tasks and check them off. It provides a feeling of success with every check mark. If I find I am wasting time on social media, I consciously stop myself and pull the list out of the wallet. I talk to myself. “Stay focused, KJ.” It works!

With daily practice, my efficiency and anxiety improve. I’m more at ease with myself. You can try this today. It’s free and really helpful.
I hope this helps your life.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach