Blog - Superior Self

Best Tips for the Home Weight Loss Program

6/17/2019

What if you do not have the time or money for a gym membership or personal trainer when trying to lose weight? What if a nutritionist is out of the question as well? What home tips can we give for supporting you during a health and wellness journey? I think I can help you with your journey towards your superior self, especially about losing weight at home.

What's the best home gym equipment for losing weight?

I think a good pair of supportive athletic shoes are the best equipment. The shoes that make you happy and comfortable will provide motivation. They will help one get out of the house and walk up hill for cardio efforts and resistance training built in.

I also think a non slip yoga mat is a great piece of equipment for the home. One can do body weight exercises, Pilates, yoga, HIIT or Tabata exercises, and not injure oneself while the sweat is making one burn extra calories and give energy as well.

The third thing that’s helpful for the home weight loss journey is a small journal to keep a food log of intake. Handwriting what one eats is more powerful than electronic logging. I think the mind-body connection of writing down things helps with the personal evaluation and progress.

What are some easy and fast weight loss recipes?

Soups are key to weight loss strategies, either homemade or canned, as long as they have a lot of water contents and low sodium content. Add lots of spices and herbs for flavor.

Raw veggies are another fantastic weight loss tool to utilize. Salads and veggie platters with a low-fat dip will fill up the stomach and provide lots of needed fiber for elimination.

I hope I have helped you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

What is the Deal with CBD Oil?

6/10/2019

This week's blog is by a guest blogger named Amelia Noble. She really enjoys diving into the research of CBD for health.

CBD oil has gotten a fair amount of attention in alternative and mainstream health. It's been touted for offering the therapeutic capabilities of marijuana without the high. Short for cannabidiol, CBD is derived from hemp and could offer a host of health benefits. CBD interacts with your body's endocannabinoid system, which regulates your mood, motor control, sleep, digestion, pain, and inflammation. CBD makes it easier for your endocannabinoid system to communicate with the other systems. CBD can offer therapeutic properties, with many CBD users reporting they experience positive health effects. Some of the conditions CBD oil can offer relief for include chronic pain, arthritis, anxiety, migraines, inflammation, PTSD, depression, nausea, low appetite, and epilepsy. In fact, CBD has been FDA approved to treat epilepsy in the form of Epidiolex, which treats two severe forms of epilepsy.

Most CBD comes from hemp. Typically, CBD comes from hemp, which contains a very small amount of THC and a higher concentration of CBD. It doesn't get you high, because CBD isn't the same as THC. THC offers psychoactive effects, and while some CBD oils have trace amounts of THC, CBD doesn't have the same effect. That means CBD can offer some of the health benefits of marijuana, but it won't make you feel stoned. However, you may experience a feeling of relaxation when using CBD. That makes it a good choice for people who are seeking the therapeutic effects of cannabinoids, but don’t want to experience the high of THC. Cannabis is illegal at a federal level, but CBD contains only trace amounts of THC, which should make it legal in most states. Generally, CBD oil is legal in states with legal medical or recreational marijuana. Of course, it's a good idea to make sure.

CBD is considered safe overall. Side effects from CBD are rare, and the drug shows little risk of dependency. It's well tolerated by most people, though some may experience tiredness, nausea, diarrhea, dry mouth, appetite or weight changes, or low blood pressure. Though CBD is typically considered safe, it's important to work with a trusted vendor. Be aware of drug interactions if you're taking other medications, because CBD can interact with them. Make sure to check with your doctor if you're taking other medications. It's also a good idea to avoid CBD if you're pregnant or breastfeeding, and avoid giving CBD to children unless recommended by a pediatrician. You can take CBD oil directly on your tongue, or added to food or drink. Vape oil can be heated and inhaled. You can rub it into your skin with lotions or creams. Or, CBD capsules and edibles are available. Generally, inhalation or topical application will offer effects quickly, while oral or sublingual ingestion can take a big longer. Start out with a light dose, then increase as needed.

Written by Amelia Noble. Amelia is a researcher with the CBD Awareness Project. When she's not studying CBD, you can find her playing board games.

De-Stress at Work

6/3/2019

This blog will share my philosophy about de-stressing while at work. It is pretty important that we keep our internal chaos at a minimum when trying to be productive at work. Whether digging ditches, waitressing, seeking the cure for cancer, or in an office setting, we all accumulate stress. Sometimes it is the work itself that causes stress. Sometimes it is why is going on in our personal lives that find their way into our work day. We cannot compartmentlize every part of ourselves. We are a sum total of all of the facets we own. That’s why we sparkle so much.

In the workplace, folks are busy; other folks my be watching you, and it may be odd or inconvenient to take a walk, meditate, or take a time out. However, nobody who is observing ever feels it is odd or inappropriate to go to the restroom.

So, I suggest excusing oneself and go into a stall. Close one’s eyes and count forwards and backwards silently from one to ten, very slowly. See the numbers float by like taffy or caramel. Take a few rounds of this to slow everything down and rejuvenate. It is like a vacation from the rest of the day, even for a minute or two!

Another option for de-stressing is to have a cotton ball in a drawer or in a purse with lavender essential oil on the surface. I put mine in a small ziplock bag and pull it out to remind me that the moment will pass and that everything will get better. I visualize the field of flowers the essential oil came from. Use an essential oil that calms you down or provides a warm and happy memory.

I hope this helps you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator
Visit me at www.superiorselfwithkjlandis.com

Just Stretch Already!

5/27/2019

Stretching. It is the first thing we do when we awaken. It is what we do when we take breaks on long road trips. Our doctors and our physical education teachers always reminded us to stretch before and after games or sports activities. Now stretching is the whole sport itself! It is called yoga, Pilates, Barre, or Mommy and Me.

We need to stretch because the human body (and everything else) is constantly being pulled towards the earth’s center with gravitation. So the bones and muscles are being compressed slightly all of the time. That’s why it feels so good as kids to jump up and down. We free up the compression and loosen up the spaces between the joints. We just know it’s fun!

As adults the weight and pull is heavier so we may suffer from stiffness or lower back aches from time to time. The more we sit, the more compression in the spine. Yoga and walking with long strides help to stretch out the body. After an intense workout with weights or cardio we should stretch out. We should practice breathing, long and slow, even breaths through the nose, to get the body ready for stretching. It doesn’t have to take a long time.

After my hikes with my clients or friends we hang our torsos over our legs, folded in half. We just hang and sway a little bit from side to side. This relieves the pressure on the lower back and loosens up the hip joints. The neck feels especially good when hanging out like this. Our heads are heavy!

A yoga class of any kind is a great purposeful stretch for a longer period of time. Usually yoga loosens up and relieves the body parts from the gravitational pull from the earth.

If one has access to an inversion table, it also reverses gravity for a little while. I suggest 5-10 minutes daily.

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

Visit me at www.superiorselfwithkjlandis.com

What Not to Do at the Gym

5/20/2019

Recently I was asked about things that gross me out at the gym. What etiquette is necessary? So I thought about things never to do while at the gym.

I am a certified personal trainer, Wellness Coach, and Pilates instructor. I take Bikram Hot Yoga almost daily, and sometimes twice a day. That's a lot of time observing others' habits (and my own).

-body odor: if one doesn’t wear antiperspirant because of the aluminum and other chemicals, please use natural alternatives like tea tree oil wipes and salt sticks. They help with the odor in a natural manner. The same thing goes with foot odor. Wash down your feet or put perfume on them before taking off your shoes and socks for a mat class. Funky feet next to my head after a long day at work just drives me crazy.

-putting a yoga mat directly in front of others: when I teach Pilates, I am annoyed by people who place their mats directly in front of others because the person who got there first cannot see their own form and technique in the mirror.

-sweat puddles: if you create sweat and it stays on the equipment or any surface, be a buddy and wipe your sweat up thoroughly.

I hope this helps you, dear readers.
Sincerely,
KJ Landis

-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator
Visit me at www.superiorselfwithkjlandis.com

Self Awareness Measures for Success

5/13/2019

Today I am going to discuss self awareness measures for success.

Sometimes we value our title or income in relation to those who are in the media as measures for success.

As a wellness workshop facilitator and author, I find success can be found and measured in other manners.

When a client, student, or participant comes back and shares their life improvement, a better understanding of the subject matter, or how your work has impacted them in a positive way, that is truly a measure of success. Those things cannot be validated just by a title or money.

To me, all success is about relationships, really. Whether in a quiet science lab, a computer data entry room, or in real estate, the end result of all jobs is how we connect to other human beings and make lives better. Our work efforts affect lives. That’s the true measurement of success. Can we enhance our lives and others through our work?

Thanks for allowing me to share my philosophy on this matter. How do you measure success with your self awareness? I want to hear from you.
Blessings,
KJ Landis

Recommendations for Healthy Aging

5/6/2019

I have been studying nutrition for our aging population, and the ways in which we can help our whole lives through different approaches to health.

In the UCSF video lecture, The Science of Healthy Aging, Dr. Ellen Hughes shared 10 recommendations for healthy aging and tips and tools within each to make them practical for us. Check these out and let me know how you are implementing these tips into your lives!

I implement many of these already, so when I was watching the video, I was very pleased for myself! Let’s go over the recommendations and the approaches to making them happen.

1. Maintain a healthy weight. We can do this by swapping out junky foods for healthier alternatives. Don’t do it all at once because that adds stress. Consult a professional when changing one’s diet and lifestyle for the better. I lost 50 pounds 7 years ago and have been living a gluten free, mostly plant based lifestyle since then.

2. Exercise daily. It doesn’t have to be an intense class of cross fit or kick boxing. It can be a short hike or race walking uphill to get the heart rate up. The effort level should be where one is able to talk but not sing. Thirty minutes a day is recommended as the minimum. I practice hot yoga for 90 minutes a day, waitress for 6 hours in the evening, and hike once a week. I also teach Pilates classes.

3. Exercise your mind. Learning new things or doing puzzles are great for engaging the mind to problem solve. I love doing research on new fitness trends and I enjoy reading and researching about the science of foods for optimal health.

4. Reduce inflammation. Inflammation can be good or bad. If our immune system is sending white blood cells to heal a cut or wound, we get inflamed, red, swollen, and the area becomes hot. That inflammation is good because it shows our immune system is working. Unhealthy systemic inflammation throughout the whole body is caused by eating a poor diet, engaging in stressful activities, or unsafe ones. Systemic inflammation can cause our pain threshold to reduce, as well as be a factor in chronic diseases. I eat an anti-inflammatory diet most of the time.

5. Get adequate sleep. Most of us thrive on 8 - 8.5 hours a night. We cannot set our internal sleep meter. We each are well rested at our own number of hours. It is individual, and can range from 4 - 11 hours. To enhance a restful sleep, keep the room dark and free of electronics. Try to sleep at the same time every night. I personally get about 9 - 10 hours a night for my optimum rest.

6. Manage stress. Practice a quiet time every day, even for a few minutes. Meditation, a walk in the woods, or sitting without doing anything will help. We can control how we respond to stress. I practice yoga daily and meditate for a few minutes afterwards. I meditate in a group once a week for an hour. The “me” time is invaluable.

7. Cultivate positive emotions. We all know what it is like to be around a “Negative Nancy.” It doesn’t feel good to be in the room with them. We are able to create joy and happiness within ourselves with practices like doing things that make us happy, using positive psychology, and being around others who seem happy all of the time. It is contagious. I write to be happy, whether a blog, short story, or even a letter. It brings me joy. I also practice positive affirmations (a tool used in positive psychology). I write three things down that I want in my life. I write the same three things every day and repeat them aloud multiple times daily. I write them as if they are already happening. They are my “I am” statements. When I actualize the goal, I change one sentence to replace the one I met. It really is satisfying to see my life shift into positivity.

8. Stay connected. Whether a romantic, familial, or platonic relationship, relationships help us to feel happier all around. Lucky for me, I have a work family, a home family, and a huge extended family. We are in constant contact with each other and we enjoy our family celebrations all over the USA.

9. Engage in meaningful activities. Giving to others, teaching the youth how to do something one is masterful at is a way to help others. Giving and volunteering is a way to make us happy as well. I regularly teach wellness workshops at libraries and senior centers. It really does fulfill me.

10. Connect to something beyond you. Whether nature endeavors or spiritual endeavors are in one’s daily practice, it is a connectedness to a greater than “me” that keeps us healthy. I am working on this recommendation to relieve the fear of aging and death, because they are inevitable.

Conclusion:
In the video this quote was used: “Die young, as late as possible.” What this means to me is that we shouldn’t be depressed and cynical as we age. Society puts a great value on the youth and their abilities, beauty, and pop culture celebrates youth. So does consumerism. We have the opportunity to be as jolly and optimistic as we can until our last breaths. We can reduce aches and pains by utilizing the recommendations made by Dr. Ellen Hughes. In one of the other Canvas videos, Turning Back the Clock, the narrator said that the leading causes of death and disability in the USA are lifestyle and diet. 70% of our outcomes are under our own control. So we have a choice to make every moment of our lives. I choose to die young, as late as possible.

Blessings,
KJ Landis

Childhood Eating Practices

4/29/2019

The Trust Model in Guiding Children in How to Eat Healthfully

We, as caregivers and guides for our children’s eating lifestyles need to have a division of trust and responsibilities from infancy onwards. This allows for the children to know what to expect from their caregivers and allows for the grownups to manage the feeding without feeling like they are a failure. The trust model divides the responsibilities in this manner:
PARENTS/CAREGIVERS

Parents are responsible for what to feed the child, with options.
Parents are responsible for when to feed the child, with some flexibility for special occasions.
Parents are responsible for where to eat the meal; ideally all family members are together at the meal.

CHILDREN

Children are responsible for how much to eat at each meal.
Children are responsible for whether to eat the food provided (or not). Remember that if kids, even toddlers, are hungry enough, the healthy food options provided will get eaten.

Putting these responsibilities into practice may be more challenging than just listing them. A feeding strategy that seems universally helpful is having the family eat together for at least one meal daily. The statistics show that when families eat together, the modeling after the adults eating healthy will affect the kids more than talking about it. Higher school achievements are seen in standardized tests, all the way up through high school and college when a foundation of family meals has been practiced. This is a stronger influence than the parents’ level of education, the family income, or even food insecurity.

So, parents who are reading this should pay attention to what they put onto their plates and into their bodies. Kids follow what the adults in their family model!

Blessings,
KJ Landis

Nine Tips For Better Sleep Hygiene (Get A Better Night’s Rest!)

4/22/2019

This article first appeared on MadebyHemp.com. The guest post was submitted to me by a fabulous human being and writer, Justine Lopez. She and her staff of editors and writers at madebyhemp.com are compassionate towards others about our wellness.

What Is sleep hygiene? Why does it matter?

Sleep hygiene is a series of routines, habits, and behaviors you partake in relation to your sleep. Unknowingly or not, each of us has our own rituals and behaviors which may impact our overall feeling of rest. Things like a 3 pm cup of coffee or sleeping in on the weekend to ‘catch up’ on sleep are examples of undesirable sleep hygiene behaviors. Sleep hygiene is important because it can either improve or reduce the quality of sleep you are getting. A few simple tweaks can really improve the amount of sleep you are able to get – whether that is 6 hours or 9 hours.

This list is a holistic approach to improving your nighttime habits and is not a simple one-step solution.

1. Develop a night-time wind down routine.

This can include:

An Epsom salt bath
Stretching or yoga
Meditation
Journaling
Reading a book

Engaging in this series of behaviors will gradually signal to your body you are getting ready to go to sleep – and these behaviors will also aid in relaxing your mind and body.

2. Block out all light and noise.

Darkness acts as a signal to your body it needs to prepare for sleep. If you aren’t able to completely control your circumstances, then things like a sleep mask and earplugs will ensure that you are able to block out as much light and noise as possible. Alternatively, blackout curtains make a huge difference; also using masking tape to cover any small lights on chargers and cords.

3. Use a filter on electronics.

Blue light from electronics can mimic sunlight and throw off our body’s natural circadian rhythm. These kinds of devices can trick our bodies into thinking it is still light outside and we should, therefore, stay awake. Apps like f.lux can be installed to block out the high frequency wavelengths that may interfere with sleep.

4. Be mindful of the temperature in the room.

The ideal temperature for sleep is 60-67 degrees Fahrenheit. Keeping the room dark will aid in maintaining a cooler temperature, and a fan can be positioned near the bed as well.

5. Aim to fall asleep and wake up at a similar time each night.

Waking up at a similar time will help strengthen your body’s natural circadian rhythm. Our bodies are designed to rise with the sun and sleep when it goes down – and sleeping in on weekends can throw this rhythm off. The same goes for falling asleep at a similar time. You will find falling asleep will get easier as your body gets used to its new routine.

6. Move your body throughout the day.

Being active throughout the day is beneficial for many reasons, but getting your heart rate up during the day may actually increase the length and quality of your sleep. As little as 10 minutes of walking or cycling on a daily basis is enough to reap these benefits when done on a consistent basis.

7. Stop caffeine at 12 pm.

Our bodies are designed to have peak energy after waking up in the morning and should gradually drop throughout the day, ending in sleep at night. A stimulant like caffeine will cause an unnatural spike when consumed in the afternoon and may lead to a crash later in the day. Coffee and other stimulants are best when consumed in the first 30 minutes of waking up – when our bodies should be producing peak cortisol for the day! Try to limit other substances like alcohol or chocolate to 4 hours before bedtime if possible.

8. Write down a to-do list.

If you find it hard to fall asleep at night because your mind is racing with all of the things you need to finish tomorrow, take a minute to jot all of your thoughts down. Having a place to keep all of these thoughts is helpful because you won’t have to stress or worry about forgetting something – all of those thoughts will be waiting for you in the morning!

9. Worst case… use a supplement,

A supplement is just that – an extra bonus to an already healthy lifestyle. If you are really struggling to fall asleep at night, things like melatonin or CBD oil can help get your body ready for sleep. Of course, the goal is to be able to fall asleep without these products, but they can be particularly useful in the beginning when you are trying to get your body’s rhythm back on track.

Emotional Support Animals

4/15/2019

This week we have an informative guest post from Emily Cline and her staff of writers at certapet.com.

Animals are healers and connectors. They are our pets and wild animals have us gazing in awe. Some animals provide emotional support but they aren’t seeing eye dogs or service animals that help us with our daily living tasks. They calm us down and provide a stable comfort when we are stressed, depressed, or feeling manic, or even help with bipolar issues. When we own such a pet who provides emotional support they are called emotional support animals. They are sanctioned as a prescription by licensed mental health practitioners. In order to live or fly with them in otherwise unacceptable situations, we need a letter form a mental heath professional and a new sort of tag must be on the service animal. Can you Get An ESA letter on line?

The latest treatment in mental health care is one that is initially confusing, but then makes complete sense once you put some thought into it. Caring for the many mental health conditions has always been a tricky area of healthcare, due to the highly individual ways that they can affect us. Added to that, drugs for many of these conditions can have nasty side effects or even become addictive with prolonged use.

One treatment that has exploded in popularity lately is a relatively new form of therapy—using our beloved pets to help ease many conditions that can be a struggle to cope with, without turning to heavy prescription drugs. The use of emotional support animals, or ESAs as they're more commonly known, has become increasingly popular over the years, for good reason. Using dogs and cats is a super safe and natural way to care for mental health without any adverse health effects. Let's take a look at how ESAs can help mental health, and the details on whether or not it's compulsory to make an in-person visit to the doctors if you think you could benefit from one.

ESAs: What They Do and How They Do It
If you've heard of ESAs and you have a vague idea of what they do, but don't really know the specifics, let's have a closer look. Emotional support animals are those animals that are tasked with providing a supportive, affectionate presence to their owners that suffer from a mental health condition. These animals have no special or specific training. Instead, their role is to assist their owners in coping with their mental illness on a day to day basis, by providing them with positive effects to their health—both physical and psychological.
If you're already an animal lover, you're likely to be familiar with the amazing effects that our animal friends can have on us. When our pets are near us, whether they're snuggling us, annoying us, or simply just being there for us, we generally feel a whole lot better.

The reasons for this have begun to be researched by scientists, and the initial results are pretty amazing, despite the fact that we knew deep down they were great for our health all along. Pets have been shown to have amazing physical effects on our brain and body that are important in keeping us happy and healthy. One study showed that time spent around pets actually lowers cortisol, a powerful hormone that causes us to feel stress, which also had the astonishing ability to lower blood pressure and therefore make us feel calmer and more relaxed. This effect is so profound that some hospitals now keep therapy dogs in their cardiovascular wards as a way to keep their patients healthy.

Another fascinating effect that pets have on the brain is their ability to help it to produce feel good chemicals, such as oxytocin and dopamine, which assist in keeping our brain chemistry balanced, assisting mental health greatly.

Psychologically, pets can help to make us healthier in a range of ways too. Pets can make us feel connected and provide interaction whenever we need it, boosting our happiness. They encourage us to live healthier lifestyles of routine, connection, and motivation, which can help to boost our mood.

Who Do ESAs Help?
ESAs are a treatment option that has a broad application. If you are or have been diagnosed with one or more of these conditions, then it's extremely likely that you are eligible for an emotional support animal. All that is required is for you to discuss using an ESA with your therapist.

• Alcohol/Substance Dependence
• Anxiety Disorders
• Bipolar Disorder
• Depression
• Generalized Anxiety Disorder
• Obsessive-Compulsive Disorder
• Panic Disorder
• Post traumatic Stress Disorder (PTSD)
• Schizophrenia
• Social Anxiety

The Simple Processof Getting an ESA
Contrary to popular belief, it's actually relatively easy to obtain an ESA if you are living with a mental health condition. By following a few simple steps, you'll be able to begin using an ESA to treat your mental illness in no time.

Get Diagnosed
The first thing to do is to ensure you receive your diagnosis. ESAs are not available to those that are in good mental health, so if that's you, then you'll need to be satisfied with your pet as they are. Fake emotional support animals are detrimental to the recovery of millions of Americans suffering with mental illness, so it's not a good idea to attempt to go down this road. It's also illegal.

Speak to Your Therapist About Using an Emotional Support Animal
Once you've been diagnosed, you can talk to your therapist about using an ESA to assist in treating your condition. Your therapist will determine whether it's suitable for you, and if so, they may give you some strategies to use your ESA to help support your mental health.

Get Your ESA Letter
If you are prescribed an emotional support animal, then it's essential that you also obtain an ESA letter. Your ESA letter is your official document that allows you to travel (subject to individual airline restrictions) and live with your animal. This is the only document you'll need.

Is it Legal to Get an ESA online?
Yes and no. While there are a handful of legitimate online services facilitating connections between patients who may be unable to attend physical offices and licensed mental health professionals, there are also many that are not what they seem. It is legal to obtain an ESA online, but ensure that you choose an organization that is well respected and offers legitimate ESA letters.

Online ESA Scams
A common scam that many fall prey to online is through companies that offer online 'registration' of emotional support animals. This may sound legitimate, however, there is no U.S.A. requirement for any ESA to be registered. All that is required for an ESA to accompany their owner is a valid ESA letter from their treating practitioner. Another dodgy practice is the sale of emotional support animal vests. While you can choose to put your dog in a vest to inform the public of its role, it is not compulsory, nor required of you when you are out and about with your ESA.

Emotional support animals are amazing at assisting owners in need of support, comfort and affection. Their ability to accompany their owners during travel and in any type of housing is essential for those experiencing mental health difficulties, who may rely on their animals to keep them in a good emotional state, which in turn helps them to cope with their conditions in a much more effective and positive way. While many choose to visit the office of a licensed mental health for their appointment of an emotional support animal, there are other options for obtaining an ESA letter, such as teletherapy and online therapy services, which can be helpful for those struggling with financial, geographical, or mobility-based obstacles to visiting a therapist's office. An ESA can be a life-changing or even lifesaving treatment, so get in contact with a licensed mental health professional without delay if you or someone you love could benefit from this adorable treatment option.

Guest post by Emily Cline and her writing staff at certapet.com.

Lactose Intolerance

4/8/2019

Has anybody here ever heard of lactose intolerance? What do you think it is? Has anybody ever heard of a dairy allergy? What do you think it is? What is the difference between intolerance to dairy and an allergy to dairy?

Lactose intolerance involves the digestive system. Some folks have little or none of the lactase enzyme, which is responsible for the breaking down and digesting the milk sugar lactose. Instead of the lactose sugar breaking down in the stomach and small intestine, the lactose, or milk sugar moves directly into the large intestine, also known as the colon. There, in the colon, the lactose is broken down by bacteria. This can cause a variety of symptoms like: gas, bloating, cramps, nausea, and diarrhea.

On the other hand, a milk allergy involves the immune system of the body. The body reacts to the dairy protein casein as if it is under attack from an invader. It defends itself with rashes, blisters, vomiting, blood in the stool, diarrhea, or even trouble breathing. The most severe forms of a dairy allergy can result in the closing of the throat, called an anaphylactic response, where one cannot take in air. Loss of consciousness can occur in the severe onset of allergic responses.

The mild symptoms of gas, bloating, cramps, nausea, and diarrhea can occur in both intolerances and in allergies to milk products.
Today we are going to focus on lactose intolerance. Lactose intolerance can appear at any age, although most humans have enough lactase enzymes as infants in order to digest their mothers’ breast milk. As we age, our body makes less and less lactase. Some infants cannot produce the lactase enzyme at all, and this may result in bloody stools, severe diarrhea, dehydration, and malnutrition. In these cases, the infant must be fed a completely dairy free formula because they cannot use his or her own mother’s milk as fuel. On a personal note, my mother was diagnosed in her 60s as lactose intolerant. Everybody produces their levels of lactose less and less at varying degrees and speeds throughout life.

When we look at particular cultures and societies around the theme of lactose intolerance, we find that societies dependent upon dairy products have a low incidence of lactose intolerance, but it may still occur. The diseases caused by consuming a lot of dairy products like milk, cream, full fat cheeses, and dairy desserts still persist at higher rates in those areas of the world, most notable the USA, and in Western and Northern Eurpoe. Surprisingly, the highest rate of infant lactose intolerance comes from one of the highest dairy consuming countries in the world. (Any guesses?) Finland.

Besides outgrowing the lactase production as we age, we can also become lactose intolerant with regular use of antibiotics. Antibiotics wipe out the bad bacteria as well as the good bacteria in the intestines. It takes time to grow back the good bacteria and enzyme production may be diminished.

Societies where dairy products are not part of their culture for centuries have the highest rate of lactose intolerance. Highest on the list of lactose intolerance is coming from the East Asian cultures. It is also common in West African countries and their descendants, Jewish populations, and in Middle Eastern heritages.

How do we test for lactose intolerance?

The most common way to diagnose lactose intolerance is by eliminating all dairy containing foods for two weeks, keeping a strict daily food diary. Then add only one type of dairy product into the diet daily to see if there are symptoms. If there are, eliminate that type of dairy from the diet altogether.
Another diagnostic tool is a hydrogen breath test administered at the doctor’s office.
A third test used is giving a blood glucose test before and after consuming a high dose of liquid lactose. If the blood glucose levels do not rise after one hour of consumption, the lactose is not being digested properly. Then one is considered lactose intolerant.

How can we enjoy the flavor and texture of creamy dairy products if lactose intolerant?

Consume low lactose dairy like live, raw, unpasteurized yogurts, with live cultures in them.
Enjoy extra aged, extra hard cheeses like unpasteurized raw milk Parmigianino, Asiago, and hard cheddar. These usually do not affect those with lactose intolerance. Fermenting dairy reduces the lactose considerably.
Consider taking a lactase enzyme supplement before eating dairy.
Drink lactose free milks.

Ingredient names on product labels can be deceiving. Many foods that are marked as whole foods may actually contain milk in the ingredients list, but one may not recognize it in its scientific term.
Some surprising dairy containing foods:

Baby Cereals
Potato Chips/Popcorn
Tomato Sauce
Fish Sticks/Chicken Nuggets
Nutella
Granola/Breakfast Bars
All Beef Hot Dogs
Vinaigrettes
Crackers/Bread

How are we to get calcium into our diet if we cannot tolerate lactose? Luckily for us, there are non dairy calcium rich foods which also contain vitamin D, helping our bones to absorb and use calcium for strength and flexibility. If we do not obtain enough calcium in the bones and teeth, they may become weakened and brittle. Our bones are constantly being broken down and rebuilt throughout our lives. The Recommended Dietary Allowance for calcium is about 1000 mg a day in healthy adults. The Recommended Dietary Allowance for vitamin D is 600 international units a day in healthy adults.
Non dairy calcium and vitamin D containing foods:

Okra
Spinach
Broccoli
Soy products
Fortified juices and milks (non-dairy)
Sesame seeds
Almonds
Canned cooked fish with soft edible bones, like herring, sardines, mackerel, and salmon

Knowledge is power. Take your power back.
Sincerely,
KJ Landis

Resources

https://ghr.nlm.nih.gov/condition/lactose-intolerance

http://newsroom.ucla.edu/releases/UCLA-and-Finnish-Scientists-Identify-2961

https://www.ncbi.nlm.nih.gov/m/pubmed/20186234/

http://www.pamf.org/southasian/risk/concerns/lactose.html

https://www.biology-online.org/dictionary/Lactose_intolerance

https://www.healthlinkbc.ca/health-topics/hw177971

https://www.lactaid.com/sites/lactaid_us/files/dairydigestiontest1.pdf

https://m.huffingtonpost.ca/2016/09/26/food-that-contain-dairy_n_12102260.html?ncid=other_email_o63gt2jcad4&utm_campaign=share_email&ec_carp=6512591101246535240

https://www.godairyfree.org/dairy-free-grocery-shopping-guide/dairy-ingredient-list-2

https://www.webmd.com/digestive-disorders/lactose-intolerance-or-dairy-allergy

Garlic is Good Stuff

4/1/2019

Garlic is considered a superfood, a functional food. A functional food is when the good it does for our bodies is far beyond the absorption of the protein, carbohydrates, fats, vitamins and minerals within. Let's start with a little probe of this amazing bulb.

What is garlic? It is a member of the allium family; this includes leeks, onions, green onions, chives, etc. There is a bulb at the base of allium plants, some smaller and some larger.

Characteristics of garlic:
◾️very fibrous
◾️sulfur compounds within
◾️it is a prebiotic
◾️found all over the world

Benefits:

Let’s talk about garlic as a prebiotic. Pre-biotics are fibrous plants that feed the garden of bacteria growing inside of the intestines. Our bodies cannot absorb this fiber, therefore it helps us to have bowel movements. Our intestinal bacteria can, however, feed off of the prebiotics that garlic provides. So prebiotic foods feed the probiotics. The fibers in garlic are inulin and fructooligosaccharides. The fructooligosccharides not only allow the probiotics to grow, but they prevent disease causing bacteria from growing. This is one reason why garlic is called a superfood.

Another reason garlic is considered healthful is that it holds antioxidant properties. Antioxidants heal and clean up the cells’ outer walls, which become damaged by the stresses we have, the modern American diet, the pollution in the air, and the things we use in, on, and around us. Those damaging items in our lives create oxidative stress. Garlic is an antioxidant, repairing the damage.

Garlic is helpful in reducing the risk of heart disease by reducing high cholesterol and plaque buildup in the arteries. When eaten, during digestion and absorption, garlic pulls fluid from where it is not needed, and helps normalize blood pressure.

Garlic has anti-microbial functions. It is used as a topical compress and cuts and wounds to prevent infections. Even when applied to bruises externally, garlic speeds up the skin discoloration in returning to normal.

Garlic is a natural anti-inflammatory, on the skin’s surface, and systemically in all of the bodies tissues, organs, and systems. It has even been used in anti-cancer therapy treatments for precancerous and stage 1 cancer of the prostate gland.

Garlic is a natural antibiotic, killing infections without killing off all of the healthy bacteria in the gut. Pharmaceutical antibiotics kill off diseases and infections, as well as the good bacteria lining in the intestines. That’s why many health practitioners encourage probiotic capsules or fermented foods after a round of pharmaceutical antibiotics.

History:

Garlic has been around for about 6000 years, and the oldest garlic that has been preserved has been found in caves in Israel and in Egypt in and around the pyramids. It has been found in ancient Greek temples and in ancient texts from every culture around the world. It is interesting to note that cultures who were completely cut off from each other came to similar conclusions as to the benefits of garlic. Garlic was even used in the ancient Greek Olympian diet of athletes, as a performance enhancing agent.

In ancient Egypt garlic was fed to the working class and to the slave classes to help them have strength stamina and energy to build the pyramids. In fact, garlic was used in all of the working classes around the world to enhance their livelihood and labor efforts.

In ancient Israel garlic was fed to those suffering from foodborne illnesses to kill parasites in the digestive system. It was also used before sex to increase the chances of conception.

In ancient China and Japan garlic was eaten alongside raw meats and fish to kill any living parasites in the flash. It was used as a food preservative as well. In ancient Asia garlic was used to improve mail potency and increase sperm count.

In ancient India garlic was used as a diuretic and also as a jack of all trades medicine. It was mentioned in all of the Ayurvedic medicine texts. It was especially used in breathing ailments, including allergies, asthma treatments, and other diseases, including those caused by smoking.

During the Middle Ages garlic was grown in Europe in the monasteries. The surrounding farmers would grow garlic and give as donations to the monasteries. Then the monks would distribute the garlic widespread throughout their communities.

In the United States, native Americans used garlic for flu symptoms. The early settlers used it for constipation and diarrhea. It was also use for headaches.

Garlic is used raw, cooked, baked, fermented, pickled, dried, powdered, minced, as a paste, as a side dish, alone or mixed with other herbs and spices. It has always been used in a myriad of ways. In Gilroy, California they even have a garlic festival which includes garlic ice cream! Whenever my family had the flu or a cold when I was a child, we would make chicken soup with my grandmother’s recipe of vegetables, herbs, and lots of garlic. The combination of the chicken stock with the bone marrow, the collagen from the slow cooking style, the herbs and garlic made us feel relief from symptoms right away.

Cooking garlic makes it less spicy and less pungent of an odor. Garlic will come out of the pores in our skin and give off a garlic smell. For this reason a lot of folks won’t eat garlic, especially raw. We do have other herbs to counteract the smell like parsley and cilantro eaten afterwards.

Fermented black garlic is the result of heating and humidifying the garlic at high temperatures and high humidity, up to 90 percent humidity for at least 30 days. Most fermented black garlic is fermented and aged in this way about 60 days or more. The longer the ferment, the sweeter and more plum like the taste becomes. It resembles a sweet and sour plum jam. It is often served instead of preserves or honey alongside a fruit and cheese platter at fine dining restaurants. In fact, the first time I had black fermented garlic, I thought I was eating guava paste!

Let’s sample some garlic!

Visit me at www.superiorselfwithkjlandis.com
Superior Self with KJ Landis
This website is a marriage of science and spirituality, nutrition facts, and support to get you to your superior self!
www.superiorselfwithkjlandis.com

Stay in Form to Make the Best of Your Golden Years

3/25/2019

This is a guest blog by Jason Lewis of strongwell.org. Thank you for your helpful contribution, Jason!

You’ve got control over your time, and that’s one of the greatest advantages of retirement. Instead of surrendering the best hours of the day to the nine-to-five grind, you can do what you want, when you want. That could include playing a round of golf, enjoying a picnic along the seashore, or taking off on a whirlwind tour of the world. There’s just one caveat: your health.

If you’re not in fine form mentally and physically, you can’t enjoy that freedom. Injury and illness limit your pursuit of pleasure and fulfillment while sapping your energy, forcing you to stay at home under medical supervision when you should be out making the most of the day. That’s certainly no way to live, so take action to safeguard your well-being.

Be Prepared

No one likes to think about getting sick or being diagnosed with a chronic illness, but the likelihood of it happening increases more and more as you age. That’s why it’s so important not only to ensure your healthcare needs are covered. If Medicare doesn’t cover everything, consider a Medicare Advantage plans like the ones offered by Humana. In addition to prescription, dental, and vision coverage, some plans even offer wellness programs to help keep you healthier longer.

Improve Your Diet

The trick to a good diet: fewer calories, more nutrients. This should become your mantra when preparing breakfast, lunch, and dinner, which should be rich in fruits, vegetables, legumes, and lean meats, among other whole foods. If you don’t get the vitamins and minerals you need from your meals, then research for supplements. You may benefit from extra collagen, a protein
that’s vital in maintaining strong bones and muscles while easing joint pain. Just make sure you read up on the various supplements on the market to find the one that suits your needs.

Get Regular Exercise

Exercise is important, so make sure it’s fun. That way, you will stay motivated and won’t struggle to squeeze that workout into your daily schedule. Swimming is popular among seniors, as it’s an excellent form of cardio that puts little strain on the joints. Meanwhile, a few sessions of tai chi or yoga would do wonders for your strength, balance, and flexibility.

Don’t Fall

Fall prevention definitely isn’t one of the more glamorous ways to take care of yourself, but it’s necessary. Staying physically and mentally fit is a great way to prevent the age-related impairments that cause you to lose your balance in the first place, but you should design your environment to be more safe as well. The specific modifications you’ll make should be based on your specific needs, but sufficient lighting, handrails and grab bars, and non-slip flooring are great places to start.

Use Your Brain

It’s extremely important to keep your mind sharp; otherwise, your cognitive functioning begins to decline — and you definitely don’t want that. Start by turning off the TV, then pick up a book, play a game, or solve a crossword puzzle. If you’re up for a challenge, consider enrolling in a course at a local college that offers scholarships or discounts for seniors.

Take a Hike

Just closing your eyes and imagining the sights, sounds, and smells of the forest lifts your spirits, but there’s nothing like the real thing. For one thing, nature makes a wonderful addition to your exercise routine, as long as you stay safe and pace yourself.

Explore a Hobby

If you don’t already have one, choose something you’ve always wanted to do, as the mental health benefits are hard to turn down. Whether it’s through playing music, painting, or carpentry, you’ll relieve stress and build valuable self-confidence. Besides, you should never stop developing on a personal level, regardless of how old you are.

Adopt a Pet

Bringing a canine companion into your life can be a transformative experience, says a writer with Modern Dog. A pooch would get you out of the house, into the sun, and walking around, putting you in touch with other animal lovers doing the same with their furry friends. Cats offer their own special brand of joy, as they cuddle into your lap for some relaxation.

Sleep Properly

Exercise, hobbies, and pets won’t help if you don’t get your 40 winks, so create an evening routine that has you dozing off on time every night. Start by turning off your computer and smartphone, then do something relaxing like taking a warm bath, which is sleep-inducing in itself. That book you’re reading will help as well, so keep it on your bedside table.

Stay Socially Active

Studies conducted by researchers at Brigham Young University found that people with healthy relationships actually live longer, according to an article from Simplemost. Hanging out with your friends also helps ward off cognitive decline by keeping you mentally engaged.

With a little effort, these could easily be the best years of your entire life. Make that happen now by trying out a new recipe, going for a walk with your pet, or talking to an old friend. You’ll feel better for it, and that’s just the beginning.

Jason Lewis

Stretching

3/18/2019

Is a good stretch even necessary? Isn't that why we rest at night? To let everything rest and reset for the next day?

We need to stretch because the human body (and everything else) is constantly being pulled towards the earth’s center with gravitation. So the bones and muscles are being compressed slightly all of the time. That’s why it feels so good as kids to jump up and down. We free up the compression and loosen up the spaces between the joints. We just know it’s fun!

As adults the weight and pull is heavier so we may suffer from stiffness or lower back aches from time to time. The more we sit, the more compression in the spine. Yoga and walking with long strides help to stretch out the body. After an intense workout with weights or cardio we should stretch out. We should practice breathing, long and slow, even breaths through the nose, to get the body ready for stretching. It doesn’t have to take a long time.

After my hikes with my clients or friends we hang our torsos over our legs, folded in half. We just hang and sway a little bit from side to side. This relieves the pressure on the lower back and loosens up the hip joints. The neck feels especially good when hanging out like this. Our heads are heavy!

A yoga class of any kind is a great purposeful stretch for a longer period of time. Usually yoga loosens up and relieves the body parts from the gravitational pull from the earth.

If one has access to an inversion table, it also reverses gravity for a little while. I suggest 5-10 minutes daily.

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

10 Top Health & Wellness Trends this 2019

3/11/2019

10 Top Health & Wellness Trends this 2019
This article first appeared on MadebyHemp.com. Guest post by Justine Lopez and her team. She has reached out to me to share her research and writing skills!

2018 was a year when most of the world focused on health and wellness in a more holistic manner: both physical and mental wellness. And it is beginning to look like 2019 will be a glorious continuation of what we have been opening our minds up to in 2018. So what can we expect to see in the health and wellness sphere in the rest of 2019?

1. AyurvedaThe 5,000-year-old health system, Ayurveda (in Sanskrit means “knowledge of life”) was responsible for a lot of health movements in 2018. Perhaps the most familiar of which would be the ketogenic diet. Ayurveda is an old system of medicine that incorporates plants and animal products, particularly fats. The practice of Ayurveda involves using fats both for consumption, meaning eating fats like ghee, and external use, like oils for the skin. The practice connects both mind and body in bringing about wellness. There is a focused intention upon usage and the resulting improvements.

2. More Plant Based Alternatives2018 saw the rise of plant based food, a whopping 23% rise in sales. Gone are the days when the choices we had regarding plant based food were TVP and tofu. Now it is beginning to look like there will be a huge movement in the plant based fish sector. Expect your local Whole Foods aisles to have more plant based fish flesh choices. The plant based fish movement stemmed from the awareness of people of the negative impact of over fishing has on our environment.

3. More SleepA lot of people, students and workers alike, are severely lacking in sleep. In the coming year, we will have a better understanding of our circadian rhythms and the effects of melatonin and cortisol upon our sleep patterns. If these two hormones get out of whack, our circadian rhythms will be thrown out of their cycles and our sleep gets messed up.

4. CBD OilThe past few years has seen a massive rise in popularity of CBD oil. Despite its being taboo in certain circles, Whole Foods Market’s projection predicts that CBD oil will have an even higher spike in popularity for the rest of 2019.

Expect that in the coming year, we will be learning more about the endocannabinoid system or the ECS. This is a major bodily system which compounds like CBD and other cannabinoids interact with. We have seen how CBD oil has helped manage anxiety and we’ve marveled at its anti-inflammatory and anti-seizure effects. Cannabis might also help with setting our sleep pattern straight. It most certainly helps with keeping a lid on anxiety and stress.

5. Eco-consciousness
More and more people are becoming aware of global warming and the dire situation the Earth is currently in. Expect that in the rest of 2019, the strong rise of the eco-friendly movement will continue. It is predicted that the use of single use plastics and other single use items will see a further decline and the BYOB (bring your own bag) movement will continue to become more popular. The rest of the USA needs to catch up with Northern California, where one is charged a fee for using the store's bags.

6. Mental HealthThis year, mental health continues to be given its due importance. People are now realizing that in order to be physically healthy, you need to think about your mental health as well. Hemp based products (like CBD oil) has become a more popular alternative to the usual stress medications. It is predicted that 2019 will see the continuation of this mental health trend.

7. Oat milk
Is oat milk the new soy? This year, sales have grown by an impressive 45%. Lactose averse people have found a good alternative to dairy and soy milk and the rise of its popularity does not seem to be ending soon. Grab yourself a bottle of oat milk this 2019 because it looks like they will be flying off the shelves, still.

8. MCT oilAside from CBD, 2018 brought MCT (medium chain triglycerides) oil into the spotlight. This oil is odorless and colorless and stays liquid at room temperature. Putting MCT oil into your coffee, making it “bulletproof” is a good way of boosting your energy. Expect to see MCT become even more popular for the rest of 2019 as more people become aware of its benefits.

9. Body PositivityThanks to Rihanna and her Fenty brand, body positive feelings and actions moved from the fringes to mainstream. Body positivity saw a rise in popularity in 2018 as more and more people focus on loving their bodies instead of shrinking them to fit into the molds that social media and media in general promoted. As more people shift their focus to mental health, this 2019 will see an even bigger rise in the body positivity movement.

10. Hemp based productsAside from CBD oil, hemp based products have found their way into our lives from our beauty products, to our food. With the 2018 Farm Bill already signed into law, hemp based farming will be legal nationwide. Expect that in 2019, there will be more choices in hemp based products.

This article first appeared on MadebyHemp.com. Guest post by Justine Lopez and her team.

Procrastinating Kids

3/4/2019

Moms and dads know a thing or two about procrastinating kids. We used to be kids too! I'm a momma of 2, Sage is my girl, age 14 and Golden is my boy, age 18.

When they were little we would put music on for teeth brushing and getting dressed. It would be a mixed cd, so like musical chairs style, about 2 minutes of their favorite pop/hip hop/r and b/or kids fairy tale music. We would always have them choose their clothes the evening before and lay them out flat on the floor so they would be a willing participant all the way through the process. I found this stepped up the pace too.

Now that they are older and change clothes three times a day to look cool for their friends, constantly check themselves out in the mirror, etc., the challenge to get moving is sometimes harder for my husband and me. We have somewhat fixed this by having them responsible for choosing their own veggies and fruits for their morning smoothie. Golden and Sage are also responsible for packing up the pre-made salad, sides and water bottle for lunch. This tactic gets them out of the bedroom and bathroom faster. Also, we have a points chart on the wall. If they do activities above and beyond their normal duties of being a kid in a family, they receive points worth money. If they help each other get ready faster (without being asked by a parent), help me do the dishes without me asking, help make beds, throw in a load of laundry in the morning, all without being asked, they are going above and beyond. They are focused, on time, and deserve to be acknowledged. This motivates them to not procrastinate as well. Finally, my son Golden just passed his driver's license exam. If he wants to drive to school and help me with errands and use the car, he has to earn the privilege. There's a dangling carrot there every morning!

Blessings,
KJ Landis

Break the Rules

2/25/2019

This week I have been mulling over some thoughts around rules in our personal lives, the rules we place upon ourselves for no reason at all, other than creating them for personal boundaries or a sense of right and wrong in our own head and heart. Sometimes they are connected to society's rules, and sometimes not. For example, my own rule of leaving for work at least 90 minutes early, when I live 12 minutes away by car. It alleviates the "just in case" stress I place upon myself when I do not have a buffer of time between activities. Another one is saying please and thank you. Why? It is polite, and it is what I have been taught. It is an unspoken rule in civilized places to say those things.

In this past week or so, at hot yoga, there have been a lot of people with the sneezies, the farties, the burps, the noises we usually say, "Excuse me, God bless you," etc., and with the appropriate response. There is a golden rule in Bikram hot yoga that the teacher speaks and the students do not speak. So, there is a time in our polite society when it is inappropriate to say those niceties. The teacher can say, "God bless you," if someone sneezes, but it is completely unnecessary. I have had the burps a lot recently, and some poses on my stomach have had me actually throwing up a little bit on the towel and mat. No one is to come help me, no one is to ask if I am okay. And I am okay.

There is a sense of freedom in breaking the rules of polite society in yoga class. We are to look inward, focus inwardly, and ignore the status quo. I am embracing the freedoms of non-response! After all, what is the punishment or self affliction if I break a few unwritten rules?

What about you? Are you ever feeling risky or free enough to break the rules sometimes? What are your own unwritten rules for yourself? I want to hear from you!
Blessings,
KJ Landis

Talk to Your Organs

2/18/2019

Warning: The following information is revealing some personal medical information which may not be suitable for all audiences. If the elimination system and the correlating body parts make you squeamish, choose another one of my blogs to read.

Okay, now please allow me to begin this post with a little bit of personal information. I have had frequent urination my whole life. I have had frequent urinary tract infections most of my life. The doctors did a test years ago which revealed that I was born with a tipped urethra. This means that every time I use the restroom and relieve myself of urine, a little bit slides backwards and stays in the bladder and urethra. This gives me the honest feeling (not psycho-somatic) that I have to use the restroom......again...and again...and again.

As I have gottten into my 50s, it has messed with my hormonal system and has caused a load of systemic issues. Sleep deprivation is a disease maker because one is at dis-ease with his or her world, quite literally. I have tried medicines over the years to relax the bladder in order to excrete more and more at one time, but all the medicines have stopped working. Surgery isn’t an option for me. One of my friends had the surgery and has had multiple emergency surgeries to fix this experimental procedure. Now she is worse off than she was with the original problem.

Quite spontaneously, at work the other day in the restaurant at the Hilton, my coworker said to me, “You meditate daily and are quite committed to it, right?” I affirmed. Then he said, “Why don’t you meditate on your bladder before you go to bed? You should talk to your bladder. Say a thank you to your bladder for all the service it has provided for you all of these years. Thank your bladder for the efforts and work to make sure that wastes are removed from your body.” He went on, “You are a beautiful, strong organ and I am grateful for you. I love you, bladder.”

Well, mind blown. I promised I would talk to my bladder as an old friend as he suggested and meditate on its form and function inside my body. For the next three nights I had a real and honest conversation with my bladder. When I woke up in the middle of the night to use the restroom, half asleep, I thanked my bladder for doing its job so well and so regularly taking care of me. On day four I could not wait to see my coworker and share the results. I actually slept well for the first time in months.

My fit bit tracker for sleep showed deeper sleep and less times awakened at night. I only went to the restroom three times for the first three days of meditation on the bladder. It felt like a miracle was happening and I was creating it.

You see, God is in the details. When I thank myself for the little things, like peeing, I’m actually engaging in a conversation with God. So, my friends, if you are having health issues surrounding your organs, talk to them. It is the same as praying. Be grateful for having them and what they have done good for your life on earth so far. Even in the not so good moments your body parts are teaching you something. And that in itself is a good thing. Talk to your organs.

Blessings,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

gotten t

Sleep Like a Cavegirl

2/11/2019

I have been having neck and back aches when I wake up over the past 6 months. I went out twice this year and bought so many different types of pillows, all promising me the best night's sleep ever! I returned over a dozen of them. The oe that worked the best for me was the travel neck pillow for airline travel, the u shaped one. I have slept on and off with this one for years, eventually buying them for family members at the holiday season. Six months ago, it just wasn't the same anymore. Add to that my knee pain and elevated legs, plus the menopausal night sweats and frequent urination at night, I was tired most mornings. The only time my neck was comfy lying down was after hot yoga class, when we were still on our mats.

Two weeks ago I decided to try and sleep without any pillow, like our ancestors did for eons. Wow. What a difference. When I slept on my back I used no pillow. When I slept on my side, I had a small tea towel rolled up like a sausage to support my neck, and the travel pillow just in case...Here I am now, two weeks later and feeling little to no neck aches, so this works for me. I highly recommend you experiment as well. So many people I know are changing their eating and exercise lifestyle to the pattern of the cave people, or the hunters and gatherers. So why not give yourself a chance at really good rest without neck aches in the morning?

A good night's sleep is essential to the hormonal system running smoothly. This affects our physical and emotional well being on so many levels.

Be well,
KJ Landis
Author and Creator of the Superior Self series
CPT, CFI
Nutrition Educator

Fitness for Introverts

2/4/2019

Not everyone is an outgoing individual. That's what makes life's experiences so varied and juicy, our different personalities and choices. This week I wanted to answer the question someone sent me about how to cultivate motivation in someone who is shy. Maybe you are shy and are reading this right now. Here are some fitness tips for introverts.

As a fitness coach and wellness coach, I meet all sorts of folks in all sorts of places. Being a really good listener is key in figuring out what will motivate folks on their terms. All walks of life are welcome in my wellness practice.

I think if someone is shy or awkward in group classes, suggesting a one on one personal training experience in their home or in nature may help make them feel comfortable. Then it is repetitive encouragement that must follow. Kind words of encouragement to keep up the exercise the trainer and client have started is key. It may not even need be in person over and over again. A phone call or text might be just the thing to get the introvert moving on a regular basis.

Even though I am a people person, I prefer to exercise by myself most days. I put on my earbuds and go out for a walk in nature or ride the exercise bike with an attitude of “leave me alone.” Even when I go to hot yoga classes, I pick a corner so there are less people surrounding me. This gives me the little bit of peace I need to be myself by myself for a little while. Remember the key is to keep moving your whole life and trying new exercises may develop that keen curiosity that instills motivation for everyone, even the introvert!

I hope this helps you in your movement journey.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator
Visit me at www.superiorselfwithkjlandis.com