Blog - Superior Self

Happy New Year!

1/17/2022

Today I want to wish each reader a blessed and abundant new year. It seems as though the world has been topsy turvy during the past 2 years. Many of us have lost loved ones due to the Covid 19 or other illnesses. Many of us have begun to work at home, or even worse, have been laid off due to closures of millions of businesses. So, why am I so jolly?

I believe that there are 2 sides of the street. If the side you are on is sad, cross the street. Find a way to make a shift, a change. When I hang around negative people, I bring that energy home and it is hard to shake it off. My husband catches a whiff of it and tells me to shake it off. "Don't bring that home." he says. "Our home is our sanctuary, and I want to keep it that way."

Just that moment of a reminder is a wake up call. I am realizing that this year, 2022, is a chance to shake it off. Despite the murkiness of the past 2 years, we have opportunities. We can create opportunities. Sometimes we just have to ask for help. Perhaps we can look on LinkedIn or Indeed for new careers or jobs to fill in while the regular job is on hold. Maybe we can learn new skills or perhaps go to school. We can volunteer for something we have been wanting to do for years, but just never had the time. Take the opportunities that are just in front of you, but invisible, like ghosts. You have the chance to breathe life into the ghosts.

Happy New Year. Stay healthy. Smile at someone from under the mask.

Blessings,
KJ Landis

Think Before You Act

1/10/2022

As we get older, many of us are more careful with our physical activities. We read in magazines and see on the news that when a senior citizen has a bad fall and breaks a bone it can lead to a rapid decline in immunity and overall health. Even at age 56, I look for where the handrails are on stairs and how slick the trails are before I go on a hike. I have a knee replacement on my right leg, so I am learning how to not test my utmost limits. Who am I proving this all to anyway? When I was younger, I believe my ego got in my own way. I no longer run marathons. I choose to get the same cardiovascular effort through hiking and hot yoga.

We need to practice thinking before we act, taking the time to plan our activities for the day. It will help us prevent injuries. Careless movement can be damaging in many ways. We can, however, improve our balance and strength with mindful movement activities like yoga, barre exercises, ballet, Pilates, Tai Chi, Qi Gong, and other slow stretch and strength activities. Many of our slow movement options can help us really focus on one thing at a time. When we focus on one thing with intensity, it is called mindfulness.

A sharp mind helps you to think — and stay — on your feet.
"We need careful planning of our movements, decision making, reaction time, and attention," says Brad Manor, Ph.D., an instructor in medicine at Harvard Medical School and director of the Mobility and Falls Program, Hebrew SeniorLife of Boston. "Staying mentally active is very important to avoiding falls. Keeping the mind fit keeps us mentally sharp and helps us to navigate the ever-shifting obstacle course of the world." I think a sharp mind and a positive attitude do wonders for the whole person, and if I do lose my balance and fall, my positive outlook will heal my broken body faster than if I was a sourpuss.

Blessings,
KJ Landis
SuperiorSelf channel on YouTube

Got Anxiety?

1/3/2022

Since Covid 19 began in early 2020, many of us around the world have had more questions in our lives than answers. The questions surrounding the pandemic have burdened us all with a general anxiety. Why? The constant news and personal threats of illness, or confusing symptoms keep us wondering if we have contracted the virus or passed it on to others. We feel responsible for ourselves and others around us. We feel like we need to be superheroes. We may have furloughs or layoffs, social isolation, and a complete change of our daily schedules. How are we to survive (especially in SF) when the unemployment gets lowered or cancelled? I personally have been furloughed for 3 out of 4 jobs which I love. The list goes on and on and on. There is an undercurrent of uncertainty in my life and in the lives of so many.

Everyone worries sometimes. There is a grief around losing our way of life that feels safe to us. If one feels extremely worried 24/7 for a long period of time, one may have an anxiety disorder. Anxiety disorder is one of the most common mental illnesses. If we can identify it, we can then ask and look for treatment approaches, including cognitive behavioral therapies, psychotherapy, and medications. Alternative treatments for anxiety, such as relaxation techniques, mindfulness meditation, and biofeedback. I personally utilize meditation and yoga, plus walking in nature to deal with my personal stresses and anxiety. It really helps, especially if you do not have $$ to pay for therapies and medications at this time.

We all need to take breaks sometimes. When we do take breaks, I suggest taking breaks from all media and electronics. Even as I write this on my computer, I am planning my nature hike for tomorrow. If you want to feel better all around, I suggest exercising, getting out into nature, and safely interacting with people you care about. If you can’t connect with your loved ones in person, do so over the phone or through apps like Zoom or FaceTime. Also, get vaccinated. It really does help one if infected with the virus. Most folks get a mild flu-like event, rather than a severe version leading to hospitalization.

The mind is a powerful tool. If you believe you have a strong immune system, you will likely avoid stronger COVID symptoms and have less anxiety. Don’t rely on social media for health information. Follow the doctors' orders and research on the NIH websites or the websites listed as .gov or .edu. Read major medical journals. If you find yourself becoming overwhelmed, see a your health practitioner for advice.

Remember, meditation is medication...

Blessings,
KJ Landis
SuperiorSelf on YouTube

Gluten 101

12/27/2021

Ten years ago I decided to change my eating habits in order to lose the extra weight I had gained from carrying 2 children and eating a lot of processed foods. Gluten containing foods were given up as part of my program, along with taking hormones and drinking a gallon of water a day. Yes, gluten gets a bad rap. I personally feel that a gluten-free diet is a healthier way to eat.

What is gluten and which foods contain gluten? Gluten is a type of protein that’s naturally found in wheat, rye, bulgur, barley, and most oats. Why oats? The trucks carrying oats often held gluten containing foods in them as well. It is called cross contamination. Gluten is found in a lot of processed foods, junk foods, sweets, and in fast food restaurant menus. it’s often added to foods to help thicken it or hold its shape. It adds to the shelf life of refrigerated and unrefrigerated foods. You can find gluten in pastas, cereals, crackers, cakes, cookies, couscous, matzo, seitan, breads and beer. It is even in soy sauce, dressings, marinades, and yogurts.

To avoid gluten, read ingredient labels very carefully to make sure gluten and any of its derivatives aren’t listed. For most people, gluten doesn't cause serious illnesses. I have found that gluten sticks to me like glue...It makes me crave more and more of the foods it is in, and I gain weight. After years of no gluten, I found a sensitivity to gluten when I have a treat like a carrot cake or cheesecake and some of the crust gets in my mouth. I pay the price of my "treat" with a headache and phlegm in my throat the next day. Nowadays I am sensitive to gluten because my clean eating made my body reject it...After a few months on a gluten free diet, I just felt better all over, and loved being in my skin. My brain fog went away and my energy increased.

Some folks have celiac disease, where the body cannot process gluten. It can cause upset stomach, vomiting, aches, pains, stuffy nose, and diarrhea. Celiac disease is a genetic, autoimmune disorder. When a person with celiac disease eats foods that contain gluten, it damages the small intestine and the body can’t absorb the healthy nutrients from the foods they eat. It brings down the natural immune system built by the fuel we take in.

What foods should you eat to support a gluten free diet? I suggest opting for natural, whole foods, and stay away from junk foods. You know what I mean...eating naturally gluten-free foods in their whole form. Remember though, cookies, cakes, chips, etc., which are gluten free, are often full of other refined starches and sugars. Vegan, gluten free muffins which are all natural may have more sugar and refined carbohydrates than their gluten containing counterparts.

If you are thinking of going gluten free, you will find a transition of about 3 weeks where the body has withdrawals. I advise to keep busy, and refrain from events where you know there will be gluten containing products. You may opt to provide snacks or appetizers which are a part of your new journey. Eating is a part of life, and we cannot just stop, like an alcoholic who refrains from drinking. I went for walks in nature to engage my new choices, to clear my head, to create affirmations and mantras which served my higher purpose: honor my vessel and lead myself to superior health.

I want to hear from you!

Blessings,
KJ Landis
SuperiorSelf channel on YOUTUBE

Portable Core Exercises

12/20/2021

As many folks are traveling during the holiday season, we often slack off on our core exercises because of time restrictions, no gym in the area that we belong to, or we just need a break! Well, healthy and happy core means a healthy and happy spine. Healthy spine, happy life! Here are some core exercises that one can do anytime and anywhere.

High Plank: With the toes tucked and body long, place the shoulders directly in line over the wrists, place palms flat on the floor, mat, or towel. Keeping the torso as stiff as a board, hence the name plank, exhale with a strong SSSSHHHHHH sound. Keep the buttocks even with the back, not too much of a v shape and not swaying too low. Inner thighs are pressed together and buttocks tight. Start with 30 seconds for 3 rounds and build up to 3 minutes eventually.

Low Plank: Everything is the same here as in the high plank except the elbows and forearms are on the ground, both hands interlaced and interlocked including the thumbs crossed.

Seated to Standing: While sitting on a couch or hard chair, feet on the floor, stand up without putting your hands on the seat or arms of the chair. A hard kitchen chair is good for beginners, and a softer chair or couch will provide more of a challenge. If you want to add weight, hold a large water bottle (full of water). Do 3 sets of 20 of these.

Cat and Cow: Making the body look like a table, come to all fours on the floor, mat, or towel. The shoulders should be directly over the wrists, knees and calves on floor, tops of feet on the floor. Tuck the head and tailbone inwards, lifting the body from the belly button, shaping the torso like a rainbow curving upward. Pull the belly button to the spine and raise the back higher and higher, pulling the abdomen in as long as you can. This is cat. Then switch to cow. Release everything, gravity pulling the belly closer to the floor. Look up and tilt the tailbone to the sky. Do these 3 times, and then release the body into child's pose.

I think these are ideal for a short or long vacation, or visits to the in-laws (or out-laws).
Blessings,
KJ Landis

The Benefits of Tai Chi

12/13/2021

When Peter Wayne, medical editor of Introduction to Tai Chi from Harvard Medical School, began conducting scientific studies on the health benefits of tai chi, he began noticing that tai chi works in a variety of ways, not just one. Whereas most drugs have a single active ingredient, he observed that tai chi was more like a multidrug combination that uses different components to produce a variety of effects.

Wayne formulated the idea of the "eight active ingredients" of tai chi, which he and his colleagues now use as a conceptual framework to help evaluate the clinical benefits of tai chi, explore the underlying mechanisms that produce these effects, and shape the way tai chi is taught to participants in clinical trials (and to teachers). While different styles of tai chi emphasize different ingredients, these therapeutic factors are interwoven and synergistic. Here's a summary of one of the active ingredients of tai chi.

Structural integration. Tai chi looks at the body as an interconnected system, not as a collection of individual parts. As a result, when practicing tai chi, you won't do one exercise for your biceps and another for your glutes. Instead, tai chi integrates the upper body with the lower body, the right side with the left side, and the extremities with the core.

Alignment and posture are part of this structural integration, and tai chi trains you to find alignments that are safe and unstrained, allowing you to perform graceful movements. You move more efficiently—not just during your tai chi practice, but throughout your day. The result is less stress and load on your joints and better balance.

Improved posture provides tai chi benefits that extend well beyond your class. When you walk or sit with your shoulders rounded and your torso hunched over, it is hard to take deep breaths. But when you straighten your back, roll your shoulders back and down, and open your chest, you breathe more deeply and efficiently.

Not only does this integration improve your ability to move without pain, but it also affects your mental health. In two different studies, people who sat or walked more upright during the experiments had a more positive outlook afterward than those who slouched while sitting or walking.

To learn more about tai chi, its health benefits, and how to learn its movements, check out Introduction to Tai Chi from Harvard Medical School.

This information came from a newsletter I received from Harvard Medical School. When I was in 8th grade, I took tai chi with my adult sister-in-law. We had a fantastic time slowing down, and a new bond between us grew. For my entire life I have been a go go go person. The yoga, tai chi, and meditation has taught me so much and gifted me with slowing down.

I hope this has touched your very busy lives in a positive way and has given you all something to think about.

Love,
KJ Landis

The Second Brain

12/6/2021

It has been said in many publications that the intestines and the brain are deeply connected. The fuel we take in (food) can directly affect our overall health. Many youth feel that they are invincible. They are young, they have lots of energy, they are slimmer than their parents, and their metabolism is really fast. I know from being a parent that my kids can indulge in junk food and be fine the next day, whereas I will feel sluggish, bloated, and have more phlegm in my throat. Sometimes I will get a headache. As a mama and a researcher, I feel obligated to explain the gut-brain connection.

Food intake can send signals to the brain, and sometimes the brain sends information to the intestines before the food is even eaten. Our emotional state can send chemicals to the stomach and intestines, causing butterflies or pain, nausea or elation. This is especially true in cases where a person experiences gastrointestinal upset with no obvious physical cause. It is difficult to try to heal a distressed gut without considering the role of stress and emotion.

If you are suffering from gastrointestinal upsets regularly, try these tips, but always reach out to your health practitioner.

Address anxiety with mindfulness and meditation. There are plenty of free classes and apps on the internet.
Slow down your scheduling. We humans tend to be on the run all of the time, overscheduling activities, afraid to miss out on something. It is ok to say no.
Practice just a few minutes of slow stretching or yoga daily. The asanas (poses) in every type of yoga are meant to marry the mind, body, and breath. The breath we can control, unlike a lot of automatic functions in the body like the heart beating and the blood flowing through the veins.
Eat healthy! It really is a simple answer, yet we get tempted by so many media ads and discounts from fast food chains, junk food being on shelves at eye level, and impulse shopping when we are hungry...

Blessings,
KJ Landis

Frequent Bladder Issues?

11/29/2021

When I was a child I had many urinary tract infections. It was at least 4 times a year, beginning at about age 4. It was the late 1960's, and convenience foods, new soda brands, and junk food was blossoming, helping my mother deal with feeding a large family daily. We had Tab, Fresca, and Fanta Orange on the daily. Over many years as an adult I also had urinary tract infections. At age 22, the doctors discovered that I had a tipped urethra, meaning a little urine was sliding backwards every time I used the restroom. I was instructed to drink more water, as flushing out the body was a good way to keep bacteria at bay.

Fast forward to today. We know that sodas create pressure inside the body and some folks are more sensitive to the CO2 gas (me). Many chemical additives and preservatives may trigger those who are sensitive in the bladder. Some acidic foods, even healthy ones like citrus and tomatoes may cause an allergic reaction just resulting in the bladder needing to empty more often. Some of us may use the restroom many times at night, disrupting our sleep cycle, draining us of energy and wellness. If we don't keep the causes at bay, we may suffer. What can we do to prevent the UTI or frequent urination?

I learned that I had to drink loads of water. I learned that I had to use the restroom as much as possible during the day and taper off in the evenings. I learned that I had to keep a diary of food and elimination for a week to figure out what foods and beverages may be attributing to my frequent urination and UTIs. I learned that holding "it" in when I needed to go, but was too busy, was not a good idea. I learned that Kegel exercises were my friends, especially during red lights, and during commercials. I learned that sodas and artificial ingredients weren't my friends after all, although they may be part of convenience and faster meal preparations.

We are partners in our healing and health care. I encourage you to reach out to your health practitioner if you are suffering with frequent urination or UTIs. Help is on the way!

Blessings,
KJ Landis
SuperiorSelf channel on YouTube

Yoga Plus Strength Training

11/15/2021

Yoga has been trending for the past 10 years, Every year there are more styles of yoga being introduced to the western world. The pandemic has us realizing we need a mindfulness in our lives and yoga brings that to the table. With every inhale and exhale marrying to the movements, we are able to focus on just that, and the rest of our world fades away, even if for just a few moments at a time. That is the meditation part. When we can not focus on anything else, it is a vacation from our lives off of the mat. With many incomes lost, free YouTube videos and apps for yoga have been a godsend. All we need is a mat or towel and our bodies.

Strength training has been known to help us keep bone density throughout our lives, and keeps the metabolism burning at a higher rate all day long after the workout with some weight. We can strength train by using purchased weights or by using our own body weight. If there is no gym membership money, we can lift jugs of water, use our water bottles, and can use our own body weight as the tool.

Mixing yoga and strength training has been found to improve muscle tone, self confidence, and reduce blood pressure. Our mental health is affected as well. Our mood and sleep improves. It only takes 3-4 times a week to see and feel a difference in our lives. What we challenge ourselves with in the exercise space extends to life outside the exercise space as well, and we meet challenges with more ease and confidence.

What are you waiting for? Happiness is your birthright. Joy is just sround the corner.
Blessings,
KJ Landis
SuperiorSelf channel on YouTube

Pets and Restorative Health

11/8/2021

For those readers who don't know me that well, I have never had cuddly pets as a child or grown up. My parents had told me that with raising 5 kids, they didn't want to clean up after anyone else. My daughter, age 17, shared with us that if she had to live in her room for school yet another year due to the pandemic, then she needed an emotional support animal. One month it took to convince us, promising to take care of the furry critter. She chose a cat as her desire, and we set upon filling out forms and applying for 6 months. Lots of folks were adopting pets during the pandemic and we were just not fast enough for the "first come, first serve" policy. On May 30, 2021 our fur babies arrived. We named the sister kittens Cocoa and Butter, after our favorite foods (my favorite food is butter). The whole family was smitten. Our shelter in place had fresh life and lots of discovery, plus a side of unending love at first site. As I was still furloughed from 3 out of 4 jobs, my feeling of gloom shifted into glory. I had glorious new beings to admire, look after, needed by them, giving me purpose in uncertain times. I began reading a lot about the emotional restorative health our domestic pets give us. Here are some things I have learned.

These 4 footed creatures have a sense of comfort and care to us as well, so the relationship is mutual in many ways. They may not communicate in the same way as humans do, but we understand the over time. Pets just make us happy. They immediately become a part of the family. When we stroke our pets we are able to feel hope, reduce anxiety, blood pressure, even help with optimism in these unprecedented times. Our pets help us with self care in ways we may have not thought about.

For those of us working from home, we can adhere better to a schedule when we have pets to take care of, because pets, like children, do better on a schedule. Maybe we can get dressed for our home office daily after feeding the fur babies in the morning. Maybe we will structure a walk for the dog after the morning coffee or tea, and finally lose the "Covid 15." There is no replacement for love...The pleasure hormones released when spending loving times with our pets really do enhance our whole lives, engage the rest and recover and restore parts of our nervous system. That is a win-win for everyone.

How have pets been part of your loving and healing lives?

Blessings,
KJ Landis

The New Knee Notes ~ Week 4

11/1/2021

Well, friends, the past 4 weeks have been a journey
worth sharing, for sure. This past week I was learning all about how to taper off of my Oxycodone. I did not have any guidance from my physicians or PT. I researched the CDC after watching the tv series about Oxy called Dopesick. Here are my notes from Week 4.

DAY 22: My side effects from the Oxy have been itchy skin underneath the skin, which makes it hard to sleep. I break out into sweats unrelated to menopause, I get hot and cold flip flopping all day long, I am restless during the day and night. Plus the medicine barely takes the edge off. I am spacing the medication out for longer times to see if this will help.

DAY 23: I am resting better at night and dreaming more and more, which is important for me to heal. I have had a few friends visit, which has made me a bit distracted from the constant pain and burning...

DAY 24: I put my name on the yoga schedule for November. Since my mobility is so good, perhaps the hot yoga room and staying busy will distract me more. I think the hot room will be good for circulation in my legs. I will teach 1 class a day at first, and then ramp up teaching as I feel more comfortable.

DAY 25: My birthday is tomorrow and I will have my first outing! My son is coming into town and it will be a senior night volleyball game for my daughter. Then we will have a family dinner out. It seems to be that as I age, the small and simple birthday celebrations have the deeper meanings and connections.

DAY 26: Happy birthday to all of my Scorpio family out there (and me)! Slept in and iced my leg all day to gear up for volleyball watching. It was more than a 2 hour event and I had space to do my leg exercises in the bleachers. We had a delicious dinner at a creole style restaurant! My appetite was better today as well, due to the spacing out of the Oxy.

DAY 27: My first outpatient PT appointment. My friend Johnnie took me. I am at 150 degrees of flexibility! The staff said that for 3 and a half week out of surgery they had never seen this type of mobility in their careers! I can touch my own butt with my right heel. That doesn't mean it doesn't hurt like hell though. My back hurts something fierce as well. I have my surgeon follow up this week so I will see what the doctor thinks about all of these pain levels being opposite to my flexibility.

DAY 28: I am spreading out the Oxy 12 to 15 hours apart. I am still on the Ibuprofin, aspirin, and Tylenol as well as a separate anti-inflammatory and 4 types of laxatives. My surgeon suggested today to switch Oxy for Hydrcodone. It seems to make me itch less. He also said the pain levels will be different for each patient. So, I must be patient. I am eager to start teaching again. I have put myself on the yoga studio schedule for next week. Pray for me, friemds!

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If you have any questions about my journey in healing from this surgery, please ask me. If you want to share your experiences as well, in any health challenge, I am here for you. I am open to hear, read, listen, and support you.

Blessings,
KJ Landis
SuperiorSelf channel on YouTube

The New Knee Notes ~ Week 3

10/25/2021

As I have been healing from the knee surgery, folks who have had the same surgery have reached out to me. Most of them have been older than me when they had the surgery. They have been sharing their stories of triumph, victory over pain, renewed mobility after a year or so, and back to doing things regularly with pleasure instead of agony. So, I have a lot to look forward to! I have to keep reminding myself that Rome wasn't built in a day.

DAY 15: Today I walked up and down the stairs with a cane 2 times, and down the street towards the 7/11. At the corner I turned around, but I really wanted to cross the street. I knew I would not make the light in the cross walk, and my PT suggested we not venture across the 5 way crosswalk just yet. As I haven't had much of an appetite, a slushie sounded so good right at that moment... Walking with a cane takes some getting used to. I must put the cane on the good side, as support for each step forward on the healing leg. I repeat the words as I go up stairs, "Cane, good leg, bad leg, cane, good leg, bad leg."

DAY 16: My friend came over to Queen Sit, instead of babysit! I think I moved around too much today, and tonight my leg is on fire from the hip all the way to the ankle. I cannot imagine the pain one must endure if one didn't have all of the pain medications. I am on 4 pain medications and still have intense pain daily, even as I am getting better and better.

DAY 17: I slept in until 3 pm! Finally got some wonderful deep sleep, and even though there was pain during the sleep, I feel refreshed. Didn't do much of anything outside of the bedroom today, as the little walk yesterday tuckered me out. I feel like I am losing control of my fitness level. I must be kinder to myself.

DAY 18: The head games we play with ourselves...I should be able to do more because I am a fitness instructor. I know so much of the science and healing techniques that the PT is helping me with. So why am I feeling so weak, tired, and whiny? My husband says it is the drugs and my hormones combined together putting me in a funk and a brain fog. I am not allowed near a stove, and I am forgetting what day it is. Feels like the movie GROUNDHOG DAY.

DAY 19: I had another night of great sleep, 12 hours in all. I think I have turned a corner on the rest. Now to turn the corner on pain. My PT took my staples out today with a special scissors. It took about 3 minutes. My PT said that normally it takes about half an hour due to the patient screaming or asking for breath breaks. I am in so much pain 24/7 that this doesn't feel like anything to me. My range of motion is better and better too. I can bend my leg backwards towards my buttocks at 120 degrees. This, in turn, changes my mood and my attitude today! Having my first cup of tea (decaf) in 19 days to celebrate!

DAY 20: I am stretching out the length of time that I take the Oxy pain medicine. I began this journey at every 4 hours and now I can wait every 6 or 8 hours between doses. The Ibuprofin is off the table as well. I am still taking Tylenol and aspirin. I think I will be able to go back to work at the yoga studio in November, even if I only teach the yoga where I talk and do not do the poses. Thinking good thoughts.

DAY 21: Three weeks. It seems like one looonng day. My bed is definitely getting cozy. I used to be so busy, 4 jobs before the global pandemic, and taking courses on line as well as expanding my private clientele during the pandemic. Now, I am perfectly fine with walking around the house for a few minutes and going back to bed for a binge watching of tv series. Have the drugs allowed me to master the art of relaxation?

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If you have had a surgery and want to share the healing and recovery process with me, I would love to know your story. Please feel free to ask me questions that are not addressed on this page as well. I can only share my experience and I am not a clinician. I am a patient, just like you are.

Blessings,
KJ Landis

The New Knee Notes ~ Week 2

10/18/2021

The journey towards a complete recovery from total knee replacement surgery is long, about 6 months to a year. The surgeon said that if my fitness level serves me well in the physical therapy sessions, I should recover much faster than the average adult. The second week is not what I expected. The roller coaster ride of recovery is that I feel great for a couple of hours, the medicine is working and I can do my PT. Then a few hours later, I can barely put any weight on the foot at all, my back hurts, my ankle is on fire, and I want to throw up. New symptoms appear as other ones diminish, only to rear their ugly heads again, similar to a WHACK-A-MOLE game at an amusement park. Here are some notes from week 2.

DAY 8: All of a sudden I am awakened with a knife searing pain in my ankle. Where did this come from? I shout bloody murder, frightening the cats and husband. For some reason the pain pills, Oxy, Motrin, Tylenol, and aspirin do nothing to quell the shooting pains in my body. I have no appetite, which is not good for the pain pills affecting my stomach lining. Hubby is patient and kind. Heaven surely awaits him.

DAY 9: The visiting nurse comes again, telling me my black ankles and purple hips are from the tourniquet that was strapped around my hip flexor and thigh, cutting off blood circulation to the leg. Why am I only finding out about this now? Nobody told me a tourniquet was part of the procedure. Nurse J removed my dressing, allowing me to count 26 staples. They look like staples for construction paper, only thicker. Finally, I can scratch my leg! Looks like a zipper. Walking was easier yesterday than today. I feel like a beginner all over again. I must remember, no craving and no aversion, for everything changes...

DAY 10: I am seeing the swelling go down in my calves after a few rounds of putting my legs upside down, against the wall, buttocks close to wall as I can get them, feet flat towards the ceiling. Walking is even harder than yesterday, ankles on fire, heels and ankles swollen more, even as the calves have subsided somewhat. I must keep remembering that the only thing consistent in life is change, for that is the universal law of nature. I learned so much about this in my meditation retreats, so why do I feel entitled to comfort and progress through my efforts?

DAY 11: My first visitor arrives, bringing me joy and diet tonic water, laughter and the beauty of deep friendship. Maybe the visit will distract me from my misery for a little while. My body has betrayed me once again, no poop for another 4 days! Aaaaggh!

DAY 12: I am happy to say that despite feeling in pain underneath the surface of each 24 hours, I slept well last night. I am remembering to be grateful for the little things in life at this moment. The PT came today and I walked up and down my stairs with a cane and the handrail. Feels easy, so the challenge for me is to not do too much. Hours later I may feel the repercussions.

DAY 13: Thirteen has always been my lucky number. More than 13 miracles and coincidences have happened on the 13th of a month in my life. Today my constipation subsided. Finally! I am learning the way of true empathy through this experience. The doctor told me this is one of the most painful surgeries there is, as far as recovery and healing. I am definitely humbled in so many ways.

DAY 14: Today my niece is Queen Sitting. My name is Mama Queen to the kids because when they were little I taught them that if they called me Mama Queen while we were out and about, I may say yes more readily to the toys they asked for. Today I report that am walking with a cane up and down the sidewalk (with my PT)! It feels so good to walk outside than to be in the house, sitting or lying down.

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If you or anyone you know is having a total knee replacement surgery in the future and wants real feedback from my experience, please reach out to me. I am here to help.

Blessings,
KJ Landis

The New Knee Notes ~ Week 1

10/11/2021

I have been chronicling my total knee replacement surgery in my head. It is time to share. Week 1 has been a surprise, as I thought I was super strong, being a fitness and healing arts professional. The expectations I had were that I would have the surgery, easily go home the same day, and have Daddy Day Care (hubby) seamlessly care for all of my needs. I thought I would be able to write my blogs, newsletters, and coach my clients from the bed, while doing exercises for the knee simultaneously. As my mother used to say, "We make plans, and God laughs." This experience has been the single most painful one I have gone through in my life. The doctors and pre-operative care team did not tell me the surgery and aftercare time would be more painful than my 73 hour labor and delivery with my first born.

DAY 1: The admitting department called me in early, as another patient was released early. I went to the hospital, checked in, similarly to a hotel check in, and was whisked away to anesthesia. I was poked, prodded, drawn on, and repeatedly asked why I was there. They didn't know? Made me giggle a little on the inside. I wasn't nervous at all. After 6 years of chronic arthritis pain, worsening every year, I was ready to be on the other side. After an epidural, a knee nerve block, and drowsy IV medicine, I went to La-La Land and woke up 4 hours later in recovery. I had pain in my pubic bone and the nurse said it was urine building up. I asked for a catheter and a liter of urine was removed. The numbness from the epidural didn't wear off, so I was given a private room to stay in overnight.

DAY 2: The doctor making morning rounds said I am good to go home after my first physical therapy (PT). Walking with a walker made me tired after a few steps. Then we went up and down 4 stairs with a cane. I was so proud that I could do it. Second time down, however, I felt weird, nausea, saw stars, and my entire body released a bucket of sweat, dripping on the floor. The PT called for a nurse and I was wheeled back to bed. Blood pressure being too low, they waited until the afternoon to try PT again. Successful the second time around, I was sent home!

DAY 3: A visiting PT came to my home. I had been crying, whimpering, and sleepless yet another day. I was not pooping either. The pain was too intense. The PT called in another strength of pain medication, and maybe that would help. It did, and yet still no sleep that evening. I'm tired, stomach hurts, and in pain so much in the leg and hips. Even my skin hurt all over to the touch. Hubby says I have to eat more than a couple of spoons of apple sauce to buffer drugs and add fiber. I had 3 kinds of laxatives in my protocol!

DAY 4: Slightly high from the medication, and generally miserable, no sleep, no pooping, and thirsty as hell. The calls and texts of love come pouring in. It made my day. I am binge watching Fantasy Island and the Witches of East End on my iPhone. I take a daytime dozing nap, half awake and half asleep. My husband helps me to visualize my pain free future.

DAY 5: Another PT home visit, and positive vibes from my family. I finally slept for the night, waking up to take medication, and back to dream land. The range of motion in my right leg gets stronger day by day, still no poop, and after the PT leaves, I vomit for the first time, filling up half a garbage bag. Finally, the pressure in my tummy goes away!

DAY 6: Waking up to shooting pains running through the right hip flexor and calf, the entire leg is purple, swelling is worse in calves. I feel like if you poked my calf, it would burst like a balloon. My leg is hot and red all over. Fever off and on all week, and today I can barely walk. Nurse visits me at home, and we buy yet another type of laxative. Two hours later, elimination! I feel as if I won the lottery.

DAY 7: Another night of good (comparatively) sleep. I am having back pains from the lack of regular exercise, and trying not to project my misery. My cousin Annie calls me, and she takes me through a guided meditation for pain and healing. She had a total knee replacement surgery 6 months ago, so I am feeling like she really understands what is going on. I feel so loved with her words.

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If any of you are having a knee replacement surgery in the future, know I am here to share my journey and hopefully help you in your mind and body with preparation. I can only tell you what I experienced, and every body reacts and responds differently. How healthy, fit, and mentally prepared one is affects the healing and recovery period. Add my journey to your toolkit so you can be more knowledgeable of others' passages. Ask me anything.

Love,
KJ Landis

Mental Wellness During the Pandemic

9/27/2021

Many of us are still furloughed or completely laid off from March of 2020 onwards. Although we have had our shelter in time and place, we also have had blessings come from this time. We have figured out many things we like and do not like about our selves and the ones we love. We have had healthy and unhealthy meals. We have had time to speak to relatives and friends we are usually too busy to connect with. We have done the staying up too late and sleeping in too late moments (or months). We may have been inspired to take new classes on line, or to get outside and workout in a new way. We are getting to know ourselves better.

What I am trying to impress upon you is that there are swings in our lives, and the emotions that go along with the swings in any direction get affected. Our emotions are affected by the hormones, the central nervous system and the brain are the hub for the hormone releases. Many of our glands and organs also participate in the wondrous endocrine system too. How can we see the glass as half full, mentally, when the shit hits the fan?

Here is what I do:
I slow down my breathing. I inhale for 3, exhale for 6. Then I move on to 4 and 8, etc. It really does engage the rest and recovery system in the body, called the parasympathetic nervous system.

I go to nature for a walk. Fear seems to subside when I am in nature. The plants, animals, and air refresh my mind and body. The energy, sound waves, sights, and smells from the outdoor world do affect our mental well being.

I stretch. Whether a formal stretching class or a personal time for stretching is in your wheelhouse, just do it! Your body needs this component to complement the other movements we do in our lives. This will help us grow older with strength, flexibility, agility, and a sense of inner calm. We need this so much right now, in the time of uncertainty on so many levels.

Silence. Sitting with oneself in silence, even for a few minutes a day, will help us tune into our inner selves, and know we are okay. I focus on my inhales and exhales, observing the physical sensations on my upper lip, the moustache area.

I hope this has helped your journey!
Blessings,
KJ Landis
Visit my YouTube channel: SuperiorSelf

Living with Type II Diabetes

9/13/2021

Type 2 Diabetes is another word for the body's blood sugar being too high and staying too high, so that the insulin cannot do its job correctly anymore. Insulin is the hormone that helps the sugar in the food enter the cells as energy. The sugar stays in the blood stream too long. Our body turns the sugar into fat instead. We can feel super thirsty or hungry. We can feel fatigued more often, even if we exercise, sleep well, or drink coffee. We can have a change in our vision. We can have frequent urination.

When we eat processed foods, junk foods, sweets, and fake foods not found in nature, our propensity is to gain weight. The body is nature, and plants are nature Our body understands nature. Nature understands nature. Sometimes after a fast food meal, we feel hungry soon thereafter. Why? The body didn't receive the nutrients it needed for health. So, we are hungry. Then we feed it again, and hopefully, this time around the choices are including vegetables and fruits, healthy proteins and fats, those that enhance nutrient absorption. The extra amount of calories from the junk mixed with the healthy foods add to the body weight, unless we are running a marathon or doing some heavy exercise soon afterwards. The fat gain over the years can lead to type 2 diabetes.

In the USA, 1 in 3 adults have prediabetes. 1 in 3 adults are at risk for type 2 diabetes. That correlates with more than 35% of the USA being obese. Diabetes can be the factor for a person developing chronic conditions related to obesity, including heart disease, high blood pressure, and stroke. Plus, we know obesity plays games with our confidence level. If I am a large person and I exercise and eat healthy, this is my body. I will be proud and enjoy my size, whatever it is. If one is large and not healthy, we can take steps to mitigate change. Don't we all want to be healthy, at any size?

Perhaps a lifestyle change program will enhance your days and nights. We can even turn around type 2 diabetes. What have you got to lose?

Here are some tips to get started:

Reduce overall carbohydrates: When you do eat carbs, they should come from nutrient-rich sources, such as vegetables (particularly non-starchy ones) and fruits, rather than from processed foods with added fat, sugar, and sodium.
Limit your intake of fake fats: Hydrolyzed fats have a hydrogen molecule added to the fat to make the foods more shelf stable and have a longer shelf life. They are found in junk food, fast food, and sweets. The body doesn't know what to do with this foreign fat, so it easily turns the fake fat into body fat.
Replace sugar-sweetened beverages: Any sweetened beverage, including those sweetened with high-fructose corn syrup or sucrose can be replaced with water. Drink more water! I add electrolyte powders, lemon, a pinch of pink Himalayan salt, and sometimes ginger or cinnamon for a kick! Being creative with the added flavors make one want to drink more water.
Reduce sodium intake: Read food labels! Add up the sodium levels to equal less than 2,300 milligrams per day, or lower if you have high blood pressure.
Drink alcohol in moderation: Moderate drinking is defined as one standard drink a day for women and up to two a day for men. You must be cautious, however. Alcohol can worsen low blood sugar reactions in people who take insulin or certain other diabetes medications. And because some effects of alcohol (such as drowsiness or slurred speech) resemble those of hypoglycemia, it can be hard to recognize a true diabetic emergency if you have one.
Exercise daily: Gain the ability to get the oxygen in and the stress out with a daily brisk walk, a hike, a yoga class, a bike ride or run, or anything you will enjoy. If you need accountability, invite a friend to join you on your wellness journey.

Blessings,
KJ Landis
SuperiorSelf channel on YouTube

Apple Cider Vinegar

9/6/2021

Why You Need to Pay Attention to Apple Cider Vinegar
This week, we read a blog by Andrew Merle. This was posted on Medium Digest, and I love his simple, yet informative ways to enhance our understanding of how apple cider vinegar can enhance our overall health.

Food is one of the most important parts of human life. Without food, we won’t get the nutrition and fuel we need to perform optimally in our daily lives. And we know that food choices play a pivotal role in health and longevity.

While your overall dietary pattern is most important, certain foods and supplements can offer additional benefits. In this article, I take a closer look at apple cider vinegar and some of its powerful effects.
What is Apple Cider Vinegar?Apple cider vinegar is more than just the bottle at the back of your pantry. In fact, Smithsonian Magazine says ACV has a history dating back thousands of years.

It is made from a fairly simple process that has stayed the same for centuries: sliced apples are put into a jar of water, covered loosely with cheesecloth or other breathable fabric, and then left to ferment at room temperature for months.

The natural sugars ferment, forming ethanol which is then converted by bacteria into acetic acid. You’ll often find ACV with cloudy strands, known as the ‘mother’, which are enzymes and probiotics strung together.
What are the Health Benefits of Apple Cider Vinegar?Like many fermented foods, apple cider vinegar has numerous health benefits. According to Brightcore, apple cider vinegar is packed with nutrients, including vitamins B and C, plant-based antioxidants, polyphenols, probiotics, and more.

MedicineNet notes that ACV can help control blood sugar levels, lower the risk of high cholesterol and high blood pressure, and improve cardiovascular health. There’s even anecdotal evidence that ACV can help with weight loss by improving gut health and boosting metabolism.
How Can You Use Apple Cider Vinegar?There are many different uses for apple cider vinegar. It can be used as part of a tangy salad dressing or as an addition to your morning tea.

It is also a popular ingredient in many home remedies. If you have a sore throat, try mixing ACV with some honey for a soothing solution. Apple cider vinegar’s antibacterial and antiviral properties can make it a powerful immune booster, both in your gut and beyond.

If you have skin concerns, Taste of Home says apple cider vinegar’s anti-inflammatory properties make it a great natural skincare solution. It can be used as a light exfoliant to unblock clogged pores and restore the pH balance of your skin. ACV has also been used as a remedy for sunburns and rosacea.
Apple cider vinegar can also be used as a safe, natural alternative to many cleaning solutions. It is a light acid with antibacterial properties, so you can keep your home clean without worrying about chemical side effects.

For such a simple product, apple cider vinegar is incredibly versatile.

Enjoy your week.
Blessings,
KJ Landis
SuperiorSelf channel on YouTube

Vipassana Meditation

8/30/2021

I have just returned from a 12 day silent meditation retreat. This is my 3rd time going, because last summer the center was closed due to the global pandemic. I am practicing an ancient form of meditation called Vipassana. Vipassana is a style of meditation that focuses on the sensations on the surface of the body. The first 4 days we sharpen the mind by focusing on respiration at the triangular area below the nostrils and above the upper lip. Then towards the end of the 4th day we move into observing the sensations on the body surface from head to toe. An itch, a pain, a tickle, tingle, moisture, vibration...any sensation we experience, we are to not attend to it with any opinion of craving or aversion. Hard? You bet. Doable? Absolutely.

The story is that this is the way to use the physical sensations and the focused mind to marry the mind and body together to become a more harmonious and peaceful human being. We learn that all sensations are literally subatomic particles rising up and dissipating. Change is the only thing that is constant and is universal law. Once we truly understand this on an experiential level, we are more liberated in other areas of our life outside of the meditation time. I am learning how to respond to things that need my attention rather than simply reacting.

Sitting for about 12 and a 1/2 hours a day is very challenging on the body. Getting up at 4am is challenging. Giving up my phone, keys and wallet for 12 days is challenging. Add in to the recipe, no talking, no eye contact, no gestures, and no formal exercise is a sacrifice that monks do daily. We freely choose to have this experience and surrender formally to the process. There is no contact with the outside modern world for our own good.

I chose this style to learn and practice because it begins with the premise of respiration. We all breathe. Breathing cannot be denied by any religion or culture. It is a way to enhance our connection to all things in the universe because we are all made of the same stuff, which are protons, neutrons, and electrons. And everything changes, on every level, whether we believe it or not. At the end of every meditation we add a focus of sending our goodwill and love, compassion and caring to all beings and non-beings.

I am grateful for the opportunity. I want everyone to live their life in a more peaceful and gentle way, full of light and laughter, movement, grace, and curiosity. Can we suffer less? Yes. Vipassana meditation is FREE. There are centers all over the world. They do not charge anything. If you want to donate or serve a course afterwards, you may. Their philosophy is that we all deserve the freedom of liberation, and of course it takes hard personal work. If anyone has questions about my experience, or are interested in going to a retreat, please reach out to me or to http://www.dhamma.org.

Blessings,
KJLandis

yes

Chronic Pain

8/23/2021

No matter how young or old we are, we all experiences occasional aches and pains. When we fall as we learn to walk as a baby, as we learn to ride a bike as a kid, as we try new physical activities as teens or adults, and as we live life on a daily basis, we will get a twinge, a cramp, or some message from the body. In fact, sudden pain is an important reaction of the nervous system that helps alert you to possible injury. When an injury occurs, pain signals travel from the injured area up your spinal cord and to your brain.
As the injury heals we suffer less and less pain intensity. However, chronic pain is different from typical pain. With chronic pain, your body continues to send pain signals to your brain, even after an injury heals, lasting several weeks to years. Chronic pain can limit your mobility and reduce your flexibility, strength, and endurance. This may make it challenging to get through daily tasks and activities. This may play a huge part in your mental wellness as well, affecting confidence, performance, and relationships. Chronic pain is defined as pain that lasts at least 12 weeks.

Common types of chronic:

headache/migraine
postsurgical pain
post-trauma pain
lower back pain
cancer pain
arthritis pain
nerve damage pain
psychological pain

More than 1.5 billion people around the world have chronic pain. It’s the most common cause of long-term disability in the United States, affecting about 100 million Americans. Imagine how much money this is causing the healthcare and state disability insurance programs. Ask anybody in chronic pain if they would prefer to be pain free, or be off of work with a little money, they would much prefer to be pain free. As someone with chronic back pain due to a condition I was born with, I am living with the daily effort to work on my pain. I meditate, do yoga, hike, walk, and generally keep on moving.

Chronic pain is usually caused by an initial injury, such as a car accident, a repetitive motion for years, back sprain or pulled muscle. It’s believed that chronic pain develops after nerves become inflamed, long term. and then there is a nerve memory of the pain, a muscular memory, a cellular memory. The nerve damage can make pain long lasting. In these cases, treating the underlying injury may not resolve the chronic pain. Chronic pain may occur without injury. Pain may sometimes result from underlying health conditions too. Chronic pain may be more prevalent among women, the obese, and the elderly. As my lovely husband keeps reminding me, "Father time is undefeated."

Besides over the counter pain relievers, we can relief with movement, proper rest, and healthy nutrition choices. Here are some other options to find relief:

physical therapy
tai chi
yoga
dancing
walking in nature
art and music therapy
spending time with loved ones for support and connection
pet therapy
talk therapy
massage
meditation/silent mindfulness

Thank you for reading this.
Be well,
KJ Landis
GO visit my YOUTUBE channel: SuperiorSelf

What's Up with Olive OIl?

8/16/2021

Better health begins with better information. Knowledge is power. Work smarter, not harder in your wellness journey, and in the rest of your life. We have many facets of our life that we engage in during our day. While learning about the changes in science around health, we can develop better habits so it won't feel like a chore. Eventually, moving daily, eating whole foods, drinking lots of water, and engaging in silence mindfully will be as easy to do as brushing your teeth. Do you think, "Oh now I have to brush my teeth. What a drag, I don't have the time or energy."?

Let's look at what is happening in the world of olive oil. Extra virgin olive oil (EVOO) is in the media, commercials, recipes, tv shows, and more. It is on everyone's shopping list these days. list these days. been hailed as a superfood by Harvard Medical School and recommended by scores of leading MDs for its numerous health benefits...

~It’s a Possible Cancer-Fighter:

EVOO contains a polyphenol, called oleocanthal, a natural pharmaceutical style compound. That means the stuff inside the olive is powerful to help our body in its health, whether one consumes the olives or its juice. Olives are a fruit, and fresh pressed juice is olive oil! It has the potential to fight off cancer cells. Recently, researchers discovered that cancer cells were dying within 3 minutes to an hour after applying oleocanthal.

~It Supports Heart Health:

People who regularly consume olive oil are at lower risk for high blood pressure, stroke, and high cholesterol. The fat in olive oil is a monounsaturated fat, meaning liquid at room temperature, and from one type of molecule. It is considered a healthy dietary fat. Saturated fats are solid at room temperature.

~It May Reduce Depression:

Another study showed that moderate use of EVOO has the ability to reduce anxiety and help us focus. It may improve memory too. The brain is over 2/3 fat, so our body needs fat to stay sharp! When my momma was in a nursing home suffering with dementia, I sent her Omega 3 capsules, coconut oil, and olive oil. When she switched over to eating smoked salmon daily, there was a remarkable difference in her brain function.

~If you want to enjoy all the health benefits of EVOO, make certain to buy fresh pressed olive oil. The date of harvest and expiration will be printed somewhere on the bottle. Buy locally if possible. I am fortunate to live in northern California, where there are many olive oil orchards in the area. Go to an olive oil store, one that is like a bar, with olive oil on tap. The experts there can give you an education that will enhance your purchasing power.

I sincerely hope that this helps you in your day today. Be well.
With love,
KJ Landis
Visit me on YouTube. My channel is SuperiorSelf.