Hygge
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Why is Self-Care Such a Big Deal?
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You hear about self-care everywhere these days. People tell you to take care of yourself so you can take care of others. But what exactly is self-care? Maybe you think of long baths or marathon episodes of your favorite Netflix show. By definition, self-care is an intentional act one takes in order to promote their own physical, mental, and emotional health. And during this time of the year, especially THIS year, when things are at an elevated level of stress and anxiety already, it’s so important to keep yourself balanced.
Self-care comes in a few forms. Physically, we need self-care in the form of plenty of sleep at night, exercise, and eating enough healthy foods. So if this means skipping out on that late night movie or passing up a second helping at dinner, look at it as a form of self-care. Emotionally, self-care looks like making sure you have a safe place to express and process your emotions. A trusted friend or family member can be a great choice. A therapist that you see regularly can also help create this space of emotional self-care.
Mental self-care is another piece of the puzzle. Finding things that are mentally stimulating for you such as books, movies, and other topics you find inspiring. Another mental self-care practice would be to stay away from things that drain your mental energy such as negative social media, and focus more on positive things that help your mind such as meditation. Social self-care is another part. In the world right now, it’s tough to keep this one up in the ways we used to. But being able to make time to connect with friends and maintain relationships is extremely important to your social self-care, even if it has to be done virtually or looking forward to future plans to get together.
As we head into the next year, may we be mindful of making all of these aspects of self-care a priority as we notice we need them so that we can be more productive, better able to handle life stress, and more compassionate towards ourselves and others.
If you're looking for ways to add to your self-care routine, check out our INjoy meditation classes, Workshops, and therapy sessions.
Meet the Self-Care Senorita
/Self-care has always been something that we can benefit from. But now more than ever, it is so important to take the time to show ourselves what it means to be cared for. Even if taking time out of your schedule is difficult because you have a million other things you need to be doing, schedule it in anyways. It might sound backwards, but taking care of yourself is an important piece in order to be fully present in our relationships with others. This means it helps us in our relationships with spouses, coworkers, children, being our children’s new homeschool teachers, and the list goes on!
When it comes to self-care, one of our favorites in the business is Tori Snyder, also know as the Self-Care Senorita. Read our interview with her below to find out how she got started in the self-care business and some tips she uses for self-care in her own life.
1. How/When did you start your Self Care Senorita business?
Self-Care Señorita started on July 22, 2019. The concept of Self-Care Señorita happened because of exhaustion and burn out. I had been working a high powered job, serving my community, elder at my church, taking care of family responsibilities, and a single mom. I was completely drained and exhausted. My body literally shut down, and I ended up in the hospital. The doctor told me I needed to rest, no work, no fuss for two weeks. At that point, I knew I needed to make drastic changes in my life. When I was in the ambulance being transported to the hospital, because they thought I had a stroke, I remember crying, wondering what would happen to my son if I died. Work, commitments, none of it was worth it anymore.
2. What's your vision for the business?
What started as a blog and a shared journey, I figured if I didn't know what self-care was, and how to practice it, other people probably didn't know either, has now morphed into a community. That community, filled with people who are being authentic and real, and open and honest about ways they need to do better with self-care. For some that is working towards better eating, or cooking. Other's its therapy and healing wounds. Self-Care Señorita is the place to be able to educate and ask questions of what self-care could be for you. We are currently in the process of launching our self-care subscription boxes that cater to themes of self-care every month. At a great price point, there is no guilt in buying it for yourself or purchasing it for a friend in need.
3. What are your favorite go-to self-care tips?
I love a great cup of coffee and have gotten into at home pour over Vietnamese coffee. Starting my day off with gratitude and intention setting has changed my frame of mind on how to accomplish and be productive for the day. I love to snuggle up with my toddler and watch movies or find a comfy spot and read.
4. What advice do you have for parents, teachers, etc starting school in this crazy time right now and how do they find time for self-care?
Never feel guilty for taking a moment for yourself. If your metaphorical cup is empty, you can't pour anything out of it to your children, who right now need more love, patience, and understanding. Find little ways every day to fill your own cup up. If you can't plan for a block of time to do something that is self-care for you.
For more information on the Self-Care Senorita, check out her links below!
www.facebook.com/seflcaresenorita
Instagram - Selfcaresenorita
Self-Care Senorita Site
YouTube Channel
Annual Staff Retreat
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Each year, co-owners Victor Barbetti, PhD, and Kristy Weidner, LCSW, invite all staff at the Village to attend our annual staff retreat. With each staff member having such hectic schedules this time of year, it’s always a great way to bring us all together and spend some quality time with our Village family. This year we welcomed our acupuncturist, Ari Odamaki, as well as three new therapists, Loraine Hayes, Michaela Carlson, and Moira Ryan, to the Village.
Special arrangements are always made to incorporate a fun activity for the staff, and this time, Kristy led us through one of her latest breath meditations that she’s been practicing at the inJOY Meditation Studio sessions. We followed that up with a discussion of best policies and practices, incorporating mindfulness into therapy sessions, and each staff members goals for the future. We ended with a healthy, potluck lunch together. We are now going into the new year with new ideas, new goals, and more inspiration to serve our community.
Staying Healthy in the Fall Season - A Lesson on Acupuncture with Ari Odamaki, Certified Acupuncturist
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I’m often asked this question regarding the length of study required in the acupuncture profession. Currently in the United States, a Master’s Degree is the entry-level standard for professional practice. The length of training for the Acupuncture program is 3 years. The Oriental Medicine program, which includes acupuncture and Chinese herbal medicine, is 4 or 5 years. Where I received my graduate training at the Tri-State College of Acupuncture, a minimum of 2,168 hours of training were required for the program in acupuncture; and 2,978 hours for the program in Oriental Medicine. Most students completed more hours by taking extra courses throughout their study. My curriculum in Oriental Medicine consisted of Chinese medicine theory, diagnosis and treatment techniques in acupuncture, didactic Chinese herbal studies, acupuncture and herbal clinical training, biomedical clinical sciences, counseling, communication, ethics and practice management. In both programs, a year long internship is completed in the final year in the school’s community clinic providing treatments as supervised student practitioners. While each state’s regulatory board has their own requirements for licensure, most states require most, if not all of the NCCAOM certification examinations and/or national board certification. To become board certified as a Diplomate of Acupuncture, one must show professional competency by passing all 3 certification examinations in Foundations of Oriental Medicine, Acupuncture, and Biomedicine.
The World Health Organization recognizes acupuncture to be effective for over 43 common disorders. Conditions I often treat in my office include: allergies, asthma, anxiety, depression, arthritis, joint pain, back pain, carpal tunnel syndrome, colds, flu, cough, bronchitis, fatigue, gastrointestinal disorders, gynecological disorders, headaches, migraines, high blood pressure, immune system deficiency, infertility, insomnia, knee pain, musculoskeletal injuries, sciatica, shoulder pain, skin disorders, stress, tension, and tendinitis. Acupuncture has been shown to improve generalized oxygenation and blood flow. It balances the autonomic nervous system and restores homeostasis. It can reduce heart rate, lower blood pressure and promote relaxation by stimulating the release of oxytocin, a hormone that regulates the parasympathetic nervous system. Acupuncture also increases the production of anti-inflammatory secretions. It can help relieve pain by releasing natural painkillers such as endorphins and adenosine.
Fall is the time of year when the yang energy begins to submerge and the yin energy increases as the sunny and warmer days decrease to cooler temperatures. There is a shift from the expansiveness of summer to a more contractive time of slowing down and introspection as we draw inwards both physically and emotionally. We move forward from the abundance of summer and begin to prepare for hibernation by conserving our energy and sleeping more. When we are in tune with how the seasons affect our bodies, we can adjust our lifestyles to be in natural rhythm with the change of seasons. By doing so we can strengthen our immune system and protect our health during the fall to fortify and sustain us through the winter months.
In Chinese medicine, the fall season is associated with the Metal element. Much like the ore deep within a mountain, the Metal element represents the most refined part of ourselves and our core issues. The emotion connected with Metal is grief or sadness and the meridians associated with the element are the yin and yang pair of the Lung and Large Intestine channels, which reflect the season’s nature of letting go. While the lungs carry oxygen to the body and exhale carbon dioxide, the large intestine absorbs nutrients and eliminates digestive waste. Both the lungs and large Intestines are organs of absorption and elimination. In emotional terms, the yin and yang pair of Lung and Large Intestine channels which are associated with grief are involved in releasing what no longer serves us and making room for new experiences.
In addition to treating more respiratory issues in the fall such as seasonal allergies, sinus infections, asthma, coughing, and colds, it is common to see more emotions associated with the grieving process and difficulty in letting go. In Chinese medicine, the back of the neck is thought to be particularly vulnerable to invasion of wind and cold, so dress warmly and wear a scarf to cover your neck. Eat warm foods and avoid raw salad and cold beverages. Eat foods which are available seasonally. Fall vegetables and fruits include squashes, pumpkins, sweet potatoes, parsnips, carrots, beets, cauliflower, brussel sprouts, pears and apples. Since the taste associated with the metal element is pungent or spicy, add in some horseradish, onions, garlic, ginger, or mustard in your cooking.
For more information on acupuncture and scheduling an individual session with Ari, check out her bio and session information.
New to acupuncture and want to try it out without paying for a private session? Register for Ari’s upcoming workshop “Staying Healthy in Autumn with Acupuncture”.
Meet Our Newest Staff Member and Certified Pet Therapist, Parker
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Have you ever noticed that when you see a new puppy or get to pet an animal, there’s something a bit lighter about all of your problems for a moment? Your mood brightens, even for just a short time, and it allows a little light into your heart that maybe wasn’t there before. Pets can provide a sense of unconditional love and calmness that we don’t always feel with another person. It’s even been shown that animals can help reduce symptoms of anxiety and depression. And the scientific research beyond that has shown a lowering of blood pressure and heart rate and an increase in oxytocin when we are interacting with animals.
That’s where Pet Therapists come in. Pets used in the therapeutic process can be very helpful in sessions and can be used for a wide variety of goals like improving self-esteem, developing social skills, as well as helping with post-traumatic stress disorder anxiety. Patients have reported less pain when interacting with a Pet Therapist and children with autism have shown an increase in positive social behaviors. These pets can also work in a variety of clinical settings, including psychiatric hospitals, therapist offices, and nursing homes.
Parker, the Village Center’s new Pet Therapist, is certified through Pittsburgh’s Animal Friends’ Therapet Program. Pet assisted therapy is a specialty that can be incorporated into traditional therapy sessions. Not to be confused with a service or emotional support dog, Parker is trained to offer comfort and affectionate support to individuals other than his owner. Pet assisted therapy services are currently offered at the Village Center for Holistic Therapy with Therapist Jenna Weidner, LCSW. In addition to therapy sessions at the Village, Parker volunteers visiting with individuals and families residing in the HOPE Center Domestic Violence Shelter, Good Samaritan Hospice respite home, UPMC Shadyside Hospital and Reading with Rover (a program offered to assist children with reading).
Parker was born in November of 2016. He is a long haired dachshund with a charismatic personality. Parker is very people friendly and enjoys working with individuals of all ages. He loves to play with other dogs and take naps. Parker goes EVERY WHERE with Jenna. The hair salon, hiking, and swimming. Parker has been to several camping places, the beach, fairs, and soccer games. He also loves to go in the car and be around people.
Please feel free to contact Jenna with any questions about Parker or pet assisted therapy at the Village Center. 412-455-6890 ext. 524
Energy Medicine with Rita Lampe, MSW, LCSW,
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If you’ve never used Reiki or Energy Medicine, it can sound a little intimidating. But one of our own Village therapists, Rita Lampe, is giving us some much needed insight on how beneficial this holistic healing practice can be, as well as how much it has improved her well-being since she started.
1. How did you get started in therapy/reiki/energy healing?
After having chronic pain and hip issues for years, I decided I needed to find a way to start helping myself to heal. I had heard of Reiki and took my first training in 2001. Years later I started reading about Energy Medicine and was very intrigued by Donna Eden, the founder of Eden Energy Medicine, and her own self-healing journey utilizing these techniques. I took an introduction course and was hooked and the next year started the 2 year certification program, which I completed in March 2019. I love Eden Energy Medicine because it combines traditional Chinese Medicine with Therapeutic Touch, working with the body’s own energies helping to balance, restore and renew those energies. Energy Medicine works with the 9 energy systems of the body, in particular the Meridians and the Chakras, to bring about needed shifts to restore the body to a state of homeostasis and harmony. Seeing these shifts in myself and my clients is amazing. I feel honored to be able to bring this healing modality to others.
2. What’s can a client expect when they do a session with you?
After doing a short intake with a client about what their particular concerns are, I then do a brief overview of Energy Medicine, how it works and how I utilize energy muscle testing to assess their body’s energies. With Energy Medicine we are treating the individual and their particular energies and issues. This starts with assessing a person’s energies using energy muscle testing. After gathering this information, I, along with the client, develop a plan for the session. The client is fully clothed during a session. A typical session will start with doing what we call a “Quickie Energy Balancer”, where the person will be on the table and I will be moving and balancing energy with a hands on approach. After this, we will begin a specific protocol based on the initial assessment. This can be working with sedating or strengthening specific meridian pathways, balancing the chakras, working with the neurovascular system by holding specific points on and around the head which help provide deep relaxation and balance emotions, doing a hormone or pre-pregnancy protocol, working with alleviating a specific pain pattern, etc. During this time I am also following the information I am receiving about the person’s energies and using my intuition to address their specific needs.
3. What’s your best holistic health tip that you practice yourself and recommend to clients?
In every session I talk to clients about doing the Daily Energy Routine Exercises, created by Donna Eden. These exercises take only about 5-8 minutes a day and are a great tool for people to keep their own energies balanced daily. I have been practicing this routine for over 2 years now and it helps me feel stronger, healthier and more mentally and emotionally balanced. This is one of the best ways to be your own primary care physician! I feel healthier than I have in decades and I feel more empowered to be in charge of my health.
As a Certified Eden Energy Medicine Practitioner, Rita is very excited to share the experience of energy medicine with you and can be contacted for more information or to schedule a Reiki/Energy Medicine session at (412.455.6890 ext 6) or Rita@VillageTherapy.org
Spring Cleaning: Marie Kondo Style
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The warmer weather and longer days that spring brings inspires us to open up the windows, do some deep cleaning, and freshen up our living space. But do you still feel like your house is stuck in the winter blues? Before you start deep cleaning, clearing out the clutter can help improve your space even more, making it happier and easier to keep up with. Follow some of Marie Kondo’s famous tip for getting your house spring ready and filled with joy.
The six basic rules to the Konmari method, as the author calls it, are as follows: commit yourself to tidying up, imagine your ideal lifestyle, finish discarding first, tidy by category not location, follow the right order, and only keep items that spark joy. More details on these can be found in her book, “The Life Changing Magic of Tidying Up”.
So what can these tips do for you and how are they really going to change your life? First of all, getting rid of things in your house that don’t “spark joy”, which is the backbone in the Konmari method, can be extremely rewarding. You know that piece of artwork you inherited that you really don’t like or the piece of clothing a family member gifted you that has never fit right? Get it out of your house. It’s that simple. It served its purpose, you no longer need it, and it’s time in your house is over. It’s a very liberating feeling not having to carry around items that you don’t truly love. And it leaves you with only items that you treasure and way less stuff to keep up with!
Another product of clearing out your house with this method is not needing as much space. Do you use up all the closets in your house or extra rooms with things you’re not even using or really need? Once you’ve completed the Konmari method steps for clearing things out, you’ll have new options for your space. You could set up that yoga room you’ve always wanted, have a usable guest room or maybe even downsize to a smaller, less expensive home.
Finally, you will feel more peaceful and relaxed in your home. One task in the Konmari method is going through all sentimental items, including old letters, things from your school days, and anything else that is from the past. Sometimes these things can make us feel weighed down with the old days of our lives. By clearing these out, you make your home more about the present with no regrets from the past, and looking towards the future.
A Lesson in Ayurveda and Self-Care
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Abby Ritter, Ayurvedic Health Counselor and Yoga Instructor
Have you ever wondered about Ayurveda or maybe heard the term but never knew what it meant? Ayurveda originated in the East and it translates to the “Science of Longevity”. It looks to the seasons to incorporate different wellness paths and you become an active participant in healing yourself, rather than just taking medicine to heal.
The daily routine or, dinacharya, is one of the best Ayurvedic tools for improving overall health and well-being. Incorporating a daily routine, promotes health and simplicity into your life and is considered extremely grounding and nurturing. Your daily routine can be adapted to meet your own unique needs, although a general template is followed. With the right routine in place, you can see a big improvement in your daily life.
We took some time to chat with Abby Ritter, Ayurveda Health Counselor and Yoga Instructor, and found out some of what she knows about Ayurveda and how she incorporates these methods into her own life.
1. What benefits do you feel come with the Ayurvedic lifestyle?
In essence Ayurveda is the practice of “self-love” or as you hear more often, “self-care.” When we live an Ayurvedic lifestyle we become more connected to ourselves because we learn to live in sync with the rhythms of nature. This in turn supports stronger digestion, helps to eliminate toxins and reduces stress giving us a greater sense of well-being. Ayurveda teaches us that when we live out of sync with the rhythms of nature we ourselves feel out of sync, low energy, stressed and depleted. As we learn how to implement Ayurveda into our daily lives it creates consistency and is a support the gives us more stable energy, calmness and a sense of empowerment. So no matter what your day brings, your daily practices support you physically, mentally and emotionally.
2. Tell us about your daily self-care routine.
I adjust my routine when the seasons change so that it best supports me during that time, but my staples are:
1: Waking by 7AM (during the winter)
2: Upon waking taking time expressing gratitude and setting an intention for my day
3: Tongue Scrape
4: Drinking warm lemon water
3. What can someone expect from attending your Ayurveda 101 workshop in March?
They can expect to come away with a lot of wonderful new knowledge about self-care, nutrition and lifestyle. Students will also receive a self-care package so they can begin to implement Ayurvedic practices into their daily life.
If you are interested in learning more about Ayurveda and a self-care routine, register for Abby’s upcoming Ayurveda 101: Creating a Self Care Routine workshop taking place on Saturday, March 16th from 12pm to 2pm in our Shaler Village location.
The Village Gives Back at the Ronald McDonald House Pittsburgh
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This past weekend, the Village Staff joined together for some team building at the Ronald McDonald House kitchen. We wanted to plan a fun, interactive day, and decided what better way to do that than to help others while we spent time together as a team. The morning consisted of putting all of our recipes together and creating a fabulous taco bar lunch for the families who are staying there while their child receives treatment at the adjacent Children’s Hospital.
The Ronald McDonald House Pittsburgh is a place that families can stay to receive comfort, care, and support while they are seeking medical care for their children. They have approximately 74 family apartments and provide 24/7 onsite services such as laundry, linens, play areas, tv rooms, a toy forest with hundreds of donated new toys to gift, and other common areas for living. One of the services the Ronald McDonald House provides is pantries full of comfort food and cooked meals provided by volunteers on a weekly basis.
This is where the Village stepped in to help! Through meal train, a meal scheduling program, individuals, families, or other organizational groups can schedule a meal that they prepare on-site for the families staying there. This helps take some of the burden of everyday cooking off the families so they can still receive a home-cooked meal while being able to focus on getting their children well.
If you have any interest in volunteering for meals, social hour entertainment, wish list giving, and more as a family, group, or individual, click on the link below for more information on how to sign up! There are so many ways to give back and these families are so appreciative.
Staff Spotlight - Ari Odamaki, Board Certified Acupuncturist
/We are starting off the year with a new addition to our Village, Ari Odamaki, Board Certified Acupuncturist. Ari will be taking on new clients and will be available at our Shaler location. Appointments can be made by reaching Ari at ariodamakiacupuncture@gmail.com or (718.737.6350) For more information about Ari, please visit her website at ariodamakiacupuncture.com
Find out more about her in our interview below.
How did you get started in acupuncture. What’s your inspiration?
I was first introduced to acupuncture as an undergraduate student in NYC. I had chronic neck and shoulder tension since my teenage years, which had worsened in college due to stress. The student health clinic at my college began offering acupuncture and out of curiosity I signed up for a few sessions. I discovered not only did my neck and shoulders feel better, I also felt more relaxed and had better concentration during that semester. A year later, I was under the care of a physical therapist for a meniscus tear, and as it turned out, he was in his final year of acupuncture school. I had the opportunity to visit the teaching clinic at his acupuncture school (at the Tri-State College of Acupuncture, where I later enrolled) after straining my low back and experienced almost immediate relief. His well-rounded approach to pain management left an impression. Another great influence on my journey into holistic health a few years earlier, was an integrative doctor who helped me during a bout of chronic fatigue and a myriad of symptoms which my primary care physician was unable diagnose. Through an improved diet and taking nutritional and homeopathic supplements, I was able to regain my energy and felt better than I had in years. I learned the importance of being heard and acknowledged, which is an important aspect in the process of healing and wellness. Fast forward a few more years and I was working in textile design in the fashion industry. While I enjoyed my work and found it satisfying, there was something important missing; a sense of greater purpose. Around this time, I had a close friend who bravely fought and ultimately lost her battle with lymphangioleiomyomatosis. She taught me important lessons which I’m still learning; how to live with courage, dignity and grace, how to achieve health and happiness even in illness. I witnessed the challenges she faced advocating for herself and navigating the healthcare system. After her passing, I decided to change career paths and prepared to enroll in a graduate program for acupuncture. I was fortunate to be under the care of a massage therapist at the time, who encouraged me to pursue my goals.
What inspires me are my parents, friends, and professional mentors who demonstrate compassion through their work and interactions with others and ultimately how to deepen our humanity. I’m also inspired by people who have sought care of my acupuncture services over the years as they have been integral to my growth as a practitioner. I have immense gratitude for my Kampo teacher, Nigel Dawes, for his many years of mentorship. I feel encouraged and supported by the talented and diverse practitioners I continue to meet within the holistic health community in Pittsburgh.
What is something people may not know about the practice of acupuncture?
Acupuncture is an ancient medical system developed in China over 2,500 years ago. The spread of Chinese acupuncture and herbology to Korea and Japan occurred in the 6th century. These countries still utilize both therapies in their modern medical systems along with Western medicine. Acupuncture arrived in Vietnam between the 8th and 10th centuries through trade routes. In the West, Jesuit missionaries brought back reports of acupuncture in the 16th century and the practice was adopted by French clinicians. America and Britain became interested in acupuncture in the first half of the 19th century and appeared in various scientific literature. In 1971, acupuncture was back in the spotlight, when a US press corps was given acupuncture during recovery from an emergency appendectomy in China. With the spread of acupuncture to many cultures throughout history, various styles of acupuncture originating from different countries emerged and are practiced today.
Acupuncture is a physiological medicine and works through neural signaling. Most acupuncture points are located on or adjacent to peripheral nerve trunks or branches, which are rich in nerve supply, blood and lymphatic vessels. Acupuncture balances the autonomic nervous system and restores homeostasis. By stimulating the release of oxytocin, a hormone that regulates the parasympathetic nervous system while turning down the sympathetic nervous system, it reduces heart rate, lowers blood pressure and promotes relaxation. Acupuncture creates an anti-inflammatory response in the body and increases blood flow. Insertion of acupuncture needles send a signal through the nervous system to the brain, releasing chemicals such as endorphins, norepinephrine, and enkephalin which are natural painkillers.
What is your approach to holistic therapy?
My approach is working together to achieve your full potential for health. What I love about acupuncture is that it allows me to treat the individual as a whole person and address the physical, mental and spiritual aspects of wellness. In Chinese Medicine, acupuncture is one of the 5 pillars of health. This means there are many components to wellness, including self- cultivation of healthy habits and empowers you to be in charge of your own healing process.
Whether someone is coming to see me for stress reduction, management of a chronic condition, or help with a pain or injury, I like to provide self-care tips to incorporate at home between sessions for optimal results.
What can clients expect when they sign up for an acupuncture session with you?
An initial acupuncture session is approximately 75 minutes to allow for time for a full intake, assessment and treatment. We will discuss your health history and what your health goals are. Follow up sessions are approximately 60 minutes where we will review progress and current symptoms before treatment. Each session is tailored to you and depending on your specific needs, I will incorporate acupuncture with other modalities such as moxibustion, cupping, gua sha, tui na, and electro-acupuncture. My acupuncture training at the Tri-State College of Acupuncture included Traditional Chinese Medicine, Japanese Acupuncture in the teachings of Kiiko Matsumoto, and Acupuncture Physical Medicine developed by Dr. Mark Seem during which I received extensive training in trigger point acupuncture. I’m also certified in facial rejuvenation acupuncture which I offer as a specialty. I integrate various styles of acupuncture to effectively treat and offer support for a wide range of conditions including stress, women’s health, fertility, acute and chronic illness, pain and sports injuries.
What’s your favorite health tip that you practice yourself and that you recommend to clients?
I have a variety of health tips. So I’ll name a few that I incorporate into my daily routine which I think almost anyone could benefit from. I think it’s important to eat according to the seasons and www.seasonalfoodguide.org makes it easier to find what is in season locally. Drink warm or room temperature water, avoid cold and iced beverages as this is not beneficial for digestion, which is especially important in the fall and winter. Soups, stews and congee are great for colder months. During the warmer months, I recommend adding steamed veggies or ingredients that are cooked to salads to increase digestibility. When I have fresh juices in the summer, I like to add ginger or turmeric to aid with digestion. Growing up in a Japanese household, my family and I would drink green tea after our meals. A non-caffeinated alternative I recommend is ginger tea. During the cold season, garlic, ginger and turmeric are staples in my cooking. Traditional fermented foods are rich in probiotics and promote healthy gut bacteria that boost the immune system. My favorites are sauerkraut and kimchi available at the farmers market. Epsom baths are not only great for alleviating sore muscles and reducing inflammation but also beneficial for relaxation and sleep. Along with Vitamin D deficiency, many of us are magnesium deficient. Magnesium sulfate in epsom salts relax muscles and reduce stress. It also assists the body in flushing out toxins. I usually recommend 2 cups of epsom salt in a bathtub. Foot baths are also a quick and effective routine for relaxation. Add a cup of epsom salt in a half-filled tub and soak your feet several hours before bedtime. I like to add a few drops of lavender essential oil. Try to avoid tv, laptops and smartphones right before bed, as electronics emit a particular type of blue light that interrupt the brain from producing melatonin. Since sleep is essential for the body’s regenerative abilities, incorporating self-care routines before bed prepares us for relaxation and better sleep.
