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self care

How to Touch Yourself

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How to Touch Yourself

By: V Capaldi

Knew this headline would raise an eyebrow or two. Hang on because this is exactly what we are going to be talking about.

How to touch yourself! 

Funny how many have never really touched themselves.

I mean really touched their entire body. Every inch of it from head to toe.

"Touching myself slowly, with feeling, honor and respect are a daily ritual in the life of this miracle & have been essential to my current miracle status."

Living in complete conversation with your body sits at the core of any miracle life. Without mutual respect coupled with extreme self love miracle status is not accessible. The end.

I am always aware of my bodies needs because I ask it daily & assess throughout the day.

When was the last time you...

  • Knew what it felt like on the right side of your body vs your left?
  • Assessed if movements on each limb offer the same result on each side?
  • Became consciously aware of both sides of your body noting if they offer the same feelings?
  • Noticed if your strength is equal on both sides of your body?
  • Noted what happens if you walk on your toes?
  • Became aware of what happens if you walk on your heels?
  • Stood on your toes? If so, do you need to hold on?
  • Touched your toes? Can you touch your toes?
  • Touched your jaw, face or cheek bones? What did you notice?
  • Became aware of what each finger feels like when you touch it? Each toe?
  • Felt your ears & around your head?
  • Rubbed your elbows & knees to see how they feel?
  • Twirled your wrists & ankles in clockwise & counter-clockwise motions noting how they felt?
  • Did a squat?
  • Got up and down from a chair? the floor? What did it feel like? 

Focused movements & consciousness of being are 2 key ingredients to a miracle status. How one brings this into daily routine is the journey we all get to decide.

"Dancing, yoga & self myo-fascial release with the intention setting power of angel cards are my "go-to" daily rituals that support conscious body awareness for this boss."

Dancing allows us to access physical & mental states in an effort to support our individual needs for the day. This fun & easy routine creates a perfect storm for self love & movement without the stigma attached to morning rise & shine exercise.

"If you ask & act while listening your body will speak with very clear messages. Responding is the powerful force that elevates one to true empowerment."

Dancing happily is the goal.

When this outcome is not accessible more down time may be needed with a strong potential need for increased mindfulness & breath work. When smiling at the mere thought of dancing you may want to focus the day's attention on area's of life that involve a more active role of your time. Viewing the day in such a manner shows the power of dance to play an important role as a valuable lifestyle tool.

My popular solo morning raves offer me a vehicle to customize a personal plan for the day to support my goals.

A morning dance session has the ability to rearrange an entire day of you are open to the possibility. Living with disease or not if a morning dance does not make your body & mind smile it might be time to stop, drop & rest.

If for whatever reason my body & mind do not appear to be aligned with the goals of the day without question a "day off" is granted. Last time I checked nothing matters more than a healthy body & mind which means allowing for down time an easy step in the role of a self loving goddess.

How to really touch yourself:

sit, stand, lay down. who cares. have water handy & drink it. now get busy touching yourself

  • Align/comfortable/focused/shoulders down/chin & belly tucked/breath/head to sky/feet to ground/opposing energies/breathing/note/mentally/ spiritually/physically/relax
  • Rotate wrists/feel/sounds/compare/reverse/repeat
  • Ankles/rotate/clockwise/counter/repeat/feel/compare
  • Knee to chest/breathing/note/repeat/both knees
  • Hug yourself/hard/tight/feel/shoulders/down or up
  • Hands above head/reaching sky/feels like
  • Crown of head massage/ to base of skull/push/pinch/rub/note/compare sides
  • Touch ears/pinch lobe/feel sensation
  • Jaw line/pinch/chin to ear/feels like/repeat
  • Head side to side/note/even/uneven/rotation/note/repeat
  • Rotate head/clockwise/counter/feels
  • Shoulder start/squeeze down to fingers/ feeling/both sides
  • Fingers/pinch/3 spots/palm
  • Feet/pinch/3 spots/rest of foot
  • Rotate wrist/feels
  • Legs to ankle/note/feel
  • This entire process takes about 10 minutes done with intention

The longer you engage in touching yourself shorter focused time will be required.

I am uber body aware crediting both yoga & self myo-fasical release as the strongest tools in my "Bag of Tricks" supporting this.

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7 Simple Swaps for Health Without Big Diet Changes

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7 Simple Swaps for Health Without Big Diet Changes

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  By: Dr. Mark Hyman

Your kitchen might be under the cruel reign of the food industry. When you remove the sugary, processed foods that hold your weight and health hostage and replace them with real, whole foods, you have a chance to stage a revolution and reclaim your kitchen.

Getting the obstacles to weight loss and health out of your way will transform your kitchen into a place of true nourishment and healing.

In fact, taking back our kitchens and embracing the act of cooking real food is probably the single most important thing that any one person can do to create a healthy, sustainable food system. It is also a magical alchemy that transforms individual ingredients into ambrosia and pleasure.

My philosophy is to “Eat real food.” So the best thing to do immediately is to take an afternoon to hunt and gather in your kitchen. Be merciless, and throw out any products that are not real food. Toss all highly processed, factory-manufactured Frankenfoods. Keep and going forward, choose only fresh vegetables, fruits, whole grains, beans, nuts, seeds, and lean animal proteins such as fish, chicken, and eggs.

Now, I understand that not everyone is ready for or wishes to undertake such a dramatic change. That doesn't mean you need to take an either-or approach and succumb to the processed, sugary foods that contribute to diabesity.

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A few simple upgrades can transform your diet without radically altering your life. While simple, these seven replacements can create dramatic changes in your diet that don't feel restrictive or “diet-ish”

  1. Replace breakfast with a protein smoothie. Most people start the day wrong, having dessert for breakfast or skipping this most important meal altogether. A protein shake makes an easy replacement to stoke your metabolic fire to burn more calories during the whole day, accelerating weight loss. You can load a shake with superfoods, proteins, healthy fats, and phytonutrients that will keep your blood sugar balanced and your energy high throughout the day. Plus, they are very filling and satisfying— no worries here about going hungry. Protein shakes sustain you and help you control your appetite throughout the day. Grab some of my favorite shake recipes here.
  1. Upgrade your meat and eggs. Conventional meat and eggs often come loaded with hormones, antibiotics, from animals fed with grain and other foods that definitely do not belong in their diets. Look for animal products that are pasture-raised, grass-fed, and antibiotic-, hormone-, and pesticide-free. Go on a low-mercury diet by sticking with small, wild, or sustainably farmed fish. By the way, whole eggs are okay; you don’t need to stick to just egg whites. Yolks contain important vitamins and fats needed for brain and mood function.
  1. Replace gluten starches with green vegetables. Gluten is a protein found in wheat, barley, rye, spelt, and oats. It has been around since we began cultivating grains 10,000 years ago (still relatively new in the human diet). But 50 years ago, the type of gluten changed as we created new strains of wheat (genetically altered dwarf strains I call Frankenwheat), and this has created a veritable epidemic of problems, including a 400 percent increase in celiac disease and a dramatic rise in gluten sensitivity, affecting about eight percent of the population. While gluten-free grains are best, all grains (including breads, cereals, and snacks) — even gluten-free ones— can spike blood sugar and insulin. To break the addiction cycle, we need to shut down insulin production as much as possible. An easy way to do that is simply substitute another leafy or cruciferous vegetable for what would normally constitute a starch on your plate. You can easily do this when dining out as well. If your entree includes a baked potato, simply ask your server to substitute sautéed spinach.
  1. Replace bad oils for good oils. Corn, soybean, canola, and sunflower oils contain inflammatory omega-6 fats and currently make up 10 percent of our calories. Instead, stick to extra virgin olive oil or extra virgin coconut butter (also known as coconut oil). Extra virgin olive oil contains polyphenols, which are powerful anti-inflammatory and antioxidant compounds. Olive oil has been shown to reduce the risk of heart disease as much as or more than statins. Coconut butter or oil is a powerful cellular fuel and also contains anti-inflammatory fats such as lauric acid, the same fat found in breast milk. For high-heat cooking, grape seed oil is also safe.
  1. Replace bad fats for healthy fats. The standard American diet (SAD, indeed) contains a massive amount of pro-inflammatory fats that keep you sick, tired, fat, and inflamed. Make the leap to anti-inflammatory healthy fats. Have one serving of a healthy fat at all meals, which might be ¼ avocado, wild-caught salmon, grass-fed beef, or nut or seed butter such as almond or cashew.
  1. Replace snacks with nuts. Get rid of the sugary, processed snacks and keep nuts in your pantry instead. They have been proven to help with weight loss and reduce the risk of diabetes. They are also a great snack because they are full of protein, fiber, minerals, and good fats. Buy raw or lightly toasted unsalted nuts. Avoid nuts that are fried or cooked in oils. The best are almonds, walnuts, macadamia nuts, hazelnuts, and pecans. Stick with one or two handfuls for a snack once or twice a day. But be careful, nuts have a tendency to raise blood sugar if you binge on them. Remember a serving is 10 to 12 nuts or a good handful.
  1. Replace coffee for green tea. Coffee can interfere with your liver’s detoxification mechanisms, makes you less insulin sensitive, and its caffeine content revs up your stress hormones.  Make the switch to green tea and stick to one to three cups a day.  The small amount of caffeine won’t hurt and the antioxidants will heal.

The easiest and quickest way to jump-start these replacements is to reclaim your kitchen with 29 delicious recipes in my brand new Starter Kit. In addition, you will receive my 10-Day Detox Diet Roadmap, and 5 Tips to Eliminate Belly Fat. Get started right now with your free download.

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