I Think I’m Allergic to Sitting

I think I’m allergic to sitting. I was going to write a blog about it…but that’s hard to do without sitting.

Because so many of us are sitting more than ever, I thought I would share transparently about what I’ve been going through and how I am healing it.

A few weeks ago, after a long day of sitting at the computer, I decided to stretch out my back. I hung on my TRX bands (straps with handles that are attached to the ceiling) to stretch out. The problem was that because one side of my body was tighter than the other, it ‘adjusted’ my pelvis in a way that made it worse. I woke up the next day in excruciating pain. Since then I have had a rough time.

One of the great ironies of my life is that now that I’m a health coach I sit more than ever. When my work was with horses, I spent my days moving bales of hay, carrying buckets of water, pushing heavy wheelbarrows, and the only sitting I ever did was on the back of a horse.

After 3 trips to my chiropractor (which helped, but didn’t completely fix it) I considered this might be due to something internal, like kidney or ovary. While I was contemplating next steps (like scheduling a pelvic exam or going to see my GP) I scheduled a massage.QL - Perth Physiotherapy

The massage therapist felt like it was most likely my QL muscle (quadratus lumborum), which when tight, causes tremendous pain. This was good news because I should be able to fix this myself.

(At this point you may be wondering if I have considered getting a standing desk. The answer is yes. It may help in the future, but right now standing is almost as painful as sitting. Plus, there are some technical issues I will need to work out to make that work, like getting an external keyboard for my laptop, etc.)

 

Here’s what I’m doing:

1. I am retraining myself how to sit, how to sleep, and how to walk. I’m noticing all of the little ways I move that may have contributed to this problem, like sitting on my foot, cocking a hip,Quadratus Lumborum always getting into my chair from the same side, and not sitting perfectly straight… normal stuff, no? I now have to sleep flat on my back, instead of on my side with one knee pulled up as I like to. When I sit at a desk or a table, I have to sit perfectly straight, not at an angle, conscious of my posture, with my weight distributed evenly on my tuchus.

2. I go for 2 walks per day, strutting with an exaggerated stride, as per my massage therapist’s suggestion. (And I hope my neighbors don’t see me and get weird ideas.) I get up and move around as much as I sit. 30 minutes of sitting means 30 minutes of moving around.Strengthen Shoulder Depressors to Reduce Pain - West Suburban Pain Relief

3. Stretching. The QL is a small, deep muscle that is hard to isolate and stretch, so I googled it. Here are a few are really helping.

4. Icing it as needed. Maybe I’ll try some heat too.

5. Anti-inflammatories. I hate to take them, but sometimes they are the right medicine. In this case I think they will go a long way to break the cycle of inflammation.

 

Hindsight is 20/20. I wish I had done more when my body was whispering to me—because now it is screaming. I had weeks of low-grade tightness and mild discomfort as a warning…

But isn’t that always the way…? We ignore things until we can’t anymore—especially when it comes to health. We try to push through, tough it out, to “man up” and discount little signs that something is off until it becomes an unignorable issue. I know I do anyway. Even now when I should know better, I still sometimes get it wrong.

The good news: It’s fixable!

My Birthday Gift To Me (You won’t believe it)

 

The week before last I completed yet another trip around the sun.


What I wanted and needed more than anything was a vacation—to get away, take a break, and go somewhere awesome!

But with the world as it is, there was no place compelling to go.


After much contemplation as to what I might do to mark the momentous occasion (45 again–Ha Ha!) I decided give myself an experience to remember!


I guess I should mention here that I have been developing and beta testing a 5-day metabolic reset program for a year now. I have done it 9 times over the past year and the last time I completed a round of “Faux Fasting,” I felt so good I extended it by an extra day. I had zero hunger, fabulous energy, and really didn’t want to stop. The only reason I did was because I had things to do that are difficult for me while fasting, like intense focused work, like writing and video editing, deadlines, etc. (More on Faux Fasting coming soon.)


What I decided to do—part one of my gift to me—was to give myself the time and space to do a Faux Fast for as long as I wanted.

That’s right, my birthday present to myself was a FAST! That, and a walk down memory lane…


I thought 10 days should be plenty, so I cleared deadlines and intense projects off my calendar to give myself the space to just have the experience I was going to have. I still worked mind you, I just had a lighter schedule, which left me lots of time for other things that usually take a back seat to my work.


One of the miracles of fasting is all of the extra energy. You would think it is the exact opposite, but because of metabolic and hormonal changes that happen while fasting, your metabolism actually increases. This is because nature programed us to not wither and die in lean times, but to have EXTRA energy to go out and hunt/gather—or whatever we had to do to survive. Fat is burned and lean mass is preserved.


The faux fast, even though it includes food, produces a very similar result to that of a true fast because of the exact nature of the diet. It basically, hormonally, tricks the body into thinking it is fasting. I digress…

Part 2 of my birthday gift to myself: The time and ENERGY to CLEAN MY GARAGE!


This is something I have been dreading for years. I have lamented more than once that it did not burn down in one of the recent fires. Not 100% seriously—but maybe 25%!


I’m sure by now you are thinking I am some kind of crazy masochist, but I promise you, when the energy is there, the task feels a whole lot more manageable.


I am so glad that I did it. It was actually a wonderful walk down memory lane for me. Among the many treasures, I found a letter to me from one of my kids that was addressed, “Dear Momi” from before he knew how to spell. A found an award that was given to my grandfather in 1956, a box of baby stuff from when my kids were little, parts of things that were lost and got reunited, awesome things I forgot I had, like an ergonomic chair that I could really use right now, clothes that I that I forgot I had… It was almost like going to a garage sale in my own garage –of someone who’s taste I really like.


I also got closure on chapters of my life that had had their day, to let go of stuff that was just taking up space, and to create new, vibrant, usable space where there had been darkness and clutter before. 

This morning I ended my fast a few hours shy of 13 days. 


I was still not hungry but decided to end anyway because I have projects waiting for me.


My energy was through the roof and I felt lighter, clearer, and better than I had in a long time. Far from the kind of cleanse or diet that leaves one feeling weak, depleted, or cold, this one super charged me. I was warm most of the time (thanks to an increased metabolism), and ready to take on the world!


I would have liked to keep going until I felt hungry—the hunger known as “true hunger.” I experienced it once before early in my healing adventures, after I had done a series of cleanses to help restore my health. As I was finishing a cleanse, I was aware that I just wasn’t hungry. I think I was 24 at the time.


Being the curious explorer that I am (even then), I decided to see how long it would take to feel hungry. I ate a few bites of this or that per day if anything at all. I was not following any plan or holding any agenda for myself other than not eating when not hungry. What I ate, I ate more for salt and electrolytes than anything else. It was summer, I worked a physically demanding job taking care of horses so I needed that to function.


As I recall it took 21 days for me to feel hungry. When I finally did, it was not the light headed, low blood sugar, rumbling in the tummy kind of hunger, it was a clear wanting for specific nutritious food that was different than anything I had ever experienced before and rarely since. Unlike a craving, it was clear, dispassionate, and primal.


I have been on both sides of being too sick and debilitated to function, and feeling so fantastic I feel like I could fly.


It took me many years to heal my body to that point the first time, and many more years to figure out my own personal food formula and to develop the resilience to never be that sick again.


My gift to me was to reaffirm what it feels like to feel amazing.

Today I feel like I could fly!

 

 

The 17 Food Groups Of Gut Health

Are you familiar with the terms Probiotics and Prebiotics? Probiotics are sources of bacteria that are beneficial to the gut biome “Pre-biotics” are sources of fiber, or food, that the “Pro” biotics need to thrive.

My goal for this article is to introduce and simplify a couple of basic concepts you might find helpful on your own gut healing adventure. And as always, the question I seek to answer is, “How to I turn this into useful, implementable information that is not overwhelming?” I am going to break it down as simply and succinctly as I possibly can. To watch a much more complete presentation on this subject, click here and skip to minute 45.

First of all, there are a few concepts I want to introduce. Forgive what may be a gross over-simplification, but I think that in terms of making some dietary distinctions, this is helpful:

Concept #1. “Keystone” species. keystone species are species of bacteria that have an outsized role in shaping the greater ecosystem. Their presence creates a hospitable environment for other strains. Having healthy populations of keystone strains helps promote greater diversity and resiliency within the biome.

Concept #2. Gram-Negative and Gram-positive bacteria. Most bacteria are either gram-positive (G+), or gram-negative (G-). This simply relates the nature of the cell walls. The ratio of these 2 types of bacteria is highly correlated to health outcomes with a higher ratio of G+ to G- being beneficial. More G- creates more pro-inflammatory endotoxins. Plants are more conducive to G+, while meat, dairy, and processed foods are more conducive to G-. It’s not all or nothing; it’s about ratio.

Concept #3. Fiber feeds bacteria. Different kinds of fiber feeds different kinds of bacteria. A diverse biome requires diverse sources of fiber. Each of the 17 food groups listed below feed different distinct strains of beneficial Bactria.

The 17 different food groups of gut biome diversity

1. Cruciferous vegetables (broccoli/cauliflower/cabbage)
2. Allium (onion family)
3. Leafy greens
4. Peas (pea soup, mixed vegetables that contain peas, pea protein, raw peas, and of course cooked peas.)
5. Root & tubers (carrots, sweet potatoes, beets, etc.)
6. Apple family (includes pears)
7. Citrus
8. Mushrooms (eat some every day!)
9. Nuts (walnuts and pistachios are best)
10. Honey (yes, it actually helps feed your biome)
11. Tea
12. Coffee
13. Chocolate (Yup, really its own food group! Choose low sugar, of course.)
14. Extra virgin olive oil
15. Crickets (Yes, they actually made the list, but I do not expect you to try this, although “cricket flour” is becoming a ‘thing’. I won’t judge.)
16. Fish & shellfish. (Particularly good proteins for the biome)
17. Grass fed meats and A2 dairy. What is A2 casein?

Other points to consider:

• Taking probiotics without ‘feeding them’ is somewhat of a waste, since they won’t thrive without proper nutrition. It would be like bringing home a puppy, and then not feeding it!

• Changing your diet can dramatically impact your biome in a matter of days even without taking additional probiotics.

• Stress has a HUGE impact on your micro biome and healing your gut without dealing with causes of stress is difficult, if not impossible.

• 35 grams of fiber per day is a good minimum estimate of what is needed for good health. (50-100g might be a better estimate.)

In short, the key to all of the above is to do the best you can to eat a diverse diet of mostly plants. Include as many of the above food groups as you can over the course of a day, week, and month. Count up how much fiber you are eating. If you are like most people, you are probably woefully short of the needed, 35g/day mark. But diet is about progress, not perfection. Each day is a new opportunity for new choices, better nutrition, and better health.

 

Bon appetite!

 

Depending on your situation, “healing your gut” could mean a lot of things.

For years I have recommended a variety of protocols for different maladies: Chronic constipation requires a radically different approach than bloating and pain, which is different than for reflux or poor digestion, which is different than skin issues and joint pain (yes, often related to digestion), and so on.

But no matter where you start, part of maintaining/restoring a healthy digestive system includes populating the large intestines with a diverse and robust population of bacteria, which is what this article is all about.

Need more help getting to the bottom of your gut issues? Book a Health Strategy Session with Linda.

Relax and Enjoy It

Do you ever find yourself getting wound up about something you can’t change –or aren’t going to change? I know I do.

But then I remind myself I have 2 choices: I can do something about it, or I can quit putting energy in that direction. Period. That’s it!

For me it’s a matter of survival.

With a history of adrenal fatigue, I can’t afford to be throwing my energy away willy-nilly. I’m better now, but that’s only because I’ve learned to navigate the world differently, prioritize differently, and be selective with my time and energy.

Last week, despite knowing better (or rather just not thinking it through carefully enough) I put myself in a position where I had to make a tough choice. I had begun a 5-day modified fast (How I’ve easily maintained my weight despite having been fairly free with my eating habits over the past 5 months (More on this later)) with a group of other women. The goal was to support the group going through it, but also as part of my own maintenance.

Monday morning the group fast began. We were prepared, excited, and ready to go. It was more fun than I expected having a team to check in with, cheering each other on.

But, by Tuesday afternoon I had to admit to myself that I was being far less productive, workwise, than I needed to be, I just didn’t have the energy I needed to stay focused and push through. It was taking me quadruple the time and energy to do simple tasks, and I wasn’t sure I was doing them well.

Wednesday morning was the roughest. After only one zoom meeting I had to stop and weigh my priorities.

Do I break the fast…or do I relax and enjoy it?

In the end I decided to stay the course and relax and enjoy it. I put my own health and body above all else.

It was a hard choice to make and I did not have the productive week I needed and wanted, but luckily it was filled with unexpected blessings and good fortune. (I think there is something about making one’s own health and life a priority that invites miracles)

Really, I felt fine the whole week, I just didn’t have the focus for writing and some of the more detailed tasks on my agenda. I moved slower, relaxed more, and made that be OK. I relaxed and enjoyed the ride.

This week my body, mind, and focus are fantastic! I feel reborn!

It was a shockingly healing experience to let myself be the priority in my own life without beating myself up, or making myself wrong for it.

Yes, after all these years, it still surprises me that I am “allowed” to be the priority in my life.

I was so programmed to take care of everyone and everything else first that I still have a degree of disbelief. Some things I have to remind myself of regularly are:

1. I am safe
2. It’s my life
3. I am allowed to make my life for me
4. I get to decide on the priorities in my life (and I can change them whenever I want to)
5. I deserve to enjoy my life—a lot!
6. It is not selfish to do whatever it is I need to do to take care of myself
7. I bring more to the world when I am at my best
8. More color! More music! More levity!
9. Take out the trash!

All joking aside, as I sit and write this, it brings tears to my eyes remembering all of the years I spent running myself into the ground, not getting enough sleep, stressed out, not eating properly, thinking “I had to ______ before I could take care of me.” (fill in the blank for reasons why I could not give myself what I really wanted and needed)

What if we could all just shortcut to selfcare instead of making it a prize for ‘a job well done’?

Don’t you think you would do a better ‘job’ if you brought a better version of yourself to the task?

I know I do.

This experience reminded me of that.

 

Are you on a health journey and looking for a breakthrough?

My New Favorite Recipe – Spicy Chinese Green Beans

Green beans are so delicious and easy just steamed with olive oil and salt, why bother doing anything else with them? For variety of course!

This recipe doesn’t take long to make, and the results are phenomenal and go with just about anything.

The thing I like best about it, aside from how delicious it is, is that the only ingredient that needs to be bought (or picked) fresh is green beans themselves.

Of course, this depends on your having a well-stocked pantry, which is key for being able to make really top-notch dishes on the fly. All of these items can be easily found in any grocery store, and properly stored, will keep for months, if not years.

Here’s what you need to have on hand so that all you’ll need fresh is the green beans.

Well-stocked Pantry list:

• Higher heat cooking oil (I like rice bran oil, but coconut oil, grapeseed oil, and peanut oil are all good choices)
• Dried red chilis (crushed red pepper flakes will do in a pinch)
• Garlic chili paste
• Soy sauce (make sure it a light, regular Chinese type, not tamari or dark!)
• Rice vinegar
• Sugar (optional)

Well-stocked Cold “pantry” list

• Garlic
• Scallion

And now for the recipe….

Spicy Chinese Green Beans

Ingredients

•  1-pound green beans, trimmed
•  2 tablespoons oil
•  3 – 5 dried red chilis
•  2 teaspoons chili garlic paste
•  2 green onions thinly sliced – white parts only
•  1 tablespoon garlic, thinly sliced
•  2 tablespoons soy sauce
•  1 tablespoon rice vinegar
•  1 teaspoon sugar (optional)
•  1/4 cup water

Instructions

1. To a large heavy pan or wok, add the oil and heat on medium-high heat.

2. Add the green beans and red chilis and stir fry them for 3-5 minutes or until they start to shrivel up a bit.

3. Add in the garlic, green onions, chili-garlic paste and stir to combine.

4. Cook the garlic mixture for 30 seconds to a minute then add in the soy sauce, rice vinegar, sugar, water and chili flakes if using chili flakes.

5. Cook for an additional 1-2 minutes or until most of the liquids are completely cooked off.

6. Garnish with sesame seeds if desired.

*note, if you want to double the recipe, make it in 2 batches.

My advice—make extra so you can enjoy them for days.