road trip yoga!

Nothing like a few solid hours in the car to make your back ache, your hamstrings cramp and your hips seize. As the driver, there's not much maneuvering and stretching you can really do during the car ride, but there are definitely a few adjustments you can make for alignment and everyone can participate in some rest stop yoga! 

SEATING POSITION: When you're in the car for hours at a time, it's important to think about proper seating position. Though some car seats are naturally more comfortable than others, you can make adjustments for better alignment. 

1) Ideally, the hips should be higher than the knees to allow length in the front hip flexors. Use a folded blanket to sit on if you can't adjust the seat accordingly.

2) Sit about arms-length away from the steering column, (for safety and comfort) with shoulders down away from the ears. Most people sit FAR to close. 

3) Though many people think good posture means 90º, the back of the seat should not be at a right angle but just slightly reclined, so as not to strain the angle in the lower back.

4) If you have cruise control, use it! You probably already do, but know that the more you can utilize cruise control, the less one leg is left extending for the gas and brake. Setting a speed will help you be more symmetrical, give you better gas mileage and allow you to move around a bit. 

5) Make tiny adjustments to your overall position as you drive to keep from cramping up. 

FOR YOUR ACHING BACK: 
When I'm driving, one of the first places I feel discomfort is my lower back. A tight lower back can contribute to sore hips and hamstrings, so this is a good place to start.

Ragdoll Pose: Fold forward with the chin tucked to the chest, lengthening and stretching from the tailbone. REALLY let the knees bend here to get the back stretch. Otherwise, you'll be stretching your hamstrings.

Child's Pose: Knees wide or close, tops of toes touching. Rounding out the whole spine in this way feels great after being seated.



FOR THE HAMSTRINGS:
As a runner, my hammys are already challenged, so sitting for long periods of time is a surefire way to shorten them even further.

Downward Facing Dog: Hit up a Down Dog to open the backs of the legs. Focus on getting the tailbone up high, bending the knees if you need to. You can also try a supported version by just propping your hands on your car.  

Bonus spinal and shoulder stretch, too! Ahh...

Pyramid Pose: Keep both hip bones pointing forward to assure proper pelvic alignment. For less stretch, scoot the feet closer together, for more, widen them front to back. Breathe!

FOR THOSE HIPS:
Nothing will make you cranky like tight hips. 

Stacked Log Pose: Knees bend at a right angle (or less, if tight) stacking one leg on top of the other. This will probably feel intense, but amazing after a long trip.

Bonus: If you're a passenger, you can practice this one right in the car!

Pigeon Pose: Aaaaaw yeeeeah! Be sure the foot stayed flexing in toward your shin.

I would save this one for when you arrive at your destination because I can assure you, you will NOT want to get back in the car.



When in doubt, just shake it out as best you can. Squirming around and doing whatever feels good is usually quite effective. Just remember that breathing is STILL the most important part so that all these sore muscles can get the oxygen and blood they need to relax. Hope you all can get away sometime and relax, too! Namaste!

Click to be taken to Wholehearter Yoga Website.

where do you get your protein!?

I am relatively new to veganism, exploring this helpful and healthful dietary option for my husband's chronic health issues. For those of you who are unfamiliar, veganism may be defined as the following:

"The practice of abstaining from the use of all animal products, particularly in diet. A vegan diet may include all whole grains, vegetables, fruit, legumes, nuts and seeds."

Before delving into veganism, I had heard plenty about the big vegan protein debate, but never thought it was still so prevalent today. Many meat-lovers are passionate about their beliefs on nutrition, but especially protein intake. I've seen the cartoons and jokes but didn't realize how widespread this misinformation is.

From a young age we are taught: meat has protein, cow's milk has calcium and oranges have Vitamin C. Period.
But does that mean those things are the best sources for those nutrients? Is that really the whole story? Few nutrients in our modern diet have been as misunderstood and misrepresented as protein. Historically, humans only ate small portions of meat and that only occurred once or twice a week. So where did humans got their protein back then? Whole grains, vegetables, fruit, legumes, nuts and seeds. In reality, meat is simply not the best protein source, protein is not the most important nutrient in our diet and a vegetarian/vegan diet can have more than enough protein to sustain a healthy lifestyle. If that just rocked your world, please read on....

Lets start with how much protein is really enough vs. how much you may be getting. Our protein needs do depend on our age, size and activity level, but the standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight (in pounds) by .37. This is the number of grams of protein that should be the daily minimum. So a person weighing 150 lbs. should eat about 55 grams of protein per day, a 200-pound person should get 74 grams and so on. With how much protein is available in a varied diet, it's not difficult to achieve the minimum amount of protein. 

Proven Facts About Meat & Protein:

1. Excess protein is very harmful. As with anything, too much of even a good thing can be very bad. Protein surplus can cause weight gain, severe dehydration, kidney and intestinal problems and is linked with shorter life expectancy, increased cancer and heart disease risk, widespread obesity and diabetes, osteoporosis, kidney stress and poor digestion.

"A diet in which protein makes up more than 30-35% of your caloric intake causes a buildup of toxic ketones. Ketogenic diets thrust the kidneys into overdrive." - Source

2. A varied vegan diet provides enough protein. A lot of misconception here can come from unhealthy or lackadaisical vegetarians/vegans who fill their diet with carbs. The key to any healthy diet is fresh variation.

"...In 1839 until the present day, we have virtually revered this nutrient [protein] and as a result have made sure that our more general thoughts about nutrition and health had to fit this paradigm. This was especially true when protein was considered--and still is considered by many--to be mostly found in animal-based foods. In the early years, protein meant meat and meat meant protein. Thus, much of the reverence for protein really was a reverence for meat." - Source

 "Soybeans, quinoa and spinach have higher quantities (and more complete quality) of essential amino acids when compared to meat." - Source 

3. Meat offers zero fiber, micronutrients or phytonutrients. This means that meat moves very slowly through the digestive system, taking about 4-7 days to exit the body, during which time it is essentially putrefying, building up and becoming toxic. All whole plant foods are rich in colon-cleansing fiber.

4. Animal foods force the digestive system to produce hydrochloric acid. HCL strips the body of calcium and is only necessary to break down meat; so vegans and vegetarians naturally produce less, therefore, allowing them to more readily absorb and retain calcium.

5. Animal protein is not superior to complete protein from more than one plant source – they give the same result in different ways. Again, the key here is variation.

"As long as you are eating from a variety of nutrient-rich foods, all ten amino acids will be present in your diet. Protein deficiency does not exist among vegan vegetarians; in fact tests continue to show they are healthier and live longer." - Source

"Animal protein is typically high in protein, but also saturated fat, phosphorus, sulfurous acids, uric acid and nitrogen." - Source

It's easy to assume that without meat, a vegan diet might be lacking in protein or other essential nutrients. But when it comes down to it, as long as you have enough variety, meat is actually what's lacking in protein and nutritional value.
 

Meat & Dairy V.S. Plant-Based Protein Sources:

Meat & Dairy Protein Sources v.s. Plant-based Protein Sources

Think of it this way: things like Pistachios, Almonds, Pine Nuts, Walnuts and Pumpkin seeds all have over 5 grams of protein per ounce. Brussels Sprouts, Lima Beans, Peas, Navy Beans, Black Beans, Spinach, Broccoli, Artichokes, Mushrooms and Potatoes all have over 4 grams per serving. So imagine just these few examples, combined 3 times per day with other vegetables that have 2-3 grams of protein, PLUS any other fruits, grains, nuts and pastas you may eat throughout the day and what do you get? Sufficient amounts of daily protein!

If you're not convinced or overwhelmed with facts yet, keep in mind that protein is (again) NOT the most important part of any diet. Basic principle of any diet should be variety, balance and moderation. The bottom line here is that meat does not contain any necessary nutrients that a diverse plant-based diet lacks. Humans can achieve healthy diets as vegans, herbivores or omnivores, but not carnivores.

Vegan Food Pyramid

With how much I've researched nutrition over the past few years, it's easy to forget that not everyone cares. Had Dave not been battling serious health issues, it's doubtful that we would have bothered to commit to a vegan diet. It's doubtful I would have thought as much about where and how I'm getting all my nutrients or how food is effecting my body and it's doubtful I would have written this post. "Where do you get your protein?" is an honest question I had asked myself before, so I never mind explaining it. What I DO mind is anyone having their healthy dietary choices scrutinized or criticized. 

Though I'd like to be, I am not a nutritionist and I don't claim to know what's best for everyone's health or diet. I also don't know if I/we will be vegan forever (especially with how much I love a good cheese.) If anything, I hope to help break the repetitious cycle of this question and assure everyone that, yes, I am getting enough protein. :)

Namaste!


Learn more about vegan/vegetarian protein sources here or info on other important vegan nutrients here.

coping with chronic illness : our story

My husband has a chronic illness (an autoimmune disorder that is widely misunderstood by the medical profession) and we do not lead a normal life because of it. This post is my way of purging our story in hopes that people might grasp what we've tried so hard to hide; it is meant as a way for us to expound everything that we're facing, once and for all. Though this post is profoundly personal, it is also meant to hopefully empower anyone and everyone who has or cares for someone with a chronic disease as well as those who are attempting to understand a loved one who does.

Until you or someone you love deals with a daily illness or disease, it's truly hard to imagine what it's like to not have control of your health or to watch someone slowly decline. For the past 5 years, my husband has been on a roller-coaster ride dealing with "chronic-fatigue," adrenal failure and thyroid disease (Hashimoto's). Many people can manage thyroid issues or fatigue with supplements, medication, diet, surgery or lifestyle change, but unfortunately, the answers are not always so simple. However you choose to label Dave's current condition, it basically means that his endocrine system has broken down and his body is not producing what it needs to create energy or manage stress. ("Stress," in this context, ranges anywhere from hunger to physical exertion.) Lack of imperative hormones effect every single function of the body and result in excessive and abnormal fatigue, the likes of which a healthy person could not ever fathom. Any normal activities such as sitting upright, standing, breathing deeply, taking a shower, eating...etc. require more cortisol than a poorly functioning Hypothalamus- Pituitary-Adrenal Axis (HPA) can provide and become nearly impossible.

From the outside looking in, it would be easy to label someone like Dave as lazy or a hypochondriac. Has he not seen a specialist? Why aren't the doctors helping him? We've received all sorts of questions and comments ranging from, "He just needs to push himself a little harder to do things," to "When do you think he'll bounce back?" We do not claim to know exactly what's happening inside Dave's entire body, but we do know that it's very complex. We've seen the dangerous consequences from "forcing" things and we've tried almost every avenue we've been guided to or researched. 

Over the years, Dave has read, studied and learned the ins and outs of the endocrine system, ironically, as if his life depended on it. He's been mocked by medical doctors as a "know-it-all," referred to other more knowledgeable specialists and simply labeled as "chronic fatigue" and sent on his way with no answers. We've seen every "ologist" there is and have spent thousands of dollars seeking respite. He's tried various strong medications, steroids, hormone replacement therapy, sleep apnea CPAP machine, supplements, lifestyle changes, circadian dosing, acupuncture, meditation and a complete vegan/gluten-free daily-juicing dietary overhaul. (Please read this post if you assume we're malnourished.) Just as I would imagine parents receive well-intentioned yet unwarranted advice from childless friends and family, both of us have been scrutinized and criticized for our decisions and desperation. We are doing the best we can, armed with years of personal experiences, investigation, trial and error. And yes, we are desperate. 

We've been together for 10 years and only married for 3, but we've already been through more than many people twice our age. We've both set aside so many plans and aspirations that we can't really remember what it's like to be a "normal" young, married couple. I've attended countless events, parties and activities solo, trying to buffer the impact of Dave's recurrent absence. Dave has struggled to come to terms with not being able to do countless things he'd like to do from his beloved Seidokan martial art to simply walking down to the mailbox. I've grappled with keeping the inside and outside of myself and our house in working order all while trying to tactfully answer the dreaded question, "How's Dave?" The answer is: bad or worse.

Forgive my frank description and keep in mind that this post is not meant to be a pity party. It's impossible to lightheartedly explain our situation, which is why we do our best to keep it to ourselves. I've only recently accepted the fact that keeping such huge struggles private is just denial in disguise and it's limiting our capacity for growth. I'm ready for people to understand what it's like, from both sides of an illness and hopefully find some understanding and support here or elsewhere.

For the caretaker:

Sometimes, people ask me how I'm coping. Thankfully, by nature, I'm very optimistic and happy. I do not ignore our struggles, but I have a lot of different hobbies and outlets for my frustration like yoga, running, gardening, playing drums, DIY projects..etc. I also have great friends and a lovely family, but here are some specific things I do to cope:

1.) Meditate/pray: There is no right or wrong way to try this. However you experience meditation or prayer, it can be an invaluable resource for your sanity.
2.) Get creative: Since Dave and I can't take walks or do anything active, it's easy to fall into a rut, get bored and cranky. I try to keep a list of inactive things we can do together for fun, like baking or playing board games.
3.) Vent: This comes more naturally to some people, but for those of us who struggle to talk about depressing things, email a friend, use a diary (or blog!). It's very helpful to let your emotions flow freely every once in a while, even if it's just between you and yourself.
4.) Delegate: This is very difficult and uncomfortable and it's only a recent revelation for me. No one likes to ask for or receive help, especially when you'd like to appear okay, but when help is sincerely offered, just take it and don't look back. Pride is the only reason to try to handle everything alone.

"You can do anything, but not everything." -David Allen

For the chronically ill:

It is exceptionally taxing to have an autoimmune disorder or a condition that is not obvious from the outside, not fully diagnosed or not the same everyday. In addition to the unbearable pain, fatigue and emotional exhaustion, you often have to deal with putting on a front to hold down a job, answering prying questions or dodging frustrating situations. Not everyone has a huge support system, so the following list of coping suggestions does not include additional options for accepting help from family and friends.

1.) Relax: Make a point to set aside time each day that is NOT directly dedicated to your health maintenance. Whether it's meditation, recreational reading or nature/outdoor time, don't neglect the power of relaxation for your health.
2.) Vent: Just like for a caretaker, it's important to allow time to honestly express your emotions. Whether it's written or spoken, let it out sometimes.
3.) Fuel your body: Cooking or meal planning can be overwhelming, especially when you don't feel well, but right now as you read this, your diet is either helping or hindering you. Think about what you're putting into your body and make an effort to eat intentionally.
4.) Do your research: For some people, this can become an obsession. Without allowing it to monopolize excessive amounts of time, choose to be an active, informed participant in your health. There is so much to know about the body and how it is impacted by lifestyle and nutrition. Exploring theories, new research and options is not something to fear.

"The oldest and strongest kind of fear is fear of the unknown." - H.P. Lovecraft

As a yoga instructor, I've seen stress creep up and wreak havoc on people's bodies and minds before they even know it. It's not easy to have unanswered questions about your health or watch someone suffer, but learning how to weather the storm is vital to your morale and overall well-being. Regardless of your connection to this issue, however distant, it's important to realize that not everyone's struggles are visible or have the same answers as your experience. Be kind to those around you, beware of judging their struggles and have compassion for what you may not understand. 

I never intended to publish this cathartic post, but I finally decided it's time to use the information and experience we have to inform those who are watching or encourage those who are fighting the same battle. My current ambition is to start a dialogue with these thoughts. Whether you personally know Dave and I or just stumbled across this post, I am actively looking to start some sort of support group. It doesn't matter if you're healthy, unhealthy or just curious, I would love to reach out and encourage other caretakers in my position or people suffering from chronic illness. I'm hoping that someone might run across this post and find solace or insight. If so, please contact me.

Namaste

For more information or help for spousal caregivers, click here.