Breathing techniques to banish anxiety

When I speak to people about their stress levels, I usually get two responses.

1. I'm not stressed at all! (You're telling me this, and your body is telling me otherwise...)

2. I'm stressed and it takes over my life. I'm out of control at times. (Often the mums I see who are juggling a career, kids, walking the dog, cooking dinner and keeping a house going with the laundry, cleaning etc)

There is an amazing breathing technique that I like to share with as many people as I can. I learned it a while back from my amazing yoga teacher, and use it frequently to settle my little guy (and myself) into bed at night.

Here’s how to do it:

1. Simply get comfortable in any position and put your hands in your lap.
2. To maximize oxygen intake, it’s important to learn to breathe from your abdomen (belly breathing) rather than your chest. Focus on your breath until you feel your stomach rise and fall more dramatically than your chest with each inhalation and exhalation.
3. Breathe in through your nose for a count of 4, hold the breath for 6 counts and then exhale through your nose for a count of 8. The time it takes to exhale should be about twice what it is to inhale. 
4. Let go of thoughts while you breathe. The 'monkey mind' can be so overwhelming and powerful at times!
5. Do 4-8 breath cycles 1-3 times every day (this is what is recommended, however, I tend to do it at times when I need to wind down- after lunch and before bed at night). I also find it useful if my son has had a big fall, hit his head or something & is really upset (hopefully it will encourage him to breathe deeply when in a stressful/traumatic situation during his life).

I especially recommend it for those of you who may have identified some form of anxiety or stress and it is consistently on your mind. 

If you have a rapid heartbeat, high blood pressure or any other cardiovascular issues, mindful breathing, practiced daily may help regulate your current condition.


If you’re having trouble focusing on just your breath, consider incorporating a positive repetitive phrase (mantra). E.g. I breathe in positivity, I let go of fear. All is well.

By being mindful of your breath, you assist your body to let go on more levels than just the physical. It helps to retrain your brain to create positive pathways. It creates resilience, patience and feelings of wellbeing.

A few mindful minutes per day is all you need in order to get started.

What are you waiting for? Get breathing!

Yin yoga. Slow, deep restoration.

I have learnt the basics of Vinyasa flow classes, since beginning yoga about 10 years ago. Enough to be able to lead my own practice at home, and teach my partner or a couple of friends occasionally. I must admit though, I don't think I ever push myself - mind-wise and emotionally, as much as a yin yoga class does. This week marked a new yoga expansion in my life.

Mr. Bikram at teacher training. That's a lot of sweaty people!!

There are many yoga styles, and what suits you depends on what you are looking for. Take Bikram for example- a very yang dominant, heating, 'rarrrr' type yoga, that makes me feel exhilarated, but drained if I do it too often. People often shy away from yoga because they don't think it's a work out. Have you seen the abs & buns of steel on yoga teachers?? You wouldn't get a body like that if yoga wasn't a strong work out!

Anyway, I have been wanting to try a different style of yoga for a while, as change is a necessary part of expansion, and expansion is what I have in focus at the moment.

Enter, YIN yoga! Cooling, internal and restorative.

  Basically, it brings you into a deep meditative state whilst remaining in some poses for up to 10 minutes. Slow paced for the body, and intense for the mind, as the ego tries to search for more ways to take you away from the present moment, it is a lesson in surrender, patience (we all need more of that!) and acceptance.

I found some poses were just awful to begin with- think sitting on your butt, legs in a 'splits' position, heels flexed. ouch, before you even begin the pose!! Once you are accepting and present in the moment, your breath flows, your body stops screaming, and begins to soften and release. Your head actually nearly touches the floor in front of you!

I found myself relaxing into some poses only to think I could have stayed in them even longer. This is a stark contrast to the first few moments when my body was feeling like it was ready to run out of the room screaming.

The following day, I felt lighter, brighter, and my mind had so much clarity compared to my all too frequent 'mama brain'. 

I felt like I was ready to slow my yoga practice down. My body doesn't call for heavy workouts (does anyone's really?) and in order to feel more balanced, I realised I needed to do more internal work.

When was the last time you allowed yourself to slow down? Have you ever slowed down?

In our modern society, everything is in the fast lane. No rest for anyone, working more than ever just to do what? Exist? A tired existence at that. Think about this. 

When we slow down, we rest. Rest allows us to have more clarity, we are able to make better decisions. Decisions for the greater good, starting with ourselves. 
We choose to be kind, gentle and loving as opposed to impatient, irritable and angry.
We tend to eat slower, chew more, & choose better foods. New pathways in our life seem to appear that may have already been there, but perhaps we've never slowed down enough to see them.

Make it your homework this week to take time out to do some internal work. Even better, try a yin yoga class. Your mind, body and soul will thank you.

 

Herbal Fertility- Part 2 - Men

It is very easy for a woman to blame herself for not falling pregnant straight away, but conscious conception takes a healthy mama and papa bear.
 
What if I told you males make up 50% of infertility cases? Yep, it turns out men don't just make up half the chromosomes when it comes to making babies. They play just as an important role as the females knowing their cycle, and intercourse happening on fertile days.

So guys, what steps have you taken to ensure you have enough viable sperm to fertilise the egg this month?

I have a few valuable tips for you to try out before you're actually trying to conceive.

Sperm take about 120 days to reach maturity. So that's about the amount of time I'd recommend starting to consciously make an effort to create better sperm.

Serenoa repens or Saw palmetto, is considered a male tonic herb. It encourages testosterone in the body to remain in a favourable form, as opposed to going down a pathway which might lead to symptoms such as 'man boobs', prostate enlargement, and hair loss. 
It is a common aphrodisiac herb, and is useful in treating and preventing benign prostatic hypertrophy (BPH).
Men with high stress, poor immune function, poor lifestyle and dietary habits have shown to respond well to this herb, as it is also helpful in restoring nervous system balance.

Tribulus terrestris has been shown to increase testosterone and DHEA in men, which may help to improve sperm quality and motility, and even treat erectile dysfunction.
A Bulgarian study performed in 1998, showed a 61% increase in conception for couples with antisperm antibodies (female immune system attacks sperm cells), who were taking Tribulus. The average time it took couples to conceive after treatment was 5 months.
Tribulus is one of the best male reproductive system supporting herbs.

Epimedium grandiflorum also known as horny goat weed has been used as an aphrodisiac and for increasing sexual desire and performance. The active ingredient Icariin has been shown to increase nitric oxide; increasing circulation to the extremities. It may be useful in aiding sustained erection.

Gingko biloba is traditionally used to improve memory, mostly due it's ability to increase tissue perfusion rate. Since Gingko has a circulatory stimulant effect, it may assist with erectile dysfunction. Gingko is also a potent antioxidant, which may improve the quality of sperm produced. 

Generally speaking, if you can increase your count of 'normal' sperm (see right), you're in with a much better chance at promoting fertilisation, and your lady maintaining the pregnancy (the woman's immune system will 'kill off' a non-viable fertilised egg otherwise). 

There are a number of nutrients that are particularly useful such as Zinc, Selenium, CoQ10, Vitamin C, Lipoic acid and Omega 3. If you take a multi vitamin, make sure it contains these important nutrients!


Some diet and lifestyle tips...

- Clean up your diet. Eat many different colours of fruits and veggies each day. This helps to increase your antioxidant status & produce healthier sperm cells.

- Drink at least 2 litres of filtered water per day. Ensures you have enough fluids to produce a good amount of ejaculatory fluid and stop it from being too thick and sticky.

- Cease alcohol and smoking of all kinds to decrease the toxic burden on your body.

- 30 minutes of physical exercise daily. You don't have to have bulging biceps to produce quality sperm, but the extra oxygen and blood circulation is extremely important for balancing your mind and body.

-   Cease masturbation. Yep that's what I said. It is essential to 'save your sperm' in order to get the mature ones to swim the fastest on the fertile days to win the fertilisation race. In TCM (Traditional Chinese Medicine), they believe the male essence or 'life force' so to speak is in his semen. If you keep as much semen on board as you can, you will have more energy, less lower back pain, and produce stronger offspring.

- Avoid bike riding for long periods of time as it puts a large amount of pressure on the perineum and prostate.

- Avoid saunas, hot showers and baths. I'm not saying you have to freeze in the cold shower in the middle of winter, but keep the water warm, not hot. The testes are designed with their own heating/cooling system and the ultimate temperature is just less than regular body temp (around 36 degrees celcius).  

- For temperature reasons as outlined above, avoid tight fitting underwear. Use loose fitting boxers, or just go commando!

If you are questioning your fertility, I urge you to have some further testing from your health professional to find out more.

Herbal Fertility.

I have seen many new fertility patients lately & I feel like I am steering them in a similar direction, so I thought I'd put it out there for all of you to find out a little bit of information on fertility herbs.

First and foremost, if you are female, and your cycle is irregular for whatever reason, I strongly urge you to take steps to regulate your cycle so it is easy for you to conceive before you decide it is time to have babies.

Regular menstrual cycles gives you the ability to achieve/avoid pregnancy because it makes you and your partner aware of your fertile times. It takes the guess work out of contraception, and it also give you monthly predictors of ovulation, without the use of drugs, or anything really, apart from daily observation of cervical mucous and/or basal body temperature. Simple.

Some herbs to consider for the ladies...

Vitex agnus-castus also known as Chaste tree, is fantastic for regulating the menstrual cycle. This clever little herb assists the ovaries to balance the hormones which stimulate release of the egg from

the ovaries each month (aka Ovulation). It is useful in reducing PMS symptoms (sore breasts, hormonal acne, fluid retention & teariness) and also helps to prevent miscarriage. 

Commonly, but not always, miscarriage has been associated with corpus luteal insufficiency, which unfortunately results in the body having low levels of progesterone.
Progesterone prepares the uterus for pregnancy. After ovulation occurs, the ovaries start to produce progesterone needed by the uterus.
Progesterone causes the uterine lining to thicken, helping to prepare a supportive environment in your uterus for a fertilized egg. 

It is necessary to allow at least three months (or 3 full cycles) of Chaste tree treatment in order to reset your hormones. This also allows you (and your partner) to get used to looking for cervical mucus changes and taking your temperature every morning- knowing when (and when not) to have intercourse on fertile days is the key to baby making! 

Sperm can survive up to 72 hours inside the female reproductive tract. Once the egg is released, it is only viable for about 12-24 hours. This gives you about 3-5 days per month to use the fertile days as much as you can!

A few exceptions to the rule- 
Chaste tree is not the herb of choice for treating Polycystic Ovarian Syndrome (PCOS). The hormones that are commonly imbalanced with PCOS are different to those associated with irregular periods. Speak to your Naturopath if you have PCOS as there are many diet and lifestyle changes that can be made that assist in rebalancing hormones in a holistic way.

Chaste tree can occasionally make menstrual cramps (spasmodic dysmenorrhea) worse for some women. I always warn women who have painful periods about this. Each and every woman is different, so I recommend working with your Naturopath and different herbs if you find Chaste tree is causing your period pain to be worse. 
As a side note- Acupuncture is highly recommended for these cases.



Asparagus racemosus also known as Shatavari is an Ayurvedic herb that gives a woman the 'capacity for a hundred husbands'. Well renowned for it's aphrodisiac qualities, it is a great choice of herb for women who may not be ovulating due to low oestrogen levels. It is also a great herb for women who are breastfeeding, as it is a galactagogue, stimulating breast milk production.

Cimicifuga racemosa or Black cohosh is a commonly prescribed menopausal herb which is equally effective in treating infertility as it is hot flushes. Black cohosh has the affinity for Oestrogen sites in the body, selectively binds receptors, helping to balance low or high Oestrogen levels. This herb is great to use initially to treat ovarian dysfunction, or those women who know they do not ovulate. Since it has such an effect on Oestrogen in the body, it is best to cease use if you fall pregnant, and is not recommended during breastfeeding or if you have any oestrogen dependant tumours (e.g. Breast cancer).

Angelica sinsensis or Dong quai is a general female tonic and assists with all aspects of regulating the menstrual cycle. It is commonly prescribed for women who are considered blood deficient. To clarify, blood deficiency is not always in regards to having low iron status or anaemia. It is to do with the quality of your blood. If your body does not feel you have 'enough' blood, it will very cleverly stop you menstruating or cause you to have 'scanty' blood loss until the blood is back in balance again. Scanty symptoms are commonly: brown discharge, bleeding very lightly for only 2-3 days, feeling tired in the week leading up to your period and feeling cold (generally). Quality, nutritious warming foods are essential. Think slow cooked lamb and roasted veggies. yum! Raw food, although nutrient dense, is a big no-no if your are blood deficient. It takes too much of your body's energy to try and break raw food down to release the energy and use it. Gently steaming and slow cooking are the best ways to increase your ability to build blood. 




These are merely a few commonly prescribed herbs for infertility. There are a whole range of dietary and lifestyle factors that could be standing in between you and your fertile self, so give your Naturopath a call and find out how you can balance your hormones the natural way.

Oil Pulling. Simple, natural detoxification.

Oil pulling is an ancient Ayurvedic healing technique that can be practiced everyday as a means of assisting your body in detoxifying efficiently and hopefully in the long-term,  preventing disease. Read below to find out what's involved.

Modern science has found links between mouth health and overall cardiovascular risk. i.e. The worse your teeth and gum health, the higher your risk of heart attack later in life. Interesting huh?

This is the brand of coconut oil I use

Coconut oil expert Dr. Bruce Fife and author of Oil Pulling Therapy says, "Oil pulling is one of the most remarkable methods of detoxification and healing I have ever experienced in my career as a Naturopathic physician". 



When you put it in your mouth and work it around your teeth and gums it “pulls” out bacteria and other debris. Our mouths are the home to billions of bacteria, viruses, fungi and other parasites and their toxins. Candida and Streptococcus are common residents in our mouths. It is these types of germs and their toxic waste products that cause gum disease and tooth decay and contribute to many other health problems including arthritis and heart disease. Our immune system is constantly fighting these troublemakers. If our immune system becomes overloaded or burdened by excessive stress, poor diet, environmental toxins and such, these organisms can spread throughout the body causing secondary infections and chronic inflammation, leading to any number of health problems. Dr Fife's book is a great read if you get the chance to have a look.


What I have noticed since beginning oil pulling every morning:

- Thinner white coat on my tongue (especially at the back where it tends to get thicker)
- Fresher breath, since the first morning of treatment
- Smooth teeth, no plaque build up by the end of the day, no matter what I eat or drink
 - Improved appetite - feeling hungry for meals at meal times as opposed to snacking every few hours for energy boosts.
- A slight swelling of lymph glands in my neck and a scratchy throat for a couple of days, which cleared quickly (I put this down to a little detox occurring).

Some people might get headaches, skin break outs and changes in bowel motions during the first few days of treatment. Wade it out as it is your body getting back into a natural balance, and the long term benefits of oil pulling far out weigh the few days of possible minor side effects (in my opinion).

Please also note here, I am still breastfeeding my son. I haven't noticed it affect him negatively in any way. I figure the cleaner and healthier I am, the better milk I will give him, and I plan on teaching him how to oil pull once he's old enough :)


How to Practice Oil Pulling:

Traditionally unrefined sunflower or sesame oil was used for oil pulling, but today many other oils are used as well. I use unrefined Organic Coconut Oil, and I'd also consider using Extra Virgin Olive Oil too.

- Ideally oil pulling should be done first thing in the morning on an empty stomach.
- About one tablespoon of oil should be used, but I recommend to work up to a tablespoon over a few weeks until you are used to the sensation of oil in your mouth. The gagging on oil thing isn't so fun!
- A drop of essential oil or a healing oil like oregano can be added if desired. Oregano is a helpful anti-candida and anti parasitic remedy which is very high in antioxidants.
- Swish the oil slowly and methodically, not vigorously & squirt it in between your teeth and gums.
- Try to make sure the oil reaches every region of your mouth.
- Be careful not to swallow the oil.
- Continue swishing the oil for at least 10 minutes, preferably more like 20 minutes.
- The oil will become very thin and whiter in colour by the end of the treatment.
- Spit the oil out and rinse your mouth thoroughly with warm water.
- Brush with a natural toothpaste afterwards. Or test it out- don't brush your teeth that day, and see how fresh your breath is, and how smooth your teeth feel!

I'd love to hear people's oil pulling stories. Feel free to leave a comment!

 

 

To wear your baby

Since becoming a mama, I get a lot of attention when walking around with Max. I know he is cute, but there's more to it. I baby wear. I don't push him around in a pram like everyone else. I do what comes naturally to us. He likes to be carried, and I need two hands to do things during the day, so it's a necessity to have him strapped onto my body.

Because it is an 'unconventional' way of child rearing in the western world, people have said all sorts of comments like: 

Max at 8 months old, breastfeeding at a baby shower in the Manduca

Them: 'You've got your hands full' 

Me: umm actually I need both hands right now, that's why he's in the carrier.

Them:'That looks like good exercise' 

Me:Yes, about as good as exercising when you're full-term pregnant, but you're not :)
 
Them: 'Is he sleeping?'  

Me: Nope he's breastfeeding to sleep. 

This usually has a couple of further responses like: 

Them: 'You can really breastfeed in that thing?' 

Me: Yep, have done since he was a newborn.

Them: And you've lasted so long with the breastfeeding! I just "couldn't" breastfeed.
 
Me: It is so much more practical to have a boob ready than mix formula and sterilise a bottle, and warm it. Actually I might've said that in the wrong order because I've never bottle fed Max, but I'm sure you catch my drift. 

If more women in Australia had the support and encouragement around them to breastfeed for longer than a few days, weeks or months, then they might have succeeded with breastfeeding their children for longer (in my opinion).

  
This is a picture of me with Max when he was about 4 months old. This type of stretchy wrap style baby carrier is called a hug-a-bub. 

Pros: So comfortable! 
          Comes with a DVD to explain how to use
          Keeps baby held snuggly. 
          They usually fall asleep within seconds 
          Adjustable sleeve bits for warmth in winter
          Awesome colours, even your fella can wear as a fashion item!

Cons: I was a little overwhelmed with the amount of fabric you have to deal with, but once I tried it out a couple of times in front of the   mirror, it was easy. 
It's not so practical in rainy weather to just pop on without it getting wet/dirty on the ground if you're trying to maneuver in a car park etc. I got around this by setting myself up in the hug-a-bub before we got into the car. It was another piece of clothing for the day!
                                             
                                             

This is a picture of us at the Gili Islands, Indonesia. Our first family holiday, when Max was 6 & half months old. We wore Max for nearly the whole day, everyday. He slept, boobed and goo gah-ed from the comfort and safety of the Manduca.

Pro's- Clips on, super quick to get baby in or out.
        - Soft, made of organic hemp & cotton
        - Can wear on front or back 
        - Can carry newborn (3.5 kg) through to large toddler/child (20 kg)
                                                 Con's- I'm yet to find any really. :)  
 
 When to start baby wearing?
As soon as they're born, and you are willing & able. I started Max in the Manduca and Hug-a-bub when he was 5 days old, weighing less than 3.5 kg! I still wear him when we go to the shopping centre and he's 11 kg now at 15 months.
 

Max 8 months old with Matt doing stuff around the house.

Where to buy?
I was given the Hug-a-bub, and bought the Manduca from Mother's Direct (ABA store) for less than $145. It has been used nearly every day of Max's life.
If there is one practical item to ask for at your baby shower, it is a Manduca (or Ergobaby which is a very similar design).
I am sure you can even find second-hand ones on eBay or Gumtree.

What about Baby bjorn?
Please don't bother! They are expensive, bad for your back and shoulders, and place enormous amounts of pressure on baby's developing spine.

Put it this way...
Would you prefer to sit in a seat, or hang by your 'bits'? That's the difference between a good baby carrier (Manduca/Ergo) and a baby bjorn.

Some baby wearing facts...
Babies who are carried cry less, settle more quickly, and have less digestive 'colicky' symptoms than those who are not worn/carried.

Babies learn more when they are carried. They spend a longer amount of time in the quiet alert phase (rather than the fussy & crying phase).

Wearing your baby develops the muscles required for sitting, crawling, walking. (FYI Max has been carried a LOT- since he was a newborn. He sat up by himself, completely unassisted on his 4 month birthday, crawled at 6 months, and walked at 11 months).

Offers easy access to breastmilk. Whether the baby wishes to feed for hunger, thirst, comfort, it is there, without them having to ask. Happy days, not just for baby, but also for your milk supply!

Babies who are worn feel secure and safe which helps to foster a solid sense of self. 

This one is probably my favourite point. You can't 'spoil' a baby. Hold them as often as you can, give all you can to them. Let them fall asleep on you, watch their little belly rise and fall with each breath. Be there for them. They are small & totally dependent on you for such a small amount of time, so cherish the moment and just enjoy.

 

   

Coconut & bean love

Those of you who know me know I am a BIG fan of coconut. I make my own body products from it, I use the oil internally and externally and use it in cooking. If there's something I can use coconut in, I will. 
 
Most recently I have discovered the amazingness of coconut palm sugar and coconut nectar. I seriously can't think of enough superlatives to describe how good this stuff is! It is the sap of the cut flower buds of the coconut palm.

A lot of people flip out, or take a step back when they hear the word sugar or carb. I don't. If it is still in its whole form (like the sap from a cut flower) the body knows how to digest and absorb it as a food. It contains the full spectrum of minerals (Potassium, Magnesium, Zinc, Iron and B Vitamins) required to to process it, and therefore has a low glycemic index (G.I) and is safe for people with blood glucose irregularities to use instead of refined white sugar. 

Remember here- moderation is the key. If you have blood glucose issues, there are many other steps required to re-balance your system, and it's to do with making long-term changes to your lifestyle as opposed to simply swapping white sugar for coconut sugar. But by all means, make the swap!

I'd like to share a recipe I have recently had success with using coconut palm sugar in. The recipe is adapted from a typical Japanese dessert, is wheat, dairy, and refined sugar free. I have used all organic ingredients also :)

Adzuki Bean Cake

1.5 Cups cooked Adzuki Beans
2 Cups Wholemeal Spelt Flour
1 Cup Brown Rice Flour
1 & 1/3 Cups Coconut Palm Sugar
2 tsp Bicarb soda 
1/2 tsp Fine Himalayan Salt
3 Free range Eggs
1/3 Cup coconut oil (liquified so it is easy to mix in)
200ml Coconut cream
200ml Filtered Water

Method:

1. Prior to cooking adzuki beans, they first need to be soaked in 4 cups of filtered water for about 1-3 hours to slightly sprout them. this makes them easier to digest.
2. Rinse them, and add them to a saucepan with 1/3 cup coconut sugar (or a bit more if you like them sweeter) and about 4 cups of water.
3. Bring to the boil, then turn the temp down to a simmer for about 40 minutes. you can tell they are cooked when they start to split and are easily mashable with a fork.
4.  Heat a fan forced oven to 160 degrees.
5. Next, in a big bowl, add flours, baking soda, the other cup of coconut sugar and salt. Stir until well combined. 
6.  Break eggs into a cup and give them a quick whisk before adding them to the flour, then add oil, then coconut cream, then water. Beat with hand mixers for about 3-4 minutes (mixture should be smooth and look like a batter).
7. Grease a 25cm round cake tin (mine is silicone) with a little coconut oil and pour half the cake mixture in.
8. Mash the adzuki beans with a fork until they are nice and pasty. Add a layer of beans into the cake tin.
9. Add the last half of the cake mixture on top.
10. Cook in a 160 degree pre-heated oven for about 35 minutes. (You'll know the cake is cooked if you put a skewer into the middle and it comes out clean)
11. Allow to cool on a wire rack.

         Makes about 12 big slices 




This is a very nutrient dense cake. It is not too sweet (which is how I like it) and provides lots of fibre and protein. It's an unconventional way sneak in some legumes into the diet too! 
Our family (2 adults and a toddler) was eating it as a snack for about a week. yummo!
Give it a try this week!