Samantha Brody's Blog

Readers had questions. I have answers!
After my last post on the winter blues, I heard from many readers that they don’t exactly have winter blues, but they do notice that at this time of year that staying productive and motivated is much more difficult. Some people mentioned also that with everything going on in the world (think politics, health crises, lack of good health insurance and more) that they find themselves down in a way that exceeds their normal state at this time of year.

So today, I wanted to share some of the specific questions I got, along with some suggestions for keeping your mood and energy levels up as well as for being more productive and focused during the longer, darker, winter days.
1. Is it normal to be unmotivated in the winter? I feel so badly about doing nothing when I have cleaning to do, calls to make taxes to tend to...
This is a hard question. Actually...it isn't. YES IT'S NORMAL. Am I yelling? Yep, sure am!



It is not only normal to feel unmotivated in the winter, it's normal to feel unmotivated when you have a to-do list that feels impossible to get to even on a good day, week, month, or year. My first comment will be to get my book. Seriously. I'm not even going to give you a shameless self-promotion caveat here. My book walks you through a process of understanding what is most important so you know what not to do on your to-do list.

But beyond this, even if you do know what to do and it's not so daunting, it's not only FINE to spend time on the couch doing nothing...it is imperative for your mental and physical health to have down time when you have absolutely nothing scheduled.

That said, if an inability to move forward with tasks is upsetting or impeding your life, it may be related to depression. If you suspect depression or you try these tips and tricks and they don't work. please see your physician (I can work with you on this locally or virtually in Oregon, virtually in California,  or as a team member online.) If you are having thoughts of self harm, or are in crisis, you can (as of the time of this post) call or text 9-8-8 24 hours a day, 7 days a week to get support.

Another common cause of feeling 'unmotivated' is task paralysis which can happen from overwhelm, but can also be related to ADD. We are learning so much more about how commonly people grapple with an ADD (not neurotypical) brain and as we learn more about this we gain more tools and tactics to manage it. Of course you shouldn't use social media to diagnose yourself, but TikTok has so many creators these days who have tips and tricks that have worked for them, you may find something there that can help you. There are also executive function coaches who might be of help. I even have a friend who runs an annual weekend long "celebration of unique minds" in Austin, Tx called Neurodiversion in the spring.


2. Are there things that can help with setting your circadian rhythm when you’re not going to sleep when it gets dark or waking as the sun rises?
Yes! One of my favorite things is the combination of the blue light box by Philips, and the Daylight alarm clock, also by Philips. If you're having issues with staying productive and energetic at this time of year then this is a great way to work with your body's natural rhythms to support a more energetic state.
3. I’ve heard that activity trackers can be helpful but they’re so expensive, do you have any other ideas that can help motivate me when I just want to curl up on the couch with a cup of tea instead of getting outside?
I have personally had a great experience with wearing a step tracker. When I first started wearing it, I was appalled at how sedentary I was on my work days so I started to keep an eye on my steps and if by early evening I hadn't hit 10k steps (that’s my arbitrary personal minimum goal) I would go out after dinner. Since early pandemic I've been doing much of my practice online so am able to walk consistently during my work hours. Most work days I'm at 25k steps. This has been an absolute game changer for e.

As for trackers, the prices have gone down so much in the last few years. I use a fitbit, which I wear on my ankle because if I wear it on my wrist it doesn't count my treadmill steps. I've been asked more than once if it's an ankle monitor!

My husband has a fitbit watch which he loves. My sister wears a little clip-on fitbit around her neck that was super inexpensive. I also wear an Oura ring that tracks my sleep, O2 saturation and other metrics. Also, if you have an iPhone and you are keeping it on you all the time, your steps will be tracked in your Health app already.
4. I feel like I'm tired all the time in the winter, no matter how much sleep I get. What can I do to increase my energy?
Again, feeling tired can be a symptom of clinical depression so if you think this is a possibility, please go to your doctor to get screened. As for specifically what to do, first up is sleep. That means seven to eight hours for most people, and for some, it means eight to nine. If you have trouble sleeping it’s important to get help to figure out what the problem is, and fix it. Conditions that can negatively affect sleep include sleep apnea, thyroid issues, hormone imbalance, menopause, anxiety, depression, and more. This is something that I typically address in appointments with my clients and you can address with your own physician or health provider.

If you want some help working this out, to see if you're dealing with normal winter blues, depression, or other health issues, please feel free to contact me. You can find information on my virtual consults here, and for local appointments (Portland, OR) see my office website.
The take-home
Remember it's normal to turn inside a bit in the winter. Quiet nights on the couch. Hot tea and close friends. Early to bed. Sleepier nights. Don't begrudge yourself the lovely introspective time that winter affords. But if you need a little more va-voom, try some of these tips, they'll help. If you need more of a boost feel free to sign up for my FREE 7-day (a tip a day by email) Energy Infusion. It's older so might be a tiny bit outdated with language etc, but the tips should be pretty easy to implement ideas for increasing your energy and staying productive.

Yours in health,



 

 

I don't drink coffee. And not because I don't like it. I LOVE it. And not because it isn't healthy, it is.

The sad state of affairs is that when I drink coffee I get reflux and nausea. Every. Single. Time. But more than that. For me, it also leads to anxiety.

This is something I see commonly with my patients and clients. Yes, even with "just" one cup in the morning. Don't get me wrong...I'm not vilifying your coffee. There are many benefits (I'll get into that in another post). But if you have anxiety, headaches, reflux, fatigue, or high blood pressure it might be worth seeing what life is like without coffee. After all, you can't make an educated decision if you don't know how you feel without it. 

Here are some of the reasons that people tell me they drink coffee (and my typical counterargument for those who may do better without it.)
[caption id="attachment_14776" align="alignright" width="239"] OK I had to put this in here. WHY WOULD ANYONE IN THEIR RIGHT MIND DO THIS?![/caption]

It's delicious. (So are sour gummy bears, I don't have those every morning.)
Without it they feel tired. (You don't have a caffeine deficiency, something is making you tired and you should address that.)
It gives them an extra edge/they get more done. (So would cocaine. I mean it's not going to be laced with fentanyl, and it's legal, and has lots of benefits but if this is why you are drinking coffee ask yourself if that is ok with you? If so...good! If not, let's look at why and what else can give more of an edge.)
If they don't drink it they get headaches. (That's withdrawal. Cutting down slowly will prevent this.)
The term "coffee alternatives" makes them cringe.
It's a habit. (Is it a habit that is harmful to you? If so, there are lots of ways to break habits!)
They need it to poop! (Sure, yes. But you should be able to poop without coffee, let's address your digestion.)
A family member drinks it and it's too tempting not to when the smell is wafting through the house. (Fair...but a good enough reason? There are compromises that can be made here.)
A hot drink in the morning is soothing, part of a morning ritual. (There are lots of lovely drinks that can be part of a morning ritual.)

And these are all reasonable. Unless they aren't.

If you feel fine without coffee, if you enjoy it, if you're using it as a drug and you are ok with that, if it is something you're choosing, and it lines up with your values, go for it!

But...I always explain to people that they shouldn't need coffee. There is no such thing as a coffee deficiency. If you're tired and need coffee, there is something wrong. You're not getting enough good quality sleep (for logistical, habitual, or medical reasons). You have a medical situation that needs to be addressed. You have depression (coffee as an antidepressant isn't the worst choice in the world, btw, unless of course you also have anxiety, in which case, not so much.)

So what to do about it?

Stop. For a bit. And see. See how you feel. See what is better and what is worse. See if there are some things you need to get underneath with your health. And go from there.

But but but...what can I do instead?

There are lots of options for what you can do instead of coffee.

The first question to ask yourself is are you trying to cut out caffeine, or just coffee? I, for instance, need to cut out coffee because of my tummy pain. I also don't want to have too much caffeine as it makes me anxious. But a little, for me, is ok. For other people? They can't have any...even green tea can trigger anxiety for some.

Here are my favorite coffee alternatives, I'll go into the details under each one as far as which need it may meet.
[caption id="attachment_14779" align="alignleft" width="225"] I was so happy to find this unsweetened almond milk matcha in Uji, Japan![/caption]

Any of these can be made hot or cold.

Decaf coffee. Some people can tell the difference but if it's good quality water processed decaf it's less of a difference than most people think it will be. Decaf coffee will still have some caffeine but usually much less.

Cold-brew. Cold-brewed coffee will have less acidity and is typically easier on the gut. Note though, it has more caffeine, so be aware. This may be worth a try though if you have reflux and that is the reason you want to stop. I always wish that someone offered a pre-made decaf cold brew. So far I can't find anything.

Black tea. There are so many kinds of black tea. Don't hate on black tea just because Lipton is icky. You can also doctor up black tea with spices (chai) or real creamer/thick alternative creamer (like nutpods) for a fuller mouth feel. Please skip the non-dairy creamer from the supermarket, these are almost always full of chemicals, etc. Note that black tea does have quite a bit of caffeine.

Decaf black tea. Same as above but way fewer types of decaf black tea than regular black tea. I like Choice decaf English breakfast with unsweetened NutPods creamer and half a cube of raw sugar.

Steeped green tea. Again, so many kinds of green tea are available. If you find it too bitter try genmaicha which mixes green tea with roasted popped brown rice. It's much smoother and way less bitter. Also try steeping your tea for a shorter amount of time...it will be much less bitter.

Matcha green tea. This is my morning go-to. I mix a teaspoon of matcha powder with a scoop of hydrolyzed collagen protein in the bottom of a glass. Then I add a little bit of hot water and use a matcha whisk to combine it. Next, ice cubes, followed by unsweetened vanilla hemp milk (use Pacific brand...trust me) or if you prefer almond or coconut milk, pick that! If you want it a little bit sweet you can use a splash of sweetened milk, a touch of honey, or you can mix 1/2-1 tsp of sugar into the original powder.

You can also have this drink hot. With or without the collagen. With or without sweet.

Teeccino. This one has been around for years. It comes in teabags or in granules that you can press in a French Press (much better like this IMO.) It's a combination of roasted herbs that has a thicker mouthfeel than tea...more similar to coffee. They have several flavors, both gluten-free and gluten-full.

MudWtr. I was served an ad for this on the socials. Sucker me bought it. AND it was great. From their website: "MUD\WTR™ is a coffee alternative consisting of organic ingredients lauded by cultures old and young for their health and performance benefits. With 1/7th the caffeine of coffee, mud gives you natural energy, focus and more without the jitters and crash."

Crio Bru. Ground cacao that you press in a French Press. If you can't have any caffeine at all this might not be the best choice as chocolate does have caffeine in it. From their website: "Roasted, ground, and brewed just like coffee, brewed cacao has the amazing flavor and aroma of pure dark chocolate. While it brews like coffee, you get the benefits of cacao- a superfood prized by ancient cultures for its energizing and restorative properties."

Herbal tea. So. Many. Options. I'll just send you to the health food store to peruse the choices.

Water with lemon. Simple. Soothing. Delicious.

Enjoy, Y'All!

I know so many people are itching to get back out there, to get back to pre COVID-19 “normal.” But the truth is we are far from that possibility. At some point we will all, personally, be touched by this virus. 

Today, July 2, 2020 there have been 516,000 deaths reported worldwide from COVID-19.

FWIW I think in the end we will find that this is a significant underrepresentation of the numbers as it now appears that this virus was circulating for months before we caught wind of it. I bet anything that thousands of people in the US, or even tens of thousands who were thought to have died from pneumonia or stroke actually died of COVID-19 related pneumonia or stroke.

But let’s stick with reported numbers for now. In the US alone today total confirmed cases in the country have reached more than 2.7 million, with more than 130,000 deaths. 

And it’s not just old people or those with chronic illnesses who are falling prey to this virus.

I have a colleague who was the picture of health pre-COVID-19 and 3 months later she is still gasping for breath when she exerts herself.

I have a patient who has had a fever for three months.

And another who has completely lost her sense of taste and smell.

Three of my friends have lost a parent to COVID-19.

Please understand that just because people don’t die from it doesn’t mean they won’t have long term health repercussions from it. We need to figure out how to start reporting numbers regarding other statistics than dead or not dead. In our clinical practices my colleagues and I are starting to see cardiac and clotting issues, as well as an increase in autoimmune diagnoses in young healthy people who had very mild symptoms early on. The truth is we know very little at this point, still. The best thing we can do is listen to the scientists who have been studying virology and epidemiology for decades. And what they are saying is that we are not out of the woods yet. By far.

So now what? Do we follow the guidelines being offered by each state?

What about those of us who feel our rights are being impinged upon when it is mandated to stay 6 feet away from people, or to wear a mask?

What about those of us who think the concerns about COVID-19 are being exaggerated? Or those who say ‘well my family isn’t at high risk so I’m not worried about it’ (I had a 22-year-old patient tell me this the other day).

I’m not in any of these camps FWIW but I know people who are. And to these people I’ll say this:

What if you decide that it’s not about you?

This may be naïve but I want to believe that we all want to be kind. To make a difference. To help. And if masking and social distancing turns out to not make a difference (this is almost impossible but let’s just say that’s the case) then the worst thing that has happened is that you’ve made an effort to help and it didn’t work. By wearing masks to make an effort to protect others, and by practicing social distancing, we are taking care of our neighbors and our friends. Our families, and our communities. And of course the health care workers on the front lines.

We are all in this together.

My next post will be about what kind of masks are available and what’s on the horizon…let me know if you have any other questions that I can answer.

(MARCH 2, 2020 COVID-19)

I drafted this post a few days ago and started this section with "Well, it looks pretty clear that we are going to be dealing wtih COVID-19 on our home turf in a hot second."

Apparently I was correct. I'm in the Pacific Northwest and we have 3 cases in Oregon, close to where I live, and at least 18 in Washington where 5 people have died. There have likely been many more exposures and we are going to have many more cases.
My advice as of a few days ago? Don't panic.​
That is still my advice.
​
It is starting to look like there are many infections that are pretty mild, or even asymptomatic. We know this now because there is mass testing being done in a few places (that's not likely to happen here, FWIW.)
​
But just because you don't panic doesn't mean you shouldn't be aware and be prepared. This isn't just for yourself. Planning ahead helps "put slack in the system" (here is a great twitter thread on what that means and why you should do it). I'm an 'err on the side of caution' person by my nature. So given that, here is what I am telling my clients and patients who ask:



[caption id="attachment_14840" align="alignright" width="300"] Y'all, throw your tissues in the garbage...[/caption]

If you're sick, stay home. If your kids are sick, keep them home. Staying home if you're sick, and maybe in the face of a widespread outbreak even if you're not sick but have the ability to do so, will 'flatten the curve' allowing a lighter burden on the entire medical system. Here is an article on the Scientific American blog that explains this very well. Please give it a read.
Keep your immune system in tip top shape. This means take your vitamin D. Rest. Get plenty of sleep. Drink water. Get outside. Don't panic.
Get a backup supply of your medications. Some sources are saying a week's worth, I'm saying a month or two, just in case. If you have any history of asthma be sure your meds are up to date. Check the label!
Pick up food that can last a few weeks to a month in case you decide to hunker in place, or simply not put more of a burden on the system if there is any kind of outbreak in your area. See #1.
Reconsider travel. Trust me, this one pains me. I'm not excessively worried about planes per se, but if it would be a problem for you if you get stuck somewhere (logistically or financially) you might want to take that into consideration.
Wash your damn hands. 20 seconds. With soap. All surfaces. Before and after you prepare food. After you've handled things that a lot have people have also handled (as in after you go food shopping). After you use the bathroom. And while you're at it, go ahead and keep this up fo-evah. Please.
Cough and sneeze into the crook of your arm or into a tissue (which you can then put in a plastic bag and dispose of when you get to a garbage). If you are sick wear a mask to keep others from breathing in your respiratory droplets (at this time masks are not recommended if you are not sick as their main purpose is to keep you from getting other people ill.)
Talk to your boss. Ask what the company plan is if you are not able to be at work because you are sick, or for parents, if schools are closed.
Don't panic. For reals. It appears that most people will have a mild version of this virus. But it's up to all of us to help protect the most vulnerable among us from COVID-19. Let's do what we can.

If you have specific questions about what might help you bolster your immune system, or want assistance working up a personalized plan for supporting your immune system, feel free to schedule a visit at the office or online. I'm here.

Yours in Health,



 

 

I don't drink coffee. And not because I don't like it. I LOVE it. And not because it isn't healthy, it is.

The sad state of affairs is that when I drink coffee I get reflux and nausea. Every. Dang. Time. But more than that...it also makes me more anxious.

This is something I see commonly with my patients and clients. Yes, even with "just" one cup in the morning. Don't get me wrong...I'm not vilifying your coffee. There are many benefits (I'll get into that in another post). But if you have anxiety, headaches, reflux, fatigue, or high blood pressure it might be worth seeing what life is like sans coffee. After all, you can't make an educated decision if you don't know how you feel without it. 

Here are some of the reasons that people tell me they drink coffee (and my typical counterargument for those who may do better without it.)
[caption id="attachment_14776" align="alignright" width="239"] OK I had to put this in here. WHY WOULD ANYONE IN THEIR RIGHT MIND DO THIS?![/caption]

It's delicious. (So are sour gummy bears, I don't have those every morning.)
Without it they feel tired. (You don't have a caffeine deficiency, something is making you tired and you should address that.)
It gives them an extra edge/they get more done. (So would cocaine. Seriously though...it's a very health form of speed but it is exactly that if you are using it for this reason. Is that ok with you? If so...good! If not, let's look at why and what else can give more of an edge.)
If they don't drink it they get headaches. (Um, this means they're addicted. Cutting down slowly will prevent this.)
The term "coffee alternatives" makes them cringe.
It's a habit. (Is it a habit that is harmful to you? If so, there are lots of ways to break habits!)
They need it to poop! (Sure, yes. But you should be able to poop without coffee, let's address your digestion.)
A family member drinks it and it's too tempting not to when the smell is wafting through the house. (Fair...but a good enough reason? There are compromises that can be made here.)
A hot drink in the morning is soothing, part of a morning ritual. (There are lots of lovely drinks that can be part of a morning ritual.)

And these are all reasonable. Unless they aren't.

If you feel fine without coffee, if you enjoy it, if you're using it as a drug and you are ok with that, if it is something you're choosing and it lines up with your values, go for it!

But...I always explain to people that they shouldn't need coffee. There is no such thing as a coffee deficiency. If you're tired and need coffee, there is something wrong. You're not getting enough good quality sleep (for logistical, habitual, or medical reasons). You have a medical situation that needs to be addressed. You have depression (coffee as an antidepressant isn't the worst choice in the world, btw, unless of course you also have anxiety, in which case, not so much.)

So what to do about it?

Stop. For a bit. And see. See how you feel. See what is better and what is worse. See if there are some things you need to get underneath with your health. And go from there.

But but but...what can I do instead?

There are lots of options for what you can do instead of coffee.

The first question to ask yourself is are you trying to cut out caffeine, or just coffee? I, for instance, need to cut out coffee because of my tummy pain. I also don't want to have too much caffeine as it makes me anxious. But a little, for me, is ok. For other people? They can't have any...even green tea can trigger anxiety for some.

Here are my favorite coffee alternatives, I'll go into the details under each one as far as which need it may meet.
[caption id="attachment_14779" align="alignleft" width="225"] I was so happy to find this unsweetened almond milk matcha in Uji, Japan![/caption]

Any of these can be made hot or cold.

Decaf coffee. Some people can tell the difference but if it's good quality water processed decaf it's less of a difference than most people think it will be. Decaf coffee will still have some caffeine but usually much less.

Cold-brew. Cold-brewed coffee will have less acidity and is typically easier on the gut. Worth a try if you have reflux (although I still recommend trying to be low caffeine if for a bit to see how you feel.) I always wish that someone offered a pre-made decaf cold brew. So far I can't find anything.

Black tea. There are so many kinds of black tea. Don't hate on black tea just because Lipton is icky. You can also doctor up black tea with spices (chai) or real creamer/thick alternative creamer (like nutpods) for a fuller mouthfeel. Please skip the non-dairy creamer from the supermarket, these are almost always full of chemicals, etc. Note that black tea does have quite a bit of caffeine.

Decaf black tea. Same as above but way fewer types of decaf black tea than regular black tea. I like Choice decaf English breakfast with unsweetened NutPods creamer and half a cube of raw sugar.

Steeped green tea. Again, so many kinds of green tea are available. If you find it too bitter try genmaicha which mixes green tea with roasted popped brown rice. It's much smoother and way less bitter. Also try steeping your tea for a shorter amount of time...it will be much less bitter.

Matcha green tea. This is my morning go-to. I mix a teaspoon of matcha powder with a scoop of hydrolyzed collagen protein in the bottom of a glass. Then I add a little bit of hot water and use a matcha whisk to combine it. Next, ice cubes, followed by unsweetened vanilla hemp milk (use Pacific brand...trust me) or if you prefer almond or coconut milk, pick that! If you want it a little bit sweet you can use a splash of sweetened milk, a touch of honey, or you can mix 1/2-1 tsp of sugar into the original powder.

You can also have this drink hot. With or without the collagen. With or without sweet.

Teeccino. This one has been around for years. It comes in teabags or in granules that you can press in a French Press (much better like this IMO.) It's a combination of roasted herbs that has a thicker mouthfeel than tea...more similar to coffee. They have several flavors, both gluten-free and gluten-full.

MudWtr. I was served an ad for this on the socials. Sucker me bought it. AND it was great. From their website: "MUD\WTR™ is a coffee alternative consisting of organic ingredients lauded by cultures old and young for their health and performance benefits. With 1/7th the caffeine of coffee, mud gives you natural energy, focus and more without the jitters and crash."

Crio Bru. Ground cacao that you press in a French Press. If you can't have any caffeine at all this might not be the best choice as chocolate does have caffeine in it. From their website: "Roasted, ground, and brewed just like coffee, brewed cacao has the amazing flavor and aroma of pure dark chocolate. While it brews like coffee, you get the benefits of cacao- a superfood prized by ancient cultures for its energizing and restorative properties."

Herbal tea. So. Many. Options. I'll just send you to the health food store to peruse the choices.

Water with lemon. Simple. Soothing. Delicious.

Enjoy, Y'All!

Readers had questions. I have answers!
After my last post on the winter blues, I heard from many readers that they don’t exactly have winter blues, but they do notice that at this time of year that staying productive and motivated is much more difficult. Some people mentioned also that with everything going on in the world (think politics, health crises, lack of good health insurance and more) that they find themselves down in a way that exceeds their normal state at this time of year.

So today, I wanted to share some of the specific questions I got, along with some suggestions for keeping your mood and energy levels up as well as for being more productive and focused during the longer, darker, winter days.
1. Is it normal to be unmotivated in the winter? I feel so badly about doing nothing when I have cleaning to do, calls to make taxes to tend to...
This is a hard question. Actually...it isn't. YES IT'S NORMAL. Was I yelling? Damn right I was.



It is not only normal to feel unmotivated in the winter, it's normal to feel unmotivated when you have a to-do list that feels impossible to get to even on a good day, week, month, or year. My first comment will be to get my book. Seriously. I'm not even going to give you a shameless self-promotion caveat here. My book walks you through a process of understanding what is most important so you know what not to do on your to-do list.

But beyond this, even if you do know what to do and it's not so daunting, it's not only FINE to spend time on the couch doing nothing...it is imperative for your mental and physical health to have down time when you have absolutely nothing scheduled.

That said, an inability to move forward with tasks is upsetting and can be related to depression, or just feeling down. If you suspect depression or you try these tips and tricks and they don't work. please see your physician (I can work with you on this locally in Portland or as a team member online.)


2. Are there things that can help with setting your circadian rhythm when you’re not going to sleep when it gets dark or waking as the sun rises?
Yes! One of my favorite things is the combination of the blue light box by Philips, and the Daylight alarm clock, also by Philips. I have links for those here but you can also just search them on Amazon. If you're having issues with staying productive and energetic at this time of year then this is a great way to work with your body's natural rhythms to support a more energetic state.
3. I’ve heard that activity trackers can be helpful but they’re so expensive, do you have any other ideas that can help motivate me when I just want to curl up on the couch with a cup of tea instead of getting outside?
Regarding trackers, for the record, a recent study showed that as a rule they don’t actually help you lose weight or get more fit.

That said, I have personally had a great experience with wearing a tracker. When I first started wearing it, I was appalled at how sedentary I was on my work days so now I keep an eye on my steps and if by early evening I haven’t hit 10k steps (that’s my arbitrary personal minimum goal although as of posting this I'm at 39 days of over 15k!) I go out after dinner. If the weather is seriously beyond dreary or too icy I get on my treadmill or my mini-elliptical I recommended in my last post. The treadmill wasn't cheap but after getting it my back pain got so much better I stopped my massages and regular physical therapy and it ended up paying for itself. The mini-elliptical is under $100–not in reach for everyone but a good investment.

As for trackers, the prices have gone down so much in the last few years. I have a misfit shine which I wear on my ankle because if I wear it on my wrist it doesn't count my treadmill steps. My husband has a fitbit watch which he loves. My sister wears a little clip-on fitbit around her neck that was super inexpensive. Also, if you have an iPhone and you are keeping it on you all the time, your steps will be tracked in your Health app already.

As for motivation I recommend finding someone who also wants accountability and either walk or exercise together or check-in regularly. When I’m in a particularly bad spot I email a friend and agree to send $50 to an organization I hate if I don’t get off of my butt and go to the gym.
4. I feel like I'm tired all the time in the winter, no matter how much sleep I get. What can I do to increase my energy?
First of all, feeling tired can be a symptom of clinical depression so if you think this is a possibility, please go to your doctor to get screened. As for specifically what to do, first up is sleep. That means seven to eight hours for most people, and for some, it means eight to nine. If you have trouble sleeping it’s important to get help to figure out what the problem is, and fix it. Conditions that can negatively affect sleep include sleep apnea, thyroid issues, hormone imbalance, menopause, anxiety, depression, and more. This is something that I typically address in appointments with my clients and you can address with your own physician or health provider.

If you want some help working this out, to see if you're dealing with normal winter blues, depression, or other health issues, please feel free to contact me. You can find information on my virtual consults here, and for local appointments (Portland, OR) see my office website.
The take-home
Remember it's normal to turn inside a bit in the winter. Quiet nights on the couch. Hot tea and close friends. Early to bed. Sleepier nights. Don't begrudge yourself the lovely introspective time that winter affords. But if you need a little more va-voom, try some of these tips, they'll help. If you need more of a boost feel free to sign up for my FREE 7-day (a tip a day by email) Energy Infusion. It's full of great, easy to implement ideas for increasing your energy and staying productive.

Yours in health,



 

 

The lack of sunshine and shorter days take a toll on so many of us.  
My patients in the dark of winter suffer more with depression, they are more tired, their PMS is worse. In addition, I see more issues with sleep, with unwanted weight gain, with stress. And as you know if you've been reading my emails or work, I hold that increased stress will make most of our health conditions worse, even those that don't have a direct association.

And it's not just the Pacific Northwest where we see the profound effect of shorter, darker days. When I practiced in the Northeast I saw it all the time, Even people who live in sunnier climates can feel the effects. Here is another post that talks a little bit about why are prone to feel down in the winter months.

Does this mean that the lion's share of people have a diagnosis of SAD, or seasonal effective disorder? No, of course not. But there are things that all of us can do to feel better during this time of year.
Implement these simple things to lift your spirits and energy this season. 
1. Be attentive to your circadian rhythm.
Remember that our brains are set up to function before we had artificial light. Even more so before we had blue spectrum light via our smart phones, tablets, computer screens and televisions. This is important because our normal circadian rhythms are altered by artificial light affecting everything from your sleep to your metabolism, energy, immune function, and mood. If you start to turn the lights down in your home early in the evening when it gets dark and you make sure to turn bright lights on first thing that will help your body stay in a good rhythm.

In the winter it's even more important to get yourself to bed at a decent hour so you line up your own rhythms with the natural cycle of light and dark.

2. Move it!
Exercise is so important for keeping your mood and health in good order all the time but particularly in winter. We are so geared to want to curl up in the colder weather, and stay in bed just a teensy tiny bit longer that exercise is often one of the first things to go. Make a plan for how you're going to get your body moving in the winter. If you usually get out for walks for your exercise and the weather keeps you indoors, have a plan B!

I love the treadmill I installed under my desk at home (I use an up/down riser for my computer and the treadmill is pretty lightweight and can be stored against the wall if you don't want to use it.) I work several days a week from home and this has been a complete and utter game changer as far as my experience of the winter blues!

And if you don't have room for that? I also have a mini elliptical trainer that I used on the regular before I got the treadmill. Now I use that one when I'm watching TV or a movie and want to make sure I'm not on my butt for too long.

3. Get outside.
About 5 years ago I was working with a yoga teacher on a shoulder injury and the topic of my irritable mood came up (it's amazing what comes up when you're doing yoga!) She made me promise to "get my face in nature" every day, no matter what. She preferred a walk but even if not, to stand outside for 10 minutes, rain or shine. Our bodies are meant to be in the elements, even if it's cold out.

Do you suffer at all in these shorter days? If so, check out my free 7-day Energy Infusion. One tip a day for 7 days including more ideas about how to implement a few of the tips above. :)

Yours in Health,



 

 

Chinese New Year follows the Chinese lunar calendar and typically falls somewhere toward the end of January (this year it falls on the 25th), just about the time that most people have started to wane on their resolutions.

This tendency to wane is the reason that I recommend having themes or intentions instead of resolutions, and one of the reasons that I love Chinese New Year.

If we have themes or intentions instead of making resolutions we leave room for the fact that life happens. Because truly, when we fall short it is so rarely about willpower. It is more likely about not choosing the right goal, or not having the right support, or even about our own subconscious getting in our own way. 

Because of this, throughout the year I take advantage of all of the 'new beginnings' I can find. This includes Chinese New Year, the spring, summer, winter, and fall solstices, the Rosh Hashana, and others that have meaning just for me. 

On these new beginnings I reassess my values as well as reassess how I want to feel in my body and mind (you can find these exercises in my book) and then I regroup if necessary (goodness, life is complicated and regrouping is so often necessary!)

In addition to providing us with another opportunity to reflect, each Chinese New Year is rich in symbolism as they are associated with an animal from the Chinese zodiac. 2019 was a year of the pig and this year is...

A Year of the Rat

I, personally am not a rat fan. Those of you who know or follow me may remember that we had rats in our house (ahem, walls) right before my book was published. My husband thought we should stay in the house while we were dealing with the 'situation' but I was a hard no on that. We had the opportunity to stay in an apartment across the street and I was there quicker than you could say "ratfarts."

But in Chinese astrology and culture rats aren't bad. There are good qualities and difficult qualities. Just like every year. Just like life.

Qualities of the Rat include cunningness, hard work, strong vitality and cleverness. As the start of the cycle of zodiac animals, the Rat represents the beginning of a "new day."In traditional culture, Rats are a sign of wealth and surplus. People born in the year of the rat are thought to have quick minds with active and full imagination, and a sharp ability to observe the world around them. They have the reputation of being prosperous and wealthy and take advantage of opportunities the spy.

Rituals of the Chinese New Year

As an acupuncturist with a masters in Chinese medicine (I completed that degree after my doctorate in Naturopathic medicine) I feel particularly drawn to make note of and participate in the rituals of this holiday. 

I will note though that I try to be careful about cultural appropriation, which means taking someone else's cultural ideas and rituals and using them for exploitation or personal gain. We see this with caricatures and making light of things that are important to people's cultural heritage. And, as someone who strives to understand world cultures, and someone who spent a great deal of time living in a community that celebrated just about every holiday out there, I do include celebrations and rituals that may not be those I was born to. Not everyone will be comfortable with this, however. Feel into what feels right and respectful for you.
Some common rituals of the Chines New Year include:
• As part of the run-up (if you're reading this when I post it, that would be now!) it is considered traditional to clear clutter to make way for the new! Clean out the cabinets, banish clutter and make your space beautiful.

• Catch up with family and friends

• Watch traditional dance or fireworks shows

• Eat traditional treats such as glutinous rice balls or dumplings, especially on the Eve of the New Year, and the 1st and the 5th

• Give away satsumas or mandarin oranges to friends and coworkers, they are a traditional symbol of good fortune and abundance.

• Send greeting cards to loved ones, family, and friends

• Wear red clothing and use red everywhere feasibly possible during New Year preparations. Red is considered auspicious all the time in Chinese culture and during the Lunar New Year it is especially so.
How to Make your Own Fresh Start

In addition to clearing clutter from my home for this holiday, I use it as a time to clear emotional and physical clutter from my body as well.

It's a great time to re-up your commitment to your values, your health, and your self-care. A great way to do this that is in alignment with the holiday is acupuncture. I do acupuncture in my clinic (we even bill insurance) and most communities have at least one practitioner.

Acupuncture is a great way to settle the mind, nourish yourself, heal, and get in touch with your deepest intentions for your life and year ahead. Come in and refresh to help find your perfect balance. 

Happy New Beginnings,

I can’t believe it’s been an entire year since my book came out. And what a year it’s been!

Dozens of podcast and radio interviews.

Articles in some of the best read online magazines.

And of course my reading and book launch at Powell’s City of Books in downtown Portland.

My heart.

Almost 200 people showed up on a dark/cold/rainy winter night. They ran out of books. And chairs.

My sincere thanks to each of you for your support over the last year. Your encouragement and feedback have fueled my soul.

What an amazing journey so far. And more, of course, to come!

Happy New Year y’all. Sending all the love. 

Around this time of year, the internet is flooded with articles about making New Year’s Resolutions, goals, and plans. I’m a big fan of looking ahead but I am adamantly opposed to resolutions. Why? Because not only is it human nature to have trouble sticking to change, but with resolutions, we create an all-or-nothing situation that practically guarantees we will feel that we’ve ‘failed’. It’s do or don’t do. You know, if you follow me at all, that I don't believe that it is possible to fail at self-care.

Let me be clear, that doesn't mean that I think that everyone will follow through with their resolutions.

In one study only 19% of people were able to keep their resolutions long term. In my experience with patients and clients, I would say often even lower than that. And then, from where I sit, worse than not keeping the resolutions, I see patients and clients drowning in self-deprecation, self-judgment, and shame they layer onto themselves for not keeping resolutions.... “Again.”

This makes the concept of turning over a new leaf another opportunity to judge ourselves harshly. And really, who needs that?

But there’s more to consider: What do we want to model for our friends, our families, our children? For most of us, we want to model that it is important to help others but not to put everyone else first at the expense of taking care of ourselves.

We want to show that knowing what is most important is invaluable and that making choices in alignment with our values is imperative.

And we want to teach that true kindness to ourselves means not trying to do it all and then feeling badly that we can’t. 

But do we then skip resolutions altogether? The things we tend to choose as resolutions are things that are important to us, that we’ve been trying to change to no avail. And I am a HUGE fan of getting clear about what is most important and working toward this for ourselves. 

What is the answer then? 
Themes or intentions.
Having New Year's themes instead of resolutions allows room for goals shifting with life shifting. Because if there’s one thing you can count on it’s that life shifts.



If you have a theme for the year you can put intention toward making changes without a box that hems you in. There is no failing. One choice out of alignment doesn’t mean it’s a done deal, that you’ve blown it all. It just means that you're human.

Part of the approach I encourage is to identify the theme, and then to revisit it over the course of the year, once a month (I usually pick the 1st but it could be any day, really) working on new and more effective ways of lining your choices up with your values.

Most often for myself, I'll have a few themes I’m working on. Some years I end up with one theme, and others I end up with a handful. There are even times when I carry a theme over to the next year because I haven’t quite gotten to where I wanted to be. New Year’s is a great time to make change because it’s on our minds, but in the end, it’s just an arbitrary day. If you want to have your life look differently than it does now, you can’t keep doing the things you’re doing. Themes allow us to focus on what we DO want, rather than on what we don’t. 
One of my New Year's themes for this year is to prioritize family time.

This means scheduling time for being with my husband and son without devices.
It means booking a trip each quarter to visit with my mom on the East coast. 
And it means altering my work schedule to be home in the afternoons 3 days a week, and being sure to have mornings on the weekends to just be present before my teenager heads out for whatever soccer situation he has going that day (and let me tell you, there are always soccer situations in my world.)

I know that there are people who spend weeks trying to come up with themes but honestly, you can just pick something that you think will help you. You can always choose an additional theme as you have time for more self-reflection, or you can always shift gears. That’s the magic of themes instead of resolutions! 
What is one theme you can make for the upcoming year and what are three things you can do in January to support your intentions? For each of those items, note two specific things you can do to support each of them.

I hope you have fun with this, and a wonderful, fulfilling new year!
Yours in Health,