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A recent article in Alive magazine got me thinking. What is self care? The medical definition refers to a patient’s ability to follow through with doctors’ orders. How will they be able to take the steps necessary to build health.

In modern marketing, self care has been used to peddle spa treatments, luxury shoes and exotic travel. Are these items, for example, necessary to health? They may be very pleasant and desirable but they don’t have any direct benefit to your organism.

This is where it is important to understand that self indulgence (what’s a little dark chocolate between friends?) is lovely but it is not self care. By defining self care as those luxuries, we leave out huge swaths of individuals who can’t afford them or who don’t have access to them (maybe they’re tied down with family responsibilities or travel is unsafe).

And I’m in the business of supporting self care. Yoga therapy is not something that is done to you, like massage. Yoga therapy is the active process of evaluating where we’re at now and deciding what simple techniques can be employed (ie self care) to bring more balance. Almost anyone, anywhere can practice yoga therapy. As a yoga therapist, I spend considerable effort to communicate the tools clearly and freely. In this, I hope to include as many as are interested in the self care rituals.

When you are evaluating your lifestyle and thinking about improving your mood, physical health or mental abilities, please consider your responsibility in making that happen. Ultimately, no one practitioner can “fix” you. It’s up to you to take responsibility for your own self care. It’s not a “luxury” to hit your yoga mat or take time to therapeutically relax. It’s not something that goes on the “to do” list only to be outmuscled by shopping or travel (something more fun). Yoga is self care … health care.

Please try some of the free video resources on this site. It takes as little as 10 minutes a day, and can be absolutely free, to practice true self care.

As many of you know, I enjoy escaping and embodying a “hippie” sort of lifestyle for several months a year. My refuge is a 17′ travel trailer that we have outfitted with all the comforts necessary. When you spend that much time on the road, you need to make a commitment to healthy lifestyle which means you’re not really “on vacation”. That means eating healthy, bringing my yoga mat along and maintaining a meditation practice.

In this video, I try (with my little iPhone) to give you a sense of the space inside the trailer and I demonstrate preparation of a lovely Thai style shrimp stir fry. It’s always fun to peak into someone else’s kitchen, I think, and this one is unusual… about 50 square feet or less. Let me know if you try the recipe and send me your tiny kitchen tips.

Our modern lives are permeated with advanced chemicals.  Compounds that would be unrecognizable just 100 years ago abound in everything from foods to fabrics to manufacturing processes.   Although each of these compounds has been tested for safety, I sometimes wonder about the cumulative exposure.  

In laboratory settings, research scientists expend due diligence to create a test environment where most things stay the same so they can study variability of the factors under study.  The real world isn’t like that.  The mercury in my dental fillings is probably safe on its own but what if my toxic exposure is increased by my personal care products, living next to a factory and drinking from the heavily industrialized great lakes?  

It makes sense to reduce your chemical exposure wherever possible.  Cleaning vinegar is a relatively recent discovery in our household but has quickly become popular as it eliminates so many other cleaning and household products…. all of which have complicated chemical backgrounds.

By contrast, vinegar is really just watered acetic acid which is produced by the fermentation of ethanol or sugars by acetic acid bacteria.  It has been around for millennia.  Cleaning vinegar is a stronger solution than that we use for cooking, usually 10% or more.  It costs about $4 for 2.5 litres at your local grocery or hardware store making it a very economical choice.

And what can you do with cleaning vinegar?  There are probably so many more uses but here are a couple occurring in our house regularly:

1. Clean the bathroom.  Use full strength on a micro-fibre cloth to clear soap scum, disinfect and polish.  Rinse with clear water.  To sanitize, leave on the surface for 10 – 30 minutes before rinsing.
2. Clean your floors.  Use ¼ cup vinegar to 1 gallon hot water and dissolve grease, stains and sticky gunk.  I don’t rinse but if you have a shiny finish, your floor might need one.
3. Polish mirrors and glass.  Prepare a spray bottle with ½ cleaning vinegar and ½ water.  Use like Windex.
4. Dissolve hard water calcification in the washing machine or coffee maker.  The vinegar is acidic and can be corrosive if used too frequently.  I just add about ¼ – ½ cup full strength to the machine (in the fresh water container of the coffee maker or the drum of the washer) and run the machine through a normal cycle.  Run two or more clear water cycles afterward to rinse thoroughly.
5. Add as a laundry rinse to brighten.  Dullness in clothing can be due to soap residue.  Adding ¼ vinegar through the fabric softener dispenser can dissolve that scum and brighten fabrics.  Test any precious pieces first in a discreet area because vinegar can fade.
6. Kill weeds!  Use full strength in a spray bottle directly on weeds.  It will kill all plant life so take care when using in the lawn.  Use a very directed spray, right into the base of the plant.  It’s not as long lasting as herbicides and deep rooted plants like dandelions can recover, but it’s much safer for pets and kids.

Unfortunately, it is has not proven effective on Coronovirus so other disinfectants (like 70% rubbing alcohol) can be sparingly used on high touch surfaces.

               

Time to get ready!  Step into the shower and look at the variety of products awaiting your ritual.  Shampoo, conditioner, body wash, deodorant soap, shaving lotion and many other products have become a supposed necessity to modern hygiene.  But are they?  Was it all those ads during the soap operas that convinced us that our natural body processes were horribly smelly and disgusting requiring immediate intervention with chemicals?

                Let’s step back and re-evaluate.   Why does shampoo have to lather?  Why do we need to deodorize our belly skin?  Why do we need a separate cleansing agent for our scalp?  Isn’t it skin too?

                Just as in cleaning our homes, cleaning our bodies has become a toxic soup of artificial, and probably unnecessary, chemicals that could be seriously harming our bodies and our environment.  The David Suzuki Foundation identifies the worst offenders (https://davidsuzuki.org/queen-of-green/dirty-dozen-cosmetic-chemicals-avoid/).  It might be interesting to go on a treasure hunt in your bathroom to see what you discover.

                This issue came into my awareness during a conversation with a friend years ago regarding menopause.  The poor thing was in the thick of hot flashes and other indignities when her doctor offered relief in the form of a skin cream.  It worked!  And she was having a tough time.  So I got to thinking… if a skin cream could affect her hormones enough to fix those serious issues, what am I putting on my skin that is affecting my hormones indiscriminately?  Hormone disruption with environmental toxins is a serious concern for me as it has been linked such diverse problems as breast cancer and obesity (*1).

Shampoo Alternatives

1. Mix one part baking soda and one part apple cider vinegar.  Shake well and apply about 1 or 2 teaspoons to hair once wet.  Work into scalp.  Rinse well.

2. Use a shampoo bar 

 instead of a bottle.  It’s great for travelling as there are no liquids to pack in your carry on.  It can also be used on the body.  There are several options online.  Check the ingredients to be sure you understand each one and it is a natural substance.  The ingredient list should be under ten items. 

3. A special nod to dandruff shampoo users.  The harsher chemicals in traditional shampoos strips oils excessively from the skin (scalp) causing dry patches and opportunities for irritation.  Switching to softer cleansers creates healthier skin less likely to break out.  As a prescription for break out times, try rubbing in coconut oil to scalp and leaving it for about 10 or 15 minutes.  Wash as usual.  The coconut oil is nourishing, anti-fungal and cooling.

Conditioner Alternatives

Unless you have very long, fine hair that tangles a lot, chances are you can skip purchased conditioner.  Conditioner was never intended to work at the root but nearer to the ends of hair.  Try applying a little argan or coconut oil to the ends (be extremely sparing) and then rinsing out excess under warm water in shower.  The myriad of products we apply to smooth, straighten, plump or control hair is dizzying.  I bet your family and friends would still love you if you let your hair go a little more natural.

Deodorizing Soap Alternatives

1. You’re honestly not that smelly everywhere.  There are a couple key areas where things can get a little funky.  You know where they are.  All other exposed skin is fine for water only unless you have ground in dirt or axle grease to clean.  Consider using the hair cleanser on the smellier bits (they usually have some association with hair follicles as well so that makes sense, doesn’t it?).
2. For the dirtier places, like after changing your oil or planting the garden, try a castile based soap (like Bronner’s).  It is oil based and the oil helps dissolve the grease on your body that might be holding the dirt. 

Moisturizer Alternatives

1. Raid the kitchen for olive oil.  Slather on oil before shower then let the warm water rinse the excess.  Pat dry gently with a towel after and your skin should be silky smooth.
2. Make your own body butter.

In a glass 2 cup measure, add ¼ cup coconut oil, ¼ cup olive oil, ¼ cup cocoa or shea butter and a few drops of essential oil for fragrance.  Melt slowly in the microwave, stirring frequently until well blended.  Pour into a clean storage container.  The liquid will harden to the texture of butter fresh from the fridge.  To apply, warm a little in your hand until liquid again.   

                Your pocketbook will thank you and the fish will thank you.  And you will still be beautiful as a more natural you.

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(*1) https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm

During the quarantine, we need to find new ways to feel complete. I really wanted breakfast sausage! But our normal Sunday morning “out for breakfast” is no longer an option. Years ago, at Kripalu, I had some really yummy tofu based ones but couldn’t find a recipe online at this time. So it was time to get creative!

For more recipes like this, try peanut citrus stir fry or this satisfying vegan casserole with a quinoa crust.

                “June” (name has been changed to protect her privacy) has always been active.  She skied, skated, cycled and played racquet sports until her 70^th birthday.  A right knee injury in her 30’s occasionally flared up but it was only since that birthday that walking became troublesome.  Eventually there was talk of a hip replacement due to the chronic pain that kept her up nights.

                By the time June came to yoga therapy, she had tried most other pain remedies and was understandably frustrated.  Most people who come into therapy have tried many things and are fed up.

                The first order of business, after getting to know each other, was to give June something hopeful on which to focus.  She pictured herself chair bound and her life closing in on her.  The exercises that she had received from her chiropractor and/or physiotherapist weren’t holding her attention – so they weren’t getting done.  June needed something easy on the joints but interesting enough to motivate her to practice every day.  She needed a routine that would help her deal with all the side effects of that arthritic hip.

                Chronic joint pain is about more than a knee or hip.  As you can imagine in June’s case, her worries and frustrations about her narrowing activity opportunities were causing as much pain as the actual arthritis.  Having pain causes us to adjust our socializing so we can become isolated and at risk for depression.  Having pain and getting yet another round of tests makes us feel like we are at the mercy of others, holding no power ourselves to heal.  Having pain can create a feeling of hopelessness that causes other areas of self-care to fall away.  It’s very difficult to focus on a healthy diet if it hurts too much to stand to cook or grocery shop, for example.

                Client after client, time and time again, I find that the Joint Freeing Series is just the ticket.  This simple series of uni-joint movements done in a specific order helps in so many ways.

1. The movements distribute lubrication in the joint, helping to reduce inflammatory compounds and to bring healing fluids to the tissues.
2. The movements stretch tight places and strengthen weaker places gently.
3. The movements remind the brain how to fire muscles in an efficient and safe way.
4. The breath pattern is soothing to the nervous system and can alleviate our impression of pain.
5. The practice is ordered in such a way as to engage the brain, like a meditation, which helps to wire new ways of thinking less focused on the pain.

The Joint Freeing Series of yoga movements was helpful for June and can be utilized by anyone who is breathing.  I use it before my yoga poses and athletes can use it before their workouts.  Tired office workers can refresh before dinner with this series and kids can use it to build coordination and learn healthy body awareness.

The videos available here show four different versions.  The first is using a chair, which means June didn’t have to get up and down from the floor.  If the floor is no problem for you, try the second version or the standing series.  There is even a video to show how to do the series completely lying down, even in bed.  All sequences will bring energy to every cell of your body, helping you feel vibrant and mobile.

To learn how to teach others to do the Joint Freeing Series, and to understand the science and research behind it, please consider our Professional Training Course in July 2020. Yoga Teachers, other movement professionals such as kinesiologists, physiotherapists, nurses and fitness instructors will all find this additional tool kit helpful in their work.