Psoas and Christmas Digestion

So, it’s that time of year again where for every person health conscious or not, we indulge! We may try not to, but most human beings cannot resist the temptation of Christmas pudding, mince pies and chocolates as you watch the Christmas movie and some of us even go as far as “Sod it I’ll have chocolate for breakfast, it’s Christmas!”

As a Psoas savvy human being I am always aware that this time of year is even more difficult.  If you, like me, have  issues with Psoas it will interfere with your digestion causing more bloatedness, discomfort and quite intense feelings of sluggishness. So as we set ourselves us for the indulgent period what you can do to keep Psoas (and subsequently your digestive system) happy!

Here are just 3 things you can easily implement this Christmas!

1)      It’s still about balance! It’s tempting to get to Christmas and think “Forget it, I can’t be disciplined with my food!” The gloves come off and we think, Sod it, I’ll start again in Jan. Please feel free to do that if you wish, and don’t let me stop you.  However, there is an alternative.  Treat yourself  - decide what is a treat for you this Christmas, is it a mince pie, is it a couple of glasses of wine?  Is it chocolate dessert?  Before the season starts today ask yourself what do I want to TREAT my body with? And stick to it. Depriving yourself isn’t fun, but neither is over indulgence.  Choose what food you want now, so you have clear boundaries in place and you can still enjoy eating tasty food.

2)      Water and lemon – Before you go to bed each night, fill up a large glass of water with a slice or two of lemon (not the one from your gin and tonic!) and place it by your bed. First thing in the morning drink it.  Lemon water cleanses the liver and flushes toxins out of your body rebalancing you digestive system. By drinking lemon water you are nourishing your digestive tract and relaxing and taking away inflammation of the psoas. You are setting yourself up well for the day.

3)      Walk.  No doubt after your Christmas meal you will want to veg out on the couch and fall asleep, and that’s ok, but if you don’t want to feel groggy and low on energy then here is an alternative – walk! By going for a 15 – 30 min stroll after dinner or just before ned that night,  you are aiding the digesting process. Psoas is a major factor in the digestive process as it massages the internal organs  as we move  helping your food digestive more effectively. Keep your psoas moving this Christmas and you will feel less sluggish and bloated.

That’s it! 3 quick things that you can implement easily to keep Psoas happy this Christmas.  

Remember having a healthy Psoas is as much about your emotional life as well as your physical.  Spend time with loved ones this Christmas, laugh, smile, enjoy people’s company even if they drive you mad, you don’t know when they will not be here to drive you mad in the future.

Merry Christmas everyone. Enjoy it.

Cath  x

Fight for me?

What can I do to put this right?

What do I need to do to make this business successful?

I have I missed that I should be doing to make this better?

These are statements that go around my head, and maybe yours too.  A relationship gone wrong, a tough work situation, a good willed act that actually caused more harm than good. We are all constantly trying to do our best but often in doing so, because of our humanity we make mistakes and the things we cherish most in life get damaged in some way.

We busy ourselves trying to put it right, talking to people who we need to make amends with, changing our decision making to be more compassionate or understanding.  We work harder, try more and continually juggle ourselves, other people and our human failings.

WE try.

I have learnt in life that it is when we stop, when we surrender, when we let go of our own efforts that something ‘gives’ and the elements of our lives that hold tension miraculously ease. Ever notice that it is when you step away from the computer that the document finally loads?

It’s against our human instinct to stop, because we think this world is about us and what WE do.  I was reminded this morning of the truth for my life that God is in charge and HE is perfect and knows how to solve, resolve and restore every element of our lives. All WE have to do is let go and let God.

“The LORD will fight for you, you need only be still” Exodus 14:14.

Do you want someone else to fight that battle you are facing today? Do you want a 3^rd party to talk to that person you are at conflict with? Do you want someone else to lighten your workload. Yes? Then God tells us what to do – Be Still.

Today, I challenge you, STOP trying. It’s so hard to do, we are flooded with thoughts of “but if I don’t do something then it won’t happen”  This is a lie.  Be Still and Know that HE is God.  It is only when you see Him working without your efforts,  that you finally KNOW in your heart of heart that He truly IS fighting on your behalf.  Question is will you let Him?

Is the REST history?

Have we lost the art of rest? Is it really becoming history?

True rest is NOT just not going to work one day, it is not simply sleeping, it is not lying on the couch watching endless episodes of the Big Bang theory, and it is not magically imbedded into the time between Friday 5:30pm and Monday 7am. 

Rest it is a state of mind, body and soul being in complete surrender. It’s an amazing feeling – kind of like how you feel on that beach holiday.

But is this feeling or state restricted to those 2 weeks in the Summer?  Well, it certainly wasn't meant to be...

With a world so full of stress, business and ‘things to do’ lists when was the last time you truly rested?  I mean TRULY rested.

“But Cath, I don’t have time, I have kids, I have a busy life, I have lots to do…” Yes, YOU do. But life isn’t just about you. 

During lent I’m trying to observe the Sabbath in its truest form.  Now, that doesn’t mean I have to go to church each Sunday and it doesn’t mean I need to rest because God told me to, that’s religion, let’s stay well clear of that.  I’m observing the Sabbath because I’ve come to know that I was made to rest! If God needed it, I definitely need it.  Are we better than God?

I have come to know that the only way the human body can cope with what I put it through the other 6 days is by giving my mind body and soul a break.  So today, on this glorious sunny day I am not thinking about what I ‘should’ be doing, I am not planning my week ahead or considering the laundry basket or state of my bedroom (all of which, in my eyes need to be addressed IMMEDIATELY).  I am not rushing around, even if that means running after friends, loved ones and family all for a good cause.  I am not cooking, shopping or even going for a walk. I am sitting in the sun resting in the presence of my dad, my Father, My God. Bliss!  I am reminding my soul that it cannot do this life thing by itself, and it was never meant to.  I am resting in the arms of a loving father who made me and knows what I need.  When I relax and give everything to him – the week ahead, the laundry, the cooking, the cleaning, the planning, the work, the people that need me, I am free to relax and enjoy life in it’s fullest. It is only by placing everything in Gods hands that I can truly let go, rest and be at peace.

I find that when I spend time like this, I birth the best ideas, I find the best way round a problem I’ve been trying to solve all week by my own human strength, I acknowledge that I really don't need to be super Cath every day,  if infact any day and indeed even when I try these things, I fail! Do you?

In short, resting reminds me that I am not in charge, God is. Phew, thank goodness for that… Don't we all want someone to come along and take off the load? Don't we all want someone to save us? Well, I can tell you that He has, we just often don't take him up on his offer.

Today I challenge you to do one of the following:

1)      Do nothing because you ‘should’ ‘could’ or ‘better’.  God is in charge, He wills us to act, so unless He wills you today, unless Henergises you and gives you happiness in your heart to act, then don’t!

2)      Spend 10 minutes lying down, or sitting somewhere in complete silence.  Focus on breathing in for 6 seconds and out for 6 seconds.  Sounds easy!  It’s not.  Your mind will want to tell you everything you should be doing.  Shut that voice up! And just breath. It is only in breathing in that we are able to breath out.

3)      Write down everything you feel you should be doing, need to do or haven’t done.  Put it in an envelope, write God on the front and give your things to do list to God. It is in letting go that we receive

 

... Don't just read it - truly challenge yourself to take up the challenge...  1 2 or 3?
 

None of these things are easy, we are all busy and our mind automatically says “yeah, right! If only that was possible!” Well, it is. Religion is easy – Taking every Sunday off work or going to church every Sunday is easy, but true faith is trusting that God is big enough that if you do nothing today but be with Him, the world will still turn!

Are you religious or faith filled?

 Today I pray for everyone that they would know the truth of this...

 

“Be still and Know that I am God” Psalm 46:10

 

Cath will be leading a session on true surrender today at bechurch who meet every Sunday at Wimbledon YMCA 4-5:30pm . Got time to join us? ;)

 

Inner Monologue of a Bikram Yoga Class

“Evening everyone… “

Awwww, I was enjoying that rest, really?  5 more minutes…

“Deep breathing exercise, inhale through the nose, exhale through the nose, all the time through the throat”, I’ve heard this dialogue so many times I reckon I could take the class, what’s next. Breathing, right.

… Wow are my lungs really this big… fill up, more up…. Hold... exhale…… inhale……… exhale……

Wow, feeling better already, can I go if I’m feeling good now?

Parahastasna… what is with the names… Ok forward bend… really should not have had that ‘quite bite to eat’, think I might actually be seeing that again… Yip, little bit sick in my mouth… lovely. Keep smiling, look serious, don’t let anyone know…

Awkward pose, you got that one right.  I WILL get on my big toes, I will, I will… UP higher? are you kidding me,? 65kgs (give or take) is not going to balance on my big toe!

3^rd part, squeeze knees together, s-l-o-w-l-y come down to the count of 10, hole it an inch above your ankles, arrrggghhhh, pain…. Hold it….Quick teachers not looking, get those hips down and rest on your calves just for a second, damn, he caught me now he’s looking at me and telling me off, lost face, well all ego out the window now.

Water break. Just stare at self in mirror, try and keep focus, this is your time, no one else in the room matter, focus on breath, … Those girls leggings are great though I wonder where she got them… damn it!

Standing head to knee.  Should be called, standing on one leg.  Often this in itself is a challenge. Head to knee? Hmmm, highly unlikely this side of 40.

Standing on one leg, don’t fall out here, don’t fall out here, ankles give out, fall to side. Smile at yourself in mirror, let it go, do not get annoyed with yourself this will not help, repeat mantra to self until you believe it.  Ok… getting “straight back in”. Leg locked, thigh parallel to floor, hands in grip, don’t forget the grip, “When ready, kick out” – Come on Cath Lyden, kick, don’t wobble, keep focused, come on, hamstring, release, come on hamstring, why do you hate me? What have I ever done to you? Ohh, so your going to hold 20 years of pounding the streets running, excessive cycling and body building against me? Ohh, you are – Give up, foot back to it’s place enter child like strop. 

Other side. Whatever! Not doing anything.  Will just hold leg in grip and chill out for this one. Hmmm…this is nice… I wish life was as simple as this at times… ohh I’m balancing on one leg fine, no wobble… that’s never happened before… Wait, thigh you are parallel,  heel you are kicking out, hamstring, you are straight, what is this!?  Is this me or am I having an out of body experience? I am actually holding the posture beautifully! Enter stage right the little life lesson voice. Lesson #1 When you give up and let go, the thing you have been trying so hard to make happen, happens.

Smile.

Standing bow, my favourite. Come on this is your time to shine… ego be quiet, this is just about me and my own practice, focus, breath… but seriously, wait till you see how good this posture is…shhhhhhh…

Arm up, grab that foot from behind, hips square, knees together, deep breathe… Kick – Yeah! Feel that power from the leg kick that hand away, kick, kick, focus, breath, feeling the arch… wait, don’t try too hard you’ll fall out of it, back off, don’t try.  Keep that hip down! Reach forward, reach, there it is that beautiful standing bow, there it is… breathe, hold, keep kicking, smile congratulate yourself that there is at least one posture you don’t feel inadequate in.  Crap, fell out. Life lesson #2 don’t get complacent, when you think you’ve made it you’ll fall. Thanks God, cheers.

OK, other side, grab foot from behind, knees.. blah blah blah… I’m ready, kick…. There I am slowly, I’m getting there… I’m holding… no teacher do not go and help the newbie… nope don’t tell them to do back to the start of the posture, don’t hold us here longer than we have to… breath… kick… reach… Seriously, the newbie is never going to get the grip, concentrate on us and focus on them next time… DYING HERE!!!!  “ and change” – phew… made it. Now too knackered to do the second set.  Lesson #3 Don’t burn out – Seriously God, I get it.

Take a half turn to face the windows… Standing separate leg stretching, deep breath, one big step to your right.  Arms out, lock the knees, Spine straight, lead with the forehead rotate at the hips.  Should not have positioned my mat so near to the person in front, now practically got my face up their ass, don’t flinch, don’t let anyone see the awkwardness, just keep the head up, look like you are really trying to keep that arch in your back when really your just trying to avoid sniffing that mans butt. Go slowly so he gets to the ground first, at least it will look like you are just trying to really control your practice, that’s it loads of control and all about alignment, blag blag blag… why I’m being pretentious?  This is the one place I shouldn’t be. And come back out…

Savasana – BEST TIME!!!! WOOOooooo!!! Now THIS should be called Bikram party time.

Be still, focus on your breath, don’t move… no little bead of sweat I will not wipe you away, nope, I won’t, I am in control, you are not, nope, little bead of sweat dripping down into my eye burning my retina, I will not wipe you I will… Got you, you little git! Ha ha ha #fail. Lesson #4 although we should ignore the annoyances in our life, sometimes it’s good to give them a good back hander. Hmmmm, not sure that one was from God.

Second set of Wind removing. What?!?! Instructor got it wrong… or maybe… yip… I fell asleep during savasana.

Half Locust pose, Face down, arms under stomach, hips into mat, relax left leg, lift the right leg. Digestive system gurgles… NOoooooo Do not fart, do not fart, you can do this, hold it in.  “And release” - Farted.

MORTIFIED.  It’s ok, noone noticed… you are wearing the right gear, looking focused, haven’t flinched, noone will think it’s you, they will definitely think it’s that guy next to you… well in that case.. left leg up…

Floor Bow – hate this so much... what injury/illness can I concoct in my head which means I can sit this out with my integrity still in tact.. … come on brain you are usually brilliant at finding excuses.. come one… ohh right, now you let me down.. I’ll remember that…

Grab the feet just above the ankles, hips down, deep breath, kick…. Kick…. Seriously why won’t my knees actually move more than an inch off the floor? Come on, come on… More up “One day you’ll see your feet over your head” – WHAT?!?!?!?!? Feel like getting up, walking over the teacher and shouting – “go on then – You do it!” Will refrain.

Cannot even see myself in the mirror in front of me never mind feet over my head! Inadequate feeling gets overwhelming, Give up, sit next one out.  Lesson #5 It’s often not our physical capabilities that hold us back but our attitude towards progress and success. Go away annoying smug voice.

Last breathing exercise.  Sit up, face the mirror. Wow I look like crap. Mascara half way down face, red faced, hair sweaty, skin sweaty, where did that bulge of fat come from?  Quick, adjust clothing to hide it. How can anyone fancy this mess I see before me? Have sneaky look around class while should be focusing on self – We are all sweaty, all looking crappy, all got lumps and bumps, all trying to hide. And there is a fantastic element of vulnerability to it. Lesson #6 When all is wiped away, make up off, standing there in nothing more than our underwear we are just human beings, all the same, all getting by. And it’s fantastic. Accept,  Breath and rest… J

“Naked I came out of my mothers womb and naked I shall return” Job 1:21

Placebo

I watched the Horizon documentary on the BBC the other night on Placebos.  Did you see it? If not I thoroughly recommend you watch it. It was just incredible to see how the human brain and body worked together to heal even with no medical intervention. I find the human body the most fascinating thing.  It’s incredible that even with all our technology and research, what we know about the human body is a drop in the ocean.

I’ve done a bit of research on the brain and it’s function over the last couple of years and I wanted to share with you something that I find incredibly helpful for finding balance and health in my life.  I hope it helps you too…

Right in the deepest part of your brain, right at the very core of it is a little something the size of a walnut, yip, a walnut.  It’s called your Limbic System, don’t worry I’m not going to get too technical on you here…

This system is our survival system.  In short, it is our emotional part of our brain. It regulates our emotional wellbeing; memories, motivation, feelings of attachment to others, feelings of pleasure and trauma and it stores memories.  It is here in this system that all of our daily events and thoughts get put in folders; positive or negative. When our limbic system is healthy it is chilled out, it shows very little activity and functions well. This will usually mean, we have a good balance of positive experiences in our life, we have a good ‘bank’ of happy memories, we think positively about situations, we are well connected with ourselves and feel well connected with others. We are generally content and ‘balanced’. On the other hand, an unhealthy limbic system is over active, and when it is over active, it can cause a whole host of problems.  Because the limbic system also regulates sleep, appetite, thirst, behaviour, body temperature, hormone secretion, blood pressure, heart rate, breathing… you can imagine the symptoms that could be caused in the human body should the limbic system become unbalanced.

Every get heart palpitations? Shortness of breath? Feel depressed? So angry you don’t feel like eating? Ever feel hot and bothered? Wake up at 4am for no reason? Maybe you are suffering from an over active limbic system…

An overactive limbic system has a knock on effect to other parts of the brain. 

If the limbic system is overactive messages get ‘locked into’ this part of the brain, meaning that messages literally cannot get out of the limbic system to the next sphere of the brain. Let me try and explain...

 

 

Look at this picture and find the Limbic System.  Right, now look at the Cerebral Cortex (last technical term I promise).  This Cerebral cortex is responsible for logistical thinking, problem solving, planning and rational thought.  If the Limbic system is overactive, messages literally cannot get out into the cerebral cortex.  Meaning when we are emotional we physically cannot make logical thoughts. This makes sense, we have all been in that place where we have been so angry or so upset that we “can’t think straight”.

 

But rather than just one off events, this process can be happening continually. Lack motivation? Have continuous negative thoughts? Have had trauma in your life? Feel unloved? Unsafe? Lonely? This will affect your logical thinking.

What’s this got to do with the documentary? Well, I always thought a placebo was just a psychological thing.  People believe they have been healed so they are. But what this documentary showed was that the brain activity actually changed while taking placebo treatment, even when the patents knew they were taking a placebo! So why?  Why when the patients knew they were not receiving treatment that had a direct impact on their health, did their body show healing?

Well, I’m no neuroscientist but I have a theory.  Each patient involved in the study was given care and attention, their symptoms were listened to, they were being cared for, they were given time, attention and the support of someone else. All issues associated with the limbic system. I believe their limbic system was at peace, balanced and the rest of the brain and body followed suit.

When we are safe and loved, we function as we should. Safety and love is at the heart of humans needs.  When we lack these things, our bodies and brains start giving us warning signs. Perhaps love really is the answer.

So, why not, stop giving yourself a hard time and tell the negative voice to “go jump” today. Congratulate yourself, that despite everything that has happened to you, you are still here fighting.  Surround yourself with people who you honestly love and who genuinely love you.  Be yourself entirely, even if means been vulnerable and losing face. Take lots of deep breaths, chill out and let your body follow suit.

 

Love you.

Aubergine, Tomato and Sweet Potato 'flan'

Today was a "Quick! What's in the fridge?" day. Inspired by my beautiful Italian family I decided to throw together this quick dish.  It turned out really nice. 

I highly recommend you don't omit the Sambal Oelek.  Yes you can use a chilli, but if you can, pick a jar of this up, you can get if from health food shops and it's great to add to many dishes, particularly tomato based stuff. 

This dish is nice and healthy too, so have as much as you like, or as us Scots say - "Fill Yur boots"

1 medium aubergine

½ Large onion diced into small pieces

3 garlic cloves diced

2 tbsp. of tomato puree

12 black olives halved

1tsp. of  sambal oelek (chilli paste) alternatively 1 chilli will do.

½ yellow pepper sliced whole

½ green pepper sliced whole

1 x 400g chopped tomatoes

1 medium sweet potato

Breadcrumbs

Ground Black pepper

Rock Salt            

Olive oil

Method:

1.       Set oven at 180˚C.

2.       Slice the aubergine into ½ cm discs.  Lay on a surface.  Sprinkle generously with rock salt and drizzling with olive oil. Leave to ‘sweat’.

3.       Meanwhile, place onion and garlic into a saucepan with 2 tbsp. of olive oil over a medium heat until onion turns translucent.

4.       Add tomato puree , Sambal oelek  and olives and mix together. Finally add the chopped tomatoes, season and simmer for 20 minutes.

5.       Peel the sweet potato and slice it whole into ½ cm discs. 

6.       Grease a flan dish.  Layer the sweet potato on the base of the dish.  Pour half of the tomato mixture over the sweet potato so that it just covers them. The nadd a layer of aubergines.  Then a layer of the peppers. 

7.       Use the remainder of the tomato mixture to top the dish and then sprinkle breadcrumbs over the top.

8.       Place in the centre of the oven for 25 minutes or until aubergine & Sweet potato are cooked but still have a ‘bite’.

Theatre or Therapy?

Last year, 16 years since my last stage performance, I got asked to join my local arts group for their annual panto.  Despite having been a very outgoing, stage happy 16 year old, I hesitated to accept this more recent simple invite. It seems with age life weathers you a bit and your belief in being good at all that stuff fades.  But, I figured since I was no longer spending every second in the gym, it was time to try exercise of a different kind – exercise of talents and gifts that I had left to collect dust.

When I was surprisingly asked to play the main part of Aladdin, my initial, shocking reaction was “Noooooooooo!” Quite contrary to my reaction 16 years earlier when asked to play exactly the same part. This time round I wanted to slip into the background not be up front.  I wanted to be in the chorus and do all the dances, geer on the crowd and deliver an occasional “ohh no he wasn’t”. I did NOT want to sing solo, be a leader in engaging the crowd and delivering a multitude of lines, in some kind of order! But, not being one to let fear win,  I nervously accepted non the less.  Filled with self doubt, nerves, ‘old age’ syndrome and fear of failure I embarked on the rehearsals. 

There was laughter, there was funny adlibbing, there was dances to learn, singing lessons to be had, costumes fittings and the old social awkwardness of playing a ‘boy’ (this was actually slightly easier to handle than when I was a teenager at school!). But in December 2013, almost 16 years exactly to the date since I’d last stepped out there I galloped out on stage confidently to a fantastic crowd.  I delivered my lines with passion and confidence, I dances like my life depended on it, I felt so much at home up there and I sang with every bit of breath in me, belting those high notes powered by a belief that I could reach them. I absolutely loved every single second.

Being part of the Lantern Arts Centre last year was more than fun, it was more than being on stage and even more than dusting off an old talent.  It was incredibly healing.  Since becoming ill in April 2012 and losing my ability to do sport; the thing I loved to do the most, I lost a lot of what it felt to be ‘me’.   I lost part of my identity, a huge chunk of confidence. My social group changed and my sense of hope for the future grew smaller as I watched my dream of becoming a personal trainer and gym owner slide by me with no power to do anything about it. It felt a very desperate time.  Being part of the family at the LAC, I found a new sense of family in each and every one of the remarkable people who work, volunteer and visit there.  I found my confidence in myself again and found restoration of my belief that when life throws you to the floor and kicks you repeatedly, the true victory is getting up and being stronger than ever before.

While ready the BBC news the other day I saw an article that began “The Government is to spend millions more on "talking treatments" for depression and anxiety in England”. 

I say; why not get down to your local theatre group.

Many of the therapies that are most affective today are laughter therapy, singing therapy, drama therapy. This is not to diminish the work of talking therapies at all, I have had a personal experience of them and they are invaluable.  But, you can talk about gaining confidence, or get out on stage and action it.  You can talk about taking deep breathes when you are stressed or you can master your breathe through song.  The arts truly help put theory into action.

Government, why not take some of those millions you plan on spending and invest it in local arts groups who are helping people become healthier in mind every single day of the week and yet are struggling to keep afloat.

The Lantern Arts Centre is celebrating its 20^th year this year.  They are the only full time Christian theatre company in the UK.  They have loads of activities, performances and fundraisers going on for all ages.  PLEASE support them by finding out more at www.lanternarts.org