Perfection

Aloha Life Lovers,

Ta da! Check out my 2nd Vlog. This week’s topic is perfection and I sure hope it resonates with you. I also circled back to last week’s vlog on rest and highlighted a brilliant comment made on my Facebook fan page. I’ll be checking comments all weekend (in between some learning and healing at Omega and my juice and smoothie demos at CAS). Leave any thoughts, nuggets or ah-has, ’cause you know in your heart that you’re a genius and we can all benefit from your observations. Oh, and if you don’t know that you’re a genius then I’m telling you now. You’re a genius. Capiche?

One more thing, if you’re interested in having a phone consultation with yours truly, I’ll be available for a limited time in June and I would love to chat/brainstorm/guide and manifest health and happiness with you! Email consults@crazysexylife.com if you’re interested.

See ya next week…

Peace and vlog-a-delic delight,

Kris

How To Activate the “Rest and Digest” System

By Giuliana Torre

The key for optimum health is operating from the parasympathetic nervous system as opposed to the sympathetic nervous system (SNS). The sympathetic nervous system is what activates the flight or fight response. It is triggered by stress, fear, caffeine, and just about anything else that causes the heart rate to increase and keeps us living on an adrenaline rush. For many of us, this is a state that is sustained all day long by information overload, stressful relationships, demanding work schedules, children and anything else that might be draining our energy.

The parasympathetic nervous system (PSNS), on the other hand, is called the “rest and digest” system. It conserves energy as it slows the heart rate, increases intestinal and glandular activity, and relaxes sphincter muscles in the gastrointestinal tract. Essentially, diseases and chronic conditions initiate when the body is operating predominantly from the SNS; healing and regeneration can only occur when the body is operating from the PSNS. Have you ever noticed that when you take off for a vacation, it takes you anywhere from 1 to 3 days to relax? That is your body shifting from the SNS to the PSNS. True rest and relaxation can only occur once this happens, and the body is then able to begin the process of self-healing, which it is absolutely designed to do.

Scientists have known this for quite some time… so, why is it that most of us are always rushing and stressing even though we know it’s not good for our health? Do we need a 10-year clinical study to link chronic stress to every disease known to man? If you are not willing to wait for that, here are some easy steps you can take to keep your body in a state of relaxation.

1. Slow down the breath; it can be as simple as this:

Inhale for 10 counts, hold for 10 counts, exhale for 10 counts. This three point breath will relax the body and mind instantly, and when done consistently, can bring you back to center. Practice for 3 to 11 minutes.

-Inhale Love
-Hold Peace
-Exhale Light

2. Chanting Naam (chanting meditation); just a few minutes a day will change your vibration and therefore your health.

Chanting specific mantra stimulates the meridian points on the roof of the mouth and is like performing accu-pressure on yourself. It is very important to be able to heal yourself; no one else can do it for you.

-3 minutes of Naam purifies the blood;
-11 minutes of Naam purifies the pituitary gland;
-22 minutes of Naam allows protective, projective, and intuitive intelligence:

-Projective: you will see the good in the bad
-Protective: you will see the bad in good
-Intuitive: combines both to find the best course of action

3. Give the body a rest from food; fasting has been known to almost instantly bring the body into a relaxed (“rest and digest”) state.

Fasting has been shown to suppress SNS activity, lower blood pressure, and activate opiates. Furthermore, it corrects unbalanced psycho-physiological systems and restores health by stabilizing the nervous system. The alpha waves are slowed and synchronized and theta waves are increased, leading to a more relaxed and introspective state of awareness, a reduction in neurosis, and less focus on the superficial that normally characterize the waking state. The results are similar to those achieved by chanting meditation or Naam Simran.

4. Harmonyum Healing; the fastest way to cross over to the PSNS.

Based in the science of Kabbalah, the Harmonyum Healing System was created by Joseph Michael Levry (Gurunam) to help facilitate healing on the planet. A Harmonyum session instantly relaxes the nervous systems and brings tremendous amounts of light into the heart. In doing so, it helps us moves through our Body of Pain by allowing us to slow down long enough to realize what our unhealthy patterns are, whether they are in the physical, emotional or spiritual plane.

Giuliana Torre is the founder of The Juicy Naam, an organic juice bar and healing center with locations in Sag Harbor and East Hampton, New York. After a successful career on Wall Street, Giuliana traded in the stressful life and founded the juice bar, now a premier place on Long Island’s East End to experience the most healing juices, superfoods, yoga and bodywork. The Juicy Naam Cleanse incorporates the principles of Universal Kabbalah and is customized to each client.

Five Sleep Mistakes & Solutions

Although we may not like to admit it, many of the sleep problems we experience are the result of bad habits and behaviors. We stay up late or sleep in late. We eat foods that disagree with us or enjoy a drink late at night, oblivious to their disruptive impact on our sleep rhythms. Over time, we teach our body not to sleep and for relief we often turn to sleeping pills, which mask rather than solve the problem, and can lead to addiction. Ultimately for real success, with insomnia as with any chronic problem, one must look for the underlying imbalances and root causes and address those.

Here are the common sleep “mistakes” I see in my practice and their solutions.

MISTAKE #1 Using sleeping pills to fall and stay asleep.

Sleeping pills mask sleep problems and do not resolve the underlying cause of insomnia. Many sleep studies have concluded that sleeping pills, whether prescription or over the counter, over the long term, do more harm than good. They can be highly addictive and studies have found them to be potentially dangerous. (see studies below)

For short term use, there may be indications for sleeping pills, but over time, sleeping pills can actually make insomnia worse, not better. If you have been taking them for a long time, ask our doctor to help you design a regimen to wean yourself off them.

SOLUTION Learn relaxation techniques.

Aside from physical problems, stress may be the number one cause of sleep disorders. Temporary stress can lead to chronic insomnia and circadian rhythm sleep disorders. Many people tell me they can’t switch off their racing minds and therefore can’t sleep.

Do some breathing exercises, restorative yoga or meditation. These will calm the mind and reduce the fears and worries that trigger the stress.

MISTAKE #2 Using alcohol to fall asleep.

Because of alcohol’s sedating effect, many people with insomnia drink alcohol to promote sleep. Alcohol does have an initial sleep-inducing effect, but as it gets broken down by the body, it usually impairs sleep during the second half of the night leading to a reduction in overall sleep time. Habitual alcohol consumption just before bedtime can reduce its sleep-inducing effect, while its disruptive effects continue or even increase.

SOLUTION Take nutrients that calm the body and mind, getting you ready for sleep.

Don’t drink alcohol to help you sleep. Look for a calming formula that has some of the following: amino acids, L theanine, taurine, 5 HTP and GABA, and herbs like lemon balm, passion flower, chamomile and valerian root. Taking the minerals, calcium and magnesium at night is also helpful. For some people, especially folks over 50, melatonin can be helpful too. This is because the body produces less melatonin with advancing age and may explain why elderly people often have difficulty sleeping and respond well to melatonin.

MISTAKE #3 Watching television to fall asleep.

Because we have no trouble at all falling asleep in the living room in front of the TV many of us watch TV in bed to fall asleep. But when we fall asleep in a bed watching TV, we invariably wake up later on. This sets up a cycle or conditioning that reinforces poor sleep at night. I have had many patients over the years develop insomnia due to this type of conditioning.

SOLUTION Get the TV out of the bedroom.

Don’t watch TV in bed, the bed should be associated with sleep (and sex).

MISTAKE #4 Staying in bed hoping to fall asleep.

If you can’t fall asleep within 30-45 minutes, chances are you won’t for at least another hour, and perhaps even longer. You may have missed the open “sleep gate” or missed catching the sleep wave. A “sleep gate” is the open window of time your body will allow you to fall asleep. Researchers have found that our brain goes through several sleep cycles each night where all sleep phases are repeated. These cycles last from 90 minutes to 2 hours, and at the beginning of each cycle, the body’s “sleep gate” opens. You won’t be able to fall asleep when your sleep gate is closed.

SOLUTION Catch the sleep wave.

If you find you can’t fall asleep within 45 minutes, get up and get out of the bedroom. Read a book, do a restorative yoga pose or do some other calming activity for another 1 -1½ hours before trying to sleep again. Staying in bed only causes stress over not sleeping.

It is like surfing, you need to catch that sleep wave. Haven’t you noticed that you can be exhausted and yet you avoid going to sleep and then a few hours later when you are ready for bed, you are suddenly wide awake? You missed the wave.

MISTAKE #5 Making sleep a performance issue.

Often just thinking about sleep affects your ability to fall asleep. What happens frequently is that the way you cope with the insomnia becomes as much of a problem as the insomnia itself. It often becomes a vicious cycle of worrying about not being able to sleep, which leads to worsening sleep problems. Like so many things in life, it is about letting go, going with the flow. Sleep needs to become a natural rhythm like breathing, something that comes automatically and you don’t think about.

SOLUTION Let go and go with the flow.

Use the time to practice breathing exercises or meditation and to become aware of how what you eat, what medications you take, what behaviors or certain activities can affect your sleep cycle.

Increase your awareness by paying attention to your body and becoming conscious of how you react to different foods and situations. Use this time productively, instead of getting upset that you can’t fall asleep.

One final point.

For chronic insomniacs, especially if you are heavy snorer, it is a good idea to rule out Sleep Apnea as the cause. This is a serious condition that affects at least 12 million Americans, many of whom have not been diagnosed. Usually they are heavy snorers. What happens is that the tissues at the back of the throat relax and in so doing block the airways. The brain senses oxygen deprivation, and sends wakeup signals. There is a release of adrenaline and cortisol, the stress hormone. Not only does this interfere with sleep, it can increase blood pressure, raising your risk of heart problems and stroke. It can also interfere with insulin sensitivity, and increases your risk of diabetes.

For more of Dr. Lipman’s tips, follow him on Twitter!

REFERENCES

1. “What’s wrong with prescribing hypnotics?”. Drug Ther Bull 42 (12): 89–93. December 2004. doi:10.1136/dtb.2004.421289. PMID 15587763. http://www.nelm.nhs.uk/en/NeLM-Area/Evidence/Drug-Class-Focused-Reviews/498264/.

2. D. Maiuro PhD, Roland (13 Decemember 2009). Handbook of Integrative Clinical Psychology, Psychiatry, and Behavioral Medicine: Perspectives, Practices, and Research. Springer Publishing Company. pp. 128–130. ISBN 0-8261-1094-0. http://books.google.co.uk/books?id=4Tkdm1vRFbUC.

3. Lader, Malcolm Harold; P. Cardinali, Daniel; R. Pandi-Perumal, S. (22 March 2006). Sleep and sleep disorders: a neuropsychopharmacological approach. Georgetown, Tex.: Landes Bioscience/Eurekah.com. p. 127. ISBN 0-387-27681-5.

4. Authier, N.; Boucher, A.; Lamaison, D.; Llorca, PM.; Descotes, J.; Eschalier, A. (2009). “Second Meeting of the French CEIP (Centres d’Evaluation et d’Information sur la Pharmacodépendance). Part II: Benzodiazepine Withdrawal.”. Therapie 64 (6): 365–370. doi:10.2515/therapie/2009051. PMID 20025839.

5. Glass J, Lanctôt KL, Herrmann N, Sproule BA, Busto UE (November 2005). “Sedative hypnotics in older people with insomnia: meta-analysis of risks and benefits”. BMJ 331 (7526): 1169. doi:10.1136/bmj.38623.768588.47. PMID 16284208. PMC 1285093. http://www.bmj.com/cgi/content/full/331/7526/1169.

Making Time: Back to the Ranch

A couple of years ago, I was given a gift of a one-week stay at Rancho La Puerta, a destination spa in Tecate, Mexico. This is a legendary spa dedicated to fitness, health and wellness, and delicious healthy food. Forget Calgan; Rancho la Puerta, take me away.

To most people, this sounds like a heavenly offer—a free week to spend doing nothing but yoga and pilates, taking glorious hikes up mountains with breathtaking views, enjoying delicious specially prepared meals and unwinding with a pure-bliss relaxation massage. To me, it sounded like pure hell: I was dedicated to my growing business and wanted to spend every waking moment towards developing TV shows, writing books, designing products to just keep growing, growing, growing.

To make a long story short, a year had gone by and I was basically reminded by the gift giver that I had still not taken advantage of the trip. Out of guilt, I packed up my things and went, hoping I would not freak out wondering if I was needed on a TV set, in a production meeting or at a photo shoot. Yes, I was stressed out about going somewhere created to relieve stress.

On Day 1, I thought I had entered my personal nightmare: people said hello to me everywhere I went, there was no television in my room, not a drop of alcohol in sight and my Blackberry only worked when I illegally tapped into the ranch’s wifi. What I wanted was to be left alone to watch TV, check my email and have a glass of wine. That’s what we call getting off on a bad start. I called a friend and said, “Help. I’m at Promises Rehab Mexico. Send. Wine.”

But as the week progressed, I noticed something about myself. Out of boredom, I took yoga, mat pilates, stretch and cardio circuit training classes. I never looked at my watch during these classes, which I normally would do back home wondering if I had enough time to get to a meeting. Yes, I am that person who leaves yoga class right before the meditation part of the class. Instead, I could basically enjoy the moment and focus on the activity at hand. I met interesting and friendly people at breakfast, lunch and dinner, and never felt hungry. I relished my 8PM massages, staggered back to my villa in a stupor and had the best sleep of my life.

I didn’t miss my sugar-free Red Bulls, my evening glass (er, glasses…) of wine and most importantly, my Blackberry. What I experienced was something I hadn’t felt before: bliss. And I lost weight (about 7 pounds) that I didn’t even know I needed to lose. I felt great.

The day I checked in for my third visit to Rancho La Puerta, I saw a sign with names of guests who had been there multiple times.  I noticed that film critic Roger Ebert had been a guest more than 30 times. The first time I saw this, my reaction was “crazy people.” Now, being a three-peat guest, I think “it’s crazy I don’t come here more often.”

The lesson I walked away with goes beyond bettering my fitness regime, getting cooking tips or losing those extra pesky pounds. Instead, I realized the investment I make in a one-week retreat towards myself is re-investing in my business: if I’m not living my life at optimum health, I can’t perform well in all aspects of my business. My whole life, I’ve been using a mantra that it’s the quality of the work that matters, not the quantity. Rancho La Puerta has taught me that the same philosophy applies to myself as well.

Unwinding Through Yoga and Meditation

Photo Credit: Guzman

CSL: If someone only has 10 minutes each morning for a yoga routine, what poses would you suggest and can ten to fifteen minutes a day really make a difference?

SHARON: YES, most definitely. Practicing asana for ten to fifteen minutes a day can make a huge difference! Five minutes a day can make a huge difference…doing anything on purpose for even one minute a day can make a huge difference.

Here is a simple yoga asana routine which I do every morning (it takes a little more than five minutes):

“The Magic Ten”:

1. Downward dog—10 breaths
2. Standing forward bend—10 breaths
3. Squat—10 breaths
4. Teepee twist—5 breaths each side
5. Half seated spinal twist—5 breaths each side
6. Table top—10 breaths
7. Handstand—25 breaths
8. Standing Posture alignment—5 breaths
9. Standing side bends—1 breath each side 4X
10. Standing spinal roll—16 breaths

CSL: What advice do you give work-a-holics for integrating mindfulness and spirituality into their day?

SHARON: Every morning before you get out of bed ask God (or if the god word is not to your liking, ask your own “higher power”—what you feel is your best guide—be it intuition, love, higher intelligence, nature, what is good and beautiful, etc.) to make you an instrument. Personally, what I say is: “Make me an instrument for Thy will –not mine but Thine be done, free me from anger, jealousy and fear—fill my heart with joy and compassion.” I try to remember to say that, silently, often during the day, especially when I feel overwhelmed, under pressure or in a time crunch.

CSL: How is spinal flexibility directly linked to our youth and vitality? How can we make sure that we care for this integral part of our anatomy?

SHARON: Suppleness of our bodies is associated with youth and vitality. As children we naturally explore all kinds of ways to move our bodies, but when we become adults, we tend to limit our movements to what is culturally accepted. The definition, after all, of an adult means one who has stopped growing. Clothes can affect our physical movement. Fashion can influence the actual shape of our body as we fall victim to high-heeled shoes or tight jeans, skirts or dresses or even baggy clothes. Over time the clothes we wear can actually altar the physical shape of our bodies. As young children we aren’t so much interested in the status quo or judging ourselves and others by our clothes. But as we get older our outer appearance becomes more and more important and we can get stuck in the syndrome of “never having a thing to wear.” Often we try to remedy this dilemma through shopping (if we have the money for shopping). And those who don’t have the money for shopping often wish they did or envy those who do.

When we practice asana, however, we have the opportunity to uninhibitedly explore our bodies much like we did as children—we get back to exploring the many varieties of shapes and movements that our spines, and in fact, our whole bodies, are capable of. In a typical yoga session one might: curl up like a ball, roll around on the floor, touch their toes to their ears or nose, bend backward, bend forward, and/or stick out their tongue. This physical playfulness can be very freeing psychologically as it provides us with a direct experience of the mind/body connection.

The best way to care for our spines, or any part of our anatomy for that matter, is to use it for higher purposes: for service. Flexibility—physical, as well as mental, emotional and spiritual—enables you to be of more benefit to others and the world around you, and that ultimately brings profound happiness. An inflexible spine reflects an inflexible mind—a mind that is stuck, stubborn, set in its ways.

CSL: Can you help us understand more about the importance of inversions?

SHARON: Of all yoga asanas, inversions are the most potent, because they bring about the most transformational results for us physically, energetically, emotionally, mentally, and spiritually. A regular inversion practice can yield youthfulness and increase mental capacity, performance, endurance, energy, beauty, and overall well-being, confidence and calmness.

Turning upside down stimulates the master glands—the pineal, pituitary, thyroid and parathyroid. Ordinarily these glands operate sort of like on a thermostat set on a feast or famine trigger. So when the hormonal level gets low, a signal is sent and the gland is flooded with a new chemical dose. The problem with that is that at times when the levels are very low or very high, there can be all kinds of behavioral changes, including mood swings, PMS and even compulsive behaviors like binging on chocolate or junk food. When you do inversions regularly, you provide the glands with regular stimulation, so the hormonal levels are kept more at a balanced state of equilibrium. This helps prevent mood swings and other undesirable effects.

Inversions reverse the effects of gravity on all the systems of the body. They give the internal organs, the skin and the muscles a lift (as we all know, with age everything starts to drop down toward the earth). Inversions can provide a natural face-lift! They invigorate our circulation, helping revive our legs and feet where blood can pool, so the tendency toward varicose veins is diminished.

Inversions also have a mind-expanding effect. When we turn upside down, we can access our own pharmaceutical laboratory, stimulating the release of certain chemicals in the brain that generate feelings of calm, creativity, well-being and expansiveness which allow you to let go of the “small stuff.”

The length of time you spend upside down is important. Spending at least 5 minutes a day in a position in which your heart is above your head is necessary in order to get the benefits of inversions, but the longer the better. The most effective inversions are headstand and shoulderstand (because they involve direct contact between the ground and the head), but other alternatives are good as well, like handstand, bending over from a standing position, downward dog or any other passive inversion.

CSL: For those struggling with insomnia, are there certain lifestyle practices that would be especially helpful?

SHARON:

1. Sleep in a dark room

In order for your brain to be able to make adequate amounts of melatonin, your body has to be in the dark—light must not be present. Sleep in a completely dark room. Do whatever it takes to block out all of the light that might come in during the morning. Use heavy drapes or black-out shades over the windows. Never sleep with a night light on in the room. Make sure that there isn’t a light emanating from an alarm clock, computer, television etc. If you find yourself in a situation where you are unable to block out the light, then wear an eye mask as the next best thing, because when light enters into your body via your eyes (left, right and third) it is the most direct route into the pineal gland. But also keep in mind that light can be absorbed into your body via your skin.

2. Don’t drink coffee (or any caffeinated beverage), or at least try to cut down your intake to only one cup per day and drink it only in the morning.

3. Prepare yourself for bed as if you were embarking on a peaceful journey:

*Take a bath

*Put on a comfortable nightgown or pajamas

4. Quiet your mind

*Accept that you will never be able to complete all of the projects you have going on or think through all the thoughts or resolve all the issues you are dealing with in your life and the best thing to do is to take a break once a day and go to sleep for several hours.

*Do not sit in front of a computer before bed and definitely don’t work on emails before bed

*Reserve your bed for horizontal activities like sleeping–Don’t read in bed and don’t watch television in bed.

*Do not watch television before bed. Definitely do not subject your mind to violent movies or television shows and expect to be able to sleep well at night.

*Don’t leave a radio or television on

* Be a vegan—do not eat any food that has been obtained through violent means, because you will absorb the intense fear and degradation that was experienced by the animal whose flesh or milk or eggs you are eating, and over time, that will cause deep unsettledness inside of you.

*Meditate for at least 5 minutes everyday—in the morning or at night or whenever you can find the time. The practice of meditation will help you to begin to come to terms with your thinking mind so that it doesn’t keep coming at you when you want to go to sleep.