Why I recommend Yoga

Why I recommend Yoga

Why I recommend Yoga

 

I was lucky enough to spend time in India doing my yoga teacher training with people from all walks of life. Yoga includes breath control, simple meditation, and the adoption of specific bodily postures, for health and relaxation.

 

Yoga can improve all areas of you health and wellbeing

 

Yoga is simply about connecting with yourself through mindful exercise, using breath. Just because you cant touch your toes or get yourself into bizarre postures that yoga pictures are known for, doesn’t mean the practice of yoga cannott improve your life. Start with a simple beginner class once a week to learn some simple postures and breathing techniques and then go from there!

 

You can benefit from:

Well rested sleep

Increased circulation

Better flexibility

Better posture

Improved balance

More strength

A toned body

More energy

Head clarity

Relaxation and peace

Pregnancy discomfort and birth preparation

Better sex

Lower blood pressure

Increased lymph flow

Increased metabolism

Better digestion

Reduced pain

Improvement for other sports

Better respiration

Reduced stress and anxiety

An inner calmness

Improve your outlook on life

A better connection with yourself – physically, mentally, emotionally, spiritually

 

There are MANY styles of yoga classes all over the Sunshine Coast – just try a few and see which teacher and class best suits you. 

Take care of you, see you in the clinic,

TK xx

 

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.

Homemade dairy free pesto

Homemade dairy free pesto

2 cups (tightly packed) fresh basil, rinsed thoroughly and dried

1/3 cup raw pine nuts or walnuts

1/2 cup extra virgin olive oil

3 garlic gloves, chopped

Pinch of black pepper and sea salt / himalayan salt

2 tablespoons of nutritional yeast (BRAGG) – Made from inactive yeast that has a cheesy flavour, used to replace parmesan cheese in traditional pesto. You can find it in most health food stores. 

 

Blend all ingredients together in a food processor, first start with half the oil, blend, stir with a spoon, add remaining oil and blend on high again.

Store in the fridge for up to 3 weeks in an air tight glass jar. Add a little oil on the top of jar to keep the pesto moist.

Basil is high in Vitamin K, vitamin C, vitamin A, iron, magnesium, folate and manganese. 

Enjoy with your favourite roast vegetables, buckwheat pasta or raw zucchini curly noodles!

 

Eat well, take care of you, see you in the clinic,

TK xx

 

 Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.

 

Nurture yourself

Nurture yourself

When you’re feeling a bit down, low energy, stressed, emotional or disconnected.. Here’s a few tips to nurture yourself:

 

Practice daily exercise, mix up it up with different types – walking, yoga, bike riding, mountain climbing, swimming, resistance training

Eat a nutritious well balanced diet – eat regular meals so that your blood sugar levels are maintained

Have a positive mindset, wake up with a happy intention

Spend time in nature

Surround yourself with positive and like-minded people

Take a bath with oils and epsom salt

Read a new book… and finish it

Join a community group – dancing, fitness, book club

Journal ideas, thoughts and emotions

Learn something new

Talk to a friend or a professional if you don’t feel like your coping or just need to get things off your chest

Go to a comedy show and have a good laugh with good friends

Be kind to yourself – go to bed early and rest when you need to

Respect yourself with boundaries

Look in the mirror and smile at yourself

Make yourself a cup and tea and sit outside in the sunshine

Practice conscious breathing and meditation or go to a tai chi class

Get some vitamin D and go for a swim in the ocean

Let go of criticism toward yourself and others

Have a health treatment such as acupuncture, massage, kinesiology

Spend time with animals, take a friends dog for a walk

Do something creative with your hands

Turn the television off and sit outside under the stars

Cook yourself your favourite food

Recognise all the good things in your life!

 

“If you can’t change something, change your attitude” – Maya Angelou

Take care of you, see you in the clinic,

TK xx

 

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.

Juggling work-life balance

Juggling work-life balance

Full-time work is 38.5 hours a week for the average adult in Australia. Some, if not most, juggling more hours to make financial ends meet, FIFO, studying, being a parent, running a business etc. In my line of work/lifestyle of the health field, I personally NEED time to rejuvenate and replenish myself so I can be the practitioner I need to be physically, mentally, emotionally and spiritually. But everyone needs rest and time to rejuvenate.

Maintaining work-life balance can be HARD but with careful planning it

CAN BE DONE! 

I recently went on a spontaneous trip with a friend up to the Northern Territory for an unplanned road trip. All we booked were our flights and one of those outrageous Wicked Campers you see with funny and inappropriate slogans painted across the vehicle. We packed the car with healthy food, electrolytes, bush walking shoes, sunscreen, litres of water and our swimming gear and set off south east down the Stuart Highway from Darwin. We had 4 full days to visit national parks, sleep under the stars, visit indigenous landmark paintings, meet the locals, climb mountains to hidden waterfalls and hear about the history of certain areas. But most importantly really see this A M A Z I N G country, turn our phones off and not check the time.

Tips to make weekends away possible

 

> Prioritise your tasks – write lists for what needs doing (use a daily diary),  plan the day and week ahead. Instead of getting overwhelmed, take a pause and ask yourself what is more important to you in the current situation. Make conscious decisions and feel happy about them.
> Delegate times and set boundaries of your day to certain areas – for example: 5-8pm is time spent with kids, run errands once/twice a week, exercise before work.
> Cut back on expenses (even short term) on things you don’t necessary need right now – put that money aside for emergencies or something fun!
> Trust and delegate work environments – prepare and be organised for other staff to run the show while you are away.
> Get 6-8hours of unbroken sleep a night – if our bodies are not resting well, our mind cannot function well.
> Set a goal – “At the end of this 3 month block I will go away for a long weekend”.
Remove guilt – have realistic expectations of yourself. Pat yourself on the back when you know you’ve done your best and you are managing things nicely. No one is superman/woman so ask for help when you need it.
> Lastly, book the trip! – get the ball rolling so that other steps will flow and it will all come together. Having something to look forward to keeps you motivated and excited when the grind of the day-to-day gets a bit much.
Take care of you, see you in the clinic,
TK xx
Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
Waking at 2am

Waking at 2am

Traditional Chinese Medicine Time Cycles – Are you waking at 2am?

 

According to Traditional Chinese Medicine, the body cycles through twelve 2 hour cycles every day and night, during which each organ system becomes most active. So that for each particular organ system it has a high tide, such as 7-9am – Stomach time – why breakfast is so important !

The cycle can be regarded as running from 3am, when Liver time concludes and the body’s energies turn outward; in readying the body for the day by cleansing the lungs and the large intestine for the new day ahead. Then, from 3pm onward, the energies flow back in to restore and maintain the body during rest and sleep.

The organs and their peak functioning times are itemised below.

What does this mean? A  example is when a patient is waking between 1 and 3am consistently, we can see that the Liver is showing an imbalance in its ability to function properly. Stress is a common factor that many people experience – demanding jobs, families to support, deadlines, worrying about the future, “living for the future” i.e. superannuation funds need contribution etc. Poor diet, excessive alcohol consumption, suppressing emotions can also create imbalance in the energy of the liver. Our deepest sleep should be at 2am!

Liver symptoms that can occur include headaches, premenstrual symptoms or irregular periods, tension shoulders, fullness in chest/ribs, dream disturbed sleep, quick tempered/irritable, outbursts, depression, moodiness, sighing, lack of motivation, poor day-to-day planning, irritable/irregular bowel movements, fever, red face and eyes. 

Talk with your acupuncturist about the symptoms you are experiencing so a treatment can be tailored and the imbalanced corrected – all you have to do is maintain it!

 

body clock pic

 

Organ Time Function

 

3:00 – 5:00 am  – Lung – A new day!

The respiratory tract, lungs and sinuses are cleansed and maintained. Gentle breathing occurs and sleep becomes shallower in preparation for waking. Grief and sadness may be experienced at this time.

5:00 – 7:00 am – Large Intestine

The large intestine packs the stool for excretion ideally at 7 am so it is important to allow time for elimination in the early morning. Drinking water and avoiding caffeine during this time helps promote defecation. Guilt and defensiveness may occur at this time.

7:00 – 9:00 am – Stomach

The peak time of the day for digestion. For this reason TCM advocates having the main meal including protein at breakfast. The emotions of disgust and despair may be experienced at this time.

9:00 – 11:00 am – Spleen

Said to be the most important digestive organ in TCM, the Spleen directs the processes of digestion, transforming foods and liquid into energy and blood. The spleen also supports the immune system so allergies may be most pronounced at this time. This time window is good for thinking and working, although jealousy, worry and low self-esteem may also be experienced.

11:00 am – 1:00 pm – Heart

Palpitations may be noticed during this time and the majority of heart attacks are said to occur during the late morning. This is not a time to place the heart under additional stress by exercising or being exposed to excessive heat. A good time for meeting, talking and eating, although joy and sadness may also occur.

1:00 – 3:00 pm – Small Intestine

The small intestine is busy digesting lunch and this may be the time when symptoms such as indigestion, abdominal pain and bloating may occur. This time window is good for sorting and organising, although insecurity, vulnerability and abandonment may also be experienced.

3:00 – 5:00 pm – Bladder

The bladder is associated with the skin and skin irritations and eczema may be noticed during this time. Many people may feel tired and want a nap mid-afternoon and a salty snack such as a bowl of miso soup will strengthen this organ. Good for storing and reserving, although this time may be associated with timidity.

5:00 – 7:00 pm – Kidney

Tiredness may carry over from bladder time if the adrenals (endocrine glands produce a wide variety of hormones) are depleted (also governed by the kidneys). However, if the adrenals are strong, there may be a second wind of energy. Good for driving and consolidating, although fear and terror may reach a peak.

7:00 – 9:00 pm – Pericardium 

The pericardium (a sac surrounding the heart) governs the master glands and reproductive organs. If depleted, low back pain may result arising from the kidneys. Good for socialising, flirting and sexual energy. Negative aspects include being unresponsive and unable to express emotions, feeling hurt, or extremes of joy.

9:00 – 11:00 pm – Temperature balance

The triple warmer (temp balance) governs the endocrine system and the blood vessels. Headaches or feeling tired and weak during this time may indicate significant arterial repair taking place. Good for relaxing, although may be associated with feelings of hopelessness, confusion, and paranoia.

11:00 pm – 1:00 am – Gall Bladder

The gallbladder is associated with regeneration and sleep which is why we are told that the hours before midnight are important! If restless during this time, this indicates that the gallbladder and liver are overwhelmed and the toxins remaining in circulation are acting as an irritant to the brain. Emotions associated with this time window include bitterness, resentment or indecisiveness.

1:00 – 3:00 am – Liver

The liver gets down to the work of processing the day’s nutrients and detoxifying the day’s toxin load. Deep resting and dreaming also occurs during this time and it is the worst time to eat as the small intestine is at its lowest ebb. Anger, frustration, rage reach a peak and waking at this time can often lead to overthinking things, writing lists of what needs doing for the day ahead and also difficulty falling back to sleep. The liver is about organisation! If this is your consistent waking time – start carrying a diary with you – write lists and get your organisation happening throughout the day and before bed time.

body clock pic4

What can you do?

Acupuncture will treat the organs with an imbalance such as waking at 4am or fatigue at 11am for example – Talk with your acupuncturist about the symptoms you are experiencing so a treatment can be tailored and the imbalanced corrected – all you have to do is maintain it! It might be small nutritional changes, stress management ideas tailored to you. 

Understanding that every organ has a repair/maintenance schedule to keep on a daily basis offers you the opportunity to learn how to treat yourself for improved health and well-being. It also allows you to identify exactly which organ system or emotion needs strengthening/resolving. Always use your symptoms and body cues as a guide, and if you make a connection above, such as that you get sleepy between 5-7pm, don’t hesitate to research what you can do to strengthen that organ (which would be the Kidneys). A great solution to deficient kidneys is having a sweet potato for breakfast!

Make sure to look at the emotional aspect too. If you’re sleepy during kidney time, do you have any fears holding you back from reaching your true potential? Are you afraid of rejection? Failure? Addressing this emotion will strengthening the organ and improve your physical health now and for the future 🙂

 

Take care of you, see you in the clinic,

TK xx

 

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.