Category: Whole Body Health

Elderberry Rose-Hip Syrup: Embodied Medicine Making

3/16/2023

Blue Elderberry

I began searching for elderberry bushes and harvesting their berries when I was 10 years old, in drainage ditches where they grew together along country roads in Council Bluffs, Iowa. My first forays for elderberries were with my father and sisters. By mid to late September, often at the same time as The Jewish New Year, the berries were ripe and ready for harvest. Many of my memories of picking elderberries are of breaking free into the warm autumn sunshine after a long morning of sitting indoors at the synagogue for Rosh Hashanah services. We'd eat a holiday meal at home or with relatives and then eagerly head out to gather berries. My sister's and I and our father would grab some large brown paper grocery bags and garden clippers and drive to a country road in the east hills of Council Bluffs where we found a favorite elderberry patch. We'd fill our bags with large clumps of reddish-purple berries, hanging heavy on bright red stems and bring them home to my mom and also my grandma Sylvia who was often part of our jelly making process. We'd all help clean and de-stem the berries before squishing them through cheese cloth to get all the juice into a large pot for cooking the batch of jelly- adding just the right amount of sugar and pectin for thickening the tart berry juice as it cooked down.

Blue Elderberrie & Rose Hips Cooking

"I loved my mother's delicious elderberry jam, berry pies and earthy tasting sautéed Morels. Though, each time we ate the mushrooms my mom was on high alert; her adrenaline rushing; expecting to rush us to the emergency room-poisoned by the nourishing, heavenly mushrooms she'd just cooked for us. Mom never ate the wild mushrooms."

At that point in my life I knew nothing about wild crafting herbs nor had I any knowledge of which herbs and foods found in nature might be used to support health and wellness. I did know that I loved foraging close to home for elderberries in the autumn; black raspberries in summer and Morel mushrooms and wild asparagus in the spring. The Morels and wild asparagus often popped up around May Day each year when we also picked violets for our May baskets. I loved my mother's delicious elderberry jam, berry pies and earthy tasting sautéed Morels. Though, each time we ate the mushrooms my mom was on high alert; her adrenaline rushing; expecting to rush us to the emergency room-poisoned by the nourishing, heavenly mushrooms she'd just cooked for us. Mom never ate the wild mushrooms.

When my sister, Heidi, was old enough to drive and I was a young teen, we went berry picking without our father on a warm autumn afternoon. While driving home with our overflowing bags of elderberries. a huge Wolf Spider popped out of one of the bags of berries onto the back seat, just inches from us. We were screaming as Heidi, pulled the car over and parked. We spilled out of the car in seconds and knocked on the door of a nearby home, asking to use their phone (this was about 30 years before cell phones were in use). One of us made the call and my dad arrived shortly, rescuing us from the spider in the back seat of our tiny Fiat. He shooed the large spider out of the car with part of his Sunday newspaper and off we went, terrified to ever gather elderberries again.

Elderberry, rose hips, ginger, cinnamon & cloves.

It was in Oregon, years later, that my real education in herbs, plant medicine and nutrition began. It was here where elderberry syrup or tincture became a staple in my herb and supplement cabinet for year round immune support. In Oregon it was extremely easy to find elderberry syrup in one of the numerous food co-ops or natural food stores, I was content to buy it off the shelf.

Something big changed for me during the early days of The Pandemic-though nature was a huge piece of my world and work, I found myself in the woods more than ever and at the same time upped my self care practices-every aspect of self care; physical, emotional, nutritional, spiritual and environmental. With the world slowed down, I dropped into slow time and noticed many details around me that I'd overlooked in the past. One day in late September of 2020, on a walk through the neighborhood, I noticed an elderberry bush dripping with ripe berries and the sight of the tree transported me back to my childhood. I knocked on the door of the home where the tree lived and asked the owner if I might harvest some of her berries if she wasn't using them. She told me to take as many as I'd like as she didn't pick them. I returned a little later with my clippers and a bag and was back at it. It had been 50 years since I'd last harvested elderberries and this time, with an intention to make a batch of elderberry syrup. In this part of Southern Oregon, many elderberry varieties are blue instead of the typical black. The blue drought-tolerant variety thrive in our hot and dry climate. Blue elderberries (Sambucus cerulea) are similar to black elderberries (Sambucus nigra). I gathered enough berries for a large batch of syrup; thanked the beautiful tree and left a good amount of berries for the birds. As I walked home with my full bag, for just a moment I had an image of the Wolf Spider from my childhood but quickly let it fade away.

Elderberries and rose hips -transformation

I made my first batch of elderberry syrup from a recipe a friend shared with me. The batch was big, tasty and lasted for months. In fact, it lasted so long that it was fermented by the time I got close to finishing it. I used a small amount each day and have had elderberry, well-known as an ant-viral, in my daily regimen every since early 2020.

I found the first batch of syrup and the batch that followed the next season to be tasty but very watery. I desired the thick syrupy texture I had been used to from herbal farms such as Gaia Herbs or Herb Pharm. This past autumn, I once again harvested elderberries from the same tree and shared in the medicine making process with my friend, Johan, who was all in for this project. I harvested the berries and delivered them to Johan to prep and freeze. A common method to de-stem the berries is simply by freezing them in a bag, causing the berries to fall from their stems easily on their own, once frozen. Johan, in his love for small seeds and berries and from his years of experience gathering seeds and propagating conifer trees for The Forest Service, chose to meticulously remove the tiny elderberries from their stems, carefully removing any bit of tree duff or tiny bugs before freezing them.

Blue Elderberries Photo Credit: https://practicalselfreliance.com/foraging-elderberries/

Early on I felt the plant and human synergy as we worked as a team-researching and adapting a recipe to make a concentrated thick syrup. We looked at a recipe shared last fall by our friend, Julia Plevin Oliansky, which inspired us to use rose hips in addition to the elderberries. Julia's recipe used dried elderberries and we were working with fresh frozen berries. The proportions of berries and water change depending on if you use dried, fresh or frozen berries. I found a recipe using fresh frozen elderberries which we then adapted by adding rose hips and tweaking the water content as well as the honey. We initially added too many rose-hips for our batch and quickly discovered the natural pectin in the rose hip skins was a powerful thickening agent, so we decreased the amount in the recipe that follows. Rose hips are rich in vitamin C and natural pectin for thickening and it takes very few to get the thickening effect. We gathered the fresh rose hips from my rose bush. They have a sweet and tangy tartness and are full of anti-oxidants.. I scribbled the finished recipe out in my almost illegible printing which Johan proceeded to carefully type out.

Squeezing warm Berry Pulp through a Nut Seed Bag

Next, we chose a day to get together and make the syrup. A perfect project for the dark short days of winter. Johan thawed the berries early in the day and I brought the rose hips; the spices and a large, heavy pot. Our collaboration took me back to all the years I spent as a pastry chef in professional kitchens with the whole crew working together. Over the years I have been working on my own with the harvested plants as well as doing lots of cooking and baking which I find quite therapeutic, creative and fun. This collaboration with a kitchen partner reminded me of my childhood, making elderberry jelly with a full crew in our family's kitchen, each of us taking part at some level. The collaboration created an exponential sense of connection between human and plant and human-human-plant connection. It reminded me of the magic that happens on a forest therapy walk between the different human participants connecting with one another and all the living nature beings, relating and sharing in unique ways; each time different than the last.

Trading off squeezing Elderberry Rose Hip Pulp

The longer I have related to the natural world, I've found it spilling into all of my life, especially in the form of sensory experience. Making the elderberry syrup was quite an immersion of the senses. The senses of taste, sight, smell, hearing and feeling were all engaged. The smell of the spices and the simmering pot of berries, blended together and created a fragrant forest in the kitchen. The magnificent deep blue berries and red rose hips cooking down and changing color by the moment, transported us into the simmering pot-the plants pulling us into their alchemical mix as they became something new. Through our human-plant collaboration we witnessed nature revealing her power as Earth matter shapeshifting through human-plant relation and intention.

Blending Raw Honey into warm Elderberry Rose Hip Syrup

The berries, steaming and simmering away in the pot were deep in an alchemical dance, melting into a new expression or their former selves. The heat and steam from the fragrant pot drifted over our hands and faces offering a potent sense bath. The longer the berries simmered the more grounded and present we became-no longer simply the cooks, observers and planners but an integral part of a newly formed relationship between nature beings and human beings.

One of 2 jars of Elderberry Rose Hip Syrup

When the berry-spice concoction had cooled and the warm pulp was squeezed and strained through the mesh bag, I was really excited to add the honey and do a taste test. By this time, our hands were coated in shining purple juice. When we mixed the raw honey into the warm, thick liquid and tasted the sweet, tart syrup, I felt the whole process settle into my cells. From our original intention to find elderberries to the very first sighting of them on the tree; to the now thick, sweet, purple, jeweled liquid coating on our hands and dripping down our chins, a sense of deep joy was palpable. In that moment in the kitchen, there was simply the experience of nature-relation- plants, honeybees and humans, transformed through intention, connection and creative action. Each time I taste a spoonful of the elderberry-rose hip syrup, I drop right back into the embodied experience of the herbal alchemy created in a warm kitchen on a cold winter afternoon.

Lip Licking-Finger Dripping Elderberry-Rose Hip Syrup

Ingredients:

6 Cups Fresh or Frozen Black or Blue Elderberries
30 Rose Hips- fresh or semi-dried from the bush
1 Cup Raw Local Honey
2 Cups Water (add extra water as needed/f needed)
2 Heaping Tablespoons Raw Fresh Ginger-grated
1 Teaspoon Whole Cloves
1.5 Teaspoons Powdered Cinnamon

Equipment:

Large stock pot
Grater
Flat End Wooden Spoon
Fine-holed Potato Masher
Rubber Spatula
Nut Milk Bag or Cheese Cloth
Metal Mesh Wire Strainer
Measuring Cups (Dry and Liquid)
Bowl to squeeze juice through Seed Bag
Glass Storage Jars for about 3 cups of syrup

Method:

Combine stemmed berries and rose hips with water in stock pot.

Stir and bring to a simmer. Adjust heat for mixture to continuously simmer but do not boil. Press your flat ended wooden spoon to the bottom of your pot and measure how high the mixture is on the spoon-such as an inch deep or whatever it measures.

Stir in grated ginger, cloves and cinnamon. Continue simmering, stirring the mixture as needed. When mixture thickens, begin to scrape the sides of the pot down with the flat end of your wooden spoon and occasionally gently stir. When the fruit is soft, use your fine holed potato masher to mash the berries in the pot.

As the mixture simmers down and the water content lessens, measure again with the wooden spoon. When it has cooked down by half, remove from heat. The simmering process could take anywhere from 30 to 45 minutes or so. Make sure to remove from the heat as soon as the volume of the mixture has gone down by half.

Squeezing:

When your berry mixture has cooled enough to handle, place your nut milk bag or cheese cloth over the fine meshed sieve, over a medium sized bowl. Scrape warm berries into the mesh bag. Once the bag is filled, squeeze the berry-filled bag, gently, until you have gotten as much juice as you can from the berry pulp. Be careful to not pop the bag, turning it to different sides as you squeeze. Once all the liquid is squeezed into the bowl, measure out your honey and gently whisk into the berry juice. Adjust your honey amount to your personal taste. After licking your fingers and washing your purple stained hands (and face), pour the syrup into your glass jar(s). It is helpful to use a jar you can dip a teaspoon into, to take out a single serving at a time. Refrigerate. It should keep for a good three months or more in the fridge.

Yields: approximately 25 oz. of syrup

Staining from Straining Elderberry Syrup

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The Liminality of Grief: Befriending The Unknown through Radical Rest, Self-care & Forgiveness

11/5/2022

6 Comments

Stones at my Father's Grave

This past year has been filled with unknowns and the deepest grief I've ever experienced. It's been an extremely challenging time of much inner and outer growth, bringing surprises, life-affirming gifts and transformation. This year has been a culmination; the end of a story; the story of my parent's lives in Oregon for the past 20 years. This time has also marked for me an end and a new beginning for myself. This ending and new beginning is something I still am melding and moving through. So, I'll use one of my most potent self-care tools and do what I do; I'll write it and I'll edit it for hours and days until I've sculpted the story and etched it energetically in my heart, mind and soul.

For decades, writing has been a love of mine and my passion for teaching and for self-care has launched me on a path as a Healer and Wellness Educator. I love writing about my life and work. Over the years through my own healing path, I have fully embraced nature and energy practices as potent tools for wellness. When my work came to a sudden halt during The Pandemic, so did much of my writing spark. In early 2020 the day the state of Oregon locked down, my elderly parents moved into a nearby retirement community. With Covid regulations, it was months before I could enter their apartment. My focus was managing their connection to the outside world and their medical needs such as trips to the emergency room, falls or a sudden collapse which became common for them when medical access was suddenly limited. One day early in The Pandemic my dad's doctor actually walked over to the parking lot of their retirement community and in the back seat of my car palpated my father's lower abdomen. For my dad, it seemed it had come down to getting his medical care in the backseat of a 2007 Honda Fit.

With my parents many needs and my work suddenly on pause, I pieced together a new life. Besides stepping into a role as caregiver for my parents, I prioritized tending to my own needs for stress regulation as I grieved the loss of my work, the state of humanity and the planet. At that time when the planes were grounded and the roads were empty, I actually rejoiced in the quiet streets, the silent, clear blue skies and the gentle life of the forest, suddenly reclaimed by residents of The More Than Human World. There were few humans to be found in the woods then. I still smile with memories of squirrels and ducks pattering along the many trails, long used by humans. They seemed to know we humans were taking a pause.

Empty Trails at Lithia Park, Ashland, Oregon Spring 2020

In the past years, in Southern Oregon, the severe drought has intensified and summer and fall wild fires have become the new normal. On September 8, 2020, The Almeda Fire which started a mile from my home, raced through our valley destroying close to 3000 structures, leaving thousands homeless. Our community stress levels skyrocketed with high anxiety, overwhelm and PTSD from evacuation and loss of homes and livelihood. It was terribly frightening. Many have since relocated. I have relocated twice since 2019 in reaction to the climate disaster here and each time have ended up like a boomerang, back to my "village" of Ashland. My community ties of 40 years are so strong it's been almost impossible to leave my people and the land I love as well as my then, aging parents. During The Almeda Fire they too were evacuated and quite traumatized. One year later after another summer of extreme heat and smoke, I relocated to Portland in September 2021 and traveled to Ashland every month to tend to my parent's needs. I finally gave it up and came home after 4 months. I acknowledged that Southern Oregon for now is truly home, even with the environmental disasters.

My parents were managing well, even with my mom's dementia and had moved to an assisted living apartment in 2021. I made the move back from Portland in time for my mom's 90th birthday last January. Ten days later my dad reported not feeling well. After blood work and an echo cardiogram, it was clear that his heart failure had progressed to a new level. I somehow had received an intuitive call to return from Portland even before this news. The cardiologist told me and my sister's he'd never seen a heart so bad in a patient who was still alive. My dad who was convinced at age 94 that he would live to be at least 110, reluctantly signed the intake forms to go on Hospice in early March. We thought he might have a month left. My parents stayed in their apartment with the facility staff, private care givers and help from me as well as Hospice. My dad was very concerned for my mother since he was her anchor and first line caregiver. My mom fully depended on him. During my dad's Hospice journey, though he mostly slept, his presence alone anchored my mom. I was with them often. As my dad's condition progressed, they both needed more care. My dad was so stubborn and so convinced he'd never die that he almost convinced me and his friends as well.

Maynard- a twinkle in his eye to the end.

"Once my dad woke up when his Hospice nurse arrived and spoke with her about the light he was seeing as he looked out their sliding door. Dad said, "It feels like this light is here now to stay." At the same visit my dad described to Molly how he had felt like he was dying the previous night. I asked him how it felt and in his Iowa inflection, he said, "Pretty good." This was all happening to a man who had been terrified of death and had described it for years as, "Nothing but blackness." Now on his Hospice journey my dad was discovering a new reality with open curiosity and trust."

My father had no spiritual beliefs though he was culturally Jewish. He had mainly attended synagogue services at my mom's behest or for the socializing and food. He had been terrified of death for as long as I can remember. Knowing this, I was quite surprised when he was gifted with a very unusual 3.5 month Hospice journey.

Increasingly, my dad spent much time in deep sleeps-sometimes in bed with my mom or both of them awake, chatting and cuddling and most often in his recliner during the day. Many times I arrived as they were both waking up around noon and my dad was sharing with my mom where he had been and who he had seen during his "sleep." He would wake during the day after a long sleep, saying, "I'm not sure if I'm dead or alive." My dad shared these experiences with me, describing what I think of as journeying, in rich and vivid detail. It was different than his waking reality and by no means a typical dream. It was so real that he remembered and described the details for weeks. Many times when his Hospice nurse, Molly, visited, he shared these experiences with her. After this happened the first few times, Molly said, "Maynard, it sounds like you may be traveling between worlds." My dad said, "I think I am." He shared about our ancestors who were communicating with him. Often he described his mother and his brothers and sister being present or having spoken to them. Sometimes he would talk to me and my mother thinking my mom was his mother. My mom was not happy about that. My dad was often disoriented during this time, not knowing where he was. Once he told me it seemed like the furniture in their apartment didn't belong to them and that it felt like we were in a store of some kind. More than once he recounted how he almost fell but the most beautiful, shining and loving woman he'd ever seen stopped his fall. My dad was very impressed by her, stating he had never felt so much love. Many times he talked to me and my mom about "the train" he was seeing out the back window, saying, "It feels like we're in a train station." or "It feels like we should be leaving soon." or "Do you see the building across the courtyard? It looks like a moving train." In the midst of these episodes my dad seemed perfectly lucid. He was open to sharing these experiences which he seemed in awe of. It was beautiful to be a witness to this. Once my dad woke up when his Hospice nurse arrived and spoke with her about the light he was seeing as he looked out their sliding door. Dad said, "It feels like this light is here now to stay." At the same visit my dad described to Molly how he had felt like he was dying the previous night. I asked him how it felt and in his Iowa inflection, he said, "Pretty good." This was all happening to a man who had been terrified of death and had described it for years as, "Nothing but blackness." Now on his Hospice journey my dad was discovering a new reality with open curiosity and trust..

Maynard (far right) with brother's, Gene, Zeph, sister, Audrey and parent's, Sylvia & Ben

My parents many friends came to visit when there was a chance my mom and dad might be awake, but mostly, from mid-April into late June, they both spent hours each day sleeping opposite one another on their chairs in the living room. For my mom, sleeping was a symptom of her dementia. Just before Father's Day my dad started into his active dying phase-sleeping most of the night and day, eating little and very disoriented. On Father's Day he took his last walk with me through their building. He later listened to "Morning Has Broken" by Cat Stevens on his Alexa while looking at a card from my younger sister which contained the song lyrics. My dad listened and looked up at my mother, smiling and extremely out of breath and in a slurred voice said, "Those are great songs." I knew in that moment that my dad would soon be gone. Tears streamed down my cheeks with Cat Stevens voice and my dad's smile tucked away in my heart.

Maynard on Father's Day 2022- The day before his "death sleep" began.

The next day, resting in his recliner, my dad slipped into a coma; his "death sleep", accompanied by severe atrial fibrillation. My mother stood beside her husband of 71 years all night, holding his hand, saying, "I don't think dad will make it this time." She was able to track that he was dying, even with her Alzheimer's. Throughout my dad's Hospice journey my mother said, "What a horrible time to have memory problems when my husband is dying!" She would wake up each day once again discovering as if for the first time that her husband was dying. She knew just by looking at him. My heart was breaking.

The hospital bed arrived the next morning. It was Tuesday and my dad didn't get up again. My sister's arrived the following afternoon. Since Tuesday dad's heart had been racing at 200 beats a minute. The comfort medications Hospice provided barely calmed his heart rate. Though dad couldn't speak we knew it was extremely intense for him. It looked like his heart was jumping out of his chest. Amazingly, a few hours before he died on Thursday evening, my dad, who was known for his side-splitting jokes, pulled himself from his death sleep, and forced his eyes open to mere slits and almost inaudibly whispered his last joke to his beloved Hospice nurse, Molly, her ear next to his mouth. By evening, my dad's heart finally slowed and finally at peace, with my older sister by his side, he took his last breath. My sister's had gone to bed and I quietly sat with my dad's body, waiting for the funeral home to come for him. I thought my mom was asleep as she'd gone to bed just before he died. Once they had taken my father, my mom, still awake, called me into her room and I lay in bed with her. She said, "Dad's dead isn't he?" I told her yes and we lay quietly together holding one another.

Maynard Telpner z"l

My dad's death and loss caused my mom's dementia to spiral out of control. Without her anchor, she could no longer stay in assisted living, even with private caregivers. Within three weeks of my dad's death my mom was in a memory care facility near my older sister in Montana, and has since rapidly declined and is now on Hospice.

My father who had been mentally vibrant up until the end was now gone and my mother too was suddenly gone. Her rushed move was totally out of my control and at the same time necessary. None of us were prepared for how the move played out. At this point my mom has few if any memories of my dad, how many children or grandchildren she has and little understanding of where she is.

My grief dropped me into anxiety, despair, disorientation and exhaustion. It was partially triggered by my dad's death and partially from very painful family dynamics with my sisters, related to the circumstances of my mom's sudden move. My cortisol was rushing and my body felt out of my control. I was taking 1-2 naps a day and waking each night about 3 am, struggling to return to sleep. I have always been a good sleeper but my body clock and metabolism were suddenly out of control. I cried for weeks and let the tears bring me back to balance. Though physically weak I would slowly walk the 2.5 miles to my sit-spot at Ashland Creek as many days a week as possible. I'd sit on my rock and drop into my senses, sinking my feet and calves in the ice cold creek for long periods. After an hour or so, I walked down the trail once again, very slowly. Each time I left my sit-spot I felt a little more alive, more whole and a lot more human. As I walked the trail home I noticed the people I passed gently turning away from my red swollen eyes, offering me privacy and maybe protecting themselves from my grief.

Ice Water Therapy at Ashland Creek

I gathered every self-care tool I had to regain my balance and energy. Self-Care has become an integral part of my daily life following a health crisis which flattened me in 2013. These practices have been a lifeline for my physical, emotional, mental and spiritual well-being. Over the past 9 years I have integrated numerous practices into my day for grounding and balance. Self-Reiki, The Wim Hof Method-breath work & cold water immersion, skin brushing, Medical Qigong, Forest Bathing/Nature Immersion, EcoNIDRA and Gratitude are all core to my self-care.

To manage my energy and grief and regulate my nervous system, I streamlined my daily self-care practices to wherever I felt most drawn. In the morning before rising I typically did Self Reiki and Wim Hof Method Breathing followed by a hot shower ending with 2 minutes of cold. Before breakfast, Jinjing Qigong helped get my body moving and energy flowing. In the cool of the morning, I often followed breakfast with an aerobic walk to the park. After about 20 minutes I gently slowed down to a slow meander as I transitioned to Forest Bathing. I dropped into my senses, letting my attention go where it was pulled and ditching any mental concepts of where I should be or what I should be doing. I eventually arrived at my sit-spot, a place in nature where I'd simply sit and experience nature through my senses. I sat and noticed and sat and felt and sat and noticed. Here I felt safe and present enough to cry and release whatever wanted out. Another practice which helped me through this time, was EcoNIDRA™, a nature-based form of the ancient practice of Yoga Nidra. I'd choose one of my many EcoNIDRA™ recordings and rest on my bed in late afternoon, facilitated through a 3 stage journey- through my senses, my body and The Earth for about 50 minutes. This practice offered radical rest for my body and nervous system while doing absolutely nothing; drifting between a state of waking and sleep. Mid-afternoon and evening allowed me time to ground and focus on my remote work. Lastly, before turning my light out, I'd write in my gratitude journal-the best thing from my day; the worst thing and a list of all I was grateful for.

Radical Rest through a facilitated EcoNIDRA, Guided Imagery-Sense Journey

Between the Reiki; breath work; cold water; qigong; walking; forest bathing; EcoNIDRA™ and Gratitude, my nervous system began to calm and I began returning to myself. I returned to a whole self with a broad perspective of all that had happened after my dad's death and a much clearer understanding of who I was. Life felt new in many ways. My father had died; my mother was physically gone with her mind rapidly going. Through profound grief I had summoned the strength and determination to complete the passage, having pulled myself out of a deep hole. Everything felt new. The grief process helped me let go of how I previously perceived my life. It was a time for release, deep integration and rest. I was Alice on her journey through The Looking Glass, stepping into liminal space. I realized my only way through was to make peace with the unknown; with all that showed up and cross the threshold that had been waiting for me all along - a path to freedom and new life.

I learned that grief takes its own unique course for each person. Before my father's death, I imagined grief as deep sadness and sense of loss. I had lost close friends and older family members but this was my first time losing parents. I discovered grief as much more than profound sadness and loss. The disorientation; exhaustion; fear; anxiety; disrupted sleep; inability to focus or work, along with a sudden loss of my natural social ease was extreme. I would see someone I knew in public and quickly turn a corner to avoid conversation. I screened my calls and sometimes couldn't respond to messages or emails or initiate contact for weeks. The exhaustion scared me and painfully brought back the experience when I collapsed with Meniere's Disease 9 years earlier; when my adrenal glands crashed and it took years to regain my energy. I feared this state would last and I'd be stuck in this new reality. But, contrary to my health crisis 9 years ago, I now had a potent self-care tool kit I'd pieced together over the last decade and I understood how resilient our energy body is. I was confident this would be temporary; that I had the patience, strength and stamina; the tools and emotional and mental capacity to move through this. I knew that nothing would change until I allowed myself to be present with the experience and feel the pain. Through experience I knew one of my most potent allies and self-care tools was my ability to cry and feel my feelings.

Two months after my dad's death I was still really struggling at which time I read a book by a forgiveness educator named, Ana Holub, called, "Forgive and Be Free." I realized in this period that I had much work to do related to long time painful family issues and dysfunctional patterns with my sisters and parents. I have heard it is common that loss within a family can bring up trauma and painful family dynamics. The instant my dad took his last breath, all the dysfunction in our sister dynamic exploded from the shadows. For a time there was no contact between us. At the same time I was blocked from contact with my mother. Ana's book saved my life as I used her method of working each incident from my present and past where I'd felt wronged or felt I had wronged others. Ten days after beginning this work and after shedding a river of tears, I miraculously heard from my older sister. That call launched us both onto a profound path of deep repair and healing of our broken relationship of decades. It began with one phone call, from my sister, "I'm calling to apologize and ask your forgiveness." We were both blessed to dive into forgiveness work together and through facilitation as well. This work has been life changing. I have done so much over the years to try and fix the brokenness in our sister relationship and nothing touched it until now. I am more than grateful for everything that has happened since my dad's death. It was extremely painful and set off a chain of events comparable to a slow fuse sparking for years and finally detonating through our whole family constellation. I had lost my father and mother and through the grief process and forgiveness work, I found myself and I found a true sister for the first time since we were children. I also learned about the vital importance of letting go of relationships that serve no one and only prolong pain and suffering. The forgiveness work opened new doors and sparked a renewed life energy that infused each day. At this same time, a long-time friend and I happened to reconnect over the summer. He too had been going through his own process of loss and grief and like magic our path's merged as we began holding space for each other around our separate experiences. Our connection has slowly grown into a beautiful friendship which we are both cherishing like a newly discovered rare and delicate seed.

Samara- Maple Seeds or Dragonflies?

My friend Sarah Marshank, founder of Selfistry, recently wrote a piece titled, "Death is Weird." The gist of it is that we each experience the death of a loved one in our own unique way. and how can we know what anyone's experience really is.
Sarah writes, "When we find ourselves about to say we know how it is for others, let’s pause, bite our tongue, turn off our autopilot, and offer an inquiry instead – a wondering. Like this: "How is it for you, your mother’s dying?"

I grew up thinking that death was painfully sad and frightening. It can be for some but perhaps not for everyone. Each death, just like each birth is a unique passage; its own journey. My father's death and what immediately followed, catalyzed healing and transformation, creating a profound opening for new life, filled with goodness, peace and love. It cracked me wide open, leaving light, love, peace, wholeness, new life and hope. The waves of grief still wash through me, unannounced, accompanied many times by tears. I never know when one may hit. What I do know is, as long as I embrace the unknown, I'll continue to move through life in peace and remain whole.

Dragonfly Photo by Steve Prull© Traveler Between Worlds of Light

6 Comments

Finding Oneself in a Worldwide Pandemic

3/25/2021

3 Comments

I have been mostly silent during this past year of pandemic life. Throughout 2020 I had much to say while at the same time was often speechless and unable to write. Life changed so rapidly from day to day that by the time I completed a piece of writing, it was irrelevant.

Way back In mid-October of 2019, I gently began settling back in Southern Oregon after a life-changing nine-month journey in Idaho. By late fall, I was once again guiding forest therapy experiences and was actively forging new collaborations for my nature-based wellness practice, locally in Southern Oregon as well as other areas of the state. 2020 was off to an active start.

Sit Spot at Ashland Creek

In early January I signed a contract to guide a Memorial Day forest bathing retreat at Breitenbush Hot Springs Resort, in collaboration with sound healer and forest therapy guide, Joy Evans, from The Bay Area. I began planting seeds for the retreat 2 years earlier and was incredibly grateful for this hard-earned spot at Breitenbush. As well, Trout Creek Wilderness Lodge reached out in early 2020 with an invitation to facilitate a forest bathing retreat at their healing center in an old growth forest, later in the summer. I was actively mentoring forest therapy guides in training for The Association of Nature and Forest Therapy and cultivating partnerships between Wild Wellness Guide and others.

Wild Wellness Guide and Geri Littlejohn- event in early 2020

Much was in the works by mid-March when my elderly parents relocated back to Southern Oregon after nearly two years of living in Montana, near my sister. They were set to arrive on March 19th to a retirement community in Medford. Little did any of us know what was about to hit. It was quite a shock for me and my parents when they arrived at their new community and went immediately into lock-down following a newly issued state order in response to Covid. I was unable to enter their apartment for over 6 months and my parents didn't see any of their friends for 3 months. I instantly donned my health advocate hat to remotely help my parents navigate Covid life, suddenly filled with communication/technology issues, medical crises and hospital visits.

Outside, social distanced visit with Mom and Dad

With the sudden lock-down, my work halted. A forest therapy guide training I was scheduled to assist at in early April was cancelled and the training program came to an abrupt standstill. All trainings were postponed and staff put on furlough while A.N.F.T. began re-inventing itself. After many months of unknowing and waiting, my mentoring work came to an end.

At the same time, I received regular updates from Breitenbush Hot Springs, temporarily closed due to Covid, regarding my retreat scheduled for late May. At this point, when Oregon was beginning to slowly open up in early May, most of us were still clueless about what would follow as a world-wide pandemic unfolded. Breitenbush suggested they might reopen by the end of May, just in time for my retreat. I waited for their update, but it seemed clear that a large venue offering communal dining, hot spring soaking, workshops and shared lodging would be one of the last places to re-open during Covid. I received notice in early May that Breitenbush would remain closed until further notice. By August, the retreat was rescheduled for 2021. Then, in early September, when wildfires raged throughout Oregon, Breitenbush tragically burned down and will be rebuilding through 2022. The discussions for the other forest bathing retreat near Portland didn't even have a chance to move forward. I rapidly discovered that making plans during Covid was an exercise in futility. I was getting a serious lesson about living in the moment.

Breitenbush Hot Springs Meadow Pools

The world coming to an abrupt stop was a shock to my habit of expecting life to show up to meet my plans. Most of the world was in disbelief, and adjusting in unison to the new normal of lock-down, isolation, Covid deaths, loss of physical touch, covered faces and deserted offices and streets. Suddenly, grocery shelves were empty; we scrambled for toilet paper and Googled recipes for hand sanitizer. My daughter who had already been on lock-down in Hong Kong for 6 weeks, composed a Covid song and warned me to buy toilet paper. Up until Covid's arrival, life was easier than any of us had realized. Though I've had a daily gratitude practice for years, in 2020 I learned the meaning of "taking something for granted." Early into Covid, here, in The West, we got a miniscule peek into how people in third world countries and, in many of our own cities, scramble daily for the very basics. I realized what a privileged existence I've lived.

Oregon Shakespeare Festival Parking; Ashland Springs Hotel 2020

With no work and the sudden isolation, even though I am a quiet introvert, I felt seriously cut off from my local community. I was in stress mode with my sympathetic nervous system triggered daily by the fear of Covid. At the time, I was living with housemates who worked with the public. Initially, I became fixated on door handles, dish towels, hand towels and kitchen surfaces (which later proved to not be the route of choice for Covid's spread). When one housemate brought home a smashed box of sanitizing wipes that weren't saturated with toxic chemicals, it was like found treasure.

Considering "nothing" was happening, everything was happening on multiple levels. We were early into Covid and the overload switch had been flipped on. With the sudden shock of losing my work and income; the isolation; my initial felt fear of Covid and my parents need for much help, health advocacy and communication and tech support, along with the rest of the world, I had entered pandemic reality.

Seems like Covid triggered an epidemic of self-care, even on downtown sidewalks.

Other than taking care of the basics and helping my parents, I did the untypical for me- I stopped. All of my doing and creating came to a halt, replaced by being. My daily self-care practices became more important than ever. Mornings began with a set of Self-Reiki, Wim Hof Breathing, a shower ending with 2 minutes of ice water (or on some days, an icy dip in the creek); skin brushing, including lymph brushing; a glass of fresh squeezed celery juice and a set of Jinjing Qigong. Finally came breakfast. I'm still doing all the practices and have recently added in Nidra Yoga and EcoNIDRA. What if we organized our work around our self-care routine, rather than our self-care around work?

Wim Hof Method-Ice Water Immersion in Ashland Creek

Early into Covid, my previous life morphed into a world of liminality as we call it in forest therapy- an experience of dropping out of one's typical mental mind and stepping into the present moment. Though it was still quite cold, wet and wintery, I spent much time in the woods, immersing in nature, dropping into my senses through forest bathing. Last winter and early spring, the streets were deserted and the park trails mostly empty. I often found ducks and squirrels using the paths and bridges which they typically stayed clear of when humans were previously present. After 40 years of walking these trails, I spied my first Jackrabbit at Lithia Park. As the animals reclaimed their forest for a brief time, they seemed to quickly adapt to very few humans on their land. At that time I had several experiences meeting small creatures on the trails who suddenly startled at finding a human in their space. More than ever, I understood whose home this forest was.

Empty Trails at Lithia Park Spring 2020

As Covid brought life to a standstill, I was stuck on a repeating loop, telling myself I should be creating, making and producing, even though I was being called to stop. The Pandemic brought with it the gift of a re-set on a worldwide scale, not something that comes along in a typical lifetime. Though I felt blocked and frozen, initially I pressured myself to offer guided virtual forest therapy walks or create a nature-based coaching offering through Zoom. But even with my strong passion and love for my work and always feeling driven to keep it moving forward, I couldn't make plans. During my trips to the forest, almost daily, I did take photos and nature videos to share through social media for those with no access to nature and the outdoors. That felt like exactly what I needed to do. After months of this feeling of "stuck" I finally was at peace, allowing my heart and inner compass to lead. I stopped grasping for the "next" thing; gratefully accepted the support of Pandemic Unemployment Assistance and allowed myself the needed space to reorient while continuing to assist my parents. Instead of being in what felt like a sinking boat, wondering where land was, I realized the boat was my life raft where I could find safety through this challenging time. As the year progressed, I noticed more and more people looking for relief in nature, leaving gifts for all along the trails.

This time last year, I walked miles in nature and along the eerily quiet empty streets with darkened storefronts. I walked through the deserted campus of The Oregon Shakespeare Festival and felt the massive loss of Ashland's main economic base. I knew that without Shakespeare many local businesses would never reopen once the lock-down was over. My home of over 3 decades was a new world. The silent, deep blue skies and billowing clouds, minus the air traffic became bluer and more stunning each day as I walked the trails, worked in my garden or practiced qigong in the grass. I wondered where all the people were and what they were doing? All the world together had stepped into the same story, called, "Pandemic"-vividly real and surreal all at once. In this story, I was astonished and bewildered and unable to tap into my previous clarity. Devoid of my former routine and mostly isolated, I entered into quiet. I could feel the shocked state of the world and was reminded of the pain I felt when my marriage ended-when ways of relating, unconsciously established over decades, suddenly shattered into disorientation while accompanied by vivid clarity, and the relief that comes with truth.

The challenges and journey of the past year have been powerful and for millions of people, painful catalysts for growth. My own experience was like navigating class 5 rapids in a raging river with no paddle; doing my best to stay afloat. All the death, loss, isolation, separation and pain on the planet has changed me forever. Just before the winter holidays, I lost three friends to different causes within a period of 6 weeks; each of them, gone in an instant from their vibrant lives. 2020 offered a challenging bridge into my next stage of life. I've finally come to accept and honor the beautiful and unique life I've lived. I am grateful for what is and continue to challenge myself to stay spacious, present and aware as I cultivate how to authentically best live, love, serve and remain whole. It took a pandemic for me to fully recognize my essential need to rest; slow down; make friends with the unknown; meet my shadow and practice kindness toward myself as well as others. Onward.

Many Blessings, Sari

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Pickles in The Pantry: Lacto-fermented Garlic Dills

8/1/2020

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Today I bought some great pickling cukes and fresh dill at Ashland Food Co-op, having tried first at The Saturday Rogue Valley Grower's and Crafter's Market, where I am guessing farmer's will have their makings for pickles soon. The most difficult thing to find is fresh dill. Often there are piles of pickling cukes but no dill to be found. Gratefully, today I found both. With Covid still running rampant, it's a perfect time to get some immune-boosting lacto-fermented dill pickles or other veggies put up in your pantry.

"The consumption of fermented foods may be particularly relevant to the emerging research linking traditional dietary practices and positive mental health. The extent to which traditional dietary items may mitigate inflammation and oxidative stress may be controlled, at least to some degree, by microbiota."

Lacto-fermented pickles are so simple to make and such a wonderful way to get a powerful hit of healthy probiotics for daily gut and immune health. When I'm eating pickles and raw fermented kraut, I feel my gut and immune system are getting the essential coverage they need for optimal good gut bacteria balance. The word out from my peeps in the field of Nutrition and Chinese Medicine is that, eating fermented food with each meal offers important support for our spleen, digestive and immune system. Though it is always essential to keep our immune system strong, during this time of Covid, it is especially important. I make raw fermented kraut throughout the year and am now so excited to have just put up 3 quarts of lacto-fermented dill pickles. Adding some lacto-fermented foods with each meal is an important self-care practice for not only nutritional/physical health, but also for emotional wellness. There is much evidence-based research correlating healthy gut bacteria to a healthy brain, body and immune system.

"Properly controlled fermentation may often amplify the specific nutrient and phytochemical content of foods, the ultimate value of which may be associated with mental health; furthermore, we also argue that the microbes (for example, Lactobacillus and Bifidobacteria species) associated with fermented foods may also influence brain health via direct and indirect pathways."

According to a 2014 study in The Journal of Physiological Anthropology, "The consumption of fermented foods may be particularly relevant to the emerging research linking traditional dietary practices and positive mental health. The extent to which traditional dietary items may mitigate inflammation and oxidative stress may be controlled, at least to some degree, by microbiota." The article states, "It is our contention that properly controlled fermentation may often amplify the specific nutrient and phytochemical content of foods, the ultimate value of which may be associated with mental health; furthermore, we also argue that the microbes (for example, Lactobacillus and Bifidobacteria species) associated with fermented foods may also influence brain health via direct and indirect pathways." A great read on the gut-brain connection is the book, "Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain- for Life", by David Perlmutter, M.D.

So, enjoy these fabulous lacto-fermented, garlic dills. Here's the recipe and method.

Lacto-Fermented Dill Pickles

Makes 6-8 quart wide mouth canning jars
*I like to cut down the recipe and make 2-3 quart batches. This way you get fresher batches that don't over-ferment due to waiting months to eat them.

Brine for about 8 quarts- 9 Tablespoons sea salt or celtic salt to 4 quarts filtered water (mix together very well and remix just before pouring into filled jars- I use a blender)

Per Quart:

2 large, folded *Grape Leaves per jar (tannins help keep pickles crisp)
Fresh flowering dill (buy a large bunch and divide between jars)
6 large cloves garlic per jar
½ teaspoon black peppercorns
5-7 small pickling cucumbers- or however many you need to fill canning jar.

Method:

Fold grape leaves into bottom of jars.
Place half the dill and some garlic on top of grape leaves.
Pack pickles into jars and add remaining dill and garlic as you pack.
After re-stirring brine, pour into filled jars, all the way to top.
Seal full jar with canning lid ( leave about 3/4 -1 inch to prevent explosion).
Place jar in a low-sided pan, tub or water proof container.
Cover jars with a large dish towel and place in dark cabinet. (55-75 degrees is good)
Let ferment for about 1-3 weeks at room temperature. If your space is warm, you may want to transfer the jars to fridge after only 1-2 weeks. Sample a pickle after one week. They will still continue to ferment in the fridge so judge by the climate of your home. The original method calls for leaving the jars to ferment at room temperature for several weeks but that can be too long unless you have a nice root cellar. Above 75 degrees will require refrigeration sooner than later. If you notice bubbles in the jar, get them into the fridge.

Be careful in opening the jars as they can be wildly fizzy.

* Note on grape leaves- tannins in grape leaves get extra concentrated with fermentation. If you are someone who gets migraine from tannins, simply do not use grape leaves and your pickles will still be awesome..

Yummy Happy Tummy,
Sari

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Feet, Feet, They Make Your Heart Beat

12/17/2017

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At age 6, my niece, Jennie, who is now a grown woman, used to flip her stuffed "Little Foot" dinosaur into the air while chanting, "Feet, feet; they make your heart beat; when you don't have feet, your heart won't beat; feet; feet; they make your heart beat."

Our feet are essential to our wellness. They can even give us clues to serious health conditions. Being way down low and opposite our head, feet can get lost on our list of self-care. Healthy, whole feet are essential to living a vital, active life. If you have been neglecting or abusing your feet, you may want to think again. Feet need to be fully functional, decade after decade to carry us into an active old age.

"Feet need to be fully functional, decade after decade to carry us into an active old age."

With feet come shoes. Shoes are essential. They allow us to walk and run for miles and stand for a long-day's work. They help cushion our joints and spine and serve as protection from hot pavement, broken glass and other sharp objects that can injure the feet. For many, shoes are also a fun fashion statement which can make or break your look.

Are you relieved to arrive home; slip off your shoes and relax into the freedom of bare feet or cozy, soft slippers? Feet were made to be walked on, bare. Bare feet are designed for supporting our bodies in movement and while standing still.

Many foot maladies are a result of wearing shoes designed for style, not function. Wearing the wrong shoes can result in bunions, calluses, hammer toes, plantar fasciitis, fungus, infections and other debilitating foot conditions. If you have ever had a foot problem with chronic pain or sudden loss of your ability to walk, you may understand from experience how we take out feet for granted.

Walking barefoot is an essential counterbalance to a day spent in shoes. We each know our own bodies, which means, if you have a back condition or are dealing with foot problems, make sure you consult with a doctor or chiropractor if you find barefoot walking to be painful.

There are areas on the soles of the feet, that when stimulated, have a powerful affect on the health of our internal organs. There is a form of therapy for the feet, called Reflexology, based on an ancient reflex map of the feet and hands which connect to the internal organs and other parts of the body. This form of foot and hand therapy has been practiced in China for thousands of years. When specific foot points are stimulated, the result can be very therapeutic for numerous areas of the body. As well, wearing the wrong shoes, can injure the feet and cause problems for other areas of the body, due to the wrong types of pressure and constriction for long periods of time.

Walking barefoot outside, connects us to the magnetic field of the planet. It is a powerful practice called, "Earthing" and is also known as "Grounding." Living in our modern world, we have disconnected from our electrical roots. According to research, this disconnection may be a cause of the increase of chronic illness worldwide. Evidence-based research shows that being grounded supports the health of the body in many ways. Evidence points to our need for the earth’s electrons, for health and well-being. Through the practice of "Earthing", free electrons from the earth’s surface spread over and into the body, where they can have antioxidant effects. These electrons represent an essential form of “nutrient” that if missing, results in health problems similar to a deficiency of a vitamin or mineral. Humans suffer a deficit of "Vitamin N" (Nature) and "Vitamin G" (Grounding).

"These electrons represent an essential form of “nutrient” that if missing, results in health problems similar to a deficiency of a vitamin or mineral. Humans suffer a deficit of "Vitamin N" (Nature) and "Vitamin G" (Grounding)."

Feel Your Feet in Nature

Bare Feet Techniques for Whole Body Health:

1) Pamper your Feet: When you first remove your shoes and socks, stretch your feet; wiggle your toes; stand and stretch onto your toes if you can. Next, sit and spend some time squeezing, pressing and massaging your feet and toes. You may notice that this alone helps your whole body feel more relaxed, loose and tightness, aches and pain may lessen.

2) Elevate your legs and feet. Following Step 1, find a comfortable spot on the floor to lie on your back and rest your calves and feet at a higher level like a couch or an ottoman. Elevating your legs and feet increases circulation in the feet and legs, reduces swelling and helps prevent varicose veins. Try this for ten to fifteen minutes after a long day.

3) "Earthing" research demonstrates that connecting the body to the earth allows free electrons from the Earth’s surface to spread over and into the body, where they can have antioxidant effects. Earthing, also known as Grounding, has been shown to improve sleep, normalize the day–night cortisol rhythm, reduce pain, reduce stress, shift the autonomic nervous system from sympathetic toward parasympathetic activation, increase heart rate variability, speed wound healing, and reduce blood viscosity, blood pressure regulation and calms anxiety. Those are some very powerful effects from spending time doing some barefoot walking. It is easily done-walk outside barefoot, to a soft area of grass or dirt and stand or slowly walk for a minimum of 5-10 minutes. Even in the cold and wet- do it! It is a powerful daily practice. Earthing is therapeutic and energizing. It helps you reconnect and ground to the magnetic field of the Earth. We humans spend so much time indoors and in shoes; we rarely connect directly with The Earth in the way that is natural for all mammals. We come from The Earth and connecting in this way is strong Earth medicine.

"We humans spend so much time indoors and in shoes; we rarely connect directly with The Earth in the way that is natural for all mammals. We come from The Earth and connecting in this way is strong Earth medicine."

4) Strengthen Foot Muscles, Joints and Tendons as well as The Body: Spend time, either walking barefoot inside or on the grass. When feet spend most of the day in shoes, muscles and joints don't get a chance to strengthen as the shoe takes over that function. Walking barefoot helps to strengthen your feet and can improve balance. Any barefoot walking you do, will help stimulate pressure points used in Reflexology, which in turn helps to regulate and support corresponding parts of your body. There is an ancient Chinese practice of walking barefoot on river stones. Research demonstrates this practice of walking barefoot on cobblestones can improve functioning in older adults. Results show improved balance and mobility and reduced blood pressure, more so that with regular walking.

5) Increased Blood Flow: Stimulation to the feet equals increased blood flow through feet, legs and into heart. Good circulation improves your ability to heal, stay well and prevents lower extremity problems which can result from poor blood flow.

6) Improve Balance and Posture: Walking barefoot helps to improve balance, posture and prevent common foot injuries, according to researcher, Patrick McKeon, a professor at Ithaca College's School of Health Sciences and Human Performance in New York. He states that "the more people go barefoot at home, in the office or outside, the healthier their feet will be. McKeon believes that the small, often overlooked muscles in the foot play a critical but underestimated role in movement and stability, similar to the core muscles in the abdomen. His research looks at the connection between the large "extrinsic" muscles in the legs and feet and the smaller "intrinsic" muscles in the feet, and the neural connections that send information from them to the brain.

6) Allow for Air Circulation: Shoes make for sweaty, stinky feet- a cauldron for brewing fungus and even infection. Being barefoot allows your feet to get air and dry out, which in turn can help decrease bacteria, foot fungus and odor. A great practice is to relax with your bare foot in the sunshine. The air and warmth feel wonderful and at the same time, toes and feet get a healing treatment from fresh air and sunlight.

All of the above practices are powerful ways to stay balanced, grounded and contribute to the wellness of your whole self.

I highly recommend experimenting with Earthing. I have found direct contact with the earth, to be a potent tool for staying balanced, energized and grounded. Grounding is an important practice as I begin my day, as well as the perfect way to settle and regulate stress levels after an intense work day. The tactile stimulation to my feet, especially cold, wet grass, helps me wake-up, energize and and ground. I gain a heightened awareness of my body, surroundings and my connection to the natural world.

Experiment with your bare feet, in the warm safety of your home and outside in the energizing healing, natural elements. You may discover a wonderful way to promote balance and wellness in your life. Loving and caring for your feet is loving and caring for yourself.

Many Blessings as you walk your path to wholeness, Sari

Connect with The Earth

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Self-Care: Say "Yes" to Your Happy, Whole, Vital Life

12/28/2016

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The essence of Whole Health Education is self-care. The true foundation of health is to know oneself and from that center, the desire for self-care is cultivated. Whole Health Coaching allows you to see and understand the aspects of your life which work together in either creating health and vitality or contributing to chronic illness and lack of energy. The Five Aspects of Health™, Physical, Emotional, Nutritional, Environmental and Spiritual, overlap. Awareness of how these aspects contribute to your wellness is the first step towards self-care.

Some good questions to ask yourself to see your picture more clearly:

"How is my level of emotional function affecting my physical health?"
"Is my work, home and social environment affecting my sleep, digestion, energy and mood?"
"Are my social relationships affecting my nutritional health, which in turn contribute to chronic physical problems?"
"How do I create space for my spiritual life?"
"What is keeping me from being active and moving my body?"
"Am I compulsively over-exercising and throwing my health out of balance on other levels?"
"What is keeping me from eating nourishing, yummy whole foods?"
"What do I see when I look at the big picture of my life?"
"Am I in charge and choosing to take steps toward the best version of my whole, vital, vibrant self?"
"Am I saying "yes" to myself and living my truth?"

"The true foundation of health is to know oneself and from that center, the desire for self-care is cultivated."

To know ourselves and see our own big picture, it is essential to develop practices to quiet our over-active minds. In my coaching practice, in addition to evidence-based health education, I facilitate you in centering, grounding, focusing and quieting your mind, to become present with yourself and deeply relax. Techniques include, Relaxation Breathing, Gratitude Practice, Guided Imagery, Mantra/Positive Affirmation, Meditation, Mind-Body Medicine techniques, Progressive Muscle Relaxation and energetic practices.

All the above practices are simple, yet powerful. Following initial facilitation, they easily integrate into your daily life. Through practice, you discover which technique(s) are a natural fit for your lifestyle. Another option I offer and have found to be a powerful tool for self-care is Self-Reiki. Imagine being able to use your hands wherever you are, to calm, de-stress and put yourself in a blissful state of relaxation. I originally became a Reiki practitioner with the intention of using this healing modality on others. I learned immediately, when practicing daily Self-Reiki, that I was soothing my over-activated Fight or Flight Response; giving my body deeply calming, healing energy. Self-Reiki allows you to center in the healing warmth of your own hands. As well, many of the other relaxation practices I use, such as gratitude, meditation, mantra and guided imagery tend to flow directly into and work synergystically with Self-Reiki. A simple 20-30 minutes upon waking or before bed, offer the gift of deep connection with self. In this "Reiki" time, I have been gifted with seeing a bigger picture of my life and have come to powerful realizations; finding the creative solutions I've been searching for.

As well as Reiki Healing Sessions and certification classes, I now offer half-day, "Reiki for Self-Healing" classes, with the focus on self-care, rather than treating clients. Additional benefits of Reiki include, immune, pain and sleep support; blood pressure regulation, easing medication side-effects, assisting in surgery recovery and healing; removing blocked energy and increased vitality.

Call me and check out my website to learn more about my Coaching Sessions, Reiki Healing Sessions and Reiki Classes.

Many Blessings for a beautiful, balanced and healthy 2017, Sari

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Reiki: The Health Benefits of Melting Stress Away

11/30/2016

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The holidays are upon us and the cold weather has arrived. Many of us are over-stressed and weary. We have just come through the most intense election season some have ever experienced. Holiday gatherings are scheduled and December can be a wonderful time of friends, family and warm connecting. It also may come with excess in terms of energy output; over indulgence with food and drink and often, a decrease in immune function. High stress levels are shown to contribute to daily and long-term health issues. Now is the perfect time to nourish and treat yourself with kindness, which in turn reduces stress and calms the sympathetic nervous system.

Reiki offers a bliss-filled way to melt your stress away and clear blocked energy which can result in illness. It supports deep relaxation, reduces anxiety, supports the immune system, restful sleep, increased vitality, pain relief; regulates blood pressure and helps to balance body, mind and spirit.

For the month of December, I am offering single, One-Hour Reiki sessions, for $55 (normally $65). As well, "Reiki Bliss-3" and "Reiki Bliss-6" Series, session bundled packages are available on an ongoing basis.
Gift certificates for the holidays are now available. Reiki, offers blissful, deep, healing relaxation and is a lovely offering to friends and family. Call me for details.

Happy Holidays and Many Blessings to All,

Sari

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Travel Wellness- Physical, Nutritional, Emotional, Environmental and Spiritual

6/11/2016

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Poster from Old Hong Kong , "How to avoid food poisoning"

How does one stay healthy and balanced during extended travel over several time zones?

I am on day 11 of three weeks of travel in Asia, visiting my two children between their homes in Hong Kong and Taiwan. Below is a look at Travel Wellness based on The Five Aspects of Health- Physical, Nutritional, Emotional, Environmental and Spiritual. Keep in mind that all five aspects overlap as each affects the other.

Physical Health:
Physical well being begins a few days before travel. Are you getting good sleep as you prepare for your journey? It can be quite helpful to book itinerary that allows you to rise at your usual wake-up time. Early morning flights are a double-whammy to sleep rhythm, added on to the not sleeping on overseas flights and jet-lag. Bring a good inflatable neck pillow, ear plugs, eye mask and wear comfortable loose clothing to assist with sleep and comfort during the flight. If you are flying Coach, you will be confined to an extremely tight space, potentially for up to 15 hours at a time, or more, with little opportunity to move. To arrive at your destination feeling whole, spend as much time as you can walking and stretching in the aisles and areas of the flight cabin. Yoga poses such as front, back and side lunges are very helpful. While sitting, use a small pillow for low-back support and circle your ankles every hour or so to help leg circulation. Ankle circles are extremely helpful in preventing blood clots which people are susceptible to on long flights.

Reiki is an awesome tool to have during travel. Your hands become a gift as you simply place them on any part of your body and fall into a state of deep relaxation. I have found for flying, Reiki allows me to drop into a place of deep rest and sleep, making the hours of flight quickly pass. Each night, Reiki drops me into deep sleep and has been an awesome healing tool to nurse my legs and feet after walking many miles each day.

Nutritional Health:
If you want to eat well or have specific dietary needs, make sure you bring a good amount of nutritious snacks for the journey- enough to last the trip, depending on what is available at your destination. Bring your own food for flight meals or pre-order a special meal if you have specific requirements.

Flying can be a good time to fast if the food you are offered looks pathetically processed and sugared. The flight offerings of high fructose corn syrup, sugary drinks and alcohol can be quite depleting. Alcohol is extremely dehydrating and the sugary drinks are inflammatory, potentially leading to lowered immunity, affecting your ability to fend off the recycled bugs and germs floating through the airplane. Water is an essential key for staying balanced- drink lots of it on the flight and throughout your entire journey. In many destinations be sure to drink bottled water only, even when brushing your teeth. Dehydration can contribute to exhaustion, headache, illness and inflammation.

When passing through several time zones, it is extremely helpful to take 1 mg. of melatonin when ready to sleep on the plane. Following up with a melatonin each night before bed for the first 2-3 nights after arrival, can help re-set your sleep clock and lessen the effects of jet-lag. Throughout the flight, use a good herbal throat spray, such as Gaia Herbs Goldenseal Propolis or Herb Pharm Soothing Throat Spray; Xlear, Xylitol Nasal Spray or Ocean Nasal Spray. Dosing up with some extra vitamin D-3 and whole foods vitamin C can assist with immune support. A strong daily probiotic is essential for gut and immune support. N.A.C., N-Acetyl Cysteine, is a great anti-oxidant which boosts the immune system, helps detox the liver and works as a powerful mucolytic. I take it every day, whether at home or traveling. I always prepare for emergencies when traveling as I have experienced the painful results of picking up bad bacteria in third world countries. Activated Charcoal and Zeolite clay is always in my emergency kit in case of food poisoning. Food poisoning can often be prevented by either preparing your own food or making sure you only buy food from restaurants and vendors who have clean cooking facilities and bathrooms with running water and soap.

Emotional Health:
When at home, we have a daily rhythm and routines. Traveling throws us into another reality and each day is uniquely filled with new adventures. Though many of us travel to get out of our daily routines and step into the excitement of the unknown, it can take some initial adjustment. While transitioning, it is important to be gentle with yourself, especially while still settling in and getting through the jet lag. If you you feel emotionally overwhelmed, take the time to step back and rest, nap and not push too hard. This is the time to allow yourself to be present and accept what is. Be prepared for bugs, dirt, snakes, giant cockroaches and bathrooms that are not up to Western standards. (And teeny little ants in your bed). In Taiwan, everyone carries toilet paper with them at all times. Most restaurants offer no napkins or some the texture and size of one square of toilet paper. It becomes quite noticeable while splattering hot broth and noodles all over your face. This is the time to simply notice, breathe, be and let go of any should's, expectations and consumption habits. This is why we travel- to step into a new reality and experience how others live.

Environmental Health:
Each destination is unique regarding environment. Some choose to travel in luxury while others choose to live like locals or find a balance between the two. While in Hong Kong I sweltered in high heat and humidity with frequent exposures to frigid air conditioning on ferries and inside buildings. Sleeping with an air conditioner unit blowing, called for constant adjustment of temperature all night long to get it just right. Mosquitoes have been ever-present in Hong Kong and Taiwan. I have been treating the bites with lavender essential oil. Living in Oregon, I barely am exposed to smoking. In Asia, it is constant on village and city streets. This afternoon my son showed me around Kaohsiung, Taiwan on his motor scooter. He usually wears a face mask for the exhaust fumes but forgot the masks. We rode through packs of scooters and the exhaust fumes were intense. There are numerous aspects of the environment that affect our health when traveling and all can contribute to a lack of balance and potential illness. Other aspects of the environment can be staying in very small spaces with no privacy, difficult lighting, or unexpected construction noise. Today was my first day in Taiwan and I awoke to torrential rains that were bordering on typhoon conditions. Instead of traveling to a river, I stayed in and wrote this blog. By afternoon, the rain had stopped and there was time for local exploring. When we travel, our biggest tools in dealing with the environment are flexibility and good problem-solving skills. And, sunscreen, effective bug repellent, anti-itch salve, ear plugs, face masks, rain ponchos are just a few of the tools we can use to help. Environmental conditions bring us great experiences and learning- all an essential part of the travel experience.

Spiritual Health:
In the realm of spirituality, I always come back to the practice of gratitude. At, home I meditate daily. In the past 11 days, I have had the time and space to meditate twice and I am grateful for that. What I have been able to do is offer gratitude throughout each day for all that has come to me. This practice began the moment I was dropped off at the airport and hugged and thanked my parents for getting me there, and continued as I said a prayer of thanks for each safe take-off and landing; for my bag arriving in Hong Kong; for a day of low humidity; for holding my daughter and son in my arms and feeling their love; for the rain coming in Hong Kong to break a heat wave; for the rain stopping today, and for safely making it through the crowded crazy streets of Kaohsiung on the back of my son's motorbike. When there is gratitude, there is no room for complaint and one is presented with a beautiful invitation to rest in the present moment.

Many Blessings on your way, Dear Traveler's, Sari

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"Super Brain Yoga"

4/6/2016

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What if an incredibly simple practice involving acupressure, movement and breathing could balance mental function, reduce stress, increase intelligence and provide psychological stability? Some doctors and School Occupational Therapists are testing out Super Brain Yoga and getting awesome results.

For several years I worked with developmentally disabled and emotionally disturbed school children, in the field of Occupational Therapy. I've applied therapies which help balance the neurological system, such as Brain Gym, Sensory Integration, which is now called, "Sensory Processing Disorder" and The H.A.N.D.L.E. Method . Super Brain Yoga appears to offer a simple, awesome way to integrate the body's neurological and energy chakra system, helping to balance many levels of mental function.

This video link describing and demonstrating "Super Brain Yoga" is fascinating. The "The Super Brain Yoga" website includes details of what forms the basis of Super Brain Yoga, as well as in depth explanation of the workings of the human energy body and chakra system. Super Brain Yoga combines a specific acupressure technique, with breathing and movement and is based on the connection between the ears, the head and the body. Healers, teachers, parents, therapists and healthcare practitioners may find this this simple, yet what looks to be a powerful practice, worth trying.

https://www.youtube.com/v/UnxcOYVzQTw&rel=0&color1=0x2b405b&color2=0x6b8ab6&border=1

http://www.superbrainyoga.com.au/SuperBrainYoga.htm

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Raw Fermented Kraut for Body and Mind - The Research and The Recipe

3/30/2016

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Slicing Organic Cabbage for Garlic Ginger Sauerkraut

The nutritional aspect of health plays an integral role in our physical and emotional health. New research is confirming the relationship between what we eat and the health of our Mind-Body. An essential piece of this connection is the relationship between gut microbes and almost every chronic disease humans are dealing with. In recent years, the results from several studies demonstrate the connection between good gut bacteria and improved immune function and decreased anxiety and depression. The gut-brain connection is showing up as an essential piece of our big picture of health.

A recent study done by William and Mary College Psychology Professors, Matthew Hilimire and Catherine Forestell and University of Maryland School of Social Work Assistant Professor, Jordan DeVylder, investigated the connection between fermented foods, which contain probiotics, and social anxiety. The results demonstrated that young adults who eat more fermented foods have fewer social anxiety symptoms. They found the strongest effect was among those subjects who had a genetic predisposition for social anxiety disorder as measured by neuroticism. The journal Psychiatry Research published the study in August 2015.

The above study is exciting as it looks at not only using isolated probiotics, but at the use of naturally fermented foods. Fermented foods, such as kefir, yogurt, tempeh and miso, kimchi, sauerkraut, pickles, sourdoughs and traditional bean dishes such as acaraje, and so many more. Fermented foods have been part of the human diet for centuries, though lost to many during the 20th Century with the introduction of refrigeration and processed foods. This is a cutting edge study regarding the mind-body connection, since previously, similar research was limited to the fields of microbiology and alternative medicine. Validating the mind-body connection through research in the area of psychology, has potential to bring the relationship between nutrition and mental health out of the closet and to the general population, which is grasping for the missing links to their chronic health issues. According to Matthew Hilimire, the above study is the first in a series planned to continue exploring the mind-gut connection. One area of planned research will include further examination of the original study data, to see if a correlation exists between fermented food consumption and autism symptoms.

What can you do on a daily basis to up the good bacteria in your gut? Fermentation is a creative, fun and delicious way to establish healthy gut bacteria.

There are some awesome fermentation educators who are sharing this long, lost art through wonderful books, blogs and workshops. My favorite book is, The Art of Fermentation by Sandor Ellix Katz. My son bought me the book a few years back and it is one of the best gifts I've ever received. Summer Bock, founder of OlyKraut in Olympia, WA. is a passionate fermentation educator. I participated in a 2-day fermentation workshop Summer taught four years ago, at The annual Breitenbush Herbal Conference at Breitenbush Hot Springs. I learned from Summer how to make amazingly delicious kraut and garlic dill pickles. Surf the web, find a book store or check out local classes on fermentation. Many cities now have their own fermented kraut businesses.

Yummy Happy Tummy Ginger-Garlic Kraut
Ingredients and Tools
1 large, dense cabbage or 2 smaller dense cabbages. (about 5 pounds)
1 large bulb garlic- mince all the cloves
2 large roots of fresh ginger- peeled and grated
Himalayan Sea Salt (about 2 teaspoons)
Fat, flat-ended wood rolling pin- the end of this should fit into a wide-mouthed canning jar with ease.

Method
Wash, core and remove any outer funky cabbage leaves. Set aside a nice leaf to use in packing process. Slice cabbage into quarters or smaller. Next, slice cabbage thin as for a slaw.

In a large bowl, combine cabbage, grated ginger, minced garlic. Gradually add salt and stop when it tastes great to you. In her class, Summer Bock described this step by saying, "It's so good that you just can't eat one bite, you need to keep tasting and eating it (like potato chips)."

Next, massage the cabbage mixture with your hands until it begins to soften and break down and its mass reduces. When you have massaged it until soft and broken-down, you pack the kraut.

Cabbage varies in size. A very large cabbage usually fills a 3 liter jar plus an extra pint or a quart jar. A couple of medium size cabbages fill my 3 liter jar. Be prepared with a variety of jar sizes before you begin to pack the kraut.
Pack the kraut into either one large wide-mouthed 3 liter glass jar or into two wide-mouthed quart jars. Or, adjust jar size as needed, based on how much kraut you have. I love my Le Parfait 3 liter glass canning jar, with its detachable glass lid and it seems like the perfect size for a batch of kraut.

Begin scooping kraut with a half cup measure into jar. After about 3 scoops of kraut, pack it down with your flat-ended rolling pin. Continue this process until you are about a 1/2 inch from the top of the jar. Make sure you are firmly pressing/pounding as needed to compact the kraut and remove air pockets inside the jar. When jar is fully packed and you press down with the rolling pin, you will notice liquid seeping to the top. That is good. Next, take the cabbage leaf you set aside earlier and cut it into circular pieces, a littler larger than the diameter of the mouth of jar. Place the cabbage on top to cover the diameter of jar opening and create a seal. Press it down over the packed cabbage and place the lid onto jar.

Place sealed jar(s) of kraut into a container with sides to prevent any messy leakage. Cover the jar(s) with a clean dish towel. Open and check the kraut in one week. You may notice bubbling or that the jar has leaked. That is fine. If there is any sign of mold on top of the kraut, do not panic. Scrape it off with a spoon and close jar, placing it back in pantry. In the summertime, I often put the jar in the fridge after 2-3 weeks. In the winter when my home is cooler, I let the kraut ferment for about 3 -4 weeks before refrigerating it. Check jars each week until refrigerated. In tropical climates, you may need to refrigerate the kraut within a week of making it. Kraut continues fermenting in the fridge.

I enjoy my kraut every day, whether it's my morning forkful of probiotic yum, topping my lunch salad or as a condiment to any meal.

Many Blessings, Sari

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Elderberry Rose-Hip Syrup: Embodied Medicine Making

The Liminality of Grief: Befriending The Unknown through Radical Rest, Self-care & Forgiveness

Finding Oneself in a Worldwide Pandemic

Pickles in The Pantry: Lacto-fermented Garlic Dills

Feet, Feet, They Make Your Heart Beat

Self-Care: Say "Yes" to Your Happy, Whole, Vital Life

Reiki: The Health Benefits of Melting Stress Away

Travel Wellness- Physical, Nutritional, Emotional, Environmental and Spiritual

"Super Brain Yoga"

Raw Fermented Kraut for Body and Mind - The Research and The Recipe

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