You have probably seen the picture of the small iceberg that appears to be harmless. Yet, underneath is a much larger picture of the iceberg’s true size. This picture is used a lot in self help arenas.
I have another picture for you. I was walking along and kicked a small rock. It did not move. I decided to reach down and pull it up to move it. It did not budge.
I kicked and pushed and pulled for many minutes. Finally I took hold of it, pulled in several directions, and managed to get it out. It was a large rock, not a small rock as it appeared from the surface. And, to top that off, it had an L shape in in.
The hole was deep. I stepped back and just marveled at this for a few moments, thinking about how we kick and tear at issues, people or situations in our life; most often than not, they are rooted bigger than we expect them to be. If we stay at it and finally get the entire thing worked out, the hole is usually deep.
The relief is revealing, calming, closing, refreshing, anguishing, exasperating, penetrating, unyielding, struggling, and trying. We then work on mending the hole. I will leave this with you to ponder. I am pondering it, reading scriptures to understand it, and keeping it as a reminder of our human intricacies.
I am here to help you through these times of kicking, tearing and figuring things out.
You have support from my fellow COMMUNITY OF HEALTH EXPERTS
I want you to have all you can have to get through this time of uncertainty, gain strength, and become empowered. The following article is from my fellow experts. YES, we are all experts when we share what we know and serve a need.
March 19, 2020
During times of crisis, it’s more important than ever to understand how to take care of ourselves on every level: physical, emotional, mental, and spiritual. These aspects of primary food – all that nourishes you off your plate – become crucial elements of day to day life when navigating the unknown.
There’s so much we don’t know right now, and that’s enough to keep us living in fear. But we do know some things, such as how important it is to be feeding our bodies well; getting adequate sleep; practicing breathwork; and keeping our social connections (even if they’re virtual). All of these things keep us grounded in the present, give us opportunities to think on our greater purpose and learn from what it means to take a step back from normal life.
Knowing and practicing what will keep us feel safe, contained, and as anxiety-free as possible, is bio-individual. There’s no one-size-fits-all approach to coping through times of extreme stress, so we’ve gathered free resources from some incredible experts in the IIN community, including Visiting Teachers, conference speakers, and more, to help you in whatever way you need right now.
How to support yourself physically Food
Eating nourishing, immune-supporting foods is important no matter what you may be going through. The obesity epidemic and lifestyle-related diseases are still contributing to hundreds of thousands of deaths every year.
David L. Katz, MD, MPH, board-certified specialist in preventive medicine and public health, speaks on The Upgrade podcast with Mark Bittman, New York Times bestselling author, about food science and the diets that can actually contribute to greater health. Dr. David Katz is also a guest on the Food Talk with Dani Nierenberg podcast, discussing why being healthy isn’t a fad, especially in the face of the COVID-19 pandemic.
Frank Lipman, MD, integrative and functional medicine pioneer, founder of the Eleven Eleven Wellness Center in New York City and Chief Medical Officer of The Well, has always approached food as medicine and considers the refrigerator your “edible medicine cabinet.” Check out his article on 30 ways to boost immunity right now, which includes way more than just food to support your health and immune system.
Exercise Moving in a way that’s right for you and your body is key, especially during times of stress. When your body is in a constant state of stress, your cortisol levels are going to be higher. High intensity exercise can certainly have a cathartic and endorphin-producing effect, but sometimes it can have a compounding effect on stress, keeping your cortisol high. Ultimately, it’s up to you to determine what movement feels right and how it makes you feel, which should be calmer and more focused.
Patricia Moreno, the trailblazing founder of spiritual fitness and a speaker at our most recent IIN Live, is hosting free virtual workouts in addition to free conversations to connect with people all over the world.
Sleep Sleep is crucial for your immune system to function properly. It’s when your body can properly assimilate and detox what you’ve consumed during the day and re-charge for the next. Lack of sleep impacts your hormones, your gut, your brain – there’s literally no system in the body that goes unharmed. If you could call this a silver lining, being forced to slow down and stay inside can do wonders for your sleep and your health. Frank Lipman, MD, offers lots of content around sleep, as does Mark Hyman, MD.
How to support yourself emotionally
As humans, we crave physical contact and a sense of closeness. “Social distancing,” while very important to implement for the health and safety of the greater public, is already proving detrimental to our emotional health. It’s imperative that we find ways to satisfy these cravings for connection while also adhering to guidelines that keep us physically healthy.
The Well, the New York City-based wellness club founded by IIN grad Sarrah Hollock, wrote this powerful piece about normalizing our feelings of loneliness, nervousness, and fear, and how to maximize feelings of connectedness during this difficult time.
Lissa Rankin, MD, physician, speaker, and founder of the Whole Health Medicine Institute, has been sharing her thoughts on her blog and on her Facebook about how she’s working through these difficult times.
How to support yourself mentally Learning how to manage stress will be a challenge for us all right now, but it’s doable if we take each day as it comes.
Andrew Weil, MD, integrative medicine pioneer, focuses on a holistic body, mind, and spirit approach to health and wellbeing. Breathwork has been proven to relieve stress and anxiety, and Dr. Weil shares these three breathing exercises that you can return to every day, night, or whenever you need.
Deepak Chopra, MD, the world leader in mind-body medicine, shares his take on what is happening around the globe and offers a glimpse into how we can find ways to be happy. He also has many video resources on his site such as tips for managing stress, the health benefits of meditation, and 7 days to peaceful sleep.
Speaking of meditation, this practice can greatly support your mental health during trying times, relieving stress and anxiety, and even helping manage depression and pain. Robyn Youkilis, Integrative Nutrition Health Coach, speaker, and gut health expert, shares meditations with her audience on Instagram, oftentimes with her young daughter, showing you that yes, it can be done with children!
How to support yourself spiritually
Spirituality can mean anything you want it to; it doesn’t have to be religious. Spirituality is the celebration of being connected to one another and everything around us. The practice of spirituality can be grounding and help provide a sense of meaning and belonging. It’s exactly what we need right now.
IIN is always here to support you We’re dedicated to helping our community thrive, no matter the circumstance. Everyone’s priorities look different right now and that’s OK. You may be caring for an older relative or loved one; you have children at home to look after and keep busy; you have clients who need your guidance; you’re navigating unchartered territory to keep your small business running. Maybe you’re doing all of these things, while also trying to maintain calm and healthy yourself. It’s not easy, so don’t be too hard on yourself as you take each day as it comes.
Our content on the blog has always been free because we believe knowledge is power. Knowledge is also health, wisdom, strength, and support. Here are some further resources to look to, and know that we will continue to provide meaningful content to continue coming back to:
NOTE: If you choose to use this time that you have to sign on to take courses with IIN, please shine that love back to me as your referral, and use this link to sign up so that they know what alumni sent you, and so that I know I have a fellow coach to add to my team of connections.
I love teaching. Teaching runs in my blood. I love to empower people. I love teaching most because I learn.
Would you like to make sense of the food allergies and sensitivities, and find holistic options within your budget? Food allergies rock your world! They rocked mine. In this class I will help you take an active and empowering role in your daily struggle with this “sensitive” topic (pun intended).
Would you like to turn around a picky eater, know where to save money for healthy snacks, how to minimize junk and create whole food eaters, be prepared on the go without stress, learn how to travel with food, and create habits to last? This is not just for the now, but for the future. ALL HEALTH now will reap good or disaster in the future. I have a class for that! Learn why making even simple menu adjustments can lead to kids who feel calmer, sleep better, wake up easier, weigh less, have tantrums less, and study more.
Do you have a love/hate relationship with cooking and finding creative ways to make a meal? Do you want to have meals ready for on the go? Do you want to learn how to pack and cook on a trip? The crock pot can become your best pal in the kitchen. I will also show some things for travel with a crock or an insta-pot or aroma steamer (the fast crock pot) —traveling with these is the best thing I have done for saving time and money on a trip and eating healthier.
Do you want to learn about desserts without sugar, honey, molasses, or artificial sweeteners…YES! they can still be sweet and delicious. (Tasting some goodies will be part of the class) Cure your sugar craving and need. Create new habits. Learn the empowerment you have inside you.
Would you like to learn massage techniques for calming, healing, bonding, making stronger and smarter babies. Gather some friends and set a plan to take a 4 week course.
DO YOU ALL GET THE IDEA? I have a class for many things. These are just a few of what I can do. If you have an idea for a class you would like me to put together, please contact me to ask. I CAN BRING THESE classes to your group, in your location (in my local area). I can do many of these classes, even the baby massage classes, online for those long distance.
Jeana Anderson, C.N.H.P., C.H.N.P., LMT, CEIM, CBS
Certified with IAIM, International Association for Infant Massage, as an Infant Massage Instructor. I set up classes to train parents/caregivers infant/baby/child massage. Classes are for babies from birth to 10 months of age. Pregnant moms can be a part of the classes to learn before baby arrives. Dads are encouraged to take the courses also. Classes are built around the baby. The baby has priority in the class. Environment is relaxed, with breaks when needed for changing, feeding, and taking care of baby’s needs. This is a class where baby and parent can just be themselves. Massaging babies provides an important source of tactile stimulation. Benefits of massage for the baby include: emotional nourishment, loving communication between a parent or caregiver and the baby, regulation of the baby’s primary systems (i.e. respiratory, circulatory, nervous musculature and gastrointestinal reduction of gas and colic allowing the baby to sleep better and help the baby relax and release the tensions of daily stimuli.
Please Contact Me if you have any questions about the classes. IF you would like to set up a presentation with your group, please contact me so I can sign up at your next meeting. I CAN bring these classes to you! please contact me if you would like me to bring these classes to your area (within 90 miles of Morrilton, AR because they would be once a week for 4 weeks).
The Infant Massage teaching program is a place where parents can share the experience of nurturing touch with their babies, learning to massage them with the International Association of Infant Massage (IAIM)
Touch stimulates brain activity, leading to increased attentiveness and stimulating intelligence. It also increases oxygen and nutrient flow to cells, increasing your baby’s ability to learn.
If you have had a bad day, it is just a bad day, and you HAVE NOT failed. Failure is not the failing; it is the staying down.
When things are going well, we feel elated. When hardships come, we sink into depression. But true joy transcends the rolling waves of circumstance. Joy comes from a consistent relationship with Jesus Christ. When our lives are intertwined with his, he will help us to walk through adversity without sinking into debilitating lows and manage prosperity without moving into deceptive highs. The joy of living with Jesus Christ daily will keep us levelheaded, no matter how high or low our circumstances (from the Study Bible Commentary on John 15:11)
The weed in relation to allergies such as alpha gal: What I feel alpha gal and other food allergies, intolerance and sensitivities are in the garden, and my mission to wipe them out so that they cannot reproduce again. This is my coined nickname now for alpha gal: a weed.
The weed in relation to life situations, people and things: Must stop in the moments and pull the weed, even when we do not want to stop, take care of it and go on. When I stopped in the moment to take care of a situation, or approach a person with an issue, the ending was always good. When I catch myself not saying or doing anything, turning my back or face to a problem person or situation, (going silent or leaving after a disagreement with a friend or my spouse, walking on when there is trash in the trail) it never ends well, creating a lasting bruise or sever in friendship, or scar, and creating a tougher thing to fix.
Weed before you water, before it rains: If we water before we weed, the weeds will flourish with the fruit, causing the fruit to produce less because the weed takes away from the fruit. Weeds and grass will consume the majority of the water and deprive the fruit of its needed moisture and nutrients. Watering a weed creates more weeds, bigger weeds, weeds with deeper roots. If we weed and then water, or are aware of the skies to weed before the rain, then the fruit gets the water.
Weeding must be complete, with root and all parts with it: The soil must be knocked off the weed roots or the weed will find a way to re-root. (ie: pull weed from close to ground to get root, or use a tool to dig it up completely, and then make sure it is turned upside down, root up, and soil knocked off) Weeding takes time, but it is worth it in the end. Weed the small stuff and the big stuff; the small stuff is what hides and becomes bigger when left alone or thought to be too small to worry about. Take the time to weed all strands of grass, tiny two leaf weeds, etc. Get the weeds when small because it is easier to weed them with your hands and takes less time.
Weeding must be continuous: We have to be out in the garden daily to pick the fruit, yes, but also to take the time to weed. If we are weeding every day, then there is not chance there will ever be a take-over, and our fruit will last longer and be more abundant. Our fruit will rule the garden when the weeds are continuously taken out.
Weeds grow around the plants, but sometimes they come in from the sides and walkways: We can overlook many weeds when they are outside our “circle” of produce/fruit/vegetables, such as fences, areas where plants are finished producing for the season, areas where we have picked out the produce plants (beets, carrots, root veggies, greens,etc.), areas outside the fence. Weeds can vine in from far outside the garden growing under the plant then choking it from the inside out…this is where we have to follow the vine and dig the root from its outside source, and not just cut the vine inside the fence. Weeds and grass will grow in the walkways and trenches, spreading toward the good plants slowly and gradually. We can leave them be because they are not “near the plant” but they take from the plant from that short distance and they eventually grow out of control surrounding the good plants, creating a long hard weeding process later, or a “too overwhelming” situation (and then the plants die slowly and fruit less).
Weeds choke off the water ways: I have trenches in my garden for the water to go out, so that I do not have my plants flooded in big rains. Weeds grow in those trenches first because they are wet longer, but also because trenches are protection from the elements. Waterway drains must be weeded regularly to avoid choking off the protection from a flood in the garden. Weeds choke off water, and food, from all fruiting plants. Weeds, even small, literally suck the water from the soil and the plants around them.
A GOOD THOUGHT FOR WEEDS: Weeds can be turned into something good for the “community”, or garden. When I pull weeds, I turn them upside down onto the old mulch, and they then become good mulch, good nutrition and cool ground for the roots. Weeds can be converted into something good for the garden.
Hidden evils under weeds: Weeds can look fine where they are, and not be a problem. They can however, be hiding some bad stuff under them. I pulled a bunch of weeds out and it revealed a den of fire ants! I had to extinguish the fire ants, leave the weeds for a while because if I touched the weeds in that spot, there would be bad consequences for me. We have to be aware of what is under the weeds. Snakes, wasps, other insects, crawlers, and spiky weeds can be under or around a weed; when there are groups of weeds, roots are deep and they are tough to pull, but groups also create dangerous situations. Take care and be aware.
ONE MORE: Weeds and grasses are beautiful inside and out, just as all plants. Good loving management keeps them from hindering, challenging, or altering the face and growth of the fruit and vegetation.
I have massaged my own children from birth, with techniques and patterns, and have reaped the benefits of it in more ways than I can count. I love massage and what it can do for people. Just think about how massage makes you feel when you have a good, solid, specified massage. I have had total lock ups in my core and QL (lower back), and other areas of my body, that have opened up completely after massage specified for the area of the body in need. Just think what this will do for your baby or child.
I am here, helping parents to learn to massage and nurture their babies. It is much more than learning strokes. It is a profound way to:
Help babies get off to the best start for healthy growth and development
Support parents’ sensitivity to their baby (i.e. the parents understanding of their baby’s emotions and cues)
Encourage parent-baby interactions and parents’ capacity to support their baby’s regulation
Support parents’ adaptation of strokes as their child grows
Reduce symptoms of postnatal depression
Increase school readiness
Help the whole family get off to the best start.
Make an investment in a lifetime of benefits for your child and yourself. I say yourself because when your baby is healthy and happy, or calmed from symptoms or complications, you are less anxious and able to move through your days with confidence.
Register with me. If you are in a location other than Russellville, AR, contact me to discuss options (even to the extent of live video feed).