mindfulness

All The Ways You Can Get & Stay Healthy

There are so many roads a person can take to get and stay healthy. However all of them require our participation. The days of simply following a doctors orders are long gone.

To truly optimize health outcomes each of us has to fully participate in our healing journey. This means changing lifestyle factors that lead to a lack of balance or un-wellness, doing our own research, asking questions of experts, taking all practitioners & experts advice as feedback and then making our own empowered & educated choices.

My favorite approach is to take gems from each of the categories below and apply them to see what works best for you. A truly holistic approach takes into account the whole person (mind, body, heart & spirit) and takes into account the wisdom available from all of these supportive health categories:

1. Lifestyle medicine (focuses on creating healthy habits that positively impact & heal such as diet, exercise, sleep, stress reduction, etc.)
2. Functional & natural medicine (focuses on the whole person, getting to the root cause and treating the person through a variety of natural approaches)
3. Traditional western medicine (focuses on diagnostic lab work, pharmaceuticals & surgery)
4. Integrative wellness & medicine (also focuses on the whole person and integrates in aspects of many of the others to custom create a solution)
5. Emotional & mental health (focuses on diagnosing & treating mental & emotional issues, however it is also powerful for optimizing emotional & mental wellbeing)
6. Complimentary & alternative (focuses on alternative or complimentary healing techniques such as energy work, hypnosis, accupuncture, Ayervdic practices & many more)

🙏🏼 be empowered to explore and find what is best for your body.
💛 – Dr. Rachel

Coronavirus – 6 Tips to Protecting Yourself

Coronavirus & Immunity – How To Protect Yourself

The Coronavirus… is this a serious virus? Absolutely! Should you be cautious and take precautions to remain safe, definitely! There is a lot of misinformation going around and I want to help you by providing information that is directly from The Center for Disease Control and The World Health Organization to ensure that you have the facts. There are also some effective preventative measures that you can take to additionally protect yourself and your family.

What we know about the Coronavirus –

‘CDC is responding to an outbreak of respiratory disease caused by a novel (new) coronavirus that was first detected in China and which has now been detected in almost 70 locations internationally, including in the United States. The virus has been named “SARS-CoV-2” and the disease it causes has been named “coronavirus disease 2019” (abbreviated “COVID-19”). Imported cases of COVID-19 in travelers have been detected in the U.S.’. – The Center for Disease Control (CDC)

How is it spread?

Person-to-person
Contact with infected surfaces or objects

*Read more HERE

What this means is that it is absolutely important to take mindful precautions and also, that those precautions can reduce risks. I will go into this more later and give you the top 6 ways to protect yourself.

How deadly is it???

Though the Coronavirus can lead to death in some cases and it has, the majority of strong, healthy adults are able to fight it off and experience a severe flu at most. Those with compromised or fragile immune systems such as those with another serious illness or disease, those who are elderly and those who are immune compromised are more prone to contracting the virus and well as experiencing more severe symptoms and a higher risk.

‘Both MERS-CoV and SARS-CoV have been known to cause severe illness in people. The complete clinical picture with regard to COVID-19 is not fully understood. Reported illnesses have ranged from mild to severe, including illness resulting in death. While information so far suggests that most COVID-19 illness is mild, study out of China suggests serious illness occurs in 16% of cases. Older people and people with certain underlying health conditions like heart disease, lung disease and diabetes, for example, seem to be at greater risk of serious illness.’ – The CDC

*Read more HERE and HERE

Let’s take a deeper look at how deadly and dangerous this virus is in comparison to other epidemics and infectious viruses and illnesses so that you can get a better sense of the situation as a whole and to what level you or your loved ones may be at risk –

As of early March, the coronavirus outbreak had infected more than 90,000 people and killed more than 3,000 people globally, the majority of whom live in China, where the illness was first detected in December. More than 100 people in the United States have been diagnosed, including at least nine people who have died. By comparison, influenza — known as the common flu — has infected as many as 45 million Americans since October and killed as many as 46,000. Both the coronavirus and influenza are respiratory illnesses. Both have similar symptoms. Both are contagious. Both can be deadly according to estimates from the Centers for Disease Control and Prevention.

If you want to see more statistics on this issue but delivered in a fun, less stress inducing way, one of my favorite comedic educators, John Oliver shared all about the Coronavirus on last week’s episode. You can watch it HERE

So, What Do We Do?

Now that we have covered details about the virus itself, let’s talk solutions!

Each one of us is able to boost our immune system to its optimal capacity, each person’s optimal capacity is different, but no matter where your immune function lays (low or high) you can support it in being its best and most effective. Having your immune system operating at the most optimal level is an incredibly important aspect of protecting yourself from the Coronavirus in addition to taking other critical preventative measures.

Here are my top 6 tips for protecting yourself against the Coronavirus. I have then provided even more details as to how you can protect yourself from both contracting the Coronavirus as well as better positioning yourself for a positive outcome if you do contract it:

BE SAFE – WASH YOUR HANDS, WEAR A MASK & GLOVES & PRACTICE SOCIAL DISTANCING

Since Coronavirus is spread not only person-to-person but also through surfaces and objects, be sure to both practice social distancing (6-foot rule), wear protective gear such as a mask and gloves as well as wash your hands immediately after touching something. Avoid touching anything else before washing your hands, especially your face or even worse, rubbing your eyes or sticking your finger in your nose. You must wash your hands WITH SOAP for 20-30 seconds in order to get germs off.

STAY HYDRATED

Our bodies are up to 60% water! Most Americans are operating at low levels of dehydration. When we are dehydrated the body is not able to flush out germs, viruses and bacteria as easily as when it is properly hydrated. This means you should be drinking a minimum of ½ your body weight in ounces of pure filtered water each day (and a maximum of your full body weight in ounces – be sure to take electrolytes if you are drinking your full weight in ounces).

STRENGTHEN YOUR IMMUNE SYSTEM

This might be the single most important thing you can do to protect yourself! The top immune system drainers are; mental emotional and physical stress, not enough sleep, processed foods, toxins and chemicals, allergens, sugar, caffeine, alcohol, dehydration, overworking and not resting.

Here are a few specific things additional that you can do to increase your immune function in addition to limiting or avoiding the disrupters I mentioned above:

Taking Supplements such as L-lysine, Vitamin D, Colostrum, Chaga Mushrooms, Ashwagandha (to decrease impact of stress on the body), Vitamin C, B Vitamins, Zinc, Echinacea, Turmeric (to decrease internal inflammation which can lead to decreased immune function), Oregano Oil and Lavender Oil. You can also take supplements that have many of these ingredients and target immune support and function such as Immunity Master
Ginger, garlic and manuka honey all have antibacterial and antiviral properties
Avoid antibiotics whenever possible (sometimes they are necessary, but they are often over used. Also, antibiotics cannot help with any virus!!
Sleep for 8 hours per night
Make sure to schedule a day of rest and recuperation each week! Relax and have fun!
Process and release negative emotions. Try finding a safe loving person to talk to or write in a journal
Practice mindfulness and meditation, it has been scientifically proven to reduce stress!!
Stay hydrated
Give yourself permission to do less and also to say no when you need to

AVOID IMMUNE DEPLETING FOODS

You may have heard the saying ‘Food is medicine’, and I agree with this wholeheartedly. I would also add to that that FOOD CAN ALSO BE YOUR ILLNESS. The wrong foods can make you sick and most definitely deplete your immune system. Processed foods filled with chemicals and preservatives, fast food, chemically treated foods, refined sugar, animal products treated with antibiotics and hormones, excess high glycemic index carbohydrates and dairy products put un-necessary pressure on your immune system. Wouldn’t you rather have the little invisible soldiers that make up your immune system battle to conquer viral or bacterial intruders versus to battle to process the junk in your food?

WEAR PROTECTION (MORE ON MASKS & GLOVES)

So many people have been rushing out to buy masks that they are sold out in many locations. The CDC WAS saying the following about wearing masks and respirators in the prevention of Coronavirus:

‘CDC does not recommend the routine use of respirators outside of workplace settings (in the community). Most often, spread of respiratory viruses from person-to-person happens among close contacts (within 6 feet). CDC recommends everyday preventive actions to prevent the spread of respiratory viruses, such as avoiding people who are sick, avoiding touching your eyes or nose, and covering your cough or sneeze with a tissue. People who are sick should stay home and not go into crowded public places or visit people in hospitals’.

However, late March they shifted this position and released the following statement:

‘We now know from recent studies that a significant portion of individuals with coronavirus lack symptoms (“asymptomatic”) and that even those who eventually develop symptoms (“pre-symptomatic”) can transmit the virus to others before showing symptoms. This means that the virus can spread between people interacting in close proximity—for example, speaking, coughing, or sneezing—even if those people are not exhibiting symptoms. In light of this new evidence, CDC recommends wearing cloth face coverings in public settings where other social distancing measures are difficult to maintain (e.g., grocery stores and pharmacies) especially in areas of significant community-based transmission.’ To read the full report click HERE

While a mask may not be helpful in large open spaces such as the grocery store or mall if you are staying at least 6-feet away from EVERYONE, however gloves certainly are since any surface you touch may be infected. Yet if you are in close proximity, within 6 feet of others who may be ill, a mask can be helpful as ONE of the ways to protect yourself. When it comes to protective gear, after reading this, determine what you feel is best for you, for myself and my family’s health I personally will be wearing a mask and gloves if I must go out. However, staying HOME is the best preventative step you can take for your health and the health of others.

We don’t want to hoard masks and limit the amount available to healthcare providers but we do need to be protected. Here is a link to instructions as to how to make your own mask at home – CLICK HERE TO READ

If you are a healthcare professional who may be treating patients infected with the Coronavirus this image shows the recommended protective gear by the CDC –

To read the details of protective gear for healthcare practitioners click HERE

https://www.cdc.gov/coronavirus/2019-ncov/hcp/respirator-use-faq.html

In regards to influenza viral transmission they had previously released a guide for effective use which included the following, ‘A surgical mask or fit-tested respirator should be worn by healthcare personnel who are within 6 feet of a suspected or laboratory-confirmed influenza patient’ and further described their use in non-health care settings as, ‘Adults can shed influenza virus 1 day before symptoms appear and up to approximately 5 to 7 days after onset of illness; thus, the selective use of masks (e.g., in proximity to a known symptomatic person) may not effectively limit transmission in the community. Young children, immunocompromised persons of any age, and critically ill patients with influenza can shed influenza viruses in the respiratory tract for prolonged periods. Moreover, because no single intervention can provide complete protection against influenza virus transmission, emphasis should be placed on multiple strategies’. The full guide can be read HERE

https://www.cdc.gov/flu/professionals/infectioncontrol/maskguidance.htm

I am not fearing the virus, but I am taking precautions! That means that anytime you are out and about be mindful and safe, but STAY HOME as much as possible. There are wonderful grocery delivery services through Instacart & Amazon Fresh, also direct delivery from CSA’s or farms such as Farm Fresh To You

RELAX, DON’T STRESS!

Since stress is at the root of over 85% of all illness and disease, you can make yourself HIGHLY susceptible by worrying about this! Stress and anxiety break down the immune system and increases your chances of picking up a virus when exposed to one. So, take a deep breath and try to approach the whole Coronavirus issue from a responsible and preventative way while also being VERY intentional not to get on the negative-thought-hamster wheel of worry and despair – it definitely will not help and in fact, it can hurt.

For those who are highly susceptible to the Coronavirus (elderly, immune compromised or those with other underlying health conditions) limiting exposure means staying home and self-isolating when possible. If you who still have questions or are having a hard time moving past worry, let’s burst a few more myths about the Coronavirus –

Images provided by The World Health Organization

May you be healthy, and may you take action to create your own health!

In Wellness,

Dr. Rachel

The Mind-Emotion-Gut Connection

Science is FINALLY catching up to ancient health and wellness knowledge used for thousands of years to both prevent and cure illness and disease. This new paradigm for health has been coined the mind-body movement. Yet, it is only partially beginning to express the deep connection between the mind and the body. We now know that there is a mind-body-emotion connection that impacts our health and wellbeing.

Our mind and our internal thought life create thoughts and thought patterns that then begin to be experienced in the body as emotions. These thoughts and emotions then manifest or materialize within the body impacting health on a cellular level.

Negative thoughts and emotions cause acidity which leads to an imbalance in proper gut function, causes inflammation and a decrease in overall gut health. Since we know that gut health is directly linked to the health of numerous other systems and organ function within the body such as the brain, immune system and entire digestive system function, working towards healing negative thought patterns and processing as well as clearing negative emotions has a powerful impact!

Most of us do not learn effective ways to address our internal landscape, both negative thoughts and negative emotions. This is why taking accountability and seeking to learn new tools and techniques will empower your future health.

When our gut is out of balance it begins to not only negatively effect our physical health but also mental and emotional health. So the cycle of negative thoughts-negative emotions-gut imbalances ends up spinning out of control and feeding the continuation of this cycle which can lead to or trigger symptoms of anxiety and depressions.

If you struggle with mental and emotional health issues, please get the support you need from a professional and also look deeper into your nutrition and gut health as well.

In Wellness,

Dr. Rachel

A Dose of Healing… From Nature?

That’s right, nature delivers a power packed shot of medicine! We are wired to spend time moving our bodies, breathing fresh air, being around trees, grass and beautiful landscapes. But so often us modern busy-bees spend time outdoors, away from computer screens WAY less frequently then our health and wellbeing calls for.

Did you know that most Americans have lowered levels of vitamin D which can lead to depression, lack of energy and even a decreased immune system? That’s right we NEED sunshine. We also need nature. Being in nature reduces anxiety, anger, fear, and stress and increases feelings of wellbeing and happiness. All of which increase our immune system function AND support our parasympathetic nervous system.

The parasympathetic nervous system is one of three divisions of the autonomic nervous system. Sometimes called the rest and digest system, the parasympathetic system conserves energy as it slows the heart rate, increases intestinal and gland activity, and increases gut health, digestion, decreases internal inflammation and acidity.

Exposure to the outdoors not only makes you feel better mentally and emotionally, it increases your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones in addition to the benefits of the parasympathetic nervous system.

Research shows that being in nature can reduce stress significantly, which in turn also positively impacts our bodies wellness through how your nervous, endocrine, and immune systems are working. Furthermore, there is a body of evidence, proving what we all know to be true: nature is good for us and has both long and short term mental and physical health benefits.

Some additional health benefits of being out in nature”

Produces feelings of calmness & clarity
Boosts energy
Positively impacts your vision
Sunlight helps reduce pain
Stimulates brain function

Being in nature for only 20-30 minutes a day has a hugely positive impact on physical, emotional and mental health and wellbeing. It fights depression and anxiety and improves inner peace.

For all of these reasons, as a Doctor of Natural Medicine I highly recommend that people spend more time outdoors, in nature. Try to make it a daily practice. Incorporate nature into your mindfulness and spiritual practices as well as your health and self-care rituls.

Mental Detox, A Game Changer!

We can all relate to how toxic our thought life can be at times. We can easily get sucked into negative and spiraling thoughts. Anxiety filled thoughts. Fearful thoughts. Anger thoughts. Resentful thoughts and more. Once our thought life becomes toxic it sends signals not only to trigger emotions but also to trigger our fight or flight response. This slows digestion, reduces our ability to think with clarity and even disrupts our hormone balance and hormone production.

If you have ever heard the phrase ‘holding onto a resentment is like drinking poison and expecting the other person to die’? Yup, that is one hundred percent a reality within our physiological response to negative and toxic thoughts and thought patterns. Additionally, our self-talk or the thoughts we think about ourselves, when these become negative, they also have a toxic effect on our system. There are also real physical toxins that our mind and brain can be impacted by.

First, it is important to understand what is toxic to the mind (brain) and entire mental system (brain + though life + mindset)? Here are a few:

Environmental toxins (the air & pollutants)
Foods, beauty products and household products with harmful chemicals in them
Stress (mental, physical & emotional stress)
Negative thoughts (mind set, self-perception, self-talk & thinking patterns)

How toxins effect the mind (brain) and entire mental system (brain + though life + mindset) –

Negative and toxic thoughts and mindsets impact mental and physical health significantly! They even change your body Ph. level and the ability to digest and absorb nutrients properly
Impact brain health and can cause brain fog, cause headaches, lead to increased anxiety & depression as well as decrease overall brain function
Decrease the brains ability to make and balance hormones and neurotransmitters
Decrease the ability to mentally focus

Detoxing and cleansing the mind (brain) and entire mental system (brain + though life + mindset) requires both an outside-in approach AND an inside-out approach simultaneously!

Outside-in detoxing requires behavior changes, supplements and nutritional changes to eliminate toxins and also new, healthier choices.

Inside-out detoxing detoxing requires learning new tools (and applying them) to increase balance in your thought life, overcoming limiting beliefs about yourself and others as well as shifting your overall mindset towards positivity.

What are some of the benefits that you can experience after detoxing and cleansing the mind (brain) and entire mental system (brain + though life + mindset) –

A more peaceful thought life
Optimized brain function
Decrease in health issues
Decrease in anxiety and depression symptoms
More clarity
More joy!

I am so passionate about cleansing and rebalancing the WHOLE self; mind, body, heart & spirit that I created a FREE 30-Day program in partnership with Nupeutics Naturals. You can enroll HERE

The Importance of Emotional Detox and Cleansing

We have all heard of cleanses and detox programs for the body. But what about our emotions??? Yes, our heart can become highly toxic and effect not only our emotional and mental wellbeing and health, it can have a massive negative impact on our physical and spiritual health as well.

First, it is important to understand what is toxic to the heart (emotional system; emotions, relationships with self and others). Here are a few:

Heavy metals and toxins – yes these create toxicity that impacts our emotions!
Stress (mental, physical & emotional stress)
Stuck or unprocessed negative emotions (such as anger, resentment, fear, guilt & shame)

How these toxic things effect the the heart (emotional system; emotions, relationships with self and others) –

Negative and toxic emotions and relationships (with yourself and with others) impact emotional, mental and physical health significantly! They even change your body Ph. level and the ability to digest and absorb nutrients properly
Can trigger negative DNA markers
Decreases immune system function
Can (when emotions are suppressed or stored long-term) lead to diseases such as cancer and heart conditions
Impact your ability to speak your truth in a kind and loving way, as well as to create and maintain healthy boundaries
Decrease the brains ability to remain emotionally balanced
Decrease the ability to react appropriately
Decreases your ability to show up for yourself and others at your best
Gut issues

Detoxing and cleansing the the heart (emotional system; emotions, relationships with self and others) requires both an outside-in approach AND an inside-out approach simultaneously!

Outside-in detoxing requires behavior changes in HOW you react outwardly to negative emotions, releasing negative emotions (or clearing them), supplements and nutritional changes to eliminate toxins and also new, healthier choices as well as honoring your boundaries through action.

Inside-out emotional detoxing requires learning new tools (and applying them) to increase balance in your thought life, resolving core emotional issues, changing HOW you process emotions & forgiveness.

What are some of the benefits that you can experience after detoxing and cleansing the heart (emotional system; emotions, relationships with self and others) –

More fulfilling & harmonious relationships with self and others
Optimized immune system
A more balanced emotional life
Decrease in depression & anxiety symptoms
Ability to respond to negative emotions in a healthier way
More joy!

I am so passionate about cleansing and rebalancing the WHOLE self; mind, body, heart & spirit that I created a FREE 30-Day program in partnership with Nupeutics Naturals. You can enroll HERE

Sometimes It’s Okay to Not Be Okay aka The Self-Care Slump

In the world of self-development, as we each adventure towards balance and our best selves it is easy to fall prey to perfectionism, especially when the going gets tough. In our culture what is the first thing we say when someone asks ‘how are you’? Fine, or even better… good. But we are not always good. I have to be authentic here, the more I was growing, somehow the less I felt it was acceptable for me to ever NOT be okay. That is a mindset that I recently discovered was lurking just below the surface for me. It was a completely unconscious belief that had somehow crept in and made a little nest in my unconscious mind.

The non-sense that belief created was that when I experienced something difficult and was having a hard time ‘rising to the challenge’, I found myself judging and even condemning myself. What the *%&#!!!!?!? I do not believe that it isn’t okay to give myself grace, I am not aligned with that type of self-judgement and harsh inner ciriticism… so why was I treating myself this way in the moments I was not feeling OKAY?

That’s when it hit me, yup… time to let go of some more limiting beliefs that are causing me pain and un-necessary suffering. So I got out the mental machete (the loving one made of unicorns and rainbows) and invited myself to gently cut those beliefs away through some powerful questioning… is it really true? Is it okay to not be okay sometimes? If so, how does that look, what can I give myself permission to do, be and experience exactly what and where I am?

Self-care and self-development is not a punishment or a realm where unrealistic expectations should be entertained, or acted upon. We have all heard ‘it’s a process’ or that balance may look different in different seasons of our life. I know I certainly subscribe to that and teach it as well! But what happens when we ‘seem to’ fall off the self-care and self-development wagon, or when life gets ugly, messy and painful for a season and it feels too hard to even show up, crack open our self-development tool kit, use our tools and take care of ourselves as our best selves would? Can it be okay to go through a tough season and simply allow ourselves to do our best… even if our best doesn’t look or feel like any ‘best’ we ever sought to achieve.

During some really dark times in my life, even recent ones, I have struggled with allowing myself to truly be human. Sometimes the grieving process is uncontrollably messy crying. Sometimes finding your way to the next version of yourself after a huge transition is bumpy, it is supposed to be, life is a grand experiment.

Hang a metaphorical ‘under construction’ sign on yourself and give yourself permission to BE IN PROCESS. This stuff takes time. That isn’t an excuse to give up on growth or showing up for yourself to do the deep work. It is acceptance that today’s steps for growth may be very, very limited and that’s okay for today.

Let’s all try to remember (myself included) that you are not broken. You do not need to fix yourself or change yourself in order to be worthy of love & acceptance. Your true self is perfect. It’s a matter of returning to wholeness, balance & alignment through self-development vs. Self-punishment. Be kind to yourself.

How Did You Get To Live Your Dream?

In a recent interview I was asked, “How did you get here, how did you get to live your dream?”

That was such a powerful question and one that people often don’t share the answer to once they have ‘made it’ to a certain level of success. Not that I have achieved all of my dreams yet, but I am solidly on my path, earning a living at doing what I love AND making a positive impact in the world.

With the end of 2017 nearing and many of us casting our big dreams and vision for 2018 I have been thinking quite a bit about the steps I have taken in my career. I have been thinking about what has worked, what hasn’t and what I want to create or expand into in this new year.

That being said, I wanted to share with each of you how I answered the powerful question I mentioned above…

Don’t forget to stay connected with my through social media:

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Click HERE to view the full 3 minute video!

Building a Healthy Relationship with Fear

The emotion of fear gets a bad rap. As a teacher, writer and coach I have seen, read and heard countless blogs, posts, articles, books and conversations about how fear must be eradicated and removed from life. Let’s take a quick step back and access this from a psychological and biological position.

All emotions are responses that are wired into our makeup and are part of the full spectrum of human emotions and experiences.

Fear is one of the largest tools for feedback to ensure safety and survival.

It is impossible to remove our ‘fight or flight’ responses.

When we have a healthy relationship with fear it can be a guide versus a roadblock!

So why can fear be so awful and crippling at times? How can we learn to harness this normal emotion to better serve us? How can we work with fear versus against it? How can we better understand ourselves and our life through fear? How can we move beyond the negative impacts of fear? How can we experience and create a healthier and more balanced relationship with fear?

When we have an unbalanced or unhealthy relationship with fear it can block us from moving forward, having clarity, making good choices, effectively solving problems and overcoming life’s challenges, stressors and obstacles.

First, let’s understand health fear…

Fear is a response that is meant to warn us and keep us safe. Unfortunately, many people have become ‘triggered’ into a fight or flight or fear based state 24/7 and thus respond to non-threatening issues as if they were life threatening on a physiological level. This means that the things that may not normally cause fear or stress do.

Let’s try a shift in our perspective about fear…

What if, just what if FEAR was actually there to help you?

What if FEAR was trying to work for your highest good?

Here are some simple steps to begin shifting your relationship with FEAR:

Reset

Pause and reset versus reacting to fear.

Things like meditation, yoga and even simple breathing exercises can help us get back to a neutral place which will better enable us to evaluate our fear more effectively.

Ask Yourself Powerful Questions

Engage your brain in order to get clarity.

Instead of allowing your mind to run away with the fear, as yourself powerful questions that will lead to self-discovery, effective problem solving and solutions. Questions like, ‘why am I feeling fear’, ‘what feedback or alert message is fear trying to share with me’?

Assess

Analyze the situation.

Look at the situation that is causing the fear objectively and try to see the bigger picture, the broader meaning or the direction it is leading you towards and ask yourself WHY & HOW.

Breath Through It

Process and release the negative aspects of the emotion while keeping the lesson or alert.

Feeling our feelings, then processing them and letting it go or releasing it is an important way to not only move forward more effectively but also to bring more balance to you mentally, emotionally, physically and even spiritually.

Make a Plan

Based on your self-discovery and analysis make a plan of actionable steps.

Write out very specific action steps to take to begin moving towards solutions or achieving goals.

Get Support

Gain the tools, techniques, mentors, friends or coaches to help you!

Don’t go it alone! Everyone can relate to feelings of fear and also sometimes getting stuck because of them. Talk about it with friends and loved ones, research tools and techniques or even see a life coach (preferably an Integrative Life Coach iwacoaching.com) who can help you become more equipped to handle fear and stressors as well as to overcome their negative effects and successfully move forward.

Living A Holistic Life

Living A Holistic Life

By Rachel Eva, C.HT, M.NLP, MTILC

Founder of IWA (Integrative Wellness Academy), Integrative Life Coach & Health Practitioner

We hear the word holistic and holism tossed around a lot in integrative wellness and natural medicine. These terms have already flooded the health and wellness markets and made their way into popular culture.

But what exactly does this mean?

What is ‘holism’ and how can it be ‘lived’ in everyday life?

As the founder of IWA (Integrative Wellness Academy), myself and the IWA team trains and certifies thousands of integrative life coaches each year. As part of how we teach our students to coach their clients we educate them on holism as a core element to help their clients achieve health, success and balance through applying ‘holism’ through the Holistic Life Model, which I will share with you!

First, let’s define holistic and holism so you can get some simple clarity. According to dictionary.com, here are the definitions:

Holistic –

Philosophy – characterized by comprehension of the parts of something as intimately interconnected and explicable only by reference to the whole.

Medicine – characterized by the treatment of the whole person, taking into account mental and social factors, rather than just the physical symptoms of a disease.

Holism –

The theory that parts of a whole are in intimate interconnection, such that they cannot exist independently of the whole, or cannot be understood without reference to the whole, which is thus regarded as greater than the sum of its parts. Holism is often applied to mental states, language, and ecology.

What does this mean in more simplistic and applicable terms?

Every part of us, our minds (mental), bodies (physical), emotions (emotional) and spirits (spiritual) are interconnected and have an effect on each other, as well as an effect on each of the major areas of life; health, career & finances, family & relationships, spirituality & self-development. Furthermore, each of the major areas of our life have an effect on all aspects or parts of self (the 4 systems); mental, emotional, physical and spiritual. We need to VIEW and CARE care for the whole picture collectively, versus just a few parts in order to live the best life possible.

Before I dive in and introduce you to the Holistic Life Model, I need to further share my definitions with you for the four systems or parts of self:

Mental –

The Mental System is your thought life, including your self-perception and thought patterns as well as our beliefs and conscious perceptions. This is also the way we view other things out in the world.

Emotional –

The Emotional System are your feelings and your emotions. It’s also your relationships with other people and also the relationship you have with yourself.

Physical =

The Physical System is your physical health, as well as the tangible physical things you have in our life.

Spiritual –

The Spiritual System is our true-self, our personal development, connection to community, world and our connection to a higher power, whatever that definition is or is not for you.

The Holistic Life Model

The holistic Life Model is living your life, caring for, balancing and bringing health to all aspects of self and all major areas of life, in other words, caring for the whole self with a ‘big picture’ approach.

So how exactly can you begin to care for and bring balance to all of these aspects of self? Here are a few steps to begin moving your life towards aligning with and practicing the Holistic Life Model:

Set an intention to pay attention to and care for ALL of the systems/aspects of self and all of the major areas of life
Put this intention into daily practice through actions!
Make a ‘to do’ list of actions you can take to bring more wellness, health and balance to each system and to each major area of your life
Schedule it! Put these actions steps into your schedule and stick to them

Remember it’s a process, not an event and the goal is to MOVE towards what you want to have, do, be, experience and achieve!

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