Your April 2024 mid-monthly newsletter. Providing natural health and wellness suggestions, recommended herbs, food, supplements, personal development books, and insights from Pat.

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Insight and a Natural Healthcare Tip...

Hi, friend. As of late, I have discovered an increased necessity to pace myself and choose a pace appropriate for my body, mind, and spirit. This includes acknowledging when an old thought pattern or two arises. It may be telling me that what I need is wrong, bad, or an excuse to avoid responsibilities and be 'lazy'. It's prudent to see the flawed premise and patterns for what they are. After all, these thoughts arise out of a misunderstood means of trying to protect oneself.

I (or any of us for that matter) did not come to this time-space reality or dimension (our world) to get everything right, to demonstrate perfection, or to have all the answers. I came knowing that the exposure and interaction would be soul-expanding. I knew that there would be a variety that would invoke mine and the greater good, into evolution.

So you may be wondering, what am I doing to determine what pace and activities serve me better? Good question! Allow me to share my approach on this matter.

• First, I continuously remind myself that I do not have to prove my worth or value. Even though the old patterns of society have taught us differently, I now know the flaw in this premise and choose to no longer hold it as my truth.

• Secondly, I practice the skills and tools I have that reinforce - or better said, allow innate love that is well-being expressed as the life and light that I am, to flow more steadily, and expand as it is intended. This means I incrementally acknowledge anything that was constricting the flow, letting go of old stories, habits, beliefs, constructs of how to function, etc.

Both of these steps are ongoing, and require discernment from topic-to-topic, along the way.

Is there something challenging you? Are you experiencing life changes that have invoked the need for releasing prior ways of how you view the world, time, life, your mind, and your body?

It's okay, you're not alone. Everyone on this planet, regardless of the topic, or if they're conscious of it or not, is going through some sort of shift internally and externally. Be willing to ask for help and support, be it a friend you can trust with your heart and speaking your truth, a counselor or therapist, minister, doctor, life partner, etc.

Developing balance is very personal. It also is not something that we can determine mathematically by saying, "I will expend exactly 25% of my energy, attention, etc. on all areas of life - mental, emotional, physical, and spiritual."

Finding one's balance is about determining each day - sometimes each moment, what is a priority, and learning to adjust the inner dialog accordingly, along with the external behaviors. Thus creating balance, or homeostasis within the entire system, allowing it to work collaboratively as it was created to do - and does when permitted.

We may chat more on this topic with more finite information, later.

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Are you interested in learning more about a holistic approach, and understanding more about energy and our beliefs? I cannot say that I know beyond a shadow of a doubt that we can be of help, but we are willing to try through the means that we offer. Feel free to reach out through our website, respond to this email, or click on one of the buttons below.

This month's recommendation is focused on gut health, and here's why...

We all know many dietary options may address several health concerns, including specific lifestyle options from vegan, vegetarian, pescatarian, paleo, keto, macro diets, diabetic nutrition, and more. And of course, the many tools that go with making lifestyle changes from meditation (with many styles), Yoga, Qigong, Tai Chi, weight lifting, aerobics, etc.

In keeping up with the way we are evolving in our understanding of health and wellness, it is recognized more than ever before that diet, nutrition, and exercise must be a personalized approach versus the former static or "one size fits all" method.

Firstly, because, as it is learned through 100,000 tests, studies, and research, every person's needs will be dictated by how the body digests certain nutrients, eating patterns, lifestyle needs, and habits, how the sympathetic and parasympathetic nervous system translates messages in the "fight and flight" and "rest and digest" modes. I am stating this in generalized terms.

That is one of the questions I've been asked (and used to ask myself), "Why don't I have just one specific guideline when working with people regarding their health and wellness needs, concerns, or changes?" Because each of us is unique in our make-up, therefore, needs to be addressed accordingly.

To take this a step further, individually and collectively, we are learning to embody being fully human. Meaning, deliberately expressing as conscious, nonphysical energy that has co-created a body that resides within the aware spaciousness that we are, and learning to integrate all of these wonderful aspects of our being-ness. Doing so consciously, mindfully, and deliberately is my intention for myself while supporting you to do the same.

That brings me back to addressing gut health - better said gut microbiome. Understand that the insights or recommendations shared below are generalized. Each of us needs to be deliberate in learning and understanding the needs of our bodies, which can be done through being still and present with the body and fully being in the body. You can also utilize kinesiology. This helps bypass the ego-mind interpretations and stories and allows the body, and Source Energy within, to guide and direct what is needed in the moment.

Foods that may repair the gut microbiome:

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Artichokes, leeks, onions, garlic, asparagus, bananas, legumes, honey, oats, and lentils are some foods considered prebiotics, needed to stimulate the growth or activity of beneficial bacteria in the intestines. Generally speaking, they provide the food that the probiotics need to thrive.

Further recommendation:

"Your gut bacteria are influenced by what you eat. It is important to give them the right fuel to have a balanced gut microbiome. The best way to maintain a healthy microbiome is to eat a range of fresh, whole foods, mainly from plant sources like fruits, vegetables, legumes, beans, nuts, and whole grains." - Edited quote from Better Health Channel

And I would add all-natural, free-range, grass-fed (as applicable), no added hormones or antibiotics, non-GMO, free of pesticides, chemicals, MSG, and artificial sweeteners, dyes, or preservatives like sugar, nitrates, and nitrites.

Research:

"Probiotic foods contain beneficial live microbiota that may further alter one's microbiome. These include fermented foods like kefir, yogurt with live active cultures, pickled vegetables, tempeh, kombucha tea, kimchi, miso, and sauerkraut." - Quoted from Harvard School of Public Health

Our Recommendation:

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Gut health begins in the mouth of humans. Mindfully chewing aids the rest of the digestive system's ability to process the food that we consume. Muscle testing (kinesiology) food, drink, and activity selections will help guide you through the technical aspects of what your body needs.

Does this sound like a lot of information to sort out? You don't have to do it alone. I don't proclaim to have all the answers, but I am willing to help you discover answers that your body may already be aware of that you can tap into. Click the link below to learn more and contact me to talk more.

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Note: Information or recommendations offered here are not to replace medical or mental health care and attention or doing what you need to for whatever your body, mind, or health is dictating. It is necessary for me to always advise you to talk to your specialists, doctors, naturopaths, etc., for any of your mental, emotional, or physical healthcare needs, as licensed medical or mental health services are not provided by myself or through this platform.

Recommended Reading:

This month's recommended reading is the book "The Four Agreements" by Don Miguel Ruiz.

Why we recommend it:

“We often underestimate the surprising influence of words on events and people in our lives. Their ethereal nature fools us into believing they're harmless... Our intentions and thoughts are the input that shapes the final result, the spoken word.

We learn more from Ruiz in what he calls the first agreement. His book, The Four Agreements is highly recommended for those interested in a deeper understanding of themselves, and the effect of our choices upon ourselves, and others. We may believe it's a struggle to be free, but we can discover practical steps on how to feel free through the four agreements that invoke internal awareness and work." ~ Josephine Sheppard, Author, HSP - Empathic and Empowered: Expanding My Perspective.

Review from another Author:

“In the tradition of Castaneda, Ruiz distills essential Toltec wisdom, expressing with clarity and impeccability what it means for men and women to live as peaceful warriors in the modern world.” — Dan Millman, Author, Way of the Peaceful Warrior.

Pat's Corner with Insights & Inspiration

"Self-Care: Optimize Your Power"

Embrace self-care as a necessity in daily life. Some people are so busy that they find no time to reflect and check in with themselves to understand how we manage the stress in our lives. Stress will affect our ability to function optimally and keep our balance. This is the first step to consider when reflecting on well-being.

Often people can’t find time in daily life for self-care. Perhaps they were too strained to stop and recognize the need for self-care. An example would be a working mother who has little time for herself but needs this time for stillness and reflection. But with all the stressors she manages her need for self-care is the most important she needs to schedule in her life to maintain her wellness. It doesn't have to take much time. It does require a plan to make changes in her routines to maximize her health and well-being.

Wellness begins with consideration of five areas of your personal life. Physical self-care, emotional self-care, mental self-care, social self-care, and spiritual self-care. There can be a balance. Creating a balance in these areas leads to a greater sense of well-being.

Taking care of your body involves getting enough sleep. Sleep is a time of restoration and improves your ability to think clearly and function better. Try to find time for small breaks in the day. Even a ten-minute walk in nature can help restore your balance. Fuel your body with good food! There are plenty of resources to help you choose the right diet to maintain optimal vitamins and minerals. This will help you find the energy needed to maintain a steady energy flow during the day. Exercise calms the mind. Find some time to do some light exercise.

Emotional self-care involves having healthy coping skills to deal with your emotions. Having the ability to talk about your feelings with someone is a means to help you process your emotions. There are also many support groups and counseling services available to guide you through if you feel you are struggling with severe problems.

Mental self-care involves finding things you enjoy that stimulate your mind. It might be learning something that interests you. Reading books interesting books is a good way to keep your mind sharp. If you travel, listening to podcasts is a good way to learn something new. Just find something you are interested in and learn about how it works. Your acceptance and care for your needs will sustain a balanced mind.

Social self-care is important too. We are wired to have connections with others to find well-being. Discern your level of need to achieve balance in this way. Some people only need a small circle of friends and others want a wide circle of friends to find balance. Also, be sure you are having face time with friends. Electronic media has a place in your life but can’t replace in-person social activities. Book clubs are a good example of social activity.

Spiritual self-care is important to our [inner and outer] self-care. This can mean going to a service at your church or a conversation with your pastor. It can also mean meditation to connect. Some people enjoy yoga or Tai Chi which encompasses both physical and spiritual self-care.

Try to develop a plan that fits well into your lifestyle. Remember that it doesn’t take a great amount of time from your daily activities to take care of your wellness. It just takes the ability to understand where you need to work to make you stronger and more resilient to the outside stressors that arise in your life. The harmony between body, mind, and spirit is a fulfilling experience. The daily practice of self-care is an entrance into your power.

Be well!

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Pat is a Psychiatric R.N. and offers Reiki Therapy and Healing Touch services. To learn more or explore other ways we may be of service, please click the buttons below!

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Expect to be blessed,

~ Josephine

Integrative Therapies & Consulting - Live in AAWE Approach through Soulful Living & Wisdom