Are You Missing Your Core

All you have to do is ask google what your core is and the images you will see will be something like this

(Picture from Anatomy Altas)

Heavy on the Abdominal muscles. You'll see a lot of photos of bulging 6 packs. You will be given exercises focused on getting every muscle in your abdominal cavity rock hard. If your core is made up of all these "stomach" muscles then why are we still so unstable? What are we missing when it comes to strengtheing our core?

What we and most trainers are overlooking is the Diaphragm!

By definition a Core is the central, most important part of something.

Researchers in recent years are putting  out more and more information showing how the diaphragm is linked to just about every major system that keeps us alive. One of the biggest systems supported by the diaphragm is the body's Respiratory functions. As a person would die without being able to breath why have we ignored the diaphragm for so long? Maybe because it isn't out in front showing off like the Rectus Abdominis (pictured above) better known as the stomach's 6 pack.


When asked what is the primary muscle of respiration, I bet you wouldn't say the diaphragm. After reading to the end I'm sure you will now.


The diaphragm is so much more than just the primary muscle of respiration. It is one of our most complex muscles.

However, here I'm going to try not to get us lost in the complexity but rather try to reveal it's importance and wide reaching connection to other parts of the body.

In simple terms we can say the diaphragm is composed of  muscle, tendentious and fascial material. It is connected to the lower 6 ribs, the sternum, the spinal vertebrae, the Transersus Abdominis muscle and the Psoas muscle. It is part of the information super highway with various important nerves passing through it. Via its neuronal connections it is associated with the functioning of the TMJ, floor of the mouth and the pelvic floor. Its contraction and connection to the thoracic duct makes it the main facilitator of the lymph fluid being delivered to its final destination within the heart. It helps regulate oxygen and carbon dioxide levels. Finally it helps to regulate stress. Are we starting to understand why it is truly the body's core?


Since the diaphragm has be hidden and misunderstood for so long many of us are walking around with a dysfunctional core. You might be amazed how many of your aches and pains are probably due to this dysfunction.

What are some signs your diaphragm is offline and not functioning properly?

1. Your lower stomach extends down and past your hip bones while your low back sways/curves
2. Your upper stomach appears sunken under your lower ribs and your chest appears puffed out
3. When you raise your arms to your ears your elbows bend outward
4. Your head tilts excessively forward
5. You suck your stomach in when you inhale a breath
6. You raise your shoulders as you inhale
7. You push your upper chest forward as you inhale
8. You have chronic rib pain and/or need regular rib adjustments
9. You have chronic horizontal mid back pain
10. You breath through your mouth when resting
11. You have to take frequent deep breaths with a sigh and/or yawn
12. You have or had a hiatal and/or inguinal hernia

Ways to help get your diaphragm back online, enhance your posture and improve your breathing

1.  Soften and stretch the  fascia of your abdomen
2.  Stop trying to create rock hard abdominal muscles
3.  Stretch your quadratus muscles
4.  Strengthen your hamstrings and lower glutes
5.  Stretch the pectoral muscles
6.  Stretch the psoas muscles
7.  Begin to do more with your left hand
8.  Intentionally walk making sure to move opposing limbs i.e. take your first step with your left  foot while swinging your right arm forward and then your right foot with your left arm.
9.  Go back to crawling like a baby at least once a week. Here again use an opposing limb  movement.
10.  Stretch and soften your jaw muscles
11.  Practice extending your exhale

Now let's play around with some techniques to help activate your diaphragm and enhance your breathing.  


1. Extending your exhale:

• Either start by laying on your back or standing ( you want to make sure there is no bending       around the bottom ribs if possible) now inhale for a count of 1, hold for 1 and exhale for             your goal is to reach an 8 count
• Try exhaling with a candle : sit in front of a candle, create a circle with your lips (like you are going to breath through a straw), now breath slowing and gentle into the candle trying to make it flicker but not extinguishing the flame.

 2.  Connecting with the sides of your body. Lateral rib expansion:

       * Place your hands on the sides of your ribs, inhale through your nose while expanding your ribs
          into your hands, exhale through your mouth and feel your ribs drop toward your hips and                     make less contact with your hands. Repeat three times
3.   Modified circular breathin
      * Place your tongue to the roof of your mouth, inhale through your nose, pause, release your                  tongue, slowly drop open your jaw while exhaling through the mouth

One of the cutting edge information providers is the Postural Restoration Institute. From their site I have learned of the benefits of balloon breathing and the 90-90 hip lift balloon breath. The later is a pretty advanced technique, therefore I recommend you start with everything above building up to the full 90-90. You may also want to come in for help to make sure you are using proper form.

Variation one:

1. Hold a balloon to your mouth with your left hand
    put your tongue to the roof of your mouth
    inhale through your nose
    pause and release your tongue
    exhale into the balloon for a count of 4
    clamp the balloon closed with your left fingers,
    pause for a count of 4
    repeat : starting with the inhale through the nose
    You'll do 4 breaths in through the nose and
    3 breaths exhaled into the balloon with the 4th out          
    breath without the balloon

 Variation Two:

2. Lay on your back with your feet flat, shoulder width apart and touching a wall

    (don't push into the wall)

    put a ball or something between your knees

    keep your stomach soft throughout

    using your hamstrings lift your pelvis off the ground

    while keeping your back flat on the ground

    make sure not to press your feet into the wall

    repeat 4 times

   

Variation Three:

3. Combine 1 and 2

         Lay on your back with feet flat, shoulder width apart and touching a wall

         put a ball or something between your knees

         keep stomach soft

         lift the pelvis with your hamstrings

         hold a balloon to your mouth with left hand

         put your tongue to the roof of your mouth inhale through your nose

         release the tongue and exhale into the balloon

         clamp off the balloon with the fingers and count to 4

         keep the pelvis lifted

         repeat the breaths with a total of 4 inhales, 3 exhales into balloon

         and 1 exhale out of mouth without the balloon

         through out the right arm is by your side with hand palm up

      Arm variations for #3
        a. Do 3 with arm variation of right arm extended flat on surface next to the ear with straight                     elbow
        b. Do 3 with arm variation of right arm extended next to ear and raised into the air
     

Now that you have looked at the signs you have not been using your diaphragm properly and you have an idea of how to start addressing and changing your diaphragm's functioning you might be interested in more details.

Let's really get to know the diaphragm. It looks similar to a parachute.  It is dome shaped with the exterior being skeletal muscle and the interior being fascia (connective tissue). It is higher, thicker and stronger on the right side of the body than the left . The higher position on the right is due to the internal organs making space for the big shot, the Heart, on the left side of the body. It separates the upper part of the body (or thoracic cavity) holding up the heart and lungs from the lower part of the body (or abdominal cavity) surrounding the liver, gall bladder, spleen and stomach. It has fascia (connective tissue) that attaches to the back side of the sternum on both the right and left at the Xiphod process. 6 of its fascial threads attach to the lower 6 ribs (ribs 7-12) on both the right and left sides. Remembering there is an inner and outer component to the diaphragm therefore there is also fascial threads extending to the upper right border of the 5th rib and the lower left border of the 5th rib.  At the back of the body it has threads attaching on the right side to the first three  lumbar vertebrae and their intervertebral discs and on the left side to the first two lumbar vertebrae. Coming from the sides of the body going down toward the feet its fascia thickens and joins with the front portion of the psoas muscle and joins with the upper portion of the back muscle the quadratus lumborum. There is also a fascial connection into the transverse abdominal muscles. The diaphragm also has three major and several minor opening to allow the esophagus, vena cava, aorta and nerves and blood vessels to pass from the chest cavity to the abdominal cavity and vice versa.

The shape of the diaphragm changes as it works and depends on what and how the rib muscles are working.  The ideal method of breathing requires us to work the respiratory system in 3 dimensions. With need to be able to move vertically (from the hips to the clavicle and back down) , horizontally (moving the rib cage out to the arms and back in) and front to back (to the spine and away from it). How does this ideally happen? When you inhale the diaphragm is contracted, its central fascia is pulled down toward the feet which increases the vertical diameter of the chest allowing the lungs to expand and air to enter. At the same time the accessory breathing muscles, the muscles between the ribs pull the ribs up and out. As you exhale the diaphragm relaxes and folds in on itself pushing up on the lungs and the rib muscles pull the ribs in and down which pushes air out of the lungs. Due to the diaphragm's attachment into the spine the chest cavity also pulls away from the spine and in toward the spine to push air in and out.

It's the  diaphragm's relationship to the ribs and pelvic floor ( via the fascial connections to the psoas, quadratus lumborum and transverse abdominals) or the amount of contact between them which creates the true body core. The technical term for this contact is the Zone of Apposition (ZOA). The core stability comes from your diaphragm being able to achieve a  balance of pressure within the chest cavity and the abdominal cavity.When we have a balance of thoracic and abdominal pressure we stabilize our spine due to the diaphragm's fascial connections to the spine. This ideal is rarely achieved by most people. Most people are heavily relaying on their accessory rib muscles, the neck muscles connecting to the ribs (scalenes) and the pectoral muscles (chest muscles). The utilization of these muscles create what is known as a chest breather. The longer we chest breathe the more slack we place on the diaphragm. This slack in turn translates to a laxity of the abdominal contents the small intestines begin to slump down and forward. In an attempt to compensate the pelvis begins to tilt either too far forward or backward.

How does this loss of diaphragm power and chest breathing create more problems for the over all functioning of the body? As the intercostal muscles (rib cage muscles) and the chest muscles take over the lungs begin to get less and less space. This also happens when the body is placed in a dangerous situation. When we are in danger our fight or flight response kicks in and we recruit muscles which use less energy. In this situation our bodies release stress hormones like cortisol, adrenaline and norepinephrine. The unfortunate thing for our health is the brain doesn't know the difference between chest breathing due to poor posture verses our body being in danger and consequently the brain signals stress hormones for both situations. Therefore, continual chest breathing equals continual low grade stress response. Now we are in a vicious cycle of dysfunctional breathing causing a stress response and the stress response causing tension on the muscles.To break this cycle practice the 11 tips above to retrain your brain and get your diaphragm back online.

This final picture shows a very simplified take on how we breath. It also shows that if we are heavily focusing on the abdominal muscles we are primarily utilizing one directional breaths.

We want to keep remembering 3 dimensional breathing. Our goal is not to replace chest breathing with abdominal breathing but rather to lead with diaphragmatic breathing that incorporates all the respiratory muscles as well as establishing proper functional thoracic and abdominal pressure.


Want a little jump start to your diaphragm rehabilitation program?
Come on in for a massage. We can use manual manipulation of the rib cage to loosen the intercostal muscles; abdominal massage to help soften the fascia of the stomach which will help to release the diaphragm. Massaging the psoas and quadratus muscle to address the imbalance of the pelvic girdle and improve the abdominal tension. Addressing any held tension in the jaw muscles to help break the stress hormone cycle. If this all sounds good, don't wait to put your self care first, Book Your Massage Now.

Click here:
http://eclectichealingguide.fullslate.com/

Thank you for reading.

All pictures from the Anatomy Atlas. Except for my personal photo :)

The Heart Rules Our Posture

Did you ever wonder why the world is dominated by all things right sided?

Start to look around at your fellow humans. You might begin to notice the right side dominance isn't just about people using their right hands. Oh no, it goes much deeper than the activity of the right hand.

The right side dominance largely develops out of the size and position of the heart. The heart itself is not symmetrical. It has 4 chambers, two atria and two ventricles; with the left ventricle being the largest of the chambers. These chambers create the body of the heart which is located mostly on the left of the body with a slight tilt to the right and behind the sternum. As it takes up a significant portion of the upper left compartment of the chest cavity the other organs develop around it asymmetrically. 

 Separated by the heart are the Lungs. Though there are two lungs they are not equal. The left lung only has two lobes to allow the heart to tuck within and slightly behind it. The right lung dominates the right side of the chest cavity with three lobes. Moving down to the feet we find the lungs contacting the parachute like diaphragm.  Again because of the heart's position on the left the diaphragm has to extend higher on the right side of the body.

From the diaphragm we move down toward the feet again and into the abdominal cavity. Here the largest part to the liver is tucked up into the diaphragm on the right side of the body. There are four lobes to the liver with three on the right side and the smaller forth portion positioned behind the sternum and contacting the stomach to the left of the body.

Are you starting to get the picture? Because we value are heart so much we have heavily weighted the right side of our body to compensate for the room we've given the heart. For most of us this means we will lean to the right. Do some people watching. Ask your friends how many of them have problems on their right hips, legs, feet and left shoulders. The reason for this cross body phenomena is partially the heart's dominance and creation of the internal asymmetry of the internal organs.

Subconsciously, then, the world becomes built around this right side heaviness so to speak. Then we begin to favor our right hands and we further the asymmetrical repetitive habits. 

We are given two arms and two legs with symmetry to compensate for the asymmetry created by the heart. We are ideally suppose to use our left arm and right leg (and visa verse) to move us forward. The heads of our femurs are suppose to move within the hip sockets like pistons (up and down and backward and forward). However for most of us we lack movement in the pelvic girdle and the femur heads move out of the sockets to the outside of the body before moving forward.

There are a few people out there who use both sides of their body equally and have not paid attention to the right side weight. Most of us are not that lucky and must start to bring more awareness to your left side. Play around with taking your first step with your left foot, reach for items with your left hand and pick things up with your left hand. This will begin to retrain your brain. See how long it takes your posture to change as you reprogram your brain with reciprocal movement. 

In future posts I will discuss how to continue to reprogram the brain by addressing the Diaphragm's right side dominance. I believe when we understand the functioning of the diaphragm we begin to understand the body's true core is the diaphragm. This realization will revolutionize your postural awareness. Stay tuned....

The Palm of Christ upon the Stomach Part2

How Castor Oil Can Help with Constipation Issues

Let's start where my castor oil education began, with why the naturopaths used it for digestive issues. These holistic doctors were working with patients dealing with constipation. Though some holistic doctors will prescribe castor oil as an internal remedy, meaning they will have you ingest it by mouth, my education started with a topical method called a "castor oil pack".

Some older people may remember their grandparents giving them spoonfuls of castor oil as a child as a home remedy for stomach cramps and constipation before the popularity of  the naturopathic profession. The FDA has determined it safe and effective for humans to use internally as a stimulate, laxative. However, some individuals who have consumed too much for extended periods of time have experienced unpleasant results. These unpleasant results were; diarreha, nausea, vomiting, fluid and electrolyte imbalances, abdominal cramping/pain and sever gas. These results have not been reported with external use of castor oil.  Still, as with any treatment, one should be aware of any unusual symptoms that linger, stop the treatments and should inform one's doctor or health care provider.

This post will be dealing only with my education and knowledge of  castor oils topical benefits and treatment.

During my time working for the naturopathic doctors I was trained to be a colonic therapist. Which meant I had to learn, among other things, what constitutes healthy bowel movements. How the bowels move depends on peristalsis  ( the contraction and relaxation of the intestines). It is this alternation of muscle contraction and relaxation that moves the feces through the intestines into the colon and out. Besides the elimination of feces the movement of the bowels creates nutrient absorption.  The nutrients are best absorbed when the nerves and muscles of the small and large intestines work together in a  rhythmic manner.  How often an individual moves their bowels depends on what they eat, how often they eat, the state of abdominal fascia, the state of neuromuscular communication and how frequently they allow themselves to have a movement. Typically we should be more like babies, eliminating approximately 1-2 hours after eating. However, with the introduction of working outside of the home and social graces, adults develop a habit of holding the bowels until they are in the privacy of their home. This holding habit is what starts the issue.  The issue is first revealed when the individual finds the need to push or strain in order to move the bowels. Once this happens individuals may began to go less frequently.  Now combine this habit of holding onto your bowels with stress and the common habit of not drinking enough water and you are on your way to constipation. If you throw in stagnation of the digestive track and tension in the abdominal muscles you have just added another layer to the problem.

What are the common signs of constipation:
1. Not eliminating at least once per day on a regular basis
2. Fecal matter appearing lumpy, hard or like little bunny pellets
3. Pushing, straining or taking longer than a couple minutes to poop ( the amount of time it takes to pee is the time it should take to poop)
4. Feeling bloated, heavy or the need to go again soon after a movement

Now let's look at what Castor Oil is and why it can help move the bowels and promote health. Castor oil is extracted from seeds of the castor plant (Ricinus Communis). It is classified as a vegetable oil. It's biology defines it as a triglyceride, monounsaturated 18 chain fatty acid. The component that sets it apart from other vegetable oils and makes it the miracle oil is Ricinoleic acid. It is also biodegradable.

 Castor oil works on the small and large intestine.  It is absorbed through the skin into the lining of the bowels. The oil works within the intestine without taking up any of the intestinal moisture (water).  Castor oil lubricates the tracks and releases fecal matter moving it through the channel into the colon. It also stimulates circulation. The body always functions better when new blood and oxygen move through an area, allowing the area to receive nutrients and fluids for flow.

What will you need to place the Palm of Christ on your stomach and get your bowels to move more efficiently?
1. Castor oil
2. Wool flannel
3. Hot water bottle
4. large towel

What type of Castor oil:

The appearance of the oil can vary. I find, the higher grade, 100% natural, organic, unrefined, cold pressed products sold in health food stores tend to have a darker, richer color and often have a bit of a woody smell. For added benefits I've been told to select the raw product. The bottle should also say for external use only.

 My favorite brand

The Wool Flannel:

If you have scrap wool and flannel pieces at home from craft projects you can use those if you don't want to spend money at the store.

Hot water bottle:

Now you have all the tools what do you do with them?
1. If you don't want a lot of mess, what I do is pour the castor oil into the palm of my hand. Enough to have a pool of it. I cover my abdominal area so that it has a good shine to it.

Note: another method is to put the wool flannel in a bowl and pour the castor oil over it to soak the wool in the oil. This is pretty messy.

2. Cover your shiny belly with the wool flannel.
3. Put the hot water bottle over the wool flannel
4. Cover everything with a large towel
5. Relax comfortably for 15 mins and allow your skin to absorb the oil.

To increase the effectiveness of the Castor oil pack it is good to add a gentle self abdominal massage after you have allowed the castor oil to absorb into your skin for 15 mins. You can use more castor oil for the massage or another oil of your choice. I find it is best to demonstrate who to do this self massage rather than try to describe it. In general though, you always start at the lower left part of your abdominal area near the left hip. Then you move across to the lower right side. Then up and under the right part of the lower ribs, moving across and under the left lower ribs. Then you spiral towards the belly button moving just outside of the belly button. Then you spiral in and over the belly button. Pause, and the reverse your spiral, moving over the belly button, just outside of the belly button (this will be 1 and 1/2 of a spiral) to the lower right hip area then back up to the right lower rib area, across to the left lower rib area and finally ending where you started at the lower left side of the abdominal area. You want to have a soft hand and be gentle through out this process.

When working with the oil pack and the self abdominal massage the best results are seen when used once a day for one month. However, most of my clients seem to be able to do it faithfully once a day for two weeks. As with any thing it is best to stop using for a while and see if the body can resume its
natural function without the external aid. If things are better but not quite back to full function another round can be taken and then another rest period. If the body still is not at its top functioning then a re-evaluation by a doctor is strongly recommended to see if the body is in need of other help.

In another post I will go into detail regarding how I combine Castor oil packs and Thai Abdominal Massage to help detox, tone and improve overall well- being of the Abdominal area and the body in general.

Who's The Real Master of Your Work Out

You may think you and your trainer  are in charge of your work outs. Or maybe you think it's your muscles. Really the true master in charge of your work outs and for that matter your every day functional movement is your Fascia.

For decades now fascia has been on the back burner when it comes to discussing how the body functions. Some of the leading instructors in the world of body work have been over looked for the important information they have to offer to the wellness industry because their fascial information was largely not understood. The science behind fascia was slow to reveal itself.

Now the science is here and fascia is set to revolutionize health care. You can't speak about any aspect of the human being without speaking about its connection to fascia. Fascia is in every cell of the human body. Fascia is the bridge, the inter/intra-connector of every structure/matter within the body.  It also creates and applies the tension and compression  to every structure it  weaves with.

Fascia is the reason your skeleton stays erect and your organs don't flap out of your stomach onto the ground. It is what helps your blood clot and begin your wound healing. The webbing of fascia is the telephone lines for your nerves to communicate information from your brain to cause your body to function.

Your fascia is the best net -worker you will ever meet. It can in an instance respond to the slightest movement from the tilt of your head to view your text message to the tip of your big toe as you move your foot without thinking while responding to the text. It is the mover and shaker of your world, knowing everyone and everything that goes on with this world (so to speak).

My go to person when it comes to information and research on fascia is Thomas Myers, the author of Anatomy Trains. Tom defines fascia as, "the extracelluar matrix of fibers 'glue' and water surrounding all your cells and wrapping like plastic wrap around muscles fibers, muscles, muscles groups, organs, bones, blood vessels and nerves." Another way of saying this is fascia is both a solid and a liquid capable of moving, causing movement or preventing movement from occurring. Seeing fascia in this manner we begin to understand why it is the master in charge of our work outs.

As with all things in our body, some areas are healthier than others and this is true of fascia. When fascia is in its healthiest state it moves and functions most like a fluid, gently embracing and supporting the body as a whole. On the flip side it can be in a hyper-defensive mode acting like a straight jacket locking everything down. When fascia claps down on muscles and other structures it can also trap fat causing areas to appear clumped, chunky and/or cellulite ridden. Ever feel like you work out hard, eat all the right, healthy foods but still have chunky areas and cellulite? This may be due to the fact you have not been paying attention to how to care for your fascia.

Defensive fascia also creates areas of stagnation. This is like a traffic back up on the free way and emergency vehicles trying to get through. It can be done but with much difficulty and very slowly. In the body this means areas where the brain can't signal the muscles properly. This translates to the appearance of weak muscles  even though you have been working out for weeks. In truth your work out potential is not dependent on your muscles but on your fascia. You won't really know what your muscles are truly cable of until you allow the full, free and healthy functioning of your fascia.

Here are a few things, according to Tom Myers, we currently know about fascia:

1. Unlike what has been thought and taught, most injuries are connective tissue not muscular injuries
2. There are 10x as many sensory nerve endings in your fascia than in your muscles
3. Due to the misunderstanding regarding the body's  functional movement traditional anatomy texts       are inaccurate.

 According to Tom Myers,  here are some ideas to help fascia health and thus overall body health?
1. Enhance the elasticity of the fascia by engaging in full body slow, sustained, multi- plane, multi- directional stretching which will help prevent adhesions from forming
2. Give fascia plenty of water. The fascia has what is called GAG= glycoaminoglycans these are water absorbing proteins. These proteins allow the fascia to lengthen which is what we see as a stretch
3. Connective tissue/ fascia responds best to opposing muscle repetitive motion exercise such as walking, running and bouncing
4. Avoid jerky, abrupt changes in direction during your work outs
5. I can't stress enough how important it is to move slowly when it comes to fascia. It might take
6 -24 months to train fascia so be patient
6. Fascia requires variety in angle, tempo and load this is where cross training comes into play
7. Go for whole body movements that require constant adaptation i.e. constantly challenge your body in new ways. For example, instead of just walking on smooth flat trails and the same trail in the same direction every day, vary your trail, have level changes and texture changes, and direction
8. Avoid repetitive movement  within a work out. You want to have very easy to very hard in the same task. You want to vary your load as you go as well.
9. Proprioception and  kinestheasia are primarily fascial in nature not muscular. Due to the fact that fascia has 10 x more sensory nerves your muscles can't move without the fascia moving first. Play around with feather touch to sense your fascial responses. Slow elegant movement is best.
10. Unlike muscles, with fascia you want to think in chains. When you think about working your pectoral muscles you must also think about working your second finger because of the fascial strap extending from one to the other down the arm.
11. Rest is important!  Fascia goes through a cycle of becoming weak immediately after a heavy work out to gaining more strength the day after. You want to rest between events and you must have total rest days. The new rule of thumb  for rest periods during work outs is 5 mins of rest for every 25 mins of work out. For total rest days that means no working out at all; no aerobics, no yoga; nothing other than normal daily actives like walking to the car or around the house to get from one place to the other. A total rest day should be about pampering. You want to soak in the tub, take naps, mediate or just be a couch potato guilt free!

Hydration for your fascia:
A couple signs that your fascia is lacking water would be the appearance of wrinkles, the change in focal length of the iris in the eye.

The body is made up of between 75-95% water.  The baseline hydration for a healthy functioning person is half (1/2) the body weight in ounces (oz) of plain water each day. This is roughly 8-10 eight oz glasses of plain water.

How to calculate your baseline plain water intake:
Take your body weight 120 lb divide by 2 = 60 convert the 60 to ounces
Take  60 divide by 8 ounces = 7.5
7.5 is the # of 8 ounce glasses of plain water you should drink per day.


I keep saying plain water ,why? Because tea or something like sugared, fruit juice may not be a hydrating fluid. Some teas will cause you to increase urination. Increased urination will lead to dehydration. Sugared fruit juice (meaning juice with added sugar) will make the body work harder to process the synthetic sugar which can lead to dehydration.

Some of you might be thinking but there are times when I drink plain water all day long and I still feel thirsty. This could be due to your body for some reason not being able to get the water from the spaces surrounding the tissue  inside the cell. If water doesn't get into the cell so it can be used you will just eliminate it in the urine.

Now you ask, how can I get my 7.5 glasses of water into my cells? You need to bind it to a mineral. This is where electrolyte water comes into play. The most natural and most medicinal electrolyte water is out of a fresh, green coconut. Coconut water is the same make up as your blood plasma. It contains all the mineral, amino acids etc your body needs for functional hydration.

Hold on, I don't like the taste of coconut water, for that matter I don't like the taste of plain water. What can I do? Now we turn to fruits and vegetables. The most water filled fruits and vegetables are, watermelon, pears,grapes, cucumbers, and spinach. Other foods to help bind the plain water and get it into the cell are lemons and vinegar. And another way to add an electrolyte to your water is to add real/natural salt. Natural salt doesn't have anything added or taken out of it and it usually has a color (brown, pink or black). There can be up to 60 trace mineral in natural salt. Celtic sea salt, Himalayan salt, and Redmond real salt would be the types to add to your water.

How to make your own electrolyte water:

1. Get a pitcher of water,
2. Cut up one or more of the fruits and vegetables listed above
3. Get a pinch or two of the salt listed
4. If you need a bit of sweet then a teaspoon of raw honey or Xylitol  will be good
5. Combine it all in the pitcher
6. For the best results allow the water to combine with everything for at least 30 mins
7. Drink and enjoy

Another way to get your water into your cells is through movement. Gentle pumping, rolling and or compression of the tissues can move the water from out side to inside a cell. Finally you have truly and completely hydrated your body and your fascia.

We can't leave a discussion about hydration and fascia without speaking about the abdomen. We must have a healthy, functioning stomach and digestive system to have good absorption of water once we have finished drinking our 7.5 glasses. If the stomach, small intestine and large intestine are not breaking down food well and taking up the water into our tissue we will not see any results from our hydration attempts. One way to enhance the health of the abdomen is through  abdominal massage. When abdominal massage is performed you will have your skin, muscles, internal organs as well as your stomach and intestines worked out. This form of massage helps digestion, elimination, stimulates the lymphatic system, improves the circulatory system and immune system. It can also helps with posture, chronic neck, pack, pelvis, feet and shoulder issues. The respiratory system, and reproductive systems are greatly, positively affected by this technique as well.

To bring it back to working out what are we looking at when we want to exercise our fascia? When thinking about your work out and fascia the main things to remember are variety, hydration, rest and smooth, gentle flow.

If you are doing a weight work out, it might look something like:
Start with no weight at all, use only your body weight and do isometric contractions.  Then move to a couple repetitions with a theraband/rope. Transition to machines and vary the weight of each machine you do going from very easy weight to your max. Remember 5 mins of rest for every 25 mins of working out. So take 2-3 mins to shake out your muscles between each transition. Take a sip of water and breath as you go from one area to the other.

To bring the idea of variety into your work out week. Try exercising outside one day by walking or running (remember bicycling is not the best  fascial type work out). Use a mini-trampoline playing with height and what you do on it  (walk, run, swing your arms). If you haven't done Tai Chi or yoga look into these forms of exercise. Take a dance class one night a week. When you do this, you are doing more than just working your muscles and you can see how the master of your work out will revolutionize your being.

I hope this was helpful information and has given you something new to think about while you work out. I also hope by incorporating some of the tips you will decrease your body aches and pains.

As always remember to speak with your medical provider before changing your diet or exercise program.

The Office Has Moved

Eclectic Healing Guide is now in Raleigh Hills within the Scholls Crossing Center.

Our new Address:
4842 SW Scholls Ferry Rd
Portland, OR. 97225

Looking Forward to showing you the new space:)

Is Castor Oil a Miracle Plant Part 1

Castor Oil in ancient times was known as Palma Christi ( the Palm of Christ) due to its wide and successful uses to heal the body. There are still many uses of Castor oil. However, in modern society it is mainly known for its usage as an oral laxative.

I have been using Castor oil on myself for years. I started initially using  it while working for a group of naturopaths who would recommend it to patients for digestive issues.

To continue getting a first hand understanding about how it works I continue to use it and expand where and why I use it on myself. The more I speak to people about how I use castor oil the more others share their stories and expand on its usefulness. Whether you believe this oil is the hand of Christ being laid upon you creating miracle cures or not, you will surely soon agree it is a versatile Oil. As Buddha said, don't believe what I say without testing it out first. After doing your own research and experimentation compare to what I've shared and make up your mind regarding how beneficial castor oil is for your wellness program.

Here is a short list of body issues which can be improved or healed by castor oil:
1. Softening of scar tissue
2. Removal of warts
3. Removal of callous and corns
4. Improving hair repair and growth
5. Reduction in Arthritis pain
6. Reduction or elimination of menstrual cramps
7. Reduction or elimination of hemorrhoids
8. Reduce or eliminate cysts formation
9. Reduce or eliminate muscle pain
10. Clear acne
11. Improve nail health
12. Serves as an anti-bacterial and  Anti-fungal
13. Removal of skin tags
14. Reducing or eliminating bags under the eyes
15. The most well know usage: improving digestion and reducing or eliminating constipation
16. Used in combination with baking soda as a paste it can help remove moles

Though there are many articles reporting the claims of people like me with their successful experiences with castor oil, it is rare to see published medical studies supporting its medicinal benefits. You will find nods by the American Cancer Society reporting castor oil being used as a vehicle to deliver  chemotherapy drugs to cancerous tumors. And though they suggest its topical use has been connected to the prevention and treatment of cancer, they repeat there is no scientific support for this connection. There is so much layman interest in this oil a group has developed the International Castor Oil Association. You can google this association to get the latest news on castor oil.

The FDA has determined it safe and effective for humans to use internally as a stimulate, laxative. However, some individuals who have consumed too much for extended periods of time have experienced unpleasant results. These unpleasant results were; diarrhea, nausea, vomiting, fluid and electrolyte imbalances, abdominal cramping/pain and sever gas. These results have not been reported with external use of castor oil.  Still, as with any treatment, one should be aware of any unusual symptoms that linger and should inform one's doctor or health care provider.

Now let's look at what Castor Oil is and how it can contribute to the 16 benefits listed above.

Castor oil is extracted from seeds of the castor plant (Ricinus Communis). It is classified as a vegetable oil. It's biology defines it as a triglyceride, monounsaturated 18 chain fatty acid. The component that sets it apart from other vegetable oils and makes it the miracle oil is Ricinoleic acid. It is also biodegradable.

Image from google (studiobotanica)

Other  important components contributing to the medicinal benefits of castor oil :
1. Vitamin E which helps to improve the immune system, improve circulation in the veins and heart,
                        improves the function of red blood cells and widens blood vessels
2. Omega 6 essential fatty acids which help to plump up tissues and promotes new cell growth
3. A low molecular weight which allows it to be easily absorbed by the skin and taken to the depths
                        of organs
4. Oleic acid which serves, along with ricinoleic acid, as an antimicrobial

The medicinal benefits resulting from the major and minor components of this versatile oil are :
1. Improved circulation
2. Improved/ increased white blood cell count
3. Increased lymphocytes (the disease fighters) housed in thymus gland, spleen, lymph nodes, and the     lymph tissue lining the small intestine
4. Enhanced moisture retention
5. A warming effect
6. Decreased inflammation
7. Stimulation and improved function of internal organs
8. Stimulation of the production of collagen and elastin
9. Decrease or elimination of unhealthy bacteria and fungus

You may also hear about the other side of the extraction process, the meal, that is left after the oil is extracted. This part of the plant needs to be handled with the utmost of care and must not come into contact with the human body because the protein  (Ricin) contained in the meal is highly poisonous. This protein does not come into contact with the oil after processing, which makes the oil safe.

Now you know what it is and what it does, let's discuss what to look for when buying the oil. The appearance of the oil can vary. I find, the higher grade, 100% natural, organic, unrefined, cold pressed products sold in health food stores tend to have a darker, richer color and often have a bit of a woody smell. For added benefits I've been told to select the raw product. The bottle should also say for external use only.

 My favorite brand

In the next series of writings on castor oil I'll discuss in more detail how it works to eliminate constipation and how it promotes health as a topical treatment.


I hope this first part has sparked your interest to read more and to do your own experiments.

As always never start a treatment program without consulting with your MD or other health care provider.

A Supported and Healthy Cleanse Part 2

In Part one we discussed why you may want to look into starting a cleanse and we spoke about scheduling an exam with a health care provider to determine if your body can handle a cleanse.

Now let's look at what is meant by a cleanse, detox, fast and an elimination diet, so you will have a better idea what your doctor is recommending once they have determined your body can handle the work.


Most of us have heard our doctors tell us to fast before taking certain blood tests. Have we ever thought about why we need to fast prior to these tests or when looking to clean out our bodies?

We absorb nutrients, minerals and sugars from the food and beverages we eat. When our health care providers are trying to determine what our baseline levels are we need to avoiding eating or drinking anything that will increase, Iron levels, blood glucose (sugar), lipids, or affect our liver enzymes ( such as drinking alcohol). Usually to ensure there are no false readings our medical team will have us avoid eating and drinking for anywhere from 8-12 hours and 24 hours when dealing with alcohol. Eliminating liquids does not include water. This is known as a fasting blood test. It is not dealing with cleaning out your body, but rather it's looking to see how your body has been absorbing and utilizing the food it consumes. In this way the doctor can see if you need to eat foods with more Calcium (as one example) or you are not processing sugars well and may be heading to diabetes or other system issues.

Another popular reason to fast is religious observance. Fasting has been very common in the Catholic church for years. The saints would consume only water for one day a week to help them maintain balance and connection or to show devotion by giving up something of value. I carry the name of one of those saints. But that's for another blog story.  Not only did this practice help them spiritually it improved their well-being.  Though this practice has been around for centuries and has scientific backing, the research has yet to explain why intermittent fasting is beneficial to well-being. The research has shown periodically restricting food intake for 24-48 hours can help the body deal with stress load, improve the neuronal health of brain cells, have a better response to insulin, improved metabolism, improved immune response and increase overall life span.

By definition fasting means to consciously reduce or eliminate certain or all food and drink for a period of time. An absolute fast is solely consuming water for 24 - 48 hours.

What does the body do when we limit the availability of food? It begins to function to optimize energy. Our bodies are wonderful at adapting and utilizing what has been stored in the cells and fat more efficiently.  The fatty tissues (adipose) hold onto resources for a long-term energy source. While the liver can convert its stores of glucose into fast energy. Once the body uses up the liver's energy stores it begins to break down the fat for fuel. This shift in energy source may be one reason why fasting leads to the benefits it produces within the body.

Who shouldn't fast:
1. Someone with liver or kidney issues
2. Someone with a history of heart rhythm issues
3. Someone with a history of malnutrition or eating disorder
4. Women who are or may be pregnant

What is an elimination diet?
This form of eating requires a person to remove all foods that could be seen by the body as an allergen and then gradually reintroduce those  foods one at a time. Most people will turn to this method when they are having allergy symptoms or experiencing unexplained sensitivity reactions.

Your doctor will be the best one to direct you as to which foods to eliminate. In general most elimination diets remove all gluten sources, all animal products (meat, eggs and dairy), soy, corn, coffee, caffeine,  alcohol, most sugars, nuts, citrus fruits (orange, lemon, grapefruit, strawberries etc), and nightshade vegetables (potatoes, tomatoes, eggplant etc). The time one follows this food adjustment varies depending on why your doctor determined its need. Usually for an adult it will last about a month. At the end of the month your doctor will have you bring back one food, usually what you think may be effecting you the most, for one day. Then you will monitor your response for two to three days. If no adverse signs or symptoms are seen then you introduce the next food and so on for approximately 5-6 weeks. With the allergens identified most people will feel an increase in energy, stamina, and thought processes.

What is meant by detoxifying your body? From a biology stand point the body is built to detox on a daily basis with no extra help from us. When we exhale we are eliminating unwanted wastes. Once we take in oxygen,use it, we then need to get ride of its counter part, carbon dioxide (which as you know at high levels can kill). Our livers are riding us of waste as bile, kidneys produce urine, colon produces fecal matter, and the skin is constantly shedding  dead skin cells and sweet (to name a few of its waste products). For women the biggest detox process happens on a monthly basis via the menstrual cycle. In the world of holistic health a detox program in general is geared to support the body's organs of elimination to work more efficiently.

In general most discussion will use the term cleanse and detox interchangeable. In my opinion a cleanse is a method of introducing food in a way that will move built up waste through the body's tubes, pipes, vessels faster and more efficiently. It is a way to enhance the natural detox system of the organs of elimination.

What is needed to break build- up from the walls of your piping system and wash it out of the body? Well we have already discussed the most important means, water. Liquid is the number one enhancer however, there are no calories, fats, protein, sugars, fiber or vitamins and only trace mineral in water. Therefore, a prolonged cleanse requires liquids that are nutrient dense, which brings us to the practice of juicing fruits and vegetables. By juicing raw fruits and vegetables you will have the nutrients you need to maintain health while providing fluid to wash away toxins and other debris.

Besides washing out the tubes we also need to introduce foods like Chlorophyll which will bind to toxins and carry them out of the body. We can eat fruits and veggies with high Vitamin C contents to convert toxins into more digestible materials. Eating Citrus foods are important as they spark the liver's enzymatic process. The liver can also be enhanced by antioxidant foods such as green tea. "Good" oils such as the omegas are helpful with the lubrication of the intestinal walls. During a cleanse we also want to address other organism that may have grown to unhealthy numbers or are parasitic, garlic is a food to help in this area. Finally we want to consume foods like turmeric to help us reduce or eliminate inflammation. It is not uncommon to experience more pain and inflammation or even flu like symptoms while doing a cleanse. This usually happens when we are doing a cleanse for the very first time or we have overwhelmed our bodies for an extend period  with less beneficial foods or lived in toxic/polluted environments.

Another food source that is valuable during a cleanse are herbs. The subject of herbs for enhancing the body's detox process can generate volumes of books.  Supplements for cleansing are basically herbs placed in capsules. There are also two camps of herbs Western and Eastern and that is all I'll say on this subject.

Whether to do a cleanse focused on eating raw vs. cooked foods will be determined by your doctor based on your constitution and any symptoms you presented at the start of your testing. One symptom would be cold feet and hand or mucus. In this case a Naturopath may recommend you focus on lightly cooked foods and avoid foods that have high water contents and raw foods.


What does all of this information tell us? First, if we are eating clean, healthy, balanced foods and consuming enough water our bodies are built to detox on a daily basis without extra work by us. Knowing our baseline functioning and our constitution will help us determine what to introduce to enhance our natural detox system if we have created a build up of toxins and hard to digest materials.

I am not one to follow what I consider a fade cleanse like doing only, a mixture of honey, lemon, cayenne pepper and water for weeks or the salt water cleanse. I believe in doing a cleanse in stages by kick starting the energy stores with a water fast. Then cleaning the liver so it is working at top form to handle the dumping of toxins from the fat stores and other storage sites. Followed by an elimination diet to see if the body has developed any intolerance for any foods. Finally, completing the process by reintroducing foods that can continue cleaning out all systems. Once everything is clean and shiny I like to continue eating clean and healthy foods to maintain a balanced system for as long as possible. I feel staging the process is less traumatic to the body.

Finally, if you are interested in adding herbs to your cleanse routine, I highly recommend finding a good medical provider well versed in either Western or Eastern herbs. Personally, it has been easier to go with Western herbs because I can recognize the names and more readily find information explaining their usage.

My next installment will discuss what massage techniques can enhance your cleanse routine.

Again, I hope you found this information to be of value.

Getting To know Colette as a Massage Therapist

If you have been wondering who Colette is and how she became the therapist she is today, we put together a little insight here.

Colette Chavez Walker graduated from East/West College of Massage in Portland, Oregon. She was trained by some of the best massage therapist and instructors in Portland namely John Hart, TJ Ford and Allison Longstretg  Lurie.  Always striving for more knowledge and means to provider her clients with the best and most effective results ,Colette has taken extensive continuing education courses. Most recently, she traveled to Thailand with her instructor Allison Lurie. There she immersed herself in all things Thai; as Thai massage is more than just a series of strokes, it is part of a living culture where food, mediation and bodywork are all equal parts of bringing a person into their highest well being. Colett's techniques are also greatly influence by her time learning, Lomi(a form of Hawaiian massage)from Native Hawaiian, Kamaile Puaoi, who truly embodies the Aloha essence. Colette is also certified in Orthopedic Massage by founder James Waslaski. Another one of Colette's passions is women's health. To gain more knowledge in this realm, Colette studied with Dr. Randine Lewis, author of “The Infertility Cure” and Founder of Fertile Soul.

 Through her oral health studies at UCLA Colette is also trained in working with muscular conditions related to the jaw. Working with the Naturopaths at Tigard Holistic Health Clinic, Colette refined her understanding of the importance of alternative healing arts and was provided with methods for caring for clients going through cancer therapies. 

Colette is also a Reiki master and has been utilizing the Usui method of Reiki for over 10 years.  While in Thailand, Colette was introduced to Chi Nei Tsang (stomach massage, but oh so much more). This amazing technique blends beautifully with her Reiki practice of mediation. Colette’s other source of mediation, spirituality, empowerment and exercise is Belly Dance. Through Reiki, Chi Nei Tsang and belly dance, she has come to understand that all things are connected both macrocosmically as well as microcosmically; therefore the healing process must be dealt with on all levels, within all our bodies (emotional, mental, physical and spiritual). Colette understands that to find and maintain health, we should care for our bodies as though they were infants, addressing our individual needs, while balancing nutritional, emotional, mental, spiritual and physical aspects of our being.

Colette is a practitioner that listens to her client’s body, working on a myofascial, neuromuscular and energetic level to help release blocks and tension, easing the client back to their ideal alignment. She is dedicated to guiding rather than leading her clients to a path of balance within mind, body and spirit. Each of her sessions is customized to the client’s individual needs, desires and comfort.

Website: colette.massagetherapy.com

New Website URL colette.massagetherapy.com

I have been updating the look of the office, logo, business cards, and the website.
The new URL for the website is colette.massagetherapy.com

Please help me spread the word so everyone can continue to find me.

Thanks for your help in advance!

Foods to Help Your Muscles and Body

Most of the time we can address and take care of  many of our aches and pains by eating the correct foods. Yet often times we go to the store first too hungry to make healthy intentional selections. I know for myself if I've missed a meal before going food shopping I tend to purchase foods which are quick and easy. These choices often lack variety and generally are not balanced nor taking into consideration what is going on in my body outside of hunger.

Before I really started to think of food as medicine I generally didn't know what types of food to buy to target what I wanted to change in my body. I mainly purchased items to make a salad because a salad is healthy, right? I'd get some supplements because supplements will balance me out, right?

Now I'm a bit more aware. I try  to consider the season I'm in and how my body is reacting to that season. I notice if I need to decrease inflammation or prepare for the flu season. I'm aware if I can't warm up my feet and hands. Then I go for foods to address these issues.

I can go into more detail at another time about seasonal eating but for this write up I'm going to focus on herbs and spices that can help your body.

1. Turmeric: is not only for curry. It is one of the leading medicine foods and has been for decades.
                     It is a great anti-inflammatory
                     It is a strong anti-oxidant
                     It is an anti-coagulant
                     It helps improve brain function
                     It helps improve endothelial function
                     which plays a role in decreasing heart disease
                     It's an anti-cancer

       To improve the effectiveness of Turmeric we must enhance the absorption of it's chemical  Curcumin. This is done by combining it with ground black pepper.                

       Note: most research finds Turmeric to be an estrogen inhibitor. However, there have been a few articles that state too much turmeric can increase the levels of estrogen in the blood. Therefore, to be cautious, I try to limit the amount of turmeric and forms of turmeric in a day. In one day rather than adding it to a smoothie, drinking it as a tea, eating it as a curry and taking it as a supplement, I choose one or two of these options. This is true for any thing we consume; too much of a good thing can become a bad thing. 

       

     
2. Ginger: most widely know for is benefits to help reduce nausea and stomach upset.
                  It helps blood flow and circulation with helps
                  the body thermo-regulate
                  It's an anti-inflammatory
                  It's an anti-cancer
                  It helps break down and release mucus
                  It improves the immune system
                  It decrease plaque build up in the arteries

3. Cinnamon: is not just for baking
                 It helps reduce blood sugar levels
                 It supports blood platelets and thus
                  helps improve blood clotting
                  It helps reduce blood pressure

4. Mustard : not just for your sandwich
                 It is great as a quick combatant of muscle spasms
                 It helps reduce muscle pain
                 It helps improve nerve impulses

5. Cardamom: not just for rice pudding
               It helps detox the kidneys
               It's an anti-inflammatory
               It helps reduce muscle spasm


All of these to some degree are anti-bacterial, anti-fungal and anti-vital.

As with any medicine not every one should use these as a medicine, meaning take them at high levels on a daily basis for an extend period of time. For instance someone who is prone to gallstones should not take turmeric. Someone on blood thinners should not take the one's promoting anti-coagulation.

Always consult your Naturopath or other health care provide when seeking to change your system's regulators.