Golden Transformation
Holistic Health & Wellness with Lori Golden, MA, CCHT, CYT www.GoldenTransformation.com
Friday, September 7, 2012
Stress Relief for Moms: Online Tips and Local Services in the Bay Area
Wednesday, November 2, 2011
Reduce Stress and Anxiety with Emotional Freedom Technique (EFT)
Stress and anxiety can often interfere with making big or even small changes in our lives. It may impact our ability to improve our health, start a new career, move deeper in our relationships or successfully achieve our dreams. Do you ever wish you had a way to reduce your ongoing stress or anxiety so you can move forward in life? I recently learned a powerful self-care approach called Emotional Freedom Technique (EFT) which helps reduce the emotional intensity of stressful and even traumatic experiences. EFT works with the emotional and energetic ties which may be limiting our ability to change, heal, grow and move forward to more positive health behavior changes.
EFT is a technique based on the concept of energy psychology. It was developed by Gary Craig out of the original work of Dr. Roger Callahan. The aim of EFT is to desensitize emotional issues through tapping a sequence of acupressure points on the body while thinking about a specific problem, or negative thought, worry, etc. EFT can have fast acting results for emotional improvement. The technique has been shown to improve issues such as grief, anger, phobias, PTSD, addictive cravings, pain, and much more. The empowering results from EFT for both mind and body is what makes this holistic approach an exceptional self-care tool. When we can reduce the influence of negative emotions and decrease our stress response then we may become emotionally available to pursue a better quality of life.
EFT has been researched in more than 7 countries with results published in more than 15 different peer-reviewed journals. For more information on EFT research and evidence based studies, visit the EFT Research page:
http://www.eftuniverse.com/index.php?option=com_content&view=article&id=18
To learn the technique, first watch a video to get started and then attend a class or session by a qualified EFT instructor/practitioner for more in depth skill building. You can watch free videos online and learn more about EFT by visiting Gary Craig’s website: www.eftuniverse.com
Learn Locally! SF/East Bay Area EFT Classes:
HCH Institute
3702 Mount Diablo Boulevard
Lafayette, CA 94549-3612
(925) 283-3941
http://www.hypnotherapytraining.com/
Here’s to your emotional freedom!
Lori
Saturday, August 20, 2011
Can't Sleep? Improve Your Sleep Naturally with Yoga and Guided Imagery
Do you lie awake at night unable to sleep? Getting restful sleep is a growing challenge for many of us who toss and turn nightly, unable to fall asleep. Others may perhaps fall asleep, but then wake up and cannot return to sleep. When insomnia is a result of stress, such as looming deadlines, financial hardship or a life change, there are a few natural options you can try to decrease the flow of stress hormones and increase a state of relaxation for better sleep.
Yoga
Practicing yoga may aid with sleep problems by decreasing muscle tension, as well as lowering mental and emotional stress, while encouraging the body to deeply relax. The practice of yoga uses breathing techniques and stretching exercises designed to slow down a busy mind and focus your awareness on the present moment. The result of this mindful practice is a decrease in the amount of stress hormones that your body produces when you are under stress. An added benefit to this type of de-stressing is an increase in immunity, and strengthening the body’s resiliency to dis-ease. When your body, mind, and spirit are relaxed, you will also sleep better!
Try this yoga pose before bedtime to calm the nervous system and aid insomnia:
Legs Up the Wall Pose (Viparita Karani)
Caution: Avoid if you have serious eye problems, such as glaucoma. With serious neck or back problems only perform this pose with the supervision of an experienced teacher. If your feet begin to tingle during this pose, bend your knees, touch the soles of your feet together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.
- Begin pose by using a wall for support where you can lie down and have your buttocks close to the wall.
- Extend your legs up the wall as you lie back, perpendicular to the wall. Flex your toes toward you so the soles of your feet face the ceiling. You should feel a stretch in the back of the legs.
- Stay in this position 5 -10 minutes (if comfortable); close your eyes and breathe deeply.
- To come out of the pose, bend your knees and slide your feet down the wall then roll to one side and lie on your side for 30 seconds to a minute before coming up to a seated position.
Guided Imagery
Guided imagery is a technique of directed thoughts and suggestions that guide your imagination toward a relaxed, focused state. The practice of guided imagery uses the mind-body connection and is based on the concept that your body responds to what you are imagining.
If you have trouble sleeping, guided imagery may help you achieve a relaxed state when you imagine all the details of a safe, comfortable place, such as a beach or a soothing environment. One of the many benefits to guided imagery is stress reduction and deep relaxation, which encourages better sleep.
Try guided imagery tonight! Download a free podcast I developed for Hill Physicians called, A Better Night’s Sleep at: www.HillPhysicians.com/Sleep All you need to do is to get comfortable and listen while in bed, before you are ready to go to sleep, and continue each night until you can fall asleep without the use of the guided imagery.
Have other natural sleep tips? Let us know what works best for you!
Sweet Dreams!
Lori
Monday, July 4, 2011
Practicing Yoga at Any Size
Has your weight or body image ever stopped you from trying yoga? The thought of a yoga class often brings about images of slender bodies bending with ease and with great flexibility into pretzel-like positions leaving some people thinking…I can’t do that! What many people don’t know is that yoga can be beneficial for people of any size and level of flexibility. In fact, there are classes, DVD’s and instructors that focus specifically on the practice of yoga to enhance physical health and emotional well-being for those who are full figured or less flexible and who would like to try yoga, but may be intimidated by the routine yoga class.
Yoga has many well-known physical benefits such as increasing strength, flexibility, range of motion of joints and decreasing stress and tension in the body. But what some might not know is that yoga also offers an opportunity for deep connection and acceptance of one’s body, through self-awareness and the practice of letting go of self-judgment and harsh inner criticisms. When provided with a safe environment, one can explore the body through yoga postures, the breath and mindfulness, which can lead to a transformative experience for anyone of any size and level. By reconnecting with the body in this authentic way, yoga may offer a new relationship with ourselves that can lead to a path of self-empowerment and a sense of control over our health and our choices for better well-being.
Whether your goal is greater flexibility, weight loss, or to simply engage in a mind-body-spiritual practice for self-care, yoga offers many styles and modifications depending on your level of readiness, physical ability and wellness goals. If you are struggling with your weight or body image and would like to try yoga, read on and explore the following resources to learn how yoga may help you form a healthier self-image and get you back into a more active lifestyle:
Articles:
From About.com: Will Doing Yoga Help Me Lose Weight?
http://yoga.about.com/od/yogafa1/f/loseweight.htm
From USAToday.com: Overweight Embrace Yoga to Lose Weight, Stay in Shape
http://www.usatoday.com/news/health/2005-05-24-plus-size-yoga_x.htm
Local Bay Area Resource:
Sally Pugh, owner of Grateful Spirit Yoga, offers yoga services in the San Francisco bay area designed especially for large women. Go to http://www.gratefulspirityoga.net/ to learn more about Sally’s professional experience as a yoga instructor, her yoga classes and retreats.
Sally also offers a DVD, Expanding into Fullness, for home yoga practice. The DVD is geared for large women, but is appropriate for all levels of fitness and yoga experience and offers practices to strengthen your body, your mind, and to open your heart. You can preview and order this DVD here: http://www.gratefulspirityoga.net/store.html
Tuesday, May 31, 2011
Mind-Body-Salsa
Dancing has always been an integral part of my life. In fact, I can’t imagine my life without some form of dance or movement to help keep me balanced. Dancing has the ability to transform my mood, alter my consciousness, and improve how I feel physically while also giving me an outlet for stress reduction and self-expression. Western medical research also shows there are incredible health benefits to one of my favorite dance styles, salsa dancing!
According to studies by the Mayo Clinic, salsa dancing has been found to increase energy, strength, muscle tone and coordination while decreasing stress. Additionally, salsa dancing may help with weight loss, cardiovascular health and concentration.
As a social dance, salsa also allows for a sense of community, and may decrease feelings of loneliness and depression. The New England Journal of Medicine touts dancing in general for its benefits in stimulating the brain and having a positive effect on memory and decreasing the risk for some aging health concerns like dementia.
Dance has been used in many societies, over centuries, to express personal stories, cultural legacies and to celebrate life. Knowing the remarkable health benefits in addition to enjoying the rhythm of music and dance, it makes it an easy choice to select dancing as a tool for every day stress reduction. To choose a style that’s right for you, try taking a local community class at your city’s Adult Recreation Center. Bring a friend who enjoys a similar style to your own and find a community of other people to meet. Above all, let loose, have fun and know you’re getting the top health benefits from dancing the night away!
In Health and Salsa,
Lori
For more information on the health benefits of dancing read on:
Article from WebMD on dancing your way to better health:
http://www.webmd.com/fitness-exercise/features/dancing-your-way-to-better-health
Article on health benefits of dancing according to specific dance styles:
Salsa Dance Classes Locally:
Bay Area Salsa! If you are in the Bay Area, try my favorite Salsa dance instructor, Tomaj Trenda, and his classes for beginning or intermediate students. He is also hosting a night of Salsa dancing, including lessons and a live Salsa band. Come enjoy a friendly community of dancers: Saturday, June 11th in the East Bay starting at 8pm at the Orinda Masonic Hall. $15 discount tickets available online now.
Visit www.salsawithtomaj.com for more information on ongoing classes and this special event.
Monday, April 18, 2011
Workplace Yoga
Many employers, of all sizes and industries, are taking a proactive approach to employee wellness by encouraging yoga in the workplace. Yoga has been known to reduce the number of sick days in the workplace, lower health care costs, and improve the overall health of people who practice this ancient healing art. Studies have shown that yoga can increase both mental and physical strength, improve focus and elevate mood. Employees who take regular breaks to do yoga stretches or postures often return to work refreshed and revived, more focused and poised to make better decisions. The deep breathing and relaxation employees experience in yoga can also help them manage and reduce stress and cope with challenges more effectively.
Need more convincing? Here are other key benefits for incorporating yoga during your workday. Yoga can:
*Allow the body to recover from repetitive tasks and increase flexibility
*Calm the mind and improve concentration and clear thinking
*Decrease stress during the workday and improve mood
*Improve productivity and decrease sick time/absences
*Reduce tension in the head, neck shoulders, forearms and wrists
More and more employers are now offering perks such as yoga and meditation sessions at the workplace for employee wellness and stress relief. But even if you don’t have a yoga class at your workplace, there are a variety of stretches you can do at your work station to reduce tension, decrease repetitive stress injury and improve your mood and energy level.
Hill Physicians has a great slideshow and podcast for simple stretches and exercises you can do at work, right in your chair. This is a great way to take mini-breaks throughout the day, which can prevent injuries from repetitive motion and relieve workday stress.
Visit: www.HillPhysicians.com/Podcasts to download the podcast and chair yoga slideshow for free or check out their entire Workplace Stress podcast series:
Managing Workplace Stress
Creating Calm in the Work Zone
Chair Yoga for the Workplace
For Workplace Yoga classes near you, inquire with a certified yoga instructor in your area. Find a registered yoga instructor through the National Yoga Alliance: http://yogaalliance.org/
My favorite local instructor for work place yoga is Diane Valentine at the Yoga and Movement Center in Walnut Creek. She was voted Best Yoga Teacher in 2010 in the Bay area’s Diablo Magazine.
You can read more about Diane from the Diablo Magazine article http://www.diablomag.com/health/Best-of-the-East-Bay-Health-Fitness/#yogateacher or visit http://www.yoga-movement.com/ to learn more about her Yoga and Movement Center in Walnut Creek, CA.
So get stretching in the office and discover the benefits!
Lori