This summer, we launched an exciting new program at Tri-Wellness: Social Bloom! Designed to help you cultivate meaningful relationships, we're thrilled to announce the kickoff of our first group on Tuesday, December 3rd.

If you often find yourself feeling lonely, struggling to make new friends, or seeking a community of like-minded individuals, Social Bloom is here for you!

If you’re ready to make new friends, enjoy engaging activities, and build your confidence in social settings, reach out today to secure your spot! Space is limited, and we’re only starting one group this December, so don’t hesitate!

To sign up, email lisa@lisashanken.com or call 917-453-3202.

Isn’t it time you began to Socially Bloom? You deserve to feel joyful and cultivate genuine friendships!

As summer transitions to fall, and I, myself, start to enter a new phase of my life as an empty nester, it has gotten me thinking a lot about change. Change is a constant part of life, and while it can lead to lots of positive impacts, it often brings about feelings of anxiety and uncertainty. Whether it's a career shift, moving to a new city, beginning a new relationship, or starting at a new school/university, it can all be overwhelming. 

A report titled Stress in America found that 68% of adults experience increased stress due to major life changes. Furthermore, 49% say their anxiety levels rise in response to uncertainty. This shows that transitions, even positive ones, can increase anxiety levels. Dealing with the unknown, often brought on by change, can significantly impact our mental health. Humans crave stability, but it’s important to remember that change and uncertainty can also foster growth and opportunity.

While we may understand in our rational minds that change can be hard yet worth the challenges, our emotions are not necessarily rational. Here are some tips to hopefully help alleviate some of the anxiety that can go along with it.

I’m here to tell you it’s absolutely ok to feel anxious, nervous, drained, scared, and all of the other emotions that might accompany change. Rather than beating yourself up for feeling this way, or trying to resist the feelings, acknowledge and validate these emotions. Don’t hold them in - express them through journaling or talking to a trusted friend or professional, to help you process your feelings.

Change often brings a sense of losing control, which can be the root of all anxiety. Instead of focusing on the unknown, as best you can, redirect your energy to things that you can influence and impact. This can be as simple as organizing a new space, or introducing yourself to new people to partly reduce your stress and anxiety.

I’m a big fan of mindfulness, which comes in many forms. Practices like meditation, deep breathing, yoga, or being present in the moment can help reduce anxiety. Research from Harvard Health shows that mindfulness can reduce symptoms of anxiety by 30% and improve overall mental health.

If you have read my previous newsletters, you may recognize a term I love to use, “chunking things out.” Big changes, big projects, and anything that is multifaceted can feel daunting. Breaking them down into smaller, manageable steps can make things feel less overwhelming. Start by creating a to-do list, then prioritizing tasks on that list, and taking things one step at a time to feel like you are progressing towards the overall goal.

You are not alone! Whether it’s friends, family, or professional support, reaching out can provide comfort and perspective. According to research from the Anxiety and Depression Association of America (ADAA), social support can decrease anxiety by up to 25% in stressful situations.

While change is inevitable, how you respond to it makes all the difference. By practicing self-awareness, focusing on what’s within your control, and seeking support, you can navigate life’s transitions with greater ease. Growth and staying in your comfort zone don’t often go together, but with the right tools, you can handle any change life throws your way. You are stronger than you may realize, and we are here to support you through it all. Reach out to schedule a time to talk about how we can help!

For most college students the fall 2024 semester will begin soon. Navigating the numerous challenges that college presents can be overwhelming, especially for those diagnosed with ADHD and other mental health struggles. While the freedom and fun that go along with being a college student are some of the upsides, managing time effectively is critical for finding balance and success. Let's dive into some practical strategies to thrive in college and beyond!

College life is a mix of academics, socializing, and personal care, all without the guidance of your parent/guardian that was there to support you throughout high school. Poorly managed schedules can wreak havoc on academic performance, physical and mental health.

Executive functioning skills are essential for planning, organizing, starting tasks, and making wise decisions. Therefore, honing and improving these skills can be a game-changer for college students trying to manage their day to day tasks and responsibilities. Below are some practical strategies and skills to help improve your executive functioning and time management.

Stay strong, stay organized, and keep thriving! We are here for you!

Loneliness is a complex and often misunderstood emotional state. It is defined as the feeling of being alone or isolated but it is also subjective – what one person perceives as loneliness might feel different for someone else. 

Loneliness can be caused by many different factors including social isolation, life transitions, mental health conditions, loss and grief, or societal factors like an increased dependence on technology. 

Loneliness is a common struggle we have heard from many of our clients over the years, and it can have a serious impact on mental health and wellbeing. This was the major impetus for us to develop and launch our Social Bloom program. 

Research has shown that loneliness has significant effects on mental health. Here are some key findings:

Now let's switch gears and focus on how actions to overcome loneliness can have long-term health benefits. By building connections and reducing isolation, individuals can experience significant improvements in their mental, emotional, and physical well-being. Our new Social Bloom program offers the perfect opportunity to overcome loneliness!

You are not alone in this struggle of loneliness. At some point in their lives, 52% of Americans report experiencing feelings of loneliness. There is hope, and we want to help! Schedule a call with us today to learn more about how you can start building relationships and feeling more connected to others.

Do you feel lonely? Has it been difficult to meet new friends? Are you looking for like-minded people to do fun activities with? Feeling ready to expand your social circle? 

Join us at Social Bloom, a newly launched service dedicated to helping individuals like you cultivate meaningful relationships through tailored social groups.

What's Unique About Social Bloom?

Social Bloom groups are launching in early June. Space is limited, so reserve your spot today to ensure you don’t miss out on this opportunity to bloom socially!

Embark on a journey of friendship with Social Bloom. Sign up for your free 15-minute consultation and find the group that's right for you.

Let's nurture your social life together at Social Bloom!

Curious to learn more? Visit our website or contact us for more information. We’re excited to help you build lasting friendships!

This month we are taking a deep dive (no pun intended) into the practice of cold plunging! Cold plunging has been a tradition in certain cultures for many centuries and is now regaining popularity in our modern times by wellness enthusiasts around the world. Also known as cold immersion therapy, it involves immersing yourself in cold water, ideally ranging from 40-60 degrees fahrenheit for 1-3 minutes. Read on to learn about both the mental and physical health benefits cold plunging can induce. 

As someone that is not a fan of swimming or cold temperatures, even I have hopped on the cold plunging trend and find myself wanting to keep going back for more. After doing it consistently 2-3 times per week for a couple of months now, I am absolutely feeling the benefits. I feel an uptick in my mood, am sleeping more soundly, and definitely feel that my body temperature is more regulated (I was the person in the room that was always cold when others were not!). Obviously this is all anecdotal, so let’s jump into what the studies are finding.

A systematic review found that regular cold water immersion significantly reduces the symptoms of depression and anxiety. The shock of cold water triggers the sympathetic nervous system, releasing endorphins, the body's natural painkillers, leading to a euphoric and calm feeling post-plunge. The World Economic Forum also reports that it can reduce symptoms of depression by “activating cold receptors on our skin and sending a vast amount of electrical impulses to the brain. However, care must be taken during cold immersion, as the shock can trigger a fight-or-flight response that can increase our heart rate and blood pressure”

A study involving 3,000 participants showed that 74% reported improvements in mood and 65% reported increased energy levels after cold plunging.

Athletes have used cold plunging to speed up recovery for decades. Immersing in cold water reduces muscle inflammation and soreness after intense physical activities. According to research published in the Journal of Physiology, cold water immersion was effective in reducing muscle soreness by up to 20%.

Cold plunging has been linked to an improved immune system. A study in the Netherlands found that people who shocked their bodies by going from hot to cold showers for 90 days called out sick 29% less than people that did not practice the cold showers. The shock of cold water can stimulate the blood cells that fight off infection (leukocytes).

Emerging evidence suggests that cold plunging can help people lose weight by promoting the conversion of white fat into brown fat, the type that burns calories to generate heat. A study by the Journal of Clinical Investigation in 2014 showed that regular exposure to cold can increase brown fat activity, enhancing fat burning and metabolism. Furthermore, the increased brown fat also helps insulin stability and blood sugar control, which also benefits metabolism and, therefore, can aid in weight loss.

While the benefits are compelling, it's crucial to approach cold plunging with caution, especially for beginners. Always consult with a healthcare professional before starting, particularly if you have cardiovascular issues or other health concerns.

As we've seen, the cold plunge is more than just a trend; it's a scientifically backed practice with numerous health benefits. Whether you're looking to boost your mood, enhance physical recovery, improve your immune system, or even aid in weight loss, taking the plunge might be worth considering. Remember, always prioritize safety and start slowly to acclimate your body to the cold.

Hello again. Last month we focused on building skills to help reduce anxiety around being social and to make it feel less intimidating. Hopefully you have been starting to hone some of those skills. Please click here for a reminder of how to start building those skills, and don't hesitate to reach out if you have any questions about them or are looking for more support around that piece.

In part II of our series on How To Be More Social (without the media), we will focus on different ideas and outlets where you can try to meet more people and work on those social skills you have been developing. 

I think it’s important to take a minute and acknowledge that, even if you have been working to build your socialization skills, it can still feel intimidating to join a new group event or to meet new people. I recommend starting with a social event that has a built-in activity, giving you something to do, which can remove some of the awkwardness.

I suggest choosing an activity that offers a common interest you relate to in the hopes that you might connect with new faces who share this interest as a starting point. 

Finally, please keep in mind that while finding meaningful connections and relationships can often feel challenging, the journey towards building these relationships is not only possible but also enriching for our mental and emotional well-being. So let’s dive in!

1. Local Workshops and Classes: Embrace Learning Together

One of the most natural settings to meet people with similar interests is in a learning environment. Whether it’s a cooking, photography, or pottery class, these gatherings provide a relaxed atmosphere where conversation flows freely around a shared passion. 

2. Outdoor Activities and Adventure Groups: Connect with Nature and People

If you enjoy the great outdoors, consider joining a hiking club, a cycling group, or an outdoor fitness class (certainly no shortage here in Boulder!). These activities offer the double benefit of physical exercise and the chance to meet like-minded individuals. They can often be found through Facebook groups, local fitness stores, and community centers.

3. Volunteer for a Cause: Give Back and Grow Together

Volunteering not only contributes positively to your community but also puts you in touch with others who share your values and compassion. Whether it's helping out at a local shelter, participating in community clean-up days, or contributing to Humane Society, the experiences shared while volunteering can forge strong bonds of friendship.

4. Book Clubs and Discussion Groups: Stimulate Your Mind and Conversations

For those who love reading, book clubs offer a wonderful avenue to explore new ideas and perspectives while engaging in meaningful discussions. Plus it keeps you off screens more, as an added bonus. Local libraries and bookstores often host a variety of book clubs that cater to different genres and interests. If none of these ideas appeal to your interests, please reach out to us. Here at Tri-Wellness, we certainly have many other ideas to offer. Plus, be on the lookout for an exciting announcement in the next few weeks about even more ways we can help you be more social and make new friends!

Recently I have been hearing a repeated narrative from various clients about feeling lonely. Socializing does not come naturally to everyone, and without the required environments of school and activities like when we were children and teens, making friends and building new relationships as adults can be challenging.

So today in this part one edition of my two-part series on socializing as adults, I will focus on how to build the skills needed to not only socialize but how to feel more comfortable in social situations (many adults struggle with social anxiety). I urge you to try and integrate these skills, one at a time, to bring more connection and friendship into your lives. Please reach out at any time if you would like to dig deeper into this. Please acknowledge to yourself that this work is not easy and support can be very helpful on this journey.

It’s been well-studied and documented that social connections and relationships impact mental health and physical health. Research, published in the Journal of Personal & Social Relationships also suggests that relationships through a computer/phone screen are not an effective medium to support and maintain social connections and relational support. 

Like most other areas, building skills for socialization, especially when it does not come naturally, happens by creating new habits that need to be practiced regularly over time. Some of the skills you can practice to build social connections and supportive relationships include:

The best and most sustainable relationships happen over time. Building social skills and your connections is a process that requires patience and perseverance. But the benefits are well worth the work you put in, so stay strong and reach out if we can be of service.

Delve deeper into the exploration of being more social without relying on social media by clicking here to read part 2. Happy exploring!

Happy New Year! As we begin 2024, I am making myself accountable by sharing that I am committed to prioritizing my own mental well-being. This means cultivating healthy habits that promote a positive and resilient mind. 

It’s more fun and also leads to more success when you join with others to create new routines and goals, so in the spirit of togetherness, would you consider joining me? Some simple yet effective practices I plan to incorporate and/or continue in my own daily routine include the following:

Prioritize Sleep:

Mindful Mornings:

Regular Exercise:

Balanced Nutrition:

Digital Detox:

Cultivate Gratitude:

Connect with Nature:

Social Support:

Learn to Say No:

I recommend trying to implement one of these new habits at a time. Please reach out if you have any questions or would like to schedule a free consultation to talk about a plan for self-care and prioritizing your mental health in 2024!

With Thanksgiving and the general holiday season just around the corner, it always reminds me of the complexities of this time of year. Moderately indulging without going overboard with holiday food, feeling excited to see all of your family but then easily getting annoyed with them when you are together, being excited about giving gifts but then exceeding your budget, and trying to stay healthy but then having a few too many glasses of wine, are all things that can add to the stress of the holiday season.

Given that most of us deal with at least one of the above-named stressors, I think it’s a great time of year to look at how to plan accordingly and avoid as much of this stress as possible. In my line of work, and in general, regarding executive functioning, it always comes back to planning and structure, so here are some tips on how to set that up in advance and maximize your holiday enjoyment.

As you can see, so much of this comes down to impulse control, which is a component of Executive Functioning. When we can learn to control our impulses through pausing, breathing, and understanding our triggers ahead of time, we can control our reactivity and behaviors and be the best version of ourselves. Please reach out if you feel impulse control is something you would like to improve in your life. Wishing you a happy and healthy Thanksgiving!

Happy autumn! A few issues ago in Don’t Get Your Gut In A Rut, we looked at the benefits of a gluten-free diet. This month we will examine the benefits of a dairy-free diet, what that looks like, and how to decide if it’s right for you. 

First, let's define what falls under “dairy” since it can look like a lot of different things. A dairy-free diet means excluding all foods that contain products derived from animal milk - most commonly cows, sheep, goats, and buffalo in the United States. This means avoiding foods that contain milk, butter, yogurt, cheese, cream, and ice cream. 

Some people are forced to be dairy-free due to an allergy to the proteins (casein and whey) in animal milk products. An allergic reaction can range from rashes to digestive issues to more serious anaphylaxis. Dairy intolerance means a sensitivity to the sugar found in milk, known as lactose intolerance. This sensitivity is more common to cow milk products compared to an intolerance to milk from sheep, goats, and buffalo. These latter animal milk can still cause digestive and skin symptoms but tend to be less severe. 

Dairy can be an excellent source of calcium, needed for bone-building strength. It’s important to consider how to get calcium from other sources if you are dairy-free. This is possible by adding other high-calcium foods to your diet, including dark leafy greens (i.e. kale, broccoli, and collard greens), almonds, sesame seeds, black strap molasses, soy, chia seeds, and white beans. There are also many non-dairy alternatives fortified with calcium like non-dairy milk (oat, soy, coconut, almond) as well as “creamy” alternatives you can easily make at home like cashew cream or coconut cream. Please note these are not pre-packaged foods with lots of additives - they are simple and easy to make from healthy, whole foods. 

Another thing to consider is goat and sheep milk. Because they contain a different protein than cow’s milk (A1 vs A2 proteins, with A2 proteins being more easily digestible), people with dairy allergies and/or sensitivities sometimes better tolerate these milks. This also means they can tolerate products (yogurts, cheeses, etc) made with these animal milks more easily.

A few other benefits of going dairy-free include improved skin and acne conditions, easier weight loss, increased energy levels, and lowering inflammation, which can help decrease candida overgrowth and boost immune strength. 

The decision to go dairy-free, unless you are forced due to a severe allergy, is a personal choice. If you are considering it, try it for 6 weeks to see if it makes a noticeable difference in your body. You may opt to cut out all dairy products at once or try cutting only cow’s milk products if all types of animal milk products feel too challenging. 

Unsure what to do or how to switch to a dairy-free diet while still getting a healthy amount of daily nutrients? We are here to help! Schedule a free phone consultation so we can work together to figure out the customized approach that is best for you!

It’s hard to believe it’s back to school time already. This time of year is a lot of change for both students and parents, so it’s important to utilize tools and tips that can help everyone get back into their routines with as few challenges as possible.

This may call for reorganizing your entire day compared to your summer routine, which includes shifting sleep habits, planning and preparing healthy meals and snacks, managing time wisely for academics and extracurricular activities, and fitting in self-care.

Let’s break each of these down and focus on tips that can help you ease into the back to school routine.

Don’t hesitate to reach out for help if you find yourself struggling. Transitions can be hard, and no one can do it all on their own. You are not alone, and there is no reason to take on everything yourself. Find a friend, family member, or a coach to help you create new habits to make this year your most successful yet!

Sometimes it’s important to get back to basics and revisit the foundational elements of our work. Recently, I read a great article that did exactly this by explaining why the gut has a tremendous impact on the rest of our body.

This article, published in National Geographic, does an excellent job of providing the science behind the gut’s importance, in a very digestible way (all puns intended :-)). If you have any interest in improving and/or preserving the health of your body, this article is a must-read!

Some of the highlights worth emphasizing include:

Read the article to also learn how to maintain and/or improve the health of your gut, which leads to improved mental, physical, and overall health!

In today's fast-paced and interconnected world, social media has become an integral part of our lives. While it brings numerous advantages, it's also crucial to recognize the importance of taking a step back and nurturing our well-being. Social media can cause small “dopamine hits” to the brain, which means the constant release of this brain chemical can make people feel more reliant on social media according to Health magazine.

Some of the benefits of taking a break from social media, or taking a “dopamine detox,” include:

A Mental Health Boost: Social media can sometimes lead to feelings of inadequacy, comparison, and stress. Taking a break allows us to distance ourselves from these pressures and focus on our own well-being. It also gives our brains a chance to reset our dopamine levels, as explained in the article referred to above.

Increased Productivity: Social media platforms are designed to be addictive, often leading to time wasted on endless scrolling. By stepping away, we free up time to pursue meaningful activities, hobbies, and spend quality time to connect with people through meaningful conversation.

Improved Relationships: Social media can sometimes give us a false sense of connection, leading to decreased face-to-face interactions. Taking a break allows us to reconnect with our surroundings and strengthen relationships with family and friends. 

Enhanced Focus and Creativity: Social media can be a constant source of distractions, hindering our ability to concentrate and be present in the moment. By taking a break, we reclaim our focus, allowing us to be more attentive, creative, and engaged in our work, studies, and hobbies.

If you do decide to take a social media break, I recommend setting clear goals regarding the timing of it, defining your reasons for taking a break, and then using that break/extra time to create healthier habits like calling a friend or relative each day, getting into nature, or reading a book.

The ultimate goal is to cultivate a healthier relationship with social media, rather than eliminate it entirely. By taking breaks and setting boundaries, you can harness the positive aspects of these platforms while preserving your mental health and overall well-being.

Motivation is an essential aspect of achieving our goals and making progress in our lives. Whether it is personal or professional, we all need motivation to keep moving forward. However, sometimes we find ourselves lacking the drive and determination to achieve our goals. Today we will discuss some effective ways to increase motivation and achieve our goals. Please note the questions and reply back with your answers as your first step towards improving your overall motivation!

1. Set specific and achievable goals

Research has shown that setting specific and challenging goals leads to higher levels of motivation and performance. A study published in the Journal of Applied Psychology found that setting specific, challenging goals led to higher levels of job performance among salespeople (Locke & Latham, 2002). It can also help to write down your goals. What goals do you want to set for yourself and where can you write them down so that you see them in your daily routine?

2. Create a positive environment

Our environment can greatly affect our motivation levels. Creating a positive environment by surrounding ourselves with supportive people, positive affirmations, and inspiring visuals can help us stay motivated. Eliminating distractions, such as social media or clutter, can also help us focus and increase productivity A study published in the Journal of Positive Psychology found that positive affirmations can increase self-esteem and motivation (Wood, Perunovic, & Lee, 2009). What people do you generally surround yourself with and what is a positive affirmation you can start saying to yourself?

3. Celebrate small successes

Celebrating small successes can help us stay motivated and increase our confidence. Even the smallest achievements, such as completing a task on time or making progress towards a goal, should be acknowledged and celebrated. What is a recent small success you have had that you can celebrate?

4. Practice self-care

Taking care of ourselves is crucial for maintaining motivation and reducing stress. This includes getting enough sleep, eating a balanced diet, exercising regularly, and taking breaks when needed. A study published in the Journal of Occupational Health Psychology found that employees who engaged in regular physical activity had higher levels of job satisfaction and motivation. What are some of your current self care practices and in what areas do you want to improve self-care?

5. Stay organized

Staying organized can help increase motivation by reducing stress and increasing productivity. This includes keeping track of deadlines, creating to-do lists, and setting priorities. What tools do you currently use to stay organized? What are some areas of your life where you want to be more organized?

6. Practice positive self-talk

The way we talk to ourselves can greatly affect our motivation levels. Practicing positive self-talk, such as reminding ourselves of our strengths and abilities, can help increase motivation and build confidence. Avoiding negative self-talk, such as focusing on our weaknesses or failures, can help to maintain a positive mindset and keep us motivated. What are some negative self-talk topics you say to yourself currently and what positive things can you replace them with?

7. Embrace failure

Studies have found that reframing failure as a learning opportunity can increase motivation and resilience. A study published in the Journal of Experimental Social Psychology found that participants who were encouraged to view failure as a learning opportunity were more motivated to improve their performance (Blackwell, Trzesniewski, & Dweck, 2007). What is a failure in your life that led to learning a valuable lesson?

8. Take action

Ultimately, the most effective way to increase motivation is to take action towards our goals. This involves breaking down our goals into smaller, manageable steps and consistently taking action towards them. By taking action and making progress, we can build momentum and stay motivated. A study published in the Journal of Personality and Social Psychology found that taking action towards a goal increased motivation and self-efficacy, even if the action was small or unsuccessful (Gollwitzer & Sheeran, 2006). So what is a small step towards a bigger goal you can begin with?

I look forward to hearing your answers and seeing how you might work towards improving your motivation towards your life’s goals!

Hooray, spring is officially here! Spring is a time of renewal, growth, and starting over. Our bodies start to adjust to the warming weather, and we shift our diets from hearty warming foods to lighter spring foods such as arugula, asparagus, artichokes, and peas. 

With the season of regrowth and renewal upon us, I also believe it’s a great time of year to cleanse and detoxify. Your body has its own built-in cleansing system in your liver, so consider these food/beverage-based cleanses to be health boosters. There are many different ways to approach a cleanse, so let’s dig in.

First, it’s important to determine your goals for your cleanse before starting. Realistic goals for a cleanse/detox diet include helping to fast track a transition to a healthier lifestyle by reducing inflammation, taking on new, healthier habits, discovering food sensitivities, and exposing yourself to new foods, tastes, and textures. 

Please note that a short-term cleanse is not a healthy and realistic approach to long-term weight loss. The weight that may be lost during a cleanse is mostly water weight rather than losing body fat. But a cleanse can serve as a great way to transition to longer-term, more sustainable healthier eating and lifestyle habits.

After you have determined your goals for your cleanse, it’s time to choose the type of cleanse you want. There are many choices out there, and it can be overwhelming to figure out what will work best for you. Factors to consider include how long you want the cleanse to last, if you want to include foods or strictly consume liquids during your cleanse, how much cooking is required and if you have the budget/time/desire to prepare the necessary foods.

Once you have honed in on these different aspects, it is then time to decide which cleanse best fits your needs. Some types of cleanses I recommend include:

Cleansing can have not only physical benefits, but mental health benefits as well, like the psychological impact of knowing you are putting in the work to shed excess toxins, expediting the clarity you can get from a healthy gut-brain connection, as well as the positive and productive feelings following a regimented and structured plan, like you are taking control of your health. I encourage you to try a cleanse this spring. As always, please reach out if you have any questions or want to talk through your options.

Happy February (and almost the end of winter!). This month I was lucky enough to be part of the Wellness At Sea program on Jam Cruise, a very special 6 night music festival at sea. Many of you know that some of my greatest passions in life include wellness and live music. I’ve been seeing live music for the past 30+ years, and it has always been a source of true joy, happiness, and community for me.

In more recent years, I have worked to find a way to meld these passions together by teaching yoga, nutrition, and wellness at various music festivals around the country. My most recent experience on Jam Cruise was extra special because I had the opportunity to join a Wellness Panel for an organization close to my heart called Backline (Backline is a nonprofit organization that connects music industry professionals with the mental health and wellness resources they need to remain healthy in what can be a grueling industry and lifestyle.). On the panel (which included the founder of Backline, some amazing musicians, and me) we shared health and wellness tips for musicians and live music fans, alike. 

I have been volunteering my services to Backline for the past 6 months. It has been eye opening and validating to see how support, connection, and healthy lifestyle habits can tremendously benefit people. It has also reminded me that doing work that speaks to your heart makes the work feel like play.

So this month, I would like to devote the Don’t Get Your Gut In A Rut newsletter to two things. First, dig deep to find your passion. Finding your passion is not always obvious and can take some time, so reach out if you would like to discuss this more. Then once you have discovered your passion, let that passion guide you to giving back because it feels so rewarding to give back! 

Second, please consider supporting Backline. They are a wonderful organization supporting the lives of people that provide so much joy and entertainment to this world.  Let’s return the favor by supporting their paths toward better mental health and wellness. Everyone deserves to feel healthy and happy, so let’s work together to help as many people as we can. Spreading health and happiness is healing for both the receivers and the givers. 🙂

Switching to a gluten free diet has been pretty trendy over the past few years (especially if you reside in my hometown of Boulder, CO), but for good reason! Celiac Disease, which is an autoimmune disease causing an allergy to wheat, is one reason people may be forced to go gluten free (but that only affects about 1% of the U.S. population). However, many people in recent years, including myself, have found they are sensitive to gluten, which is harder to detect.

Gluten is a protein in wheat, and people with sensitivities report a wide range of symptoms when they eat gluten including digestive upset, joint pain, headaches, and brain fog. To date, no studies have found evidence that gluten is the cause of these symptoms, yet emerging evidence is starting to show gluten can cause gastrointestinal discomfort for some people, especially those with Irritable Bowel Syndrome. Many people report these symptoms go away once they remove gluten from their diets. A 2017 study showed gluten has inflammatory properties and can negatively impact the gut microbiome and intestinal permeability. A reliable test for gluten-intolerance is yet to exist, so we really have no choice but to rely on what we feel in our bodies plus experimenting with how we feel when we omit gluten. 

Substituting gluten with gluten-free processed and packaged foods can be just as harmful as eating gluten. My goal is to give you some tips on transitioning to a gluten-free diet without making you feel too deprived nor by relying on unhealthy gluten-free substitutes. It is important, if cutting gluten, to ensure you are still including nutritious, whole grains into your diet.

Let’s begin with identifying the most common foods containing gluten. This includes anything with wheat, such as wheat-based (the most common kind) pasta, breads, pastries, pancakes/waffles, processed chips and snacks, wheat-based crackers, soy sauce, plus a few non-wheat grains including barley, farro, couscous (not a whole grain), spelt, kamut, farina, and rye. But don’t panic because there are many naturally gluten-free whole grains and delicious foods you can add into your diet to leave you feeling satisfied with more energy and a healthier gut!

I would love to hear what whole-foods based gluten-free snacks you include in your diet, so feel free to reply here or send any other questions you may have.

Happy holidays! I always find this time of year to be a bit complicated. The holidays are joyous but they can also come with their challenges. I believe it’s important to acknowledge that, which can actually help you ease into the holiday season and enjoy it more.

Of course, the holidays are also a time of indulgence, which is fun, but it is important to stay mindful and not overdo it. With that in mind, I would like to offer some ideas on easy ingredient substitutions that taste great but are better for you. They allow you to still make your favorite dishes in healthier versions.

So get adventurous with your cooking. Most importantly, have fun with it, and be willing to try new things! The only constant is change, so change it up this year! 

At Tri-Wellness, we want to wish the happiest of holidays and ease and joy into the New Year.

This month I would like to share two separate articles I came across, both focused on brain health, albeit different aspects of it. 

First, the Covid-19 pandemic provided an opportunity to study the impact of socialization on our brains. Humans are, by nature, a social species. According to a meta-analytic review presented in Nature magazine, “In humans, the single best predictor of physical health and well-being, as well as future longevity, is the number and quality of close friendships, with the more conventional suspects (such as diet, obesity, alcohol consumption and air quality) ranking a distant second.”

During the peak of the pandemic, 3.6 billion people were home due to government-imposed quarantines. Research into this showed a wide variety of results, revealing that isolation impacts everything from mood, longevity, cognitive clarity, and cardiovascular health. Read on here to learn more about this fascinating study about the impact of human connection on both our psychological and physical health. 

Second, a recent article published in Prevention studied how memory, one of the key tenets of executive functioning (referred to as working memory), can falter at both younger and older ages. The good news is that there are many things you can do to take control and improve your memory. Things like consistent exercise, learning new skills and new information, mindfulness practices, and high quality and consistent sleep, socialization, and puzzles can all help. Check out the article for more specifics! 

The bottom line this holiday season is to try to connect with family and friends, keep your body moving, try to catch some Zs, and practice mindfulness to keep your brain, mood, and physical health in optimal condition. Please reach out to work on customizing these approaches to live your healthiest, best life.

Attention deficit/hyperactivity disorder (ADHD) is one of the most common neurodevelopmental disorders diagnosed in people today, according to Psychiatry.org. Symptoms of ADHD include:

ADHD can then lead to poor self-esteem, lack of motivation, poor socialization, and a host of other issues if left untreated. This disorder usually begins during childhood but can be missed into adulthood. 

ADHD is categorized into three types. Inattentive ADHD is when people have trouble focusing, concentrating, and organizing/completing tasks. Hyperactive type ADHD looks more like people that have trouble sitting still, controlling impulses, and may talk/blurt out too much. Some people with an ADHD diagnosis can present with all of these symptoms, therefore making it combined ADHD. 

Part of treating ADHD can be with medications, often stimulants. However, medication is generally not enough by itself as a true lifelong treatment for ADHD. Stimulants also do not work for everyone, as they come with many side effects and can also be habit-forming.

There are many behavioral strategies that can help people cope with ADHD, help to stay on task, control impulsivity, and calm the body. If you practice these coping mechanisms consistently, the results can be quite remarkable.

So let’s dig into some of the most effective habits you can start building to manage adult ADHD.

Please do not hesitate to reach out if you are struggling with ADHD and would like support. There are lots of ways to manage your ADHD symptoms, but it’s about figuring out what works best for you as an individual. Implementing some of these new strategies can be difficult to do on your own, and we are here to help!

I hope you are enjoying your summer! I recently read a book that completely rocked my world, so I wanted to share it and talk more about the subject. The book is called The Awakened Brain, by Lisa Miller. Lisa Miller is a PhD psychologist that pioneered the research studying how spirituality can actually help improve symptoms of depression. She is also the founder of the Spirituality Mind Body Institute at Columbia University.

This book resonated so strongly with me for a few reasons. Many people that struggle with depression have treatment challenges such as being medication resistant, others are unable to afford accessible support and care, while still others may look for alternative types of treatment. Spirituality is something that can be accessible to anyone who chooses to seek it out.

I highly recommend reading or listening to the book, but some of my favorite findings include:

Personal spirituality can be found in whatever way it resonates within you.. nature, meditation, connection, music, and religion, are just a few examples. Please reach out if you would like to talk through ways of finding what speaks to you and your spirit. I would love to hear from you.

I love summer! Warm weather, nature in full bloom, and the availability of beautiful fruits and vegetables are all things for which I have immense gratitude!

This month, the title article in Prevention Magazine focused on how the gut acts as the body’s second brain, something we have discussed many times before in this newsletter. But as I was reading this magazine’s information on a topic that is now very well researched, it had me thinking not only how to improve and then maintain the health of your gut, but also how it’s a lot easier in the summer with such a wide variety of fresh produce available.

Plus, in many areas, summer affords people the opportunity to purchase fruits and vegetables, meats, and cheese, and other whole foods more locally at farmer’s markets. This is important because the foods get from the farm to our tables faster, retaining more of their nutrients, plus lessening humans’ carbon footprint.

I thought it might be helpful to offer a list of weekly grocery staples seasonally available in the summer to help you improve and maintain a healthy gut. This can then improve and help maintain better focus, concentration, mood, immune strength, and all the other things a healthy gut-brain connection can offer.

So read on to learn Lisa’s summer staple grocery list of gut-healthy foods (and why they are so important for your gut)!

Based on the below list of weekly staples, you can throw together a healthy summer meal in minutes including a salad, grilled fish, grilled veggies, or an omelet any night of the week!

Summer Staples Grocery List
Arugula
Broccoli
Butter lettuce
Farm fresh eggs
Assortment of berries
Watermelon
Cantaloupe
Peaches
King salmon
Fresh shellfish (to be used on the day of purchase)
Cherry tomatoes
Beefsteak tomatoes
Cucumbers
Zucchini
String beans
Goat cheese
Olive oil
Brown rice or quinoa
Garlic
Mixture of fresh herbs

The results are in! Thank you so much for participating in the Tri-Wellness Spring Survey. One of the most overwhelming responses was a desire to incorporate gardening into your lives. Since this is also something close to my heart (above photos are from my very own garden, just getting started this season), I wanted to focus on all the health benefits of gardening, of which there are many!

Gardening is good for both your mental and physical health in several ways. Below are 8 proven health benefits of gardening as well as some resources on how to get started if you are a novice gardener!

If you are new to gardening and not sure where to start, I recommend checking out a few of the below resources.

Every year I learn more and more as I experiment with planting new things and building on the tips I learned from the previous season. Please don’t hesitate to reach out with questions, photos, and gardening successes!

Happy spring! Spring is a time of rebirth, renewal, and growth. It’s also my very favorite time of year because I get excited about what’s ahead! I love seeing the tiny buds transform into leaves on the trees, planting seeds that I watch germinate and eventually transplant into my vegetable garden, and being outdoors more.

Each month the Tri-Wellness Don’t Get Your Gut In A Rut newsletter tries to bring you valuable, evidence based information to help you live your healthiest, most productive life. I thought it might be fun to change it up a bit this month and instead hear from you. I would love to learn the areas where you would like to grow, change, and renew things this spring!

So please click on the link below to take a 3 minute survey that can direct me on how to provide you with the most useful and informative content! Your answers will be completely anonymous!

Let’s set our intentions this new season, plant the seeds of ideas on how you want to grow (all puns tended) and enjoy the renewal ahead!!

Spring Survey

Thanks for taking the time to share your thoughts!

Have a happy, healthy day!

Welcome to this month’s Don’t Get Your Gut In A Rut newsletter, which focuses on sleep hygiene. In this second half of my 2 part newsletter on sleep, we will focus more on research about sleep, how important it is to both mental and physical health, and some new habits you can implement to improve your sleep.

Sleep corresponds directly to psychology. Sleep problems are commonly exacerbated by conditions like anxiety, bipolar, depression, and attention hyperactivity deficit disorder (ADHD), creating a bidirectional relationship between sleep and mental health. Therefore, improving sleep can act as a preventative method of declining mental health. Plus, a lack of sleep contributes to irritability and poor mood, also making it more difficult to cope with stress.

Physically, poor sleep can be linked to diabetes (type 2), heart disease, high blood pressure, stroke, and kidney disease, according to the National Heart, Lung, and Blood Institute. I am giving you the facts not to scare you, but hopefully to motivate you to improve your sleep hygiene.

According to the Sleep Foundation, the different levels of activity in your brain, during the different phases of sleep, affect the ability to think, learn, and remember things, as well as the brain’s ability to process emotions.

So how much sleep is enough sleep? The answer is that it really depends on your age, and this article shows a nice chart displaying that. The bottom line is that most adults require 7-8 hours of sleep per night for optimal brain health, and sleep debt is how many hours per night you lose below 7-8 hours within a week. Unfortunately, naps can not be a remedy for sleep debt since your sleep phases during a nap don’t generally match the same quality/sleep phases you get during a full night’s sleep.

Since there is such abundant evidence showing how important sleep is, let’s now shift to ways you can improve your sleep to reach a consistent 7-8 hours per night. These may be suggestions you have heard before, but I will add in ways to also implement these suggestions to truly be consistent with them.

I realize this is a lot of information to take in as well as several suggested new habits to adopt.
As always, I am here to support, encourage, and help you stay accountable. Please reach out with questions/feedback or schedule your free 15 minute phone call by clicking HERE.

Welcome to my two part series on sleep. Sleep is probably the number one most important thing you can do to improve and maintain good overall health, which is why it warrants a 2 part series.

In today’s part I, I will focus on sleep’s relationship with gut health and the microbiome. More and more research points to the gut’s impact on overall physical and mental health.

New research is showing that the health of the gut may affect sleep in multiple ways including circadian rhythms, sleep-wake cycles, and sleep hormones. In addition, preliminary research in mice from the National Institutes of Health is also showing that sleep apnea can have a significant impact on the flora in the microbiome.

Because studies show that gut health has a direct relationship with depression and anxiety, this is yet another example of how gut health can impact sleep (Given that anxiety and depression often interfere with sleep.). The same can be true for stress as well as hormones and neurotransmitters that get released in the gut such as dopamine, serotonin, melatonin, cortisol, and GABA. The gut microbes work hard to regulate these hormones and neurotransmitters to maintain balance, but under stress, they can get deregulated.

In general, some new fascinating research at the University of Chicago Medical Center is showing that the gut microbiome has its own daily rhythms, which can influence circadian rhythms. These daily gut rhythms are strongly influenced by diet, benefiting from fermented foods and beneficial bacteria like probiotics. Plus, mice in this study fed an unhealthy diet also gained weight, which can lead to obesity, which, in turn, can also negatively affect sleep quality.

Here are a few tips on how to improve sleep:

Implementing these tips as well as staying consistent with them often requires assistance and mentorship. If you think you or anyone you know may benefit from this type of counseling, please feel free to reach out for an appointment.

Stay tuned for part II of our look at sleep, where we’ll focus on strategies directly related to regulating sleep and the benefits that can have on your body.

I hope you enjoyed the holidays, got through them safely and had a happy New Year. By now, hopefully you have had a chance to listen to the Huberman Lab podcast I recommended on addiction in last month’s newsletter.

As promised, in part 2 of my focus on addiction this month, I will focus on tools, studies and strategies to help people struggling with addiction. I did reveal one of my favorite strategies explained by Dr. Anna Lembke in my last newsletter (worth repeating), which is truth telling. She explains how neuroscience has shown the importance of addicts being 100% truthful in their recovery process. Doing so ideally strengthens prefrontal cortex circuits that become disconnected during addiction.

Dr. Lembke says “addiction is a progressive narrowing of the things that bring you pleasure,” so people that are predisposed (such as people that have relatives that are addicts) to addiction might benefit from widening the mindset of what can offer pleasure. Thinking outside the box and exploring new activities, habits, and behaviors might be helpful.

She also says that oxytocin, a hormone made in the body when people feel more emotionally connected, is linked to a dopamine release in the brain. Therefore, helping people in recovery connect more to others can provide a similar dopamine release that addicts look to get from substance use.

It’s important to remember that addiction treatment does not look the same for everyone. There are all different approaches, including medications, 12-step programs, cognitive behavioral therapy (help change behavioral patterns and identify triggers), rational emotive behavior therapy (trying to change negative thoughts from stressors to more rational thoughts), contingency management (reinforcing positive behavior patterns), and harm reduction (trying to use a substance less in a structured and scheduled way). Oftentimes a combination of these approaches can be successful.

According to the National Institute on Drug Abuse, the following are essential aspects for successful addiction treatment:

If you or anyone you know is struggling with addiction, please reach out for help. You are not alone. You can call the Substance Abuse and Mental Health Services Administration (SAMHSA) hotline at 800-662-HELP (4357) anytime, open 24 hours for crisis services.

Also feel free to reach out to me for help or to get connected with the right kind of treatment. There is hope and there is help.

This month I would like to focus on the illness of addiction, which can get worse during the holiday season for many people. For part one of my two-part series on addiction, I’ll focus on education and understanding the illness of addiction. Next month, I’ll share sp​​ecific strategies to help those facing addiction.

First, it’s important to know that addiction is extremely difficult, not only for both the person struggling, but also for those helping that individual.

To understand how addiction works in the brain, I’d like to share this eye-opening and informative podcast episode from the Huberman Lab, hosted by Dr. Andrew Huberman. As a Stanford neurobiology and ophthalmology professor, Dr. Huberman studies and shares many fascinating aspects of neuroscience, which is always backed by evidence-based research. (I highly recommend all of his podcast episodes!)

In this episode, he interviews author, psychiatrist, and addiction specialist Dr. Anna Lembke (also from Stanford). She recently authored a wonderful book I also recommend called Dopamine Nation.

I encourage you to listen to this podcast (found on Apple podcasts and Spotify), and I’d like to highlight some of what I found most fascinating:

These are just a few of the many fascinating takeaways from this highly educational podcast. I encourage you to listen, and I welcome your thoughts or questions.

Stay tuned for next month’s newsletter when I focus on the second part of the topic of addiction, covering tools and strategies to help recovery.

Until then, wishing you safe, healthy, and happy holidays!

Did you know being grateful can actually benefit your mental and physical health? It’s true! The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness. According to Harvard University’s psychology researchers, “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

Dr. Robert A. Emmons of the University of California and Dr. Michael E. McCullough of the University of Miami ran an interesting experiment to understand the power of gratitude. In this study, during a 10 week period, one group was asked to write a few sentences each week about things that happened during that week and why they felt grateful for them. A second group wrote down things that annoyed them each week, and the third group just wrote down things that happened each week without attaching any emotions to these events. Aside from feeling happier and more positive, after 10 weeks, the group that wrote about their gratitude each week also exercised more and had fewer doctor visits than the other two groups.

Focusing on gratitude also tends to help people stay in the present moment more, therefore reducing anxiety about the future or feeling depressed about something in the past. Philosophers have often said gratitude can lead to other emotions. For example, appreciating someone can lead to a more meaningful relationship, appreciating your work can lead to being more productive, and appreciating the things you already have can give you more satisfaction and save you money on material spending.

I am always most interested in the implementation of new habits, so the next question to ask yourself is, how can we cultivate gratitude? How can we appreciate what we have, even if we feel sad, anxious, or down? It might seem like a conundrum since cultivating gratitude may help those depressing feelings, yet it is hard to cultivate them when feeling down. So follow along, and try these tips to raise your positive vibration and improve your physical health!

Personally, tip # 3, visualizing 3-5 minutes per day, is my go to habit for my daily gratitude practice. I do it each morning (closer to 3 minutes than 5 minutes for full disclosure), and it helps me start my day with a smile. Try all of the above tips and see what resonates most for you. As always, please don’t hesitate to reach out if you would like support or help creating new healthy habits!

One of my favorite quotes that I often repeat to my own kids (who are barely kids anymore so they have heard it for many years lol) is “To make progress, you have to get comfortable with being uncomfortable.” Sometimes that uncomfortable place is where the magic truly happens.

Of course, no one enjoys being uncomfortable mentally or physically. But oftentimes, making necessary changes to achieve the goals you set requires exactly that - getting out of your comfort zone. This can ring true for many goals related to improving your executive functioning skills.

For example, it could mean putting yourself in social or business situations you would rather avoid. However, by participating in these sometimes awkward situations, you can make friends or grow your business (Executive Functioning Skill - Cognitive Flexibility). Another example that relates to executive functioning is procrastination (Executive Functioning Skill - Inhibitory Control). A student may be failing a class and have to meet with the teacher to get extra help, which may be difficult and uncomfortable to confront. An additional example could be forgetting an important task at work (Executive Functioning Skill - Working Memory) that affects other people and then having to admit your mistake to your boss.

Many people will avoid these uncomfortable situations because avoiding discomfort temporarily feels better. But low and behold, the discomfort will catch up with you one way or another, whether it’s realizing you have not made new personal connections, continuing to fail in your endeavors, or never getting that promotion you want. So how do we get more comfortable with being uncomfortable so that you can accomplish your dreams? Let’s look at strategies that can get you out of your comfort zone and move into your zone of growth and progress, all the while improving various aspects of executive functioning.

All of these small ideas can lead to tremendous changes in your life. Feeling supported during this time can make it feel less intimidating to face uncomfortable situations. Please reach out if you are ready to get out of your comfort zone and grow exponentially!

There are many types of stress and many different ways it can manifest, but one thing is clear: it can absolutely impact a person’s gut health.

Dr.Mercola does an excellent job of explaining the science behind why our bodies start to produce more of the hormone, Cortisol, when we are under stress.

The gut-brain axis, connected by the Vagus nerve, makes the gut and the brain closely related and reactive to one another when a person is under stress. The stress can change the composition of the organisms in the microbiome (aka the gut). A study showed that when mice were under stress for an extended period of time, the mice had an overgrowth of certain bacteria in the gut, reducing microbiota diversity to keep the gut healthy and balanced. This can lead to increased infection, gastrointestinal issues, and inflammation. In other words, stress can actually make you feel physically sick!

Therefore, implementing stress reduction techniques can help maintain a healthy brain>a healthy gut>a healthy body. It's important to find the stress reduction tool that resonates best for you, personally.

Here are some recommendations you can try. It’s important to not only learn these tools but to consistently practice them as well. An accountability partner or coach can help you stay consistent.

Here are 3 recommended stress-relieving tools:

The most important part is implementing these practices. I recommend practicing your stress-reducing tool at the same time every day to build it into your new routine and create a new habit. Please feel free to reach out if you have any questions or would like to talk about getting started with any of these tools. Stress is a powerful emotion, but it is also manageable with the right tools and support.

If you have ever experienced anxiety, you know that it can balloon out of control quickly and affect you both mentally and physically. The good news is that through the study of neuroscience and technology, scientists and doctors have discovered various ways in which you can retrain your brain to cope better with anxiety before it spirals out of control and leads to panic.

One such approach is called Cognitive Behavioral Therapy (CBT), which teaches skills to help change the pattern of anxious thoughts. Studies show that CBT outperforms all other treatments for anxiety disorders.

This month, as post-pandemic life resumes to normal, and many people are experiencing some “re-entry” anxiety, I want to take this opportunity to suggest a wonderful book that helps with anxiety coping mechanisms and CBT tools called Rewire Your Anxious Brain By Catherine M. Pittman, PhD. This book offers wonderful tools and tips on how to reduce your anxiety permanently.

Before purchasing, I want to share an article that summarizes one of my favorite parts of the book in Chapter 2, which you can find by clicking HERE. You’ll find great descriptions of some of my very favorite CBT tools such as how to use your 5 senses in a mindful way to reduce panic and anxiety, visualization techniques, and insight into your own personal anxiety.

I would love to hear your feedback and thoughts on the article. Let me know what’s working for you! As always, I am here to support in any way I can.

As an Executive Functioning Coach, two of the most common reasons clients come to see me are to get more organized, and to better manage time. Neither of these goals are overnight processes, but they are each very doable. Much of it depends on how you structure your day.

Creating a consistently structured day is one of the most important tools you can implement to get more organized and manage your time well. It is also one of those things that is “simple yet not easy.” Creating a consistent schedule takes some time and tweaking, but it is especially helpful for adding in those stubborn habits you may keep resisting yet want to start!

Read on below for 10 tips on how to structure your day so you feel more organized and productive!

As mentioned above, creating a structured daily routine sounds simple, but that does not mean it’s easy. Please reach out so I can help support you during this process. It will be worth your time, which you will start to manage better with your new routine :-).

Anxiety disorders are the most common type of mental illness in the US. According to the Anxiety and Depression Association of America (ADAA), 40 million adults (18.1% of adults) in the US suffer from some sort of anxiety and/or depression disorder, while 6.3 million children aged 3-17 years old also suffer (10.3%) with some sort of anxiety or depression diagnosis. And this only accounts for those cases that have been reported! And of course, the pandemic has exacerbated anxiety and depression for so many adults and kids.

Feeling anxious or depressed often hampers your ability and motivation to do things that might be helpful, so it’s important to be selective when choosing things that are simple and accessible yet highly effective. For example, leaving the house to meet a friend might be too difficult when feeling anxious, while taking 3-5 deep breaths might be something more attainable.

As a yoga instructor, avid yogi and innately anxious person, I love sharing my story of how yoga has truly changed my life for the better. I started practicing on an irregular basis nearly 20 years ago. Eight years ago, when my practice became consistent, I started feeling noticeably better. Now the benefits just keep on giving.

Yoga makes me feel calmer and more grounded, both physically and mentally, but disregarding my own bias, numerous studies are proof enough. Research has shown that yoga decreases cortisol levels, the stress-inducing hormone. A separate study focused on anxiety in women, and how practicing yoga helped reduce their symptoms.

In fact, there are certain yoga poses (also called asanas) that can specifically help anxiety and depression. These poses can be done in the comfort of your home, so they are an easily accessible tool to help your mental health. In this article by Healthline, you will find 11 different poses all aimed at reducing anxiety. You can start with just one or you can try all 11, but always remember that yoga is a breathing practice first. It’s the combination of the breath work that helps keep you mentally in the moment as you physically move through and/or hold these postures. Ultimately this helps increase mindfulness and reduces anxiety.

If you are struggling right now, I suggest trying one or two of these poses - maybe start with heroes pose and standing forward bend - and do them daily. It may take just 5-10 minutes of your day and have the long lasting benefit of providing some inner peace. Please reach out if you have any questions, would like private yoga instruction, or just need some extra support during a challenging time.

Spring is upon us (yay!), and it’s a time of new beginnings and growth. During this time, I always like to do a self inventory check, so I wanted to share my strategy on this and encourage you to do it as well.

My spring self-inventory check has 5 components to it, and it helps me to see where I feel satisfied, and where I would like to grow more in both my physical and emotional health. The most important thing when you do this self-inventory check is to NOT judge yourself. This is about rebirth and growth, not negative self-talk. We are all coming out of an extremely challenging year, so be gentle with yourself.

I strongly encourage you to reply to this email and share your spring self-inventory with me. I would love to hear how you are doing. If you would like any feedback or suggestions on how to improve and grow in certain areas, please let me know. Sharing and connecting in this personal way can be so healing for the rebirth that comes with spring!

Below are the 5 components of my spring self-inventory check:

How have I been feeling lately, compared to 6 months ago. What emotions and feelings pop into my head these days? How have I been doing with regulating my mood and reacting to my surroundings and the people in my life?

Have I been following a consistent exercise regiment, and if not, do I want to start one? Do I want to change my current exercise regiment? What does my exercise regiment do for me - benefits, drawbacks?

Have I been making healthy food choices? Have I been over indulging? Am I satisfied with my current diet? If not, why am I not satisfied with my diet? Has my diet changed over the past few months, and if so why and how? What changes would I like to make?

Have I been making lifestyle choices that promote a healthy and happy life? For instance, balance between work and play, brain-stimulating activities or too much time on screens, connecting with friends and family enough, spending time outside, practicing mindfulness? How is my sleep routine? In what areas am I satisfied in my life and what areas could use improvement?

How am I doing in my life with things like staying organized and tidy? Am I managing my time well, completing all of my tasks, remembering my responsibilities? How am I doing with these skills now compared to 6 months or a year ago?

Remember that no one is perfect and everyone has room for improvement in their lives. Good support, your own desire, and someone else to help with accountability can help you reach new goals. Just keep reaching for them!

Sugar addiction is a common affliction in the United States. According to the USDA, Americans consume 150-170 lbs of refined sugars per year, which equates to ¼ to ½ pound of sugar per day, aka 30-60 teaspoons per day. As a frame of reference, you can find approximately ¼ pound of sugar in 4 servings of soda.

Refined sugar is one of the biggest antagonists for your gut. Studies in mice by the National Institute of Health have shown that too much sugar can lead to an overgrowth of harmful bacteria in the gut. This can then cause a variety of gastrointestinal problems as well as mood fluctuations. If the harmful bacteria start to outnumber the healthy bacteria, this can detrimentally affect the immune system. Refined sugars have also shown to slow down the transit of food in the gut, leading to bloating and constipation.

Because sugar is so highly addictive, it is a very difficult but necessary habit to break. A sugar addiction, because of its negative effects on the microbiome, can also exacerbate mental illness symptoms since there is a strong relationship between gut health and mental health.

Often breaking this habit takes time and support. Below are a few tips to get started.

Stay tuned for part two next month - many more details on artificial sweeteners related to gut health!

If you are struggling with sugar addiction, you are not alone. It’s a tough habit to break but you can do it, especially with support. Reach out with any questions or to learn about Tri-Wellness’ customized approach to break the sugar habit once and for all.

Last month we focused on being able to identify executive functioning (EF) skill deficits and some tips to overcome them (which you can!). I thought it would be apropos to now focus on how these EF skills can be implemented to improve both remote learning for kids/teens and working from home (WFH) for adults. Let's start the new year off with learning new habits for success!

Just as a quick review, the 3 main categories of EF skills (which can be a struggle for kids, teens, and adults) are:

Let's start with school aged kids, and specific tools they can use to make remote learning more manageable. For many students with learning disabilities and/or mental health struggles and mood disorders, EF skills can be extremely challenging. A school curriculum becomes virtually (no pun intended lol) irrelevant if the student can not stay on task, is easily distracted, and gets frustrated by these things. Helpful tools include:

EF skills adults can implement for WFH efficiency differ slightly from the student recommendations, but they are strategies that mirror the tips for students. They just relate better to work than school.

Here at Tri-Wellness we want to help you conquer EF struggles by teaching skills that will be customized to your situation and last a lifetime. EF skills are a critical part of managing daily and long-term goals, and they are necessary at all ages. We work with middle school, high school, and college students as well as adults. Give yourself or your child the gift that will make your feel more self-confident and more productive.

Do you ever find that when you feel sad it's harder to motivate and be productive? Or if you feel anxious, it makes it more difficult to get out of the house and get your day started? Or when you are stressed, do you sometimes feel too overwhelmed to know where to start on your to-do list and end up wasting time rather than being efficient with your day? These are all examples of how your mood can strongly impact your executive functioning skills.

Let's start with a basic understanding of executive functioning skills. A detailed explanation can be found here, but below is a quick summary

These executive functions impact our abilities to manage time efficiently and avoid procrastinating, organize things in your life, understand different perspectives on things, start and stay on track to finish tasks, and regulate emotions. We use these skills daily. If you struggle with any of these things, it can then affect your self-confidence and your mood, and vice versa. Hopefully, you are now starting to see the mood<-->executive functioning connection.

To improve your executive functioning, think of your brain as a muscle, and new habits as exercises for that muscle. If you choose one new habit to practice at a time and repeat that habit over and over again, your executive functioning will get stronger. Here are some recommend habits to build that executive functioning muscle:

If you think you fall into the category of struggling with executive functioning, we are here to help. Remember that asking for help when you need it is a sign of strength! You are not alone, as this is an unidentified problem for many people. One of the amazing things about humans is that with support, coaching, and practice, your brain (no matter how old you are) can form new pathways to learn new habits and skills to correct executive functioning deficits!

Between the pandemic, a highly polarized political environment and upcoming election, historic fire and hurricane seasons, remote learning, and winter just around corner, many people are feeling intense stress, anxiety and depression right now. Individually we can each do our part to take care of our planet, vote, and follow Covid-19 protocols, but there is still a lot out of our control. Feeling out of control can lead to anxiety, depression, and/or unhealthy behavior, so let’s learn what we can do to cope with these emotions.

Listen to this stat - according to the American Foundation for Suicide Prevention, adults ages 18-25 years old have been more likely to report having depression in the past year than any other age group, yet the least likely age group to receive treatment.

Another survey by the CDC in June 2020 found that 41% of adults surveyed were anxious and/or depressed, a considerably higher percentage than a 2019 survey. Psychiatrists are referring to this year as a “mental health pandemic.”

Stress can manifest in many different ways, but one thing is clear - it can absolutely impact a person’s gut health. Dr. Mercola does an excellent job of explaining the science behind why our bodies start to produce more of the hormone, Cortisol, when we are under stress. Stress can make you unmotivated and isolated, eat out of emotion, and impact your sleep, which can all make your more susceptible to illness.

Therefore, it's essential to your overall health to reduce stress, which you can do using the following tools:

These stress-reducing techniques are probably all things that you are already aware of, but it's the implementation and consistency that make them effective. Consider using these strategies to be consistent with these practices:

Reducing stress will give you more energy, make your healthier both physically and mentally, and make your feel happier. Please feel free to reach out if I can assist you with reducing stress or anything else to make you feel better and more organized.

Have a happy, healthy day!

With fall upon us and cold weather approaching, it's time to start paying extra attention to your supplement regimen as one of your tools to boost your immune system. Of course, supplements can only be as beneficial as the other efforts you make to take care of your body through dietary and lifestyle choices.

People absorb vitamins and minerals at varying rates and in different amounts, so an essential part of taking them is to understand how to maximize your absorption. Because what's the point of swallowing a bunch of pills each day if you are not getting the full benefit, right? Lots of different things can affect the efficiency of vitamin and mineral absorption so let's take a closer look at the best absorption practices several important vitamins and minerals.

Vitamin D is a fat-soluble vitamin, so it should be taken when eating foods heavy in unsaturated fats like avocado, nuts, seeds, and olive oil. One of Vitamin D's essential functions is supporting healthy bones, so pairing it with calcium-rich foods is especially efficient, according to the Journal of Nutrition. Vitamin D also works well when paired with Vitamin K for maximum calcium absorption.

Vitamin C and iron are another beneficial pairings to help maximize the absorption of iron (which is especially important for vegetarians only getting plant-based iron. Plant-based iron is more difficult to absorb than animal-sourced iron.) This can be as simple as adding some citrus to high-iron plant foods like spinach and kale. The same is true for absorbing B12 since that is also more absorbable from animal-based sources, according to expert registered dietitians.

Vitamin B12 is also paired with Folate (another type of B vitamin) because folate is best absorbed when combined with B12. They work well together to help cell division and growth, but folate is best sourced from leafy greens, so try putting some broccoli or collard greens in your omelet next time!

Another winning combination is pairing vitamin E (important for vision, blood health, reproduction, and the brain) with Omega-3 (important for heart and brain health, joints, eyes, and bones), because vitamin E helps to protect omega 3 fatty acids, so they can do their best work to support your brain health.

Lastly, according to WebMD, it's important to note that when taking lots of minerals such as calcium, zinc, and magnesium, they should be taken separately. This is because the body can not absorb so many minerals simultaneously, plus they tend to be harder on the stomach. If you supplement with multiple minerals, it's best to take these with food and also to split them up between meals.

**Most importantly, always check with your doctor before beginning any new supplement, especially if you are on other medications that could interact with these supplements.

Please reach out if you have any specific questions about your own supplement regimen or anything else concerning your physical or mental health!

With so many schools going online this fall, I thought it would be a good idea to look at the pros and cons of remote learning, and also provide tips on how to overcome the challenges that may be giving you (and your child) additional stress.*

* One of which is considering a support pod for your child, which I'm excited to announce we now offer (based on huge demand!).

After scouring many articles and interviews from students' perspectives, I was alarmed by what I found:

In addition, other problems with online learning include:

Besides the very obvious benefit of keeping children and teachers safe, there aren't many pros to online learning (unless you count your child's likely enjoyment of sleeping later!).

It's too soon to point to evidence-based studies with conclusions on the long-term impact of remote learning, but we can implement skills and tools to help now.

Here are some ideas you might find helpful:

At Tri-Wellness, we specialize in helping teens and adults overcome poor executive functioning skills, learning disabilities, anxiety, depression, and other mental health disabilities. We still offer these services, but we are excited to now offer Tri-Wellness support pods.

Unlike straight academic pods that follow your child's curriculum, Tri-Wellness pods are focused on addressing remote learning challenges, such as managing school work, helping with feelings of isolation, avoiding procrastination, and maintaining good study habits.

Tri-Wellness pods will empower middle school, high school, and college students to thrive academically, socially, mentally, and physically during these unprecedented times.

Please click here to see if Tri-Wellness pods are a good fit for your child!

Have a happy, healthy day!

Lisa Shanken
Certified Health Coach | Certified Personal Trainer | Executive Functioning Coach | Certified Yoga Teacher | Healthy Cooking Instructor | Corporate Wellness Instructor
917-453-3202 | lisa@lisashanken.com | lisashanken.com

I am thrilled to announce a super fun upcoming event on Aug 8th at 11am called Om Brew. Brought to you by Tri-Wellness and Upslope Brewing, please join us in the back of Upslope's Flatiron location for a 1 hour socially distanced outdoor vinyasa flow yoga class, followed by a free pint of your choice from the Upslope tap room. Space is limited! To purchase tickets and get more information, please click HERE.

I am a tremendous advocate of yoga. Aside from being a certified instructor, my own yoga practice is essential for to me to feel physically and mentally healthy and grounded, avoid injury doing other types of exercise, and to stay limber...and those are just my personal anecdotes!

Yoga has been around for thousands of years and has been well studied. The National Institutes of Health published a great study discussing how yoga benefits mental health as a successful complimentary therapy. Yoga also has an enormous amount of physical benefits including lowering blood pressure, improving balance, helping to steady blood sugar, plus 35 other benefits discussed in this article from Yoga Journal.

Whether you have never taken a class or are an avid yogi, the Om Brew event will be a safe space for you to come and do some yoga. You can feel connected (from a safe distance) to community, move your body at your own pace, and have some fun! I hope to see you there!

Have a happy, healthy day!

Lisa Shanken

Certified Health Coach | Certified Personal Trainer | Executive Functioning Coach | Certified Yoga Teacher | Healthy Cooking Instructor | Corporate Wellness instructor
917-453-3202 | lisa@lisashanken.com | lisashanken.com

P.S. The Om Brew event, in partnership with Upslope Brewing, will be held on August 8th at 11am. Space is limited so purchase your tickets HERE for your 1 hour yoga class plus a complimentary beer from Upslope's Flatiron tap room (food available for purchase).

With summer now in full swing (and especially if social distancing is keeping you at home more), it's a great time to dive into seasonal fruits, fresh vegetables, and of course... grilling!

As you enjoy fresh and seasonal cuisine, here are some "natural medicine" bonuses you'll benefit from:

So let's get to it!

Mint Watermelon Salad
Grilled Vegetable Salad
Asian Slaw

Grilled Trout With Avocado Dressing
Chicken Artichoke Zucchini Boats
Simply Grilled Salmon

Tangy Green Beans
Grilled Sweet Potatoes
Quinoa Pilaf

Consider doubling the recipes so you'll have meals for multiple nights. Just make sure to store the other half before you start eating so you're not doubling up on your intake!

I'd love to hear from you, so please tell me which recipes you liked best, or share some of your own... Perhaps I'll feature them (with credit to you of course) in next month's Don't Get Your Gut In A Rut newsletter.

Have a happy, healthy day!

Lisa Shanken

P.S. Interested in an outdoor, in-person (socially distanced) boot camp class in Boulder, CO? Click HERE for more information and to sign up (space is limited to 10 people per class).

I hope you are faring well as we continue to stay home.

In my last newsletter, I shared a “no-equipment needed” full body strength-training workout.

Watching Ellen Degeneres the other day, I was inspired to create a healthy home challenge to boost your immune strength, avoid stir-craziness, and keep your body moving!

Today I introduce to you the Tri-Wellness Challenge.

Here's how it works:

Your job is to complete the 3 part challenge yourself (shown below), and then challenge 2 other people to do the Tri-Wellness Challenge (one of whom can be your accountability partner – which is always ideal).

Then you’ll encourage both of those people to pass the challenge along to 2 other people.

Spreading the workout to others will spread the gift of health and wellness!

Here are the 3 parts of the Tri-Wellness Challenge:

You don't have to get into heavy calculations to make sure you are following this recommendation. In general, just try to make sure your meals/snacks are about 2/3 full of plant-based foods like vegetables and whole grains.

Anything that grows in the ground and does not require a lot of processing to get it from the ground to your plate qualifies as plant-based.

Feel free to accompany your plant-based foods with a lean protein such as a piece of fish or chicken breast, but avoid highly processed and refined foods like sugar and white breads/pastas.

I'll start you off with some simple, delicious spring recipe ideas that are completely plant-based:

Spring Pea and Asparagus Soup
Kale, Artichoke, and Quinoa Salad
Cauliflower Lentil Burger

Please share the Tri-Wellness Challenge with as many people as you can, which will pass along health, help our amazing frontline healthcare workers, and keep us all connected!

Share in your social media channels with #Triwellnesschallenge, and let's get moving!

Here’s the workout:

Circuit 1:

Circuit 2:

Circuit 3:

Repeat Each Circuit 3 times through each day (or work your way up to that).

Happy almost spring!

By now you’ve all seen media coverage of COVID-19, the disease caused by the recent novel coronavirus outbreak. And you’ve likely been bombarded with precautionary tips, most of which are valuable (e.g. “proper hand washing), while others are downright misleading (e.g. “It’s ok to go to work if you’re infected”).

However, Bill Maher voiced the exact thought going through my mind on his recent show (paraphrased):

Why aren't more people talking about building our own immune strength from the inside to help protect ourselves from the illness?

While COVID-10 spreads contagiously through the air and personal contact, we still have our own choices when it comes to building our immune strength to ideally limit the severity of symptoms.

By decreasing your sugar intake, exercising more, making better dietary choices, exploring immunity building supplements, and caring for your gut health.

As you’ve no doubt heard, other tips like 20 second hand washing, coughing and sneezing into your arm, and not touching your face are also vitally important in limiting the virus’ spread.

As one of my readers, you know that our gut, also known as our Enteric Nervous System (aka second brain) is largely responsible for the strength of our immune system and ability to fight off illness.

So today, I bring to you an in-depth article by David Jockers. While not all of his content resonates with me (e.g. his religious demagoguery), he is Functional Nutrition certified and shares good health-centric information.

As you read it, you may recognize his suggestions from other gut health content you’ve seen in the past... which is no coincidence.

So I encourage you to read this richly informative article, and please reply with any questions you may have.

Consistency and proper implementation of your wellness regimen are the keys to your success. But as a health professional who has worked with hundreds of clients, I know they can be very challenging.

I am here to help! I will help you understand these strategies, and then how to gradually and realistically incorporate them into your life until they become habitual.

It's one of those “simple but not easy” life changes. But with support, I know you can do it!

Not only will you be best prepared until we ultimately beat this virus, but you’ll also be setting yourself up for long-term success by incorporating these positive changes in your life now.

Have a happy, healthy day!

How does mood affect cognitive functioning?

I’m glad you asked…

And because my company mainly helps people struggling with mental health disorders, I have unique insights and real-world experience to share.

When we help such individuals by practicing better gut health, we see marked improvement in their cognitive and executive functions.

How do we know this?

Because we also coach people with Executive Functioning (EF) skills.

So let’s take a deeper dive…

Conditions such as clinical depression and bipolar disorder have a major impact on cognitive functions. And once cognitive functions are impaired, EF rapidly decreases.

Such cognitive functions may include organization, clear thinking, time management, keeping a calendar, and many other vital day-to-day tasks.

EF deficits may cause problems in the workplace, social situations, school, finance management, relationships, and many other areas.

According to a paper published in Frontiers In Psychology, EF coaching should be given to patients with psychiatric disorders and ADHD, as they are most likely coping with EF
challenges.

Failure to do so may lead to feelings of failure, inadequacy, poor self-esteem… and ultimately increased depression.

To avoid hurting a patient’s self-esteem, it’s extremely important you explain that EF deficits (as well as ADHD and other learning disabilities) are completely separate from their intelligence and overall self-worth.

While EF needs are highly specific to each individual, here are a few tips that can be very helpful in overcoming such challenges:

Many other EF skills like procrastination, organization, and motivation can all be improved through various techniques.

If you feel you need EF improvement, please reach out so we can have a conversation and figure out the best strategy to help you be more efficient, organized, energized, and confident!

You are not alone… and support is the best way to help yourself! Click here to schedule an appointment and start feeling more organized and self-confident.

In part 2 of this series on mindfulness, you will learn how your mind body connection affects your eating habits.

Just by trying the 4 simple tasks in this video, you will learn how to determine if you are eating due to hunger or out of emotion. Watch to see how pausing for 3-5 seconds before you act can do wonders for you physically and mentally.

Get closer to a better version of yourself through curbing emotional eating to reach the healthier and happier you!