Blog Archives

Entering Your Winter

11/27/2017

Embracing the Dark

by Cailin O'Hara, MAcOM, LAc, Dipl OM

We all have seasons of our lives. We all experience ups and downs.

In the practice and scope of Chinese medicine, winter is the time of utmost yin. What is yin? Yin is darkness, consolidation, stillness. In winter, we descend into darkness, literally. The nights grow longer and there is less light. The temperatures drop. When it’s cold and dark, we naturally slow down. Our bodies want to rest. We crave rich foods to help us stay nourished and warm. This is the natural order of things.

...

What does it mean to be in your winter?

Our winters are the periods of our lives when we feel the need to pull away, turn inward, retreat and stay quiet. It could be a time of grief or sadness. It could be a period of reflection and a need to collect ourselves. Regardless, it’s a very natural process of being human. We have seasons in our lives. They can last hours or days, months or even years. Sometimes we are on an upswing; sometimes we’re at a low point.

It’s normal to experience ups and downs, highs and lows. Our resistance to the changing tides of our lives or feelings can create more problems for us and keep us stuck in the dark.

...

How to Embrace Your Winter

It’s easy to embrace feeling happy and excited. It can be incredibly difficult to embrace what doesn’t feel good… fatigue or illness, shock or grief, anxiety or loneliness, loss or heartbreak. These are our winters. These experiences ask us to look within, to slow down, to sit with ourselves, to retreat. Most of all, they are times when we need ourselves most. We need our own support. We need to be on our team and nurture ourselves through the darker times we face. After our winters, we have the potential to be reborn. We can reemerge with new insight, compassion and self-love. We can feel renewed in a way that only our dark times could have provided. Consider that upswing as your personal shift from winter to spring.

...

When You Willingly Enter the Dark

How can you abide and sit with yourself through your winter? How can you willingly enter the dark?

1) Know that it’s just you that you will find

The darkness is a place where we can meet the sunken, hidden and rejected aspects of ourselves. They are essentially our emotional wounds, the negative stories we’ve been told, the dysfunctional patterns we repeat in our lives. But these are also the places where we can heal the most. The sad, hurting parts of you are simply the places within you that you’re not acknowledging or honoring. Acknowledgement is the first step toward healing. We can infuse the dark with the light of our compassion and awareness, thereby creating an opportunity for things to change.

2) Seek someone to help you go on your journey inward

Find someone that you connect with, that helps you to feel empowered. Read books that inspire you on the topics you’re struggling to explore. Get whatever help you need, and assemble your support network. Some books you might want to check out are The Places that Scare You by Pema Chodron and Radical Acceptance by Tara Brach.

3) Accept how you feel

We create so much of our own pain by neglecting our feelings. If you feel anxious or angry, you may not want to look at it. You may shove it away; you may become resentful; you may get even more upset with yourself for having negative feelings. All of that is a recipe for harder days ahead. If you sit down and say to yourself, “What is it that I need? What am I feeling? How can I support myself?” then you’ve made a massive internal shift. We often don’t provide ourselves the space, safety and self-compassion to experience our feelings. Accept how you feel, and watch how everything improves.

4) Accept your life

Here’s the even harder part. This is a key aspect of mindfulness training. Instead of labeling the experiences of your life as “good” or “bad” and allowing what’s happening to dictate how you feel, you instead practice allowing life to happen without so much judgment. This is an art, but its payoff is a much more harmonious existence. When you dive into your winter and harder times, you can accept that winter is just a natural and important tide of life.

As you allow yourself to enter your winters, you will come to find that they will eventually lead you into the light, beauty and rebirth of a new season of spring.

...

Interested in working with Cailin?

Schedule a Free Consultation

0 Comments

You Are Not Your Diagnosis

11/13/2017

0 Comments

The Journey of Becoming

by Cailin O'Hara, MAcOM, LAc, Dipl OM

“Not a perfect soul, I am perfecting. Not a human being, I am a human becoming.”
-Normandi Ellis

So, let’s be real here. Our health dictates our lives.

When you’re feeling well, you can participate in life, follow your ambitions, you name it. When you’re not feeling well, it can become a struggle to live the life you want to live. And if you're not feeling well, you probably have some kind of diagnosis that is to blame... anxiety, depression, fatigue, hypothyroidism, IBS, heart disease, fibromyalgia, degenerative disk disease, arthritis... the list goes on and on and on.

...

But think about this: you are not your diagnosis.

I believe this is a very important concept to consider when you’re on any kind of healing journey. As the quote above describes, we are in a process of becoming. You weren’t who you were last year. You aren’t who you will become. And this, of course, also pertains to your health.

So why can a diagnosis become a problem?
Let's look at how the journey from well to unwell often unfolds:

...

Sometimes a diagnosis is straightforward, like a herniated lumbar disk. Sometimes it’s complicated and difficult to treat, like endometriosis. Sometimes it’s beyond the physical level, like PTSD.

Each of these diagnoses has a certain set of symptoms and diagnostic criteria; each has a specified treatment protocol; and each has a projected treatment outcome. Some diagnoses are relatively easy to treat, but many are not with conventional medicine. Why? Because everyone is different! The cause and effect process that creates disease and symptoms is an intricate web, and it can be challenging to sort out specifics and find answers.

What are your diagnoses? How do they make you feel about yourself?

...

Receiving a diagnosis can often feel like this:

1) Diagnoses can feel depressing. Your life has become limited in some way. Your relationships may be impacted. Your future may begin to look different. The treatments available may be limited or risky.

2) Diagnoses can feel overwhelming. You develop countless questions and some will never have answers. You undergo extensive tests and/or have to take a number of pharmaceuticals. It is hard to understand what is happening and how to “fix” it.

3) Diagnoses can feel disempowering. “How did this happen? How can I help myself?” We can wind up feeling like a victim of our physiology or life experiences that co-created our disease/illness/symptomatology.

And this is just to name a few.
But I approach any diagnosis in a different way...

...

The 3 Principles to Remember:
Why You Are Not Your Diagnosis

Principle #1: Everything is in a constant state of change. Cellar, interpersonal, experiential. You as a human being are not static. You are constantly evolving on every level, including your diagnosed symptoms.

Principle #2: There is no singular pathway to healing. The road is up and down and winding, full of unexpected turns. As you embark on a healing journey, you learn that there is much more to you than your diagnosis and that there are many avenues to explore to help you heal.

Principle #3: Healing is not one-size-fits-all. We all have differences in our physiology and psychology that influence how we respond physically, mentally and emotionally. (Standard treatments for diagnoses generally don't take these differences into account, and thus, you may not feel better.) If you learn what makes you unique, you will discover that you are much more complex than any diagnosis... and that within those complexities lies your innate ability to heal.

...

So, remember...
Your being is constantly adapting and evolving. Whatever your diagnosis may be, it is what is happening at this current moment in time. And if you are in a constant state of change, a state that is influenced by just about everything, then the argument is that you are not your diagnosis. Who you are now is not who you were a year ago, and thus, it is not who you will be in a year.

Be your own source of hope on your healing journey.
You are not a victim of your physiology.
You are not your diagnosis.

You are an ever-changing being on an ever-changing path of becoming.
Keep going. Keep searching for answers.

In time you will find that hidden within your symptoms and struggles are the very answers you seek.

...

Interested in working with Cailin?
Your first consultation is free.

Schedule a Consultation

0 Comments

Healing Food Cravings

11/3/2017

0 Comments

7 Essential Steps to Ending the Food Craving Cycle

by Cailin O'Hara, MAcOM, LAc, Dipl OM

I had pizza and ice cream this weekend... in the same day. I had a craving for a few days, so I went for it. And you know what? It was fun, and the world didn't end.

Believe me when I say that I not only understand the roller coaster of food cravings, but I've also learned the way through and off of that wild ride.

...

Cravings are often a signal that we are in need of nourishment. If you struggle with food cravings, chances are you feel frustrated and defeated when you give in and eat foods that you think you shouldn't. Maybe it happens when you're in high-stress situations or when you get home from work and want to unwind. Maybe the cravings come on at night when you're feeling lonely or bored. Whenever or however it happens, the pattern is the same: the cravings strike, you feel out of control, and you wind up eating foods you label as "bad."

Here's the thing- cravings aren't to be feared or hated. You are not out of control. Cravings are actually an important signal from your body that it needs help. It's not getting the nutrients it needs. On a deeper level, you aren't getting what you need. You might be feeling out of balance, overworked and over-stressed. You may be neglecting your health or your emotional needs. Whatever the case, your body and your being are pleading for your attention. So, how do you answer your body's cravings without overeating and going down the spiral of feeling ashamed and getting upset with yourself for "failing?"

It's easier than you think. But it absolutely must start with you genuinely being interested in your well-being. You have to begin by approaching yourself and your cravings with kindness and patience. The more upset you get with yourself for eating a bag of chips or a handful of cookies, the more likely you are to perpetuate the cycle of cravings -> over-eating -> guilt -> cravings.

(Be sure to read this article if you think you may have a problem with food or your body image: Disordered Eating or Eating Disorder: What's the Difference?
And seek help from a licensed mental health provider if you or someone you know has signs of an eating disorder.)

Here's my top 7 list of simple, effective ways to help you end the cycle of food cravings and cultivate a healthier relationship with yourself...

7 Steps for Healing Food Cravings

Enlist the support of your friends, family or partner in tackling this list. Even better, do it together. And remember that acupuncture and Chinese medicine are powerful tools to help harmonize your system, improve digestion and reduce food cravings, too. Weekly treatments will make a big difference.

...

1) Remind yourself that you are OK

This is the most important step! Don't demonize yourself for eating foods you crave. Don't make your life harder by being hard on yourself. Your cravings will likely only get louder if you belittle yourself. Negative self-talk (like "I can't believe I just ate that. I'm such a failure. I'm so fat") is actually a form of self-abuse... and it can be very damaging. Stop neglecting yourself and your needs. Instead, try approaching yourself with curiosity, patience and gentleness.

To help balance food cravings, start by developing a healthier relationship with yourself and get to know your needs. Ask yourself these questions:

What am I craving in my life?
How am I feeling today?
What am I thinking about when I'm eating?
What needs do I have that I am not meeting for myself?
What are the negative things I tell myself when I give in to my cravings?
What makes me feel satisfied in life?
What is something that brings me joy that I can do every day?

...

2) Include vegetables or fruits with every meal

This is an ideal way of reversing food cravings. Cravings often involve a lack of nutrients in our diet. Fruits and vegetables are loaded with vitamins and minerals that our bodies need, and most of us don't include them with each meal. As you give your body more of what it needs every day with this simple step, not only will you notice your cravings lessen, but you will have more energy and mental clarity, too.

There are several easy, inexpensive ways to include fruits and veggies with every meal. For example, bring carrots or apples with you when you're on the go. Steam frozen veggies, and serve them with olive oil, salt and pepper. Bake hearty veggies like sweet potatoes, and eat them throughout the week for a snack.

Daily Greens Drink

1 scoop Amazing Grass Superfood
1 scoop protein powder (vanilla or chocolate)
1-2 cups nut milk, rice milk or water
1/2 avocado or 1 tbsp olive oil
1 banana
Dash of cinnamon (optional)

Blend all ingredients and enjoy!

...

3) Gradually reduce processed foods

Cereal, crackers, granola bars, pretzels...they're a tasty, easy and seemingly nutritious ways to feed our hunger in our busy lives. Unfortunately, processed foods can be difficult for our bodies to digest, and they lack the rich nutrition of whole foods like fruits, vegetables, meats, whole grains and nuts.

Don't stress out over this and immediately eliminate all processed foods from your diet, though! I'm a believer in moderation and step-by-step progress. Consider the processed foods you eat, and replace one serving each day with a whole food (aka food that doesn't come prepared, in a package and/or contain extra ingredients). Examples of whole foods include nuts and seeds, fruits, vegetables, meat, rice, quinoa and oats.

Healing Rice Porridge Recipe (aka Congee):

2/3 cup uncooked white rice
8 cups filtered water

Add all ingredients into a saucepan and bring to a boil. Reduce to a low simmer and cook uncovered for 1 hour. Be sure to set a timer and stir the porridge every 8-10 minutes. After 1 hour, porridge will be thick and creamy. Ladle one cup of porridge into a bowl and add your favorite fruits, vegetables and proteins.
Examples:
Savory: steamed broccoli, 1 tsp of sesame oil, dash of soy sauce, pepper
Sweet: diced apple, 1 tsp of butter or coconut oil, 1 tsp honey, cinnamon

...

4) Satisfy your cravings with the highest quality option

Yes, it's ok to satisfy your cravings! The key is to make sure you choose the highest quality foods you can. Not only do packaged and heavily processed foods have very little nutritional quality, but they often contain additional ingredients that can be chemically addictive! So, when you eat these foods you may wind up craving them even more.

When a strong craving sets in and won't quit, start with step #1. And then head over to your local natural grocery store. Scope out their baked goods or chip isle or whatever it is you're craving. Choose items with short ingredient lists of foods you know and can pronounce. Choose organic when possible. You can even buy whole food ingredients and make something yourself. Eating a piece of pie made from fresh whole foods or choosing a high quality dark chocolate bar can actually help satisfy your cravings and thus, reduce future cravings.

...

5) Cultivate self-awareness

Self-reflection and self-awareness are essential when we're working on healing some aspect of ourselves. If we tune into ourselves, ask what we want and need, listen to our feelings, and generally just practice being a support system for ourselves, we come into greater overall harmony. And since cravings are a form of internal disharmony, connecting with ourselves is an important part of the process.

Every single day, set aside at least 10 minutes to practice cultivating self-awareness. You can try journaling, guided meditations or stretching your body to help facilitate the mind-body connection. Choose what speaks to you and helps you feel connected to yourself.

Journaling Method

Give yourself an extra 10 minutes in your morning or evening routine for this journaling exercise. Commit to doing this for 3 weeks every single day. Buy a notebook specifically for the purpose of journaling, even if it's just the plain, $1.00 kind. When you're ready to begin, be sure you will not be disturbed (this may mean you have to journal in the bathroom or your car, but that's ok!). Set a timer for 10 minutes, pick up your pen, and start writing. Do not stop writing for the entire duration, even if you don't know what to say. The goal is to write the very first thing that comes to mind, even if it makes no sense, and keep writing until the timer is up. Be sure to write without judgment. Have the intention of connecting with yourself and allowing your thoughts and feelings to flow.

...

6) Move your body

Whatever capacity you have to engage your body, do it. This could be simple stretching every morning when you get up and every evening before bed. It could be attending a fitness class or working out with a free video on youtube. It doesn't have to be fancy, complicated or even difficult. There is one goal, and that is to connect with your body and get things moving. When you intentionally encourage flow in your body, it helps your whole being to harmonize. So, even your smallest efforts have an impact. Commit to moving every single day for 20 minutes. This can be 5 minutes four times a day. It can be an hour-long workout session at the gym. It doesn't matter. Just commit to moving in your body, however you can, every single day. You may be shocked how things change after a week or two of daily movement.

...

7) Be patient with yourself

It is easy to feel overwhelmed when we start making changes in our lives. This is where patience comes in. While it may not come naturally to you, make the commitment to be patient with yourself. This means that through your ups and downs, you practice being patient with the process. You tell yourself positive things like, "I'm doing the best I can. Change takes time, and I'm committed to changing." Most importantly, every single second is a new moment for you. Don't waste your time and energy feeling terrible because you gave into a craving two minutes ago. You aren't who you were two minutes ago. Keep going, keep following these steps, and do it with as much patience and kindness toward yourself that you can muster.

...

This list comes from recommendations and guidance I offer in my practice, but my patients also come in weekly or monthly to discuss their progress and receive treatments. Seek out the support you need as you work through these steps.

Do you need guidance around nutrition and understanding your needs?
Your first consultation is free.

Schedule a free consult

0 Comments

Entering Your Winter

Embracing the Dark

We all have seasons of our lives. We all experience ups and downs.

...

What does it mean to be in your winter?

...

How to Embrace Your Winter

...

When You Willingly Enter the Dark

As you allow yourself to enter your winters, you will come to find that they will eventually lead you into the light, beauty and rebirth of a new season of spring.

...

Interested in working with ﻿Cailin﻿?

You Are Not Your Diagnosis

The Journey of Becoming

“Not a perfect soul, I am perfecting. Not a human being, I am a human becoming.” -Normandi Ellis

...​​

...​​

...​​

...​​

...​​

...​​

Interested in working with Cailin?Your first consultation is free.

Healing Food Cravings

7 Essential Steps to Ending the Food Craving Cycle

...

Here's my top 7 list of simple, effective ways to help you end the cycle of food cravings and cultivate a healthier relationship with yourself...

7 Steps for Healing Food Cravings

...

1) Remind yourself that you are OK

...

​2) Include vegetables or fruits with every meal

​1 scoop Amazing Grass Superfood 1 scoop protein powder (vanilla or chocolate)1-2 cups nut milk, rice milk or water1/2 avocado or 1 tbsp olive oil1 bananaDash of cinnamon (optional)Blend all ingredients and enjoy!

...

3) Gradually reduce processed foods

...

4) Satisfy your cravings with the highest quality option

...

5) Cultivate self-awareness

...

6) Move your body

...

7) Be patient with yourself

...

Do you need guidance around nutrition and understanding your needs? ​Your first consultation is free.

Author

Archives

Categories

Interested in working with Cailin?

“Not a perfect soul, I am perfecting. Not a human being, I am a human becoming.”
-Normandi Ellis

...

...

...

...

...

...

Interested in working with Cailin?
Your first consultation is free.

2) Include vegetables or fruits with every meal

1 scoop Amazing Grass Superfood
1 scoop protein powder (vanilla or chocolate)
1-2 cups nut milk, rice milk or water
1/2 avocado or 1 tbsp olive oil
1 banana
Dash of cinnamon (optional)

Blend all ingredients and enjoy!

Do you need guidance around nutrition and understanding your needs?
Your first consultation is free.