Laughter is the Best Medicine

I don't know if it's my strict paleo diet or the vitamins, but this past week was a better week for me. I noticed that when I took my naps, I would want to get up after only fifteen minutes. Usually when I'm having a bad day and I lay down for a nap, I can be out for an hour or two. Mornings are still tough for me especially because my allergies have been out of whack!  On the plus side, I haven't had any joint pain, brain fog or body aches. I notice when I eat grains and sugars, all of those symptoms get immediately worse. My sleeping habits have improved and I've been getting seven to nine hours a night! Losing seven pounds was also a big plus! Overall, I just feel more like myself. 


My husband and I have been housebound the past few weekends since I was going through a pretty bad crash. We enjoyed getting caught up on season 3 of The Tudors and getting some spring cleaning done. However since I was feeling better, I decided we needed to get out. And more than anything, we needed a good laugh.


This past Saturday night, like most normal, healthy couples, we went out on a date night! With my diet I prefer to cook at home to eating out. After enjoying a delicious home cooked dinner of sauteed zucchini and summer squash and filet mignon, we went to the movies. We decided on the 7:15 showing of Bridesmaids in our local theater which is conveniently five minutes away. As we were waiting for the show to begin, my husband leaned over and asked me, "How does it feel to be out amongst the living?" I chuckled. When you have CFS, it's so great to escape and get out, especially when you've recovered from a bad crash! 


We wanted to laugh. And boy oh boy, did Bridesmaids deliver. It was hysterical! It was such a great distraction from all of my health issues! It was just what the doctor ordered! There were multiple times in this movie that I was laughing so hard it hurt. Although I do prefer the comfort of watching a movie on my couch, it was fun to be cracking up with the jam packed audience. (Although sometimes it took a while for the audience to quiet back down, so I missed a few lines. I can't wait to watch it again at home!) The only bummer was the movie got out pretty late. As a result, I was in bed by 11, which is late for me. I'm usually asleep by 10. I took it easy on Sunday and didn't crash. 


Along with practicing my breath work on a daily basis, I'm going to try and take time to laugh each day. Some things that make me laugh each day are watching my goofy dog, Raven, play, watching Ellen (I love her!! She cracks me up!), chatting with my husband, my silly niece or nephew or a funny friend, and even, laughing at myself when I do something completely clutsy! What makes you laugh? If it takes you a while to answer, then you probably need to laugh more :) Go ahead! It's good for you!


For more information on why laughter is the best medicine, read this article.


 ‎"If you are too busy to laugh, you are too busy." ~Proverb

Feelin' Fatigued, Lookin' Fabulous

I think I may have mentioned in another blog post that my husband, who loves researching, found an article about how chemicals in makeup can make people sick. I always try to keep everything as natural as possible. I don't use perfume. I avoid all harsh chemicals in cleaning supplies. I only eat grass fed beef and free range chicken. I try to only eat organic or local vegetables. However, I never thought about what was in the makeup I applied on a daily basis. The easiest thing would probably be to just stop wearing makeup. But I'm such a girly girl. I can't help it! Plus, when I'm not feeling well, applying a little blush or lipgloss perks up my face, which in turn makes me feel better.  I love having fun with makeup and playing with different colors. I was also the makeup manager when I was in the drama club in high school. I know, I'm a geeky girly girl.


So as my Laura Mercier foundation was running low, I decided it was the perfect time to try and find a better, healthier alternative. For me, foundation is always a necessity. My skin has an uneven tone and a few breakouts, so I feel better when I wear makeup. I found a great website called Skin Deep Cosmetics Database where you can research different makeup brands. They rate each product on a scale of 1-10, and break down why it got that score. Turns out my foundation I've been using for years had a score of 9! (0 being the least toxic, 10 being the most!) I was horrified! But not all of Laura Mercier's products received bad ratings. I love their kohl eye pencil and that scored a 2! I immediately decided to do a little spring cleaning with my makeup. I tossed the toxic stuff and looked for better alternatives. While on the site, I also researched my skin care products. I was relieved that my products from PCA Skin all rated between a 0 and 2. Phew! At least I don't have to toss them! 


After much research, I decided to give Jane Iredale's makeup a try. Her makeup is known as the skin care makeup and is the #1 choice of skin care professionals.  Here is what Dermstore had to say about her makeup:


Jane Iredale mineral makeup is the makeup for the new millennium. Formulated with pure micronized minerals and pigments, these all-natural cosmetics have the ability to cover almost any skin problem. Unlike so many makeup collections, the Jane Iredale line contains no oil to clog or enlarge pores and no talc, which can dry the skin. Each product is free of perfume, alcohol, chemical additives and artificial dyes, yet they all offer coverage that traditional makeup can only envy. 

Perfect for those with rosacea, acne and other sensitive skin conditions, Jane Iredale makeup evens the skin's tone while actually nourishing, soothing and protecting with natural ingredients. Jane Iredale ... as nature intended. 

As one of the original mineral makeup lines, Jane Iredale sets themselves apart from the competition by offering a wide variety of cosmetics for the face, cheeks, eyes and lips in every color imaginable. You'll not only be able to create any look you desire, but that look will last all day long -- without harming your skin. 
Jane Iredale Amazing Base, PurePressed Base, Powder-Me SPF, Dream Tint and Lip Drink are now recommended by the Skin Cancer Foundation, which means you can trust these popular products to provide SPF 15 and higher water-resistant sun protection without causing sun sensitivity or skin irritation."


Okay, here's the scoop on my new favorite products that all had a great score of 2!


 I love her Dream Tint.  It's an oil free tinted moisturizer that also has an SPF 15. It hydrates, prevents water loss, calms inflammation, and improves the skins elasticity. It's good for people like me, who don't like a heavy feeling of makeup. You can wear it alone but it's great to use as a primer before adding some powder. Plus, it's an Allure reader's choice award winner and it's recommended by the Skin Care Foundation!












After applying my dream tint, I love the Pure Pressed Base Mineral Foundation with an SPF 20. This powder looks sheer and semi matte, and feels weightless. It's a powder, foundation, sunscreen and concealer all in one! It's water resistant and highly pigmented. It's oil, talc, paraben  and colorant free and is also recommended by the Skin Care Foundation. I like that I get coverage from this powder but I don't feel like I'm wearing any makeup. 

For those of us who need help looking more awake, concealer is necessary. I love Jane Iredale's Circle/Delete Concealer. It's an eye treatment as well as a concealer because it contains conditioners such as jojoba esters and avocado oil, both which are high in vitamins A, C, D, and E. It even has green tea in it! It's very creamy and easily glides on your skin. I also like that it comes with two shades so you can get a better match for your skin. I start by applying the darker shade and then blend in some of the lighter one. It also won Allure's Editor Choice Award. 

My last favorite new product is her Moonglow Golden Bronzer.  It's a set of four different golden bronze shades that are perfect for your eyes, cheeks, and lips! It's made with 24-karat gold flakes. This bronzer is perfect for those who were blessed with fair skin like moi! It has the perfect amount of shimmer. You can wear it in the day or brush it on your shoulders and décolleté at night! This product also won the Allure Editors' Choice Award in 2007








I am very happy with my new, natural, healthy makeup. I highly recommend that you give Jane Iredale's makeup a try.  You can search on her website and find a place that carries her products.  Also, Nordstrom sells some of her products online, but only a few of their stores carry her products. If you are feeling more brave, you can order online through Dermstore. Dermstore is a great online makeup and skincare site that always ships your products for free and gladly accepts returns. Also, it's a great place to read reviews. All of the products that I wrote about received high reviews and that's why they are shopper's choice products.  If you find a product you like on their site, set it up in your favorite and you automatically get an extra 10% off!


PS- Still curious about minerals? Read what Jane has to say about minerals.


PPS- All Jane Iredale make is paraben free and never, ever tested on animals.

Breathwork Follow- Up

In my last post, I wrote about all of the benefits of breathwork. It's only been a few days since I've tried to incorporate breathwork into my daily routine. I've noticed it's very easy for me to set aside time in the morning. Being that it's just me and Raven home at that time, I'm faced with very little distractions. Even though I know the benefits are huge to practice breathwork before going to bed, I haven't been very consistent. My husband has been working late hours, so I have been going to bed later. Sometimes after I read, I just lay down in my bed and do some breathing. (which usually doesn't last for very long because I fall asleep) Also, the weekend was a bit of a struggle because I didn't have my normal routine. On Saturday, I didn't do my breathwork in the morning. Throughout the day, I felt more anxious and frazzled. Another challenge I've had is I find it very difficult for me to just sit and focus on my breath because random thoughts pop in my head constantly. Another annoying distraction has been my allergies. I'll be sitting quietly and then have a sneezing attack. Now I keep my box of tissues close by! Overall, I'm feeling happy with the results so far. My goal for now is consistency. I'm trying not to worry over how many times my mind wanders. For now, it's just about making breathwork a habit.

The second cd of "Breathing: The Master Key to Self Healing" by Andrew Weil, M.D. includes eight strategies and three tips. So far I've been working on the first four strategies. I encourage you to try one or all of the them. Let me know if you do!

1. Following Your Breath
Simply put your attention on your breath without trying to influence it. (So hard for me, because I've noticed that I'm often taking shallow breaths.) Notice the contours of the inhalations and exhalations. When your mind wanders, which it will most likely do, just gently bring your attention back to your breath. He encourages you to make it a practice to observe your breath a few minutes a day. You can start doing it for two to three minutes in the morning to open your session of breathing exercises. Also, you can lengthen your time as a form of meditation. I find myself following my breath throughout the day. It's helped me to be more aware of how I'm breathing. I like to start with this before every session like he suggested. I think it's a good way to prepare for deeper breathwork.

2. Begin with Exhalation
Start by observing your breath how you usually experience it: in, out, in, out. Now reverse your conception of the breath cycle and begin each breath with an exhalation. (out, in, out, in) Do this for a few minutes without trying to influence your breath. You may be wondering what's the point of starting with an exhalation? Well Dr. Weil thinks that by doing this you're learning greater control of the breathing process and you'll be able to deepen your breathing by increasing the amount of air you move out. He recommends that you do this for a few minutes after an initial period of following your breath. I found this a little hard at first and I noticed I had to focus more. My mind didn't wander as much.

3. Squeeze More Air Out of the Lungs
The secret of increasing breath is to increase exhalation, rather than to extend inhalation. You have greater control over exhalation, and the muscles controlling it are more powerful. By squeezing more air out of your lungs, you'll take more air into them. Take a deep breath through your nose, as deep as you can. Let it out through your mouth, and when you think you've gotten to the end, try squeezing more air out. Squeeze a little more... and a little more. You should feel the effort in your ribs. I found I was able to squeeze more air than I thought. Usually my inhalations are longer than my exhalations. I noticed that when I did this, it helped slow down my breathing and make it deeper. I practice this for a few minutes after strategies one and two.

4. The Stimulating Breath
The Stimulating Breath is based on a formal pranayama breathing technique called the Bellows Breath. He calls it the Stimulating Breath because its purpose is to raise the energy of the nervous system and increase alertness. (Sounds perfect for CFS, right???) The idea is to breathe in and out rapidly through your nose, keeping your mouth lightly closed. Your inhalations and exhalations should be of equal length and as short as possible. You could even get three cycles per second. It produces a rapid movement in the diaphragm, which makes it a very noisy breath. When I did it, Raven got up from sleeping on her bed. She was very concerned and excited. This way of breathing reminds me of how she sounds when she's sniffing.

This is a more tiring strategy. You may even notice your body temperature rise slightly. He advises not to do the Stimulating Breath for more than fifteen seconds at first. I personally had a hard time doing it for even that long. I think that's mainly because I'm super congested with allergies. After you do the Stimulating Breath for fifteen seconds (or less), maintain a few minutes of regular breathing. He recommends that you slowly increase the time by about five seconds or so, until you have worked up to a full minute. I can't imagine doing it for one whole minute. But it's a worthy goal!

On the cd, we did a few more cycles of fifteen seconds followed by regular breathing. I did notice that it made me a little bit more alert. I can see myself doing this at various parts of the day when I'm lagging. Although, it may not be a good one to practice out in public.

Healing Power of Breathwork

As I mentioned in my last post, I've been feeling anxious lately and it's really effected my sleep. One thing that always helps when I'm feeling frazzled is to sit in my comfortable chair, enjoy some peace and quiet, and focus on my breathing. (and try to not let my thoughts interrupt my calm state of being) I used to have the habit of doing this for five minutes in the morning and five minutes before I would go to bed. But somehow I just got out of the routine. I really have no excuses, so I'm now trying to get back into my quiet time groove.


In order to get motivated, I decided to listen to a cd that I found very helpful. It's called, "Breathing: The Master Key to Self Healing" by Andrew Weil, M.D. The first cd is a lecture where Andrew Weil talks about the importance of breathing and gives tips. The second cd has different exercises for you to try and he walks you through them. 


Andrew Weil is an integrative doctor who believes the body can heal itself when given a chance. He uses the best alternative and conventional methods to heal this patients. His first option of course is to go the natural route, such as dietary changes, stress reduction, herbal remedies and breathwork. He got interested in breathwork by studying yoga (pranayama) and osteopathic physicians. He did some experimenting himself and then began prescribing it to patients. He's seen amazing results! Patients have improved digestion, improved circulation, gotten rid of insomnia, and diminished panic attacks. He practically recommends breathwork to all his patients now since stress is the primary cause of most illnesses. He believes that breathwork is a powerful technique to center your mind, help you work more effectively, and deal better with everyday challenges.


 Breathing is the only function we do completely consciously or unconsciously. Imbalances of the autonomic nervous system are the root of many health problems. The ANS affects heart rate, digestion, respiration, etc. Whereas most of the actions are involuntary, some such as breathing work in tandem with the conscious mind. It is divided into two subsystems: the parasympathetic nervous system (responsible for stimulation of "rest and digest" activities) and the sympathetic nervous system ("fight or flight" which allows your body to function under stress). They both usually work in flow.  However, most people have overactive sympathetic nervous systems due to their stressful, busy lives. When your sympathetic nervous system is constantly in fight or flight mode, it can lead to high blood pressure, irregular heart beats, insomnia, cold hands, etc.  Breathwork increases the parasympathetic tone and your heart rate slows down and your blood pressure lowers. 


Breathwork really is the master key to good health. Best of all, it's free, requires no special equipment, simple, free of toxins, and it's right under your nose! 


Here are some tips he provides in the cd:


1. Observe your breath. Just pay attention to your breathing. If your mind wanders onto your thoughts, just bring it back to your breath. It will help keep your mind in neutral.


2. Try to focus on making your breath deeper, slower, quieter, and more regular. He believes these are qualities of good breathwork. (Instead of rapid, shallow, noisy and irregular, which show you're in a state of mental upset.) Over time your breath will change, and you'll feel better and at ease. 


3. Change the way you think about breathing by starting with an exhalation first. By doing this you can learn to take greater control of your breathing.


4. Practice abdominal breathing, allowing your belly to go out as you take a deep breath. He also recommends it's good to practice breathwork in comfortable clothes that aren't restricting so you can do this!


5. Practice anytime in the day. He likes to practice in the morning before he meditates, before he goes to sleep and another session in the day if there is a special need for it. He recommends that you practice a few minutes two times a day, every day. When attempting to change rhythms you need to be consistent. 

After listening to his cd, I was determined to schedule in time to practice my breathwork. I've been practicing for two days so far. I even practiced today after I went to gentle yoga. I really got my breathing on! My routine has been to practice in the morning after I eat breakfast, get ready and walk my dog. That's always the part of my day where I can get panicky with my to-do list. So it's a good time for me to center myself. I immediately feel calm and focused. At night, I practice while sitting up in my bed. I definitely fell asleep quicker and was more at ease. If I wake up in the middle of the night, I try to do some breathwork instead of looking to see what time it is. If I find I'm getting frustrated at a traffic or a slow driver, I take a few minutes and focus on my breathing, with my eyes open of course. I really want to set this as a goal for myself. Do I think it will cure me? No. I don't think there is one magical thing that can cure CFS. But it certainly can help me deal with the stresses of living with a chronic illness. 

I encourage you to practice and let me know how it goes. I'm currently trying out a different strategy each day and plan to post more about technique and strategy another time. This post is already long enough. I'm almost out of breath. 

If you're interested in checking out this cd, click here