We asked five Hidden Springs wellness practitioners for summer self-care tips for each of “the four pillars of health:” exercise, nutrition, detoxification, and the healing power of your mind.
John Hacker, the Hidden Springs Fitness Center Director, shares:
Although summer is a great time to be outside and exercise, it’s not the time to quit going to the gym. We need regular strength training all year, even when we are walking, hiking, swimming or biking. Otherwise we risk losing muscle mass. A strength training session just once a week can maintain, and even build muscle mass. We have a great strength training class at Hidden Springs, where I personally supervise everyone’s workout. We have a lot of fun together and it’s a great way to build lean body mass.
I remind people to be careful about exercising in the summer heat. When exercising, make sure you don’t get overheated to the point of heat exhaustion, drink enough water to stay hydrated, and take enough electrolytes to replace what you sweat out. The heat can be a great training venue, but you need to respect the extra stress it puts on the body and take it easy at first. Have a great time staying fit in our glorious Southern Oregon summer!
Brigid Crowe, a Hidden Springs Naturopathic Doctor, shares:
Summer is a time for socializing with family, friends and community, which is incredibly supportive of our health. However, hot dogs, chips, alcohol, soda, toasted marshmallows, ice cream, iced coffee drinks, and packaged snacks may sneak their way into our diets during camping trips, barbeques, and lounging by the pool. That can quickly derail our health.
Instead, I ensure there are plenty of organic, healthy ingredients on hand to prevent impulsive eating or packaged snack attacks. My suggestion is to have vegetables, especially the dark leafy greens, be 1/2 of your plate — even breakfast, if you are daring! Another ¼ of the plate is for healthy forms of protein (seeds, nuts, beans/legumes, fish, chicken, turkey, etc.) provided they are free of chemicals. The remaining ¼ is reserved for healthy fats (such as coconut & olive oils, avocados, olives, and seeds) as well as whole grains (such as quinoa, millet and amaranth). What about fruit? Fresh nectarines, cherries, berries and watermelon will be available soon. Yum! Delicious and full of nutrition, but too much can spike your blood sugar, so practice moderation.
My summer tips? Shop the farmers’ markets, experiment with new salads. Throw veggie kebabs on the grill. Drink plenty of well-filtered water (from glass or stainless steel). Brew herbal teas in the sunshine. Make your own popsicles. Make bean spreads and olive tapenades for dipping fresh veggies. Pack a small cooler with fresh, nutritious snacks when heading out on summer adventures. These are a few ways to “treat” yourself and your family to robust health all summer long.
Bonnie Nedrow, also a Hidden Springs Naturopathic Doctor, shares:
I have two summer detoxification tips. First, sunscreens. Most sunscreens are very toxic, especially those with oxybenzone, vitamin A, and fragrances. Your best options are sunscreens with zinc oxide, titanium dioxide, mexoryl SX, or avobenzone 3%. Zinc oxide and titanium dioxide are mineral sun blocks. MEXORYL™ SX is an effective FDA-approved organic filter designed to protect against short UVA rays. Avobenzone is an oil soluble ingredient that absorbs the full spectrum of UVA rays and demonstrates low toxicity in studies. After being in the sun, apply an anti-oxidant after-sun product like Aubrey’s After Sun which you can purchase at the co-op, or Skin Protect, made by Natura, our own local nutriceutical company.
My second detox tip is the summer version of our Fabulous Four Day Fat Flush Cleanse Class coming up July 10th and 24th. It’s the best way we know of to get rid of fat-soluble persistent organic pollutants (POPs), which are the most difficult toxins to get out. POPs are the toxins that often make it very difficult for people to lose weight, especially that last 5 or 10 pounds. Since these toxins are stored in fat, the body needs extra fat to store them. We teach this class in two evenings, and it’s an easy cleanse. Students help each other build on the momentum of the good feeling from the cleanse to create new lifestyle habits to feel even better. Students are enthusiastic about how they feel afterwards and the long-term results have been very gratifying.
Dr. Rod and Brooks Newton, teachers of courses on the healing power of your mind, share:
How can we use the power of our minds to create a great summer? By learning to use our thoughts and emotions effectively. We often inadvertently use our thoughts and emotions in ways that worsen the very problem we want to resolve.
For example, we may want to lose weight, so we force ourselves to do certain things (like dieting), while ignoring emotions like hopelessness, guilt, frustration, and anxiety that may arise as we try to make changes. “Doing and denying” doesn’t work. In fact, our subconscious mind is like a personal secretary that doesn’t understand words but does understand images and responds to strong emotions. This means that when we are feeling frustrated but denying it (while telling ourselves that we want to lose weight), our subconscious mind responds to our suppressed frustration anchored to “weight.” Our subconscious says, “Yes boss!” and supports us to create weight! Where did you think those cravings came from?
Our summer mind tip? Create a compelling image of yourself being slim and fit (or whatever you want to be) and welcome any uncomfortable feelings that might come up. “Visioning and embracing” works. You are giving your subconscious mind a clear, positive message: “slim and fit,” anchored to welcomed (not denied) emotion. Your subconscious says, “Yes, boss!” and supports you to become slim and trim.
Anyone can use this powerful re-frame. Those who do report remarkable results, such as improvements in chronic health problems, increased ease and effectiveness in their lifestyle and relationships. For more information, check out www.thechipractice.com.
Summer is the perfect time to create a new, healthy life experience. For information on all our programs, call 541 488-8858.