Physical

The Art of Holiatry (hoh lee a tree)

The Art of Holiatry Triangle Explained

 

The Art of Holiatry (pronounced “hoh lee a tree”) or holism or wholism engenders the case of the ENTIRE patient from all aspects including social, psychological, and physical.  Basically, our insides, our outsides, and then how our little person that we created (us) shows up in the world.  Let’s start by defining each of the three subjects that make up the Art of Holiatry, shall we?

Physical

Let’s start with physical because that is the easiest to define.  It has everything to do with nourishment and movement.  Basically, diet and exercise…but that sounds boring, right?  I like nourishment and movement much better.  Nourishment is anything you stick in your mouth, breathe in, or otherwise put on your skin.  I believe that a whole food, plant-based diet is the best not only for our physical well-being and it makes me feel like a super-hero, but it also makes me a hero in saving animals and saving the planet.  In other words, I’m out to save the world!  Choosing to eat a whole foods, plant-based diet truly makes me feel like a superhero!

Movement is defined differently for all of us.  Mine is a bit on the aggressive side, but not as aggressive as kickboxers and the martial arts!  Who knows?  Maybe someday…but in the meantime I am a mountain bike enthusiast, a dabbler in running and spend a couple of short bursts in the gym and doing yoga.  What do you do? It’s different for everyone and THERE IS NO WRONG WAY!  Are you a walker, hiker, swimmer, surfer, cyclist, skier?  I don’t care what it is…dance!  But do something in the movement department!

Psychological

Next comes psychological which to me sounds much more pleasant when you think of it as your mind and spirit. Your mind because of knowledge…any kind of knowledge.  Formal education, life experiences, you name it. Everything having to do with learning and as you saw from my last post, I am a student 4 life!  I don’t want to ever stop learning and becoming.  The other is our precious spirits.  You have a spiritual side of you whether you are in organized religion or not.  Who or what is your higher power?  I believe in God and those who know me or have been on my podcast know that, but I know we are not all in that cookie-cutter life.  Whatever your religious practice…embrace it!  Live it! Love it!

Spirit also includes things like meditation, self-care, your soul, spending time with yourself to learn of your greatest desires.  Sometimes your spiritual self just wants to let go and have some fun!  Let yourself have recess!

Social

That brings us to our third and last part of our whole – Social.  Once you have yourself on a pretty even keel of physical and psychological, it’s time to share your love, knowledge, and service with the world!  It’s time to show up in your companionships and relationships outside of yourself.  A little bit of you given away creates lasting impressions and forges friendships that can change you for the better (or sometimes for the worst)…either way, they are learning experiences to teach you more about yourself and how to be a healthy contributor to your relationships.  How do you show up in the world?

Positivity Happens

At Lauri’s Lemonade Stand, we are embarking on a journey to explore these three aspects of holiatry and how I can help you in the discovery of self and charging up to that next chapter of our lives with conviction and truth, confidence and love, and kick some serious ass!  It’s the whole reason I wrote my book last year called Positivity Happens – It’s all about The Art of Holiatry, personal stories in each of the three subjects above and then, guess what?  A 30-Day Positivity Challenge just for you!

Lauri's book, Positivity Happens published in 2018

3 Foolproof Ways to Eating Healthy by Samantha Russell

Samantha Russell, Live The Whole

3 foolproof ways to make healthy eating really work for you

by: Samantha Russell with LiveTheWhole.com

Healthy eating is hard to stick to. Sometimes it feels like the whole world is against you, with birthday parties, food-centered holidays, and potluck parties every second weekend.

I recently did a bunch of interviews with hard-working and accomplished women who all struggle to eat in a way that feels good to them. The number 1 thing they identified as getting in their way the most was consistency.

They all have so much knowledge about health, nutrition, and the way the want to be eating – but feel like life just constantly throws them curve balls and encourages them to eat more cake, buy more ice cream, and make exceptions to their plan all the time.

So, how can you make healthy eating actually work for you in a consistent way? Here are 3 foolproof ways to make healthy food choices your automatic ‘go to’ every day.

Step 1: Set SMART goals

Goals are great – you probably have them for your career, and maybe even your relationship, but have you stopped to formulate some great food and eating goals as well?

Just like any other goals in your life, healthy eating goals need to be SMART, or

Specific

Measurable

Attainable

Resonates with you, and

Time-managed.

This means you have to think hard about exactly what you want to do, how you’ll measure your success, how to make the goal realistic for you and fit into your life, and when you’re going to pause and assess how things are going.

The problem with most healthy eating goals is that they go something like “I’m going to start eating better”, or “I’m going to cut down on carbs”, or even “I’m quitting sugar from now on”. There’s nothing wrong with trying any of these, but you’re going to need a better plan if you want to succeed.

For example, a SMART goal for “I’m quitting sugar” is:

“For the next 2 weeks (time managed), I am not going to eat or drink any sugar or added sweetener (specific + measurable). Instead, I’ll have a piece of fruit and drink green tea if I feel I need a little something extra (resonates + attainable).”

Step 2: Plan your meals the night before

Meal planning is the most helpful action step you can take to make healthy food choices easy – because you’ve already made them.

Simply sit down for 5 minutes before you go to bed and write down exactly what you’re going to eat the next day. Breakfast, lunch, dinner, snacks, and drinks.

Yes, even if it involves looking up the menu of a restaurant. By making food decisions when you’re relaxed, not hungry, and can give them your full attention, you’ll make way better decisions that are more in-line with your goals.

Now, with the food decisions already made, all you have to do is stick with them. If you feel like you’re going to struggle with that, this is where step 3 comes in.

Step 3: Have an emergency recovery plan

No matter how SMART your goals are, or how much planning you do, there are definitely going to be times when it’s still hard to make healthy choices. Consistency is really key when you’re habit building, so I like to use the superpowers of

  • The bigger picture,
  • Meditation, and
  • Switching gears

To help stay on track.

No matter how dedicated you are to changing your eating, stress, tiredness, and social pressure (to name just a couple of things!) can all make some really convincing sounding arguments as to why you should choose fast food tonight and “start eating healthy again in the morning”. Sometimes that’s ok, but when it’s happening multiple times a week, you’re not going to reach your goals.

So, when you can feel temptation or stress getting the better of you, take a moment to think about the bigger picture of why you want to eat healthier. Is it to be a good role model for you kids? Feel better in your body and be confident you trust yourself with food? Or to avoid carrying on the family history of type-2 diabetes and high blood pressure? Thinking about this bigger picture helps keep you motivated and on-track.

Some Lauri’s Lemonade Stand Podcast episodes that are great for this:

Interview with Katie Arms – take a moment out of your day to find out how Katie took a massive life-curveball and made it work for her on every level.

Interview with me – learn more about my struggle with change, eating, and consistency and how I personally made lasting change.

Interview with Makeda Pennycooke – learn how to transform you fear and make yourself feel safe.

The second secret weapon is meditation. You’re not going to want to do it – but trust me, put an app like headspace on your phone and when you feel yourself going off track in a way you don’t like, pop in your earphones and take a 5 minute timeout. Sometimes that’s all you need to refocus and get on with your day (and stick to the food plan you made the night before).

And finally, when you feel cravings creeping up on you, try mentally switching gears. Research shows that taking a break and doing something totally different with your brain reduces the intensity of cravings. In fact, the research was done using the game ‘Tetris’, which you can put on your phone right now. Fun, and helps you stay healthy.

The process of making healthy eating a habit is really all about practice, but it’s also about being prepared. Don’t expect (or even aim for) perfection, but you can definitely make healthy eating easy and automatic if you follow the 3 steps outlined above. Every great choice you make creates a positive cycle of self-trust, momentum, and motivation that can move your forward each day – towards a happier, healthier you.

About The Author:

Samantha runs Live the Whole and is certified by the Institute for the Psychology of Eating in the US, has a certificate in clinical and pastoral counseling from the University of Glasgow in the UK, and has a degree in psychology from Massey University in New Zealand.

Sam specializes in helping clients manage and heal their relationship with food, body, and self. She uses a blend of positive psychology and mind-body-nutrition connections, along with traditional coaching and counseling methodologies. She works together with clients to uncover the root causes of unwanted eating so they can feel happy, free, and in control.

We would love to hear your feedback so drop us a comment below – we read them ALL!

5 Analogies I Learned While Riding My Bike

Analogies I Learned While Riding My Bike This Morning
Fancy’s Neptune’s Net Ride
     1)  Enjoy the Moments  My bike ride this morning took me through neighborhoods, long stretches of farmland where they were growing artichokes, bell peppers in yellow and red, celery, and acres of sod.  It went past a naval station, a shooting range, hiking and camping areas, and miles of beach along the Pacific Ocean where people were walking their pets or out in the water surfin’ it up.  Don’t forget to look up every once in awhile and enjoy your surroundings.  We get so busy with life that we forget to look up and enjoy these little moments of beauty that surround us daily.

Artichoke Field

     2)  Share the Road  This morning found me on a lonely 30-mile ride and while it was beautiful, it’s much more fun to bring a buddy.  I enjoy riding with my husband or friends or my daughter.  Due to different levels of fitness, I highly recommend a tandem.  It evens up the odds in a hurry and it’s easier to visit.  While tandems are certainly fun, you have to work “in tandem” or it’s literally a train wreck.  Which foot to have on the pedal when you start, which foot you will put down first when you stop, shifting your weight carefully so you don’t weeble-wobble and fall right over.  Share your life.  It is much more fun when you have a buddy to share the road or to simply go “in tandem”.
 Lauri & Eddy in Tandem
          3)  Think Happy Thoughts  Let’s face it, this life can be a cess pool of negativity.  Here’s an example of that on my ride this morning…it was 46 degrees and I hate the cold.  My Garmin wouldn’t work so I wasn’t able to see how far I went, how many calories I had burned, what time it was, and how my heart rate was doing.  There was a horrible head-wind that made me work much harder on the way home.  It took ten minutes longer than my ride out.  My fingers were freezing and at one point I couldn’t feel my toes.  Some of the drivers definitely are NOT observing the 3-foot rule and made me nervous coming so close.  And some parts of the beach ride just smell plain fishy…and I don’t like fish!  Why did I do this by myself?  I should have just stayed home.  Here’s what actually happened…I was cold for awhile, but reminded myself of how blazing hot it had been this summer and was glad for the change in season that finally appeared.  My Garmin didn’t work so I decided to just enjoy the ride and not worry about my heart rate or how long it would take me to finish.  I was cold during spots, but enjoyed the morning sunshine as it warmed me up to get through the next cold spell.  The headwinds are a blessing in disguise as while I’m slower, they make me stronger.  I was grateful for good health that allowed me the opportunity to ride my bike and for the quiet time it provided me to think of all these analogies!
 Positivity Face
          4)  Embrace Your Own Journey  While there were not a lot of other cyclists out as early as I was this morning, I passed a few.  And then one passed me!  My initial reaction is always, “Man, I’m slow” or “Speed up!  Quick!  Don’t let this guy pass you!”  Why?  Why do we compare ourselves to others so often?  I’m enjoying my Garmin-Free bike ride over here moving like molasses through this headwind…I don’t need to compare myself to the rest of the world.  Embrace your own journey in this life.  There is no one else like you, period.  So why would you want to take someone else’s journey?  This is yours…own it.
Mountain Bike Journey
          5)  Always Another Hill  My tooshie is sore after all the hills.  I admit it.  But there is always another hill.  Those hills build character, strength, resolve, and tighten my rear end.  That’s a huge benefit!  I ride with a group of guys on Thursday afternoons and one hill in particular is called “Power Line”.  It is insanely steep and it takes just plain power and grit to climb.  A few weeks ago, one of the guys told me he’d never made it up so I climbed with him and became the best little cheerleader you could imagine (without pompoms of course).  He made it!  And you know what?  Last week we went to that same hill and he did it again and it wasn’t as hard as the first time.  Those hills make you stronger and give you the confidence to tackle it again.  In life there is always another hill.  I enjoy the downhill and the coasting, but I know that hills are just a part of my life.  Just as in my bike riding (whether mountain or road), they are building muscles, creating experiences, and giving me confidence to tackle even bigger hills in the future.
  MTB Climbing Hills

Breaking the Rules

Bright Lines

     I have friends from many different faiths.  Some of my friends and even strangers have asked me how I can be in what they deem such a “rigid” faith.  So many rules…so many restrictions.  But I believe that rules bring freedom.  Enter in:  Bright Lines.

Line in the Sand

     The proof is in the pudding…or jail.  Yes, jail.  Very simply put, there are rules set in place that if you break, you go to jail.  In jail all of your freedoms are taken from you.  Now, someone else is in charge of what used to be your decisions.  They decide what you get to eat, to wear, and where you can and cannot go. You no longer have control over your life because you broke the rules.
     Just recently I was introduced to the concept of Bright Lines.  I looked it up on Google and here is what they had to say:  “A bright-line rule is a clearly defined rule or standard, composed of objective factors, which leaves little or no room for varying interpretation. The purpose of a bright-line rule is to produce predictable and consistent results in its application.”
     Let me give you a few examples of Bright Lines in my life so you can see that you have Bright Lines already established in your life as well.  I have a Bright Line that I have drawn about never consuming alcohol or doing drugs.  I will not eat any animal products or watch R-rated movies.  I even have one for never driving over 37 mph in our neighborhood because the cops are always perched somewhere and I don’t want a ticket!  These particular Bright Lines keep my body happy and cheerful physically, my brain happy and cheerful mentally, and my bank account happy and cheerful for not getting that speeding ticket!
     There have been times in my life that even though those Bright Lines were established in what I thought to be in stone, I broke.  I’m not talking about coming up and putting my toe right against the line.  I’m talking about wiping the line away, jumping completely on the other side, feeling a moment of exhilaration for having broken the rules, and then eventually feeling guilt over my decision and the inevitable consequences.

Consequences Ahead

     You have every freedom in making your decisions, but you are not in charge of the consequences.  Good or bad, you do not have control over the consequences of your decisions.
     The reason I am introducing this Bright Line concept to you today is that no matter what your past has been and the rules that we have all broken, we can begin today to set up new Bright Lines for ourselves.  Maybe it is something as simple as developing a habit to brush your teeth in the evening and not just in the morning.  (My dad is a dentist and I’m still working on this one!)  Maybe it is to not say something critical to anyone today, especially your loved ones.  Maybe it is not to have critical thoughts towards yourself.  Maybe it’s a bigger goal that you have in mind.
     Whatever your goal is, draw a Bright Line and as my friend and mentor, Susan Pierce Thompson says, “Simply Resume”.  Don’t beat yourself up over having crossed the line.  Just draw another one and resume.  I wish you good luck with your Bright Lines!  Sending love to you wherever you are in your journey.

Fighting Back When Depression Seeps In

A Story of My Best Friend’s Depression
The Back Story

     Have you ever had one of those days?  Or maybe one of those weeks, or months, or a year?  How about multiple years?  Well, this is a story of my most precious friend in the entire world who was in his second year of things not going well at all and me being in such a dilemma watching him suffer that I just had to figure out some way to help.  My best friend is my husband and he was drowning.

Eddy in Thought

     The back story all started when his mom passed away in March of 2014.  No, I think it actually began around December of 2013 so let’s begin there.  Our family-owned business was doing great!  While we are a very small company, we had always seen an increase every year or at least stayed level, even during the recession.  We had been in business for ten years and decided it was time to expand our space.  We spent quite a bit of money with upgrades and of course the new rent amount, double the utility bills…you get the picture.  Not two months later everything stopped.  Quite literally stopped.  I swear that our clients were abducted by aliens and left the planet for at least six months.  Business was that bad.  That’s enough to cause anyone stress, right?
     Enter mom falling again and going into the hospital.  She was in ICU for awhile, began to get better, was moved to the rehab facility that we didn’t like much and during this whole transition, my hubby contracted bronchitis.  Not only is bronchitis a knock-down, drag-out illness, but it rendered him unable to visit his mom for fear of getting her sick in her current condition.  While he was on the mend with crazy antibiotics and rest, mom took a turn for the worst while still in rehab by catching a deadly form of pneumonia that put her back in ICU to what would become a fight for her life that she was unable to win.
Loss of Mom
Not only was business bad and he was sick, but his mom had passed away which is always a heart-wrenching thing.  He was close to his mom, taking her out to dinner on Wednesday nights and us having family dinner with her and the rest of the family every Sunday.  While after 5 weeks of her being in the hospital it wasn’t completely unexpected, it changed everything.
A couple months of sadness pass and we enter the summer months.  Business still isn’t going as well as we would like and while his mom and dad had a trust (WHICH I HIGHLY RECOMMEND) so that things run more smoothly, you still have to take care of things…lots of things.  Bank accounts, the house, furniture, knick-knacks, jewelry, the dog, and enough Christmas decorations to light up the White House…you get the idea.  That’s when the shingles hit.  More antibiotics, more rest.
Then come your first set of holidays without your mom with whom you’ve spent every Christmas with the exception of maybe one or two from the time you were born.  No one feels like celebrating, much less decorating, even if you have White House worthy decorations.  That can just be tough.  Really tough…more depression.

Tentative Eddy
January rolls around and he feels a little ambitious.  The business picks up just a tad and he starts riding his bike again, but this time he isn’t recovering very well.  Gym workouts?  Same thing.  Sore for too many days than you should be sore.  He hates going to the doctor so he toughs it out for a few months to around the one-year anniversary of his mom passing and takes a little fall on his bike.  Nothing major, just a little “owie” on his elbow that starts to get better until about two weeks after when the scab gets bumped off and it gets infected.  So infected that his one arm looks like Popeye (no joke!) and of course we were out of town so you end up at an unfamiliar urgent care.  Dual shots of antibiotics in both butt cheeks (writhing on the bed kind of pain for those shots!) and oral antibiotics just for kicks….let’s just knock this out along with any good flora you might have had left in your intestines up until now.

     That was the last straw.  He felt so miserable, so depressed, couldn’t work out, didn’t want to go anywhere or do anything.  I imagine that this is the definition of a permanent funk that just won’t go away.  It was awful to watch.  It didn’t matter what I did or how much I tried to “pump him up” as Arnold Schwarzenegger would say…it just wasn’t enough.  I felt completely helpless as to how to help.

     As a last ditch effort, we tried what I call a “voodoo doctor”.  Tons of blood tests run, loads of supplements taken (and when I say loads…I mean LOADS), more blood tests in certain intervals.  No dice.  My man was shot so full of holes you could strain spaghetti through him.  His body had been hurt multiple times, his heart hurt over the loss of his mother, he couldn’t work out because it was debilitating which left his self-esteem in the toilet, and work wasn’t altogether going well either.  Sleep was the order of the day and the more of it the better.  I had to do something!

The Physical Plan

I am a Certified Holistic Health Coach, have taken classes through Dr. John McDougall and received a certificate in plant-based nutrition through eCornell University.  I started researching everything I could about healing your immune system while my husband started reading books on the subject.  While there is a ton of information out there and only varied opinions on the subject, we made a plan to repair his health.

     We started a 5-day juice fast following the incredible recipes out there by Joe Cross from Fat, Sick, and Nearly Dead.  (He has the best ones out there, hands down…although anything that juices a turnip ends up like smelly gym socks or disgusting body odor, so I don’t recommend anything with turnips in it!).  Admittedly, after day 2 we were so sluggish that we decided to add a light, healthy dinner as we just couldn’t function at work without more food in our guts, it was wonderful and it made me feel great!  It was the perfect re-boot for our bodies.
We then followed up with a 21-day elimination diet that took out known trigger foods.  All that means is that while you may not have a specific allergy to a food, you could have some sort of reactions to particular foods.  We eliminated gluten products, corn, and soy because while they recommend also nixing dairy, we are already vegan so no worries there!
We then followed that up with a 2-week round of Arbonne’s pre-biotic/pro-biotic packets once per day.  Needless to say…it worked!  While it took several months to re-gain strength and endurance (imagine not working out for 18 months…you’re a bit out of shape), but he’s doing fantastically well physically.  He’s not 100% yet as I can still beat him uphill on a mountain bike, but he’s sticking right with me now so I know it’s only a matter of time before he will be kicking my rear end again!

 

The Emotional Plan
What happened with the emotional part, though?  I can hardly wait to tell you!  This is by far the most interesting and fun endeavor I’ve undertaken…all in the name of love and hope!  I call it Eddy’s 60 Days of Sunshine and it brought my hubby’s soul back from the dead…literally. (You can download it for FREE when you sign up for my weekly emails on my website HERE)
I got to thinking that the only way to reverse engineer something is to do the opposite of what got you there in the first place.  The negativity had built up over a period of time.  It snuck in until it had taken over the physical, mental, emotional, and spiritual body.  While we had fixed the physical part which in turn helped the mental state, the emotional and spiritual still needed a tune-up.
Enter a plan that included friends and family.  I printed out 2 months worth of calendars for a total of 60 days and made a list of all friends and family members I could think of that cared about my best friend.  The list totaled over 80 people.  I then started making phone calls, texting, Facebook messaging all of them.  I assigned one person each one day and the only guidance I gave them was to just check in, see how he was doing and let him know they cared and loved him and why.
At first I decided not to tell him what was happening.  Let’s just say that he was so far down what he would later call a “wormhole” that he didn’t even figure it out or get suspicious until day 16!  Day 16!!  I was at my mom’s and out of town for the weekend when he called me and I had to confess what I was doing.  When I told him it was day 16 he was flabbergasted.  I had to tell him who had been assigned which day just to convince him.
He will admit that at first it seemed a bit saddening to learn it wasn’t the “universe” just reaching out to him in his time of need, but I figured we are instruments in the Lord’s hands and he has a lot to do so he uses us to answer others prayers for help.  Even if they don’t realize they need the help.
Some sent him texts or emails.  Some took him to lunch or dinner.  Some called and visited for an hour.  It was an awesome experience to watch that much love being shown for one individual.  And you know what?  It worked!  The 60 days ended with a trip up to San Francisco for him to play a golf tournament with his buddies and visit old friends.  The perfect ending to a perfect 60 days.

     My only dilemma as the days were coming to an end was how to keep the love going.  I created a Facebook page dedicated to him and invited all of his friends to post about their experience they had on their assigned day.  On day 60, I added my hubby to the group and he was able to read their messages.  He will then be able to go back and read them when he’s feeling blue.  He is also more connected to some long, lost friendships that had needed some attention.

Eddy Smiling

     The best side effect getting out of this depression was the reaction from the friends and family I had asked to participate.  I did not anticipate the good will felt, the love felt of service being rendered.  The gratitude of those people that they were made a part of something bigger that quite literally saved a life.
Today I am grateful again for my husband who supports me in all I do, even if it’s off-your-rocker kinda crazy (which lots of my ideas are).  I am grateful to all who pitched in to make this project work.  I am grateful to my daughter who would help me text and make some calls while we ran errands to set up the next week’s participants.  It worked!
Eddy & Lauri Cycling

While I am not a clinical psychologist and you should seek professional help if you are depressed,
this worked for us and I am so happy it did.

 

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