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I’ve been focusing a lot lately on the idea of expanding capacity…the capacity to do more of what we love, bring forward more of who we are, and the capacity to live with increased joy and grace.

One way to expand capacity seems to be to surround myself with new opportunities, new circumstances and even new information.

I’ve been browsing through books I haven’t known about before, DVDs I haven’t seen or heard of, and even new blogs I haven’t visited. The books I found at a used bookstore and the DVDs from a new catalog I discovered. As for blogs, I found 259 new ones in the batch of 260 that Liz Strauss brilliantly showcased at her annual Blog-To Show this past weekend (I also expanded my capacity for trying new bloggy things and put my own blog in the show:) Pop on over to discover some new blogs that will help you expand your capacity!

At first glance, the notion of expanding capacity might seem to be the antithesis of living a simpler life…I don’t see it that way. Expanding capacity doesn’t inherently mean “get and do more stuff”…it could mean expanding our capacity to live more joyfully, simply, and authentically. I like thinking of it that way.

How about you? What would it mean for you to expand your capacity? What might be possible?

Tags: Inquiries, I've Been Wondering..., Wellness Coaching, Spirit by Erica Ross-Krieger
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Welcome to the second post in this latest product review series. Today, I’ve reviewed a second DVD in the Mayo Clinic/GAIAM Wellness Solutions series from the GAIAM catalog. While the product I reviewed in the prior post is a helpful wellness tool for those with chronic back pain, this product is a breath of fresh air for those of us entering, or currently dancing with, menopause.

Menopause came knocking on my door seven years ago. (Actually, banging on the door was more like it.) Since I was in my early 40’s at the time, she was an unexpected visitor. But I have since learned that mine was not an unusual age for hosting such a visit!

I have been fortunate enough to work with a great naturopath and nutritionist, as well as an acupuncturist, and am quite pleased with the results and my relationship with this powerful stage of my life and all it brings to me. That said, I am always looking for ways to strengthen my relationship with menopause. Which is why I was excited to test a new resource and am delighted to be able to share it with you.

Mayo Clinic’s Wellness Solutions for Menopause

Product Description:
“Mayo Clinic, one of the top medical centers in the country, and GAIAM, the health and wellness experts, team up to bring you this groundbreaking, integrated health action plan designed specifically to help you become attuned to your body during this transition.”
– from the product’s back cover

Contents: DVD (90 minutes) and BONUS: 52-page My Stress Solution booklet.

Price: $20.00 U.S.

WellnessCoach.com Rating key
☺ ☺ ☺ = Great product. I’m using it, love it and I highly recommend it for those who seek a wellness solution to the issue or condition the product addresses.
☺ ☺ = Good product. I’m using it, or parts of it, for now, and/or if it addresses a wellness need you have, definitely consider giving it a try.
☺ = It has merit, but I’m not personally using it. Use with caution.
☹ = Don’t bother.

WellnessCoach Assessment:

For women who want an integrated approach to embracing the life transition from peri-menopause through menopause, this DVD supplies helpful resources and information. The Mayo Clinic team teaches that menopause is a natural life stage and not a medical disorder, which is a sound and accurate point of view.

By the end of the DVD, you will have met knowledgeable and caring experts, learned nutritional tips for eating well at this phase of life, taken a refreshing meditation break and had a restorative yoga session. The bonus booklet, My Stress Solution, gives tips for managing stress, which is critical for keeping your body healthy during times of transition. (As with any program, be sure to consult with your doctor to be sure this program is right for you.)

Strengths of the product/content:
1. Philosophy that menopause is a natural stage of life.

2. Integrated approach (expert information, tips for healthy diet, gentle and restorative yoga and meditation)

3. The My Stress Solution booklet is comprehensive and since managing stress is extremely valuable during menopause, this is a great tool. It’s almost identical to the bonus booklet in the above reviewed product, but the inside front and back covers have important notes specific to menopause in this case.

4. Dr. Lynne Shuster, M.D. is awesome. She is knowledgeable, warm, and an approachable expert. She is a great addition to this DVD and provides the core medical and emotional information. Because she is a woman, and either at or nearing this stage of life herself, you might feel like I did which is that you’d like to have her along for the duration of this transition.

5. The dietitian in this DVD is also a woman, seeming to be at or nearing this stage of life as well. She provides solid and helpful tips for a plant-based diet and dietary healthy choices during menopause.

6. Yoga expert, Colleen Saidman, guides you through meditation and restorative yoga and does so with the compassion of someone who understands the terrain of the menopause transition. The yoga session was filmed in a beautiful setting, gentle music is in the background, and you feel like you are actually taking an outdoor, lakeside class with Colleen.

7. The DVD (as is each of them in this series) is presented in eco-friendly packaging.

Weaknesses of the product:
1. While I appreciated the welcome and overview by Mayo Clinic’s Dr. Brent Bauer in the prior product I reviewed, I had a different reaction to his introduction on this DVD. I honestly would have preferred the welcome to come from Dr. Lynne Shuster.

I just had a hard time hearing Dr. Brent Bauer tell me how menopause is a natural part of life. It felt a bit like having my Dad, uncle, or brother tell me about menstruation (which they didn’t) rather than my Mom, aunt, or big sister. Call me old fashioned or even gender-biased if you will, it’s just my preference to hear about changes to my female body from other women.

2. I have a small dislike for the terminology used to describe Part 1. It is called: Understanding Your Condition. I don’t think of menopause as a condition like I do back pain or arthritis. I’d rather it was called: Understanding Menopause. Not a big deal, but not exactly aligned with their philosophy that menopause is a natural change.

3. The eco-friendly packaging used for all the DVDs in this series presents the same dilemma it did in the above review – great for the environment but can potentially scratch the DVDs. Be careful when removing the DVD or placing it into the package.

My Personal Experience:
I wish I would have had this program right from the start of the menopause transition – it was seven years ago when peri-menopause was first dancing through my life and having this DVD then would have been helpful. But it still is relevant to the stages I’m in right now and I’m grateful I came across the DVD.

Because of my experience with the first product I reviewed in this series, I knew to watch this DVD in its entirety the first time through, without participating in the yoga or meditation right away. This let me see what props were needed and gather them ahead of time.

As before, Part 1 contained the overview of Mayo Clinic’s integrative approach. This DVD also contained an outstanding discussion by Mayo Clinic expert Dr. Lynne Shuster, who presents the physiological and psychological components of menopause, hormone therapy options, and a reminder that each woman will experience menopause in a different way. I really enjoyed listening to her and took a few notes to share and discuss with my own health care practitioner.

While the dietary information in Part 2 wasn’t new to me, I liked the presentation (plus the dietician is close in age to me and so her credibility to discuss menopause was strong). Additionally, Dr. Donald Hensrud of the Mayo Clinic “took me grocery shopping” to choose healthy foods (as he did in the Back Care DVD.) I only wish he could have done my actual shopping☺

The yoga and meditation by Colleen Saidman was refreshing. I did it first thing in the morning and liked how it eased me into the day. I modified a few of the poses to accommodate my back and my specific physiology. I already do yoga, but there are a few restorative poses that I’ll work into my routine.

I liked pretty much everything about this DVD — from the expert information to the soothing meditation, the music, the peaceful settings, and the bonus stress management guide. This will still be useful to me for many more years to come and also a nice gift for my baby-boomer friends.

Overall Product Rating: ☺ ☺ ☺

Hope you have found the last two reviews helpful in your own wellness journey, or for the someones who are close to you. Let me know your own experience of the products when you have a minute.

What else have you found helpful in your own wellness journey?

Tags: Product Reviews, Wellness Coaching, General Wellness Tips, Body by Erica Ross-Krieger
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Here’s to wellness…in body, mind and spirit! In this 2-post series, I’ve reviewed two new Wellness Tools for you. I’ve tested, tried, read, watched and reviewed both products thoroughly. I’ll be giving you my professional and personal experience and provide an overall rating for each product.

As I’ve done before in this blog, I’ll be using the following key:

Rating key
☺ ☺ ☺ = Great product. I’m using it, love it and I highly recommend it for those who seek a wellness solution to the issue the product addresses.
☺ ☺ = Good product. I’m using it, or parts of it, for now, and/or if it addresses a wellness need you have, definitely consider giving it a try.
☺ = It has merit, but I’m not personally using it. Use with caution.
☹ = Don’t bother.

Overview of the Products Reviewed:

The two products (both DVDs) you’ll learn about in this 2-post series come from the Gaiam on-line catalog, a source I use and trust for selecting helpful wellness tools. Gaiam has teamed up with the Mayo Clinic to produce a new series of DVDs: Wellness Solutions from Gaiam and Mayo Clinic. Let me give you a brief snapshot of the Wellness Solutions series overall.

At the time of this review, the series contains 10 products. Each one focuses on a different chronic condition, from Arthritis to Fibromyalgia. They all feature integrated health action plans designed to help you manage health challenges and take charge of your health.

Each DVD in the series begins with 30-minutes of conversational presentations by several Mayo Clinic Specialists. Next, a Mayo Clinic dietitian teaches what to eat and what to avoid with respect to the specific condition that the DVD addresses. Finally, a yoga expert guides you through a 40-minute yoga segment, containing condition-specific relaxation poses and meditation exercises.

I’ve selected the following DVD for the first review:

1. Mayo Clinic’s Wellness Solutions for Back Pain

Product Description:
“Mayo Clinic, one of the top medical centers in the country, and GAIAM, the health and wellness experts, team up to bring you this groundbreaking, integrated health action plan designed specifically to relieve back pain.”
– from the product’s back cover

Contents: DVD (93 mins) and BONUS: 52-page My Stress Solution booklet.

Price: $20.00 U.S.

WellnessCoach Assessment

This DVD is a wonderful tool to help you cultivate better health and supplement your current back care program. The information, dietary tips, and back-health specific yoga stretches are expertly presented. And the bonus booklet, My Stress Solution, makes this a truly integrated program. (As with any program, be sure to consult with your doctor to be sure this is right for you.)

Strengths of the product/content:
1. The integrated approach is comprehensive (expert information, tips for healthy diet, gentle yoga and meditation)
2. The My Stress Solution booklet contains a thorough stress management action plan including stress assessments, and relaxation tips. It’s easy to understand and use, and contains a 1-page summary of the key tips presented on the DVD.
3. Dr. Bret Bauer presents a warm, personable, and expertly informative overview of the Mayo Clinic’s integrative treatment approach.
4. The detailed physiological information about back care and back pain are thorough and yet easy to understand.
5. The Grocery shopping tips for selecting nutritious foods convey the importance of making healthy choices.
6. The dietitian gives helpful tips for portion control and an overview of a plant-based diet.
7. Rodney Yee is a nationally known yoga instructor and having his participation here further adds to the value of this program. The poses are great for beginners and more importantly are specific to back care and stress relief.
8. The DVD is presented in eco-friendly packaging.

Weaknesses of the product/content:
1. While the dietitian presents absolutely impeccable and expert advice, she appears to be quite young and this may be an obstacle for some in accepting her credibility.
2. The eco-friendly packaging can potentially scratch the DVDs. Be careful when removing the DVD or placing it into the package.

My Personal Experience:
As someone whose back has been through many challenges, I’ve been a big proponent of healthy back strategies for many years. I was excited to try this program.

I watched the 3-part DVD in two stages.
First I watched Parts 1 and 2 for information. I got a solid overview of the integrative approach and Mayo Clinic experts discussed back care physiology, options, dietary strategies and food selection tips.

As a nutrition educator, the dietary information wasn’t new to me, but I enjoyed the presentation and found it to be affirming of what advice I follow myself. While I do eat a blood-type diet for a Type O, (I consume grass fed beef and organic free-range poultry), overall, my diet is predominantly plant-based as the DVD suggests it should be.

I liked that alternative approaches to back care, such as acupuncture, were also included in the strategies presented, as it fits with my belief in integrated programs. Parts 1 and 2 left me feeling very informed and ready for part 3.

I watched part 3, the yoga and meditation segment, later in the day.
I changed into my sweats and carved out 40 minutes for a yoga and meditation session, and followed along as I watched Part 3 (Soothing Therapies).

The meditations were peaceful. For the yoga component, I had my yoga mat in place, but I had to stop a few times throughout and go grab a few props from around the house. These included 2 blankets, a yoga strap and a yoga block to sit on. A better strategy would have been to watch the whole routine first and then I’d have known what I needed. The poses were gentle and felt great on my back. Some of them were new to me and I liked that.

I spent some time the following day, using the Bonus My Stress Solution action guide booklet. The assessments are good tools for evaluating stress levels and coping styles, and I got some good feedback. I liked the last page summary of key tips on the DVD.

I plan on keeping the yoga stretches in my daily stretching regime and keeping the booklet for future reference. Since my diet is already aligned with the suggestions, and I already use the modality of acupuncture, I figure I will stay the course. I also know what my brother, who sports a chronically challenged back himself, is getting for his birthday:)

Overall Product Rating: ☺ ☺+

Tune in on Thursday this week for a review of another DVD I’m testing out in this series, Wellness Solutions for Menopause.

Tags: Product Reviews, Wellness Coaching, Meditation, Nutrition, Body by Erica Ross-Krieger
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This afternoon I went to my favorite cafe. Took nothing but money, my driver’s license and my car keys. Thought I’d take a time out from all things work related.

I got my iced green tea, settled into a comfy chair, and did nothing but stare into oblivion. I’m sure there were whirring blenders, a strong aroma of dark roast coffee, and a cool breeze produced by the overhead fan…I’ve experienced them all, many times before. But today, I just needed to chill out. I did. For a good 15 minutes.

And then I heard a voice rise from the group of people who sat at the table beside me. “What’s been on your mind lately?” I heard a young woman’s voice ask. I turned, thinking she was talking to me. She wasn’t. She was talking to her group of friends. I turned back to my iced tea and, having borrowed her question, mulled it over for a while.

“What’s been on my mind lately?” I asked myself. Posing the question to my own self made me smile. My own “answers” to the question included everything from “maybe Oregon would be a good vacation spot this year” to “I’m wondering if my own fitness regime needs tweaking?” I even thought about several business decisions I’d sworn I wouldn’t bring with me to the cafe. Doing so with detachment was actually enjoyable.

After I left I realized that just exploring the terrain of my mind, without insisting that I had to do anything about what I was pondering, held the key to that enjoyment…

So what about you…what’s on your mind?

Tags: Inquiries, Wellness Cafe, I've Been Wondering..., Wellness Coaching, Spirit, Mind by Erica Ross-Krieger
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Where We Left Off…And What’s Recently Sprouted

In the first post of this series, I provided key facts about the importance of the Amazonian rainforest and one particular type of palm tree that grows there. In the second installment, I touted the merits of that palm tree’s prize berry – the Acai. Now, I’m making good on my promise at the conclusion of that post, and giving you my recent personal experience of an amazing product made from the Acai berry.

First Things First…A Bit of History

As many of you know, either from reading my book, glancing through my “About” page here on the blog, or knowing me in person, I have intimately learned that wellness from the inside out is possible, even when dealing with major health challenges. Residual effects of a near-fatal car accident as well as symptoms and a western diagnosis of MS, have not curbed, but fueled my commitment to cultivating increased levels of wellness.

That commitment helped me find the blend of wellness modalities that work for me, including: homeopathy, osteopathy, acupuncture, nutritional supplements, meditation, yoga, weights, and swimming. The combination of all of these works well for me, especially when I approach the entire realm of wellness with an attitude of love and gratitude for the body I have.

During the last year however, as the dance with menopause entered my life, my energy level dropped and my sleep pattern was interrupted with mild insomnia. Adding B-12 shots to the picture helped increase my energy level but restless nights were frequent.

Enter MonaVie

For the last 4 months, I’ve been drinking the incredible antioxidant-rich juice blend called MonaVie. With the Acai berry as its “crown jewel”, MonaVie is powerful blend of 19 health-promoting fruits from the four corners of the earth. The “Active” version that I drink, also contains a plant-derived source of glucosamine and esterified fats to promote joint health. I promise to direct you to much more information about the product itself at the end of this post, but my focus here is to share my personal experience of drinking MonaVie.

In a Nutshell…I’m Energized and Well-Rested!

At the two-week mark of drinking Monavie, absorbing the properties of the acai berry, and quenching my body’s need for anti-oxidants and phytonutrients in a way its never known, my energy started to increase. By the end of a month, I didn’t need B-12 shots. I began having good, solid full-nights of sleep, more dreams, and was waking in the morning feeling deeply rested. After 4 months I can honestly say I’ve now adopted MonaVie into my wellness regime for the long-run and am happy knowing I’m giving my body the anti-oxidants, phytonutrients, and essential fats it has been missing.

It’s a Family Thing Now

Along the way, I encouraged my husband to get on the bandwagon and start drinking Monavie. Since he’d been bothered for ages with shoulder discomfort, I wondered what experience he’d have. After 2 months, he realized that his aches and pains had vanished and he could move his shoulder with greater range of motion. He’s also had deeper sleep and more dreams, and wakes more refreshed.

We have most of our family drinking the juice, including Steve’s 83-year-old parents, as well as my 2-year-old nephew, and soon they will all be drinking MonaVie.

How About You?

Monavie’s unique blend of 19 fruits, with Acai as the crown jewel, is a tremendous anti-oxidant. And, as I’ve already said in the prior post, acai – that small purple berry from the rainforest — can have all sorts of “healing” properties. But it’s essential I say can because the MonaVie company makes no claims to that effect. They simply share the juice with others, show them findings from scientists and let each one of us make up our own mind about the physical health benefits. Only you will know if it’s right for you after trying it for yourself. Ready to place an order and try it out?

More Info

Click on “Nutrition Products” here or on my blog’s tool bar at the top of the page, and you will be transported to my full informational site on MonaVie. There, you will find Monavie Product Information, answers to FAQs, and be able to order the juice.

Yes, I now sell Monavie. After my own experience, it’s the only product I am willing to put my professional energy behind. Once at my Monavie site, if the spirit moves you, you can also explore the Business Opportunity. Use the password: freedom.

Feel Free to Call Me: 925-933-7445

I’d be glad to tell you more about the juice and my experience, place your order for you, and/or discuss the incredible Monavie Business Opportunity (which I’ll discuss in another post one day soon.)

Tags: Product Reviews, Acai & Rainforest, Wellness Coaching, General Wellness Tips, Nutrition, Body by Erica Ross-Krieger
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Where we left off…

The first post of this series focused on the importance of the Amazonian rainforest, the vital role it plays on the planet and a bit about a particular palm tree that grows there. I concluded the post with this fact:

“These same trees also yield the dark purple Acai berry (pronounced ah-SIGH-ee), which has high nutritional value and antioxidant benefits.”

In this post, you’ll be learning more about Acai — a true Wellness Gift from the Amazon.

Acai – What’s the buzz about?

Everywhere you look you see something compelling about Acai. Oprah.com lists Acai as “the world’s No. 1 superfood”. The London Times says, “Acai (has) the nutritional content that makes other fruits blush with inadequacy.” Every major juice company is on the bandwagon and you even see Acai juice blends for sale at Costco. But how do you get to the heart of the matter? How do you learn about the berry itself?

From confusion to clarity

My intention in this post is to help you sort out the facts about the powerful nutritional implications of that small purple berry — the Acai berry!

In putting the following section together, I got information about Acai from naturalstandard.com (a scientific subscription service), scoured my notes from nutrition school, dissected Wikipedia’s entry on Acai Palm, and read the book “Acai—An Extraordinary Antioxidant-Rich Palm Fruit” by Alexander G. Schauss, PhD., FACN. I hope what I’ve uncovered and synthesized helps increase your understanding of Acai.

Acai and Antioxidants 101:
17 Facts You Need to Know

1. The Acai berry grows on a palm tree in the Amazon, known by its Latin name as Euterpe oleracea. The indigenous people living in the Brazilian Amazon call the berry and the palm tree, “Acai”.

2. Acai pulp is mixed into numerous foods by indigenous peoples of the Brazilian Amazon, and consumed at almost every meal. Additionally, these native people drink up to 64 ounces of fresh Acai juice/pulp daily, a practice that has been documented to go back at least two centuries.

3. The dark purple pigmented Acai berry is packed full of antioxidants, amino acids and essential omega fatty acids.

4. The Açai berry’s fatty acid profile is similar to olive oil. Specifically, its essential fatty acid & omega profile includes:

• 60% Oleic (omega 9) - a monounsaturated essential fatty acid which helps to lower LDL (harmful cholesterol), while maintaining HDL (beneficial cholesterol).

• 12% Linoleic (omega 6) - a polyunsaturated essential fatty acid which has also been found to lower LDL, while maintaining HDL.

5. Acai has a protein profile similar to an egg.

6. Acai contains the leading source of anthocyanins–often reported as 30 times that of the protective potential of red wine.

7. Anthocyanins are known for their strong anti-inflammatory qualities.

8. Acai is an excellent source of dietary fiber.

9. Acai has a low glycemic index.

10. Acai contains large amount of trace minerals (Co, Cr, Cu, Mo) and macro minerals (Ca, Fe), and generous amount of vitamins including vitamin E.

11. Acai has more than 16 phytonutrients and antioxidants. A strong concentration of antioxidants helps combat premature aging.

12. Antioxidants help eliminate free radicals in the body. Free radicals are produced by the body in response to oxidative stress. These free radicals react with proteins, lipids and DNA in the body and cause oxidation. Oxidation of these biomolecules can cause damage, disrupt function, lead to aging and/or lead to disease.

13. The Oxygen Radical Absorbance Capaciy (ORAC) assay measures the antioxidant capacity of a food for its ability to manage the peroxyl radical, which is the most dominant free radical produced in the body.

14. The higher the ORAC score, the stronger a food is in its antioxidant capacity. Dr. Alexander Schauss, PhD, FACN says we could just call the units of ORAC the “anti-aging points”.

15. The USDA has analyzed the antioxidant capacity of 278 fruits, vegetables, nuts, and plant foods, including Acai, using the ORAC.

16. Freeze-drying is the superior method of preserving the nutritional, phytochemical and antioxidant capacity of Acai.

17. At an ORAC score of 1,027 units per gram, freeze-dried Acai is the highest reported ORAC of ANY food reported in the scientific literature. (Blueberries and cranberries, well-known antioxidants, score 90 ORAC units by comparison.)

Freeze-Dried Acai boosts nutritional wellness

When I wrote a product review back in February about the Republic of Tea’s® Green Tea with Acai, I reported about my limited experience with the tea blend. I hadn’t yet explored the specific world of Acai to the extent I have now. I knew that Acai was considered to be a superfood and knew it was high in antioxidants, but I hadn’t been a consistent consumer or done any extensive research. Well, things are different today. I have done the research on Acai, and I am a grateful and much-benefited consumer.

I can say now that we are indeed blessed. We are lucky to be able to consume the freeze-dried pulp and juice from the powerful little purple Acai berry. With advances in technology and distribution, we are able to do so just as the indigenous people of the Amazon have been doing for ages. This powerful antioxidant is just what we need to boost our nutritional wellness levels.

Next Post

Tune in for Part Three of this series later this week and I’ll tell you about my personal experience with Acai.

Tags: Acai & Rainforest, Wellness Coaching, General Wellness Tips, Nutrition by Erica Ross-Krieger
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