​Water is a vital source needed by our bodies.
How is it possible to not like water? We are made of it! A human’s body mass is made up of 60—70% water! This percentage depends on factors such as your age, health, sex and weight.
In today’s society, sodas, juice and other beverages (alcoholic and non-alcoholic) are consumed in large quantities. For some water is not the priority beverage of choice. Some people feel water is boring, bland, not what they want or they have had a trauma that has caused the aversion to water.  Many people convince themselves they don’t like it and/or don’t need it because they are drinking other beverages. These people do not realize that not having enough water is having an impact on their health and their body. 
“The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
Each day a person must consume a certain amount of water to survive. Generally, an adult male needs about 3 liters per day while an adult female requires about 2.2 liters per day. Some of this water is ingested through food.

Water serves a number of essential functions to keep our body working properly. Listed below are only a few roles of why water is necessary for our bodies. 
Water is:

• A vital nutrient to the life of every cell, acts first as a building material.
• It regulates our internal body temperature by sweating and respiration.
• The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream.
• It assists in flushing waste mainly through urination.
• Acts as a shock absorber for brain, spinal cord, and fetus
• Forms saliva
• Lubricates joints

(source: http://water.usgs.gov/edu/propertyyou.html)

Generally, as a therapist, I am aware of my own water consumption, as I must practise what I preach. This week I found myself sitting across from another practitioner and her first comment after not seeing me for quite some time was “Why are you so dehydrated?” She immediately gave me a large glass of water. I drank it and realized I was thirsty. I immediately checked in with myself and thought, “You are right, I am dehydrated. While being on holidays I consumed way more coffee in the past two weeks then I have had in months.” This made me realize that I need to make a few changes.  

I also realized I needed to make “Water” the topic of my October newsletter.  I generally wait to be inspired by an event, topic, and/or experience and then incorporate that awareness into my newsletter. 

​THE GURGLE POT

This gurgling fish is my new favourite water jug. I have seen them before and admired them. While on holiday in Nova Scotia I found a gurgle jug and bought it!

Pouring water from the fish just adds to the experience of enjoying a glass of water. Wait for it…Wait for it… and there it is! The Gurgle! It makes my laugh on the inside and smile on the outside each time I pour my glass of water. The greatest gurgles come out and sometimes a little back-splash, but it is only water, nothing to stress over.

If you are finding that you, your children, husband, wife etc. struggle with getting enough water, then having the gurgle jug makes drinking water more engaging. Sometimes it is just about the container from which the water comes from. The jug is such a creative and fun alternative to the ordinary water jug, as well as it can be a conversation starter. The end goal is not about the jog, but about getting adequate amounts of water into our bodies and our loved ones, whether the water is at room temperature, hot water or refrigerated to preference.

I can’t tell you how many people come through my door and their body feels dehydrated.
I will ask about water consumption. “How did you start your day off today?” They will respond, “Oh, coffee of course.”  
Extra Large, Grand, Venti. You name it and people are drinking it. For some that will be all that they consume until lunchtime.  

Make the conscious decision and begin your day by loving your body. Drink the cleanest, purest water you have access to. Your body will thank you. Become aware of how much water you are consuming each day. Ask yourself, “Am I getting enough water?” 


Kate's Side note:
While I composed this portion of my newsletter I had the gurgle pot right beside me. I realized over the afternoon I consumed more water that day. I like to keep my jug in sight, so it reminds me to drink water. 

The Pericardium (YIN) and the Triple Heater (YANG) are one of the 6 pairs of meridian channels I work with during treatment.

The Pericardium "PC channel"
​

• The Pericardium is known as the castle of the heart, it is a membrane surrounding the heart. 
• It’s main function is to protect the heart. In TCM (Traditional Chinese Medicine) there is a very strong connection with the pericardium and the mind.

​The Triple Heater "TH channel"

• The Triple Heater is not a true organ. It is a division of the abdomen. This merdian connects to three different sections of the torso. The upper, middle and lower burners. In each of these areas of the torso we find certain organs. 
• It’s functions are to govern various forms of qi and serve passage of yang qi and body fluids. The triple warmer has a direct link to water metabolism and the body.
• The upper heater (chest) has the function of taking in air, water and food. The middle heater (upper abdomen) is in charge of transforming digested food and its nutrients. The lower Heater (lower abdomen) has the function of eliminating waste and superfluous water.

​
​EXERCISE INSTRUCTIONS PC/TH STRETCH


This exercise can be done anywhere and for comfort it is recommended to sit on a matt or carpeted surface. There is no right or wrong way to start this Stretch.


1.    Sit comfortably on the ground. Sit evenly on your sit bones.
2.    Cross your legs in the direction that feels most natural. The leg that is in front will mirror the arm that will also be crossed in front. As you can see in the above picture, I have begun with my right arm and right leg crossed in front.
3.    Before folding forward at the hips, place each hand on the opposite knee (sides of knees) and breathe.
4.    While connecting to your breath, hold gently onto your knees, tuck your chin to your chest softly and slowly breathe and fold forward. Some people like to relax more into the curve of their spine. Others prefer to hold their spine in a relax position, with less of a curve forward. You want to fold forward, as if you could touch your fore head on the ground in front of you. 

5.    DO NOT FORCE YOUR BODY TO STRETCH FURTHER THEN YOU ARE ABLE. 

6.    The area that you may feel a gentle stretch in, is your hips, again remain evenly waited on both sit bones. You want to feel this stretch along the midline of the front and/or back of your arms, into your shoulders and across your upper back. Depending on how open or tight you are, this sensation changes each time you do the stretch. 
7.    Continue to breathe and be aware of where you feel any tightness or tension. Breathe into that area and encourage it to let go.
8.    It is up to you, how long you remain in this stretch. When you finish with the side you began with, then you will switch and cross the opposite leg and mirrored arm in front. And follow the same steps to gently stretch the opposite side.
As you can see, this exercise is very relaxing and even your pet may join you and share in the moment of self-care. 

• Breathing through this stretch will help balance the core emotions of the heart and calm the mind, while supporting all other body function in the three heaters.

Printable File , Click Below 

Directions:

To prepare the calcium water, in a small, clear jar with a lid, combine the calcium powder and the 1/2 cup water. Shake well. You will need 4 tsp. calcium water for this recipe; store the extra in the refrigerator for future use.

Wash 4 or 5 half-pint jars, lids and bands. Place the jars in a canner, fill the canner two-thirds full with water and bring to a rolling boil. Boil the jars for 10 minutes to sterilize them. (Add 1 extra minute of sterilizing time for every 1,000 feet above sea level.) Reduce the heat and allow the jars to remain in the hot canner water until ready to use. Place the lids in water in a small saucepan, heat to a low simmer and hold until ready to use.

Peel and remove the pits from the peaches, and then mash the peaches in a large bowl.

Measure 4 cups of the mashed peaches (save any extra for another use) and pour the measured amount into a saucepan. Using a paring knife, slice the vanilla bean in half lengthwise and scrape out the seeds. Add the vanilla seeds and the bean pod to the peaches, along with the lemon juice and the 4 tsp. calcium water. Mix well.

In a separate bowl, combine the maple syrup and pectin. Mix thoroughly and set aside.

Bring the peach mixture to a full boil over high heat. Slowly add the pectin-maple syrup mixture, stirring constantly. Continue to stir vigorously for 1 to 2 minutes to dissolve the pectin while the jam returns to a boil. Once the jam returns to a full boil, remove the pan from the heat. Using tongs, carefully remove the vanilla bean pod and discard.

To can the jam, remove the jars from the canner and ladle the jam into the hot jars, leaving 1/4 inch of headspace. Remove any trapped air bubbles, wipe the rims with a damp cloth, put on the lids and screw bands, and tighten to fingertip tight. Lower the filled jars into the canner, ensuring the jars are not touching each other and are covered with at least 1 to 2 inches of water. Place the lid on the canner, return to a rolling boil and process for 10 minutes. (Add 1 extra minute of processing time for every 1,000 feet above sea level.) Turn off the heat and allow the canner to sit untouched for 5 minutes, then remove the jars and allow to cool undisturbed for 12 to 24 hours. Confirm that the jars have sealed, then store properly. Makes 4 to 5 half-pint (8-oz.) jars.


Original Recipe from : http://www.williams-sonoma.com/recipe/maple-vanilla-peach-jam.html

Printable File, Click below

• flossing regularly - dental hygiene is important
  
• dry brushing in the morning – great for lymphatic drainage
  
• pilates/exercise sessions 1 to 3 times a week
  
• stretching in the morning to wake the body up/ stretching always after physical exercise
  
• naps when I need them
  
• getting quality night sleep
  
• regular body work from local practitioners (shiatsu, massage therapy, fascial release, acupuncture, reiki) / weekly to bi-weekly
  
• eating gluten free/ grain free when I have more motivation
  
• vitamin/supplements recommended by local Registered Holistic Nutritionist 
  
• epsom salt bath soak (2 cups of salt) with 1/2 cup of baking soda and a plash of essential oil (lavender)
  
• clay baths
  
• digital disconnect – leaving phone at home, turning off all electronics in house for a period of time
  
• meditation – listening to guided meditation
  
• reboot juice cleansing / I use the juicer from the movie : “Fat, Sick, and Nearly Dead” reboot lasts 3 to 7 days. 
  
• Water! Water! Water! drink lots of water
  
• taking a personal day or hour when you need it/ need a break to collect your thoughts
  
• be kind and gentle to your body
  
• don’t force yourself to do things that don’t feel good

ENDLESS….

There is an endless list of what you can do to practice self-care!

Look after your body. It’s the only one you have.

 

It is reality that many people struggle to practise consistent self-care. 

• Are you the person that waits until you are in great pain before you decide to do something about it? 
• Have you ever thrown your back out while brushing your hair? 
• Do you experience neck tension because you are so overwhelmed with all that you are carrying?
  
•  Did you pull your groin while bending down to tie up your child's hockey skates? 
  
• Do you find yourself clumsy and feeling out of sorts?
  
• Did you push your body through an extreme workout, spending no time stretching, to then wake the next morning with muscular discomfort?

You may have a different story, but one common denominator is lack of self-care. There may be a time when you find yourself in a waiting room of one or many different healthcare professionals because of the concern or discomfort that you are experiencing. Then later, you realize that the situation could have been treated earlier or possibly avoided if you had listened to your body and practised self-care more intently.

This is where I can be of some assistance. I am a holistic practitioner, and I am here to assist anyone needing treatment. Part of the individualized care program that I provide is to inform people about health and wellness, how to take preventative action, to listen to your body and to make positive self care choices.

Shiatsu is a preventative type of treatment that is one small portion of self-care. I stress to my clients the importance of self-care between treatments. It is what "you" do between treatments that make the difference.

Self-care doesn’t have to be complicated or overwhelming. The biggest obstacle for people seems to be time and money. It is time that you must take for yourself and it doesn’t all have to cost money! You make the choice.

Make the time to check in with yourself and see where your resources are.  Balance can exist and is ever changing, but it takes constant awareness.

Yesterday, I took my car into be serviced. I was thinking how similar a car is to a body. The car requires fuel, fluids of sorts, tune ups, oil changes, carwashes, spray guard, different tires depending on seasons, a good mechanic who understands the type of car, scheduled services etc. It can over heat, or not start because it is too cold.

Our bodies require food (fuel), water (liquids), check-ups (doctor), hygiene practises, clothing (protective wear), treatments/therapies, counselling/professional advice, love, rest and so much more. The body can overheat and this can be very dangerous. It can also be cold and stagnated.

A car and the human body both have life. “The life of a car” and the “Human Life.”

A car will be on the road for many years or limited years, depending on how it is cared for. If the car has been cared for throughout its economic life, then parts can be salvaged. If a car is used and abused, it will likely find its final resting place in a metal graveyard.

A human body will live a life for many or limited years, depending on how that individual cares for himself or herself.  A person can also donate organs living or as an organ donor. The best-case scenario is that the person who is donating organs chose to live a healthy life and practised self-care. If the human body is used and abused, it will likely become weak, ill, and wear out sooner.

We drive our cars through mild to extreme weather, various road and terrain conditions.  We ask it to perform, and it does without question. We demand a lot form our vehicles, so we must continuously service them and do whatever it takes to keep the car safe and on the road for as long as possible.

Everyday, we demand the same greatness from our bodies and put them through all types of situations. How do we expect our body to maintain a state of balance ie homeostasis, if we don’t do the self-care practises along the way. These practices allow for replenishment of resources, rest and repair. The body is amazing, and it can handle many things asked of it, but it also has its limitations and warning signals like a car.

The car and the body will communicate to you when they are running low on resources, and indicate what requires attention. The difference is the car will quit working before the body will. But why would we cause such grief to either.

Self-care doesn’t have to feel like work, or an inconvenience to you. Life is amazing and so is the body, so make your life the best it can be and treat your body with more grace and gratitude giving self-care to your mind and body everyday.

Liver 3 - A powerful Liver Stagnation/Qi Moving Point    . 
Connected to the Liver Meridian.

Location:
Liver 3 is located on the dorsum of the foot, in the depression distal to the junction of the 1st and 2nd metal tarsal bones. This point can be very tender to the touch.

You can apply pressure to your own foot, by pressing with your thumb and index finger. 
I find the most relief occurs when another individual is willing and able to apply  moderate pressure for me. 
This allows the individual being treated to focus on breathing and   encouraging the area of discomfort to ease and change.  
Liver 3 is very powerful and when it is stimulated along with Large Intestine 4 (June's Acupressure Point of the month), you will notice greater relief!


Liver 3 Treats:

• Liver, qi and blood stagnation
• Migraines/ Liver yang rising (rising up of head ache/red face)
• Vertigo
• Dizziness
• Spasms anywhere in body
• Cramps in muscles
• Eye pain
• Hypochondrial pain (pain and bloating along front border of ribcage)
• Menstrual issues: amenorrhea, dysmenorrhea, pms, breast tenderness
  
• Calming point for irritability, anger, insomnia, anxiety
  
• Aids Digestion- relieves constipation, nausea, vomiting, and diarrhea with undigested food

Printable File, Click Below

Large Intestine 4 - A very strong "Qi" moving point. 
Connected to the Large Intestine Meridian
Location:
LI4 is found on the dorsum of the hand, between the 1st and 2nd metacarpal bones. (between the thumb and index finger in the the fleshy part of the muscle.)


This point is powerful! It is a very common point used to treat the head and face, but also pain anywhere in the body.

LI4 TREATS: 

• Headaches
• Sinus Infections
• Toothache
• Redness and swelling of the eyes
• Swelling or puffiness in the face
• Constipation
• General pain point (relieves stagnation)

To treat this point, I want you to first connect to your breath. Then begin to apply pressure with your opposite hand. You can apply a constant appropriate pressure or pulsating pressure, as if you are pressing a button. You are in control of the treatment, so do what feels right and comfortable. It is recommended to treat both hands.  Breathe and hold each point with positive intent, for about 10 minutes, and you should begin to experience some relief from symptoms. You can always have a friend or partner hold this point for you, which allows you to relax and breathe with greater ease.

Printable File, Click below

Ingredients

• 4 bananas, (2 1/2 cups mashed or 575 grams)(they can be yellow bananas)
• 4 eggs
• 1/2 cup almond butter (140 grams)(or coconut, sunflower seed, macadamia nut, etc butter)
• 4 tablespoons grass-fed butter, melted (can substitute coconut oil)
• 1/2 cup coconut flour (75 grams)(or almond flour, macadamia nut meal, etc)
• 1 tablespoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder (gluten free or homemade)
• 1 teaspoon vanilla
• Pinch of sea salt

Instructions

1. Preheat your oven to 350 degrees Fahrenheit
2. Combine your bananas, eggs, and nut butter, and grass-fed butter in a blendtec, blender, food processor, or mixing bowl and mix well (if using a mixing bowl you need a good hand-mixer)
3. Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well
4. Pour your batter in a silicon pan and spread it evenly (you can use a loaf pan as well, just grease it well)
5. Place in your preheated oven and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean
6. Remove from oven and flip your bread out onto a cooling rack
7. Slice and serve

Variations

1. Cranberry Orange - Only use 3 tablespoons of butter. Add zest of one whole orange diced, juice of one whole orange, and 1 cup dried cranberries or fresh if you want
2. Chocolate Blueberry - Add 1 cup of fresh blueberries and 1/2 cup of cocoa powder
3. Pumpkin Pecan - Reduce the almond butter to 1/4 cup and add 1/2 cup of pumpkin puree and 1 cup of roughly chopped pecan piece

Original recipe from: http://civilizedcavemancooking.com/recipes/desserts/paleo-banana-bread/. Above is how I adapted the recipe.

Let me start by saying that this recipe is delicious! truly delicious. I was so excited the first time I made it, that I shared it with anyone that came over and even delivered pieces to friends. In a matter of a day,  it was gone! You wouldn't even know that there wasn't any sugar in it! AMAZING!

I had to make a few modifications when I made the first attempt at the recipe. I am anaphylactic to nuts, so I used pumpkin seed butter instead of almond butter, which was a perfect alternative. I really wanted to make this recipe free of most inflammatory foods, so I used the coconut oil in place of regular butter. The second time I threw in some blueberries for some colour and flavour. 
I'm an old fashioned girl, so I mashed and mixed everything by hand. No blender or food processor needed. All you need is a little elbow grease.
Remember to use parchment paper in a pyrex loaf dish and grease it. I checked my loaf at 55 minutes and removed it by the 60 minutes cooking time. The loaf may be wet the first time you make it, but this will tell you how to perfect it the next time. I left mine out to dry out on the counter overnight and that helped.
By the third attempt I had the perfect loaf. Practise is all it takes, when trying recipes that don't have the common ingredients that you are use to using.
Have Fun and Enjoy!

Printable File, Click below