Yes, it’s true.  I’m volunteering myself for a novel experiment – to lose those darn 15 lbs!

Summer is right around the corner and the thought of my body in a bathing suit, makes me want to turn the other way.   That’s why I am challenging myself with a new weight loss system, called Clean, Burn and Shape (CBS) produced by Orenda, which claims to be a healthy way to lose excess weight and maintain that weight loss success.

I have been researching Orenda International for a period of time and have been very impressed with their products, specifically their multi-vitamins and daily support. Their products have been scientifically formulated, undergone extreme quality control and shown to benefit a variety of health conditions.

My goals with my Clean, Burn and Shape experiment are:

• Lose 15 lbs in 30- 45 days ( final date : June 30, 2013)
• Keep weight off – maintain this weight loss for months to come!
• Not want to kill someone while doing it!

Kick-Off : 10 Day Cleanse Program

Day One:

My first day was Monday, May 13.   That day, I recorded my weight, took my measurements and took photographs (front, side and back shots).  Click here to download a helpful graph to record your measurements, or download the whole CBS Planbook.

Day 1-2 are “Clean Days”, Day 3-8 are “Shape Days” and Days 9-10 are “Clean Days”

By the time my next newsletter comes out, I will be on Day 9-10 of the program.

We all have tried many diets – some have worked, others have not. We may lose the weight, but over time, that scale keeps getting higher and higher, until we gained all of the weight back, if not more!

So how can we lose weight AND keep it off?

Effective weight loss and weight maintenance is now a reality.  Having the proper knowledge of how our body stores toxins and how this effects weight loss is critical.  Our bodies store toxins in the adipose (fatty ) tissue.  As this fatty tissue is metabolized, those toxins are released.  It is important that the cycle of detoxification be accelerated with weight loss so that this release of toxins is balanced with detoxification.  Some researchers believe that the body, if toxic, will struggle ( and hold onto fat) as it is needed to store these excess toxins and shield them from our vital organs.

How does this detoxification process work?

Practiced for centuries by many cultures around the world — including ayurvedic and Chinese medicine systems — detoxification is about resting, cleaning and nourishing the body from the inside out. This process primarily involves the liver, the major metabolic center of our bodies where impurities are eliminated. The body also has other organs which help to eliminate toxins such as the kidneys, intestines, lungs, lymph and skin. To help in the detoxification process, protect us from disease and maintain optimum health,  it is very important to nourish our bodies with healthy nutrients.  Orenda Clean contains these exact nutrients to detoxify unwanted substances, promote a fat burning state,  reduce bloating and support healthy immune function.

So I’m on my way…I will keep you all posted of my progress. For information on why CBS should be the system you use to lose weight and maintain that weight loss success, stay tuned for more enlightening info on next week’s newsletter.

If you would like more information about Clean, Burn & Shape, please call our office at 760-635-5600.

If you decide to join me on this journey, please record and give your comments. Watch the video below for more details.

Introducing Minimally Invasive Cosmetic Procedures to Put Your Best Face Forward

As baby boomers, we are looking for ways to look youthful and healthy.  Many women (and men) are finding that a few extra “touches” help them feel more confident and beautiful as they age.    Recently, dramatic changes have occurred in the field of plastic surgery and cosmetic surgery.

Where are we spending our hard-earned $?

Interestingly, Americans are spending more of their hard-earned income on non-surgical procedures, such as Botox and Restylane, than going under the knife for a surgical procedure, such as a face lift.

According to the American Society of Plastic Surgeons, over 10 million cosmetic procedures were performed in 2012.  Of these, 17% were surgical procedures – breast augmentation, liposuction, etc. and 83% were non-surgical procedures – Botox, Restylane, laser hair removal and others.  Overall, non-surgical procedures, also called minimally invasive cosmetic procedures grew by 6% while a 2% decrease was seen in cosmetic surgical procedures.  Many patients are delaying facial plastic surgery due to the cost and opting for less-costly nonsurgical options.

Putting Your Best Face Forward

How to choose the best non-surgical procedure for you?

During this quest for healthier and more radiant appearance, it is critical that you properly research the treatment you are looking for and choose a practitioner who understands your desires.  As a team, you and your practitioner,  can determine the best treatments to meet your goals.  Most of us still want to look like ourselves, but just a little more youthful version rather than someone who looks like they have had “work done”.

Injectables:

Botulinium toxins ( Botox and Dysport) increased by 8% soaring over 6 million procedures for the first time ever.

Botox is a purified protein produced by Clostridium Botulinum and is used to temporarily reduce or eliminate moderate to severe wrinkles and fine lines.  Using very low doses, it is injected into the muscles underlying the areas causing…. Treatment is usually quick, 15-20 minutes with no recovery time.  Results are usually seen quickly within 1- 14 days and last for 3- 6 months.  The more often treatments are done the longer the effects.

Usual areas of treatment:

• Crow’s feet
• Frown lines ( between the eyebrows)
• Forehead wrinkles

Injectable Fillers:

1)      Juvederm

Juvederm is a clear, biodegradable form of Hyaluronic acid gel which is injected into the dermal layer (remember my last blog with Skin Anatomy 101?)  to soften the wrinkles and fill the lips.  It smoothes out the folds and wrinkles by adding volume.  Results are immediate and last approximately 9-12 months.

Used in the nasolabial folds (laugh lines), lips, marionette lines and chin, under eyes and for deep scarring on the face

2)      Radiesse

Radiesse is a gel containing tiny microspheres of calcium based product, calcium hydroxylapatite  ( bone mineral) which increases volume in certain areas of the face and neck.  It is mixed with lidocaine to minimize pain.

• Used for nasolabial folds
• Perioral ( around mouth)
• Mid face/cheeks and around eyes
• Jaw bone, jowels

Hair today, gone tomorrow!  : Laser Hair Removal

Laser hair removal is on the rise.  Both women and men are jumping on the bandwagon to permanently remove unwanted hair, improve their appearance and spend less time on grooming…..

Laser hair removal uses beams of highly concentrated light to selectively penetrate into the to be absorbed by the pigment in the hair follicle.  The hair within the follicle is then destroyed. This procedure was originally described to be performed only on dark hairs on  light skin.  Yet, newer technologies are now available which make this procedure safer for patients with darker skin.  Various types of lasers are utilized with laser hair removal – the most common are diode, Neodynum YAG and intense pulsed light sources.

Usually a series of treatments are required to obtain the desired results.  For some men and women, maintenance treatments over time may be needed to sustain the effects of permanent hair removal.

Many of you may know that I am the Medical Director for a locally renowned medical spa, Aesthectically Pleasing Medical Spa.  It recently was awarded …

Click here to meet the wonderful practioners  and staff at AP Med Spa.

Mention this blog when you go to your appointment at AP Med Spa, and receive discounts. Here is a list of up coming specials: 

• Mother’s Day Package $165

Ever wonder how some women just seem to never age?  They seem to keep that same youthful appearance year after year while others seem to show the fine lines and wrinkles more rapidly.

Well, I’ll let you in on a secret – they’re probably using specific products that contain ingredients essential to keep the skin healthy, vibrant and young looking.

As baby boomers, we are spending more than ever before on skin care products.   According to the market research firm, Global Industry Analysis, baby boomers are fueling a consumer base for anti-aging products of $ 80 billion at present  to more than $114 billion in 2015 (1).    Some critics claim that many anti-aging interventions are ineffective or harmful.  The National Institute on Aging has advised consumers to be skeptical and be on guard for possible scams involving purported anti-aging products.

Another challenge for consumers is that many of these cosmetics and dietary supplements are not required to undergo government testing or review before they are marketed.

How is the consumer supposed to know which of these wrinkle creams, potent serums or promising products are legitimate?  Knowledge is power in this regard!  Knowing what ingredients are in the products and whether clinical testing has been performed help to make the best decisions.  Before we tackle this challenge, we need to have a basic understanding about our skin.

Anatomy of the Skin 101: What You Need to Know

The skin is the largest organ of the body.  It acts as a natural defense against invasion by foreign substances, helps regulates our body temperature and plays an active role in the immune system.  It consists of three specific layers, each providing a unique function to maintain our health and appearance.   These layers are:

1)      Epidermis

2)      Dermis

3)      Subcutaneous Fat

1)    Epidermis:

This is the top layer of our skin and is constantly undergoing renewal.  The epidermis is the layer most affected by sun damage – where the brown spots, fine lines and other effects of aging appear.  The cells within this layer shed approximately every 21-28 days, depending on our age.   Younger people shed skin cells approximately every 21 days and older people approximately every 28 days.

At the bottom of the epidermis lie certain cells called melanocytes.  These cells contain the pigment, also known as melanin, which causes darkening/tanning with sun exposure.

2) Dermis:

The second layer from the top is known as the “dermis”. This layer contains sweat glands, hair follicles and oil glands, as well as nerve endings and blood vessels.  Within this layer are specific types of tissue called collagen and elastin.

When we are born, our skin contains all of the hair follicles, approximately 5 million that we will ever have. None are added after birth.  Interestingly, at different times of life, certain hair follicles are activated, such as during puberty when hair growth increased at specific areas of our bodies, such as in the underarm and pubic regions.  Within the hair follicle is also a gland which produces oil, known as a sebaceous gland.   Many of these glands are located on our face and scalp producing sebum which acts as a lubricant, keeping our skin moist and youthful in appearance.

Why do we gray? 

The hair shaft itself contains the cells responsible for hair color. These are known as melanosomes.  As we age, these cells decrease, and we lose our hair color causing it to become gray.

3)Subcutaneous Fat

This is the bottom-most layer of the skin which contains fat and connective tissue that houses larger blood vessels and nerves.  This layer is very important in the regulation of temperature of the skin itself and the body.

Now that we have some basic knowledge about our skin, let’s use this knowledge to find the best products for our skin.

What ingredients should we look for?

Anti-oxidants!  Remember how we discussed oxidative stress and the critical role of anti-oxidants in fighting off free radicals?  Well, this process of oxidative stress also occurs in our skin!   Free radicals produced accelerate aging, accumulate toxins and pigments and cause harmful changes in our DNA.

Important Anti-oxidant Ingredients for the Skin:

• Vitamin A
• Vitamin C
• Vitamin E
• Alpha-hyroxy acids ( AHA)
• Green tea extract
• Alpha-lipoic acid ( APA).

I am using an anti-aging cream called True Science.  It contains many of the ingredients listed above and has undergone clinical testing to prove its effectiveness.  I am very pleased with the results that I have seem with decreased fine lines in my face and increased skin tightening on my neck.

5 Tips to Keep Your Skin Looking its Best

1. Protect yourself from the sun.  – Use sunscreen, seek shade and wear protective clothing.
2. Don’t smoke.  Smoking decreases blood flow to tiny blood vessels in skin contributing to wrinkles and fine lines.
3. Treat your skin gently.  Avoid strong soaps, shave carefully , and moisturize dry skin.
4. Eat a healthy diet and hydrate.  Eat plenty of fruits vegetable which contain anti-oxidants.  I take a daily Protandim to increase my anti-oxidant production.
5. Manage stress: Stress causes our skin to become more sensitive, triggering outbreaks and other skin problems.

According to a recent survey done by the British Health care company, Bupa Health Pulse, investigating 12 different countries, aging is a major concern for millions of people around the world (1).  The country which was the most fearful regarding aging was China, with its top concern, “Who will take care of me?”  France ranked as the lowest country concerned with aging with one third of respondents stating that “old” began after age 80.  Interestingly, the study found that women, independent of country, tended to worry more about aging than did men.

In the United States, we are obviously also concerned about aging.  Just last November, I turned 50 and it definitely struck a chord with me.  As a baby boomer, which represents the fastest growing population in America today, I too, have attempted to combat the effects of time on my body.  I’ve purchased plenty of supplements, vitamins and miracle potions.   Fortunately, I have now found a clinically proven product line which works to help slow down the effects of aging.

Do I still need to grab my reading glasses and occasionally pull out some gray hairs?  Yes, reading glasses are now found in every room of my home as well as around my neck during office hours.  The gray hairs – well, I’ve learned to deal with them.  Thanks to my wonderful hairdresser, we now just camouflage them with highlights!

Aging is, of course, a part of life.  Yet how we view our own aging process can be quite revealing.

What are your thoughts about aging?

Many of the thoughts about aging were formed in childhood while watching our parents and grandparents as they aged.  Some of us may have been fortunate enough to be exposed to very favorable role models – watching our grandparents enjoy each other’s company as well as the company of others, while savoring the fine things in life.  Others of us may have seen a different aspect to aging, such as struggling with cranky, crotchety elders who shuffled their feet and showed impatience with all.

Images of Aging:  Let’s explore some of your negative and positive beliefs about aging.

List 3 negative beliefs that you have about aging.

1.

2.

3.

Now list 3 positive beliefs that you have about aging.

1.

2.

3.

Turning Things Around!

Transformed Thinking = Transformed Aging

According to Dr. John Kildahl, co-author of Beyond Negative Thinking, having negative thoughts has an enormous impact on aging (2).  “People who focus on loss and limitations will age sooner than those who stay in the moment and think positively.  Such negative thinking zaps your strength, reduces enthusiasm, and turns life into misery.”  Dr. Kildahl further states, “…healthy thinking means the person realizes that many significant life tasks have been accomplished and that they have reached the point where they are likely to be respected and admired as a mature adult…being recognized as someone whose opinions and actions are worthy of respect…”

Getting a New Attitude!

I wholeheartedly agree with Dr. Kildahl.  It is within our control to eliminate these negative voices and replace them with positive affirmations.  One of my favorite teachers of affirmations is Louise Hay.  I have included a link to her website for daily affirmations for you to visit (3).

One of the most challenging affirmations from Louise Hay was the following.   She recommended that every morning with rising and every night before going to sleep, to look straight in the mirror and say, “I love you!”   Yes, I’m still working on this one, but it is getting easier!  Know that over time, these positive statements will smoothly guide us through this journey of aging with life.

Let’s all age with grace!

Please share your thoughts about aging.  What are your fears?  How have you dealt with them?

I would love to hear from you!

Has science finally discovered the pill for the Fountain of Youth?  A pill that could literally reverse the aging process?  Well, over the past few months, I’ve been investigating this possibility and have found some intriguing results. I’d like to introduce you to Protandim.

What causes our cells to age?

Our cells age due to a process known as oxidative stress.  Think of pipes that rust over time.  When pipes are exposed to oxygen, rust is produced which is a form of oxidative stress.  In our bodies, this same process occurs.  We don’t produce rust, but rather, millions of free radicals.    Free radicals are dangerous to our cells, produce cellular DNA damage and lead to multiple disease states, including diabetes, heart disease and certain types of cancer.  We are unaware of this silent process which wreaks havoc in our bodies every day.

Usually our bodies have enough defenses to fight off the bombardment from these free radicals, but from age 30 on we produce 10-15% less defensive enzymes per decade.  In addition, we are exposed to increased concentration of toxins from our environment.  Ultimately, we are losing the fight against free radicals!

What are some of the toxins in our environment? 

Examples of toxins in our environment include forms of processed foods, GMO ( genetically modified organisms) foods,  fuel emissions from cars and airplanes, as well as pesticides and other chemicals in our water.  Due to this bombardment, we cannot adequately fight off the free radicals.

Enter Anti-oxidants – We are hearing more and more about anti-oxidants and why we need them.  Many of us are incorporating more anti-oxidants into our diet, by eating more anti-oxidant rich foods, like broccoli, carrots and blueberries.  These foods contain excellent forms of anti-oxidants, including carotenoids, isothiocyanates and flavenoids.  The only limiting factor though is the fact that with these foods we are only able to fight off one free radical per anti-oxidant molecule.

 1:1 ratio

What if I told you there is a product that could fight off 1 million free radicals/second?  Hard to believe,right?  Yes, I too was quite skeptical!  Yet, after weeks of reviewing the scientific articles and listening to seminars regarding this product, Protandim, I have now become a true believer.  In fact, I have been taking Protandim for the past month and I’ve never felt better.

1:1 million ratio!

How does Protandim work?

Protandim contains five herbs which have been used in Aruyvedic medicine for years.  This unique combination of herbs induces the DNA in our cells to produce high levels of anti-oxidant enzymes which fight off free radicals.  Because Protandim’s mechanism of action is via increased production of enzymes, it is able to have the power of fighing off 1 million free radicals/molecule/second.    In addition, Protandim decreases the amount of inflammatory enzymes within our cells.  These inflammatory enzymes also wreak havoc within our cells, just like free radicals do.

How can I get more information about Protandim?

Because of my enthusiasm about this product, I am offering free seminars every week at my office to learn more about this product.  I am proud to offer this product and am an  independent distributor of Protandim.  The company that produces Protandim, Life Vantage, also has two other phenomenal products, an anti-aging cream called True Science and an anti-aging supplement for dogs,  called Canine Health.

How much does Protandim cost?

Retail price is $50/ bottle of 30 capsules.  If you would like to purchase Protandim through me and obtain the wholesale price, the cost is $40/bottle (on auto ship) plus the cost of shipping and handling.

What if I want to order it NOW?

Please go to my website, www.mylifevantage.com/DrDianaHoppe and place your order.   Please feel free to call my office and speak with Cynthia Martinez if you need help with this process.

Or stop by my office to order your products!  I look forward to personally speaking with you and sharing this information with you.  The following are the dates for meetings specifically set aside for my patients.

Tuesday, May 21 at 1:00 pm

Thrusday May 30, 1:30 pm

Tuesday June 11, 1:00 pm

Thursday, June 27, 1:30 pm

Meeting will be held in the office of  Dr. Diana Hoppe 317 N El Camino Real Suite 310, Encinitas, Ca.

If you would like to attend one of these meetings and find out more about Protandim and other Life Vantage products, please contact Cynthia at 760-635-5600 or email us at Cynthia@DrDianaHoppe.com.

Hope to see you soon.

In my last blog, we focused on stress.   What stress is and why chronic stress leads to elevated levels of cortisol causing many medical conditions.  This blog will focus on stress and its association with that darn belly fat!

As I have mentioned before, one of the first responses of our bodies to stress is release of large amounts of cortisol, the stress hormone.  This occurs through the brain’s release of CRH and ACTH which signals the adrenal glands to release cortisol.

In evolutionary terms, this was advantageous.  When faced with a saber-tooth tiger, we needed cortisol to deliver energy to our main muscles, brain and muscles to run from this danger.  During this energy releasing process, fat cells are signaled to deposit more fat into our blood streams, liver cells to produce glucose and muscle cells to break down protein to supply amino acids.  This metabolic process allowed us to flee from the looming animal threat.

“Chronic” versus “Acute” Stress: The Key to Understanding Stress and its Effects

The real problem arises when we experience this type of stress throughout the day, not infinite, limited time frames.  This chronic “perceived” stress causes levels of cortisol and insulin to rise together to send a signal to fat cells to store as much fat as possible.  Fat cells are instructed to hold onto their fat stores – reducing the body’s ability to release fat from its stores for use for energy.

Many scientific studies have shown that in the very early stages of stress, “acute stress”, CRH actually suppresses appetite.  So when the saber-tooth tiger started to chase you, high levels of CRH would be released allowing you to run faster — and not have an appetite!  On the heels of increased CRH levels comes a dramatic rise in cortisol levels which stimulates appetite within minutes to hours following the stressful event.  CRH levels return to normal within seconds, while cortisol levels may take hours to return to normal.  This means your appetite stays revved up for a very long time!

Again, the deleterious process arises in the light of chronic stress, or “perceived stress”.  This may take the form of a frantic 24/7 lifestyle, unreasonable expectations of a boss or partner, or taking care of aging parents.   I’m sure that all of you could list a whole lot more!

So how does cortisol lead to more belly fat?

During periods of chronic stress, both the levels of cortisol and insulin increase which signal the fat cell to store as much fat as possible.  This accumulation of body fat is especially distributed to the abdominal, or belly, region.   Researchers have coined this fat, “stress fat”.  From an evolutionary perspective, in the short term, this stress fat would have a protective effect because fat stored in the abdominal region could be delivered to the bloodstream and tissues faster than fat stored in other regions such as the thighs and buttocks.

Yet, in today’s age, we do not need these huge fat stores to survive.  Grocery stores and refrigerators allow us to buy and store food for our daily needs.  We do not face the environmental challenge of a 4- 5 month winter hibernation or possible period of starvation/decreased food supply.

But this isn’t all of it!  Apple vs. Pear

As you can see from the image on the left, there is much more fat in her abdominal region compared to the woman on the right, who has more fat in her hip and thigh region.  This pattern of fat deposition has been coined, “the pear” shape, whereas the one of the right, “the apple”.  Studies have shown that the “apple” shaped distribution of fat is closely associated with heart disease, diabetes, Syndrome X, hypertension and high cholesterol.

Okay, have I convinced you that chronic stress is bad for you?

Rather than dwell on this, and further potentiate this stress, let’s cover some healthy ways to combat stress and reverse some of these harmful processes.

Four stress reducing tips:

• Remember to breathe.  Please see last week’s blog for 3 minute breathing meditation.
• Exercise.  Get outside and walk for 30-40 minutes, 3-4 times/week.
• Take a soothing bath.  Indulge yourself in this luxury at least once a week!
• Get a good night’s rest.  Adequate sleep is critical to reducing cortisol and maintaining a healthy body weight.

My next blog will focus on ways to further protect you from the harmful effects of stress – from a nutritional standpoint.   Stay tuned!!

Any of these sound familiar?  These are all results of something called “STRESS”!  We all have it – and yet, we can’t seem to control its effects.   The next upcoming series of blogs will focus on stress- what it is, why it is literally killing you and how to deal with stress to achieve ultimate life balance.

Are you ready to change your life?

We first need to understand that the concept of “Stress”.  There is some good news and some bad news regarding stress.  The bad news is that there isn’t one little magic pill that I can prescribe to you that will eradicate stress and its effects on your life.  The good news, though, is that, equipped with the proper knowledge and tools, you can alleviate the stress in your life- start losing those extra 10-15 pounds, start sleeping better and feeling more confident about yourself and your life.   Do you want to start feeling better and looking better?  Then, let’s learn about stress!

What is stress?  

Stress is the body’s reaction to a change that requires a physical, mental or emotional response or adjustment.   Things that elicit a stress response are called “stressors”.  Stressors have definitely changed over time.  Over 10,000 years ago, the stressors that confronted us were fierce animals, harsh environmental factors, and search for daily food supply.  Today, everyday stressors include work pressures, family obligations and a never ending “to-do” list.

Overall, stress, in small and infrequent amounts, can be beneficial to us.  It can help us recognize painful stimuli – like placing your hand on an open fire or alert us of an approaching saber-toothed tiger.

The “Fight- or – Flight” Reaction

The “flight or fight” reaction is an evolutionary and physiologic response for survival.  It literally causes us to flee a harmful situation or fight against it.  The brain, specifically the hypothalamus, is programmed to release CRH which signals the pituitary gland to release ACTH.  ACTH then signals the adrenal gland to release cortisol.  In the picture above, you can see that the brain (hypothalamus and pituitary gland) release CRH and ACTH into the blood stream, respectively.  The adrenal gland, located above both kidneys, then releases the hormone, cortisol, as well as a cascade of other hormones to help us in this crisis situation.  Norepinephrine and epinephrine are released which leads to an increase in heart rate, dilated pupils, and more shallow and rapid breathing.  Vitally rich oxygenated blood is shunted from the digestive system to more functional muscle groups, such as your legs and arms.  Reflexes are sped up and perception of pain decreases.  Valuable glucose for energy is also released for the body to utilize to combat this crisis.  Within this evolutionary response, these physiological reactions allow us to deal more effectively with the stressful situation at hand, allowing us to fight against or flee from the daunting saber-toothed tiger.

The problem arises when this same reflexive reaction, which should be a response to acute stress, becomes a chronic process, releasing toxic amounts of cortisol into our bodies.  Today’s stressors range from traffic jams, an unreasonably demanding boss, a strained interpersonal relationship, a family crisis or ailing parent.   These chronic stimuli cause our bodies to be flooded with cortisol.  Excess cortisol secretion and chronically elevated cortisol levels can lead to countless disease states including obesity, diabetes, heart disease, Alzheimer’s disease, memory/concentration problems, decrease in your sex drive and a suppressed immune system.

Here is a list of elevated cortisol levels and chronic health conditions ( 1).

Metabolic Effect (cortisol – induced)                                                     Chronic Health condition

Want an easy tip to combat your daily stress?  Try this 3-minute Breath Exercise

Breathe.  Yes, it may sound simple, but it is not always easy to remember to do.  I encourage you to practice this exercise (2) – it will literally save your life!

3 minute Breath Awareness:

Step #1:  Becoming Aware

Sit or stand in an erect and dignified posture.  If possible, close your eyes.  Bring awareness to your inner experience of what is happening right now.  What thoughts are you having?  What feelings are you having? Turn toward the feeling sensation without becoming the feeling.  What body sensations are you having now?  Notice any body sensations such as tightening of muscles or bracing.

Step # 2: Gathering

Notice the physical sensations of the breath while breathing.  Notice the belly expanding and opening with each breath.  Hear your breath as you breathe in deeply through your nose and exhale through your mouth.  Anchor yourself to the present moment by being aware of the breath as it goes into and out of the body.

Step # 3: Expanding

Open your awareness to the breath in the body.  Notice your posture and facial expressions, as well as the breath in your abdomen.  If you notice discomfort, tension or resistance, focus again on the breath going in and out of your body.  Breathing into the body sensations on the in breath, and breathing out from these body sensations on the out breath.

I do this 3 minute Breath Awareness exercise many times throughout my day – while driving ( but not closing my eyes!) , in the office between patients and waiting in line at the bank or grocery store.  It definitely helps release my stress and makes the entire day much more pleasurable – for me and others!!  I have included the link so you can download to your computer, ipod or other device.

My next blog will focus on stress, cortisol and weight gain:  “Why can’t I lose that darn belly fat?!”

Stay tuned…

Please share your comments re. how stress affects your life and how you deal with it – your tips may be incredibly helpful to other readers!

Citations:

1. Talbott, Shawn Ph.D., The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health. (2007), Hunter House Inc. Publishers
2. Mindfulness: Finding Peace in a Frantic World. The Three Minute Breathing Space Meditation (article) .  You can download or stream the meditation from HERE.

She had this incredibly loud purr.  It was like a tremor, emanating from deep inside her body and reverberating sounds of true joy and complete contentment.   Every morning while stroking her neck and back, I was gifted with this resounding orchestra of delight.  This was my morning dose of “feline fortitude” which propelled me to face the daily challenges.

We had our morning ritual.  Both she and my other cat, Kona, would scuffle for the best place in the sink.  Then they would place their tongues underneath the bathroom faucet and lap up the tap water.  Though somewhat confined, they still seemed to consume enough water, licking each other’s faces as the water brushed across them. Then they would follow me downstairs, with Kona waiting on the fourth step, to see if he could scare her.  Once in the kitchen, she’d rub against my leg, teasing me to give her treats.   Similarly, we had our evening ritual.  When she heard my house key open the front door, she would be right there – right by the door to greet me with her playful swagger, her tremulous purr and her rhinestone collar beaming at me.  These are but a few of the fond memories I hold deep in my heart for my beloved cat, Kiki.

It was only about a week ago that I noticed her staying in the bedroom and not following me downstairs.  She didn’t fawn over me for her treats and seemed lethargic.  No longer was she meeting me at the door when I arrived home from work.  I knew that something was definitely wrong.

I summoned up my courage to take her into the vet for evaluation and tried to convince myself that maybe it was just a feline virus or some other definitely treatable condition.   But in my gut, I knew it was worse.   As I sat in the cold, white exam room waiting for the vet to show me her chest x-rays, I thought of her wonderful purr and for a few seconds I breathed peacefully.  This proved fleeting as the vet entered the room and slapped the dark x-rays on the viewing board.  My heart sank.  The chest x-ray showed a massive amount of fluid in both lungs and a tumor in her left lung.  This was causing her heart to work harder and limiting the amount of oxygen to her organs.

I couldn’t stop what happened next.  My eyes flooded with tears and I started sobbing.   Yes, right there in front of the vet, in the middle of the exam room – I totally lost all composure.  Flashbacks of my decision not to apply for vet school filled my head.  As a child I collected articles from the Pet Section of the LA Times and pasted them to make booklets.  I absolutely loved animals and knew someday that I wanted to care for these incredible creatures.  But, over my childhood years with the loss of many beloved pets, I knew my heart couldn’t withstand their suffering and pain.    They were so innocent and vulnerable.

So instead of putting my application to vet school, I decided to pursue medical school and enter into a “happy” specialty – Ob/Gyn.  Delivering babies and taking care of women through the various wonderful stages of life suited me far better.

My thoughts soon returned to the cold, white walls of the exam room.  How could this be happening?  She seemed so happy and healthy just days ago.  The follow up ultrasound showed what we already had anticipated.  A large tumor had grown in her abdomen and then metastasized to her lungs, causing fluid to build up.

Words like chemotherapy, radiation, and “draining the fluid” filled the room.   In my heart, I knew the prognosis was very poor and Kiki deserved a dignified, peaceful death.   They brought her to me – her abdomen shaved from the abdominal ultrasound and slightly wet.  Her breathing was labored and I could tell from the look in her eyes that there wasn’t much time left.

Fortunately, we made it home safe and sound.  I then gently laid her on the floor near my bed – this was one of her favorite places.  Her breaths became more shallow, stopping for 5- 7 seconds, then taking a gasp.  She did this three consecutive times, convulsing and letting out a shriek as my hand lay by her.   One last breath and she was gone.  All was still and calm.  No more shrieks, no more labored breathing.  I started sobbing – grieving the loss of this precious being that had so filled my life with joy each and every day.  My dear friend Ellen, a true animal lover herself, came to my house and consoled me as we sat peacefully beside Kiki.

The next day, we brought her to Ellen’s back yard where many other pets had been laid to rest.  It was a peaceful, serene place where I knew she would be safe.  I gave her one last kiss as we wrapped a towel around her in her bed, and gently placed her in the grave.  As I shoveled the dirt into this sacred space, I thanked Kiki for all the joy and happiness she had brought to my life.   She had lived a very loving life and I never denied her of her beloved treats, even in those last days.

Some say that losing a pet can hurt as much as losing a relative.   They give us unconditional love and are ultimately loyal until their dying day.  How we deal with the loss of a loving pet can vary greatly, both in duration and severity.   According to Sandra Barker, the director of the Center for Human-Animal Interaction at Virginia Commonwealth University, the grieving process can be filled with a sense of surprise and even shame – many times clients may grieve more for our pets than for a sibling or a parent.

She further states, “But when they realize that the difference is the pet gave them constant companionship, and there was total dependency, then they start to realize that’s why they’re grieving so intensely.”

Yes, our pets are more than just four legged animals- they are part of our family.  Their endless love and constant affection, given without judgment or expectation, are true gifts in our lives. They wag their tails, sit on our laps and purr with complete contentment.

From my readings on grieving, I found some helpful tips which have aided me over the past few days.  Perhaps someday, they may be of help to you, too.

7 Ways to Cope with the Death of a Pet

1. Allow yourself to grieve.  We all grieve in different ways and for different periods of time.  Whether it is for a few days or years, it is a completely personal experience which may even require taking some time off work or spending time alone.
2. Express your grief openly. Don’t be afraid to talk about your feelings or memories.
3. Spend time with your surviving pet.  Spend time with your surviving pet.  This can help ease the pain and deal with deep emotions.  Be aware that your surviving pet may also are affected by the loss.   Create a positive emotional state within the home.
4. Do something in your pet’s memory.  This can mean spending time at places where you used to be together, volunteering at an animal shelter or making a donation in your pet’s memory.  These moments can help turn a painful situation into a positive one.
5. Keep a journal. Keeping a journal helps to record your feelings, thoughts and memories.  By writing, you can work through the grief and make sense of things happening around you.
6. Memorialize your pet.  By doing so, you can help overcome the loss and remember the good times you had together.
7. Seek support.  This is a very healthy way to cope with the death of a pet.  This support could come from friends or family, or from pet-loss support hotlines, pet bereavement counseling services and online support groups.

These 7 tips have helped me process through the grief over the past days, realizing that my grief is genuinely deserving of time and attention.  Close friends have comforted me and we have shared fond memories of Kiki.  Every night, I make a point of sitting with Kona on the couch, petting him and giving him some special attention.    Writing, especially this blog, has helped me – knowing that many of you may have experienced such a loss and the sense of a caring community warms my soul.  Kiki’s rhinestone collar sits in my kitchen counter next to her treats.  When I make my cup of coffee in the morning, I see the shiny crystals studded on her red collar.  My heart fills with both sadness and joy, yet the sense of gratitude overwhelms both.   I know that her spirit lives within me and her incredible purr – yes – that beloved purr – will forever resonate in my soul.

Below is a poem which I would like to share with all of you.

A poem for the grieving…

Do not stand at my grave and weep,

I am not there, I do not sleep.

I am a thousand winds that blow,

I am the diamond glints on snow.

I am the sunlight on ripened grain,

I am the gentle autumn’s rain.

When you awaken in the morning’s hush,

I am the swift uplifting rush

of quiet birds in circled flight.

I am the stars that shine at night.

Do not stand at my grave and cry,

I am not there, I did not die…

-        Anonymous

Please feel free to share any comments regarding your own experiences.  I welcome them and believe this to be a healing (and healthy!) community.

Warmly…

“Gosh, I really could have done that better.  I could have been more spontaneous with my presentation. I should have been able to memorize it and speak off the cuff, rather than resort to reading in from my script.  Why can’t I be better?”

These were just a few thoughts running through my head after the recent Vibrantly-You Symposium held at La Costa Resort last Friday.  I shared my near death experience of almost dying from falling off a kayak and holding onto a rock in the middle of the Lower Salmon River in Idaho this past July.  I was literally clinging on for dear life and didn’t want to let go of my grasp, fearing the raging rapids below.  To read the entire story, please click on this link…. “The Ultimate Letting Go”

Now I was in the middle of another river – my mind’s critical waves of self-deprecation.  Of course, I had wanted to be able to speak freely, but to be honest, I was worried that I would break down and not be able to get through the story without sobbing.  I wanted to share it in a way that was clear and understandable, not incomprehensible gasping between words.

Although many women came up to me after my presentation and shared how intensely moved they were from my story, I still couldn’t help but criticize myself for needing to read this part.  Wasn’t I an experienced enough speaker to be able to do this without a script?

Why do we have such finely tuned inner critics?

For me, one very explainable reason for my intensely developed inner critic involves my upbringing.   I am the youngest of four children, having been raised by two German immigrants.  My father was a Freudian-trained psychiatrist and my mother, a psychologist.  Yes, some people are amazed that I am as “healthy” as I am, but this still doesn’t stop the demons inside from automatically chiming in on daily experiences!

Luckily, from this life-threatening experience on the river, I gained some valuable lessons about “letting go” and having the faith and courage to withstand the rapids below.  Even more lessons come to me every day.  At the Symposium, my lesson was to let go of my ego, aka my inner critic, regarding my “performance”.  The ultimate goal of my story was to communicate the fear we face in our lives and to let go of the “rocks” which we think are “saving” us.

So this led me to think about self-compassion.

How can we be more compassionate to ourselves?

To be more compassionate to ourselves, we first need to understand what being compassionate to others involves.  Dr. Kristen Neff, Associate Professor at the University of Texas at Austin, helps explain this very simply.

Compassion:

• Is the ability to notice the suffering of others.
• Involves feeling moved by others’ suffering – allowing your heart to respond to their pain.
• Is feeling the need to care and desire to help in some way.
• Is the offering of understanding and kindness rather than harsh judgment.
• Realizing that suffering, failure and imperfection is part of the shared human experience.

She further emphasizes, “You may try to change in ways that allow you to be more healthy and happy, but this is done because you care about yourself, not because you are worthless or unacceptable as you are.  Perhaps most importantly, having compassion for yourself means that you honor and accept your humanness….The more you open your heart to this reality instead of constantly fighting against it, the more you will be able to feel compassion for yourself and all fellow human in the experience of life.”

How beautifully stated!  Every day we are challenged by life.  Do we choose to face these challenges with self-compassion or harsh judgment?  In this New Year, I vow to myself that I will change my critical self-talk and start practicing self-compassion – speaking to myself with kindness and forgiveness.  I hope that you will too!

If you would like to share your thoughts about your own inner critic, please send them to drdianahoppe@gmail.com.  Next month, I will be creating the on-line forum for sharing comments.

For more information about a healthier way to relate to yourself, please visit Dr. Kristen Neff at her website : www.self-compassion.org.

Warmly…

Vibrantly You Women’s Wellbeing Sympoium

Sign up NOW!!

I would like to invite you to spend a half-day at the exquisite La Costa Resort and Spa on January 18, 2013 with four recognized leaders in women’s wellbeing! This symposium, Vibrantly You, will transform your health, inspire passion, and empower you to live vibrantly.

Also, explore Ranch & Coast Magazine’s New Year, New You EXPO with the very best in health, beauty, fitness, and everything you need for optimal wellbeing.

Let’s get to the heart of women’s wellbeing. “Inspiring women to transform their health and live passionate lives” is our mission. Your participation will help us contribute to two charities YWCA/ Becky’s House and Human Options dedicated to improving the lives of women in need.

Please join me for this wonderful event, January 18^th, 2013 from 8AM-12: 30PM. Included with ticket purchase is:

• Continental Breakfast
• Goody Bag
• Entry in a raffle for great prizes
• Ranch & Coast Magazine’s New Year, New You Expo

To register for this wonderful event please click this link to the Vibrantly You website. We look forward to seeing you there!

For the month of December, we will be cutting the price for each ticket, from $97 to $75!

Invite some friends and celebrate January with a boost of healthy energy and excitement!

To register, go to: www.vibrantly-you.com

Please use coupon code: “R & C”

Warmly,

Diana Hoppe, M.D.

If you have interest in being a sponsor/advertiser please contact Greg Voisen at (760) 631-2631.