Dharma Mama

A yogi mama striving for health and wellness inside and out


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Why sensitive people are natural leaders


When you think about a leader, you probably think of someone who is charismatic, headstrong, courageous, and probably intimidating. However, possessing a high level of sensitivity can make a person an even more effective leader, according to psychologist Sherrie Campbell. Sensitive people just see the world through a different lens, and feel every emotion much more deeply than their counterparts. They possess a certain level of empathy as well, and can sense when someone else is hurting and needing help.

Sensitive people make wonderful friends for these reasons, but what makes them natural born leaders, as well?

THEY LISTEN TO OTHERS WITHOUT INTERRUPTING.

“Most people do not listen with the intent to understand; they listen with the intent to reply.” –Stephen R. Covey

If you think back on your former bosses, you probably remember most of them talking more than they listened. Talking is very common in today’s world, but actually listening to the other person’s perspective has become a dying art, unfortunately. However, sensitive people have a knack for listening to another person without having to interject or get the upper hand in the conversation.

Research also shows that employees feel happier and more fulfilled with their jobs when they have kind, sensitive, and empathetic bosses.

Many bosses today only think of what’s best for themselves and their brand, but don’t regard their employees in the same manner. Sensitive people make better leaders because they put their egos aside and care deeply about how others feel. They want others to express their feelings because they know transparency makes for happier people, and therefore a thriving business or organization as well.

SENSITIVE PEOPLE TAKE OTHERS’ FEELINGS AND OPINIONS INTO CONSIDERATION.

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Unfortunately, many bosses today take their powerful position to the head, which further inflates their ego and causes a lot of dissatisfaction and tension in the workplace. A lot of people who hold high-level positions actually possess a great deal of insecurity, because they place their value only in how much money they can make, not in how they treat others.

Sensitive people care about how others feel, and would never dream of making a decision without getting feedback from their employees. They truly understand and live by the saying “There’s no I in team,” and know that to lead others, you must get on their side. You must consider all parts of the whole, not just your own piece of the pie. Sensitive people are well-aware of this, and execute this ideology in their everyday lives.

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THE INTROSPECTION AND HIGH DEGREE OF SELF-AWARENESS AMONG SENSITIVE PEOPLE HELPS THEM UNDERSTAND OTHERS BETTER.

Sensitive people spend a lot of time trying to understand themselves, so therefore they can understand the inner workings of others much better. Because they know themselves so well, they have a high level of confidence, which makes working with them much more painless and enjoyable than working for an insecure, egotistical boss.

Sensitive people know that their gift does not make them weak or a doormat, but rather, it makes them stronger and more cooperative. They know that leading by dictatorship only results in unhappy, fearful, and apathetic employees. They want people to feel comfortable opening up to them and sharing their thoughts and opinions with them. Even though they might hold a higher position, they see everyone on an equal playing field, including themselves.

Sensitivity plays a huge role in their mindset and attitude about leadership, because without their knowledge and understanding of their own strengths and weaknesses, they wouldn’t have any clue what others can do well and what they need to work on.

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Highly sensitive people know that they must first master themselves if they ever want to successfully lead others, so they have done extensive self-development in order to achieve this. Self-aware people make better leaders because they can keep their feelings in check and control their emotions before they get out of hand.

They don’t take their frustrations out on others; rather, they take note of how they feel, and deal with the feelings in a calm manner. They don’t want their own storms to affect someone else’s day or performance at work, and therefore make a conscious effort to transmute those feelings into passion for what they do.

Sensitive people are a wonderful treasure in our world, and when they become leaders, they have the ability to create an immense amount of positive change. They see others not as a problem to solve or an obstacle in their way, but as human beings who just want others to understand them. We must attempt to see the perspectives of others so that our world includes the feelings of everyone, not just ourselves.

Great leaders know that respect, the ability and willingness to listen, and compassion for others create a positive environment, and strive to achieve this in everything they do.

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7 Tips for Emotional Balance

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  1. Understand that emotions are like waves; they build up and peak. It is completely natural and normal for our emotions to fluctuate; but what matters is not getting lost in it. Stay mindful that this emotion is transient and ride it out! The more you try to burry it, the worse it will fester. Let it out, and move on.
  2. How do you feel? Are you feeling frustrated? Of low self esteem? Feel stuck? Think about, why? What is the reason. Think about the FIRST steps you need to take to make it better.
  3. Balance does not equal happiness! We must realize that happiness cannot always be the emotion we are feeling and that is okay. Be content that there will be ups and down.
  4. Take a break! Change your scenery. Put on some music; take a bath, light some candles and make the room smell good. Recharge your batteries.
  5. Possibly the most important…show G R A T I T U D E. Find a reason to smile and shift your pattern of thought.
  6. RE ORGANIZE. Make yourself a schedule; make an agenda. Do not let your time fall through your fingers! Don’t let your choices be unconscious; take charge and set your I N T E N T I O N.
  7. Make your home a place of comfort. Remove excess stuff. Make the surfaces of your counters, tables, etc clear with only a few items on each. Organize your home, get rid of stuff you don’t need. Having a tidy home can give you clarity of mind.

Number 7 has proved very important in my own life and has become the first thing on my to-do list. I notice that when my home starts to get disheveled I start to feel anxious in general. When my home is clean and tidy, I feel much more peaceful and feel like I have the time to do other more productive, positive things in my life without the anxiousness of ‘having to clean up the mess’!

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What do you do to find emotional balance?


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How I beat postpartum depression naturally

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***I DO NOT ADVOCATE THAT YOU SELF-TREAT YOURSELF FOR POSTPARTUM DEPRESSION. MANY PEOPLE HAVE SUCCESS WITH MEDICAL TREATMENT. I AM SHARING WHAT WORKED FOR ME IN HOPES THAT IT HELPS ANYONE WHO MIGHT NEED IT****

The above photos are about 3 months apart. In the first photo I was in the throws of the lowest of the lows. I felt completely worthless, I felt like I had no purpose, everyday felt so mundane and my irritability was off the charts. I look back at those times and thank my lucky stars that I made a decision to get better. Now, I realize depression can be a chemical imbalance that requires medicine from a medical doctor. HOWEVER, I, myself, stay away from pharmaceutical drugs as much as I can. When it comes with the chemistry of my brain, I would much rather try natural methods before resorting to drugs. I do realize that in some cases, drugs can save lives but here I am sharing my own experience.

I took a long hard look at myself and realized that I was digging myself deeper and deeper with my own mindset. I started playing the victim; everything around me was the problem and I was a victim of my circumstances. Once I realized that I was playing this story over and over in my mind, I had an AHA moment and it was then that I started to pay a lot more attention to the direction of my thoughts. SO many of them were self defeating and criticizing; it was no wonder that I felt so alone. I was isolating myself by the way I was living my life.

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We had just moved to a new state a couple months before I fell deep into depression so I didn’t have a huge network of other mom’s to talk to. And even still, postpartum depression has such a stigma to it; no one wants to talk about it because you already feel like a crappy mom for feeling sad when you have such miracles (babies) before you. So who wants to openly admit that they are struggling with it at all? Not to mention, if you show any emotional vulnerability, others might think you are going to hurt your babies and that is the last thing any mom wants to deal with. So what does that leave? A bunch of mamas suffering in silence… A LOT of us.

So for me, it all started with my mindset. I realized things needed to change and I worked from there. I created a schedule for myself and the most important thing on it was ME time. I put my toddler in her room for quiet time and thankfully my youngest usually naps at the same time and if not, he just plays next to me. I started paying more attention to my diet and realized that having my coffee in the morning messed my whole day up because it kept me from eating breakfast which created this terrible cycle of blood sugar crashes and loading up on carbs to fill that deficit.

Cutting out sugar was also a huge step in the right direction and after I started taking a superfood shake everyday, I no longer craved sugar. It has been truly amazing to have chocolate in the house and only want one piece every now and then. And that is a miraculous thing to say, because I was SERIOUSLY addicted to sugar and I had no idea that sugar was the biggest reason I was still struggling with adult acne. Acne is now GONE, thank you very much!

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But, by far, the BIGGEST and most powerful change I made other than mindset, is starting a no-excuses workout everyday for 30 minutes. Thirty minutes where I get my heart rate UP and get my body moving. No excuses that I didn’t sleep enough the night before, no excuses that the baby is in the way, etc! Sure, I had been doing yoga everyday but that was just not enough to get my blood pumping to get those stress relieving hormones flowing. Before I started doing my workout DVD’s at home I was honestly flooded with cortisol (the stress hormone) and I felt it. Irritability, stressed out over little things, getting angry easily, feeling inadequate and lazy….getting up and exercising for 30 minutes made that all go away. At the end of your workout you are feel so much better and the stress relieving effects last hours because of those feel good hormones that stay in your body hours afterwards. If you want some resources for some amazing home workouts that aren’t boring, I’m happy to help!

Before I had a schedule I kind of just flew by the seat of my pants, going from one thing to the next without any real forethought. That spells disaster for me….I have realized that I really need structure and direction. I started incorporating daily exercise at home and that has been probably the biggest game changer of all. Every day I do my workouts and everyday I feel better and better. I love to visualize how I will feel 6 months, a year, 2 years from now. Because who wants to live a life half lived? We might as well go for gold!

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I have gone from feeling totally worthless and lacking direction to feeling totally inspired, motivated and CAPABLE.  If you are reading this and you have battled depression, postpartum or not, I know how it feels and it feels terrible. But I promise you that feeling is not the destination. You are simply at a tough spot in your life but you can and WILL make it out of that spot. It all starts with the reality you create for yourself; listen to how you talk to yourself. Respect yourself, love yourself, honor yourself. Nourish your body with real food, spend time developing your mind and your intentions for your life and your family, get your body moving and get out of your head through exercise. Feeling overwhelmed? CHANGE YOUR SCENERY! Go for a walk, get up and leave the house, pick up a good book, turn on some music, say positive affirmations OUT LOUD. You are what you repeatedly do; you are the sum of your habits. YOU are capable of miracles and you are more powerful than you realize! Make today the day you make yourself better than you were yesterday.

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Balancing your hormones with exercise & nutrition

Since starting a home workout routine that includes 30 minutes of high intensity exercise, I have enjoyed more stable moods, my skin is so much more calm, I am happier, I feel energized and optimistic A LOT more often than before. It’s like magic! But the hardest part is getting started…..even just the word exercise can evoke feelings of negativity in a lot of people. The key is to find workouts that you love to do, and for me, finding a dance workout has been my golden ticket! After my workouts I cool down with yoga and it’s amazing the amount of flexibility and strength I have compared to getting on my mat with cold muscles. Exercise and clean eating is the key. You can take all the supplements you want, you can do yoga and meditation, but until you take on a real workout that gets your heart rate up for at least 20 minutes, this might all be in vain.

Mood

Regular aerobic exercise is a trigger that releases chemicals and hormones that improve your mood. Women who suffer from a hormone imbalance tend to have mood swings. This flux can lead to poor self-confidence and depression. Doing cardiovascular exercises are equivalent to pressing a button to launch the hormones that help you feel happy, healthy and confident!

Weight

Hormones produced by the ovaries, such as estrogen and progesterone, may regulate where fat sits on the body. When a hormone imbalance occurs, women may find they develop extra fat around the middle. It is not clear exactly why this happens, but excess abdominal fat can increase the risk of heart disease. Exercise is an essential component to controlling weight. You cannot change fat placement, but you can increase activity to burn calories and reduce fat storage. Regular exercise increases your daily calories usage and, in combination with a low-calorie, clean diet, will help burn off stored fat!

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Fertility in women is largely driven by hormones, which serve as chemical messengers in the blood. Hormonal imbalances can lead to mood changes, weight gain and even issues like ovarian cysts. When an imbalance occurs, it can be related to age, diet and nutrition, illness or stress. Exercise is vital for health and may reduce some of the problems associated with hormone imbalances.

If you are looking for a fun workout that you will love to do, contact me and I’ll connect you with some amazing workouts!

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christinasutra@yahoo.com

My dance workout!


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SUPERFOODS; complete dense dose of daily nutrition!

As a health nut for many years I have spent endless hours researching herbs, how to balance hormones naturally, how to achieve optimal health through antioxidants, superfoods, herbs, nutrition and lifestyle! Low and behold, there really is ONE drink that has it all!

SHAKEOLOGY!

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I have been drinking this stuff faithfully everyday for 2 weeks now and my overall sense of wellbeing, my level of energy and my stamina are through the roof! Of course it’s not *JUST* because of these superfoods, but I know it is part of the reason. I am terrible about eating lunch, so I have this as my lunch and it fuels me for a few hours until I start prepping dinner. Since starting this stuff I notice WAY less sugar cravings.

I mean, it use to be so bad that I literally could not buy chocolate or else I would eat the whole bag. Now my husband brings me chocolate and I eat one piece and I’m good. Sugar has always been my weakness and high intake of sugar has always exacerbated my skin issues. I am happy to say that I am still glowing and my skin is happy! I am happy!

What is SHAKEOLOGY designed to do?

*Boosts energy

*Curbs cravings

*Regulates digestion and elimination cycles

*Boosts immunity

*Satiates – keeping you full longer

*Tastes amazing – no more chalky protein powders

*helps you lose weight

*gluten free

*soy free

*vegan version is lacose/dairy free

*Clinically proven to help you drop weight

*Proven to lower cholesterol and blood sugar

Some MORE Shakeology benefits and ingredients:

*proprietary VEGAN super-protein blend (sacha inchi, chia, flax, amaranth, brown rice, and pea build lean muscles, improves skin and hair, and supports mental clarity while reducing cravings or enjoy the whey infused version (non-vegan)

*proprietary superfruit/antioxidant blend of camu, acai, acerola cherry, bilberry, goji, green tea, pomegranate, rose hips, and luo han guo, proveds antioxidant support and promotes a healthy heart an optimal blood pressure

*super-green/phyto-nutrient blend of moringa, chlorella, spirulina, spinach, barley grass, kamut grass, wheat grass and oat grass helps alkalize the body oand promote dexoification of thel iver, kidnes, and blood to restore health and vitality

*adaptogen blend of ashwagandha, astragalus, cordyceps, ginkgo, maca, maitake, reishi, schisandra, and tulsi protect the body from stress, suppot hte immune system, and balance the endocrine (HORMONAL!) system

a·dapt·o·gen
  1. (in herbal medicine) a natural substance considered to help the body adapt to stress and to exert a normalizing effect upon bodily processes.

*Prebiotic and probiotics/digestive enzyme blend made from yacon root, lactobacillus sporogenes, amylase, cellulase, lactase, lipase, protease, bromelain, and papain help to increse nutrient absorption, promote regularity, and improves digesiton

BUY SHAKEOLOGY HERE


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10 tips for Eating Clean & Improving your Lifestyle

Approach Your Meals As A Lifestyle

Want to get serious? Then forget the D-word entirely. Clean eating is not a fat-loss diet. This is a lifestyle that you’re going to sustain from this day forward.

You don’t need to get obsessive or throw out everything you love. You’re allowed to enjoy your food—you’ll need to, if you want to be able to stick with this. So consider yourself warned: You might have to take this as your push to (finally!) learn how to cook for yourself.

What’s the other choice—leaving it up to the world to feed you? Forget it. Take control of your life, because once you fall off your clean-eating plan, you’ll revert back to feeling low in energy, hungry, and irritable multiple times every day.

2 Load Up On Fresh Produce

No matter if you’re a carb-cutter, carb-loader, paleo warrior, or intermittent faster, your golden rule of clean eating should be to include as much fresh produce in your daily diet as possible.

Vegetables make every dietary system better and healthier. They provide the vitamins and nutrients to keep you feeling as good as you look, and the soluble fiber to make sure you suck every last bit of nutrition out of everything else you eat.

Think you can get all that from a simple greens supplement? You can try, but more than likely, you’ll find yourself using this expensive supp as an excuse to cheat when you get hungry later on. So get familiar with the best-tasting in-season fruits and vegetables (and the frozen ones in a pinch), and become a master of seasons and spices. Read recipes like they’re great literature and you’re on your way.

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3 Shop The Perimeter Of The Grocery Store

Every store is different, but as a general rule, the periphery is the natural habitat of the fresh vegetable, meat market, whole-grain baked goods, and the nuts and dried fruits in the bulk bin. Get comfortable here; it is now your territory.

You’ll probably have to venture into the interior for some staples like olive oil, but keep your blinders on. You’re entering a museum of extravagant packaging and manipulative slogans. Few of the items you see in the store’s interior promote good health; it’s a stretch to call most of it “food.”

The perimeter is also usually the home of the dairy case and the beer and wine display, so stay strong. Of course, if these are your biggest offenses, you could do a lot worse.

4 Eliminate Added Sugars

Generally speaking, eating right isn’t about avoiding anything in particular. It’s about choosing simple, unrefined things and enjoying them. But if you feel more comfortable having an enemy, then fine: Declare war on sugar.

Foods in their most natural state do not contain added sugar—that’s why it’s called “added sugar.” Fruit can still be your friend, but in the case of sweeteners that have been mixed into your food during the manufacturing process, it’s best to just say no.

This can be a tough rule to master for some people—probably the toughest—but the day will come when the cravings don’t come any more. After that day, a candy bar will taste like what it is: A painfully sweet and unsatisfying pile of mystery ingredients. Try one, and you’ll find your energy level crashing and hunger level soaring, just like in the old days.

5 Drink More Water

You probably got your fill of being commanded to “drink 8-10 glasses of water each day” years ago. Still, the benefits are real—especially if you’re in training. Hydrated muscles grow and perform at a higher level, and they are better protected against catabolism (breakdown) than muscles that are a quart low.

“But all that water!” you say. If you really can’t take it, then it’s time to start experimenting—just try to keep it clear. Drinking herbal teas or green tea can help you naturally cleanse, aside from many other benefits. Flavoring water with lemon or other flavors, or mixing in sugar-free electrolytes or aminos, could also make for healthy sipping during a long work day.

6 Sit Down and Practice Mindful Eating

Part of making healthy eating your lifestyle is setting aside the time to do it right. This means sitting down to a meal whenever possible, preferably at a table, with the people you care about. Even when you have small humans (children…) hanging off your body!

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Even if you’re not sharing your table with anyone in particular, try to clear out a dedicated space in your schedule—and in your stuff—for eating, particularly breakfast and dinner. These are important rituals that you’ll be doing for the rest of your life, so the better you are at them, the more you’ll enjoy them. This is still something I struggle with!

7 Balance Your Diet

Two of the central ideas behind clean eating are balance and moderation. Don’t avoid carbs or dietary fats entirely on your clean diet approach, or you’ll find yourself dreading your meals. Get them in, adjusting the portion sizes to fit your particular nutrient and body goals.

When it comes down to it, the key is to be mindful of your food and what it’s made of. If you don’t know, that’s a problem. You’re putting this stuff in your body, after all!

8 Use Smart Flour Substitutes

Yes, you can enjoy baked goods and eat clean at the same time. The secret is to open yourself to the world beyond refined white flour. This might require that you try out some new recipes and make a few mistakes, but that’s all part of the fun, right? Stick with me here.
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Almond flour, coconut flour, brown rice flour, and oat flour are all excellent ways to reduce the simple carbs of any recipe and still create delicious treats. Try baking with new flavors like pumpkin, dried fruits, or even savory breads and muffins flavored with meat, garlic, or chives.

Different flours have different nutritional profiles, so make sure to read up on them to find the ones that are best suited to your dietary approach. There’s a nearly unlimited variety to choose from.

9 Don’t Eat Foods With Ingredients You Can’t Pronounce

Once you’ve been eating clean for a little while, you’ll inevitably begin to see the food industry as the giant machine that it is. It’s so much bigger than you, and it has its hands in so many different pockets, that it’s impossible for it to have your best interests at heart.

Need evidence? Look at the label of a box of cookies, a children’s lunch pack, or even a bottle of “natural” juice. You’d need a chemistry degree to read it, and even then, you couldn’t say what those substances are doing to you in the long run.

A good general rule: If you can’t state the name of a particular ingredient in the food you’re about to dine on, then consider passing. If you’re afraid that this rules out your favorite Ethiopian restaurant, consider making an exception for good, simple ethnic foods. Many times, these will pass the “the fewer ingredients the better” test while still giving you the culinary adventure you desire.

10 Focus On Nutrients, Not Just Calories

Last but not least, as you launch your clean-eating plan, don’t get too caught up in the numbers game. In our bodyweight-conscious world, it’s easy to measure everything in terms of calories-in, calories-out. While this approach can help make you thin, it’s not enough to make you healthy.

The calorie-counting diet guru of the 70s and 80s is a relic of the past. Today, we know that getting the proper nutrients is far more important to an overall health than simple caloric balance.

Think of it this way: One approach leaves you feeling grumpy, ravenous, and guilty about simple pleasures. The other leads you to more energy, stable blood sugar, and a world of new foods you never considered in the past. The choice is easy!

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