Holistic Women's Health in San Francisco, CA
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Self-care is not selfish

Posted by Erin Mazow in events | self-care | stress - (0 Comments)
This is what my living room looked like the night before I left for my birthday trip

This is what my living room looked like the night before I left for my birthday trip

This is what my living room looked like the night before my husband and I left town for a couple days to celebrate my birthday. If you look closely, you’ll see crumpled clean laundry on the couch buried beneath pillows, blankets and assorted papers. On the table are multiple days of tea mugs, unopened mail, checks to deposit, a stack of books, an apple I meant to eat for a snack two days earlier, a pair of glasses and an aromatherapy spray bottle. On the floor are more books, assorted receipts, bags, paperwork and several pairs of shoes. I’m posting this photo here on my website (somewhat sheepishly) because as I stood in my living room and surveyed the damage, it reminded me of something important: I’m never going to get to the end of my to-do list, and that’s okay.

I have a tendency to try and get things all wrapped before I allow myself to fully rest. The catch is that there’s always one more email to respond to, one more event to attend, one more chore to cross off the list. When I ignore my need for rest, here’s what happens. I start to make unhealthy food choices because I feel like I “deserve” a treat, my waking and sleeping rhythms get disrupted, my productivity drops and I become irritable with the people around me. Then I feel even less worthy of taking a break because I’m trying to play catch up — and the vicious cycle continues. Does this sound familiar to any of you?

Life gives us abundant opportunities to learn the lessons we need to learn in order to grow, and this is one lesson I apparently keep needing to learn over and over: taking time to care for myself with a nourishing meal, a full night’s sleep, a massage, a good book, a bath, a tea break, a date with a friend or a walk in nature is not selfish. Good self-care replenishes my reserves so that I can show up more fully in my life. All of the to-do lists are still going to be there waiting for me when I return…and the world is not going to end if I send an email a day or two later than planned. Ultimately, it’s about communicating through my actions that I am worthy of my own time and attention. I am enough just as I am.

Have you ever felt some relief in catching a cold or flu because it gave you an acceptable reason to just rest? I imagine there are some knowing nods out there. Instead of waiting to rest only when you’re feeling miserable and staring at the ceiling with tissues stuffed up your nose, set aside some time every day. It doesn’t have to be a long, involved process. Throughout the day, briefly check in with yourself to notice the sensations in your body and the emotions you’re currently feeling. Next, ask yourself what you need in this moment. If it’s something you can give yourself right now (like a glass of water, a minute of deep belly breathing with eyes closed, a short phone call with a friend or a walk around the block), do it. If not, make a plan to honor that need at a specific point in the future. Over time, you may find that your body stops trying to slow you down via aches and pains and various other symptoms because it doesn’t need to scream so loud to get your attention. Remember, you are worthy of your own time and attention. You are enough just as you are.

P.S. There’s a lot to unravel around feeling selfish or decadent when you take care of yourself. I can say from experience that it takes practice and lots of self-compassion to make a habit of honoring your needs. We all need people to remind us of what is true and to help us recommit to ourselves when we fall off the wagon. If this way of being is new to you or you just want some extra support and accountability, I invite you to join me for the spring session of my small group coaching program that starts Tuesday, March 5. You can learn more about the program here.

Are you craving sweets or more sweetness?

Posted by Erin Mazow in food | mindfulness | self-care | stress - (0 Comments)

As I mentioned in my previous post, the sweet taste enhances feelings of contentment. It’s easy to forget that the sense of taste is just one of the ways we invite nourishment and satisfaction into our lives. In Ayurveda, we understand that well-being is impacted by everything we take in through our five senses. Therefore, what we eat, touch, smell, hear and see affects our physical health and state of mind. Have you ever found yourself craving junky sweets when you’re not getting enough nourishment from other aspects of life like your relationships, career or self-care practices? I know I have. Here are some ways to increase sweetness in your daily life through the other four senses:

Ayurvedic warm oil massage

Ayurvedic warm oil massage

Touch: Soaking in the tub, any form of loving touch like holding hands, long hugs, cuddling and gentle massage with warm oil. The word sneha in Sanksrit means both “oil” and “love.” Ayurveda recommends daily warm oil self-massage through a practice called abhyanga.

Smell: Flowers, essential oils like cardamom, cinnamon, jasmine, neroli, sweet orange, rose, vanilla, or ylang ylang. Use a diffuser or purchase a small spritzer bottle and add 10-15 drops of essential oil. Keep it by your desk or in your bag for whenever you need a little boost.

Sound: Kind words (especially self-talk), any soothing, calming or uplifting music.

Sight: Earthy colors, pastel colors, spending time in nature, bringing nature into your surroundings at home or work.

Some of my other favorites include smiling, laughing, getting more sleep and taking deep belly breaths.

Right now, jot down a few simple and pleasurable activities that help you to feel more nourished. The next time you find yourself craving a cookie or some other treat, take out your list and pause for a moment to reflect. Do you actually want to eat that specific food or is your craving indicating that another area of life may need some TLC? When is the last time you did something on your “pleasure” list? Perhaps there’s a way to satisfy the craving with a more nutritious form of the sweet taste. Or maybe you decide that what you really, really want right now is the treat. If so, honor that craving by giving the experience your complete attention and savoring each bite with the fullest pleasure.

Understanding winter cravings for sweets

Posted by Erin Mazow in food - (0 Comments)

Photo: smiteme

When the weather turns cold in fall and winter, you may notice an increase in your appetite or a desire for heavier foods like sweets and animal products. However, now that the holidays are over, many people are starting diets or doing cleanses to “repent” from the indulgences of the past couple months. Guess what? Even though we’ve entered 2013, it’s still winter! Now is the time to build strength, not deplete ones resources (spring is a much more effective time for cleansing). The body still needs warmth and grounding to fortify immunity and protect against cold weather. Craving more of the sweet taste is natural during winter AND it’s possible to satisfy your cravings in healthy, balancing ways.

The sweet taste promotes the production of healthy tissues, relieves thirst and gives strength. On the emotional level, it enhances love, compassion and a sense of contentment. Is it any wonder why we tend to crave this taste during times of stress? It’s naturally found in most fruits, root vegetables, squashes, pumpkins, cooked grains, legumes, nuts & seeds, healthy oils, fresh dairy, sweeteners like dates, honey and maple syrup and spices like allspice, cardamom, cinnamon, cloves, licorice root, nutmeg, saffron. Experiment by making some spicy sweet herbal tea or dusting off your slow cooker for nourishing one-pot meals like hearty lentil and root vegetable soups or oatmeal with chopped apples, pears, dates, cranberries, ghee and warming spices. Try this date and almond shake for a tasty, soothing snack, or check out Spinach and Yoga’s delicious and healthy winter dessert ideas. Please note: if you do consume milk, it should be taken warm and with spices like cardamom, ginger or nutmeg to avoid creating congestion.

What are your favorite foods for keeping the winter chill at bay? Let me know in the comments.

Find Your Flow: small group Ayurvedic women’s health program

Posted by Erin Mazow in events | mindfulness | self-care | stress - (0 Comments)

This summer brought a lot of big changes into my life. My husband and I moved into a new home in July, and I also opened my own full-time office near Mission and 21st Street in August. It has all been very exciting and, to be honest, quite exhausting. Now that the boxes are unpacked and the dust is settling, I’m ready to share a new offering with you. In addition to my one-on-one patient care, I am thrilled to be launching Find Your Flow: a six-week small group coaching program for women that begins on Tuesday, October 9th.

You may be laughing at the image above, but I chose it very intentionally. For me it represents a time when relationships with other women were more straightforward. Many women I know (myself included) have painful stories to tell about jealousy, betrayal and friends tearing each other down. It can be profoundly healing to spend time in the company of other women and simply offer each other the gifts of friendship and mutual support.

I designed this program to offer the best of both worlds: community support and individualized guidance. The small group format provides the opportunity to connect and share with other women who are also trying to make healthy changes in their lives. You’ll see that they are facing similar challenges, hear what has and hasn’t worked for them and know that you are not alone. And while it’s beneficial to know that others understand what you’re going through, it’s also important to recognize that your body is unique and the ‘one size fits all’ approach to health and well-being just doesn’t work. For example, foods that make you feel great may make the woman sitting next to you feel awful. The Ayurvedic model of health care really shines here because it provides practical, common sense guidance about how to live in a way that supports the specific needs of your genetic makeup and biochemistry.

Over the course of the program, I will teach you how to choose foods that feel great in your body, plan your schedule so that you’re working with your natural rise and fall of energy rather than fighting against it, and create more space for rest and rejuvenation in your life. You will leave with a stronger understanding of what your body is trying to tell you through your symptoms and how to address their root causes rather than just temporarily mask them. Sessions will include a mix of lecture, group discussion, writing, partner exercises and interactive demos with recommended homework to deepen your learning. Here is a preview of what we’ll cover each week:

Week 1

Introduction to Ayurveda: Learn about the basic principles of one of the oldest healing systems in the world, identify your constitution and current state, clarify your intentions for the program.

Week 2

Food and Mindful Eating: Learn how to select foods that support your unique constitution and current state. We’ll also discuss solutions for common digestive challenges and how the way we eat our food is just as important as what we eat.

Week 3

Honoring the Cycles: As women, our biochemistry has its own rhythm and we aren’t meant to feel the same way all the time. What a radical notion, huh? We’ll look at ways to plan our schedules so that we’re working with the natural ebb and flow of energy throughout the day, month and year rather than constantly struggling against it. This way of managing energy has transformed my life more than almost any other practice I’ve worked with.

Week 4

Cleansing and Rejuvenation: How to read your body for signs of metabolic toxins and signs of depletion due to chronic stress. We’ll cover a variety of simple, gentle activities you can do every day to release toxins from your system, reduce stress and enhance your immunity.

Week 5

Overcoming Obstacles – Shame and Resistance: The same way that partially digested food can clog the physical body, partially digested emotions and experiences can get stuck in the energetic body. After a basic introduction to the chakras, we’ll practice some methods for simply feeling emotions as sensations in the body rather than getting caught up in the stories and the drama behind it all. We’ll also discuss some really interesting research on shame resilience and working with resistance.

Week 6

Putting it All Together: Time for Q & A, reflections and any other topics the group would like to cover. I’ll also guide you through a deeply relaxing meditation practice that you can use any time you want to create more ease in your body and mind.

Program Logistics

When: Tuesdays, October 9 through November 13 from 6:30 to 8:00 pm

Where: 2517 Mission Street, Suite 6, San Francisco, CA 94110 (near 21st Street)

What to bring: Notebook, pen, water bottle. You are also welcome to bring dinner with you if your work schedule doesn’t allow for you to eat before we meet. Wear comfortable clothing, as we’ll be sitting on the ground supported by backjacks.

This program is for you if:

  • you’re riding a monthly hormonal roller coaster
  • you feel lonely, isolated or overwhelmed by trying to cope with your health challenges
  • you constantly have the sensation of swimming upstream and you’d like to create more ease in your life
  • you feel disconnected from your body or your intuition
  • you’re stuck in stress mode and find it hard to relax even when the work day is over
  • you want to cultivate more mindfulness and self-compassion in your daily life

You know you’re ready to make positive changes in your life. You may have tried to do so on your own but found yourself tripped up by familiar patterns of resistance, negative self-talk, lack of motivation or simply the busyness of life. You would like the support and accountability that come from connecting regularly with a small group of women who are experiencing similar challenges. Early fall is a wonderful time to invest in your health so that you can cruise through the rest of the year with a stronger immune system and a deeper well of reserves to draw upon in times of stress. If what I’ve shared here resonates with you, I hope you’ll join me in October. Please feel free to call me at (415) 935-0085 or email me at erin (at) erinmazow (dot) com if you have any questions about the program or would just like to talk about it in more detail.

UPDATE: The program is now full. If you’d like to hear about future events (including the next small group coaching program), stay in touch by liking my business page on Facebook or signing up to receive my monthly newsletter.

 

PMS may be common, but it’s not inevitable

Posted by Erin Mazow in events | pms | self-care - (0 Comments)

Over the last two years I’ve spoken with many women in their 20s, 30s and 40s who think that suffering through the last week or so of their cycle is just part of being a woman. What a lot of people don’t understand is that PMS is an early warning light telling us something in our lives is out of balance. If it’s not addressed, it can lead to more serious health concerns later in life. For example, women who experience moderate to severe PMS may be at greater risk for postpartum depression and a difficult menopausal transition. The underlying hormonal imbalances can also make conceiving a baby more challenging. Even if women don’t experience these more serious concerns, they often find that over time the symptom-free window gradually shrinks and they spend more and more of their month feeling trapped by PMS.

There’s still a lot of social stigma about PMS in our culture, which makes it even more difficult to ask for what we need for fear of being judged or ridiculed. My own symptoms started in my mid-twenties but it took me years before I listened to what my body was trying to tell me, and so my healing process has been a longer one. I’m really passionate about sharing what I have learned through my own research, training and experience so that other women can find the support they need. Each woman’s symptoms are different, so it’s important that you learn how to listen to what your own body is trying to tell you and make changes that address the root cause of your specific imbalance rather than just mask your symptoms.

This weekend, I’m teaching a workshop that will help you understand what your unique pattern of symptoms indicates about the underlying cause of your PMS. You’ll learn daily lifestyle and dietary practices that you can adopt to address the root cause of each symptom pattern. Past workshop participants have shared that applying these principles led to tremendous improvements in their digestion, energy, mood and other symptoms.

We’ll spend the first hour of the workshop in lecture and discussion. During the second hour, I’ll guide you through a deep relaxation practice that you can use any time you want to invite more ease in your body and mind. PMS may be common, but it’s not inevitable — you don’t have to continue riding a hormonal roller coaster every month. If you’re tired of feeling held back by your symptoms, I hope you’ll join me this Saturday.

P.S. Early registration has ended, but you can still save $5 if you use the promotional code april5 when buying your ticket.

When: Saturday, April 28 from 1:30 – 3:30 pm

Where: Yoga Sita 1501 Mariposa Street #308 San Francisco, CA 94107

Street parking is a breeze on Mariposa, or you can take public transit – routes 19 and 22 both stop within 1/4 mile of the studio.

Cost: $30 if you register by Monday, April 23; after that, registration is $35

What to bring: A notebook and pen, comfortable clothing for sitting and lying on blankets and yoga mats. All props will be provided, but you’re welcome to bring your own yoga mat.

 

Relieve Stress with Yoga Nidra

Posted by Erin Mazow in self-care | slowing down | stress - (0 Comments)

Photo: lululemon athletica

We all know that the body and mind function optimally in their natural, relaxed state. Inputs like food and sensory impressions are assimilated properly, leaving no undigested matter. All systems of the body receive adequate nourishment and eliminate waste products efficiently. We feel clear, grounded and energized.

However, when chronic stress begins to alter the body’s physiology, warning signs like fatigue, digestive challenges, pain, decreased libido, insomnia, menstrual irregularities and emotional stress start popping up. At this point, each of us has a choice. We can continue down our current path, or we can experiment with listening to what the body is trying to tell us. But how do you learn to tune in to this inner guidance?

I teach a deep relaxation practice called Yoga Nidra (roughly translates to “yogic sleep”) that helps you to witness what is happening in your body and mind in the present moment. As you lie comfortably on the massage table, I will guide you through a detailed scan of your entire body to recognize and release any areas of holding, control or tension. Resting in this state of expanded awareness, you activate the innate healing capacity of your body, mind and spirit. Although you remain completely awake and aware for the entire hour, many people report feeling like they have just taken a 3-4 hour nap. Regular Yoga Nidra practice can help to relieve anxiety, stress, fatigue, chronic pain, depression, insomnia and even infertility. It’s one of the most powerful sources of deep healing that I’ve ever experienced.

At the start of the appointment, we’ll spend a few minutes discussing your current challenges so I can tailor the session to your needs. Appointments are $60 and last one hour. As you become familiar with the technique, you will be able to use it on your own whenever you want to create more ease in your body and mind. To schedule an appointment or to learn more, please email me at erin@erinmazow.com.

Making peace with your body and your food

Posted by Erin Mazow in events | food | mindfulness | self-care - (0 Comments)

I’m back at The Women’s Building this month to talk about food and digestion. It’s something that so many people struggle with, but often feel embarrassed to discuss with friends or even their healthcare practitioner. This topic is near and dear to my heart because of my own journey to heal my digestive system and develop a healthier relationship with food. By becoming more mindful of what I was eating and how I was eating it, I also learned how to be so much kinder to myself. If this topic strikes a chord with you, come join me on the 22nd!

Do you struggle with digestive challenges, PMS or fatigue? Would you like to have a more peaceful relationship with your body and your food?

In this class, you’ll learn about Ayurveda, an ancient system of holistic medicine that offers practical guidance for healthier living through attention to our daily habits. Ayurveda teaches that each person’s unique mind-body constitution shapes what creates health for her and what leads to disease. For example, a woman may naturally have a tendency to feel cold, dry and ungrounded. If she eats mostly cold, light foods like salads, crackers, granola bars and dried fruit and she is constantly on the go, she may begin to experience more anxiety, worry, dry skin, constipation and insomnia.

When you are able to identify what qualities are contributing to disharmony for your own unique mind-body constitution, you can begin to incorporate more of the opposing qualities into your diet and lifestyle practices. The woman in the example would be better served by a warm, nourishing diet of soups and stews, cooked vegetables, healthy oils, whole grains and juicy fruits. She would also greatly benefit from slowing down and creating more time for rest and self-care. By restoring balance to a woman’s system in this way, we create the conditions for her body’s natural healing capacity to flourish.

In this class, you will learn how to:

  • choose foods that support your unique mind-body constitution
  • make an easy one pot meal that helps to gently cleanse and heal your digestive system
  • minimize digestive challenges like gas, bloating, diarrhea and constipation
  • use your mealtimes to de-stress and ground yourself in the present moment

 

When: Wednesday, February 22 from 6:30-7:30 pm
Where: The Women’s Building, Room A (upstairs) — 3543 18th Street, San Francisco, CA
Cost: $8 advance registration, $10 at the door
To register: scroll down to the form below or visit http://peacewithfood.eventbrite.com/

 

It’s so easy to feel overwhelmed by all the conflicting information surrounding healthy eating. Each year, there is a new food fad that promises to solve all your problems. The suggestions we’ll cover in this class have stood the test of time for thousands of years. If you’re tired of struggling with what to eat and you want to develop a more peaceful relationship with your body and your food, this class is for you.

 

New workshop: finding ease in the chaos

Posted by Erin Mazow in events | self-care | stress - (0 Comments)

I’m really excited to share the news about my upcoming workshop series! It’s called Finding Ease in the Chaos and it starts on Sunday, January 15th. To ensure there’s plenty of time for discussion, I’m capping the number of participants at 10. I hope to see you there!

Does the relentless pace of modern life leave you feeling disconnected, weary and unsatisfied? Is there a part of you that secretly craves something different?

If so, come learn how we as women can nurture our health by creating more ease in our daily lives. In this three-part workshop, we’ll explore what it means to live in alignment with natural cycles in a modern context. You’ll gain practical information and tools that you can begin applying to your life right away.

When: Sunday January 15, 22 and 29 from 3-5 pm
Where: Yoga Sita — 1501 Mariposa St #308  San Francisco, CA 94107
Cost: $90 if you register by Jan 10; $105 if you register by Jan 14
What to Bring: A notebook and pen, comfortable clothing for sitting and lying on blankets and yoga mats. All props will be provided, but you’re welcome to bring your own yoga mat

Scroll down to the bottom of the post or click here to reserve your spot!

Curious about what we’ll be covering each week? Read on…

Week 1: Food
Have you ever had a friend recommend a certain way of eating that makes her feel great, but when you try it you feel awful? What if you were able to adopt a food plan designed to support your own unique metabolic profile? In our first session, we’ll talk about Ayurveda, an ancient system of holistic medicine that offers practical guidance for living a healthier life through attention to our daily habits. You’ll walk away knowing more about your unique metabolic type and how to eat to support your own well-being.

Week 2: Daily and Monthly Cycles
Do you consistently find yourself dragging in the mid-afternoon or during the week before your period? In our second session, we’ll talk about the natural fluctuation of our energy levels throughout the day and the month. You’ll leave understanding how to plan your schedule to work with this ebb and flow rather than fight against it.

Week 3: Immunity and Creativity
Are you frequently getting sick or feeling rundown? Do you feel stuck in certain areas of your life? In our third and final session, we’ll explore additional ways to feed your immune system so you become more resilient to stress and disease. You’ll also learn simple, time-tested practices for nourishing yourself from the inside out.

Yoga Nidra
In addition to the topics listed above, we’ll spend 45 minutes every week practicing a deep relaxation technique called Yoga Nidra (roughly translates to “yogic sleep”). As you rest comfortably on blankets and a yoga mat, I will guide you through a scan of your entire body to recognize and release any areas of holding, control or tension. Although you remain completely awake and aware the whole time, many people report feeling as though they’ve just taken a 3-4 hour nap. After the workshop, you’ll be able to use this technique any time you want to create more ease in your body and mind.

This workshop is for you if:

  • You want to feel more grounded and inspired.
  • You’re tired of feeling disconnected from your essential self.
  • You’re ready to make some real changes in your daily life, but you’re not sure where to start.

Instead of beginning the new year by setting resolutions based on willpower and self-sacrifice, come discover how to cultivate more ease and joy in your life. Take a break from your usual routine to spend some time caring for yourself and connecting with other women.

I look forward to seeing you there! If you have a friend or coworker who might benefit from this workshop, I’d love it if you would share this invitation with her.

P.S. Register below to reserve your spot now. Remember, early bird registration ends on Tuesday, January 10th!

Honoring what is true for you

Posted by Erin Mazow in authenticity | videos - (0 Comments)

There are some very brave and inspiring talks emerging from the TedxFiDiWomen event here in San Francisco last week. I’m especially excited to share Lissa Rankin’s talk with you. Lissa’s message has me fired me up because it so beautifully illustrates the principles of Ayurveda. Guess what? Scientists are finally beginning to accept an idea that traditional holistic healing systems have understood for thousands of years: when it comes to real health, your work life, environment, relationships, emotions, creativity, sexuality and spirituality all matter!

Ultimately, real health *is* an inside job. It’s about learning how to listen to the still, small voice of your authentic self. Although it can sometimes be tough to hear above the roar of daily life, it’s always there. My goal is to help you tune into that inner wisdom and support you through the process of building a life that honors what’s true for you. I’m reminded of this quote by Anaïs Nin: “And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.” It can be pretty scary to begin this process of unfolding…but when you consider the alternative, what have you got to lose?

Come to my next free talk on November 3!

Posted by Erin Mazow in events | pms | self-care - (0 Comments)

Are your mood swings affecting your relationships? Does your motivation to maintain healthy habits go down the tubes every month? Does life just feel unmanageable during the week before your period? If so, you’re not alone! Join me for this free one hour talk to learn some simple but effective daily practices that will help you feel more calm, balanced, and peaceful throughout the month. You don’t have to continue riding a hormonal roller coaster.

Pre-register by emailing erin@erinmazow.com and receive a free package of calming herbal tea.

When: Thursday, November 3 from 6:30 – 7:30 pm

Where: The Women’s Building, Room B – 3543 18th Street #8 San Francisco, CA 94110

Directions