Chronic Stress is the result of prolonged engagement of the Sympathetic Nervous System, a branch of the Autonomic Nervous system often referred to as the Fight or Flight Nervous System.  All living organisms can tolerate short term stress and in many ways acute stress can be beneficial to growth and evolution, but when we turn on stress and can't turn it off, we begin to push the genetic buttons that cause disease!  
 
Heart Rate Variability Biofeedback (HRVB) is a foundational component of Transformation Coaching’s offerings where individuals are coached in self-regulating breathing techniques while being monitored by a Heart Rate Variability (HRV) monitor.  The individual is then provided with a Coherence score which is a numeric output they can track and see improvement in over time.  Coherence is a measure of autonomic balance, harmony, or order.  When we are in a state of stress, we are Incoherent and as a result would see a lower Coherence score.  
 
A meta-analysis of 881 studies was published in the International Journal of Environmental Research and Public Health in March of 2021.  The analysis concluded "This systematic review shows significant improvement of the non-invasive HRVB training in stress related disorders like PTSD, depression, and panic disorder..."
 
According to the Stress in America Survey 2022…

• 81% of Americans who participated in the poll were stressed out due to Supply Chain issues.
• 87% Americans are stressed due to the rising inflation in the country, up from 59% in August 2021 and 58% in June 2021.
• 80% Americans are tensed and stressed about possible Russian cyberattacks or nuclear threats to the US.
• 69% Americans fear that a World War III could break out and we are in the genesis phase of it.
• 65% of Americans responded that they were stressed about money and the economy.

Pharmaceutical treatments of similar disorders (PTSD, depression, etc) come with a whole list of health side effects, but the side effects of HRVB are the heart quality emotions such as appreciation, care and even love!  Individuals who practice self-regulation become more communicative, more collaborative, and more creative because when you are in stress it is not at time to focus on communication, collaboration, or creativity.  It is a time to Run, Fight or Hide!
 
Developing the skill of creating and sustaining a state of Coherence by using proven techniques and HRVB is an accessible way to reduce stress and the risk of stress related disease and disorders.  
 
Interested in learning more? Contact Ken Scott.

Kennith James Scott
Transformation Coaching
231-392-5813
Ken@TransformationCoachingLLC.com
TransformationCoachingLLC.com

The specificity and rigidity of new year's resolutions can make it challenging to maintain them. While the desire to set your resolution comes from an intentional place, the loftiness and significant lifestyle change a resolution requires can be overwhelming. 

According to a study by the University of Scranton, New Year's resolutions are about self-improvement (living healthier 23% of people, getting happy 21%, losing weight 20%, exercising 7%, stopping smoking 5%, reducing drinking 2%). In addition, people resolve to meet career or job goals (16%) and improve their relationships (11%).
Despite their big plans, only 8% of people will achieve their New Year's resolutions. 

To avoid a feeling of "failing: on your New Year New Me Resolution, here are some suggestions for a different way to embrace a new year. 

• Set an intention for 2023. For example, choose one word you will focus on living true to for the entire year. With your attention on improving yourself toward that one word all year, you might be surprised at how many good changes you make. 
• Take things day by day. Instead of one huge goal for 2023, set small tiny, specific daily goals. Breaking them down into SMART Goals (Specific, Measurable, Achievable, Relevant, and Time-Bound.) will help make significant changes more attainable. 
• Make a 2023 bucket list. Take time to reflect on the experiences you want to have in 2023. Write time all down and leave space to check or cross them out when you accomplish something on your list. Make sure to keep this list out in the open, so you remember all the awesome things you want to do, and it will serve as a reminder that you need to make them happen. 

Suppose you keep a new year's resolution. All the power to you! You're part of the 8%. But if you're like most individuals and cannot stick to your lofty vision of 2023, the above ideas can help you re-focus and continue to work toward what's important to you. 

Whatever you do, please know you have the power in your palms to live your best life. You have to discover what works for your unique body, mind, and soul and then pursue it. 

A quote for this new year: "Small daily improvements are the key to staggering long-term results." - Unknown 

Wishing you a bright, beautiful, and blessed 2023!
-Kat

By Kat Palms

Meditation is a helpful practice any time of the year. Still, it can be especially challenging to pause and practice stillness during the busy holiday season, which is why mediation can be an even more vital practice during the Holidays.​

According to NYC-based psychotherapist Mark O'Connell, meditation can help us strengthen our patience and lengthen our fuse. This practice helps to build tolerance by making time for moments of self-care with a clear start and finish line—every day. "When we think of this practice as a way of life as opposed to just a tool to manage our stress, we can lengthen our fuse over time," O'Connell says.

Especially during this holiday season, when we spend increased time indoors among family, it's important to permit yourself to commit to a self-care moment. "When you can train yourself to be where you are now," he says, "you're training your brain to be calm and clear in the moment of stress.

Committing to being consistent with a meditation practice can help meditation become a natural part of life, even during the holidays. So how do we implement meditation as a consistent practice?


Well, here are a few ideas: 

• Stack the new habit -- Have meditation follow something you do every day. For example, practice right after you turn off your morning alarm or meditate while you wait for your coffee or oats to cook. 
• Have a daily checklist -- This will help ensure you check meditation off your list for the day. You can meditate for as short as 5 minutes or as long as 20. Choose what's best for you, but check it off the list before you go to bed. Meditation calms the nervous system. So even if you meditate in bed because you forgot to do it sooner in the day, it can help promote a night of deeper sleep. 
• Do it with a friend or family member -- Having friends or family meditating with you is an easy way to find an accountability buddy. Not only do you have someone helping you stay committed to your meditation practice, but you will also have someone to talk about the struggles and noticeable benefits of the practice. 

Give a consistent meditation practice a try. You might be surprised at how meditation helps you to feel calmer, cooler, and more collected this holiday season. 


<3 Kat


__________ 
Continued reading & practices: 
​
Here are a few tips from Forbes Magazine to sneak in meditation and other wellness practices during the holiday season:
1. Meditate first thing in the morning before the rest of the day begins.
2. Sneak out to meditate (literally). (i.e., in your car after running to get groceries!)
3. Don't let perfect be the enemy of good.
Read more: https://www.forbes.com/sites/oliviaobryon/2022/11/06/how-to-overcome-the-holiday-stress-cycle-with-quick-meditation/?sh=6484b0b5705c


Here are five short, sweet, and easy mediations for over the holidays https://healingbrave.com/blogs/all/easy-meditations-for-the-holidays 


A tip from mindful.org "Allow the holidays to happen. Take care to do whatever keeps you grounded, like sleep and exercise. Enjoy it, plan what needs planning, and let go of the rest. Focus instead on whatever you value and find most sustaining this time of year. Happy Holidays!"
Take 10 minutes: https://www.mindful.org/take-10-minutes-defuse-holiday-stress-mindfulness-practice/

​By Ciara Glynn

Fall is here in Northern Michigan and it is no secret that there is no better place to spend this season than in Leelanau County.  The beautiful scenery and idyllic cool temperatures create the perfect atmosphere to enjoy this time of year. What's another amazing part about fall? Your favorite local restaurants are way less crowded (at least on the weekdays). 
​
There are so many delicious restaurants and eateries in Leelanau County. Some have been cornerstones of this community for decades and others may have just opened up this past year! Regardless, there are so many amazing and healthy options to choose from. Many restaurants feature produce grown right here in Leelanau County!

An article posted by Michigan State University Extension lists 7 benefits of eating local:

• Locally grown food is full of flavor. When grown locally, the crops are picked at their peak of ripeness versus being harvested early in order to be shipped and distributed to your local retail store. Many times produce at local markets has been picked within 24 hours of your purchase.
• Eating local food is eating seasonally. Even though we wish strawberries were grown year-round in Michigan, the best time to eat them is when they can be purchased directly from a local grower. They are full of flavor and taste better than the ones available in the winter that have traveled thousands of miles and picked before they were ripe.
• Local food has more nutrients. Local food has a shorter time between harvest and your table, and it is less likely that the nutrient value has decreased. Food imported from far-away states and countries is often older, has traveled, and sits in distribution centers before it gets to your store.
• Local food supports the local economy. The money that is spent with local farmers and growers all stays close to home and is reinvested with businesses and services in your community.
• Local food benefits the environment. By purchasing locally grown foods you help maintain farmland and green and/or open space in your community.
• Local foods promote a safer food supply. The more steps there are between you and your food’s source the more chances there are for contamination. Food grown in distant locations has the potential for food safety issues in harvesting, washing, shipping, and distribution.
• Local growers can tell you how the food was grown. You can ask what practices they use to raise and harvest the crops. When you know where your food comes from and who grew it, you know a lot more about that food.

As stated in the article, there are so many reasons to eat locally. No matter if you don’t know where to start, or already have your local favoritres, I have complied a list of a few my favorites! 

• Farm Club - Traverse City 
  • Located right along the Tart Trail, Farm Club is the perfect place to stop after a bike ride! 
  • From their website: 
    • “Farm Club is a gathering place to celebrate land, honest food and community. Nestled in Leelanau County, Farm Club is a farm, restaurant, brewery, bakery and marketplace. We are located 7 miles from downtown Traverse City and easily accessed by the TART trail. At Farm Club, we invite you to come out, explore the land and linger over quality food and drink.”
• Martha’s Leelanau Table - Suttons Bay
  • Martha’s is a farm to table restaurant located in the village of Suttons Bay. Seasonably, the menu offers many unique European-style options. 
• Wren - Suttons Bay
  • Wren is a restaurant open for dinnerin the village of Suttons Bay. Wren’s specializes in making “comfort” food.
  • From their website:
    • Wren cultivates an experience that not only showcases Northern Michigan at its best, but also focuses on supporting environmentally responsible and sustainable farming methods. 
• Picnic - Leland 
  • Picnic is new to Leland as it just opened this past summer! Picnic has a ton of grab and go options as well as ice cream! Some of their options include custom charcuterie boards, salads, and sandwiches. 

https://www.canr.msu.edu/news/7_benefits_of_eating_local_foods

• Locally grown food is full of flavor
• Eating local food is eating seasonally
• Local food has more nutrients
• Local food supports the local economy 
• Local food benefits the environment
• Local foods promote a safer food supply
• Local growers can tell you how the food was grown

​For as long as I can remember, I have loved to run. I would run around my house, the beach, or practically any wide open space that would allow for it. On most of my sports teams in my youth, I was the shortest and smallest, so I had to be the “fastest”. This need for speed continued throughout my childhood and into my teen years. I loved running competitively and counted down the days until cross country season would start again in the fall. Additionally to the competitive aspect of running, it was medicinal as well, running became a stress reliever for me and I relied on a good run to help gather my thoughts or feelings.

A few years ago, I began to feel pain and tightness in my hip. Running, and even walking long distances became painful. After two rounds of physical therapy, I am still unable to run like I used to. I lost the only way I had really known how to stay active and move my body. I had lost my stress reliever and my escape. 
​
I have learned that lots of people have gone through an experience similar to my own. Since being injured, I have found various methods that I can do that provide that same stress relief as running once did. Practicing yoga, walking, and biking are all activities that I never thought I would be able to lean on, but now I enjoy them almost as much as I enjoyed running. Finding your new favorite way to stay active can be challenging, but it just takes stepping out of your comfort zone.

By Ciara Glynn

By Katherine Palms