The 20 min meal

Jennifer Telford • July 10, 2020

Self Awareness to reduce stress is the secret to reducing bloat, aiding digestion, more energy and weight loss.

In my practice as a Certified Lymphatic Therapist, many of my clients call me to see if I can help them with their bloat, cellulite, detoxification, feeling of sluggishness and weight gain. My answer is this: I can help you with resetting your lymph system by helping you calm your nervous system. But this will only be symptomatic as you need to address what the underlying issue is of why the lymphatic system went in disarray. Although, lymphatic drainage helps with excess protein and water removal through detoxification, hint: this is why it is important to drink
water daily, it will retreat back if you are not becoming more aware of the root cause of this imbalance.

In teaching my clients about stress as one cause of why their lymphatic system is sluggish, it can be for a variety of reasons. Stress can result from our thoughts, our emotions, the environment we are in and when we eat. Stress can be a result of our beliefs that have created of who we are which also has a direct impact on our metabolism.
Stress can also come in other ways like an impacted lymphatic system or trauma or underlying issue.
There many ways we can have a powerful effect on reducing stress, anxiety and emotions, some of these that I will teach later.

But one way we can create a relaxation effect and a reduced stress response is through our Central Nervous System, specifically the Autonomic Nervous System. Our ANS is compromised of Sympathetic and Parasympathetic Nervous Systems. When we are in a flight or fight stage the SNS gets triggered. So when we eat, the digestion system will turn off which also cause excess water to accumulate in the system. When we are in a calm, mindful, aware environment our PNS get is turned on allowing everything to systemically flow better in the body aiding digestion. There are many tips in helping an individual become more self aware of their stress state, internal and external, and employing ways to slow down.

Just think, if you slow down for 20 min you begin the journey of self awareness with mindful eating. AS eating is required for our energy and nutrition and to sustain life, we know that we need to do this throughout the day. This is the perfect start to learning how to be present, slow down and develop intuition in your body. YOUR gift : a flatter stomach, optimized digestion, feeling lighter and more energy to want to eat differently, and becoming more in tune to your body which will ultimately reap many great rewards. So let's look at the 20 min meal. Most of us eat fast, we eat in the car, eat in our offices, rushing from one place to another. Well at least that was before Covid. Now many of us are at home and able to guide our nutrition and meal better. But if you are still in that mindset.

Try the technique below, THE 20 MIN MEAL.

Next time you sit to eat. Watch a clock or set a timer. If it takes you 5 min, than the next time increase to 8 min.
Do this every meal or every day for the same meal until you get to 20 min. Put on some pretty music. Light a candle. Preferably turn off electronics. Take slow intentional breaths and put your fork down. I challenge you to do this for 4-7 days. Whatever feels right for you. Then send me feedback. If you have achieved the duration and saw the increase in time to eat improve, tell me about how your body felt. Or any insights you had through the challenge. Post on my Facebook Page at Ho'ano Wellness for Women or Jennifer Andrea. You can also email me at jen@hoano.com. If you do this. I will gift you with a complementary Discovery Call to start Redesigning your life.
Way to go and now you have a new awareness of losing that bloat and maybe even feeling more energized in the body.

Self Nurturing during the Holidays

By Jennifer Andrea Telford • December 25, 2020
How to create more joy, meaning and purpose by Self Nurturing.

How to be Resilient in the Face of Change

By Jennifer Telford • October 13, 2020
How to be Resilient in the Face of Change. Change is a part of life and as humans we either embrace it or fear it. For some of us, change means getting out of our comfort zone or maybe loosing something we had before. It also might mean something exciting is to come and we just haven’t learned how to breathe into yet. We need to un push the pause button. Covid times is our biggest experience in which we are all dealing with both personal and collective change. Many have lost businesses, jobs, health insurance, loved ones, their familiar routine, but some have bought houses, some are moving out of state, some are starting new businesses and on some level we are all changing inside, deepening our relationship to self through more self - care, our standards may be shifting, relationships are changing, or we are able to carve out more family time. What keeps me going when I am grieving a loss of something I have been so familiar with is the belief, faith and hope that the universe is conspiring to make my vision a reality. Having trust in myself and my purpose. I trust that no matter what we will all be ok. I see the change as a teacher and an opportunity for growth and expansion. And it is a mirror to our next level of healing or service to others. We are all going deeper right now and really shifting on many areas of personal development and I feel like I am a catalyst for that change and transformation for the clientele I seek to find me. It may be scary at first, this idea of change, as we hold on to many beliefs and behaviors that give us a sense of love, comfort and belonging. But I can promise you that those beliefs/behaviors are our allies, and the more we flow and build on our ability to love and care for ourselves, we start to initiate new beliefs and behaviors as we step into a new version of ourselves something that has existed already, we just didn’t know it. Letting go of a space that was my practice and identity for 8 years, was a bittersweet experience and a myriad of physical and mental emotions, but I have done it once before so I know I can do it again. Change. It is not a goodbye. It is a reinvention, an expansion, a new offering. And perhaps the change is needed for my clients. Life brings to us new people and new situations for many reasons. If you are ready to embrace change, whether that be creating positive habits, deepening your relationship to self, improving your health, making a career change, desiring a relationship, learning stress management, learning to love your body, and so much more; contact me to discover what is involved in working with a coach, a compassionate advocate to your life and health goals. I am here to support you. Make yourself a priority today and call me to be heard, listened to and validated in a way that you may never have before….I am offering a 60 min Discovery Call.

Ladies, Love your Lymph

By hoano • December 4, 2018
I get asked a lot by my clients about what they can do to enhance their lymphatic health in the interim of sessions. Ladies, your in luck, as there is a wonderful tool and self-care regimen called Dry Brushing. Your probably familiar with the basic bath brush that has a wooden handle that people use in the shower to exfoliate their skin. Well this is the same idea, but with the intention of stimulating the lymphatic system. Dry Brushing is becoming a popular trend, as women are now seeing the importance of rejuvenating the skin’s dermis by clearing out toxins as a way to maintain health and beauty. It is the same idea when we exfoliate the face to clean of impurities after a cleanser and toner. Dry brushing for the body is a way we can exfoliate the whole body and help reduce stagnancy and inflammation from our very delicate lymph vessel system. We have many vital organs that are responsible for detox including the liver, kidneys, skin and colon. The skin being the largest. Stimulating the lymphatic system through dry brushing helps remove dead skin cell and makes the skin smoother. It helps to improve circulation, reduce stress and provides a relaxing way to connect with a very essential process of the body in removing metabolic wastes. Whether for health maintenance, reducing water in the body, reducing the appearance of cellulite, lymphatic dry brushing feels good and makes your skin look great. Our lymph system has no pump and transports lymph via tiny vessels called a lymphangion. These tiny vessels create natural contractions or peristalsis of the smooth muscle which influences lymphangion motoricity. Exercise, rebound jumping, diaphragmatic breathing are also wonderful ways to get the lymph system to circulate.

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The Voice of the Heart: Supporting our Emotional Well-Being in Reducing Breast Cancer

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The heart of every woman is a treasured place that is the home to our dreams, our intuition, our feelings, our emotions and our instincts. It is the guiding light that gives us direction in our journey through life. This treasured place within our hearts is untouched by the outside world. It is a safe […]

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