Our internal dialogue or self-talk, particularly when we’re under stress, may consist of negative messages. This can increase distress and encourage self-destructive ways of managing or dealing with stressful triggers. Our self talk is so automatic, that we often are not aware of what we are saying to ourselves. As a result, these messages go unchallenged and appear to be the truth.

When our self-talk is realistic and more encouraging, compassionate and non-judgmental, this enhances wellness, may provide a barrier to stress that may accumulate, and re-train the brain’s neuronal pathways. Affirmations are one strategy that may help with this.

Affirmations are specifically “engineered” statements that are meant to create a new “highway” in your brain’s structure, thus providing a different option for the thoughts, synapses and other aspects to travel. These statements focus on a specific outcome and the intention to obtain whatever the result stated. For many people this may be a new road construction and thus, will take time to become routine.  Here are some suggestions to help you get started.

• Use concrete “I” statements. Avoid “iffy” words like “might, could, should, maybe”.
• Focus on what is desired, keeping it positive. For example, rather than stating, “I’m not in debt”, an option may be “I am financially secure” or “ I have financial abundance”.
• Keep the statement present oriented as opposed to what you want in the future. State it in the now. For example, “I am drinking 8 glasses of water a day”, rather than “I will drink 8 glasses of water a day”.
• Keep the statement short so it’s easy to remember
• Keep the statement realistic.

For example, stating “I have a great, six-figure job” will be challenging to manifest, if you are not “doing” anything towards this. Affirmations are not “magical” like a “spell”. When structured utilizing the guidelines and followed through with some action, they can reinforce the behaviors, events, traits desired. Affirmations are personal. Avoid using them for what you want for others. This may fall in to a different category.

Once you’ve created an affirmative statement, your brain needs to become familiar with it. Here are some ways to do this:

• Use affirmations before, during, and after a particular event
• Use affirmations on a daily basis to help increase its imprint in your mind/brain.

Maybe you say the statement 15 times to yourself or aloud in the mirror, driving in the car, while your working out. Maybe you decide to write it out. Another option is listening to your own voice stating the affirmation repeatedly in a recorder while you’re sleeping.

Whatever you choose, affirmations may help with how you talk to yourself and provide a “New” way of helping yourself manage stress!

Here’s to your success in managing your stress!

Serena Wadhwa Psy.D., LCPC, CADC
www.triqualiving.com

I was going to post on reframing and affirmations. I decided to add those in the coming weeks. Given we’re smack dab in the middle of holiday season, I thought it more fitting to post about the concept of gratitude. “Gratitude” is the art of being grateful for “something”. In these days and times, this can be challenging for many people to find “things” to be grateful for. However, given that “stress” triggers past and/or future focus, gratitude can keep up in the present. When we pay attention to what we are thankful for having, being, doing, being a part of, buying, letting go of, etc., we are “zoning in” to these things. Some research indicates that this “focused attention” can actually influence how our brain develops and what connections, (neurologically) occur. This is fascinating information and useful when we are looking for ways to prevent, manage, reduce and be with “stress”.

Some of the literature on the “attraction” theory discusses this concept as well. When we are thankful for having, being, doing, involved in, buying letting go of, etc., the theory proposes that we continue to “attract” these things. Some literature indicates that the art of gratitude also increases our sense of joy and harmony. And we can definitely all use some of that. One thing to keep in mind is that gratitude, like other concepts that I discuss in relation to stress are holistic. There’s a thought, a feeling, an act, and a spiritual (being) component that interweave for the experience to manifest. This integration of these various factors allows different parts of ourselves to connect with one another and open our experience.

So how does one bring more gratitude into one’s life?  Here are some suggestions:

1.  Say “thank you” whenever possible;
2.  Give back what you received when you needed it most. Maybe it was
monetary, maybe some comfort, etc. Whatever it was, giving this back brings
more. It follows the adage of giving what you have received.
3.  Begin a gratitude journal. I have clients (and keep one myself) of five things
that I’m grateful more. This varies day-to-day and when I feel stuck, I find
consistency in the things I’ve grateful for.
4. Avoid conditional and minimizing words like “only” and “just” as well as other “lack” words.
5. Send hand written letters this season to individuals that have a special meaning to you. Let them know what you appreciate about them and how much they mean to you.

Here’s to your success in managing your stress!

Serena Wadhwa Psy.D., LCPC, CADC
www.triqualiving.com

Tanning beds can cause skin cancer and aging, and “spray tan” machines produce a cookie cutter tan that isn’t always flattering. Golden Girl Chicago uses the industry’s finest equipment, from top of the line airbrush machines, to 100% organic, environmentally friendly tanning solution. Golden Girl Chicago expertly mixes a formula customized to each client’s skin tone. The result is an airbrush tan, done only by hand, that leaves clients perfectly sun kissed; never streaky, orange, or with unnatural scents. Golden Girl Chicago is behind the tans of some of Chicago’s most notable faces including CelebTV’s Kelli Zink, NBC meteorologist Ginger Zee NBC anchor Marion Brooks, Cheeky Chicago’s Jessica Zweig and Erica Bethe Levin, and Bright Pink’s Lindsay Avner.

The new Halsted Street location boasts over 2,000 square feet and features “rustic vintage” décor created and constructed by the Golden Girl’s themselves from reclaimed materials. The urban oasis is adorned with pictures of Golden Girl Chicago’s actual clients, sporting their Golden Girl Glow. The space features three airbrush tanning rooms as well as a full service hair and makeup salon, and a full kitchen to allow private parties and events.

“When I moved to Chicago from Florida, I quickly realized I needed to figure out a way to achieve the tan I was accustomed to from days at the beach, without harming my skin,” says owner, Jenn Dieas. “I discovered airbrush tanning, and with my background in skin care began researching the best equipment, and the best solutions.”

If all this tan talk has excited you to get your glow on, share that sunshine with a friend and nominate someone you feel could use an in-salon beauty day to lift her holiday spirits this time of year. Golden Girl Chicago is looking for special ladies that need a little sunshine their life.

Email Jenn a snippet of their story and why they could use a day of beauty. Try to stay hush, GGC would like to keep it a surprise if possible!

The day of beauty will include:  Haircuts and Style, Airbrush Tans, Make-up, Manicures, and Mini-Massage and then a nice dinner dinner to show off her new look!

This will take place at GGC’s West Loop Salon on  Sunday, December 18th.

You can email Jenn nominations and for more details at Jenn@goldengirlchicago.com

Stay golden ladies!

-Chickagoan

Pre Appointment Glow Instructions

*DO NOT USE shaving cream, razors with shaving cream built in, oil based body scrubs, Dove soap or any other bar soap that can leave detergents and oil residues on the skin the day of your appointment.
Oil based products and residue from drugstore soaps stay on the skin and can block your tan from developing fully. We recommend using just a wash cloth to exfoliate during a hot steamy shower.

Please arrive shaven, exfoliated and without makeup, lotion or deodorant for your appointment. Your choice of undergarments can be worn during your appointment. Loose fitting clothes should be worn following your appointment. Tight clothing that rubs on skin will cause an uneven glow.

Please check our website for more tanning tidbits at www.goldengirlchicago.com

All mobile appointments ~ Please be aware that traffic and parking can take extra time, please allow 15 minutes to the start of your appointment for the unexpected.

In Hotel appointments ~ A valet charge will be added to your room.

When booking appointments please be ready to provide a credit card number to hold your reservation.

Cancellation policy ~For individual visits we require 24 hours notice to cancel your appointment with no charge, for parties we kindly ask for 48 hours. In the event that we do not receive proper notice 50% will be charged to your credit card.

This is a PINK Grand Opening of epic proportions that should not be missed! The Grand Opening will feature a DJ, goodies and a free PINK Chicago water bottle with any purchase (*while supplies last).  All customers and press are invited to shop the latest PINK collection and get a glimpse at the first and only store of its kind in downtown Chicago!

The excitement doesn’t stop with the Grand Opening – VS PINK at Water Tower Place will host a “Bling Your PINK” weekend from November 11 -13, 2011. At an in-store kiosk, customers will be able to personalize their purchases of sweatshirts, tees and more by adding customizable crystals in the name or design of their choice, free with any purchase over $50. For details about PINK in Chicago and to RSVP to the Grand Opening of PINK at Water Tower Place, visit www.facebook.com/vspink or text CHICAGO to 888465.

Chickagoan will be there — gettin’ our PINK on!

LIFT is delighted to welcome back again California wineries participating in Pinot Days. Reps will be pouring so plan to be there!

Friday, November 11 · 6:00pm – 9:00pm
Chicago Urban Art Society (CUAS)
2229 S Halsted St
Chicago, IL

LIFT provides education, leadership training, and service opportunities to high-potential, under-privileged children in Tamil Nadu, India.

The children of LIFT are working to empower themselves and their communities to transform. By facilitating health fairs and community improvement projects LIFT students learn to be leaders. As they grow and mature, the older students become sponsors and mentors to the younger children.

Let them know they’re important by LIFTing a Glass and toasting their success as you help them realize their dream!

Register online at www.lift-foundation.org
$50 in advance and $65 at the door

Note: Free Parking is available behind CUAS building and on Halsted street.

Keep Pouring!

Please share this event with the ladies in your lives! Facebook event info.
https://www.facebook.com/event.php?eid=274654695890494

The Rehabilitation Institute of Chicago’s (RIC), SkyRise Chicago 2011 is taking place on November 6, 2011 at the Willis Tower, so our Chickagoans are kickin’ their StairMasters in high gear getting prepped for the climb heard round the world.  As the tallest indoor stair climb on the planet, it’s certainly a challenging event for a great cause — and one heck of a workout!

SkyRise Chicago has been a huge success, raising over $1 million for RIC in 2010. Going into its third year, they’re hoping to make it bigger and better than ever. Chicago has so much to offer, and this event is one not to miss. As the tallest building in the United States, the Willis Tower is an established landmark in Chicago, making it the perfect backdrop for this exclusive, internationally-renown event.  We’re encouraging all Chickagoans to become part of the premier fitness event of the year.

Feeling inspired to climb?  Get up, active and help the community for an amazing cause!

See you there ladies!

Peace, love + rockin’ health,
Chickagoan

WHAT:

SkyRise Chicago is the planet’s tallest indoor stair climb benefiting the Rehabilitation Institute of Chicago (RIC). Not only can individuals and teams soar 103 floors up Willis Tower, the tallest building in the Western Hemisphere, there is also the option to hand-cycle the equivalent distance and elevation. Last year, SkyRise Chicago raised more than $1,000,000 to support the world-class rehabilitation care and cutting-edge research at RIC, ranked the #1 Rehabilitation Hospital in America.

WHO:
Approximately 2,500 stair climbers will ascend 103 floors or 2,109 steps of Willis Tower, to reach a breathtaking finish line experience from the iconic Skydeck Chicago, offering panoramic views of the city and featuring the glass-floored balconies of The Ledge, 1,353 feet outside the building. Nearly 40 hand-cyclists will use mathematically calibrated stationary hand-cycles. Last year drew more than 2,500 participants from 39 states and six countries.

REGISTRATION & PRIZES:
The registration fee for SkyRise Chicago is $50, plus a $100 individual fundraising minimum ($2,000 minimum for teams.) Participants receive SkyRise Chicago T-shirt, swag bag, finisher’s medal and after-race refreshments. Fantastic prizes will be awarded to top fundraisers. Pre-Registration Deadline is October 1, 2011.

WHERE:
Willis Tower
233 S. Wacker Dr.
Chicago, IL 60606

WHEN:
Sunday, November 6, 2011, from 7 a.m. to 12 p.m.

When we already have demands placed on us that we are trying to meet and we are viewing these demands through the “lens” of one of these patterns, it’s possible that the level of pressure, tension, threat, or fear may increase. What are your patterns? Here is
a list of some of the common ones, derived from cognitive psychology:

1. “Absolute” thoughts. This may also be known as “All or nothing”, “Black and white” thoughts. These thoughts do not allow for any shade of gray. There’s no room for flexibility.

2. Overgeneralizing. In the above case, this may be demonstrated as “I’m always late, I’m going to get fired.” (Even though this is the first time).

3. Discounting the positive. In times of stress, some individuals don’t “see” anything positive. Thus, there is this endless negative stream of things.

4. Mental filtering. This occurs when any positive thing is whittled out of the picture so that all that can be focused on is the negative.

5. Mind reading. Assuming what others are thinking, what their intentions may be about what they do, say or react around you. (I know my boss is going to fire me.)

6. Catastrophizing. This is basically “What-iffing” situations, making mountains out of molehills. (What if my boss fires me? What if he demotes me?) Of these six listed, what patterns do you see that influence your stress levels?

List them here:

1.
2.
3.

For this month, take a look at how these patterns play out. Use your relaxation techniques if things get overwhelmed. Next time, we’ll explore a couple ways to manage these patterns.

As always (and I do say always), if you in a state of crisis, please call 911 or go to the nearest emergency room.

Here’s to your success in managing your stress!

Serena Wadhwa Psy.D., LCPC, CADC
www.triqualiving.com

When the doors opened in April, owners Rosanna and Mustafa Dikbas launched their quiet mission to increase the accessibility and attainability of quality products and information. Born and raised in Chicago, Rosanna was a proponent of sustainability long before it became a buzzword.

“I’ve always been a foodie,” she declares. By combining her and husband Mustafa’s knowledge and love of food, the concept of Shift began to evolve. When it comes to approaching natural food stores, Rosanna acknowledges that “a lot of folks don’t feel comfortable. It can be a little scary navigating the different options.”

That’s what makes Shift so special – and, in fact, how it got its name. With a mix of different food options, it’s easy for customers from all backgrounds to make the shift toward a healthier lifestyle. “We’ve set out to be approachable and a transitional store,” she explains.

Many people wandering into Shift end up experiencing their first juice, first wheatgrass shot, or first Kombucha tea, something the Dikbases are quite proud of. They’re planning to display a photo board documenting these exciting “firsts.”

Still others have started experimenting with a healthier diet, whether for themselves or for their children. A lot of young people and parents come in wondering ‘what am I feeding myself? And what am I feeding my child?’ It can be difficult to know where to begin.

“We want to have an educational component,” says Rosanna. They are working on a newsletter, plus in-house workshops and lectures to further education. Samples are another Shift priority. “We knew people would want to do a lot of tasting,” she says. “We want to offer that.”

Indeed, while many menu items are familiar – pizza and sandwiches have top billing – still others are a bit more exotic. Natto, a fermented soybean dish popular in Japan, is a Shift specialty. The tiny beans are served over brown rice with different sauces – plain, curry or ginger – and include sides like liquid aminos (instead of soy sauce) and vegan mustard. While Rosanna admits that natto is “an acquired taste,” it’s an exciting alternative to standard Asian fare. And since it’s Shift, you can be sure it’s all natural.

”What you see on the menu is what you get,” Rosanna assures. “We want all items to be as pure as possible.” That means no hidden gluten, soy or animal products. Because people with food allergies and special diets are their niche, Shift takes this responsibility seriously. Almost everything is made in-house or comes from a close, trusted source.

”We’re a small café, but we’re doing things large restaurants don’t do from scratch.” Whether it’s pizza dough, sauces or salad dressings, the ingredient list is short and sweet. “We want to trust the integrity of the ingredients – but taste is also a huge thing!”

From the café menu to the juice bar, there is no shortage of flavor. At Shift, juices and smoothies are the real deal – no sugar, syrup or base, just fresh fruit and European-style yogurt. “If you’re going to do dairy, do it right,” notes Rosanna. Since many are accustomed to frozen yogurt, which is full of artificial sweeteners, the tart flavor of real yogurt can take some getting used to. “We try to educate,” she says of the benefits of whole, unprocessed foods, “but who am I to go against years of other messages?”

It’s all part of the transition, which is why the Shift juice bar also offers a variety of combinations. Some are more familiar and approachable, like the Rejuvinator – a blend of apple, strawberry and cucumber – while others pack a powerful punch of greens – the Farmers Blend combines celery, carrot, spinach, tomato and lemon.

Another draw at Shift is Kombucha. Their version of this fermented tea is unflavored with a plum note. Most flavored versions have added sugar, which Shift opts against. It, too, can be an acquired taste but is rapidly gaining popularity. And as advertised in their window, Shift aims to be Chicago’s Kombucha headquarters!

With all the fresh café items available, it’s impressive that the Shift market, too, is thriving. Initially they didn’t offer as many convenience items but, as the Dikbases quickly realized, “people are so busy in this area.” Customers are seeking quick, easy meals if they don’t have time to cook at home. And rather than rely on a convenience store for convenient options, Shift offers healthy alternatives. While always a proponent of fresh food, Rosanna acknowledges, “we have to provide what the consumer wants.” From prepackaged brown rice dishes to frozen vegetarian entrees to a trail mix bar, the choices for a quick meal in the office or on the run are endless. Other non-food convenience items include all-natural cleaning supplies, health and beauty products, pet and baby needs, and a large selection of vitamins and supplements.

The future goals for Shift are endless, but a short-term priority is an indoor farmers market in the fall featuring local food and craft artisans. “We’d like to be an incubator for new vendors and provide a chance for folks just starting out,” explains Rosanna.

That mission extends to each person who walks through the door. As people ease into the idea of a healthier lifestyle, “you shouldn’t get frustrated with yourself,” she says. “Allow yourself the time to get used to rethinking items.”

Shift – the quiet little market and café tucked away on Sheffield – is a great place to start. And the staff is ready to help no matter what your goals are. “Everyone’s path to wellness is going to look differently,” Rosanna confirms. “We’re not here to judge.

“But once you start looking at food in the sense of how unadulterated it is – eating real – it’s an eye opener. It shifts the way you dine.”

Check out Shift at 2825 N. Sheffield Ave. seven days a week. For hours and more information, visit http://www.shiftonsheffield.com/.

-Kate Palm