Dr. Sue Health SoulFULLY : Issue 05 PREVIEW

ISSUE NO.05

QUIET YOUR MIND Too Much DOing, Not Enough BEing

» Dr. Sue Health SoulFULLY is designed to help you: BALANCE YOUR BODY, QUIET YOUR MIND. OPEN YOUR HEART & CONNECT WITH SPIRIT. Tools to nourish your Health SoulFULLY.

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HERE WE GO...

Just like your digestive system filters food, your mind filters thoughts. Your mind eats, absorbs and releases thoughts.

Ideally you soak up self-empowering thoughts (the good nutrition) and release self-limiting thoughts (the junk food). Just as there are self-cleaning mechanisms for your body, your mind can release self-limiting thoughts using four self-love habits that quiet the mind: Breathe, Write, Pray, Play!

A quiet mind encourages your heart to open and CONNECT with Spirit so you can receive divine selfempowering thoughts that help you feel happy, healthy, and FREE! Let’s Breathe, Write, Pray and Play to quiet the mind and get connected.

Here we go..

Susan McCreadie, MD

drsuemccreadie.com @drsuemccreadie

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I'VE GOT SHIT TO DO!

TOO MUCH DOING, NOT ENOUGH BEING

Meditate on that one!

Gain some perspective.

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4 SELF-LOVE HABITS TO QUIET YOUR MIND Breathe, Write, Pray, and Play your way to a QUIET mind.

22 WHAT YOU FEED YOUR MIND MATTERS Do you feed your mind health food? Junk food?

A little bit of both?

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STIR YOUR SOUL

TAKE ACTION

Bringing self-limiting thoughts into awareness.

Transform your selflimiting thought into a self-empowering one.

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32 Q&A An interview with Kelly Brogan, MD.

42 PRACTICE HEALTH SOULFULLY Balance takes work!

44 DR. SUE'S FAVORITES FOR BODY, MIND, SPIRIT

EDITOR: Kim Soroka GRAPHIC DESIGNER: Livvy Zimmerman DR. SUE PHOTOGRAPHY: Melissa Hutchinson DR. SUE HAIR/MAKEUP: Gary Leming Subscribe at www.drsuemccreadie.com Questions contact us at www.drsuemccreadie.com/contact-us Copyright © 2016 Susan McCreadie, MD

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“I’ve got sh*t to do!” I blurted OUT LOUD to my chiropractor while I was face down on his table. I was seriously FRUSTRATED with my lack of progress from hormonal, digestive disasterville back to health. “Wow. I’d meditate on that one,” he said. That shut me up, and made me think.

His comment called attention to an obstacle in my way on my path back to health. Mindset! My mindset was in the gutter, cluttered with all the “sh*t” I had to do. My mind wasn’t clear. It wasn’t quiet. I didn’t want to take the time to QUIET my mind chatter. I didn’t want to slow down. I didn’t have the time! I was busy doing everything I LOVED – being a mom, a pediatrician and a non-profit leader.

Despite always DO-ing, I wasn’t really getting anywhere with my health. Instead, I was sludging around in hormonal, digestive disasterville. My physical health (or lack-of it) forced me to pay attention and prioritize my mental health. Health is balance. I was physically rebalancing my body through nutrition, supplements, exercise and other supportive therapies including chiropractic care and acupuncture. To prioritize my mental health I needed to implement daily tools to quiet my mind chatter.

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TOO MUCH DOING, NOT ENOUGH BEING

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explain health and dis-ease with a teeter-totter. When you are happy and healthy, you are able to stand on the teeter totter and balance yourself over the pivot. Despite what life stressors plop on either end of your teeter-totter, you are able to adapt and remain balanced. You’re bright.

BRAVE. Beautifully balanced. (See HealthMap Issue 03, page 15)

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Life inevitably plops sh*t on your teeter-totter that throws you off balance - life stresses your system. Think of life stressors as something being dropped on the left end of your teeter-totter.

Thud! If you don’t adapt, if you don’t move yourself towards the right end of the teeter-totter, you will be stuck in DIS-EASE. You will no longer be able to balance yourself back and forth. You will no longer be healthy, flowing, happy and at ease.

Stressors can be environmental or genetic. We used to think that our genes - the physical blueprint we inherited from our parents were out of our control. Through the study of epigenetics we are learning ways to control how our genes express themselves by changing our environment: how we think (mindset), what we feel (emotions), and the actions we take (diet and lifestyle).

If life plops sh*t on your teeter, stressing you towards dis-ease,

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what tools can you use to rebalance back to health? To stay physically and mentally healthy, you need a diet and lifestyle that support a balanced body and a quiet mind. I was DOing by addressing my diet and lifestyle - eating, sleeping, moving and getting support from experts.

But I wasn’t BEing with what I was feeling and how I was thinking about things. I wasn’t addressing my mindset and emotions.

Everything happens in divine time. You see when you’re ready to see.

I gained perspective, connected the dots, and began to see a BIGGER picture of health. Physical health is just one part of being a physically, mentally, and spiritually healthy person. If I want to play my cards to win long-term health, I need to not only tailor my diet and lifestyle, but also consider how I think about things and boost my ability to connect with Spirit, so I can feel my way through my life’s journey.

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AN INTERVIEW WITH

KELLY BROGAN, MD Kelly Brogan, MD, is a New York City-based, holistic women’s health psychiatrist, author of The New York Times bestselling book A Mind of Your Own, and co-editor of the landmark textbook Integrative

Therapies for Depression. She completed her psychiatric training and fellowship at NYU Medical Center after graduating from Cornell University Medical College and has a BS from MIT in systems neuroscience. She is board certified in psychiatry, psychosomatic medicine, and integrative holistic medicine and is specialized in a root-cause resolution approach to psychiatric syndromes and symptoms.

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KELLY, HOW DID YOU KNOW YOU WANTED TO BECOME A DOCTOR? WAS IT A CALLING? I went to MIT to study neuroscience and while I was there I decided to work a suicide hotline. This education and experience lead me to decide to go to medical school to become a psychiatrist because it seemed like a really noble pursuit.

I didn’t want to take medication for the rest of my life and ended up going to a Naturopath. I put into remission what I had been taught was a chronic and even disabling illness.

This raised many red flags. In almost a decade of training as a psychiatrist I had never learned that you can put a chronic autoimmune disease into remission or that diet and nutrition have anything to do with anything. These realizations led me to dig deep and spend many years researching things for myself.

WOW. I didn’t discover any sort of inner compass until I was diagnosed with Hashimoto’s and Thyroiditis. I heard an inner voice telling me that

IT’S ONE THING TO TREAT OURSELVES IN THIS WAY AND IT’S ANOTHER TO BRING IT INTO PRACTICE. WAS THERE ANY RESISTANCE TO PUTTING IT INTO PRACTICE WITH PATIENTS OR DID YOU IMMEDIATELY THINK THIS IS AMAZING, LET’S GO? Around the same time I was diagnosed and heard that inner voice, a colleague of mine asked me what I thought about the book, Anatomy of an Epidemic, by Robert Whitaker. I hated reading it. The book suggests that conventional psychiatric treatments are actually perpetuating the problems they are

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THAT’S SPIRIT CALLING! YOU JUST CAN’T DENY IT. THIS LEADS US TO YOUR AMAZING BOOK, A MIND OF YOUR OWN. YOU MENTION TWO KEY THINGS AT THE BEGINNING OF THIS BOOK: SYMPTOMS OF MENTAL ILLNESS ARE NOT ENTIRELY A PSYCHOLOGICAL

supposed to resolve. I finished reading it and began crying when I turned to the last page because I felt my entire house of cards crumble: what was I supposed to do with this information? I decided to put down my prescription pad and I committed to never again prescribe medication for a patient.

WOW. INCREDIBLE. I was able to do that because I had already had the experience of healing myself. Of course the timing was not coincidental. It was exactly how it needed to be for me to really wake up. I had an experiential knowing that the human body has the capacity to heal without medication.

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PROBLEM; AND DEPRESSION IS GROSSLY MISDIAGNOSED AND MISTREATED. ARE THESE THE TWO IDEAS THAT PUSHED YOU TO WRITE THIS BOOK? In the field of psychology you are taught that different psychiatric illnesses are genetic diseases. I have focused a lot on the physical drivers of depression because they’re so easily resolvable and I do believe that body consciousness is a portal to spiritual evolution and development. Healing the body, I believe for many people, is the gateway to this evolution. I focus on things that are driving the symptoms labeled as depression such as thyroid dysfunction, food intolerances, blood sugar instability, unknown medication side effects.

Funny thing is, if the depression is treated in this way and the patient

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gets better, how could it have been genetic in the first place?

IN ESSENCE THEN, THIS BOOK IS ABOUT A LIFESTYLE CRISIS WE CAN CHANGE. IN THE BOOK YOU WALK THE READER THROUGH DIET AND LIFESTYLE CHANGES THAT CAN HELP HEAL THE MIND THAT IN ESSENCE HEALS THE BODY. WE NEED

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REBALANCE

THAT’S THE GOAL. Exactly.

AND

MY FAVORITE PART OF THE BOOK IS A QUOTE YOU SHARE FROM MARLO MORGAN’S MUTANT MESSAGE DOWNUNDER, “IN FACT, I AM CERTAIN, THERE HAS NEVER BEEN A DOCTOR ANYWHERE, AT ANY TIME, IN ANY COUNTRY, AT ANY PERIOD IN HISTORY WHO EVER HEALED ANYTHING. EACH PERSON’S HEALER IS WITHIN.” THAT’S JUST SO BEAUTIFUL. TELL ME ABOUT THIS BELOVED TEACHER.

Yes. In researching the role of the placebo effect with psychiatric medications, I came to understand that people have a very hard time accepting that all/part of their perceived response to a medication may be due to their own mind’s belief that the medication would work.

There is some elegant research surfacing now that looks at the physiology of the placebo effect – it’s a very real and sophisticated psycho-neuro-immunologic cascade. It shows that we dictate what our experience is and that we are not victims of circumstance.

I began to see that the results I was

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getting in my practice, and had achieved personally, were far and away more robust than anything I’d ever seen through medical management. I was no longer trying to heal using an objective, impersonal medical model that could be applied to any given patient, but was instead dealing with relationships, alchemy and a whole web of constructed beliefs. I had learned to do this on my own and in my work with Dr. Nick Gonzalez, who tragically passed away last July.

I READ THAT IN YOUR POST, YES I REMEMBER. He was my mentor and like a Jesus figure to me. He treated patients with very serious conditions and never used pharmaceuticals.

He only worked with patients who believed what he believed about the human body – that it is an ecological system that can be recalibrated and restored, and if you share that belief, and a commitment to upholding that belief in the face of fear, then amazing things can happen. Since my work with him I have discovered that the right patients for me just need the touch of a guide, and then they’ll be off and

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running on their own.

I have been doing Kundalini yoga for years and recently went to a class where we did what is called rebirthing kyria – a warm-up followed by eight minutes of holding your hands out like you’re shooting a gun. It is such a metaphor for life because you think, oh this is fine I got this, and then it begins to feel uncomfortable. After a few minutes I began to hit a mental wall.

My body started shaking and I had tears pouring down my face. I wouldn’t call it crying, it wasn’t sadness or joy, it was just a release. By the end of eight minutes something had moved inside me and I had a subconscious shifting and clearing.

I left that class having completed

Nick Gonzales, MD

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deep work on my subconscious baggage that I could have spent 20 years in psychotherapy addressing. I am not suggesting that psychotherapy is not valuable, but if you’re an impatient person like me, to have an accelerator like this is an unparalleled gift.

Dr. Candace Pert is a scientist who has done a lot of work on the encoding of emotions in the body and the role of neuropeptides. Her work explains how a repetitive physical activity like yoga can heal your emotional body. This is a wonderful gift and is just one way patients can delve into something on their own and heal.

ISN’T IT! TALKING TO A PSYCHIATRIST ABOUT THIS IS FUNNY BECAUSE YOUR MIND DOESN’T HAVE TO BE A PART OF THE CONVERSATION. YOU DON’T HAVE TO FIGURE OUT IF YOU ARE CRYING BECAUSE YOUR DAD DESERTED YOU. YOU DON’T HAVE TO GO THERE AT ALL, IT JUST HEALS YOU. This technology – yoga – dates back some 10,000 years and

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people are still using it. There’s something to the fact that this ancient methodology is still around.

More westerners than ever are reaching for eastern methods to heal, and it’s because they work; they work in ways you don’t need to understand. You just need to experience them.

We could talk about science, blog and debate, it’s all irrelevant. What really shifts people, what really wakens them to themselves is experience. How are you going to cultivate that? It’s really not that hard but it takes a readiness, a commitment and a hope that there’s something better that is just not being accessed yet.

YES, FAITH AND HOPE. YOU JUST HAVE TO HAVE FAITH, TAKE IT ONE STEP AT A TIME, WORK YOUR ASS OFF FOR WHAT YOU WANT AND THEN YOU SURRENDER AND LET IT UNFOLD FOR YOU. Each of us has everything inside of us we need to be well and all we have to do is honor it. We need to make time and space for it and connect to others who share

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our perspective.

I TOTALLY AGREE. I SEE IT AS FEAR AND LOVE. MEDICINE IS A FEAR DRIVEN BUSINESS. AS A PRACTITIONER AND A PATIENT YOU HAVE A CHOICE: ARE YOU GOING TO COMMIT TO FEAR OR ARE YOU GOING TO COMMIT TO LOVE? ON MY JOURNEY I’M COMMITTING TO LOVE. I AM A LOVE WARRIOR. THERE’S ONE OTHER THING I WANT TO TOUCH ON BEFORE WE FINISH. THIS IS A QUOTE FROM YOUR BOOK, “AS A MOTHER YOU ARE SUPPOSED TO SACRIFICE, TOLERATE, BE VERY PATIENT, BE VERY THOUGHTFUL OF OTHERS AND UNDERSTAND ALL THE PROS AND CONS OF ANY SITUATION. AS A WOMAN YOU MUST GIVE NOTHING. YOU HAVE TO PROTECT YOURSELF FIRST AND YOU NEED NOT TOLERATE ANY NONSENSE. WOMEN MUST BE ABLE TO ASCERTAIN WHICH IS THE CORRECT RELATIONSHIP: WOMEN OR MOTHER, SWORD OR SHIELD.”

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I LOVE THIS BECAUSE IT’S THE YIN AND YANG, THE BALANCE. IS THAT WHAT BIRTHING YOUR TWO BEAUTIFUL GIRLS AND MOTHERHOOD HAVE BROUGHT YOU? When I woke up from my health experience and learned more about the truth of psychiatry and pharmaceutical products by extension, I was pissed. When I decided to speak up about the problems in medicine I came at it with a flame throwing activist energy. I became very involved with a lot of grassroots activism around health freedom and associated legislation at the time. I watched us put 5,000

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people on the ground in protest in California and it seemed to do nothing. I really felt hopeless.

I was introduced to a Kundalini concept that a woman’s very special ability is to be able to balance the characteristics of the warrior and the nurturer. Even though I’ve birthed two children I’m not a nurturing person by nature. I’m much more a doer and a fixer. What I learned from my Kundalini teacher is that I needed to bring my message to the world. I am to heal myself, and anyone who could be influenced by me, by tapping into a feminine strength. This strength is quiet, patient, and compassionate. It holds what the mind says more lightly

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and it is a type of power that I have been working to tap into. The more I do that the safer the world feels to me; the more I trust that there’s a greater plan and the more I can see my “enemy’s” perspective. It allows me to understand that we are all in this together, we have co-created this, there are no bad guys and good guys, they’re all just different facets of one prism.

Years ago, the fear/love dichotomy you described would have made no sense at all. I wouldn’t have thought of myself as a fearful person but I was living in a construct that was predicated on disconnection and fear. To be able to understand what it means and feels like to come from a place of love really requires a roadmap and that’s what my work is directed towards now. I have to credit my practice of Kundalini yoga to giving me that roadmap, giving me the tools to heal myself and to connect, to feel connected to something bigger.

It has been epically healing for me to do this work and to come into greater alignment. I think there are a lot of women who are moving along that same path. They’ve been fighting with their health, with their life circumstances, with perceived dangers and risks, and it’s very de-

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pleting to come from that energy.

There’s a different kind of strength that is now rising up and I see it happening collectively. Women in particular, but also men, are getting in touch with this feminine principle and learning how to address issues by coming from a loving place.

I have come to appreciate a connection to something so beautiful.

I weep with gratitude some days.

Gratitude for me is the sensation of being held in something so mystically complex, sophisticated yet humble and beautiful that it even encompasses the ugly parts. I feel an enthusiasm to share this experience and ignite it in other women. Thank you for letting me speak about it, because I really appreciate the opportunity.

YOU ARE VERY WELCOME. IT’S SUCH AN HONOR. YOU ARE SUCH A SOUL SISTER AND I’M JUST SO GRATEFUL FOR YOUR WORK AND OUR COMING INTO THIS NEXT WAVE OF MEDICINE TOGETHER. THANK YOU SO MUCH FOR YOUR TIME. Thank you.

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“AS A MOTHER YOU ARE SUPPOSED TO SACRIFICE, TOLERATE, BE VERY PATIENT, BE VERY THOUGHTFUL OF OTHERS AND UNDERSTAND ALL THE PROS AND CONS OF ANY SITUATION. AS A WOMAN YOU MUST GIVE NOTHING. YOU HAVE TO PROTECT YOURSELF FIRST AND YOU NEED NOT TOLERATE ANY NONSENSE. WOMEN MUST BE ABLE TO ASCERTAIN WHICH IS THE CORRECT RELATIONSHIP: WOMEN OR MOTHER, SWORD OR SHIELD.” —KELLY BROGAN, MD

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Practice Health SoulFULLY Health is balance and balance takes work. Systematically approaching how you think (mindset), what you feel (emotions), and the actions you take (lifestyle), allows you dig DEEP beneath the surface of your visible symptoms and address the underlying problems causing your dis-ease (your stressors). You get a clearer picture of exactly what sh*t plopped on your teeter-totter and how it’s throwing you off balance. If you want to play your cards in order to win long-term health you need to not only tailor your diet and lifestyle, but also optimize your mindset by taking time to Breathe, Write, Pray, and Play your way to a QUIET mind. With a quiet mind you open your heart to connect to Spirit, so you can feel your way through your life’s journey and more easily access self-empowering thoughts that keep you on a healthy (balanced) track.

Keep loving yourself up! Practice, practice, practice.

Consistency pays off.

I believe in your journey.

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DR. SUE'S

FAVORITES

FOR BODY, MIND, SPIRIT

BIG MAGIC: CREATIVE LIVING BEYOND FEAR BY ELIZABETH GILBERT In Big Magic, the beloved author of Eat Love Pray shares her perspective on creativity, calling us to uncover the “strange jewels” hidden within to live our most creative lives. The story she shares in Big Magic is spot on and so liberating! Gilbert writes, “When I was in my insecure twenties, I met a clever, independent, creative, and powerful woman in her mid-seventies, who offered me a superb piece of life wisdom. She said: “We all spend our twenties and thirties trying so hard to be perfect, because we’re so worried about what people will think of us.

Then we get into our forties and fifties, and we finally start to be free, because we decide that we don’t give a damn what anyone thinks of us. But you won’t be completely free until you reach your sixties

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and seventies, when you finally realize this liberating truth—nobody was ever thinking about you, anyhow.” They aren’t. They weren’t.

They never were. People are mostly just thinking about themselves.”— Elizabeth Gilbert http://www.elizabethgilbert.com

THE DESIRE MAP PLANNER

BY DANIELLE LAPORTE

To keep on task, I mix digital with paper. I keep track of all appointments and events in Google calendar, but write my daily to-do’s in my Desire Map Planner. It’s more than a to-do list because it allows you to keep your heart goals front and center. Brilliant. http://www.daniellelaporte. com/store/shop/planners.html

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SKIN DEEP® COSMETIC DATABASE

BREATHE2RELAX APP Breathe2Relax app is a portable stress management tool designed to help you master deep belly breathing, aka diaphragmatic breathing.

The helpful how-to breathe video demonstration allows beginners and children to watch a person do belly breathing. As they say, a picture is worth a thousand words. You are encouraged to adjust your inhale and exhale timed cycles, increasing your exhale to twice your inhale with practice. Choose from a selection of soothing music and backgrounds to accompany your breathing cycles and you’re off and running, or rather off and breathing. http://t2health. dcoe.mil/apps/breathe2relax

Skin Deep is the Environmental Working Group's searchable database of toxic ingredients in cosmetic and personal care products.

Their mission is “to fill in where industry and government leave off.”

Their staff scientists compare the ingredients on personal care product labels (from shampoos/conditioners and makeup to sunscreens and toothpaste) using information in 60 toxicity and regulatory databases. With over 61,000 products listed, you’ll most likely find your favorites. You can search by product name, ingredient name, or company name. If you don’t like how your products rank, simply choose safer alternatives with better rankings. http://www.ewg.org/skindeep

G.T.'S SYNERGY KOMBUCHA Kombucha is a drink produced by fermenting sweet tea with a culture of yeast and bacteria. I know I could make my own, but I haven’t...yet. Instead I treat myself to G.T.’s Classic Kombucha: 100% raw and organic. My favorite flavors are Trilogy and Multi-Greens and each has only 4 grams of sugar per bottle. http://synergydrinks.com/

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"Everything happens in divine time.

You see when you're ready to see." —SUSAN McCREADIE, MD

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BALANCE YO U R B O D Y ,

QUIET

YO U R M I N D.

OPEN

YO U R H E A R T &

CO N N E C T W I T H S P I R I T. Health is balance.

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