How to Power Through the First Trimester

Staying active while pregnant is not always easy. Put in the effort to move gently, but don't push yourself too hard. | Photo  by Thosh Collins. 

The first trimester of pregnancy can be so brutal. Here’s what it's like: 

1. NAUSEA - The first trimester brings on a whole range of morning (all-day) sickness. It’s different for everyone. The spectrum goes from a one (nonexistent) all the way to a ten (needing to be hospitalized.) It can last the entire pregnancy, but for many, it’s gone after a few weeks. But ohhhh those are some long weeks. This is the one time in life that I would honestly recommend most food restrictions go out the window: you’ve got to eat whatever you can keep down, and it might not be nutritionally ideal. STILL try your best to stay away from fast food and junk food, but don’t feel too bad if you break some rules. While many think of the entire pregnancy as a craving-fest, that’s actually not the case. I was actually wishing for cravings during that time, because the majority of foods sounded disgusting to me. My diet consisted of anything sour, plain, and cold, like green apples, ice, lemonade, grapes, and greek yogurt. I also recall being okay with salty crackers and chips. I could not STAND the smell of cooking meat or vegetables, (much less eat any of that), which is terrible because I knew I was missing out on a lot of nutrients. In any case, the cravings will eventually come (in all likelihood), but at first, not necessarily.
2. NO BUMP - I couldn’t believe how long it took for me to get a bump. I didn’t realize that most people will not have a visible pregnancy belly until about halfway through the second trimester. It’s actually frustrating to be feeling all sorts of pregnancy symptoms but not seeing any sign of it. And without others knowing that you're pregnant, you're obviously not going to experience the same level of sympathy or understanding that people might offer you if they were aware (like people letting you cut them in line at the grocery store, or offering to carry things for you , etc). I was so happy and relieved when my belly finally started to grow, and it didn’t happen until way after first trimester was over. 
3. SECRECY - Many people choose to weight many weeks or months into the pregnancy to share the news with friends and family. It is really hard to keep in such an exciting announcement - especially with a first baby. But, the wait is worth it, because it definitely makes it more fun once the sharing finally begins.  
4. CONFUSION - I was so confused about healthcare when I first realized I was pregnant. I didn’t know which doctor I wanted to go to (or the fact that I would eventually switch to a midwife and birthing center), I had some bad experiences at clinics with doctors I didn’t like, and I felt stressed out about figuring out where I would deliver the baby and all the other logistics that go with it. It’s a part of the process that just has to be done, and if you’re a first-time mom, don’t worry, you’ll figure it out and you’ll be much more prepared the next time around. 
5. FATIGUE - I felt like a lazy couch potato for much of my first trimester. SometimesI found the energy to push myself to move, get work done, and work out, but most of the time I just wanted to sleep and watch movies because even my mind was tired. Don’t worry - eventually, you will have an amazing spike in energy and you will be more than ready for baby to show up. 

When I took these photos with my sis Corina, I felt like crap but didn't know why. Days later, I would find out the exciting news that I was pregnant! | Photo by Thosh Collins. Tights by Asteria Activewear. 

HOW TO POWER THROUGH IT

Now that I’ve been through it, here’s the advice I would give my sleepy, nauseous, confused first-trimester self:

1. BE PATIENT - It gets better. You can handle a few weeks of what is arguably the most challenging part of the pregnancy. 
2. PRACTICE GRATITUDE - The first trimester is exciting, but it;s also the most emotionally uneasy part of the pregnancy because the pregnancy is in its delicate early stage, still considered high risk. Be grateful for that nausea or other uncomfortable symptoms that you experience every day, because it means that your body is adjusting and learning to carry a life within — a gift that should not be taken for granted.
3. TAKE IT EASY - I remember feeling like I wasn’t working out enough, or like I should push myself harder. The reality is that it actually becomes easier to workout when the nausea subsides later on in second and third trimester, and you’ll have plenty of time to exercise then, so just rest and relax or stick with gentle movements like stretching or walking in trimester 1 if that’s all you feel like doing. 
4. READ AND STUDY - First trimester is the perfect time to start picking up books, reading articles, and getting to know all about the process of pregnancy and childbirth so that you can prepare yourself for what’s to come. Don’t forget to seek multiple opinions and sources on all topics. There is a lot of really outdated information still being circulated, and there are many different approaches to healthcare and wellness during this time, so be sure that you dig deep to find sources that you truly connect with. 
5. BE PROUD OF YOURSELF - It takes a lot of work to grow a tiny human, and you are doing a wonderful thing. 

Taking a walk while traveling for working during first trimester. Photo by Thosh Collins. 

HUGE DISCLAIMER on Respect, Wellness, and Our Beliefs

Before we roll out the #wellforbaby series and other new content, we decided we should share a few important messages. This will give you a better idea about who we are, how we approach wellness, and what we believe in. Thank you for taking the time to read this. 

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OUR WELLNESS WORK COMES FROM A PLACE OF LOVE:

We are passionate about wellness because we have both experienced incredible, life-changing, positive things once we turned our energies and attention toward it. This is our life’s work because we simply want others to be well too. We recognize the need for wellness in this world and that we have a unique viewpoint to offer on the topic. We are simply sharing what we know in hopes that others can benefit from it in a good way. 

THERE SHOULD BE NO JUDGMENT IN WELLNESS:

We lead well, sober lifestyles and we encourage others to do the same. However, we recognize that wellness is a huge, challenging, difficult journey for all people, ourselves included. We have not always been perfect, we are not perfect now, and we never will be. Because we don’t focus on sharing the negative or traumatic elements of our personal stories, many people believe that we have never experienced any of these things, but that’s not the case. We say this because we want you to know that we actually do understand and relate to struggles you might be having. We know that most people face a great number of challenges to wellness including historical trauma, unhealthy relationships, socioeconomic disparities, lack of access to information, food deserts, addictions, lack of support networks, and more. We ask that YOU recognize this, too, and do not judge others who are on their wellness journey. Helping is good. Praying for others is good. Using your platform to offer information to others is good. But judging others is not necessary. 

In the context of our new #wellforbaby initiative, this is particularly relevant. Parents get judged a lot. Moms, particularly, get judged a lot. That's not what we're here to do. Just because some of our blogs will promote breastfeeding, for example, does not mean that we are looking down on those who use formula. Just because we promote natural birth, home births, and Indigenous midwifery does not mean that we are looking down on those who go different routes. (Perfect example: I really wanted to have a natural birth and I ended up with an emergency c-section. I still admire and promote natural birth, though!) Everybody has their reasons, everybody has the right to their own choices, and we respect that. We hope that you do too.

Rather than judge others’ choices, live your own life in the way that you believe is best, and allow yourself to be an example for others. That is a much more powerful way of promoting your ideas! 

 

WE DO NOT CLAIM TO KNOW EVERYTHING: 

All health and wellness information is controversial. All health and wellness information is up for debate. All health and wellness information can be interpreted in many different ways. We’re not asking you to agree with everything that we say or do. We are simply doing our best to offer advice and ideas on the methods that have worked for us. Most of the information we offer is based on a combination of research from Indigenous ancestral teachings, western science, and eastern medicine alike. We can’t promise that everything we say is the absolute truth or final answer (that’s simply not possible), but we can promise that we are well-read and well-researched, that we are always learning more, that we are actually living the lifestyle that we promote, and that a lot of what we say just might be useful to you.

If you adamantly disagree with any of the information that we offer, we encourage you to use your own platform to promote your own ideas. We all have that ability! Even though there are a lot of health experts out there who we wholeheartedly disagree with, for example, you will never find us making negative comments on their social media pages, because that is reactive and unproductive. Rather than criticize others, we choose to be proactive and utilize our own platform to promote what we believe in. We are so grateful to those of you who support us and benefit from our offerings!

WELLNESS IS INDIVIDUAL

We cannot emphasize enough how important it is to get to know your own body and your own needs when it comes to your health. There is no single wellness source out there who can teach you about yourself better than you can. Observe how you react to foods. Pay attention to the way that your muscles, ligaments and emotions react to movements and exercises. Understand where you need to make adjustments in your daily habits. Learn about any allergens or deficiencies you may have. Get to know your family history of illnesses. Choose what is best for you and your children based on your preferences and needs. Seek out the opinions of doctors, medicine people, and other health professionals who can cater advice specifically to you. This is a critical and ongoing step for all people who are looking to be well.

 

respect and wellness are interconnected:

Most Indigenous cultures promote certain sets of values and teachings that have been recognized and practiced by our people for centuries. An emphasis on respect is a common cultural thread that ties many of us together. While we are all doing our best to be better people and to make a better world, let’s not forget that we are all related and connected to the earth and one another, and we should all respect, love, and care for one another. At WELL FOR CULTURE, we try to approach everything from a proactive, positive, solutions-based perspective. It’s our way of showing respect to all who come in contact with our information. We’re here to help make people feel good. Love and respect are very important components of wellness which do not get mentioned often enough on typical American health and fitness sources, but they are always relevant. 

 

OUR PLATFORM IS YOUR PLATFORM:

Whenever we travel for workshops, we always remind folks that we welcome submissions to our blog and social media. If you have information you want to share about what your community is up to or what you have learned, let us know. There is an incredible wealth of Indigenous expertise out there just waiting to be shared that can have a hugely positive impact on our communities. Even though we always offer this, very few people take us up on it.  We can’t pay you or do the work for you, but we can support you by offering our digital space and audience.

Introducing... #WELLFORBABY

Our baby girl in her cradleboard. Photo by Thosh. 

Now that we’re parents, we have a whole new understanding of the purpose of wellness. At its core, it’s all about our babies, our youth, and the future of our world for Indigenous communities and all people alike. In the past year, throughout our pregnancy and the first 5 months of our baby’s life, we have learned a tremendous amount of new health and wellness information which pertains to the whole family. We want to share these teachings with you. 

#WellForBaby is a new series of content that we will be publishing on the Well For Culture blog. Here, we will cover a ton of health and wellness topics from the perspective of parents. We’ll be sharing things like Indigenous midwifery resources; information on breastfeeding; tips for family wellness; pregnancy fitness; postpartum health; fatherhood; baby food; and so much more. 

If you have any specific questions about anything that pertains to prenatal, postpartum, baby, children, or family wellness, get in touch, and we will try to address this at some point. Thanks for listening, learning, and helping us to create a better future through Indigenous wellness.
 

Chelsey & Alo wearing matching ribbon skirts made by grandma Donna at the Indigenous Environmental Network Protecting Mother Earth conference on Nisqually territory. Photo by Tomas Carmelo Amaya aka Tio.

Fitness in Indigenous Languages

Two years ago, we dreamt up an idea. What if we could find a way to incorporate movement, fitness, and language revitalization? Right away, we created a list of critical wellness vocabulary -- words like squat, sobriety, run, and stretch. Then, we thought of all of our friends and colleageus who speak and teach Indigenous languages from communities all around Turtle Island. We began working with them to gather a cache of translations of these words. In the near future, we hope that all nations will have access to teaching tools and vocabulary lists of wellness and fitness words in indigenous languages. 

Wellness and indigenous language revitalization are two of the most critical and practical methods of collective healing and strength-building in the indigenous world today. With this in mind, we hope to continue this project in many iterations for many years to come. Soon, we will roll out an entire section of our website dedicated to this topic. 

For now, we present to you the first in a series of content that WELL FOR CULTURE will produce regarding FITNESS IN INDIGENOUS LANGUAGES. This video was done in collaboration with the AMERICAN INDIAN CANCER FOUNDATION. 

Through this video, the SEVEN BASIC MOVEMENTS IN INDIGENOUS LANGUAGES, we are proud to show you how to INDIGENIZE MOVEMENT.

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CALL TO ACTION: 

Remember that this video is only a sample of what can be done regarding fitness, health, wellness, and languages. In order to showcase regional diversity, we chose four representative languages to use here: Kanien'kéha, Lakhotiyapi, Anishinaabemowin, and O’odhamaj. But there are thousands of indigenous languages, and the project should not stop now. We encourage anyone and everyone in the wellness and language worlds to partner up and create fitness videos in YOUR language! It’s so easy and fun! 

HOW TO GET INVOLVED:  Use this video as a template or base idea, but feel free to add your own creative twist. Upload your videos to social media and represent your nation and language.

HASHTAGS:  #wellforculture #indigenousfitness #wellforlanguage #moveindigenous

Media + Wellness Training

These days, effectively sharing and developing messages and teaching tools in the wellness field requires a great deal of media strategy and skill. Utilizing Chelsey's skill set in journalism, writing and video production along with Thosh's teaching tools as a professional photographer, and a combined vision for ethics and intention regarding social media strategy, Well For Culture is now offering Media + Wellness workshops and trainings in conjunction with the Native Wellness Institute.

Our first media + wellness training took place in spring 2017 at United Indian Health Services in Arcata, CA. By the end of the training, each participant had filmed, edited, and produced their very own wellness-oriented tutorial. The participants plan on utilizing what they learned in their respective careers and personal endeavors.

Please watch the video below, and reach out to us if you'd like us to host a media + wellness training in your community. It's a lot of fun! 
 

Revitalizing Language & Health | An interview with Lakota language educator Tipiziwin Tolman

Overcoming barriers to healthy living is no easy task in a place as rural and remote as Standing Rock - but it can be done. Tipiziwin Tolman shares an inspiring story of healing as she walks her wellness path alongside her family, her community, and the Lakota language immersion school where she teaches. 

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#WellForLakotaLanguage #WellForFamily #WellForStandingRock #WellForCommunity #WellForCulture

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Tipiziwin Tolman is passionate about revitalizing the Lakota language and improving the health and wellbeing of her family and community. Photo courtesy The Creative Treatment.

“ Language revitalization and language learning helps our communities reclaim health and happiness in so many ways. It nourishes our spirits and hearts, and heals wounds that have been open and festering for generations. When we are equipped with our language we become powerful and positive forces of energy for our families, our communities and our people.”

— Tipiziwin Tolman

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Tipi Tolman is a Lakhota language educator, wife, mother, and passionate cultural revitalization advocate from Standing Rock. In recent years, Tipi and her family have worked together to make some big changes to improve the health of their household.

Read this interview to find out more about the challenges and achievements that Tipi and her family have BEEN THROUGH on their wellness journey in the rural great plains, and how indigenous language revitalization is intrinsically tied to improvement of family and community health for Native people.  

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Tipi’s 13-year-old son was formerly on his way to onset juvenile diabetes, but by cutting out sugary drinks and minimizing processed foods, he has lost 50 lbs and has successfully avoided these health risks. 

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WFC: Hello, Tipi! Feel free to introduce yourself.

TIPI: My name is Tipiziwin (Yellow Lodge Woman) Tolman. My maiden name is Young. I am the youngest daughter of Phyllis and Pepper Young. I am Wichiyena Dakhota and Hunkpapha Lakhota from Standing Rock. I come from the Skunk, Pretends Eagle, and Yellow Lodge tiospaye of Standing Rock and the Young tiospaye from Spirit Lake.

I was raised in the community of Long Soldier, north of Fort Yates, along the Porcupine Creek, where my parents still live. I am married to T Tolman and together we have five children: Itazipalutaslutela, Ptehewoptuha, Wigiiyaothi, Wanblikunzawin, and Wanapheya. We make our home in Selfridge, ND

WFC: Tell us about your work - we are big fans.

TIPI: My husband and myself both work at the Lakota Language Immersion school located on the Sitting Bull College campus in Fort Yates, ND. I am the lead Lakota language activities instructor in the Lakholiyapi Wahohpi preschool room and my husband is the primary Lakota language instructor of the Wichakini Owayawa K-2 combined classroom. We are both paired with first language fluent speakers of Lakota in both of our classrooms. We are given the great undertaking in guiding our students in the Lakota language in a quality educationally and culturally relevant early childhood learning space. We absolutely love our jobs despite the challenges and obstacles.  

See Tipi at work in this fundraising video for the Lakota Language Immersion School. Video courtesy: The Creative Treatment. 

WFC: What are you passionate about?

TIPI: I am passionate about my Lakhota and Dakhota language, my family, my children, my home and the early childhood education field, I believe working with young children in language is where real positive change can happen for homes and for our communities.

WFC: Thank you for the work that you and your colleagues are doing! There is plenty of research to prove that the theft of our Native languages has been a massively destructive force to our people in countless ways. On the bright side, we also know that indigenous language revitalization efforts are influencing major holistic health improvements in our communities and creating more promising futures for Native children and families. From your firsthand perspective and experience, please shed some light on how health and language are related.

TIPI: The current state of our communities’ health is directly linked to the state of deterioration that our language is in.

Many generations of our Lakota people, although raised right here in our ancestral homelands, are essentially outsiders, in our own communities’ spaces, our own prayer spaces, without our language.

We have become excluded outsiders (even though we are Lakota in our Lakota homelands) without our language. And so the relearning, the reclaiming and the revitalization of our language is our journey home into the arms of our grandmothers, grandfathers, and all our ancestors where we may have access to the health, the healing and the happiness that our language offers.

In the past ten years, I have been learning about what valuing and learning our tribal language can do for our personal, emotional and spiritual health. Working within Standing Rock’s various tribal language revitalization initiatives I have seen firsthand how the language nourishes individuals and families to a higher level of health and in turn the collective health of our communities are being elevated.

For our language honoring families, language has been the catalyst for healthier homes, in terms of a higher quality of parental engagement in their children’s education and development. It is truly amazing and such a huge honor to be a witness to the revitalization of our language through our children and all the positive things that we continue to experience as we move forward in reclaiming our language for the future generations.

The Tolmans are partners in life and work. Photo courtesy Lakota Language Consortium.

WFC: Describe some of the struggles that you have been through regarding access (or lack thereof) to healthy foods and information about healthy eating.

TIPI: Initially, I believe I was uninformed - totally in the dark - about what certain additives, ingredients, and chemicals were and how they affected me, and after I had children, how they affected my children.  When I became an adult, and a relatively young mother, I made the majority of our food choices out of convenience. We ate lots of microwaveable foods, lots of chips, processed meats, sugary drinks, such as strawberry or chocolate milk or sweet tea, and mistakenly believed that it wasn’t pop so it wasn’t too bad for my children.

All of these poor food choices were cheaper than buying fresh fruits or vegetables. We live in a very rural area and the one grocery store is really the only choice that I have unless I want to drive 70 miles north or south to Mobridge, SD or Mandan, ND. So access to a variety of affordable healthy foods is something that just does not exist in our world.

I want to share that I was raised with some restrictions growing up, for example, during our childhood, our mother did not allow us to have sugar, or salt, ketchup or sweetened cereals. We ate lots of vegetables and fruits. So I am blessed in that I was provided an example that I can set healthy boundaries for my children. This is something that I have drawn on as I have become more informed and as I grow older and continue to learn more about how food choices affect our world.

WFC: We know that you have made some big healthy changes in the past few years regarding healthier food for your family. What kinds of changes have you made; what motivated you to do so; and what was your support system along the way?

TIPI: There was definitely a growing awareness of how certain foods and especially sugar affected the students I worked with. And I also have a number of food allergies that are progressively worsening as I age.

My husband as well, has a gamut of food allergies. By far he has been my greatest teacher when it comes to food awareness and healthier food choices. When I married him, I had to become cognizant of the kinds of foods I was eating and cooking. My husband previously worked as a counselor and teacher at a juvenile psychiatric rehabilitation facility and the children he worked with were required to be on a specific nutritionally balanced diet.

He encouraged me to learn more about how certain additives, dyes, and chemicals effect childrens' development. It has been a huge learning journey. My husband also drinks a huge amount of water and he prays with his water, every day. Again, he would encourage me to inform myself (“Google it!”) about the benefits of drinking more water. I can honestly say that in the past three years I have drank more water on a daily basis than I ever have in my whole life. It makes me proud to know that our little family is walking our talk when it comes to our Lakota prayer, “Mni Wichoni”, water is the integral part of every Lakota ceremony and gathering and now in our family and home.

It has been a little over three years of only drinking water, no sugary drinks and limited junk food in our home. We have serious food rules and boundaries for our children in our home, we have the simple rule, “real food, before junk food” – We also only eat during meals, where we all sit and eat together, all which begins with prayer, they are not allowed to snack when they are bored and the food never leaves the kitchen and dining area. We do our best to provide an ample amount of fruits and vegetables for every meal. With our healthier and more informed rules in place, my oldest son, who is now thirteen, lost 48 pounds in the last two years alone. Previously he struggled with the possibility of the onset of juvenile diabetes and all the health risks associated with that disease. By far, seeing my children healthier, happier and more confident in their own bodies is the best part of this learning journey.

Tipi and family are Well For Culture, Well For Lakota Language, and Well For One Another. 

WFC: A you seen any differences in your children’s cognitive abilities or behavior since you minimized their sugar intake? Any other unexpected changes?

TIPI: I have seen my six year old son’s hair grow longer and thicker in these past three years.  Also his behavior and his ability to make good choices drastically improves when we limit sugar. My daughter, who is eleven years old, makes better and more sound choices when she abstains from sugar as well. I also see similar effects regarding sugar in my students.

WFC: What advice would you give to mothers or parents out there who are hoping to make healthy changes in their households?

TIPI: It is a definite challenge to limit my children's sugar and junk food intake in other spaces other than our home, sometimes at relatives’ homes, our rules are seen as “mean” or “unfair”, we also have specific food protocols in our culture which sometimes go directly against our family expectations, but we face all our challenges with the knowledge that our goal is ultimately the most important and that is, the health of our children.

Also at times it is so tough on the heart, or I feel “bad” for not allowing the children to partake in an excess of sugar in spaces where it is available. Again, the challenges are when we are in spaces other than our home to maintain our rules and restrictions in a respectful manner. We do our best and know it is worth it. I also have moments as a mother when I question, why didn’t I do these things before or earlier or I am ashamed of the poor quality of health I was showing my children in the past, but I am continually learning more and more about taking my role as the navigator of my children to become quality citizens of our family and home, of our Lakota people, of our community and of our world, more seriously. And I believe that on this journey, we are continually learning and doing better.

The most rewarding moments are seeing my children be proud and confident and happy. My oldest son, my chaske, Wanapheya was praised recently by his doctor for his weight loss, the doctor literally hugged him and told him she was so proud of him. The smile on his face was amazing to see.   There are many times, in the past couple of months, were our relatives see him and are surprised, or don’t even recognize him. He loves is and we love it, we are so happy for him. Also his dentist recently praised him for his “outstanding” oral health and not having one single cavity, she shared with him how rare that is and encouraged him to keep it up. These moments make it worth it, and serve as a reinforcement to maintain our vision to health. To see my son stand taller and straighter, equipped with knowledge, health, and confidence is just the best and words fail to encapsulate how my heart fills with pride and happiness for him. We are so proud of him.  

Tipi and one of her idols, Olympic champion from the Oglala Lakota nation, Billy Mills. 

Tipi and T. 

WFC: At Well For Culture, we are big proponents of living sober lifestyles, as we have seen so many positive changes after becoming drug and alcohol free. How does sobriety impact the health of your household?

TIPI: My husband has never drank alcohol or used or tried any drugs. But as for myself, I used and abused both when I was younger. I tried to deal with grief and some life challenges by self-medicating.

The real catalyst for me into my sobriety has been my job and my role in reclaiming the Lakota language for my communities’ children. Before I had my children and before I had my language, I didn’t take this life seriously. I didn’t honor this one life that Creator gave me. This is one of the lessons I have learned on the journey, how to truly honor this life. All honor and praise goes to Creator and absolutely, this beautiful life could not be possible without sobriety.

Sobriety is the key element in why we are able to have positive blessings, like careers that we love and that directly raise the health for our homelands, beautiful children, a loving and committed partnership and a close relationship with Creator, a safe and beautiful home full of prayer, that my children can be proud of. All of these things would not be possible without a full commitment to sobriety.

My middle son, Wigiiyaothi, said in the past, as he was going to sleep, “ina (mom), in our home, there are no drugs, alcohol, zombies, or bad spirits, only good is allowed here.” And he is right, no matter what, it is never too late to learn a better way of being, especially when it comes to your children.  

WFC: Thank you for sharing your wellness journey with us! You have been so informative and such an inspiration. Keep it up!

Talking Movement on "Native America Calling"

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We love the work that Acosia does to promote healthy lifestyles around Native country. She is an inspiration! Here we are together last summer at a powwow in Oregon. 

We were honored to join the discussion on an episode of NATIVE AMERICA CALLING along with our friend/world champion jingle dancer/buti yoga instructor Acosia Red Elk and a few others folks who contributed some great points about movement and exercise. 

In this episode, you'll hear a lot about some different philosophies behind why movement and exercise is important, and how you can stick to your lifelong wellness journey (as opposed to short term goals). Remember that wellness and active movement is for EVERYBODY, young and old, rural and urban, all athletic levels. 

Listen to the episode HERE. 

Thanks for having us, Native America Calling! 

Well For Culture "The Cuts" with Sterlin Harjo

Sterling Harjo has an awesome podcast called "The Cuts" - listen to it! 

We had the pleasure of joining our bud/filmmaker/1491  Sterlin Harjo on an episode of his podcast: THE CUTS. Every episode is great - he interviews some really rad folks from around Native country, so you should listen to them all - but if you want to hear a really straightforward, no-holds-bar conversation about some of our thoughts on holistic health and wellness, LISTEN HERE. 

Chelsey & Thosh overlooking Oceti Sakowin camp. Photo by Bobby Wilson. (We swear it was actually candid!) 

We recorded the interview a few months ago from the Luger housed on the Standing Rock rez. So, we talk a lot about the #NoDAPL situation and how wellness is highly relevant and critical for activist movements. We also break down our thoughts on FRYBREAD, Sterlin helps us convince you, the listener, that healthy food is not gross (thanks Sterlin!), and if you listen through you're gonna hear some juicy snagging gossip too (shameless clickbait). 

So, give a listen. Thanks again for having us on the show, Sterlin! 

You can find the episode on thecutspodcast.com or in the iTunes podcast app. 
 

Well For Culture on the "Fat Burning Man" Show

Well For Culture co-founder Chelsey Luger made an appearance on the number one health and wellness podcast in the world: The Fat Burning Man. 

The interview is about 40 minutes long. They discuss indigenized fitness, ancestral eating, spiritual connectedness, holistic wellness, and much more. You can download and listen to it on the Fat Burning Man podcast or you can watch it on YouTube. 

Click here for your free Fat-Burning Kit: http://fatburningman.com/bonus You don't need the gym to get fit. Music to your ears? It should be. All you need is to step outside and right into your "earth gym." No fancy equipment required. Fitness trainer and holistic wellness advocate Chelsey Luger teaches the indigenous traditions that once kept tribal people in optimal health...

We were huge fans of the Fat Burning Man prior to being invited on the show, so needless to say, we are even bigger fans now that they have included Indigenous perspectives to share with their expansive reach in the alt-health world. We *highly* recommend listening to not only Chelsey's interview but to all episodes of the Fat Burning Man, as it is an excellent and well curated resource for holistic health and wellness knowledge. 

Thanks so much for listening and sharing! Enjoy! 
 

How To Detox Your Surroundings & Environment

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Some of my favorite all-natural or mostly-natural beauty products including two Native-owned lines: "Sailor Girl Soap and Supplies" and "Quw’utsun Made." Photo by Thosh Collins. 

Many of us know how important it is to detoxify our bodies by abandoning things like bad foods, alcohol, and drugs. If you’ve taken steps to get rid of any or all of these things, you’re moving in the right direction. But if you’re like most people - even those who are otherwise health conscious - you might be forgetting one of the most important steps toward holistic wellness: detoxifying your surroundings.

Your surroundings or environment includes the air around you, the surface of your hair and skin, and any other thing you come in contact with externally that might be affecting your internal health.

Why is this so important? It’s simple: what surrounds you ends up affecting what’s inside you, whether you realize it or not. For example, many of us use lotions or perfumes on the surface of our skin which contain a slew of hazardous chemicals. Your skin absorbs about 80% of what it comes into contact with. So, if you wouldn’t eat your lotion (or if you know you’d feel sick swallowing a spoonful of it), then why would you put it on your skin?

In the industrialized world, these synthetic chemicals are extremely common. In the past 30 years, more than 100,000 chemicals have been approved for use in the United States alone. And since most of these substances have not been thoroughly tested for potential health effects, we do not know what kind of damage they could be causing our bodies. But experts suspect that various combinations of these toxicants could be contributing to all kinds of issues ranging from depression to developmental disorders to cancer and even Alzheimer’s.

The good news is, more and more companies are making efforts to offer products free from these substances. Better yet, in the Indigenous world, we have access to a wide range of entirely natural plant-based solutions that are totally healthy and safe.

There are three main areas that mainstream health advocates usually consider while cleaning up an individual’s environment: the kitchen, the bathroom, and general household. I would also add a critical fourth step to that which westernized experts tend to forget: your energy. Here’s my guide to a comprehensive Indigenized environmental detoxification.

1- The Kitchen. To clean up your kitchen, start with what your food. Eliminate most things that are packaged and preservative-filled, especially canned food. Canned items are bad for a million reasons, one being that the cans themselves are often coated with BPA (short for “bisphenol,” a chemical which causes hormone disruption).  Next: what are you cooking with? You should try to use cast-iron, ceramic, or glass cookware rather than teflon-coated pans, which are carcinogenic. Also, avoid the microwave at all costs: the convenience of the microwave does not outweigh the risks of radiation. Finally, never put hot foods in plastic, and and try to stop using plastic water bottles. Even those labeled BPA-free contain replacement chemicals that are just as harmful as BPA.

2 - The Bathroom. For lotions, skincare and soaps, you might try homemade, food-based formulas. This method is inexpensive, easy, kind of fun, and definitely safe. Some common ingredients for homemade beauty products that you can find at the grocery store include coconut oil, avocado, lemon, and apple cider vinegar. Google away - you’ll find a world of free recipes and ideas out there. My next suggestion is to talk to your parents/grandparents/or other folks who are familiar with plant-based concoctions that are local to your area. These are the best possible ingredients to use for our hair and skin. If our ancestors used it, it’s safe to say it works. The next best option is to purchase an Indigenous-made natural beauty product from a Native-owned operation. If you don’t know any personally, you can take a look at the list ICTMN put together here. Finally, you can also try a natural grocery store or even a mainstream cosmetics store like Sephora. An increasing number of USDA-organic personal care products are available every day. While shopping for the safest products, avoid the following ingredients:

• "Fragrance" and "Parfum" 

• Parabens

• Gluten

• Aluminum chlorohydrate (deodorant/ antiperspirant)

• DEA compounds (found in moisturizers and sunscreen)

• Tricoslan and triclocarban (often in antibacterial hand soaps and some toothpastes)

• Formaldehyde and formalin (nail polish and nail polish remover)

3 - General Household. Let’s face it - humans aren’t made to spend as much time indoors as we do now. 100 years ago, seasonal allergies were practically nonexistent. Today, nearly 50% of Americans deal with them. As Dr. Charles Eastman (Santee Dakota) once said, “I go into a farmhouse, I immediately begin to sneeze and cough… but the wind goes through the teepee and up the smoke hole.”

All of this is a result of our immune systems having trouble dealing with improper ventilation; dust buildup; chemicals in cleaning products; and countless other toxicants in our paint, our plastics, our furniture and even our beds. I’m not expecting anybody to move into a tipi (though it doesn’t hurt to camp in a tipi or sleep outside from time to time!), but I am suggesting that you clean up the surfaces and air in your household, because you shouldn’t be inhaling or eating chemicals.

You can start by keeping the windows and doors open and the air conditioner off as often as possible. Lots of times the weather doesn’t allow that, so be sure to change your air-conditioning and heating filters every 3-6 months. Avoid things like plug-in air fresheners and room deodorizers. Make sure that you’re not walking around in your house with your shoes on (especially if you live in an urban area!). Keep as many plants in your house as possible - these are natural air purifiers. Make sure it’s a plant that likes the indoors (not all plants will be happy inside but some will enjoy it). Finally, adjust your cleaning products and methods. You can use all-natural solutions like vinegar and citrus fruits, or you can purchase cleaning products from trusted brands with minimal ingredients. You won’t get that bleachy smell that you might associate with cleanliness,  but you’ll be saving yourself from illness and will be cleaning just as well. As long as you’re keeping surfaces clean with products that are not labeled “hazardous if ingested,” you’ll be alright.

4 - Your Energy. Smudge, smudge, smudge. Smudging with sacred medicines is one of the oldest and most universal indigenous practices out there. Smudging will clean the air and your senses from bad energy and will raise your consciousness. If you don’t already know, ask an elder or a spiritual person about the best way to smudge yourself, your home and your vehicle and make this a regular practice.

FINAL NOTE: Remember, these are just guidelines - a brief and simple way to get you going on your detox. This is not inclusive of every single step or product you might need to detoxify your environment, but it is a start. If you have any further suggestions or recommendations for other Indigenous cosmetics companies, feel free to shoot me an email or comment.