Author Archives: Katha-Soma

Tabata Exercise Training for Women

The Tabata workout is a type of exercise that shakes up your metabolism. Tabata causes your metabolism to energize, which is meaningful (productive) if your objective is to lose body fat. Additionally, the body’s metabolism also remains energized not only during the workout, but after the workout as well. This means that your body will continue to burn fat long after the work out is complete. The following is a brief overview about Tabata interval based, metabolism boosting exercise. No gym needed. Nothing to purchase.

The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total. Wow!

How to do it: Do 20 seconds of jumping jacks, then rest 10 seconds. Immediately do 20 seconds of squats, then rest 10 seconds. 20 seconds of kettle bell swing, and rest. 20 seconds of skipping rope, and rest. And then do that whole cycle again – six more times. Note: you can do jumping jacks when your arms rise only to your shoulders. You can also pretend you are skipping rope (without using a rope). For a kettle ball, you can use a laundry detergent bottle. The 20 second burst of energy, combined with the 10 second rest is the objective. Keep in mind this is a brief workout session. Neither time or equipment provide an obstacle with a Tabata workout.

Whatever workout pattern you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, the body will have to work much harder to keep it up. This will cause the heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. The Tabata workout breaks down body fat (adipocytes) with quick results.

Just one four-minute session burned the same number of calories as a 60-minute jog. Additionally, when performed four times per week for six weeks (with a single day of long-duration cardio added in), it was also more effective at improving the body’s aerobic and anaerobic capacity compared to regular moderate-intensity aerobic exercise.

To get the most out of your Tabata workout, follow these guidelines:
• Warm up for at least 10 minutes. That’s part of the original protocol.
• Use full-body exercises that engage as many muscle groups as possible.
• Exercises using bodyweight, a weighted vest, or free weights are all acceptable.
• Go full-tilt during the 20-second bursts. Seriously, don’t slow down.
• Try hard to find your breath during the 10-second rests. Good luck.
Be prepared to sweat … a lot.

Tabata Tips Source From:

The metabolism energizing Tabata workout impacts insulin secretion, insulin clearance and insulin sensitivity. This subsequently improves the manner in which sugar (glucose) is utilized by cells.

CLICK HERE for refreshing, positive thoughts about Baby Boomer Women, Menopause and Weight Concerns.

Kātha Soma™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew. Kathá Soma’s proprietary products are available to consumers and healthcare practitioner via e-commerce.

DISCLAIMER The content presented within the Kātha Soma™ website is not intended as or should be considered as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Medicinal Scents™, Intimate Scents™ and Meditative Scents™ are developed and distributed exclusively by Kātha Soma™ Consumer Healthcare. USA/2017.

Within Romance

The following presentation is to inspire and nurture the romantic muse within. Nurturing one’s romantic energy is emotionally (mind) and physically (body) fulfilling. Romance and being romantic are not solo activities, they are mutually shared actions. Creating romance and being romantic has no age constraints and romantic essence tends to intensify along the adult years.

Romantic a person with romantic beliefs or attitudes. Be Romantic.
Romance a feeling of excitement and mystery associated with love. Create Romance.

What you think, you become. What you feel, you attract. What you imagine, you create.

Intimate Scents™ romantic aphrodisiac fragrant blends deepen sensual,
sexual energy to inspire sensuality (mind) and deepen pleasure (body).


I love you without knowing how, or when, or from where. I love you simply, without problems or pride: I love you in this way because I do not know any other way of loving but this, in which there is no I or you, so intimate that your hand upon my chest is my hand, so intimate that when I fall asleep your eyes close.
Pablo Neruda. Born 1904

Never the way she looked,
always the way she was.
I could have fallen
in love with her
with my eyes closed. Atticus

I will always lean my heart as close to your soul as I can. Hafez. Born 1326

One day you will ask me which is more important? My life or yours?
I will say mine and you will walk away not knowing that you are my life.
Khalil Gibran.  Born 1883

I will always lean my heart as close to your soul as I can.
Hafez. Born 1326

The day you declared your love is the day of my birth.
Nizar Qabbani.  Born 1923

I love you because I love you, because
it would be impossible
not to love you.
I love you without question, without calculation,
without reason good or bad, faithfully,
with all my heart and soul,
and every faculty.
Juliette Drouet. Born 10 April 1806

When I saw you
I fell in love,
and you smiled because you knew.

Arrigo Boito Born 24 February 1842
From the Opera Falstaff by Verdi

Your body is away from me,
but there is a window open from my heart to yours.

Love is not selective, desire is selective.
In love there are no strangers.
Nisargadatta Maharaj

Love does not dominate; it cultivates.
Johann Wolfgang von Goethe

Kātha Soma’s™ personal care therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew. Medicinal Scents™, Intimate Scents™ and Meditative Scents™ are developed and distributed exclusively by Kātha Soma Consumer Healthcare.

DISCLAIMER The content presented within the Kātha Soma website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations.   Kātha Soma Consumer Health USA. 2015-17

Being Sensual

The following is a presentation of evoking images and words to inspire and nurture one’s sensuality.

Sensuality is something you feel inside (like an emotion). Sensuality, like bliss (happiness) can be self nurtured. Upon cultivating one’s inner sensuality it can then be expressed outwardly and shared intimately with a partner. UnSpoken™ is designed for women to nurture and express their sensuality.

Sensuality is playful, seductive and alluring.

It is hard to say which is more thrilling, touch or the anticipation of touch.

Inhaling your breath into my body, taking you into my soul . . . all this through a kiss.

The best kiss is the one that has been exchanged a thousand times
between the eyes before it reaches the lips.

The sudden flash of his grin stopped my heart.
Reflected in You by Sylvia Day

Your eyes make me shy. Anais Nin

Your naked body should be shared with one who falls in love with your naked soul.

Intimacy is not purely physical. It is the act of connecting with someone so deeply, you feel like you can see into their soul. Honesty is the highest form of intimacy.

Sensuality . . . the enjoyment, expression, or pursuit of physical, especially sexual pleasure. Sexual desire is the behavioral drive that motivates individuals to fantasize about or seek out sexual activity. In contrast, sexual arousal is the autonomic physiological processes that prepare the body for sexual activity.

Sultry . . .  attractive in a way that suggests a passionate nature.
A passionate woman’s sensuality has dark, heavy qualities.

The flavor of her skin is one of lust and sensuality with a twist of sultry. Alfredo Cano

Being sultry is a condition or a state of mind more than an action
much like how heated water can simmer for a long time (sultry)
without coming to a full boil (action).

The feeling of your soul touching mine.

Two souls are sometimes created together . . . in love before they’re born.  F. Scott Fitzgerald

My lover asks me, what is the difference between me and the sky?
The difference, my love, is that when you laugh, I forget about the sky. Nizar Qabbani

Words are a pretext.
It is the inner bond that draws one person to another, not words. Rumi

Seduction begins with the words one whispers in the ear, the pictures one paints in the mind.

The Art of Seduction is knowing what your partner really wants and slowly giving it to him/her in a way that takes their breath away.

The slower the kiss . . . the faster the heartbeat.

In life, as in art, the beautiful moves in curves. Edward Bulwer-Lytton (born 1803)

Love  . . . when you touch someone with your spirit and in turn they touch your soul with their heart.

I felt his voice. Fingers rubbing moss. Smoke curling. Wood worn and smoothed over time. His voice had darkness in it that hovered close to the ground, like a mist hanging over a lake deep in a forest at dusk. A bolt of sea-green velvet. A sensation as much as a series of sounds. It reverberated inside me.  M.J. Rose, The Witch of Painted Sorrows

. . . and I was never sure if you were the lighthouse or the storm.



She looked my demons in the eye and smiled.
She fell for the very thing I thought she’d fear.

Your flaws are perfect for the heart that is meant to love you.

There was no aphrodisiac more powerful than talking; no seduction more effective than curiosity.

A kiss seals two souls for a moment in time.

A smile is the most beautiful curve on a woman’s body.

Chemistry  . . . you touching my mind and it setting my body on fire.

Enticing . . . to attract (someone), usually to do something, by arousing hope, interest, or desire.

For it was not into my ear you whispered, but into my heart.
It was not my lips you kissed, but my soul. Judy Garland

My soul made love to your soul long before our bodies met. Anita Krizzan

The power of a glance has been much abused in love stories, that it has come to be disbelieved. Few people dare now to say that two beings have fallen in love because they have looked at each other. Yet it is in this way that love begins, and in this way only. Victor Hugo

When the rain is blowing in your face, and the whole world is on your case,
I would offer you a warm embrace.
to make you feel my love. Bob Dylan

He’s more myself than I am. Whatever our souls are made of, his and mine are the same.
Wuthering Heights Emily Bronte (born 1818)

We are stronger, gentler, more resilient, and more beautiful than any of us imagine.
Mark Nepo  (born 1951)

I wish I could show you when you are lonely
or in darkness the astonishing light of your own being.
Hafiz of Persia (born 1326)

Keirá Feminine 
supports the structure and function of labia/vulva skin
to help maintain labia, clitoris comfort and suppleness.
CLICK HERE to learn more about Keirá Feminine.

is a nutrient enriched replenishing body butter
for women to soften & smooth bikini area skin
the buttocks, the gluteal crease, the upper inner thigh, hips
breast curves & shoulders. Botanical ingredients help diminish
the appearance of cellulite, stretch marks and ashy tone.
For sensual women who appreciate and nurture their curves.
CLICK HERE to learn more about Soma-Sensual™.

The body is a sensual thing, sensuality being one
of the most beautiful and meaningful qualities.
Wynn Bullock photographer, born 1902

To have someone understand your mind is a different kind of intimacy.

He knew she was there by the joy and terror that took possession of his heart.
Anna Karenina Leo Tolstoy (Born 1828)

He stopped her bare of her complexities, so he could love the naked,
simple soul that was her true self.

The beauty you see in me is a reflection of you. Rumi

Beauty captures your attention,
personality captures your heart. Oscar Wilde

Katha Tibet logo

Kātha Soma’s™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew. Medicinal Scents™, Intimate Scents™ and Meditative Scents™, Soma-Sensual™ and Keirá Feminine™ are developed and distributed exclusively by Kātha Soma™ Consumer Healthcare.

DISCLAIMER The content presented within the Kātha Soma™ website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Kātha Soma™ Consumer Health USA. 2015-17

Menopause, Midlife Weight Gain

Baby Boomer Women and Weight Concerns . . .
refreshing thoughts

Diminished estrogen production due to menopause can have an effect on women’s weight at midlife. Estrogen has a role in regulating the size and number of fat cells (adipocytes). After menopause, the potency of estrogen receptor (A) diminishes. This receptor was in charge of regulating the size and number of fat cells. Additionally, after menopause. insulin secretion, insulin clearance and insulin sensitivity; the manner in which sugar (glucose) is utilized by cells also changes. The diminished behavior of insulin also leads to an increase in stored body fat.

A side note: menopausal women begin to see wrinkles and loss of skin tone on the face due to reduced estrogen production. Additionally, the vulva, the moist – cushioning labia tissue of the external genitalia lose fat padding and moisture due to diminished estrogen. Keirá Feminine Ointment pictured a few sections below provides vulva – labia comfort.

Katha Soma Faith

Ok, back to menopause weight gain. Appreciating these menopausal changes provides opportunity to modify meal planning to balance with the change in glucose metabolism. This modification can be self managed, and nurtures the heart and blood vessels.

The completion of the menopausal transition (no menstrual period for one year) essentially provides inner guidance for women to nurture their arterial and heart (cardiovascular) wellness.

A healthy weight at mid-life can be achieved by replacing high glycemic foods with low glycemic foods, working with interval-based exercise (see Tabata workout info below) and by internalizing a shift in thinking about food, exercise and heart health. Food is nourishing and nurturing, exercise renews (body and brain cells), your heart and its amazing function is your friend and strength (not something to be feared).

Tabata is a type of workout that kicks up metabolism. Tabata energizes metabolism which is a key objective to prevent weight gain and/or lose excess body fat. Additionally, with a Tabata workout metabolism stays energized not only during the workout, but after the workout is completed.  CLICK HERE for a brief overview about Tabata interval based, metabolism boosting work out. No gym needed. Nothing to purchase.

Exercise improves insulin sensitivity and increases insulin stimulated glucose uptake. Exercise enhances the ability of insulin to transport sugar (glucose) to cells. It is important for sugar to go into cells to create energy, not float in the bloodstream. When sugar floats in the bloodstream, it eventually converts to fat (stored body fat). In addition to weight gain, this fat becomes troublesome (somewhat toxic) to the cells.

Physical activity also lowers the risk of type 2 diabetes in women through improved muscle insulin sensitivity – independent of body weight. Muscle is metabolically active tissue and burns more calories at rest than fat does, as such, when muscle is lost, metabolism slows. Kettle bell is helpful to build muscle.

For midlife women replacing high glycemic foods with low glycemic foods harmonizes with the change in glucose metabolism that results from diminished estrogen production. Adding soy and whey protein, nuts of any kind (including natural peanut butter), Greek yogurt (low fat, low sugar) to the diet helps curb appetite and contributes to beautiful muscle tone. Using natural stevia in place of white table sugar also helps keep glucose levels stable.  This type of dietary change also reduces the risk of heart attack, heart disease and stroke because high blood sugar, like high salt, is very troublesome to cardiovascular health. For additional overviews about nurturing heart health please read Menopause, Estrogen and Blood Pressure, and Menopause Low Estrogen, and Salt, Arteries and Blood Pressure.

Keirá™ Feminine to soothe labia/vulva skin, naturally.

Keirá™ Feminine Ointment soothes labia/vulva skin. The natural decline in estrogen production due to menopause can disrupt vulva tissue hydration and renewal, resulting in symptoms that include dryness, irritation, and/or burning sensation of the labia and vulva tissue.

Keirá Feminine a Kātha-Soma™ skin care therapeutic addresses symptoms of labia dryness and vulvar atrophy (thin fragile vulva tissue). CLICK HERE to learn more about Keirá Feminine for vulva and labia comfort.

The vulva is a woman’s external genital area. It includes two hair covered folds of skin called the labia majora, which surround two inner folds called the labia minora. The labia majora and labia minora over lap and protect the opening of the vagina and the urethra (the tube through which urine is passed) and the clitoris. Vulva skin and the vagina are have similar yet different cell structure and tissue composition.

The information presented in the Kātha-Soma™ health blog helps women replace fear of heart attack with an appreciation for and an ability to nurture cardiovascular health. Sharing health knowledge helps thousands of women cultivate heart health regardless of age, race, demographic or socio-economic status.

DISCLAIMER Kātha Soma’s™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew. The content presented in the this website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. U.S.A 2017

Treatment Saddle Sore

A saddle sore (boil) occurs as a result of moisture, pressure and friction on the buttock area where cyclist sits on the bike seat (saddle). However, this type of sore can also occur anywhere on the buttock. The key concept is skin damage and bacteria entering the damaged skin area.

A saddle sore, much like a boil often begins as a tender, pinkish-red, swollen area that quickly develops to a pea like pimple on the buttock. As it develops it becomes itchy often with a feeling of heat. The discomfort, pain gets worse as it fills with pus/used cells. The discomfort lessens when the saddle sore/boil drains. The sore may drain on its own or it may need to be opened to drain. The saddle sore takes days (a week) to heal and after healing can leave a bruised skin mark at the site of occurrence. It is important to note, this site is vulnerable to recurrence.

Saddle sores are thought to develop due to friction and chafing of the skin over the buttocks, genital region and inner thigh. Essentially, the chafing, and damage of the skin allows bacteria (S. aureus) to penetrate through the epidermis skin layer. The body wants to contain and remove of the bacteria. The body isolates the bacterial resulting in redness and inflammation which is seen and felt as a saddle sore (boil).

āSport Pro™ for saddle sore prevention and treatment.

āSport Pro™ for saddle sore prevention and treatment.

āSport Pro™  is a medicinal skin treatment to protect the skin’s barrier function, reduce chafing in the genital area, and reduce dermal bacterial colonization. āSport Pro™ is formulated to reduce recurrence of saddle sore, to reduce saddle sore symptoms and facilitate skin repair.  CLICK HERE  to learn more about āSport Pro™ skin protectant.

In medicine, a prodrome is an early symptom that often indicates the start of a disease before specific symptoms occur. A saddle sore often has a prodrome affect, catching these early symptoms with  āSport Pro™  medicinal treatment helps to diminish the capacity of saddle sore.


Injury Prevention
Tips to prevent development of skin issues in cyclists include wearing proper bike shorts that help keep the area dry, and reducing repetitive forces and friction between the skin and saddle surface. Shaving the area should be avoided as this irritates the hair follicles and can introduce skin bacteria into the follicles. Various synthetic pads within bike shorts, called chamois, can help reduce injury. Athletes should properly wash shorts between rides. Lubricants such as chamois cream (carried by most biking stores) or petroleum jelly products can also be used to help reduce friction. It is important to adequately clean the skin using soap and water after rides. A “bike fit” should be performed with focus on changing the type of saddle, adjusting the seat height and tilt, and proper handlebar position to help with reducing pressure in areas of concern. Sometimes seats with cutouts or modified noses can help.

Return to Play
Returning to cycling with saddle sores is dependent on symptoms. If the athlete has an active bacterial skin infection, especially if it is making him/her feel poorly, the physician may limit his/her cycling. Tips for returning without worsening sores are to shorten rides, allow a day between rides, use moisture barriers and/or chamois creams as needed, ensure use of clean, breathable biking shorts, use of a seat with good fit, and washing with a good antibacterial soap after rides. If sores worsen despite riding, the athlete may need to cross train off the bike for a few weeks.

Keira and āSport Pro™ are distributed exclusively by Katha-Soma Consumer Health USA.

Katha Tibet Kathá Soma skin therapeutics are for people with vulnerable and troubled skin. Our naturally derived, nutrient enriched skin care formulas penetrate the deepest (epidermis) skin layers to protect and renew skin.

DISCLAIMER The content presented within the Kathá Soma website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Kathá Soma Consumer Health USA/2017


Ginger to Lessen Chemotherapy Nausea

The medical abstract below provides a rather technical overview of how ginger root helps lessen chemotherapy induced  nausea. Organic ginger root tea is helpful.

Neurogastroenterol Motil. 2013 May;25(5):439-47,
Ginger and its pungent constituents non-competitively inhibit activation of human recombinant and native 5-HT3 receptors of enteric neurons.
Walstab J, Krüger D, Stark T, Hofmann T
1Department of Human Molecular Genetics, Institute of Human Genetics, University of Heidelberg, Heidelberg, Germany.

Beneficial effects of ginger in the treatment of gastrointestinal (GI) problems and chemotherapy-induced nausea and vomiting are well accepted. In rodents, the action of ginger seems to be mediated by the inhibition of 5-HT3 receptors, which are established targets to combat emesis and irritable bowel syndrome.

Heterologously expressed human 5-HT3 A or 5-HT3 AB receptors were characterized by means of Ca(2+) influx studies using HEK293 cells. Complementing Ca(2+) measurements in Fluo-4-AM-stained whole-mount preparations of the human submucous plexus were carried out. Furthermore, [3H]GR65630 binding assays were performed to reveal the mode of action of ginger and its pungent compounds.

We show for the first time that ginger extracts and its pungent arylalkane constituents concentration-dependently inhibit activation of human 5-HT3 receptors. Ginger extracts inhibited both receptors with increasing content of pungent compounds, confirming that these are part of ginger’s active principle. Inhibition potencies of the arylalkanes 6-gingerol and 6-shogaol on both receptors were in the low micromolar range. A lipophilic ginger extract and 6-gingerol had no influence on 5-HT potency, but reduced the 5-HT maximum effect, indicating non-competitive inhibition. The non-competitive action was confirmed by [(3) H]GR65630 binding, showing that the ginger extract did not displace the radioligand from 5-HT3 A and 5-HT3 AB receptors. The potential relevance of the inhibitory action of ginger on native 5-HT3 receptors in the gut was confirmed in whole-mount preparations of the human submucous plexus. While a general neurotoxic effect of 6-gingerol was ruled out, it inhibited the 2-methyl-5-HT-mediated activation of 5-HT3 receptors residing on enteric neurons.

Our findings may encourage the use of ginger extracts to alleviate nausea in cancer patients receiving chemotherapy and to treat functional GI disorders.

A Peaceful Day

When you become aware of silence,
immediately there is that state of inner still alertness. You are present.
You have stepped out of thousands of years of collective human conditioning.
Eckhart Tolle



Ceaselessly the river flows
and yet the water is never the same,
while in the still pools the shifting foam gathers and is gone,
never staying for a moment.
Even so is the human being, and human habitation.
Tales of the Heike  1928

Enlightenment for a wave in the ocean
is the moment the wave realizes that it is water.
Thich Nhat Hanh

It is not the river that flows, the flow is the river; and there is no riverbed – the flow is therefore empty.



Consider the trees which allow the birds to perch and fly away
without either inviting them to stay or desiring them never to depart.
If your heart can be like this, you’ll be near to the Zen Way.


A quiet mind is all you need. All else will happen rightly, once your mind is quiet. As the sun on rising makes the world active, so does self-awareness affect changes in the mind. In the light of calm and steady self-awareness, inner energies wake up and work miracles without any effort on your part. Nisargadatta Maharaj

Our mind co-creates our experiences.
Mindfulness enables one to subdue unrealistic and non-beneficial emotions
and perspectives and enhance our positive ones.
Thubten Chodron

The place of integrity is the source of your thoughts.
Encouraging Words by Robert Aitken

Meditative Scents™ naturally enhance your mindfulness practice.

Within Soma™ to help calm the mind during meditation, yoga, spiritual practice.

Soma Snow™ to help maintain post meditation, post yoga mindfulness
when engaged with day to day activities.

We can never obtain peace in the world
if we neglect the inner world and don’t make peace with ourselves.
A Policy of Kindness   Dalai Lama

We are all children of the one human race.
We all bear the same longing for happiness and love within us.
Path of Wisdom, Path of Peace  Dalai Lama

By listening with calm and understanding,
we can ease the suffering of another person.
Thich Nhat Hanh

It does not mean to be in a place
where there is no noise, trouble or hard work.
It means to be in the midst of those things
and still be calm in your heart.

You can give without loving, but you can never love without giving.
The great acts of love are done by those who are
habitually performing small acts of kindness.
We pardon to the extent that we love.
Les Miserables Victor Hugo.

Kātha Soma™ therapeutics work in harmony to support the body’s natural capacity to protect, balance and renew.

DISCLAIMER The content presented within the Kātha Soma™ website is not intended as or should be considered as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Medicinal Scents™, Intimate Scents™ and Meditative Scents™ are developed and distributed exclusively by Kātha Soma™ Consumer Healthcare. USA/2017.