Difficulties give me an opportunity to exercise my focus and determination. During trying times I concentrate on maintaining a calm soul. This approach helps me to conquer the challenges that face me.
I avoid being reactive to difficult situations that catch me off guard. While it is easy to allow confrontation to anger me, I choose to take the higher road. I spend a lot of time on nurturing my mind and spirit. I train myself to keep calm when that is the least natural approach. It forces me to develop the will to overcome the toughest situations. When I encounter resistance, my first step is to silence my soul. I ignore the stirrings of impatience and anger that pull at me. I block them out completely. I realize that giving in to negativity only serves to worsen any situation. My focus is on overcoming the challenge at hand by counteracting negativity with positivity and peace. My wisdom in handling trying times encourages me to act from a place of calm reasoning. When my soul is calm, I am able to think things through. By rejecting unease at my core, I am able to make smart choices that produce finer results. Today, I am a conqueror. I can overcome any obstacle. With serenity, I can see the value in all my life experiences. Even obstacles become worthwhile and meaningful when seen in this light. Self-Reflection Question: What exercises can I undertake to help me develop a consistently calm soul?
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How much you eat is important, but let’s not forget about the benefits of knowing what you eat and drink and how you eat and drink. What you eat and drink matters! The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone. You can still continue to count your calories, carbs, and fat but don't forget to also pay attention to what you eat. Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness. Every day this is what you should aim for: · A colorful array of vegetables (and lots of them!) · Enough protein for your body’s needs. (Hint: How active are you? And do you want to increase your metabolism?) · Healthy fats. (No hydrogenated fats!) We need healthy fats for our hormones and brain, as well to be able to properly assimilate fat soluble vitamins. Crazy that they add vitamins A & D to skim milk, right? · Stay well hydrated with water. Yes, water. Please skip the soda. How you eat and drink matter too! Also pay attention to how you eat and drink. Studies are definitely showing that this has more of an impact than we previously thought. Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? When it comes to how you eat let's first look at “mindful eating”. Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savor every bite. Notice and appreciate the smell, taste and texture… .and breathe. This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes. (So important!!) This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full? We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients. And don't forget about drinking your food. Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness. Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. And don't gulp it down too fast. If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds. Summary: Consider not only how much you eat but also what and how you eat it. Recipe (Smoothie meal): Chia Peach Green (SmoothieServes 1) handful spinach 1 tablespoon chia seeds 1 banana 1 chopped peach 1 cup unsweetened almond milk Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend). Wait a couple of minutes for the chia seeds to start soaking up the almond milk. Blend, Serve and Enjoy! Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit or seeds to match your preference. Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein. References: http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/ http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2 Do you have trouble getting to sleep and/or staying asleep through the night?
Are you feeling exhausted or “running on stress hormones” after a poor night of sleep? Do not fear, I have some great tips (and an amazing recipe) for you! The science of sleep is fascinating, complicated and growing Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it. Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don't forget the impact lack of sleep can have on moods, memory and decision-making skills. Do you know that lack of sleep may even negate the health benefits of your exercise program? OMG – What aspect of health does sleep not affect??? Knowing this it's easy to see the three main purposes of sleep: ● To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep. ● To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”. ● To conserve some energy so we're not just actively “out and about” 24-hours a day, every day. Do you know how much sleep adults need? It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night. So here are your tips for getting a better nights rest.... Tips for better sleep:
So how many of these tips can you start implementing today to make sure you have a restful night’s sleep? Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai LatteServes 1-2 1 bag of rooibos chai tea (rooibos is naturally caffeine-free) 2 cups of boiling water 1 tablespoon tahini 1 tablespoon almond butter (creamy is preferred) 2 dates (optional) Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes. Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender. Blend until creamy. Serve and Enjoy! Tip: You can try this with other nut or seed butters to see which flavor combination you like the best. Cashew butter anyone? References: http://www.thepaleomom.com/gotobed/ http://www.precisionnutrition.com/hacking-sleep The magazine "Experience Life" has a great article stating that added sugars will get their rightful position on our food labels. Yay!
Now we can be more aware as to whether or not we are staying in the "healthy" guidelines. Here's the article. https://experiencelife.com/article/sweet-news-about-food-labels/ (it's a bit on the long side). In brief this is what the article talks about… A lot of sugars are getting into our bodies, sometimes without us even knowing. We are eating more sugar than ever before. Our everyday processed foods are loaded with the evil stuff. Most of us don't even know how bad sugar really is to our mind and our bodies. So why not give us guidelines to help us learn what a healthy intake is? Good news---soon we will be able to learn from easy to read food labels, just how much sugar is in each product. Sugar will not only be listed in grams, but as a daily percentage value on the nutrition labels. The daily recommended amounts of added sugars will be limited to no more than 10 percent of daily calories. "This works out to approximately 6 teaspoons (24 grams) for women and 9 teaspoons (36 grams) for men. As for children, the American Heart Association (AHA) recommends no more than 3 to 6 teaspoons (12 to 24 grams) daily, depending on weight and height, and that kids under 2 consume no added sugars." (Ugh! have you seen what's in baby formulas?). These new labels are going to be a great help for allowing us to know what our daily sugar intake is, and through abiding by the daily recommended amount, will help to dramatically improve our health. Added sugars will no longer be "hidden." This labeling will hopefully lower the rates of type 2 diabetes, heart and fatty liver disease. It's time to get real about sugar and this new food labeling will help us do just that! How does this apply to you and me? I always inform my clients how important it is to look at labels. Why? For two important reasons.
As I am sure you are well aware, our Health Care system is a mess! It really should be called “Disease Care.” Our Health Care system is really good at managing our diseases, yet unfortunately not caring for our health. Most of our visits to the Doctors either involve scheduling surgery, prescribing medications, or telling us “to deal with it.” No “healing” or preventative care seems to be involved! “Health” is not really addressed. Health Coaches don’t diagnose or treat. However, do we really want them too? Not really. I don’t need more prescriptions with more side effects. We all would be be better off if we had someone to walk us through the necessary lifestyle and dietary changes that need to take place, for our health to improve. Health Coaches are great at this! Let's get real...we don’t really have a “Lipitor” deficiency, folks! We don’t have a “Claritin” deficiency, or a “Celebrex” deficiency either! Believe it or not, there is a way to prevent and reverse common problems such as high cholesterol, diabetes, obesity, chronic inflammation, stress, depression, and cancer. Yes, even cancer!! There is no magic wand in the hand of a Health Coach, however, with most Health Coaches there is, a caring heart, a listening ear, and an insightful ability to support and guide one toward healthier changes. Health Coaches care for you, your health and the future of your health! Through their expertise of the holistic parameters to wellness, they help you co-create a plan to gradually integrate health and well-being into your everyday life, and they help keep you accountable so results happen! We all know most of the benefits of eating well, being less stressed and exercising. These things seem to be at the tip of the iceberg and are obvious to most. Yet the cultural, psychological, and motivational levels run much deeper below the waters. Guidance with what we eat on a daily basis, how we use and exercise our bodies, and how we relax and let go of stress should never be over-rated. These things are often needed, and going at it alone can seem overwhelming. However, exploring the “why” behind our choices, and how we can implement changes for improved health can be the extra bonus that a Health Coach can provide. Health Coaches can provide awareness, education and support. Awareness of what is working and what is not working in your life right now. Wellness education from an understanding perspective of what you are going through and what your have been through, and support through out the co-creation process. Allowing yourself to move toward a happier life and positive health is the first step you'll come to. The Health Coach is there to help you get over that first step and the many steps to follow. To your Health and Well-being! 1. Avoid Pharmaceuticals. There I said it. I would rant more about the pharmaceutical industry, yet I think all I have to say is that they are not looking out for your best health. They are better at “disease management,” rather than health and healing. So if you are looking to heal your illnesses or improve your health, please seek natural alternatives. 2. Eat a living plant daily. No, not the fern that is your living room! I am talking about leafy greens, such as spinach, kale, red leaf lettuce, etc. Another live plant that most of us have forgotten about are Sprouts. Sprouts are filled with essential minerals and vitamins, amino acids, fiber and enzymes. They are the cheapest and most convenient source of complete nourishment. Please stay tuned for my next article on the best ways to grow your own sprouts! 3. Move! Sitting or standing in one spot for too long is not good for us. So, what do we do if we have to work long hours? It’s important to give yourself a “Move Break.” Pick a way of moving that is most convenient for you. Move your muscles, stretch your ligaments and joints, and flex your spine. Be consistent. During the day light hours I don’t go more than two hours at a time while sitting or standing without a “move break.” My move breaks often consists of stretching, walking, lifting small weights or cleaning something. Please don’t let five hours go by without moving! When I am in the kitchen preparing a meal, I do just that, I prepare the meal. In other words, my focus is on exactly what I am doing. I have a grateful and positive attitude while I cook. Why am I grateful? Because...
…it is what it is, I have to eat, and if I were to uphold a negative attitude, well…it wouldn’t be that fun. Besides, if I feel overwhelmed, I usually enlist some help. The trickiest part to getting a healthy meal to the table… ….is actually having the right ingredients on hand. So let’s start there. The old saying “If you fail to plan, you plan to fail,” holds true when it comes to meal planning. Here’s my approach….. 1. Pull one, two or three favorite healthy cookbooks out. I peruse through them to pick some easy dinner meals that I would like to cook for the week. I only choose three or four. 2. After I choose my meals, I write down the ingredients that I will need to purchase. I also make note of the page the recipe is on, so I don’t forget what I will be cooking. 3. Included on my list are the stand-by foods that my family likes for breakfast, lunches and snacks and other things that my pantry might be low on. 4. I shop from the shopping list. Dinner is ready! Remember the most important ingredient is attitude! Change you views on cooking, and you might discover a new passion. Please comment and let us know what your favorite tips are with making cooking more pleasurable. Thanks! If trying to maintain balance in your life makes you feel like a tightrope walker, you’re not alone. Most of us have so many demands on our time and energy, life can feel like a three-ring circus. Take this quiz to see how well you are meeting responsibilities, while also recognizing and fulfilling personal needs and wants.
True or False 1. The only way I can successfully manage my life is to take care of myself physically and emotionally. 2. Nurturing myself enlarges my capacity to help others. 3. I eat healthfully and exercise regularly. 4. I get check-ups, go to the dentist, and take preventative precautions. 5. I set aside personal, quiet time for myself, whether I’m meditating or simply letting my thoughts drift. 6. I experience the gifts of each season: ice skating, sledding, bundled-up beach walks; gardening, hiking, more time outside; camping, swimming, barbecues; harvesting the bounty, gathering wood, spending more time inside. 7. Creativity nurtures me, too. I do what I love, whether that’s cooking, drawing, painting, writing, dancing, singing or another creative pursuit. 8. Reaching out to others enriches my life. I spend quality time with family and friends. 9. Contributing to the world provides connection and purpose, so I give my time, energy and experience where it is most useful. 10. I notice and heed the emotional signals that tell me I’m out of balance: irritability, overwhelm, resentment. 11. If I feel that I’m catching a cold, I realize I may have stressed my immune system with overactivity, so I stop and take care of myself. 12. When I need or want to, I say no to requests for my time. 13. I listen to and honor the requests my body makes for such things as a nap, a walk, green vegetables, hot soup. 14. If I have something planned for myself, I don’t just toss that aside when someone makes a request of me. 15. I’m busy, but I find time to do the things I want to do. 16. I’m happy. I regularly experience well-being, contentment, even joy. If you answered false more often than true, you may want to take a look at the questions to which you answered false and see if you can incorporate something of its message into your life. Please don’t hesitate to call if you’d like to explore this issue further Let’s start with the Gluten. What is gluten anyways? Gluten is one of many things. First and foremost it is a protein substance found in wheat and other grains. It is also considered a “glue” like substance that helps to give flour a dough like texture. So if it’s a protein and it helps to make bread maintain a soft and chewy texture, then why not increase the gluten in the grain products that naturally contain gluten. More protein? Softer bread? Why not? Well, that is what some seed manufactures have done. They have hybridized wheat and other grain seeds to have a higher gluten content. You have probably heard the saying that “too much of a good thing can be a bad thing,” right? I am no scientist or Doctor, but I can make a guess that are bodies are not liking all this “extra” gluten. It makes me wonder if all this “extra” gluten is playing a part in mucking up out mucosal lining of our intestine. Studies point in that direction, especially if one already has a pre-existing auto-immune condition (i.e. Hasimotos, arthritis, lupus, etc.) Why are we giving our bodies an onslaught of something Mother Nature had perfectly measured out? Remember more is not always better! You see, if the body ingest too much of something or something it does not recognize as a good thing, your body will treat that substance as a foreign invader and will try to attack it. “Attacking” it can wreak havoc on the body, as in all auto-immune cases. Could your gluten sensitivity have something to do with how the wheat is harvested? It’s amazing to me all the little dirty secrets the food producers don’t tell us! A couple of weeks before the Combine hits the field to harvest the wheat, a dousing of the herbicide Round-Up is applied. Why? Because when wheat dies it produces more seeds, so by artificially “killing” the wheat, one yields a larger harvest of seeds. Also, the Round-Up takes care of the seeds that are ripening at a slower pace than the rest of the crop. Early harvest! Bigger yields! Sounds a bit like how the meat industry fattens up cows to yield quicker and more profitable beef from the cow. Ugh! You can read more about this nasty process at The Healthy Home Economist. Sarah is great at telling it like it is! I have also heard that because the wheat has a higher gluten content, which can cause the wheat to “gum-up” the combines, killing the wheat first can help make the wheat less sticky. So folks, lets protect our health and start voting with our folks and our pocket books, and make healthy choices by learning the facts! Happy eating! Any digestive issues for you? Schedule a free one hour consultation with me! I would be happy to hear your story and give you some suggestions! 1. Eat vegetables at most meals. Think salads, side dishes, soups, or even adding more veggies to your sandwich or wrap. 2. Have a grain dish like rice, quinoa, barley or millet instead of bread. 3. Have a starchy vegetable like squash or sweet potatoes instead of bread. 4. When you are having a craving for something sweet, opt for a serving of fruit to satisfy your craving. You can even warm up the fruit and sprinkle it with a sweet spice like cinnamon. 5. When you eat meat, it’s best to choose organic, grass fed, and hormone-free so you get the maximum nutrients possible without the harmful pesticides residue, antibiotics, hormones, etc. 6. Follow Michael Pollan’s rule, “If it came from a plant, eat it; if it was made in a plant, don’t.” His book “Food Rules,” is a great book. If you have it, you can pick a rule a day to follow. 64 rules in all. I like #64…”break the rules once in a while.” We have to be realistic here. 7. Limit foods that come from a box. This is easier than you think. Start exploring the bulk section of your super market. You will save money and you will avoid added salt and preservatives. There are plenty of tips when it comes to incorporate more whole foods into your diet. 7 is a great place to start. Heal your mind and body with food! |
It's a blog...I am a fanatic when it comes to uncovering the truths and the falsities to sound nutrition and good health. When we use a little common sense we can back up anything, yet there is always room for debate. Archives
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