Exercise...It Does a Body Good

I attached the picture of these 50 reasons to exercise to give some incentive to move your body regularly. But I also want to share with you the benefits that I've enjoyed since committing to daily exercise. Here are a few of the changes I see happening in my body the more I exercise:

• I have more energy
• I have no joint, muscle or foot pain
• I can walk for hours without tiring out
• I have much more confidence
• I feel better in my clothes
• I think my posture is better
• I sleep more deeply
• I feel stronger
• I lose weight more consistently

These are the benefits I've enjoyed since I began my daily routine. It feels like a habit now. It's a priority in my life and so far, I have not gone to bed without first going to the gym. Some nights I've gone at 10:30. I try not to be that late because by the end of the day I'm tired but it's important to me to keep up my momentum.

If weight loss is your goal, exercise alone will not get you there. Proper nutrition is 80-90% of the formula for successful weight loss. Exercise will help to accelerate your efforts a little but don't count on it to do the whole job. Exercise helps to develop muscle and maintaining muscle takes more calories than maintaining fat takes. As your muscles develop, while muscle weighs more than fat, muscle takes up less space so your body becomes smaller. Women don't have enough testosterone to build large muscles but we can certainly tone what's there.

Exercise delays the aging process, helps to ward off many illnesses, keeps your balance and coordination, helps to keep your brain sharp along with many other benefits. But the biggest one of all is it makes me feel really good. I now understand the runner's high. I don't run but I do get a feeling of euphoria after I have exercised. I love the feeling of accomplishment when I've logged another day at the gym. And every time I take a long walk it just makes it better.

So why not take that plunge? If you've been making excuses to neglect your daily exercise, you aren't doing yourself any favors. Start out slow then increase as you get stronger. It doesn't take long to feel the impact and the benefit. You deserve to feel and look your best. Give that gift to yourself.   

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 

Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING for BLACK FRIDAY this weekend for anyone who signs up by Sunday. The regular price of this program is $297 but until 12/1, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

Aging Gracefully May Not Be Popular But It's So Much Easier

The best is yet to be. I read this article recently and it really resonated with me. We live in a youth obsessed society and are constantly bombarded with messages that we should do anything possible to delay the inevitable effects that living a long life will have on our skin, body, mind and belief system. We're told to keep our skin youthful and wrinkle-free with cosmetic surgery or injections of body fluids/fats that don't belong in the face or, worse yet,  poison made from botulism, the food contaminant. We are urged to cover up our gray hair, wear concealing makeup to hide our flaws/scars that are proof of a life lived. We nip, we tuck, we lift, we augment, we suck fat out of our midsection, hips, buttocks. And for what? To look like someone we're not, are no longer, or even may have never been. 

I feel privileged to be able to grow old. I've had my life threatened twice, once with cancer and once with a cardiac event. I've chosen to consider those events turning points in my life. I no longer allow myself to worry about 'what if' when it comes to my health. If it's my time, I hope I've left behind a legacy where I am remembered with love. I hope people will smile when they think of who I was. But I'm not ready to leave just yet.

I do what I can to preserve my youth in different ways. I choose my foods carefully. I exercise regularly, I study to keep up on my passion, I focus on teaching others to grow old with energy and in good health. I don't color my hair, my wrinkles are there for all to see, I can't see squat without my glasses and can't wear contacts because I have chronic dry eye. I'm shaped like an hourglass with all the sand in the bottom. I bear scars from the surgery and treatment I had for breast cancer. I also have a lot of energy and nothing on me hurts.

I have a very rich life. I have a husband who feels lucky to be married to me and I feel the same way. I raised two strong women who are on their own. I no longer have to deal with the corporate world but can now pursue what I love so passionately and help people in the process. I avoid any drama, family or otherwise, which sometimes means I don't get to see people I love, but I fiercely protect my peace. I'm a WomenHeart Champion-Community Educator, I am the senior warden of my church vestry, I recently earned my Competent Communicator and Competent Leadership ribbons at Toastmasters. I get to do what I want when I want.

When I talk to people before they retire who don't know what they want to do upon retirement, it boggles my mind. What did they think would happen? Did they expect to die in the saddle? What a sad thing...to die slumped over your work, having never had the chance to enjoy the fruits of your labor. I was so excited to retire to pursue my passion but I know people who retired when I did and are back to work because they were bored. Not me! I can't remember  the last time I got bored.

So many people are not afforded the privilege of growing old. My mother died when I was 16 at the ripe old age of 41. She never met the seven wonderful grandchildren and six great-grandchildren she would have had. She never saw her own children become five successful adults. I feel very blessed that I have reached an age where I can enjoy the remainder of my life doing what I love and get to spend time with people I love. I'm proud to be able to take advantage of the senior discounts wherever I go and to be considered an elder. I don't miss the male attention I once attracted when I was young. It was uncomfortable then and now would just seem ridiculous to me. I have suffered unimaginable grief, losing my mother at such a young age and seeing many contemporaries die earlier than they should. I have been so very fortunate to be part of a large close and supportive family. I don't know where I would be without them. As I said...I have a very rich life. I hope you do also.   

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 

Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING for BLACK FRIDAY this weekend for anyone who signs up by Sunday. The regular price of this program is $297 but until 12/1, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

A Day of Gratitude

Today's post will be short. I want to express my gratitude to all read these blog posts I put out on a daily basis. Some of them take a few hours to write, others come quickly.

If I'm helping anyone with a little advice or some shared knowledge, I feel it's worth it. If these posts help you, please feel free to comment below the blog post and share them with whomever you think could benefit. If there are health and/or nutrition topics you want to learn about, please let me know.

I wish you all a healthy and happy Thanksgiving. I'll be spending Thanksgiving with my family so I'll be back on Friday.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 

Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING for BLACK FRIDAY for anyone who signs up by then. The regular price of this program is $297 but until 11/29, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

Who Are We Really Doing It For?

I've heard it said that there is no such thing as an unselfish act. Everything we do for others provides a benefit to us. Whether it's because we feel responsible for helping them, or we just get a good feeling from helping, we still benefit from performing a good deed.

I speak for myself when I say that helping people makes me feel good about myself. I also believe that there is something for us after we leave this life. I may not define the way my childhood religion taught me but I believe there is something bigger than us that we will discover when we leave this plane. I think we were put here to take care of each other and I'm not sure how that's measured in the afterlife but I want to leave this life thinking I made a difference to at least one person. But that makes my good deeds purely selfish, doesn't it? Well, maybe not purely selfish. Hopefully the recipient(s) of my good deeds benefit from them as well.

I read an article about how, around the holidays, many people decide to become charitable with their time and other resources. They search for ways to donate a few hours here or there to a food bank or some such concern. They want to remind themselves about how fortunate they are or teach their kids about gratitude by showing them how little some other people have. Their motives aren't necessarily directed to helping others but rather for their own self interest. The write referred to these types of people, as "using the holidays as a poverty zoo", a type of holiday tourism. This practice provides the "donor" the opportunity to do something that is safe and not too difficult, for someone less fortunate than themselves. They leave feeling pretty good about themselves and their own circumstances.

Where are these people outside of the holidays? Much of the year, many charities are desperate for help but have an overload of supposedly well-meaning people knocking at the door only during the winter holiday season. Unfortunately, what this does is it reduces the recipients of the charity to a pawn in their "let me feel good about me" game. The very people who need a little dignity because much of theirs has been stripped away, are being used once again.

When we give to another person, it's important to remember that the recipient is still a person who deserves to maintain their dignity. They shouldn't be made to feel that the donor is in any way superior to them. They already feel bad enough in most cases because they have to accept charity in the first place.

One idea the author suggested was to collect unwrapped holiday gifts so that the parents could choose and wrap the gifts themselves and give them to their kids. It allows the parents to maintain some sort of autonomy over a situation where they have very little control. Receiving charity should be part of the healing process when someone is down and out and should not leave the receiver worse off than before the gift was given.         

Become a regular volunteer so that you don't just show up for special occasions but help out all year as time allows. Be respectful of the recipients of your largesse and don't use them as a reflection of the blessings in your own life. You know how blessed you are. Don't make them prove it to you.

I was deeply moved by this article because I believe I am often guilty of the "there but for the grace of God go I" mantra. It could happen to any of us and I hope it happens to none of us. I'm sure I've often used others misfortune to feel good about myself by giving them money or food. I'm going to think twice about this in the future. I won't stop giving because sometimes people need a hand up. But I think I'll change the story I tell myself about it. The article is here if you're interested.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

Connection

I read an article yesterday that intrigued me. It's about how millennials are moving away from organized religion and attending church. It isn't important if you practice a religion or if you believe or don't believe in a divine presence to see the importance of this phenomenon.

Religious affiliation has been declining pretty quickly for all age groups but, according to the Pew Research Center, the drop is most dramatic for the millennial generation, ages 23-38. Millennials are not interested in much of what intrigued the generations before them. For instance, they don't care too much about regular television, they seem to work more than previous generations, they marry differently than we did (think destination weddings), and many other traditional activities have been kicked to the curb by millennials. They are also leaving churches in droves, attending services seldom if ever.

It was often the case that the younger generation would drift away from the religion of their upbringing, perhaps as an act of rebellion. But when they began to start their own families, they would find their way back to either that religion or as in my case, a similar one. But millennials are different. They are not coming back to church and bringing their families. This is especially prevalent in the Christian religions. Some of the lack of interest can be attributed to the political bent many of the conservative Christian pastors are weaving into their teachings.

So why should we care? For one thing, churches cannot survive without membership or the money that comes from the membership. But church isn't just about deity worship. Often people who go to church also do volunteer work and participation in such activities has also declined.

People are still in search of something bigger than themselves to connect with. While ancient writings such as the Bible aren't getting the attention they once received, millennials are looking for a spiritual substitute that doesn't include going to church. Some are turning to more "convenient" ways to be spiritual like yoga or astrology. Millennials also spend more time playing online games as a way to connect.   

Sadly though, the connections once found in being part of a church community are missing. Being in a congregation of people with whom you share many aspects of your life might be a little suffocating at times but the sharing of experiences with like minded people is a connection many crave.

As millennials get older and their ability to connect and find a partner or just make friends wanes because they're so caught up in job and debt repayment and just getting by, they are becoming lonelier. Some are having difficulty finding a partner and are concerned that child-bearing age may pass them by. Long term relationships that were once at least partly initiated and further fostered by church connections are fewer.

Although millennials are rejecting the traditions of their elders, the basic human needs of connection and belonging are not changing. Being part of a religious congregation provided that connection for many. If it isn't going to be church, millennials will need to find another way to connect and feed their hearts and souls. It's part of being human.   

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.

Do You Think You Have An Eating Disorder?

Eating disorders come in many shapes and sizes, are more about a mental state than food and often require medical and psychological support when trying to overcome them. Eating disorders are identified by an obsession with food and/or body shape. These afflictions are quite prevalent with an estimate of 20 million women and 10 million men being affected at some point in their lifetime, according to this article. Most of those stricken are young women.

There are several factors that may trigger an eating disorder:

• Genetics - There have been studies done on twins and adopted subjects that suggest that heredity may be a factor. It seems that if one twin develops an eating disorder, there is a 50% chance that the other one will also. 
• Personality disorders - Traits such as perfectionism, impulsivity and neurosis contribute to the likelihood someone might develop an eating disorder.
• Brain function - Levels of dopamine and serotonin may have some influence on the development of a disorder. This is relatively new science and must be explored further.
• Cultural pressure - We all know that so much of the media shows unrealistic representation of what a woman's body should look like. With the influence of social media and significantly altered photography to look unnaturally thin and flawless, young women are holding themselves to an unattainable standard. This seems to be a unique problem to Western culture where being thin is considered the ideal body size. In cultures where this standard is not applied, eating disorders are very rare or do not exist.

Following are some known eating disorders:

• Anorexia Nervosa - This is the most well known disorder, brought into stark reality by the 1983 death of singer Karen Carpenter. This disorder affects many more women than men and usually impacts adolescent girls. Sufferers of anorexia have body dysmorphia, meaning they don't have a realistic view of how their body looks and see themselves as overweight, even if they are dangerously underweight. They severely restrict their calories and obsessively monitor their weight. People suffering with anorexia usually either restrict their calories or eat then purge the food by vomiting, use of diuretics or laxatives, or excessive exercise. They intensely fear weight gain.
• Bulimia Nervosa - similar to anorexia, bulimia tends to be more prevalent among young women. Sufferers often eat large amounts of food at a given time to the point of pain then purge after they can't consume any more. They feel that they have no way of controlling their food consumption. Purging usually consists of vomiting to relieve the discomfort from the extreme overeating and to eliminate the calories from all the food they ate. They also have a fear of weight gain.  
• Binge Eating Disorder - People with this disorder will binge eat large amounts of food without the purging component. They also feel that they have no control when they are in the midst of a binge. This was my behavior many years ago and God help anything or anyone who got in my way. Often the binge eating is done secretly. Binge eaters are usually overweight or obese and significantly increase their risk of heart disease, diabetes and stroke.
• Pica - People with pica usually crave unusual items that are not considered food like hair, dirt, soap, rocks, paper as well as a number of other such items. People of all ages can develop pica but is more commonly found in children, pregnant women and people with certain mental illnesses. People who suffer with pica are at high risk of eating something poisonous that can be fatal.
• Rumination Disorder - This is also a recently identified disorder. People dealing with it usually chew food, regurgitate the food, then chew it again and either swallow or spit it out. This disorder is found in infants, children and adults, but with infants it usually disappears within the first year of life. 
• Avoidant/Restrictive Food Intake Disorder (ARFID) - This can also appear in people of all ages. It often resolves itself as children get a little older but can follow them into adulthood. People who severely restrict the foods they eat will often suffer malnutrition, weight loss and poor development if they are still growing. These folks often have a general distaste for most foods, limiting their selections to very few food items. This disorder is an extreme version of the "picky eater".

There are other eating disorders that have similar symptoms but the common denominator is that disordered eating is caused by an unhealthy relationship with food. Although the food aspect is just a symptom of the underlying mental disorder, an important part of the healing is to reestablish a wholesome  body, mind, spirit connection with the food we eat. 

If you think your relationship with food falls into one of the categories outlined above, please seek the help of a professional counselor that specializes in eating disorders. It could save your life.
   

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

Multi-Tasking...Yes or No?

We all go through life with a million things on our 'to-do' lists and we may try to do many of them simultaneously. But, is that really effective? The sad fact is, our brains are not wired to successfully multi-task. Actually, when we try to multi-task we often end up being even less productive even though we think otherwise.

We may think we're completing multiple tasks at the same time but what we're really doing is just shifting our focus from one thing to another. This action makes us more vulnerable to distraction which throws up mental blocks that ultimately slow us down.

For instance, right now as I write this I am also watching a rerun of Friends, which I have probably seen a million times. It's taking me much longer to put my thoughts down because of the distraction of the show...and I'm not even really watching it. It's on in the background and still causing trouble. Many times as I write, I'm also checking Facebook, email, text messages and probably responding where appropriate. As you might imagine, it takes me way longer to write than it probably should. Sometimes I try to convince myself that all the distractions are to help me get inspiration but, who am I kidding?

There were a number of studies done where participants were asked to switch from task to task. The researchers measured the lost time due to the switching of tasks. It turns out that in one study, the subjects were slower at completing tasks that they stopped and started compared to the subjects who repeated the same task multiple times. And of course, the more difficult the tasks, the more time was lost during the switching.

So what does this mean? According to this article, the executive function of the brain controls the ability to multi-task. This area is used to prioritize tasks using two stages to the process: one is goal shifting where the decision to switch tasks is made and the other is role activation where the rules for the previous task are exchanged for the rules for the new task. Each time these changes occur it may only delay by tenths of a second but each time you move from task to task, the lag time accumulates. This may not be an issue for mundane tasks like folding laundry while watching TV but can be problematic in situations requiring concentration or quick reflexes, like texting and driving.

Productivity may not be the only thing negatively affected by multi-tasking. It may also be detrimental to your brain health. Developing brains may be harmed by the constant shifting and barrage of distractions brought on by multi-tasking. It seems that those considered heavy multi-taskers were less successful in identifying and weeding out irrelevant details from important ones, were less mentally organized and even when they were focused on one task, their ability to process seemed to be less efficient and effective. In other words, their cognitive processes were impaired.

Teen-aged brains are particularly vulnerable to the detrimental impact of multi-tasking. Spreading attention too thin and being constantly barraged with distractions during the time when new neural pathways are constantly being formed can negatively impact the developing brain. Could this be a contributing factor to the increase in ADD and ADHD seen in our teen population?

Perhaps a better approach to getting more done is to focus a set amount of time, say 20 minutes, on one task before switching to another. Or better yet, work on one thing until it's completed or as close to completion as you can get before moving on. It may help to keep the brain more organized and help to develop the ability to tune out distractions.   
 
Effective multi-tasking is a myth and not a very good way to accomplish what you need to do as well as it can be done with a little more focus.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 

Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

What's In Your Food?

If you aren't eating packaged food that is certified organic, chances are you're getting about 2,000 unwanted chemicals in your food. These chemicals have been banned in the European Union, but in the US food supply they are perfectly legal. According to this report, many of them have been deemed harmful and some even carcinogenic by organizations like the World Health Organization (WHO).

Unfortunately, the food and chemical companies are in control of what is allowed to go into the food supply. The current policy on food additives was written in 1958 and has not been updated. Food additives that have been Generally Recognized as Safe (GRAS) by the very industries that profit from their use, are exempt from review by the US Food and Drug Administration (FDA). 

The GRAS standard was meant to be applied to certain widely known safe ingredients like vinegar but the development of food science has introduced many chemicals that somehow fall under this category and are therefore not subject to any scrutiny. The industry itself is allowed to voluntarily submit information to the FDA about their additives and conduct their own scientific studies on these ingredients. The FDA accepts the findings of the food and chemical industries and conducts no review of the findings. These studies are conducted by scientists who are paid by the very industries responsible for their manufacture.

One of the most prevalent problems is the presence of pesticides in every day food. Pesticides are not only bad for the environment but also have been deemed to be carcinogenic. For instance, nearly every brand of oats present in many breakfast foods, have been found to contain glyphosate, the main ingredient in the herbicide/pesticide Roundup. This is especially troubling for pregnant women and young children. Glyphosate has been banned in many countries in the European Union due to its carcinogenicity.

Unfortunately, only a very small percentage of packaged foods sold in the US are organic. This can be due to a couple of reasons. One, most people who shop organic, are not looking for packaged goods. Another is that most people are not aware of the dangers lurking in the conventional food supply. Even if a food you're eating doesn't have a large amount of the dangerous chemicals in it, the effect is cumulative. Your body stores toxins in adipose (fat) tissue, so it remains in your body to cause trouble beyond the consumption of the food it was contained in.

If there is going to be any change made in our food supply, it will require the power of consumer spending. We need to educate ourselves about the danger of eating chemicals that are present in the foods we eat and stop eating those foods that are a danger to our health. The food companies will be forced to respond to consumer demand for cleaner and healthier foods.

Look what has happened in the fast food industry. As more and more people are looking for non-meat alternatives, many of the fast food providers are serving plant-based meat substitutes in their sandwiches. Although I do not recommend eating highly processed plant-based burgers that are artificially made to taste like the meat they're replacing, this is a clear sign that the industry listens and responds to consumer demand. Your dollars and how you spend them matter. Choose wisely and send the message that you will no longer accept unhealthy, chemical laden foods to be served to your and your family. 

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

Keep Facing YOUR True North

I love this page from a book posted by Hay House on their Facebook page. It may be credited to Rebecca Campbell but I'm not sure. Sorry I don't know any more details about it to give full credit. 

You don't have to be all things to all people. Even if you bend over backwards, there will always be those for whom you can't do enough...or at least do enough right. This pertains not only to relative strangers but also people who you would expect to be in your corner. Sometimes you have their support until you start enjoying success at what you're trying to accomplish then all of sudden they are nowhere to be found. Is it jealousy? insecurity? something else? 

I was in that situation many years ago after I had been treated for breast cancer. It's the experience that put me on my health coaching path because I knew I had to make some changes in my own life to be here for my family. I had a friend who was not as overweight as I was at the time who was fully supportive of me...in the beginning. However, once I started having more success than she was having, the dynamic completely changed. It went really south after her husband paid me a compliment, even though it was very innocent. The friendship never recovered and before it was over she tried on several occasions to derail my efforts. While it's unfortunate that she was unable to be my friend when I was having success, she didn't consider that it was a struggle for me too and I had much more at stake than she did. I refused to give in and she couldn't deal with that.

In my position as a health coach, I find that so many people don't want help, even when they ask for it. I'm fairly sure I don't try to force my advice or lifestyle on anyone else but I also won't compromise on the choices I have made for my own life. People seem to feel the need to almost apologize to me if they make less than stellar food choices in my presence, even though I'm often not even paying attention to what they're eating. I purposely will look away so they aren't uncomfortable. I believe they're judging themselves and the decisions they're making at the time and it really has nothing to do with me. Regardless, I won't be changing my approach to my health just to make someone else feel comfortable about their own choices.   

Have you ever known someone who didn't want to see your light shine brightly? Your bright light doesn't dim theirs. Only they can do that. Live your life the best that you can and don't let someone else bring you down to make themselves feel good.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 

Year's that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the four weeks between Thanksgiving and New Year's with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THANKSGIVING for anyone who signs up by then. The regular price of this program is $297 but until 11/28, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

What Habits Would You Like To Replace?

It has been a very busy several days for me, but one thing is a constant in my life now. I go to the gym for at least 40 minutes every day and I work hard. If you recall, I set a goal of going to the gym for 90 straight days. I hit the 90 day mark on November 1st and I'm still going strong. I decided to extend the challenge to the end of the year, which will give me 150 days. If that doesn't set the habit, I don't know what will. 

I also altered my eating habits and practice intermittent fasting. I consume all my food between 9AM and 5PM daily as much as I can control that. This part is a little harder for me to maintain because of scheduling. But I don't eat anything after dinner and I always make sure I put at least three hours between the last food I eat and bedtime. I have lost over 30 pounds since I began this journey.  

Success in this area for me is so much more than the number on the scale. I'm getting back to eating a normal amount of food and not eating in the evening. I'm getting better quality sleep, possibly due to the exercise and I've been exercising every single day. I've developed some new habits and eery day I practice, I get better at it. 

I read a book called The Power of Habit by Charles Duhigg. In it the author tells us that a habit consists of three components. First comes the cue, then the action, then the reward. The cue is telling your brain to take the action, you then take the action and you reap the reward. To put that into a real life situation, think of this. If you are a stress eater, say you have an argument with your partner. That's the cue. It triggers you to take the action. The action is to eat a half a jar of almond butter (or your drug of choice). The reward is you have temporarily anesthetized yourself from the argument. But then of course you start to feel lousy about eating all the almond butter. At this point you're on a roll, so you figure what's the use and go on to whatever else is in your path. The cue is, you've already done the damage, the action is to eat more and the reward is more numbing. It's an endless cycle that becomes habitual. But just like you formed this habit that doesn't serve you, you can replace it with one that does.

When we form habits, there are neural pathways in our brains that are like roads. Each time we practice the habit, the pathway gets deeper. When we start to form a new habit, another neural pathway is formed. The old one remains but if we continue to practice the new habit, eventually it will become as deeply entrenched as the old habit. However, even though we form a new habit, the old pathway can easily be followed again if we fall back into old behaviors. That's why it is important to work on the new, healthier habits as much as possible so it's less likely that we will fall back into old routines. It takes work but you can indeed, teach an old dog new tricks.

I began this journey in early August and have used this forum to hold myself accountable as I work through the process of replacing old habits with new ones. Several years ago, I was able to take off 135 pounds and essentially save my own life. I regained some of that weight so I'm working my way back down. 

If you have chosen to join me on this journey, I hope I'm able to impart some nutritional and lifestyle wisdom. Even though I may have gone off the rails temporarily I can still share some of my first hand experience as well as my acquired knowledge and training to help you make the right changes for your best life.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Years that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the next two months with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THURSDAY 11/21 for anyone who signs up by then. The regular price of this program is $297 but until 11/21, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

Get to the Heart of the Matter

Did you know?

• heart disease kills more people than all cancers combined
• more women than men die from a first heart attack
• women are less likely to get the treatment they need for heart disease
• women of color are at higher risk of developing heart disease and receiving inadequate treatment than Caucasian women
• women may have different symptoms than men and may not recognize a cardiac problem when it occurs

Women, as we age, are as likely as men to develop heart disease. Unfortunately, most of the medical information is based on studies done primarily on men. Treatment options are based on how men respond to them but women often do not have the same response as men to treatment. We are not just smaller versions of men. We are very different physiologically and therefore may find that treatment options don't work for us the same way.

Women are also more likely to die from their first heart attack than men are. This is for a few reasons. First, the symptoms may be vague or may resemble another condition like indigestion, stress, fatigue, to name a few. Studies show that many women who suffer heart attacks had no prior symptoms.

Minority women are at even higher risk than Caucasian women, also for a few reasons. If they live in an economically challenged environment, they may have little to no access to quality healthcare. If they are the sole caregiver to their family, they may ignore symptoms until it's too late. Their risk factors are often higher also due to cultural norms such as traditional food choices and larger body types.

Because women often do not have the classic heart attack symptoms we have come to expect like extreme pressure or pain in the chest, jaw and/or arm, shortness of breath, profuse sweating and loss of consciousness, a cardiac event is often mischaracterized as something else by not only the patient but also the medical community. If a young, fit woman shows up in the ER presenting with symptoms such as fatigue, shortness of breath, vague pressure or pain in the upper body, she will very possibly be sent home with a prescription for anti-anxiety meds or told to minimize the stress in her life.

Some of the symptoms women should be aware of are:

• extreme, unexplained fatigue
• unexplained nausea or vomiting
• pain between the shoulder blades
• burning or tingling across the upper chest
• pain or heaviness in either arm
• jaw pain or pressure
• dizziness or disorientation
• slurred speech 

One thing is for certain. We must all be able to advocate for ourselves or have someone advocate on our behalf. If you feel like you are not being heard by your doctor, get another doctor. The medical community has been classically trained on the male model of the cardiac patient. We need to be part of the conversation and we also need to be included in the clinical trials. They don't even use female mice when they perform the testing because the males are less expensive and they keep the females for reproduction.

The bottom line is...know your body and if you think something is wrong, it probably is. Do not allow yourself to be dismissed. You deserve to be heard and taken seriously. Your life may depend on it.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Years that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the next two months with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THURSDAY 11/21 for anyone who signs up by then. The regular price of this program is $297 but until 11/21, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

Is It Time To Take One For The Team?

According to this abstract from PubMed, eating a plant-based diet is our best approach to a healthy life. Clearly, the road we are currently on isn't getting us there. 

Humans are omnivores, which means we can choose to eat or not eat animal products. We can also choose to eat and thrive on, a plant-based diet. What we are mostly doing in the US, is eating highly processed plant and animal food which is not serving our highest good.   

Veganism is a commitment, I won't deny that. It's a completely different way to eat from the way most of us were raised. But I can tell you from personal experience that it isn't as bad as you might imagine it to be. Yes, you will have to give up cheese and ice cream and meat but after awhile you realize how much lighter and easier your food is to digest than when you were filling yourself with animal protein.

Becoming vegan does not mean you should replace animal products with fake animal products like textured vegetable protein (TVP) and products that contain large amounts of soy protein isolates. Soy in its most natural form like edamame, or fermented like miso or tofu, is good for you and has some protective value for your heart. But soy protein isolates are concentrated and can have detrimental effects on hormones for both men and women. Too much soy can cause women who have had estrogen sensitive cancers to be at risk possibly (although there is mixed information on that) and men to develop breast tissue and experience lower testosterone levels. This is because soy has estrogenic properties that when consumed as an isolate are more prevalent. I use tofu or tempeh occasionally as a protein source when I go out for dinner and I'll sometimes cook with them. I always look for organic non-GMO products. Soy is one of the most genetically modified crops in the US, along with corn and tomatoes.

Becoming vegan in a healthy way does not mean you should substitute vegan junk food for other junk food you may have been eating. French fries are vegan, but that doesn't mean they're good for you. You can start small by choosing one day per week to eliminate meat from your diet. If you are concerned about finding protein sources, remember that anything that has been alive has protein in it. Cells need protein to survive, so you may be surprised to see how much protein is in plant products.

In our house, we are not completely vegan. We occasionally eat seafood and egg whites and my husband eats non-fat dairy. This isn't my choice because no one needs milk products once they are weaned from breast milk as a baby, but you choose your battles. He has done remarkably well and I'm so proud of him. Ray was one of those people who thought he could "never eat the way I eat", but when faced with his own health challenges, found a way to do it. I convinced him to follow the more stringent, and far more effective cardiac rehab program that I followed. He lost over 40 pounds (let's hate him, shall we?), his energy is through the roof and his joint pain is almost completely gone. See...I told you dear. Someday you might listen to me the first time...but not likely.

I read this article about a number of high profile athletes who have adopted a vegan lifestyle and swear it has enhanced their performance. A great example is Tom Brady, quarterback of the New England Patriots. I don't care if you love him or hate him, you have to admit that at 42 years old, he's still got it.

Veganism is not for everyone. Some people feel they need animal protein to live an energetic life. To those folks I say, choose wisely. You can eat a primarily plant based diet using animal protein as a side dish rather than the main event. Choose whole or minimally processed foods over packaged, chemical laden foodlike substances. You can also work your way into a healthier eating plan a little at a time. The more you do the better you will feel, sleep and move. It's amazing what you will feel like when you give your body the proper fuel to function. I can help you make the transition. Feel free to sign up with the link below for a free no strings attached a call.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Years that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the next two months with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THURSDAY 11/21 for anyone who signs up by then. The regular price of this program is $297 but until 11/21, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

The Rainbow Connection

Have you ever been told to "eat the rainbow"? Do you know what that means? Are you doing it? Eating the rainbow doesn't mean that you should be eating multi-colored M&Ms or gummy bears or anything that is artificially colored to match the rainbow. It means that we should be eating fruits and vegetables in every color of the rainbow. 

Each color represents different nutrients that help our bodies maintain optimal health. Following the mnemonic we all learned to remember the colors in the rainbow ROY G BIV, let's look at how each of the colors supports our good health: 

RED

• contains lycopene and anthocyanins which is what makes them so red
• reduces risk of certain cancers
• reduces risk of diabetes
• reduces risk of cardiovascular disease
• improves skin quality
• supports eye health
• helps neutralize the effect of free radicals

ORANGE and YELLOW

• loaded with carotenoids giving them their sunny color
• contains vitamins and fiber
• protects skin against sun and pollution damage
• supports immune function
• supports eye health
• reduces risk of certain cancers
• reduces risk of cardiovascular disease
• supports joint health

GREEN

• filled with antioxidant loaded chlorophyll, which makes them green
• loaded with phytonutrients
• lots of fiber
• aids in healing tissue
• detoxification
• supports and increases digestive enzymes
• restores energy
• increases vitality
• supports immune function
• reduces risk of certain cancers

BLUE/INDIGO and VIOLET

• lots of anthocyanins and resveratrol gives them the dark color
• anti-aging properties
• anti-inflammatory
• disease prevention
• promotes longevity
• reduces Alzheimer's risk
• memory booster
• reduces cellular damage
• reduces cancer risk
• slows cancer growth

Beyond the rainbow, there are other fruits and vegetables that are beneficial to our good health. Unfortunately, french fries do NOT fall into this category so set that idea free. Here are the other colors that help us remain healthy:

WHITE 

• contains anthoxanthins
• contains phytonutrients allicin and quercetin
• reduces risk of certain cancers
• strengthens bones
• reduces risk of some cardiovascular diseases
• aids in lowering cholesterol
• reduces inflammation
• aids in hormone balancing

By incorporating all different colors of fruits and vegetables into your diet as often as possible, you will go a long way toward supporting your good health.

"Someday we'll find it, the rainbow connection, the lovers the dreamers and me" - Kermit the Frog

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Years that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the next two months with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THURSDAY 11/21 for anyone who signs up by then. The regular price of this program is $297 but until 11/21, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

A (S)hero's Story

I just read this story about a truly heroic young woman who began her journey into chronic and, ultimately terminal illness at the tender age of 16. Jessica Melore, in my mind, was a true warrior. At 16, while having dinner with her family, she suffered a massive heart attack from which she was not expected to survive. Upon awakening from that experience, she found that her leg had been amputated due to infection, and she was being kept alive on a heart pump. During her senior year of high school, she received a heart transplant and in the fall was able to attend Princeton University, where she graduated with honors.

In this TEDx talk, Jessica talks about how her dream career was to be a public speaker. She got her wish and became an internationally known motivational speaker, but absolutely not in the way she envisioned. She found her calling in the field of organ and tissue donation. Jessica's mission was to bring awareness to organ donation and the plight of those who are waiting, or die waiting, for a suitable organ to be available.

Not only did she have her early and continuing heart challenges, and ultimately had to undergo another heart transplant along with a kidney transplant, but she developed non-Hodgkin's lymphoma three times before her death at the tender age of 37. When Jessica was going through cancer and losing her hair for the third time, she decided to donate it before it fell out. Through it all, Jessica always maintained a positive spirit.

Stories like this one inspire me to do better, be braver and do what I need to do to get the message about health out there. It's important for women to learn about their heart health and to know that it can happen to anyone at any age. Do not think that heart disease is only for the elderly or the unhealthy among us. This young woman was an athlete, never smoked, never drank and never used drugs.

The message I take away from this story is to live your life to the fullest. Take care of each other including yourself, be a good person, live in service to others, bring awareness and aid to the underserved and leave this world a better place because you were in it.

This is the last message Jessica posted on social media just before she passed peacefully into the next realm.
“Thank you for all your healing prayers and well wishes. Thank you for your support. And thank you for giving me the opportunity to know you and love you. Love, Jess.”

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Years that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the next two months with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THURSDAY 11/21 for anyone who signs up by then. The regular price of this program is $297 but until 11/21, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call. 

What Are You Grateful For?

Have you ever heard of a gratitude journal? It's a place where you record what you are grateful for in your life. It doesn't have to be anything dramatic. I add five things to my journal every night that I'm grateful for from that particular day. It helps me to go to sleep in a good mood which allows my subconscious to set me up for a good start to the next day. 

Don't think you have anything to be grateful for? 

Did you wake up in a nice warm bed after a good night's sleep? Do you live in a safe place with plenty of clean water to drink and healthy food to eat? Are you healthy and able to move your body the way you want to? Do you have a good job that gives you financial security? Do you have family and friends who love you and whom you love?  You have plenty to be grateful for.

Gratitude is one of the most researched emotions and there is plenty of evidence proving its power.

• Being grateful can make you happier. If you look for what's good in your life instead of what's going wrong, you will develop more positive feelings about your life and yourself. 
• Being grateful can help to reduce symptoms of depression. Depression generally makes the depressed person focused mostly on self but being grateful forces the person to look outward to who or what they are thankful for, taking the focus off of self.
• Being grateful can increase your resilience. When you look at the good things in your life, you can see past the immediate problem to the bigger picture and bounce back more quickly.
• Being grateful can improve your self esteem. When you feel grateful for what others do for you, you feel loved and appreciated which makes you feel better about yourself.

More surprisingly, gratitude can improve your physical health too.

• Being grateful can improve your sleep by activating your relaxation response. Alternatively, negative emotions will activate the fight or flight response so it makes sense that sleep comes more easily to the grateful heart.
• Being grateful helps to lower stress. Practicing gratitude can help to reduce cortisol production, a stress hormone, and to increase production of DHEA, which promotes physiological relaxation. 
• Being grateful may make you exercise more often. If you are grateful for the healthy body you have, you are more likely to want to take care of it.
• Being grateful helps to reduce pain. Positive emotions have an analgesic effect by triggering the release of naturally occurring endogenous opioids. Grateful people are less sensitive to pain and have a higher threshold for it.
• Being grateful can help to lower blood pressure. Negative emotions will cause blood vessels to constrict, thereby raising blood pressure.
• Being grateful can boost the immune system. Practicing gratitude has been known to stimulate the increase of immunoglobulin A,  which is the first line of defense in fighting off viral infections.     
• Being grateful helps you to live longer. Optimistic, positive people are generally known to have longer life spans.   

There are many other reasons to be grateful. It will never hurt and it may improve your life in ways you never would have expected.

Are you dreading the holidays, knowing that you won't be able to wear the same clothes on New 
Years that you wore at the beginning of the feeding frenzy we call the holiday season? Are you worried that you might undo all the good you have done recently for your health? Do you think you might go off the rails with your food choices? Do the holidays get really stressful and cause you to make food choices that may not be very healthy? 

If any of the above scares you, I can help you get through the next two months with my Healthy Holidays program.  And you won't even have to leave the comfort of your home.  

I am offering SPECIAL PRICING until THURSDAY 11/21 for anyone who signs up by then. The regular price of this program is $297 but until 11/21, the price is only $247...that's a $50 savings!

If you would like to have a free consultation about the Healthy Holidays program, click here to schedule a no strings attached call.