LIVE, LOVE AND EAT HEALTH+WELLBEING+NUTRITION
LIVE, LOVE AND EAT APRIL 2016 | ISSUE 01
SPRING IS IN THE AIR Time for some Self-Care
How to thrive in the modern world
ALL YOU NEED TO KNOW ABOUT ESSENTIAL OILS 5 POWERHOUSE FOODS TO HEAL DIABETES 2 DO YOU GET ENOUGH VITAMIN D?
Stress: Beat it or Join it The Cost of being busy
3 SIMPLE STEPS TO PRACTICE MINDFUL EATING
WEIGHT LOSS How to lose weight and keep it off
EXCLUSIVE!
RECIPES TO WATER YOUR TASTE BUDS!! THE HEALING POWER OF PETS 6 Tips to teach your kids to have a healthy relationship with food
Ancient super food Turmeric
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CONTENTS HEALTH +WELLBEING + NUTRITION
03 EDITOR'S NOTE Bernadine Otto, editor has something to share on how this issue came to life.
06
5 CULINARY NUTRITION POWERHOUSE FOODS FOR HEALING TYPE 2 DIABETES By Reeca Rothbaum
08
ALL YOU NEED TO KNOW ABOUT ESSENTIAL OILS What are essential oils exactly? What can they do for you, and are all essential oils created equal? Aischa Massey shared some great information about essential oils.
SPRING IS IN THE AIR , TIME FOR SOME SELF CARE
11 STRESS: BEAT IT OR JOIN IT By Andrea Caprio
14
24
22
ANCIENT SUPER FOOD (TURMERIC)
HEALTHY RECIPES
Being of Indian origin, of course I'm going to praise the pants off this ancient super food. But there is so much more to this culinary spice then just tossing it in a good old curry.
- Healthy Ranch Dressing - Smoked Salmon Breakfast Cobb Salad
HOW TO THRIVE IN THE MODERN WORLD By Charity Parkinson Do you ever feel completely overwhelmed with the decisions to make about your health and the health of your family?
17
THE COST OF BEING BUSY By Brad Rudner
2295 FOX SEDGE WAY WEST CHESTER 45069 513 275 8081
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The Healing power of Pets
By Diane Letchworth Many of us have a far deeper relationship with our four-legged friends, however. Some of us even think of them as our children, whether we have two-legged offspring or not.
3 Simple steps to practice mindful eating
EDITORS NOTE By Bernadine Otto
By Melissa Angley My introduction to mindful eating helped me melt off the excess weight, regain mental focus and energy, identify my ideal diet, and stop the draining internal battle with food.
Teaching kids to have a healthy relationship with food
Spring is the season of new beginnings. So is the Live, Love and Eat Magazine. I love learning and reading about how we can live a healthier lifestyle everyday. I always wanted to have my own online Health and Wellness Magazine one day and reach as many women and men as I can. So here I am! In this magazine there will be lots of wonderful articles on nutrition, well being, life, weight loss, fitness, healthy recipes and so much more! I want to thank every one that contributed to this 1st issue. I am so grateful and honored for you all.
By Kalpana Patel People face challenges with weight, body image, overeating, binge eating, emotional eating and much more. Parents play a huge role in the kind of relationships kids end up having with food. Parents can help children to have a healthier relationship with food by being mindful.
Love and Wellness
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SPRING IS IN THE AIR: TIME FOR SELF CARE BY PATTI LYNN
Spring has sprung! This is a perfect time to make changes and move forward. Spring’s energy also affords us an opportune time for a fresh start -- whether or not you’ve been frustrated with Crohn’s, Colitis, some other chronic illness, or some pesky symptoms -- taking a look at your self-care habits (or lack thereof) will be beneficial. There’s no better time than right now to shed those less-than-healthy habits like a pair of boots that have seen better days or a winter coat that kept us warm when needed but can now be put away. Those habits may have served some purpose at the time but aren’t of any good use to you now. It’s time to sparkle and shine, baby! A great place to start is to take a little inventory of what habits and areas can use a little spring cleaning. Here are a few ideas to get you started: • Has your living and/or work space become cluttered? Are you constantly trying to find things? Taking a few minutes to declutter these areas will change your mood, your energy, and how you feel instantly, and you’ll also find that it’ll feel so good that you’ll want to keep on going. • Take a look at your eating habits. Do you tend to grab processed snacks on-the-go when things get busy and hectic? (Don’t worry – it happens to all of us from time to time!) Just notice when this happens, then you can start to make little shifts, such as taking a little time each week to buy some healthier alternatives and bring them with you when you know you’re likely to have a hectic day. These little shifts will add up to huge benefits to your health and well-being. • If you live in a colder climate, after being indoors during the winter months, it is so wonderful to be able to spend more times outdoors. Taking even little walks can be invigorating and energizing. Take time to breathe in the fresh air and enjoy!
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• Now how about your mind? Can it use a little decluttering as well? If you’re constantly thinking about your “to do” list and other things, start carrying around a little notebook with you to jot down these ideas and thoughts to clear up that mental clutter. This will leave you with more space to think about drinking that glass of water and getting outside to take a walk! • And do you take some time daily to relax? Self-care time will rejuvenate you and replenish your energy. Do something just for you every day – something that you enjoy -- this may be taking a nice long bath, reading a book, listening to some music, playing with a pet, or something else that you love. • And one of the best things you can do for yourself is to make sure to get plenty of sleep, as this is when the magic happens and your body goes to work repairing and regenerating itself. Give it the opportunity! As a matter of fact, I’m making this one of my top things to do this spring. Let’s all let each other know what a difference it makes in our lives! Because after all, just like the spring, a great sleep is so refreshing and feels like a fresh start with renewed energy! Happy spring!
Patti Lynn is a mindset + wellness coach specializing in helping women get their lives back, find their happy, + feel less crappy (even with Crohn’s, Colitis, or other chronic illness) so they can have more fun + focus on what they want to do. She loves serving up her special blend of mindset mojo for those of us who can use a little help with that, + she’s here to help you enjoy more freedom while making it feel like a fun journey. When she’s not coaching, you can find her obsessing over all things self-help + organization (pretty desk accessories, anyone?), sunshine, + Hello Kitty, + having fun with her hubby + 2 kitty furbabies. Find out more at pattilynnwellness.com.
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5 CULINARY NUTRITION POWERHOUSE FOODS FOR HEALING TYPE 2 DIABETES BY REECA ROTHBAUM Think Greener Pastures Include foods in your diet that are rich in chlorophyl & include green vegetables. Foods rich in chlorophyl include Spinach, spirulina, and wheat or barley grass (grasses to be consumed only if not gluten sensitive). Healing Powers: Maximizes mineral absorption and aids in cell renewal which can help re-build the pancreas. Research shows that higher intake of green veggies such as dark leafy greens and broccoli are associated with lower HbA1c levels-important for diabetics to keep low. Suggestions for how to use: Add spinach, spirulina and wheat grasses to smoothies. Eat salads with dark leafy greens as the base, add in broccoli or roast broccoli with a touch of olive oil and your favorite seasoning. ).
Beans, beans, they’re good for your heart...” Beans such as chickpeas and kidney beans are high in antioxidants and dietary fiber & a whole host of other minerals which are good for you. Healing Powers: Since beans are high in fiber, they slow absorption of glucose into bloodstream which slows down rise of blood sugar levels. Suggestions for how to use: Sprinkle beans on salads or make your own hummus by using your food processor to mix soaked beans (or 15.5 oz. BPA Free can) with a 2 Tbsp. of extra virgin olive oil, 1 tsp. sea salt, 1 small garlic clove, pressed, 1 Tbsp. curry powder, 1Tbsp. of Tahini and some water to thin - if needed. Add more or less spice - to taste.
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Oh nuts.
Oranges, lemons and limes, oh my.
Nuts & Seeds such as walnuts, almonds, cashews
Citrus fruits such as oranges, tangerines and
and sunflower seeds.
lemons are also important to include.
Healing Powers:
Healing Powers:
Nuts & Seeds have anti-inflammatory effects on
Compounds in these fruits called naringin and
the body help to prevent development of insulin
neohesperidin, appear to reduce blood sugar levels
resistance.
and increase the uptake of glucose among cells.
Suggestions for how to use:
Suggestions for how to use:
Add nuts and seeds to your salads and
Use lemon in warm water,
smoothies, use to make your own trail mix. Make
sprinkle orange slices on leafy green salads for
sure to use raw nuts/seeds & store in air-tight,
some added sweetness. Use when making fresh
glass jar, in refrigerator.
juices.
Herbs & Spices and everything nice. Herbs such as dandelion root, cider berries. Spices such as cinnamon. Healing Powers: Herbs such as these help cleanse and heal the pancreas and spices such as cinnamon actually help to reduce blood sugar levels and have beneficial effects on glycemic control. Suggestions for how to use: Use in smoothies or infuse into warm water for tea. You may also try this tea: Dandy Blend, Instant Herbal Beverage with Dandelion Reeca Rothbaum is a graduate of The Academy of Culinary Nutrition, The Institute of Transformational Nutrition, and Andrea Nakayama’s Holistic Nutrition Lab. In addition, she has been working as a special education teacher for the past 20 years. After school and during the summer months, she enjoys teaching people how to create simple, yet delicious meals using whole foods which help to heal and nourish the body. In her spare time, she enjoys exercising, reading anything about nutrition or health and hiking with her husband, children, and two dogs. Facebook: https://www.facebook.com /Reeca-Lynn-Certified-Culinary-Nutrition-ExpertHolistic-Health-Coach Instagram: https://www.instagram.com/reecalynn Email: rlynncoach@gmail.com
ALL YOU NEED TO KNOW ABOUT
ESSENTIAL OILS By Aischa Massey You may have heard about essential oils as they continue to gain popularity in the natural health world, but what are essential oils exactly? What can they do for you, and are all essential oils created equal? Essential oils are powerful plant extracts that have been used for over 5000 years. Different cultures have used these healing plant oils for a variety of health conditions, ranging from aromatherapy, household cleaning products, personal beauty care and natural medicine treatments. Adding some of the most common essential oils like lavender, lemon, frankincense, tea tree and peppermint oil can virtually replace your medicine cabinet and help: • Alleviate pain • Balance hormones • Clean your home • Fight cold and flu symptoms • Reduce cellulite and wrinkles • Homemade personal care products • Improve digestion • Relax your body and soothe sore muscles • Heal skin conditions So, what are Essential Oils? Essential oils are extracted directly from the bark, flower, fruit, leaf, seed or root of a plant or tree. They are typically created through the process of distillation which separates the oil and water based compounds of a plant by steaming. Essential oils are highly concentrated oils that have a very strong aroma. By concentrating the oils of these plants you are literally separating the most powerful healing compounds of a plant into a single oil. For instance, just one drop of peppermint oil is equivalent to 28 cups of peppermint tea.
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Benefits of Essential Oils
• Body butter
Each and every essential oil contains compounds
• Deodorant
with incredible healing and therapeutic benefits.
• Sunscreen
They are composed of very small molecules that
• Heal burns
can penetrate your cells and some compounds in
• Sooth bug bites
the essential oils can even cross the blood-brain
• Teeth whitener
barrier.
• Sugar scrubs
The benefit of these oils come from their
• All-purpose cleaner
antioxidant, antimicrobial and anti-inflammatory
• Detox bath
properties. The growing popularity is because they
• Ace face wash
act as a natural medicine without any side effects.
• Homemade toothpaste The possibilities are endless!!
Here are some of the most popular essential oils
Essential Oils in the Medical Setting
and how you can use them for personal and
Many hospitals including Vanderbilt University
household uses:
Hospital are benefiting from the use of essential
Frankincense: Builds immunity, reduces
oils. They are using them in the treatment of
inflammation, heals age spots and supports brain.
anxiety, depression and infections in hospitalized
Grapefruit: Supports metabolism and fat loss.
patients, just to name a few uses.
Supports thyroid function
In a 2007 study in the Journal of Alternative and
Peppermint: Supports digestion, improves focus,
Complementary Medicine stated that women who
boosts energy, fever reducer, headache and
used aromatherapy during labor reported less
muscle pain relief.
pain overall and were able to use fewer pain
Lemon: Great to use in homemade cleaning
medications during and after the birth.
products, improves lymph drainage and cleanses
Another study in 2009 found that pre-operative
the body.
patients who received aromatherapy were
Lavender: Helps with relaxation, improves mood
significantly less anxious about their surgery. Oils
and heals burns and cuts.
such as sandalwood and lavender oil have also
Eucalyptus: Improves respiratory issues like
been used in traditional medicine to help patients
bronchitis, sinusitis and allergies.
better manage anxiety.
There are so many uses for essential oils that I could go on forever but just to give you an idea and get you thinking here’s a brief list of possibilities:
LIVE, LOVE AND EAT There are now over 50 hospitals nationwide that are using oils for increased healing benefits such as germ-fighting and the well-known mood-lifting properties of these amazing natural tools. But it’s not just the patients seeing amazing benefits from the oils. Vanderbilt Hospital decided to monitor the results from running several essential oil diffusers throughout the emergency room area with astonishing findings. Before the essential oils, 41% of E.R. workers reported stress on the job, after the essential oils -numbers dropped to just 3%. Over 60% were frustrated on the job prior to diffusing the oils and afterward only 6% reported job frustration. The research keeps pouring in on the amazing benefits of Essential Oils. Application of Essential Oils Topically – Essential oils are able to penetrate the skin and pass into the blood stream because of their very small size and have a chemical weight of less than 1000m (m = weight of molecule). According to scientific testing, any substance with a molecular weight below 1000m should be absorbed by the skin. Aromatically – There is amazing research and evidence that essential oils are absorbed into the bloodstream when inhaled. The large amount of blood vessels in the lungs absorb the oils and then circulate them throughout the body.
Ingestion – Essential oils can be used as a powerful form of medicine but please remembered that essential oils are powerful. Most essential oils are safe for internal use (each bottle with specify) but a little bit goes a long way. Usually 1-3 drops is plenty mixed with water. A little oil trivia for you - How quickly do oils work? � When inhaling essential oils, the molecules reach the brain within 22 seconds. � When applying them topically before the end of 2 minutes, it will be found in the blood stream � At the close of twenty minutes, EVERY cell in the entire body will have been affected! Essential Oil Quality This is one of the most vital things you must know about essential oils… When it comes to essential oils, quality matters; and that is why it’s important to be confident in the essential oil brand you choose for you and your family. When buying essential oils make sure they are certified pure therapeutic grade. Not only do you want your oils to be free of fillers and synthetics, but you want to make sure the oils you are using have the highest therapeutic markers. To learn more about how to use essential oils or if you have any questions on what brand I recommend head on over to www.TheHealthyAcademy.com
Aischa Massey has been in the health and fitness industry now for over 20 years. She has an A.S in Health/Fitness Technician along with being a Certified Personal Trainer, Specialist in Fitness Nutrition and Medicinal Juicing Instructor. Aischa is currently finishing her Registered Holistic Nutrition certification so she can continue spreading her love of wellness to the community. Her love of Essential Oils came about after being diagnosed with Hypothyroidism and refusing to be on medication for the rest of her life.
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STRESS: BEAT IT OR JOIN IT BY ANDREA CAPRIO
I remember being stressed for most of my working life. There are not many people I know who don’t have several stressful moments in their lives. Stress is omnipresent, it seems to rule our lives more and more every year and not many can escape. It burdens employers with increased healthcare costs, absenteeism and lost productivity. It is also a misunderstood condition as many illnesses are due to stress but not recognized as such by western medicine. Adrenal fatigue is one common example, only recently the medical world seems to have noticed that it is a condition mostly due to stress. Stress is also often used as an excuse. I was always told that ulcer is caused by excessive stress. It may have contributed, but in my case, H.Pylori was the main culprit.
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What is stress and why is it bad? Normally stress is the body’s response to a dangerous situation. That’s when we have a fight or flight response, all our defense systems are on high alert, ready to fight or put all the energy together to run away from the perceived danger. We all know the feeling far too well, it is as if somebody punched us in the stomach. This is usually a healthy reaction and is meant to help us to survive in emergency situations. The problem is that people with stressful lives are living semi-permanently in this kind of hyper-alert state. That is the moment when dis-ease starts, as it is too demanding on the body to be in a state of constant alert. A certain amount of stress is unavoidable and is part of today’s life, so it is important to learn how to deal with it. Stress mostly has a direct effect on our digestive system and leads to nutrient deficiencies and hormone imbalances. The more stress, the more specific nutrients are needed to support the metabolism and overall bodily functions that are overstimulated leaving the body depleted.
• Various skin problems such as acne, eczema and even wrinkles • Various psychological problems including depression and anxiety • PMS and hormonal imbalances • High blood pressure and Cardiovascular diseases • Eating and weight problems • Fatigue, CFS and adrenal fatigue • Sexual health • Some autoimmune diseases • Weakened immune system
Another consequences is poor digestion, this will cause inefficient absorption of the nutrients our bodies need. It is often a vicious circle and can lead to more serious illnesses which may be caused or aggravated by constant stress. The following conditions may be connected to high stress.
How to improve stress? So what are the best remedies to reduce stress and stress- related illnesses besides moving to a remote island and stopping to work? Here is some advice: Some foods are known to have a positive effect on stress such as: • Whole unrefined grains aid serotine production which acts as a “good mood hormone”
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• You will be glad to hear that dark chocolate
Some great relaxing herbs are Valerian, Gotu Kola
helps but only the 75% or higher cacao
and Lemon Balm. Passionflower and Melatonin
percentage, below this level milk and sugar are
may help with sleep. My favorite essential oil is
counteracting the good effects. Raw cocoa
lavender
powder is even better, use it for smoothies and
It is also recommended to do regular exercise and
baking
have 7-8 hours’ sleep. Yoga and relaxation
• Walnuts are a stress super food as they increase
methods such as meditation, mindfulness or
serotonin and decrease cortisol and blood
massage are great aids to combat stress.
pressure
Journaling and a daily planner may help to get
• Sunflower seeds assist dopamine production
more focused and organized.
• Leafy greens have plenty of Magnesium, a
When you are in a stressful situation try to step
natural relaxant
back for a moment, take some deep breaths,
• Asparagus contains Folic acid which is a mood
laugh or smile, drink some water or have a short
stabilizer
walk.
• Almonds are high in Vitamin E and Citrus in
If you feel you can’t cope, don’t hesitate to see a
Vitamin C, both great antioxidants
therapist. And don’t forget, sex is a great way to release stress too
Also remember that unhealthy habits such as
I have been applying most of the above lifestyle
eating junk-food, smoking and alcohol, while
changes over time to my own life and can say that
apparently relaxing and comforting, are well
I am far less stressed. Not always, but in general I
known to increase stress levels.
am coping much better nowadays. If you want to
Some supplements may help to balance stress
improve your stress levels and related illnesses by
induced deficiencies. A good multivitamin with
applying a healthy lifestyle and better nutrition,
antioxidants, Folic acid, Zinc, Vitamin C and
contact me.
Vitamin B complex provides great support.
welcome@wellnessmethods.com
Magnesium, Calcium and Potassium help relax.
www.wellnessmethods.com
Andrea Caprio, founder of Wellness methods and a Holistic Nutrition and Wellness coach offers easy step-by-step programs and a personalized, result focused coaching method that helps to increase your energy, focus, performance and to decrease your risk of developing more serious diseases. Find out more with a FREE* 15 minute discovery session. Wellness Methods offers Health and Nutrition Coaching for busy people and tailor-made Corporate Wellness programs
“HOW TO THRIVE IN THE MODERN WORLD” By Charity Parkinson Cl.H., H.N.C
Do you ever feel completely overwhelmed with the decisions to make about your health and the health your family? After all there is so much information out there and so much to keep up with. It can be especially confusing if you haven’t studied natural health care and have little time to read books or surf the web for credible information. Understanding your struggle, I’ve put together some expert tips on natural health and what I consider to be the fundamentals to not only surviving, but thriving in this modern world without costing you much. Supporting our bodies’ ability to adapt to our environment is truly key in improving and maintaining our health, so let’s look a little deeper at what steps that you can take every day to live your best life!
1- Eat your Greens for daily detox; The average North American has just over 200 different toxins in their body on any given day. These toxins overload our detox organs and wreak havoc with our immune and hormonal systems leading to inflammation, cancer and chronic disease. The sulfur compounds, antioxidants, trace minerals and chlorophyll found in green foods help the liver and the blood to cleanse these impurities and keep us well. Green food powders are found in every single health food store today, which make it easy to get your greens, so try adding one to your morning juice or smoothie. Your whole body will thank you!
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2- Fermented foods for healing your gut; Fermented foods are essential when it comes to healing our gut and improving digestion. They contain naturally occurring probiotics and prebiotics, proven to be essential for digestion, immunity and many important aspects of health. Researchers have found a number of chronic health conditions common in today’s society, as a result of poor gut health, so experiment with some kombucha, kefir or sauerkraut daily. You can even make your own at home. 3- Omega 3’s to protect your brain and lower inflammation; Omega 3 from fish oil is rich in both EPA and DHA. These fatty acids play a big role in both cognitive and mood effects in the brain and in fact, they’ve been proven to be essential for a healthy functioning brain as we age. What’s more, they lower inflammation and reduce joint pain which often slows us down as we age. 4- Exercise for your DNA; Get some exercise before you head to work, or even better bike or walk to work if you can. According to research, when you exercise you are also training and improving your DNA which prevents chronic and life threatening disease. Studies show that with moderate exercise, the mitochondria cells literally grow in size and become more efficient. Bottom line, the more you move, the more energy you produce and the healthier you’ll be. 5- Drink more water to eliminate fatigue; Our bodies are made up of approximately 70% water and we can’t seem to get enough of this wonderful natural substance responsible for life as we know it. According to a study in the Journal of Nutrition, even mild dehydration may cause symptoms of fatigue, low mood, headache and a lack of focus. Increasing your daily intake of clean, purified water, slowly working up to 2 liters per day can make you feel like a million bucks.
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Meditation for stress; Try to find just 5-10 minutes a day, 5 days a week to do some deep breathing and meditation. It turns out that the frequency is more important for our health than the length of time. Getting into a regular habit can lower your major stress hormone called cortisol, balance your blood pressure and prevent chronic disease. Turn on some relaxing music if you need help to set the mood. It’s worth a try and it’s totally free. By simply adding in one of these new practices each week, you will be better prepared to handle the stresses of this modern day world and you will feel much better as you begin your journey toward a healthier and happier you! References; http://www.panna.org/resources/pesticides-our-bodies http://www.mindbodygreen.com/0-7748/top-10-foods-for-detoxing. html http://www.lifeextension.com/magazine/2007/10/report_depression/Page-01 http://www.healthdiscoveries.net/weight.html http://healthyeating.sfgate.com/vegetables-brain-function6281.html http://www.ncbi.nlm.nih.gov/pubmed/16531187 http://www.canadianliving.com/health/fitness/8_exercises_that_will_boost_your_energy.php http://healthland.time.com/2012/01/19/bad-mood-low-energy-there-might-be-a-simple- explanation/ http://www.lifehack.org/articles/lifestyle/10-benefits-of-meditation-that-you-might-not-know- about.html http://longevity.about.com/od/highbloodpressure/a/Meditation-And-Longevity.htm
Charity Parkinson is a Clinical Herbalist and a Holistic Nutrition Coach. She is very passionate about natural medicine and has been studying in the field for over 15 years, with experience in health food retail, sales, herbal & nutritional education, coaching and clinical consultations. Please visit www.holisticintelligence.net for more information about Charity and her work.
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THE COST OF BEING BUSY YOUR GREATNESS BY BRAD RUDNER
How long is your ‘to do’ list? How often do you catch yourself feeling frantic to get one more thing done? Being busy seems to be more common than ever. “It is not enough to be busy. So are the ants. The question is: What are we busy about?” - Henry David Thoreau As technology improves and it seems like we just get more busy. From getting groceries to driving the kids to activities, from getting a workout in to getting a haircut, from den-tist and doctor appointments to walking the dog and checking Facebook - the days can slip by. I didn’t even include work, family gatherings, catching up with friends, cleaning up, doing laundry or any entertainment. It can seem like you’re treading water, day in, day out.
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Just writing this list makes my pulse increase. Some people actually wear ‘busyness’ as a medal, competing in conversations to prove they are the busiest. If you are a parent, there is a certain level of being busy that will always be there until the kids leave home at least. Still, if you don’t take control of your time and prioritize, ‘being busy’ will take your time and priorities away from you and leave you wondering where it all went. It can also lead to impatience, grumpiness and even adrenal fatigue, which if allowed to run amok results in a slew of other health issues. Let’s change that… 1. Set your priorities correctly - Audit how you spend your time and know what is serving you and your loved ones well. Being busy doesn’t mean you are effective or efficient. Being efficient doesn’t matter if it’s not aimed at things that make a difference. Cut out those things that don’t have a substantial ROI on your health, happiness or don’t make the world a better place. Years from now you’ll never remember doing them any-ways. 2. Release rabbit hole activities - Have you ever caught yourself in a Facebook coma? Lifting your head up after an hour or two, to realize that you were reading and looking at pictures of other people’s shares of cats, dogs, kids and vacations. Did this bring you lasting satisfaction or improve your world? How about binge watching a Netflix TV series? Not a 2-hour movie but 4 hours or more of show after show, only to continue again the next day. When you take stock and minimize time in a passive trance, you open up your days and create glorious space to actual do things you love instead of living vicariously through the screen. The news can seem like an important task but how many op-ed pieces do you need to read or angles of the latest stories do you need to follow to truly feel like you are up on what’s going on? Do you even need to be up on what’s going on? Remember when there was no internet, 24-hour news stations and all there was was the morning paper? Does all this in-formation serve you? Will it make a difference? You can read more about my take on the media and it’s effect here.
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3. Scrap the ‘to do lists’ - Instead, come up with 3 things that have to get done today. No, not four, just three. If you get them done the really important things - then maybe take on a fourth. ‘To do’ lists make you busy and usually get your day started with an elevated stress level. Ask yourself, “how can I be effective?” If you need to run errands, strive to do them with a clear plan and at a time when each one will not be delayed by crowds, traffic, and distractions. What could you do instead that will take you from busy to happy? A simple walk in nature or a quiet cup of tea while you enjoy some music or a pleasure read, can serve you so much better than squeezing in one more thing for the day. 4. Stop multitasking - It has been made crystal clear that multitasking is the enemy of effectiveness and while women are better than men at this, it still detracts from your potential to do one thing really well. It also ends up taking longer with all the added tran-sitions, corrections, and distractions. Absorb the task at hand, be mindful and don’t just get it done. Give it your best. 5. Be selfish - I saved this for last because I knew that some of you would get angry with this one. You always put your kids first. You love helping people. You are kind and generous. That’s great! The world needs more people like you but if you don’t carve out “me-time” then you will burn out. You won’t be able to continue to help as well and you won’t be as patient, caring, loving and attentive as you could be. Just like the safety talk on the airplane states, “first put on your oxygen mask, then help your child”. Stop holding up being busy as a trophy of a life well lived and embrace the moment. Enjoy what you have. Take a step back from the noise of busyness and find yourself, your heart, your deep joy and be great.
Brad Rudner has worked as a wilderness guide, a teacher, and in the medical device industry. Both he and his wife were diagnosed with autoimmune diseases and one of their daughters has multiple severe food allergies. Frustrated with the prescriptions that were offered, he sought out his own answers. Brad has been successful in thriving drug-free. He consults wellness businesses and is a certified Transformation Nutrition Coach. He utilizes nature, nutrition and movement to energize the busiest people in the world, parents, to live more fully in mind, body and spirit. - http://bradrudner.com
THE HEALING POWER OF PETS By Diane Letchworth For some of us, our companion animals have jobs: Think of police dogs, bomb-sniffing dogs, herding dogs, etc. Some dogs help us walk, “see,” or detect changes in our health status. I think some are even trained to sense out cancer before it becomes a serious problem. We’ve had dogs and cats as pets for as long as we can remember, although many of us will argue that cats have yet to be truly domesticated…. But even “barn cats” have earned their keep over the years, protecting grain stores from the predation of mice and rats. So yes, even a cat will “work for food” – if it’s in their own best interests, of course. Many of us have a far deeper relationship with our four-legged friends, however. Some of us even think of them as our children, whether we have two-legged offspring or not. But have you ever considered that your pet might be beneficial to your health? Let’s look at a couple of ways in which our pets can offer us some healing benefits…. First, let’s talk about something we all should be doing: Exercise. Everybody knows that taking your dog out for a walk several times a day is a great way to get some fresh air and movement for yourself at the same time. And you can’t use the weather as an excuse – Fido or Fifi is going to have to, er, “take care of business” regardless of whether you live in Miami or Maine.
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But you can get some exercise with your cats too –
It’s part of the promise we make when we adopt an
mine sometimes prefer to entertain themselves,
animal companion into our lives, isn’t it? I know
but often want me to play with them. Throwing a
that’s how I feel about it….
toy down the hall, spinning around while dangling
In return for years of companionship and love, I
a shoelace … these activities can give you as much
agree to take care of my furry friends – to feed and
of a workout as your kitty is getting!! And cleaning
shelter them, to cuddle and play with them … and to
out the litter box is a great opportunity for getting
be there at the end…. It breaks my heart every time
in a few extra squats….
– but it never stops being worth it! I can always
And then there are the less physical benefits.
thank them for what they’ve given me, and let them
Pets give us the unconditional love that most of us
go with love.
don’t always receive from our human friends and relations. There are numerous organizations that take cats and dogs to visit nursing homes and help brighten the days of elderly people who feel unwanted and isolated. Who hasn’t seen stories of loyal dogs who wait for masters who will never be coming home? Or who lie beside coffins and grave sites because their grief is so profound, and their attachment isn’t easily dissolved…. In the same way, our beloved four-legged friends help teach us the lessons of love and loss, when we have to say good-bye to them. I’ve loved and lost many feline companions over the past 20+ years, and there are those who wonder why I continue to put myself through this process. (None of them are “pet people,” though, if you
On a lighter note, I want to mention the “superpower” of one of my cats, Finn. She has the most powerful purr I’ve ever heard – and when I lay my head against her side, and that motor revs up even louder, I swear it raises my own vibration. Healing powers, indeed!!
know what I mean.)
Diane Letchworth is a Certified Transformational Nutrition Coach, a Certified Gluten Practitioner, and a Certified Reiki Master/Teacher. She is currently studying Nutritional Endocrinology and Aromatherapy as well. She blogs regularly at www.letchworthsisterswellness.com, the website she shares with her sister Debra, who is also a health coach.
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HOW TO MAKE A HEALTHY RANCH DRESSING AT HOME BY ALLISON BREHME One of the most popular salad dressings in America is Ranch. Ranch dressing is one that both adults and kids like! I have to admit growing up, I used to eat the Hidden Valley Ranch all the time. It was so good, but as I got older and learned more about nutrition I realized it was not the healthiest choice. The problem is that most store-bought salad dressings are loaded with hydrogenated oils, MSG, soy, added sugar and other chemicals that are not so great for our body. I was tired of the balsamic vinegar and Italian dressing so I have been on the hunt to find a creamy and HEALTHY ranch dressing to squash my cravings.
The base of this ranch dressing recipe is Vegenaise, which is a dairy-free mayo alternative. Now, before you roll your eyes and leave, you really should give this a try. It actually tastes very similar to mayo and is a healthy alternative. There are many different types of Veganaise and my preference is the one in the light green lid, which is dairy-free, soy-free and gluten-free. I know you are thinking that it’s also probably taste free, but you would be wrong. Using this base plus the coconut milk to thin it out and the herbs make this my favorite ranch dressing alternative.
A I cannot tell you how many ranch dressing recipes I have tried that have just left me disappointed, so I gave up on trying. Recently, I went through an elimination diet and salads were a main staple for my meals. I HAD to come up with something else because I could not stomach Italian any longer. objective and shows all sides to an issue.
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“Ranch” Dressing Recipe: 1/2 cup soy-free Vegenaise 2 tablespoons of coconut milk 1 teaspoon organic dried parsley 1 teaspoon organic dried chives 1/8 teaspoon organic dried dill 1/8 teaspoon organic onion powder 1/8 teaspoon Pink Himalyan Salt 1/8 teaspoon organic black pepper Method: Combine all ingredients in a bowl and refrigerate so flavors can combine. Enjoy! Tips: � Add more coconut milk to thin it out based on your personal preference � Add a squeeze of lemon juice to taste for an extra tangy flavor � Use fresh and/or dried herbs based on what you have on hand � Keep it at a thicker consistency to serve as a dip at your next party What do you think of this recipe? If you know of any other great creamy and healthy alternatives tweet them to me @alisonbrehme.
Alison Brehme is the Founder and Creator of Virtual Corporate WellnessTM and helps businesses retain and recruit top talent, increase productivity and become known as one of the best places to work! In addition, she helps stressed out women in managerial roles how to get beyond the myth that is “work-life balance” while using nature and back to basic solutions here. She is a Certified Transformational Nutrition Coach (CTNC), Certified Corporate Wellness Consultant (CCWC) and published author on various websites such as Well.org, Corporate Wellness Magazine and the Medical Fitness Network.
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SMOKED SALMON BREAKFAST COBB SALAD BY HALEY REESE Directions:
1 Serving (1 1/3 Cup)
For the dressing:
Ingredients:
In a small bowl, whisk together extra virgin olive
Dressing
oil, balsamic vinegar, and both mustard's.
– 3 teaspoons extra virgin olive oil
For the salad:
– 1 teaspoon balsamic vinegar
In a medium bowl, toss the arugula with your
– 1 teaspoon dijon mustard
dressing. Transfer to salad bowl.
– 1 teaspoon whole grain mustard
Top with sliced hard boiled egg sprinkled with salt
Salad
& pepper and bacon crumbles
– 1 cup organic arugula – 1 hard boiled free-range, organic egg – Sea salt, to taste
Add smoked salmon and top with goat cheese. Finish by sprinkling sliced almonds over the salad.
– Cracked black pepper, to taste – 2 teaspoon free-range pork bacon crumbles – 3 ounces wild smoked salmon – 2 teaspoons goat cheese – 2 teaspoons sliced almonds
Haley Reese is a Holistic Health & Happiness Coach who specializes in empowering women who are tired of drowning in depression and are ready to find their happiness so they can live a life filled with passion and freedom! She is a Certified Transformational Nutrition Coach and trained Chef. She invites you to connect with her at www.HaleyReese.com.
ANCIENTÂ SUPERÂ FOOD TURMERIC By Charlie Thakrar
Being of Indian origin, of course I'm going to praise the pants off this ancient superfood. But there is so much more to this culinary spice then just tossing it in a good old curry. Not only is this elixir delicious, trust me it is, but turmeric (Curcuma longa), has long been used as a powerful medicine in the Indian and Chinese systems to aid digestion, lower blood sugar, help obesity, improve liver function, inflammation and even cancer. The main ingredient responsible for these amazing benefits is the active chemical found in turmeric called curcumin In sunskrit turmeric is known as Kringhna, which translates as 'Germ Killer'
So what our ancestors already knew of this quintessential 'Kringhna' spice, modern science now reveals that turmeric is a potent antioxidant, anti-inflammatory, antimutagenic, antimicrobial, and anticancer agent. Amazing how they figured all that out without double blind studies!
LIVE, LOVE AND EAT Can It Help With Weight Loss? Now if the above isn't enough incentive to include turmeric into your diets, then maybe this will. Curcumin may assist the body in metabolizing fat, potentially leading to weight loss. An intriguing study published in the journal Hepatology showed a significant improvement in insulin sensitivity and leptin sensitivity in fructose fed rats, both of which are quite common in overweight individuals. In another study in the European Journal of Nutrition, it showed the anti-inflammatory role curcumin plays in obesity and its related metabolic disorders. Now, many people are not aware that obesity is associated with a state of low grade, chronic inflammation in the body. I Got You Covered! Most studies suggest that curcumin and other spices such pepper, cinnamon and ginger (all in this elixir) have favorable effects against obesity and insulin resistance as well as against the various complications resulting from these diseases. But.....whilst turmeric is many things, it is not a magic pill or cure alone. It's important to try as many health supporting superfoods as we can along with a balanced diet, exercise and lifestyle. Superfoods are supplements to a healthy diet, not substitutes for a healthy diet. However, before you begin consuming this potent food medicine, you need to understand how to fully unlock its powerful healing potential because most of the curcumin you may eat gets metabolized by the liver before it can get absorbed.
So....Whats black pepper got to do with it? Quite a lot actually my friend! Just like in turmeric, black pepper has an active ingredient called piperine. It is this substance that increase's turmeric's bioavailability, as much as by 2000%. Wait let me check my facts......yep 2000 percent. Funny how both black pepper and turmeric, which work synergistically with each other come from the same part of the world. Mother Nature works in mysterious ways.....but I bet Grandma already knew that right? Okay Okay I'll stop now......Sit down, relax and enjoy this immune boosting anti-inflammatory elixir and as always let me know what you think :)
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Turmeric Elixir Makes one 4-ounce jar of syrup Ingredients 4 Tablespoons fresh turmeric, peeled and grated 2 Tablespoons fresh ginger, peeled and grated 1 Lemon, sliced and quartered 1 teaspoons black pepper, freshly ground 1 teaspoon cinnamon powder ½ cup raw honey Mason jar Mix all the ingredients in a large bowl. Pound the mixture slightly to release the juices. Store the paste in a mason jar in the fridge. This can last up to a month. To make the Elixir 1-2 tsp of the turmeric paste 1 cup hot water Mix well and enjoy. I top up water in the same cup up to 3 times. It gets weaker but I get the maximum benefit.
Charlie is a Holistic Nutrition Coach, Culinary Nutrition Expert & a Certified Personal Trainer. Charlie helps clients who struggle with weight loss and hormone imbalances using whole foods and real ingredients, debunking fad diets and teaching you to love healthy and mindful cooking and eating.
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SIX THINGS YOU NEED TO KNOW ABOUT VITAMIN D BY KELLY EMANUEL Feeling depressed? Having trouble losing weight - even while exercising and eating right? You may be missing some key vitamins and minerals, specifically vitamin D. Vitamin D deficiency is very common and may be contributing to a whole host of health issues. Here are some key facts to know about vitamin D. 1. Vitamin D is different from all the other vitamins. You can't get a significant amount of vitamin D from the food you eat. It mainly comes from your exposure to sunlight and/or from taking vitamin D supplements. Your body in turn makes vitamin D into a hormone called "activated vitamin D" or "calcitriol.""(Sources: 1, 8) 2. Low levels of vitamin D have now been linked to cancer (including breast, colon, and prostate), heart disease, weight gain, depression, autism, dementia, just to name a few. See an extensive list on the Vitamin D Council website: https://www.vitamindcouncil.org/health-conditions/ (Sources: 2, 5, 6) 3. Vitamin D deficiency is quite common. Studies give different estimates; some say about 44% of the US population are deficient, while others suggest as much as 80% of US population may be deficient. Just knowing that roughly half the population can be deficient is enough to put this on your radar screen. It's also worth noting that deficiency is more common in those with darker skin, those that are overweight, and those with limited exposure to sunlight. (Sources: 3, 8) 4. Too much vitamin D can be dangerous too. High levels of vitamin D and calcium can potentially cause damage to organs, particularly the kidneys and blood vessels. (Source: 4)
LIVE, LOVE AND EAT 5. You can get your vitamin D levels checked through a blood test. Be specific and ask for a 25(OH)D test as it is the only one that will tell you whether you're getting enough vitamin D. (Source: 7) 6. Other vitamins can be influencing how vitamin D functions. If you have low magnesium levels, it can cause a low calcium level that is resistant to vitamin D and parathyroid hormone regulation. It's possible that you may need to supplement both magnesium and calcium to regain normal function.(Source: 4) Check out the Vitamin D Council website for more quick and easy to read information about the importance of vitamin D. Sources: 1. https://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d 2. http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-why-you-need-vitamin-d 3. http://www.ncbi.nlm.nih.gov/pubmed/21310306 4. https://labtestsonline.org/understanding/analytes/vitamin-d/tab/test/ 5. http://www.webmd.com/diet/guide/vitamin-d-deficiency 6. https://www.vitamindcouncil.org/health-conditions/ 7. http://www.vitamindcouncil.org/about-vitamin-d/testing-for-vitamin-d/ 8. http://ajcn.nutrition.org/content/87/4/1080S.full
A Kelly Emanuel, MPH. Kelly Emanuel is a researcher and writer based in the New York City Metro area. Her work primarily focuses on special needs, food allergies, vaccines and holistic health. She has extensive experience in the healthcare space; she is currently working on her first book that is due out in 2017. More information is available at:: http://www.kellyemanuel.com
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TEACHING KIDS TO HAVE A HEALTHY RELATIONSHIP WITH FOOD BY KALPANA PATEL
People face challenges with weight, body image,
3. Teach the children to Eat meals slowly.
overeating, binge eating, emotional eating and
When we rush through our meals or when we are
much more. Parents play a huge role in the kind
not mindful about our eating, we don’t digest the
of relationships kids end up having with food.
food well because we are in stress response. Our
Parents can help children to have a healthier
brains do not register the process of having eaten
relationship with food by being mindful
when in that crazy rush. This can lead to reaching out for something to eat right after having had a
1. Try and have meals together.
meal.
Due to the lifestyle now a days, it is not possible to have all meals together as a family. But if we
4. Educate them that “healthy fats” are
can have one meal together, that can become a
actually good.
time the family bonds and more than just a
Avocados, nuts, seeds, ghee (clarified butter),
process of eating, it can become an act of
coconut oil and olive oil are great for the skin, hair,
nourishment.
nails. Avoid “low fat” or “fat free” products. Have the real thing. Avoid artificial sweeteners. Include
2. Many parents are constantly going from one
lots of vegetables, proteins and good
diet to the other.
carbohydrates in your meals. Avoid processed
Children role model what they see. If parents eat
food as much as possible
“healthy” as opposed to “being on a diet”, the children grow up learning that eating healthy is the way to be.
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5. Eating on the go has become a lifestyle now. People are grabbing fast food and eating while driving or walking to work. The kids learn to do this themselves by grabbing a muffin or sandwich while heading out the door to school or play. Teach them not eating on the go by practicing yourself to sit down, be calm and mindful and grateful for the meal you have in order to make that a nourishing meal. 6. Make meal times happy and fun by involving the kids in cooking or setting the table etc. Get them to see how fresh food and healthy ingredients are so important for our health. Try to save any discussion about what is not working in terms of grades or behavior for later.
Kalpana is a certified life coach (ICF) , a certified eating psychology coach certified at the Institute for the Psychology of Eating and a Certified Transformational Nutrition Coach (CTNC). Her main goal in her coaching practice is to help people to love themselves "now" as opposed to waiting to do that only when they "get there." Getting there could mean different things for different people: Getting the perfect job, reaching the perfect weight, finding the perfect life partner. By loving themselves unconditionally, they are placing the key to their happiness in their own hands. She has a true passion for helping people cultivate unconditional love for themselves, and helping people to form healthy relationships with food.
By Melissa Angley
A Impossible or Impossibly Simple? It sounds impossible. Your body, mind and spirit can transform radically with a simple practice. You don't even have to implement it perfectly to reap the benefits. When I discovered it, all I knew was that I needed to change my body. I had spent the past year-and-a-half living in sweatpants and loose tee shirts. I had broken my back at work, and my new job was physical therapy. I didn't know my dress clothes didn't really fit anymore because I had no need for them. One night, during a heated argument, my husband spoke the truth I wasn't really ready to hear- I was fat.
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Something Has to Change I was aware that things needed to change with my body because I was dealing with such intense chronic pain. I was definitely not happy with my body, or the way I looked. This ugly argument started me on a journey trying and failing many different weight loss methods. I would faithfully begin a diet book, throw out everything in the kitchen that didn't fit the new guidelines, and go grocery shopping. I’d have my meal plan ready, and begin implementing everything to perfection… for four days. Then, I’d get in a weak spot, “cheat” and throw the whole idea on dieting in the trash. I repeated these efforts with book after book from the diet section of the bookstore. I’d borrow materials from friends and family who had tried other weight loss programs. Still, nothing was working and my body was worse for the attempts. By this time, I was beyond cynical about the state of the diet and weight loss industry I thought for sure the goal was actually to keep me fat so they could sell more books. Cynical. Then, I found something that was truly different. A Better Way- the Holistic Approach Determined to find my way, I kept searching. What I found was something really different- a holistic approach to nutrition. “Holistic” was a new term for me, so if it is a new term for you, it means incorporating the whole of a person.
The holistic approach to nutrition encompasses nourishing your physical body, improving your mindset and supporting spiritual growth. This discovery sparked an amazing journey for me. One of the most impressive tools I learned through that holistic nutrition program for weight loss was the power in mindfulness. Mindfulness is the very simple practice of experiencing whatever you're experiencing to the fullest extent. You simply focus your mind and all your senses into the present moment. It's like the difference between channel surfing on the television and tuning into a big cinematic event. Instead of quickly clicking through your list of usual TV channels, you’re tuning with hopeful expectation- you dim the lights, make sure you're in the best seat to watch and everyone in the room is totally quiet. Be fully present with your life and the enjoyment becomes rich and abundant. The other aspect of mindfulness is embracing the concept of non-judgement. You ditch the cycle of negative thoughts and the inner mean-girl hate speech- “why did you eat that junk… again?!” “You’re always going to be fat. Just watch.” Instead, you make your choices and receive the consequences of those choices without the harsh self-talk. You embrace the role as a curious observer, like a scientist holding experiments. I really needed to stop judging myself as a failure every time a diet program ended up in the trash. My self-confidence needed a new approach, so I took another shot.
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The concepts of mindfulness can be applied to
Another reason to eat mindfully is that the
any part of life, but I found real power when it’s
practice can work with any type of food and any
applied to a behavior that is regularly occurring-
type of diet. I believe that each person has an
like eating.
individual ideal diet, and the one-size-fits-all approach from the diet industry has done a great
The concepts of mindfulness can be applied to
disservice for people trying to figure out what
any part of life, but I found real power when it’s
works best for them. Mindful eating helps you tap
applied to a behavior that is regularly occurring-
into your ideal diet and rests on the idea that
like eating.
you're capable of figuring out what works (and
Mindful Eating: When Practice is better than
doesn't work) for you. Finally, a food plan that
“Perfect”
complements my intelligence instead of making
The practice of integrating mindfulness into your
me feel inadequate!
food experiences is remarkably transformative. This is especially true if you're typically eating
I love sharing mindful eating skills with people
meals in under 20 minutes, grazing while driving,
because they don't have to invest a lot of money
and watching TV. Also true if you’re noticing you
to begin. Other solutions for changing how you eat
choose foods differently when you’re stressed,
and improving your health carry ongoing costs like
you’re experiencing unbalanced digestive system
gym memberships, buying supplements monthly,
cues like diarrhea, stomach cramps, constipation,
and meal ordering services. Still others require
or are constantly finding yourself in a mental
initial investments for new kitchen tools, books or
conversation around your food choices.
online programs- these costs can add up quickly!
A This is a skill set that is incredibly simple to use.
Personally, my introduction to mindful eating
My favorite part is that you don't have to do it
helped me melt off the excess weight, regain
“perfectly” to reap the benefits. That's why it's
mental focus and energy, identify my ideal diet,
called a mindful eating practice and not a mindful
and stop the draining internal battle with food.
eating perfection!
Others in the Living Mindful Eating community are
I needed to find a method that finally had some
experiencing more peace and balance, setting an
grace infused. Even the systems that call for
example of a positive relationship with food for
“cheat” days imply that you’re doing something
their kids, learning about how to enjoy former
wrong or naughty when you have an indulgence.
trigger foods without being controlled by them,
No thanks, I moved to a judgement-free zone.
freeing themselves from food addictions and many more benefits.
LIVE, LOVE AND EAT Love Your Plate- Take the Challenge
Day Three- Chew three more times. The final day
If you’re ready to get started with mindful eating,
of the challenge, figure out how many times you
here are 3 simple steps that will change your
normally chew your food whether it’s 3 chews per
relationship with food forever. These steps are
bite or 15, and add three more chews to each bite.
part of the Love Your Plate: 3 Day Mindful Eating
Chewing is the first phase of digestion, and it helps
Challenge I created with Jenny Cleary, CTNC. Each
your body access all the nutrients in the food
day, focus on a single, simple aspect of mindful
you’re choosing. Breaking down your food just a
eating as described below.
bit more will pay dividends in your health as well
Day One- Eat one beautiful food. We define
as increase your enjoyment of that delicious dish.
beautiful food as seasonal, organic, unaltered, local and delicious. If you don’t eat anything that
See, I told you it was simple! If you would like to
falls into those categories, choose just one
build a mindful eating practice and gain some of
quality to focus on during the challenge. If you
the benefits listed above, you can make a
already incorporate one (or more) of these
commitment to yourself to practice being mindful
qualities in your diet, challenge yourself by adding
at meal time. You can get involved in a community
an additional quality to one food choice on Day
like the Living Mindful Eating Facebook
One. This is a “choose your own adventure” kind
Community to connect with others working
of challenge.
towards that same goal.
Day Two- Take two breaths. Before you start your meals (including snacks), in between each bite,
Take the Love Your Plate Challenge, and let me
and to close each meal, take two breaths. This
know how it helps!
helps you more fully experience the present moment, enjoy your food, and slow down your meals. You’ll be able to more accurately assess when you’re full and learn to stop before you overeat.
Melissa Angley, CTNC, is on a mission to serve people ready to transform from surviving to thriving with chronic pain, and a team member at Living Mindful Eating. Living Mindful Eating is a dynamic online support community founded to spread the practice of mindful eating to all who are ready to love their plates and dump dieting. When she’s resting from her mission to change the world for the better, Melissa enjoys time with her family including her husband, babydaughter, and 4 furkids at her home outside of Richmond, VA. If you’d like to learn more about her work, head to melissaonamission.com or send her an email at melissa@melissaonamission.com.
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I HAVE TRIED SO MANY TIMES TO LOSE WEIGHT BY BERNADINE OTTO
AI hear this a lot, women who wants to lose weight and just give up after 3 days or have no confidence that it will work this time around. For many women, losing weight is the most difficult challenge in their lives. Many women lose a few pounds but gain all the weight back after a year. You are not alone Why? because I have been there, many, many times before. 1. Be positive Think of losing weight as a positive experience not a negative one. If you approach weight loss with a positive attitude you will see such a huge difference overall. 2. Journaling Write down any obstacles that you experience in previous attempts to lose weight and try to come up with strategies for dealing with those obstacles that were standing in your way. Or get a health coach who can help you discover how spiritual practice can fill your soul and satisfy your hunger for life. Get the tools and experience that you need to transform your body on not just eating the right foods but also working with you on healing inside. 3. Set realistic goals Focus on changes in and outside your body. Don’t focus too much on weight changes. This is where everything falls into place.
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4. Small Changes Love this one, yes, make small, not drastic changes to your lifestyle. Going at it to intense can make you uncomfortable and cause you to give up. Take one step at a time, you've got this!! 5. Accept Accept that you will have setbacks. “Believe in yourself because you are so worth everything in life” Instead of giving up and say I can’t and will never lose weight, say this instead, I can and I will. Just get back on that wagon.
Bernadine Otto is a Certified Transformational Nutrition Coach & Author of the forthcoming book The 6 Week Summer Shrink Program. She is the creator of the 3 Week Flat Tummy Method and an EFT Practitioner. She helps women lose weight, find their worth and believe in themselves again. She works with women who are tired of dieting, losing weight and gaining it back, and women who have a negative body image. She teaches her clients to eat better, not less. http://www.bernadinesthebodyshrink.com
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