Author Archive for Monika – Page 3

Eating Light

05/29/13 Monika Comments (0)

The Sun Season is upon us. Here in Southern California where early March or mid December can also bring balmy 90 degree weather; it is sometimes hard to distinguish summer from any other season.  We therefore need to be even more diligent on how to take care of ourselves with heat and sun beating down upon us throughout the year.    Summer is definitely a time to shed clothes, and for some also shedding some pounds as well. This bathing suit season prompts us to get our bodies in tip top shape which means eating right and exercising appropriately.  Many come to see me for my successful weight loss programs throughout the year but I especially have a surge this time of year.  Getting into those shorts, skirts and bathing suits can certainly be a big motivator to lose those extra 5 or 10 or more.

Eating Light 

There are so many fresh great foods that you can enjoy at this time of year.  Fresh fruits and vegetables are chockfull of nutrients.  Here in Southern California, we are very lucky to be able to pick so many fresh fruits and vegetables from the vine, tree or ground – some all year round.  Daily fresh salads are  a big favorite summer fare for many.  Fill your salad with a wide array of fresh garden vegetables not just lettuce – add some fresh tomatoes, fresh herbs, cucumber or radishes.  One of my all time favorites in Greek Salad with tomatoes, cucumber, red onions and kalamata olives.  I even like to top it off with walnuts for an extra crunch and add an olive oil and apple cider vinegar or balsamic dressing.  This salad is so refreshing – just the thing for a hot summer day or evening.

Summer is also a very social time of year – more family get-togethers and vacations.  You may run the risk of putting on some weight if you over indulge – so stick with lighter meals. Visit your local farmers markets where you will find all the vegetables you can imagine.  Or even better still plant a garden filled with vegetables and herbs and you are set for many months to come. Even though the U.S. government’s 2005 dietary guidelines indicate four-and-a-half cups of fruits and vegetables each day, I recommend you increase it to 6-8 ½ cups each day.   Add some vegetables to every meal they will give you even more anti-oxidant and phyto-nutrient “Omph” throughout your day.   All fruits and vegetables are good sources of antioxidants, vitamins and fiber.

Here are some examples

Oh those Yummy Tomatoes and Peppers Who can resist a juicy summer tomato – loaded with Vitamin A, C and Lycopene.  Lypcopene from cooked tomatoes has shown to help with prostate health.  Recent research indicates that lycopene also reduces the LDL “bad” cholesterol therefore making it a heart healthy nutrient.  All peppers contain the antioxidant beta carotene which is powerful immune booster.  Both tomatoes and pepper are high in vitamin C.

Those Little Bundles of Goodness – Berries!

We hear so much about the importance of berries these days – blueberries, raspberries, cherries, blackberries, boysenberries and the list goes on.  They satisfy your sweet tooth and are rich in nutritional bonuses, such as vitamin C.  In fact, strawberries have the highest amount of vitamin C of the berry family.  Berries by their very nature have skins that protect the vulnerable fruit inside from damage, sun radiation and infection.  This gives them incredible antioxidant protection for those who consume them.  With their high fiber content, berries also very helpful in lowering cholesterol.

Smoothies for Everyone!

To eliminate the need to overindulge in ice cream when it’s too hot – how about something less caloric and very nutritious.  Try a smoothie – add some yogurt, ¼ banana, some berries and a couple of scoops of high quality protein powder and – Voila – a wonderfully rich, creamy, fruity and cold beverage to satisfy your summertime cravings.  You can even add a few nuts or nut butter i.e. almond or peanut butter to give additional flavor, a little crunch and some added nutrient value.  Make sure you use a plain yogurt without additional fruit on the bottom which usually contains more sugar than you need.  Of course a good yogurt will also give you those extra good bugs that help your immune system stay healthy.

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Categories : Diet
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No Fooling Yourself… The 5 Myths Behind Think and Grow Thin

05/27/13 Monika Comments (0)

Nice idea  – wouldn’t it be great to just think yourself thin?  I don’t think we are that evolved yet to actually manifest this – we need to take action – so many of us don’t know what to do or maybe we actually do know what to do but simply can’t do it for one reason or another.

Myth #1 – you really can be thin and healthy without exercise or how about the opposite – you can be thin and healthy only with exercise and get away with eating whatever you want. Wrong – both matter when it comes to sustaining health – long term.

Myth #2 – Eat small portions. That’s half right – but if you are only eating carbohydrates in those small portions – well that can be a problem. If that is what you are doing then you will never be able to maintain your weight loss as you have lost muscle and not actual fat.  You want to lose weight in the form of fat loss.

Myth #3 – My husband or wife likes me just the way I am and if I change they will feel uncomfortable.  This is often a true hard fact that those close don’t really want us to change because they will have to change as well – or so they think.  However, this is no reason to refrain from going after what you want – ever.

Myth #4 – At social functions in order not to insult the host I must eat what they serve – everything and all of it!  They may not invite me back or what will they think of me?  Fear of loss of a friendship or family relationship can be an interesting motivator to do the wrong thing for yourself.  If your loved ones are thinking this –maybe your relationship might need a little improvement in honest communication.

Myth #5 – I need to eat packaged foods because I’m not a cook.  You don’t need to be Julia Child – you can eat clean, wholesome and fresh very easily – and I do mean easily.   Here’s an idea – some chicken or fish with steamed broccoli and carrots and a small green salad with pine nuts and red peppers – easy – right?

Many myths to be busted …stay tuned for more…

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Your NEW Story

05/24/13 Monika Comments (0)

In our last E-zine, I wrote about finding your voice – your gifts. Hope you have been doing some inventory and discovering how precious you are!

Losing one brother and almost losing another 3 years ago has made me realize that not only is life too short and that you should go for it – but also I realized who we meet along the way is who we actually become…

Let me explain.  Everyone you meet contributes to your very essence, your story, your life and who you are becoming.  You connect with some more than others – they matter to you and you matter to them in some way – if only for a brief moment or for decades.

If you have had a past that still haunts or people in your past that hurt you, it’s time to re-write a New Story.  As Paul Simon’s song Re-write suggests“I’m working on my rewrite, that’s right.  I’m gonna change the ending”.

Yes, that’s right you can re-write it any way you want.  As you begin to write – cherish the good and focus on what brings you or has brought you joy and peace.  What gives or has given you a new perspective – a new view on your life and yourself…? During this Holiday Weekend get out your pen and start to explore.

I just watched Oprah’s last show today (recorded). I was certainly touched and inspired by her words.  She spoke about having your destiny and that what you may be doing right now is YOUR platform. Who you meet along the way – who you influence – whether it’s 1 or 10 or 50 people – is just as significant as the millions she’s able to reach.  You have influence – you matter to them and they matter to you.

As you begin re-writing your story, here are 3 Questions to ask yourself:

#1  What was the best part of your childhood… what mattered?

#2  What were your favorite games and past-times…did they matter and how?

#3  Who did you hang out with…who mattered?

Have fun and have a wonderful Memorable Memorial Day Weekend!

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Can Your Kitchen Be Your Pharmacy?

05/22/13 Monika Comments (0)

I have written in the past about Hippocrates the Father of Medicine’s famous words “Let Your Food Be Your Medicine”, but I want to take it even further and make such a bold declaration practical for you.

As well as making your food be your medicine you can also make your Kitchen Your Pharmacy as well as your food be your medicine.  By giving the foods you choose to nourish your mind, body and spirit the utmost respect they deserve there’s a good chance you’ll maintain your health for a very long time.

I was inspired to write this article because of an unusual dish my husband created over the weekend – we called it “Watermelon Salad”.  I posted the concoction on Facebook and got some interesting responses.  Yes – a Watermelon Salad is a strange but delicious combination of delicate flavors (see recipe below).

So what’s in your Kitchen?  Is it filled with healing ingredients?  A good clue in answering that question would be asking yourself how comfortable you’d be if I were to come over for a Kitchen Inventory er… I mean a Visit…

If you’re shaking in your stilettos or adidas right now, there’s probably a good chance your kitchen isn’t quite up to snuff even by your standards.

So here are a few tips to help you in advance –
before I come over for that Kitchen “Visit”:

Tip #1  Is Your Crisper Empty?:  If its empty that’s a good sign that it’s time to go shopping.  Your crisper should be brimming full of fresh produce and not be a “science project” as a friend of mine used to call her aging vegetables supply.  Make sure you rotate your vegetables and try and use as many of them on a daily basis.  If you are lucky enough to have an extra fridge in your garage like we do – you can store some of you fruits there.  I store my extra grapefruits, apples and oranges there.  They last longer than vegetables usually, so I stock up on them and keep them separate. One of my favorite mottos is: Veggies are your Best Friends! I hope it becomes one of yours, too.

Tip # 2  Salt is not a Spice:  If you are needing to refill your salt shaker every week there’s definitely something wrong.  Salt should only be used when cooking to bring out the natural flavor of food not to cover it up.  NaCl (Sodium Chloride) or table salt is not a natural food item.  Even if you are using sea salt, remember to use it sparingly – a dash is all you need.

If you want added flavor start incorporating real spices and herbs into your cooking instead.  Fresh basil is wonderful and has a calming effect on the mind.  Cinnamon isn’t only added into desserts – it can be added to savory dishes as well.  It adds interest to a dish and it’s also beneficial for balancing blood sugar.  And for those brave souls – I am one of them – curry or turmeric is an excellent spice adding pungency and heat to a meal.  These 2 are known to help reduce inflammation in the body, clear up sinuses and aid digestion.  Experiment and start slowly when adding new spices and herbs to your food.

Tip #3  Ever Heard of Therapeutic Vinegar?  Well there are culinary vinegars like balsamic, red wine vinegar and a myriad of gourmet combinations.  But one hails as a therapeutic vinegar and that’s  Apple Cider Vinegar. When my clients work with me Apple Cider Vinegar is usually something I recommend they start using immediately and often on a daily basis.  They report that it has a sort of cleansing effect on them.  It is well researched that for most people it helps with their digestion.  Unless you are suffering from digestive inflammation due to an ulcer or gastritis Apple Cider Vinegar is safe, tasty and an effective digestive balancer.

Tip # 4  It’s Not Only the Food:  Not only is what you eat important, but how you eat is equally if not more important.  If you are eating your meals standing up, in a rush, washing your food down with liquids, in a heated conversation – all of these activities will have a serious effect on how well you break down the foods you are consuming.  The more stressful your environment, the less beneficial your meal.

Stress will increase cortisol, decrease proper digestive function and impair how important nutrients get absorbed. Without these nutrients you will not be feeling good for long.  Make your meal environment as stress free as possible.  Believe me, it matters. I have seen many of my clients suffering from all sorts of digestive discomfort, and by doing this simple fix they actually become more relaxed, healthier and happier.

Tip # 5   Overhaul the Bags and Boxes:  If you have a predominance of bags and boxes in your pantry or cupboards it’s time to haul them out and give them away.  Let’s face it, most of the foods found in these types of packages are usually not fresh or wholesome.  Unless they are nuts and seeds – which should probably be stored in your fridge not in your cupboards – they are most likely snack foods loaded with either sugar, gluten grains or some other synthetic ingredient which is not healthy for you or your family.

Not only should your Kitchen Be Your Pharmacy filled with healing foods and beverages, but your food should come from the garden, trees or vines –  from nature in general.  That’s the secret to making  Your Kitchen and Your Body Healthy for a long time.

Here’s my husband’s “Watermelon Salad”… Ever thought that watermelon couldn’t be heated well think again…

Watermelon Salad

Grill ½ c onions

Add  2 cups fresh watermelon

Add ¼ cup dried cranberries

Add ¼ c. pine nuts

Cook for about 15 minutes

Add 1/2 c. cubed Feta Cheese

Cook for another 10 minutes

Let sit for a few minutes

Enjoy warm or cold

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4 Simple Healthy Steps to Saving Time

05/20/13 Monika Comments (0)

In these times everyone wants, and perhaps needs to, save time and money – right?  Well, eating the way we recommend at Coaching For Health not only ensures better health, leaner bodies and loads of compliments but guarantees that you’ll save money and time as well.  As Olivia, a client of mine, once said “I have been able to save so much money these past 2 months by simply bringing my lunch to work and by not picking up unhealthy afternoon snacks from the vending machine – that I’ve actually saved enough money to go on a weekend trip to Catalina with friends.”  Or how about Vicky’s comments: “My husband and I stopped going out to restaurants – instead of 3x- /week it’s maybe once or twice and sometimes not at all!  I saved enough money to go on a shopping spree so I can buy some new clothes. Since I have gone down 2 dress sizes, I am rewarding myself in very different ways now.”

You see – eating within a caloric “budget” can prevent overeating or choosing the wrong things to eat.  Eating fresh, clean, whole and green just makes good sense and makes you feel so good about yourself.  I encourage you to try as much as possible to stay away from foods that come in bags, boxes and any other types of packaging as they will cost your waistline and your pocketbook much more in the long run.  There’s not a lot of nutritional value in packaged foods, unfortunately, certainly nothing like the value you would find in real whole foods.  Eating out less and eating at home more let’s you have more control over what and how much you eat.  I often here clients mention they eat less when they go out to dinner and more when they are at home.  And I also hear the exact opposite from others.  The bottom line is to identify your trigger foods and environments and then manage them appropriately and you may need expert help with this piece of puzzle.

Here are 4 Simple and Healthy ways to Save…

#1   Be good to yourself.  Don’t beat yourself up if you are not behaving perfectly – you were not put on this earth to be a robot and to do everything by the book.  You are here to experience, learn and to get comfortable with yourself and your own skin.  Being hard on yourself can waste valuable time and energy.  Eating balanced and healthy meals can actually help improve your self confidence and self esteem.

#2  Eat your greens. By this I mean – eating fresh fruits and vegetables – any and all are good for you!  Natural enzymes are still intact when you eat fresh and from local growers.  Visiting your local Farmers Markets or growing your own is also more cost effective and you will be benefiting from the rich inherent nutrients in the foods themselves.  It helps to maintain good health when you are getting the most out of what you are eating.

#3  Create a calm, peaceful and nurturing environment when eating. This may be a difficult feat in our fast paced world but it’s essential to at least attempt to eliminate as many distractions as possible when eating.  Turn off the TV, play beautiful music in the background, respect your food and give thanks.  I know, I know – not a simple feat – but allow me to plant some seeds for your next meal.  A relaxed environment will create better digestion and save on possible problems like acid reflux, overeating (and thus weight gain) and bloating.

#4  What about Vitamin L?  Yes, Vitamin Love absolutely but let’s not forget about the other Vitamin L – Laughter! An often overlooked health habit laughter is just plain good medicine for the body and soul and needs to be incorporated into a healthy lifestyle.  Debilitating diseases have often been eliminated due to this one simple ingredient.  Yes, laughing or lack of it can be a habit.  Finding things to make you laugh, be light and happy – it can be as economical as watching a funny movie on TV versus an intense crime filled drama!

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Nourishment

05/17/13 Monika Comments (0)

I just recently read from the I Ching the following:

“Nourishment refers to more than a healthy diet. It is the care-giving function. Eating properly implies care for oneself; providing healthy meals in the home is a sign of caring for the family. The writer of a great book or composer of an inspiring piece of music also provides nourishment, by caring deeply about the quality of his or her work and offering it to the world.

We can know others by observing what they choose to nourish in their lives. Do they properly feed and develop their bodies? Do they cultivate their spirits, their intellects, their moral values? Do they nourish and care for those around them? If so, to whom do they devote their energies? The most successful people are temperate in eating and drinking, thinking and dreaming. They strengthen the world by nurturing everyone’s higher nature.

Pay heed to your thoughts and impulses, ignoring those that undermine a healthy and persevering attitude. A wise person is temperate in the consumption of food and drink, because to be otherwise only leads to discomfort; the fact that temporary pleasure may precede the discomfort does not influence the person of mature character. In the same way, be discriminating in your words and actions, lest a desire for temporary advantage lead you to cause pain for yourself or others. Enrich your character and you will naturally nourish everyone around you.”

Profound – isn’t it? I couldn’t have written this any better. I wanted to relay these ancient words of wisdom to you. I have often said that it’s not only what you eat but how you eat. How you prepare your foods, even in shopping for those items, will nourish your body, mind and soul. How soothing and comforting it is to slow down and sip a cup of tea – allowing yourself to relax for a brief moment – to collect yourself. Or even cutting up your refreshing watermelon. See the color and freshness and imagine how juicy and perfect it will taste! Or getting to bed a little earlier than normal – shutting off the computer long before bedtime – so your mind can be rested and ready to sleep versus being stimulated – that makes falling into a sound sleep much more difficult. How about the simple act of buying yourself some flowers? Or you can simply walk outside into your yard and cut a beautiful bunch of roses – there they will be for you to look at throughout your day … inhale their sweet scent.

I know you are probably getting the idea, right? Nurture, nourish and comfort your body, mind and spirit today, now …

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Envisioning Your Lean & Healthy Future

05/15/13 Monika Comments (0)

As many of you know I have been using Vision Boards as a personal development tool for myself as well recommending it to you for years.   It is a powerful technique that can help clarify your goals, priorities and dreams and can perhaps reveal a strategy on how to accomplish them. Vision boards are now being used increasingly in corporate and business environments for team building and leadership development as well. This magical tool can help you engage your imagination, creativity and the child within.

By using images and words found in magazines you create a collage-like picture filled with things that appeal to you. You can gain better insight as to what kind of future you’d like to have and what’s important to you.  These images can often inspire certain feelings, giving you the essence of what you want to create – for example, maybe you want more quiet time so you pick a picture of a beach scene, or you want more freedom so you pick a picture of a plane or an eagle in flight.  You can choose whatever you like – what’s important is that it means something to you.

When putting your Vision Board together, try not to analyze or think too much about the images you’ve chosen.  Don’t try to be perfect – just allow your right brain – your creative and imaginative side – to have free rein.  By doing this, you are letting your playful and uncensored self tell you not only your most obvious wishes, in visual form, but perhaps some inner yearnings you didn’t even know you had…

I enjoy incorporating Vision Boards into my sessions.  When helping you with your health and wellness, I often recommend this fun and powerful tool to help you visualize what you want.   I often work with many who want to lose weight, the Vision Board process helps to envision that future self – how you’d like to look and feel.  Even after losing weight, this tool can help identify a new leaner self image versus an older outdated image that is no longer applicable. Even when you are stuck, this process can often provide an authentic solution to a problem.  The psychological healing benefit of the Vision Board process is immense.  It can take you on an inner journey and often gives you a wonderfully creative roadmap.

Vision Boards actually help you access another deeper sense of what’s possible.  Often when you see it and feel it – that “it” can often be created in your life. For example, I had a client who was a film producer. She started working on her Board and saw herself in a suit, executive office and being surrounded by co-workers.  She was surprised these images came to her – as her life as an Independent Film Producer was nothing like this.  It excited her though and 6 months later she found herself working in the financial industry and you guessed it wearing a suit, and all the rest.  So you never know what your Vision Board work will reveal and where it will lead you.

Don’t stop envisioning what you want whether it’s a leaner body, seeing yourself waltzing into that holiday party perhaps – all eyes on you – looking and feeling fantastic.  Go ahead – find the image in that magazine on the coffee table right now– HAVE FUN!

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It’s Ridiculous!

05/13/13 Monika Comments (0)

It’s ridiculous when you think about it!  All this time you may be thinking I don’t have any willpower, I’m a failure at eating properly, losing weight, staying away from the cookies, succumbing to my temptations – what’s wrong with me? You cry out!  Well, it may not be your entire fault.  Yes, that’s right.  Choosing the foods you do may seem like it’s always your choice.  But when you are experiencing some uncontrollable, addictive behavior, the foods that you are choosing may actually have a lot to do with your cravings.  You seem to start eating these forbidden foods and then you just can’t stop.

Unfortunately, the very nature of these types of foods is what prevents you from stopping.    The high sugar, high fat and high salt contained within most foods you purchase in packages or even in restaurants are inherently damaging to any concept of self control.  Remember the movie “Super Size Me”?  Again, the very nature of the food business is to you keep you hooked – so you eat more and eat more of the wrong, unhealthy, addictive items.  The portions add up and so does the frequency.

Eating cleanly and healthfully requires commitment and making the firm decision that you need help and are willing to do whatever it takes to stop this madness.  Here are some simple tips to get you started into Eating Sobriety, so to speak.

#1  Portion Size.  I know, it’s easier said than done.  It requires diligence and awareness.  It also requires you to slow down and taste the food you are eating.  Savor it and appreciate what this food is giving you.  Ask yourself – is this food giving me the Gift of Life?  If not, why would you eat this much of it or any of it all?  A profound question to ask yourself, which is not often asked before, during of after your meals.  But I would urge you to consider what and how much you are eating rather than being oblivious to what’s on your plate and subsequently in your stomach. Also, by not eating meals throughout the day, you are much more susceptible to overeating at any one meal.  So balance your blood sugar and eat your 3 main meals everyday.

 #2  Eat your Greens. I pride myself as being “Green”.  For years of course, I’ve been saying eat your greens.  But that’s not all – eat your reds, yellows, purples, blues, etc – you get the idea.  A whole and natural food, unless it has food dye in it, has an amazing, vibrant color.  Real food looks Real.  If its too bright, too intense – maybe an additive has been added – so avoid it altogether.  What creates the enticing and healthy color of foods are the rich natural pigments and various nutrients like flavenoids for example.

#3   For now, stay away from ALL Packaged Foods. As you get started in your journey of healthy eating stay away from all foods in bags, boxes and cans.  Reading labels can be confusing so to begin with, to make it easier, stay away from packaged foods.  And to let you know anything in bags and boxes is never really a true friend anyway.  They are usually filled with excessive calories and artificial ingredients that you just don’t need.  Choose fresh, real foods most, if not all of the time.

#4   Forgive yourself. Beating yourself up or letting others do it for you does not work – ever!  You are a good and well meaning person and deserve to be treated with the utmost respect.  Eating well and staying on track is a clear way of respecting yourself.  If you wander off track and find yourself wrapped up in some unhealthy habits – forgive yourself and start again.  It’s like learning to walk – see that you are making progress one step at a time and know that you will fall down on your way to integrating your new habits – it’s part of your growth – remember baby steps…

#5  Don’t be fooled – Stay Aware.  Denying something is happening will not be the best strategy for you.  Overlooking things you seriously say you want to change and postponing them will only keep you stuck and keep you in a perpetual state of disappointment and frustration. You will never take ownership of your wants and dreams and they will remain in the wishful thinking category of life.  It’s actually a great way to stay stuck and not take responsibility for an area of your life that is not working for you.  We can fool ourselves often – trying to protect ourselves, usually unconsciously, from taking a real hard look at ourselves and the lives we say we want but don’t believe we can have.

#6  Get help.  If you really want to accomplish something it’s worth getting the expert help you need.  Trying to build a house on your own, unless you are a contractor, is ridiculous.  Building a solid foundation filled with healthy, stable and long lasting habits requires a blueprint and someone to help you.  I have seen many over the last year or so try to accomplish their health and weight loss goals on their own.  I’m sorry to say, they have been unable to and remain the same a year later still frustrated and considering desperate measures to gain control of their eating.

#7  Step away from the Table. If your eating environment caused you to overeat change it.  Shake it up a bit and find a new place or ritual to help stop your associations with overeating or eating the wrong foods.  Whether it’s a place in your home or at work or your favorite restaurant – keep your eyes open for a reflex  behavior.   Remember you are attempting to change your behavior which means eliminating potential triggers that take you down the wrong path Remove the exterior stimulants that cause poor eating decision making.

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Even You Need to be Mothered

05/10/13 Monika Comments (0)

Is it possible to Mother yourself when Mom’s not available or nearby?  I say yes.  I think the best thing your mother can do for you is to teach you how to mother and nurture yourself.  But let’s face it – it’s a skill, a talent and a gift.  Doing this kind of self care requires commitment like that of a mother.   But as an adult, it is the #1 thing you need to become adept at.

This Mother’s Day, while showering or being showered by attention, think of how you can become  more self reliant in the self nurturing arena.

Secrets to Get YOU Started on Your Nurturing Journey:

Secret #1 –Reflect:  Do you have time to reflect and think things through or are you always harried, frazzled and stressed?  Well if you spend most of your days in this anxiety prone state, you will not be on the road to long term health.

Learning to slow down and say no to all the distractions which take you away from your true self – your true core – will re-generate and honor your beautiful nature and soul.

Sounds like foreign territory?  You must learn to nurture yourself by creating time without pressure (one of my new mottos) and taking the time to give to yourself – even just a little.

Secret #2 – Journal:  I love to write. I find it a source of grounding, clarity and a place where my imagination can run free.  I get to work things out on paper.  It’s a safe and uncrowded place for me to explore and be as honest as I possibly can with myself.   I know you may not find this easy to do and may in fact run from the mere mention of sitting down to write out your deep and most private thoughts.  You scream out “I have no time, someone might read it, and I’m not much of a writer.”  Start with small steps.  Remember this is a place to get to know yourself better.  To get you started you may want to pick up the classic “The Artist’s Way” by Julia Cameron.

Secret #3  Allow Others to do for YOU:  Alert, alert!  You can not do it all by yourself!  I mean you can, but at what price?  Do you want to constantly feel rundown while feeling virtuous about accomplishing a feat you had set out to do single handedly?  Wouldn’t you like to have a team helping you out all the way to the finish line?  Did you know, collaboration comes very naturally to women, and is so much more rewarding.  Women actually crave it.  Better satisfy this craving than your sweet tooth.  Your “team or helpers” will also feel special contributing.  They will feel a part of something and have a real sense of belonging.  Let them!  Let go of any martyr or saint tendencies.  Come to terms with the fact that you are a mere mortal with needs and an ability to ask for help (always!).

Secret #4   Make yourself Important: But don’t take yourself too seriously.  Don’t dismiss any thoughts or ideas you have.  Value them all – they are a part of you.  The worst thing you can do is attack, criticize or demean yourself in any way.  You want to be supportive of yourself at all  times just like a nurturing mother would be.

Secret #5   Take a Bath:  Nothing like a warm, sudsy, comforting, candle-lit bath at the end of a day that says “I love me”! No I don’t mean in a narcissistic way but in a loving, mothering, and accepting way.

The warmth of this simple yet soothing activity will go a long way.  You will feel calmer, more relaxed and you will sleep better, too.  Your calming brain chemicals, specifically Serotonin and Gaba, will be activated ensuring a deep and restful sleep.

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Mother May I?

05/08/13 Monika Comments (0)

Why yes you may take good care of yourself and kick back this Mother’s Day – certainly!  Women tend to take care of everyone else first before themselves.  I don’t think this attribute is actually genetically inherited, but it’s definitely socially inherited.  Although, when we study the animal kingdom that’s generally what females do: they care, tend and nurture the family unit.

But needless to say we have evolved – right?  I spend a lot of time trying to broaden my clients perspective and to “include” rather than “put as last” themselves on their list of priorities.

Here are the best tips to ensure you celebrate your Mother’s Day well  even if you technically aren’t a mother:

Here are YOUR 5 Tips:

Tip #1  Be Zen About It:  A good friend sent me a great photo a couple of weeks ago entitled “That was Zen this is Meow” – I loved it.  As you know by now I have 2 wonderful cats that meow with a Zen attitude all the time.  Hope about you?  Are you putting a Zen spin into your day – purring calmly throughout the day? Being more Zen or being more like a cat will not only balance you out a bit during hectic times but it’ll also put a smile on your face most of the time.  As my Mom always says, always focus on the good, as the not so good has a way of showing up on it’s own. Try and Be Zen about it all.

Tip # 2   It’s Actually OK to say NO: I know you were probably taught to say yes, please and may I from a young age. A great way to actually age quicker than is necessary is to say yes to everything.  There’s nothing wrong with being polite, of course, but better yet try being polite to and honest with yourself first. Learn to set boundaries and appreciate and recognize your limits.

I often see my clients easily getting off track and making poor choices because they are overwhelmed with everyone else’s stuff.  They begin  apologizing to me for not sticking with their nutrition and lifestyle program because of something that took precedence. No need to apologize and nothing should be more important than your health – it’s your lifeline. Trust me, it’ll never work if you don’t take yourself and your goals seriously and act on them. Without sufficient downtime to think, plan and sort things out it’s very difficult to make changes inside.

Tip #3  Give Yourself a Treat:  A treat does not need to be a gooey, rich, edible morsel. That’s just an easy way to instant weight gain and over time, permanent weight gain.  Hold off on indulging in food. Why not try something less caloric instead. How about taking a nap instead.  I just spoke with a dear friend and she told me she just woke up from a wonderful nap and felt revived and re-freshed.  She could function once again. You may not want to make a habit of this, but every once in awhile it can be a Special Treat you give to yourself.

Tip # 4  Spend Time with MOM, if you can:  There’s nothing like giving yourself the special gift of spending time with MOM. Of course, it’s a treasure for her, too.  Have lunch together, look at old photos, and laugh about the funny times.  If you can’t spend Mother’s Day together, like I’m not able to this year, make sure you call and share some loving and healing thoughts with each other.  Celebrate together in spirit any way you can.

Tip # 5   Commit to Eating Fresh, Whole & Clean:  It’s not that difficult to make your home and office a no-junk zone. Fresh fruits and vegetables ought to be your mainstay.  Keep them visible on your tables, counters and in your crisper.  I have 2 bowls of fruit – one on my dining room table, the other in a fruit basket just by the front door.

I love having it near the door as it helps me to remember to take a piece with me as I head out – usually an apple, pear or orange.  The more involved fruit, requiring peeling like grapefruit, I leave as my in-house choice.  Making healthy, fresh food accessible is an easy thing you can incorporate into your day.

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