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An Empowered Woman Interview with Monika

05/26/09 Monika Comments (0)

Here is Desiree Doubrox, founder of An Empowered Woman, and our radio interview from last week. Enjoy!

Listen to An Empowered Woman Interview with Monika

Here are the highlights of the interview.

Desiree: What’s the one thing you see over and over again in your practice that prevents women from losing weight?

Monika: Women are stressed out and not taking care of themselves—making everyone else a priority. Women often feel like a failure and then they just give up, and lose themselves. Again, they are not making themselves a priority by becoming overwhelmed and too busy.

Desiree: What brought you into this field?

Monika: I wanted to help people using natural techniques, methods, foods, and products. I saw my mother’s organic garden every day and knew the food from it tasted exceptional. I knew right from the get go that much of our health and wellness can be derived from nature and mother earth. We can make our lives simple, nourishing, and balanced, as well as productive, successful, and prosperous.

Desiree: What makes your weight loss programs different from everyone else out there?

Monika: Well, I use a proven system first off. I help with the basics of combining proper proteins and carbohydrates, which help to balance blood sugar and stress hormones, and in turn balance all of our hormones. I actually call it hormonal eating. We also address possible food allergies or food sensitivities a person may have. We work on the physical or biochemical as well as the emotional and psychological levels in our sessions. I really try and help women (and I do work with men, too) get to the root of “what’s eating them” and how we can stop using food for things other than what it should be used for—that is fuel for our bodies. So, I combine healthy eating with compassionate counseling.

Desiree: You have been doing this work for quite awhile. How has your mission changed over the years?

Monika: Well, of course when I first started out I was focusing more on the physical and biochemical aspects of nutrition—in food and supplements. I have been an advocate and spokesperson for natural and alternative health for almost 20 years. I have devoted myself to teaching others in my clinical setting, in University classrooms, as a published author and TV host, producer and guest speaker, and I continue to deliver this message in my work every day.

In my present coaching programs, I focus much of my work on helping a woman learn to value herself and her voice more in her life. Through nutritional and lifestyle coaching, I guide and support women at transforming their lives from the inside out. They start gaining more confidence and feel more grounded and in control of their food, which then it translates into the rest of their lives.

Desiree: Sounds like you address both the food and a person’s psychology in your sessions?

Monika: Yes, again, I do focus a lot on the emotional/psychological piece. Once women start to lose weight and feel good about themselves, they may start taking liberties with their new found freedom and stop paying attention. Then old, potentially destructive, habits start creeping in—as in—adding sugar back into their diets, not exercising, not taking time for self-reflection. They start the maniacal business again and I always encourage women I work to stay connected to my office in some fashion through the many programs I offer.

They may sign up for six month or yearly programs, even after they have lost the weight they wanted to lose. We may check in once a month or every two months, depending on their needs. This has proven to be very successful at sustaining the amazing benefits they have received in the first place.

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

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Categories : Self Improvement, Wellness

Tags : exercise, fitness, health, Self Improvement

What’s in Your Stimulus Package?

05/25/09 Monika Comments (0)

Here are 5 easy tips to stimulate your economy.

Stay calm. If you are panicked, you will not be healthy. You need to be calm in order to see all the goodness in your life. In order to take full advantage of the opportunities that are presented to you each day, you must come from a centered place. If you operate from fear, panic, or anxiety, your body and mind will suffer.
Greatest resource you have is your brain. Your ability to create your life is the most potent solution to any problem and of course, everyone needs help to accomplish that. Help from family, friends, trusted colleagues, and professionals who can assist you on your path. It’s really tough, especially for women, to do it on your own. We women need a community, which we can share with, explore, and connect. We need our tribe where we feel accepted and honored each and every day.
Decrease stress—it’s a must! We know stress can easily decrease vitality, strength, and health. Negative thinking can also stress you out. It can affect your cortisol levels, which in turn can prevent you from losing the weight you want to lose, sleeping well, having energy, and looking your best. By decreasing your negativity and focusing on the good things in your life, you will have more peace of mind, more energy and will naturally want to take care of yourself.
Wanting something more. Did you know that most of us want something bigger, better, and more stable in our daily lives? Even though we want to improve, we also want to find the peace we long for and the depth of connection that makes it all worthwhile. I, of course, often wonder what more can I do to help my clients achieve more balance in their busy lives.
Doing less. I am now reading a book entitled “How Not To Be Afraid of Your Own Life” by Susan Piver. The author discusses three forms of laziness. The first is the “regular” kind, where we snooze a little longer on Sunday morning and then laze around the rest of the day. Then there’s discouragement, where we give up too soon before we see the results we want to see. The third type of laziness is actually being too busy. How many of you know about this one? This is actually, where you fill up your schedule and forget about your personal priorities and self-care. Yes, its true being too busy is a way of not doing what you should be doing to make your life rich, rewarding, and fantastic! In this world of overwhelm and no time, it’s certainly something to think about. What if we made time for ourselves every day to center, relax, and regenerate. I think if we did that, the world would actually be a better place.

And here’s a Bonus Tip:

To make your day a little lighter—laugh more, love more, play more and let go more.

Until next time, be well!

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Categories : Self Improvement

Tags : Self Improvement, self-help, Wellness

Upswing for 2009 Reported Now

05/21/09 Monika Comments (0)

You know that’s the way we need to think of the year we are carving out right now. Never mind about what the media, your Uncle George, or neighbors are saying. Stay positive. I’m not suggesting you isolate yourself and not help each other. What I am suggesting is you remain calm, light in your heart and mind, regardless of what your “reality” might be telling you at this time. You know things will change—they always do.

I went through a challenging time a couple of months back. What I did to calm and center myself was to first, not deny my feelings. I allowed myself to feel the good, bad, and the ugly. However, I didn’t allow myself to wallow in my intense emotions. I felt them deeply and then moved on. I started looking at my accomplishments, I started reviewing how far I’d come. I looked at the times when it seemed like the sky was falling and I always came through a much richer and stronger person.

Please try not to indulge yourself in self-defeating or self-loathing behavior. This can become a negative habit.

Unlike the Biggest Loser, I ask you to think of yourself as the Biggest Winner. No matter what your present challenges are, stay in the in the light, whether it’s regarding your weight, health, finances, or relationships. Even in the darkest night, even if you don’t feel like it, you must take care of yourself. Increased stress only causes undue stress on your body and mind, so make sure you do what you need to—eat well, exercise, and sleep enough.

Speaking of the Biggest Loser, you know I’m all for healthy weight loss and being the best you can be; however, my approach is slightly different than the Biggest Loser. My approach to health and wellness is much gentler and nurturing with an eye on long-term success, and helping you build a healthy relationship with yourself. When you get to the heart of the matter and get to know yourself better, your life changes. The obstacles that once burdened you become a thing of the past.

This month’s Teleseminar is about feeling like a failure, when you think you finally found the answer to the biggest problem in your life and suddenly it rears its ugly head, again! Ala Oprah. You just feel like a failure.

I’ve always said whatever you focus on is what you will get, which is the essence of the Law of Attraction made popular by The Secret Movie a couple years back. So, if you focus on weight loss versus having a healthy weight and being healthy—inside and out—you will always be trying to lose weight, which is a never ending battle. If you always focus on not having enough money, you will always have not enough money.

So instead of focusing on weight loss again, think of having a healthy and physically fit body, mind, and spirit. Instead of focusing on lack of money, think abundance, think of all the opportunities that are right in front of you, waiting for you to take advantage of them.

Always think of the opposite to the negative thought you are presently thinking. For example, “I can do this;” instead of “I can’t do this.” That’s a very simple example, but the point is you always look at the negative thought and think of the opposite. That will definitely make you start feeling better. It’ll be a way of easing your mind and moving you forward in the direction you want to be going.

It does require discipline to calm your mind down and focus on the good things in your life, and your vision for a bright future. It requires skill and training. As many of you know, when I work with you one-on-one, we spend a lot of time working on your mindset and your emotions. It’s so crucial to get a handle on this part of your life. We all can feel a sea of emotions at times, feeling overwhelmed and out of control. When you reach this state, it is precisely when you stop considering yourself and stop taking care of yourself.

The warning signs of reaching this state are eating too many refined carbohydrates like sweets and breads, which creep back into your diet. You start drinking more alcohol, and the gym—what gym? You start becoming lax in your boundaries, saying yes to everyone and everything except saying yes to you! You become more irritable and may start having more arguments. You don’t feel very attractive. Your sleep is off. You start putting more on your plate—figuratively and literally. Everything gets in the way. Everything gets out of balance and you cry out, “Why bother? I can’t get this right and it’s easier to give up and not take care of myself.”

As I close, my challenge to you is what one thing can you do for yourself today, tomorrow, and every day this week? Write it down and stick to it.

Self care is really a way of saying I love you. One of my goals this year is to help you fall in love with yourself by taking care of yourself.

Until next time—be well.

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Categories : Self Improvement, Wellness

Tags : health, Self Improvement, Self motivation, self-help

52 Weeks—52 Healthy Suggestions

05/18/09 Monika Comments (0)

Here are 52 suggestions that can help you stay healthy all year long. Even though you may know most of this, I would encourage you to start doing many of the things listed. That’s the only way you will start seeing results—the kind of results you like—in the mirror, in your closet, and in your energy.

I must also let you know that even if you stick to these 52 things, you might not lose the weight you would like to lose. Often, we need to consider and take into account hormonal fluctuations in a woman over 40 or a woman who just had a child. Also, someone who has blood sugar issues, or someone who is tired and overworked, which I know many of you reading this can relate to, will need additional specialized attention. And yes, there are the emotional patterns that keep us stuck as well. This list is; however, still a good place to start.

Continue to change your life in 2009 with these 52 tips. Help yourself to these little changes, one for every week or the year. Each small suggestion is a practical and manageable change for the better.

Drink water instead of sodas (including diet sodas).
Keep a packed gym bag in your car at all times. That way you’re always ready to work out.
By noon tomorrow, do something that has you in a full sweat.
When you are busy working in your office, stand up and start balancing on one leg. It will strengthen your core.
Include at least two serving’s of veggies at every meal.
Pick out a 5K walk or bike ride in your community and pay your registration fee well in advance. That way you won’t drop out.
Tell a friend you did No. 6. Now that you admitted to it, you have to do it—right?
Eat from a salad plate instead of a dinner plate.
Never miss breakfast. Your brain and body work better all day long if you start off with a healthy breakfast. Also, when you’re hungry, you make bad choices.
Eat slowly, savor your food and pay attention. Don’t do other things while eating like reading, watching TV, etc.
Don’t deny yourself a guilty pleasure. But have just a bite or two, not the whole thing.
Keep a food journal.
Sit when you eat.
If you really want it, order one dessert and share it with others.
Try and drink your glass of red wine only on the weekends or special occasions.
If you work out in the evenings, don’t stop at home from work. The mail and phone messages may distract you from your mission.
Use mustard instead of mayonnaise. If you do have mayonnaise make sure it’s “non-hydrogenated.”
Keep in mind that one portion of protein (4 oz) is the size of a deck of cards.
Eat fish twice a week. Omega-3 fatty acids are good for the heart, skin, and so much more.
Create a few healthy and motivating affirmations, and repeat them daily.
When dining out, always have your salad dressing on the side.
Eat your last meal of the day at least three hours before bedtime.
Make a “treat” something rare. If you’re eating a bowl of ice cream every night, it’s no longer a treat. It’s a habit.
Bake, grill, or steam foods instead of frying.
Set little goals and reward yourself, but not with food.
If you work out in the mornings, make it easy, get your workout clothes ready the night before so you’ll get dressed by rote.
Usually portion sizes are much bigger than you need. So when ordering in a restaurant, ask the server to bring you half of the meal and to set the other half aside to take home. That way, it won’t tempt you when it’s sitting on your plate.
On occasion, while dinning out, you may want some bread. Plan to use olive oil on your bread instead of butter and limit yourself to only a piece or two, no more.
Instead of sour cream try Greek yogurt instead. It is a much healthier choice without compromising taste.
Skip sugar-laden exercise drinks. You’re probably not working out hard enough to need the extra calories they provide. Nor is the added sugar what your body needs. It tends to reduce your immune system as well as most systems in your body. Instead, have watery fruits such as watermelon or grapes in addition to water for hydration.
Eat the whole egg, it’s a pure protein. Mother Nature made it that way for a reason.
Taste food before adding salt. Only use salt to enhance the flavor of foods not to mask it.
Trim all visible fat from meat.
Use low fat dairy products.
Substitute sweet potatoes for white potatoes. White potatoes can cause fluctuations in blood sugar for many people—often causing weight gain.
If you find yourself eating pasta often, shift from eating white-flour pasta to whole-wheat by mixing half of each until you’re accustomed to the flavor and texture of whole wheat. As a general rule; however, limit your pasta consumption to only a couple of times a month.
Of course, eat whole wheat instead of white bread. However, sour dough is a beneficial “white” flour product for many—not all.
Park far from an entrance and walk instead of driving around to find a closer spot. Exercise whenever you can.
Rather than sitting and having a conversation, take a walk with a friend or loved one to talk about the day’s events.
Eat fresh fruit for a refreshing dessert. It’s good for you and not filled with sugar and empty calories.
Always combine protein and carbohydrates with each meal to help balance your blood sugar. For example, string cheese with an apple. Spikes in blood sugar make you feel tired, irritable, and hungry.
Always keep nuts and dried fruit (unsulphured) with you, so you can maintain proper blood sugar while traveling or during hectic days.
Nuts (not peanuts they are a legume) make great snacks. However, don’t overdo them. The limit should be a handful a day—no more. And try different nuts, so you don’t develop any food sensitivities. Also, always choose unsalted ones.
Make working out a family affair. While your kids are on the ball field, jog around the park.
Find workout activities your family can do together—ride bikes, hike, or jog.
Alter your exercise routine to avoid getting bored. If you take a spinning class one day, try yoga or lifting weights another day.
Sometimes a workout partner is a good idea—you encourage each other.
Schedule your workout like an appointment, so skipping the gym is not an option. It becomes as automatic as eating well and like brushing your teeth.
Create a daily log of fitness activities with specific goals, and then keep track of them.
Check out several exercise CDs or tapes from your local library. Try them all and buy the ones you like.
Go to your local track with a stopwatch once a month and time yourself for a full-out, one-lap sprint.
When you’re home watching TV, sit on a large exercise ball, rather than the couch, to tighten your core.

Stay with it and good luck with developing your healthy habits!

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Categories : Wellness

Tags : fitness, health, self-help

5 Inspiring Tips So You Don’t End Up Like Kirstie Alley

05/14/09 Monika Comments (0)

We’ve all seen Kirstie Alley in the media lately, having gained back all the weight she lost when she was with Jenny Craig. But she still wants to get into her bathing suit and show it off on Oprah. Here are five tips on how you can get into your bathing suit again and again, and look your best year after year. Let’s get you back into your Skinny Jeans and your “hot” bathing suit, and keep you there. Talk about true freedom!

Tip #1: Stay connected to the qualified professional who helped you get there in the first place. It’s so important to have a strategy and surround yourself with the people who helped you become successful. Let me be honest with you. It’s hard to sustain your good eating, exercise, and self care habits on your own. It just is. We are constantly exposed to triggers in our environment that easily take us off track and distract us from taking care of ourselves. It’s important to have someone who can help you stay empowered, inspired, and successful for the long run.

Tip #2: Take things off your plate. This is especially true for women reading or hearing this today. Women tend to overdo and feel virtuous and seemingly “guilt-free” by saying YES to everything and everyone. I encourage you to stop this habit as soon as possible. I have found the most successful in my programs are those focused more on their wants and needs first, before focusing on what everyone else’s wants and needs—either in their home or professional lives.What happens is that when you are taking care of yourself, a miracle happens. Everyone else seems to be doing just fine and maybe even getting healthier as well. As you start to take better care of yourself, those close to you actually become inspired and start doing the same. Now there’s no guarantee this will happen; however, surprisingly, I see it happen a lot. So stop doing for everyone else, fixing everyone else’s problems, and start focusing on you. You owe it to yourself. Unless you are dealing with young children or elderly parents, everyone else can take care of themselves more than you think. Believe me I see this happen everyday.

Tip #3: Make sure you reward yourself with things other than food or alcohol. There are so many other, non-caloric, ways to give yourself a gift of appreciation for a job well done, or for something you’ve accomplished, a massage, a new scarf, a new piece of jewelry, going for a walk on the beach, a concert, a belly dancing class—why not?

I just started ballroom dancing myself. Even though I’d always taken dance classes most of my life, ballet, modern, jazz, and most recently hip-hop, I thought I’d add some “new steps” to my repertoire. You know learning a new activity is not only good for your waistline but also for your mind and your confidence. So go ahead, give yourself a healthy reward. It’ll be satisfying in many more ways than eating a bag of M&M’s.

Tip #4: Eat real, whole, and fresh foods as much as possible. They are loaded with the stuff you need and won’t leave you starving or feeling deprived because they are providing the nutrients you need to stay slim and healthy. I have never been a big fan of packaged, processed, or altered foods. There is not much to these bagged, boxed, and artificial foods, which I sometimes refer to as just good tasting cardboard, with the “good tasting” component being questionable.

The closer a food is to its natural state or as I always say, “closer to mother nature,” the better it is for you. You can’t derive much fuel for your mind and body from empty calories. Even if a whole food appears to have more calories like a sirloin steak, in comparison to a box of crackers you will always be further ahead with the real food versus the packaged one.

Consider also Kirstie Ally’s reliance on the packaged Jenny Craig food she never learned how to cook healthy on her program and these foods are loaded with sodium and other additives. So think healthy, not necessarily quick fix.

Tip #5: Move. You need to move. There’s no getting around this. Find something that doesn’t feel like work but is loads of fun. As I just did with the ballroom dancing. Yes, that’s right, exercise can be fun (just like eating well can also be fun). Make a point of doing something everyday, even if just for 10 minutes.

You need to make this a habit. It’s good for your brain to help with stress reduction and for taking a simple break in your day. Have things around that trigger you to move like the weights or pictures of you doing yoga. That is what I have on my Vision Board, which I get to look at every day. I also have a recumbent bike, free weights, ball and bands at home, and a beautiful neighborhood to take walks in if I choose to. Don’t just plan to go to the gym someday. Take the first step and then stick with it. And also mix it up a bit. Don’t always do the same thing everyday. Try something new, so you can work different muscle groups and keep it interesting.

These are the tips that will keep you from heading down the same path Kirstie Alley and Oprah have recently found themselves on. Do these and you will always be in great shape—mind, body, and spirit!

Healthy Blessings,
Monika

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Categories : Self Improvement, Wellness

Tags : Diet, exercise, fitness, food, health, Self Improvement, Self motivation

How your brain reacts to food can predict your weight…

05/07/09 Monika Comments (0)

I often focus my articles on lifestyle and your psychology; however, today I’m wanting to take perhaps a more technical approach regarding our brain and weight. Did you know that it’s not just your eyes and nose that react to “Yummy” foods—it’s also your brain? For example, drinking a milkshake causes the pleasure center in your brain to get happy—unless you’re overweight. It sounds counterintuitive doesn’t it? A recent study watched young women savor milkshakes inside a brain scanner and concluded that when the brain doesn’t sense enough gratification from food, people overeat to compensate. This small study showed who was more likely to gain weight over the next year: “The more blunted a person’s response to the milkshake taste, the more likely she was to gain weight,” said Dr. Eric Stice, a senior scientist at the Oregon Research Institute who headed the study.

This is something I have been speaking about for years and in fact just today spoke about it with my husband. If you are overweight, your brain chemicals, and yes your senses, are dulled, so you don’t fully taste what you are eating or drinking. An individual who is at their appropriate weight, and of course eating a healthy diet and getting plenty of exercise, will not have this effect. When you’re overweight, it’s harder to get the pleasure sensation, which is something we crave from eating.

We’ve all heard about the brain chemical serotonin in recent years. Low levels of serotonin causes increased carbohydrate cravings and increase in anti- depressant prescriptions. Another brain chemical called dopamine is responsible for our ability to sense pleasure. Dopamine also helps with impulse control. Brain scans done on the obese show they have less dopamine than lean people, making them more vulnerable to compulsive overeating.

The brain is extraordinary. For many years now, I have made available to you specific brain chemical tests to help us determine your brain chemistry levels. The tests are quite revealing and really help us devise programs for improving brain function and balancing your hormones. Diet is one thing, counseling and coaching another, and having relevant tests available just helps further in getting you healthy and helping you become the best you can be.

Even if weight is not an issue, perhaps memory, sharpness, or clarity of mind might be. Maybe you want to be more focused. Even though I get incredible results with the eating plans I provide, sometimes additional fine-tuning can make a world of difference.

Stay healthy and “brainy!”

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Categories : Self Improvement, Wellness

Tags : Diet, fitness, food, Self Improvement

8 Healthy Keys to Staying on Track

05/05/09 Monika Comments (0)

Key #1: Drink half your body weight in ounces of water daily. Drink at least one glass before every meal. That should help you stave of overeating. As well, have it before eating because you don’t want to dilute those precious enzymes that help digest your food so well.

Key #2: Stop your emotional eating. Instead of reaching for that cookie or candy bar, ask yourself what’s eating you. Are you feeling stressed, pressured, hurt, depressed, anxious, or bored? Try not to stuff down your feelings. Only use food for what it’s meant to be used for—fuel for your body and mind and that’s it.

Key #3: Breakfast is Essential. So many of my clients tell me they feel and think so much better after eating a healthy breakfast. Sticking to this new habit is the key. Give your body and brain the energy it needs. In addition, eating a healthy breakfast curbs any tendency to overeat and you’ll be less susceptible to binge-eating later.

Key #4: Schedule time to eat. You need to get into a routine with your meals—plan for them and don’t skip any of the three meals you need. You may also want to include a snack or two in your daily eating regimen. You know, sometimes we really do need to learn how to eat and to eat “responsibly.” Make this a priority and it’ll become automatic, just like taking a shower, going to work, or brushing your teeth. Voila—a habit is born!

Key #5: Count to your age before you “cheat.” I just heard about this trick recently. Sounds like a good idea. However, I don’t often use the word “cheat.” You aren’t cheating, you’re just experimenting. The word “cheat” implies rebellion, getting away with something, or being “bad.” No such thing. If you are balanced, you probably won’t even want the thing that’s staring at you anyway. If you see something you’d like to have, remember to take a big breath first and consider it, then have it if you like. You know you always have a choice. If you choose to indulge—enjoy and move on.

Key #6: Try not to feel defeated. Everyone has days that are a bit off. If you beat yourself up, you are more likely to continue your downward cycle. No judging, just observe that you have a craving. Knowing you have a choice is everything. You won’t feel trapped or fearful in the choices you do make. Be kind to yourself and know you can easily do better with your next meal. It’s okay.

Key #7: Remember to move. You really need to get on a regular schedule with your exercise as well. No whining, just do it. I know this may sound a little harsh coming from me as I tend to take a much gentler approach—usually. But you know you’ll feel so much better if you move. Of course, there may be some days you feel really tired—so miss that day.

I had that experience this past Saturday. I had worked a full week including Saturday. I provide Saturday appointments for many of my clients who are unable to see me on the weekdays. Anyway, I had also exercised four days during the week as well. Even though I felt that exercising, running on the treadmill for half an hour would be good for me, I felt resting would serve me better that day. That’s what I did and I felt zero guilt. I actually had some leeway because I had been working out most of the week and felt proud of that fact.

You need to get moving. You know you’ll feel better after. You know some days you may feel tired, so miss that day; however, get moving the next day. Make a commitment to yourself. Again, make this a habit. Don’t over think it, just give yourself this gift. I really got re-motivated after my oldest brother had a heart attack. You don’t have to wait until that happens to someone close to you. Just decide—your body and your peace of mind will thank you.

Key #8: Avoid processed foods. Always go with fresh foods as much as possible. They are loaded much more with the stuff that keeps you healthy. “Foods” found in bags, boxes or cans have been altered and highly processed, making them empty of the essential nutrients you need. Your snacks can be a smaller version of your meals. Remember to always have protein and carbohydrates together: humus and carrots, a piece of bacon and half an apple, almonds and grapes. Remember, if you can have only a square, try some dark chocolate as a little sweet snack—don’t expect it to tide you over if you are actually looking for substantial nutrition—it’s just a little taste that’s all.

Here’s to new healthy habits.

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Categories : Wellness

Tags : Diet, fitness, health

What Does Your Ideal Day or Life Look Like—Now?

05/04/09 Monika Comments (0)

Life is always a balancing act—isn’t it? Our time gets more and more valuable and minimal as the days pass by.

Having worked with thousands of women over my 16 years in practice and most recently NOW—women are asking, “what’s next?” Now that I’m 40 or 50, how can I make my life richer and more meaningful? “OK,” they say, “I’ve done what I was supposed to do; got married, raised a family, sometimes even a divorce, have a career or business that has provided me regular vacations, some satisfaction, putting my kids through college, etc. The list goes on. Now that I’ve done everything I should, how about what I want? Is this the time to do just that?” You may say you’re afraid; however, you’re willing to do what it takes, but are you?

You might want to ask yourself, “how do I want to live in 10, 20, or 30 years from now.” Do you see yourself as being healthy, fulfilled, and having contributed? What do you need to do today—right now—to make your life rich and happier tomorrow?

And you men out there, reading my regular e-zines, this is for you, too. Maybe you’re good, but how about the women in your lives? Be it your wives, mothers, sisters, daughters, do they want more out of life? No, it doesn’t mean getting rid of you, it means simply having happier women in your life. Sounds fantastic doesn’t it! I have had many a husband thank me for helping their wives become more centered, happier, and most of all, easier to live with. So often, when I put women on a weight loss or healthy eating program, their husbands also benefit tremendously through osmosis. Their wives, partners, and daughters are taking better care of themselves—eating better, exercising more, and are more calm and accepting. It doesn’t get any better, does it? This new way of living rubs off on everyone around them, including their men. What a bonus for everyone concerned.

Yes, women you really do have more power and influence than you give yourself credit for. It can be translated into every area of your life from meaningful work, deeper relationships, more downtime to relax, go to the spa, or travel. You’ll suddenly discover more time, energy, desire, and focus to pick up that paint brush again and create a work of art, go back to school and finally get that Masters degree, train for a marathon (walking or jogging) or even learn the Tango anyone? It all starts with learning how to dream again. Taking steps towards your goals from your imagination, not from a place of what you think you can do but more from what you actually want to do. Go ahead write, collage, or paint your ideal life, or maybe start with something smaller—Your Ideal Day! Try writing down your, and I emphasize, Your Ideal Day and no one else’s.

I watched an interview once with Martha Stewart and she described her Typical Day. It had so many elements of My Ideal Day that I thought WOW my fantasy is not that far off. Although, I realize I’m not Martha Stewart, there’s no reason why I can’t have many of the things she’s got going for herself. For one—and she said this was the best part of her entire day: every day in the middle of the day she has her private Yoga Instructor come to her office and give her an hour Yoga class. Then she has a healthy lunch prepared for her. Knowing what I know about Martha; I’m sure she had something to do with that scrumptious meal.

Anyway, I actually had private Yoga instruction myself. When I first studied Yoga, a fellow dancer friend of mine was learning how to teach Yoga and needed someone on which to practice. I was a willing and very appreciative subject. It felt so special to have this opportunity for over four months. It was great and she was excellent, too.

So no matter what it is you want, big or small, dream your dream. It doesn’t need to take forever to arrive either. Look for elements of what you want in your daily activities, in magazines, on the street, even on a bumper sticker. Clues and confirmations are everywhere. Be open and allow yourself to see and then to have the life you want. It’s close at hand.

After I wrote this week’s article I saw a license plate with “Joyager” on it. I thought—yup that’s a sign for me to have more JOY in my life!

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Categories : Wellness

Tags : Wellness

Diets Don’t Work!

04/29/09 Monika Comments (0)

Many of you have heard me and many others say Diets DON’T WORK. Well it’s true.

Of course the normal reasons people go on a diet in the first place are:

Feeling unattractive
Feeling unwell and sluggish
Your clothes don’t fit
Feeling very self-conscious
Health scare

Some of the inherent fears or resistances about choosing to lose weight are:

You don’t have the time right now.
It’s too hard.
You’ll be hungry and have cravings all the time.
You’ve tried everything but nothing seems to works.
You won’t have any energy.
There’s nothing you can do, it’s in your genes, so you never will be a size 6 or 4 or 2.
And here’s a new one, which has recently cropped up: “With the economy the way it is right now, I really can’t focus on taking care of myself, let alone eating healthy.”

Well it’s true diets don’t work because:

They are not balanced, so you end up feeling hungry and tired most of the time.
They often tend to be too rigid.
You are all alone in the process and don’t have enough of the right kind of support.
They don’t often deal with the core issues of why you have gained the weight in the first place.
They do not take into account a person’s individuality.
They don’t address any hormonal issues.
They don’t take into account the quality of the food you are actually eating. As in “a calorie is a calorie” which is false statement. A good quality protein, for example, may have more calories than cookies, but what’s better for you? Which one has the most nutritional benefit? The most bang for your buck? I’m sure you know the answer to that question.

A good healthy weight loss program should have the following for ultimate success:

Able to eat real nutrient-dense quality food that you can find almost anywhere—think piece of fish and broccoli for example.
Learn how to eat in proper portion sizes.
Doesn’t eliminate a major nutrient like protein, fat, or carbohydrates. You need them all.
More concerned with getting the proper food in the proper amounts, not just counting calories.
Will actually simplify rather than complicate your life.
Helps burn fat, not muscle, which is much healthier than just looking at a number on the scale.
Will not leave you feeling hungry.
Will be individually tailored to your personal needs and concerns—both physically and psychologically.
Addresses possible food allergies or food sensitivities.
Has weekly accountability and lifestyle coaching sessions with a qualified expert.
A flexible program that can be adjusted based on your body, lifestyle, and psychology.
Focus on hormonal eating—balancing your blood sugar and adrenal or stress hormones.
Look for a long-term result not a quick fix.
Adopt healthy eating skills and guidelines that you can use for the rest of your life.
Learn how to eat responsibly and mindfully. You will feel in control and empowered.
If you go off track, you can easily get back on because you have the tools.
Because you understand how food works in your body, you will not be focused on it all the time. You will have more control and pride in how you treat your body.
You’ll see a difference in your body, brain, energy, and skin.
Giving your body and brain the right fuel will help you successfully achieve a healthy life.

Until next time—Stay Well!

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Categories : Self Improvement, Wellness

Tags : fitness, health, Wellness

Shedding Your Winter Coat and Putting on Your Skinny Jeans

04/28/09 Monika Comments (0)

What happens when you constantly feel like you have clothes in your closet that you just can’t fit into or that you feel uncomfortable in because they are way too tight! You know the winter often gets you hibernating and hiding out in oversized clothes and, dare I say, adding a few extra pounds. Even here in Southern California, we wear many things to cover ourselves up to stay warm and cozy in the winter months. Therefore, everyone is vulnerable.

This week, as I was interviewing candidates for a new position for my company, I told them about our Skinny Jeans Program. Each one of them got it right away. We all know what Skinny Jeans are about—those elusive pieces of clothing—not just those jeans that don’t fit anymore, but anything in our closet that we hope and pray someday will once again look great on our lean and svelte bodies.

We women understand this oh so well. I’m sure you men have overheard your wives, girlfriends, and sisters complain about this phenomenon. What woman out there doesn’t want to look great in their jeans? After all, it’s a sign of youth, leanness, attractiveness, and sexiness. Sure, we all want that, don’t we?

So stay tuned for the Skinny Jeans Group Program Launch. If you have a story, video, or poem about wanting to fit into your Skinny Jeans but can’t—send it to us. We are having a contest and you may be the Skinny Jeans winner. Looking forward to hearing from you!

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Categories : Self Improvement, Skinny Jeans, Wellness

Tags : fitness, Self Improvement, Wellness

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