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6 Tips for Staying Healthy This Summer

07/01/09 Monika Comments (0)

Tip #1: Eating Light
There is a huge array of great, fresh foods you can enjoy at this time of year. Fresh fruits and vegetables are chock full of nutrients you need. Of course, daily salad is always a favorite. Don’t forget to put lots of different kinds of garden vegetables into that salad, not just lettuce. Add some fresh tomatoes, fresh herbs, cucumber, or radishes. To make it even more interesting, how about some pinenuts, walnuts, or pecans—any nut or seed will do. When I used to live in Malibu, we had an incredible organic garden. Oh how I miss it! We had an amazing supply of tomatoes, so I created the perfect Greek Salad that had those juicy, sweet tomatoes in it and cucumber, red onions, and kalamata olives. I topped it off with walnuts for an extra crunch and add an olive oil and balsamic dressing. Sometimes I would add some chicken—voila—what a meal!

Tip #2: More Family Time Doesn’t Mean Overeating
Let’s face it, summer is usually a very social time. In many parts of the country, it’s time to come out of hibernation. You pull out the barbeque and you are in heaven. You may decide to spend all summer long grilling. Make the family gathering not just about the food but about making connections with others. It’s mostly about enjoying each others company anyway, isn’t it? While on vacation, in regards to your food choices, do the best you can when you are traveling. Just because its summer doesn’t mean your healthy diet has to be thrown out the window.

Tip #3: Visiting Farmer’s Markets
Visit your local farmer’s market where you will find every kind of vegetable you can imagine. If you feel industrious, start or expand your own garden. Expanding gardens was always a favorite of my mother’s. Each year her garden would take up more and more of our back yard. She just loved growing things and always had such a green thumb. Actually, she still does. Growing vegetables and herbs of your own may be just the perfect thing for you this year. Add some vegetables to every meal and you will be getting even more antioxidant and phyto-nutrient “oomph” throughout your day.

Tip #4: Remember to Relax
I know I sometimes sound like a broken record about this; however, it’s true. Truly relaxing and having down time is essential for overall health. In other cultures they often take their siestas when it’s hot and do very little during the middle part of the day. That does not mean slow down completely. No you must move your body daily as in daily exercise. We are much too sedentary in our culture, which is often one of the primary reasons for many of our health conditions. Movement provides a natural detoxifying effect for our body, mind, and our spirit.

Tip #5: Food Safety
When picnics and outdoor event are the norm, it’s important to take care to protect your food. Remember to pack everything in ice. While traveling, even for short periods, take a cooler and load it with beverages and food. We don’t want any food poisoning to ruin our summer activities. Keep food refrigerated until ready to cook, even if you have it marinating. When grilling foods, make sure the coals are hot, so your food will be properly cooked. The grill should be hot 20 to 30 minutes prior to cooking. Always use a meat thermometer to check if your meat is done. Do not use the same plate for cooked and raw food while cooking.

Tip #6: Stay Hydrated
You need to remember to drink water even more when the temperature goes up. Drinking pure, clean, water versus teas, coffee, sodas, and juices is important to hydrate the skin and reduce body heat. It also lubricates your tissues as well. Drink at least 64-80 oz. of water daily. If you are exercising, make sure you are hydrating yourself even more. Also, make sure your children have adequate amounts of liquids and limit sugary drinks. Some of the signs of dehydration are listlessness, light fever, headache, nausea, or overall tiredness. Always keep your water bottle handy.

Wishing you a Healthy Summer and a Happy 4th!

(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 : Wellness

Tags : Diet, health, Self Improvement

Remembering Mom and Our Elderly Loved Ones

06/09/09 Monika Comments (0)

I always say, “You get old when you stop going for it no matter what your age.” I have sometimes seen 25 year olds have less energy and drive than some 80 year olds. In fact, just recently I saw a popular video of an 87 year old woman who did a mean SALSA. Don’t you want that kind of energy, sassiness, and exuberance at that age? I sure do!

My Mom has turned 88. My mother is recuperating after taking a fall in her living room just a few days ago. Unfortunately, she fell on her good knee. My mother has always taken great pride in a clean and organized house. I guess it’s her German upbringing. Well, she was watching TV (probably watching her favorite American Idol from last season, David Archeletta) and noticed a flower petal lying on the floor (where it should not be, in her mind). She leaned over to pick it up and subsequently disconnected from her walker and fell. She had been bound and determined to get that petal and put it in its proper place. She fell and hurt herself considerably. Thank goodness, nothing is broken.

I love my mother dearly. She’s a delight. When I visit her in Vancouver, we spend hours reminiscing and laughing about funny things. Sometimes like two schoolgirls. It’s great to feel so connected to her and I make a point of visiting her often, and calling her almost every Sunday. How about you? How are you staying connected to your mother and your aging parents? Here are five ways you can help them live a healthier, more energetic, and vital life.

Having a healthy, fresh, and light diet is always necessary. Even though your parents and aging loved ones may find it difficult to eat certain foods that require a lot of chewing or biting, there are many sources of protein that are easier for them to breakdown and enjoy. Foods like cheese, eggs, ground turkey, chicken, or beef for example. It’s always a good idea for them to eat their heaviest meal at noon. Actually, a good idea for almost everyone, really. This provides adequate time in the day to digest food before they head off to bed for their night’s beauty rest.
Exercise is good for everyone and when one is older, do not overlook it. Whether your loved one is chair bound, arthritic, or facing other physical challenges, a little movement is vital. I’m proud to say my elderly mother still does her daily stretching every morning. I encourage her to learn a few new stretches or exercises every time I visit her—it’s a fun thing we do together.
As your parents age, their systems often get sluggish and healthy elimination may become a problem for them. Their dietary choices may not be the only cause of this problem. Medications could also be a culprit. Having them take a supplement to help bowels move regularly is essential. An herbal formula called Triphala works very well for balancing the bowels, or simply have them take 500-1000 mgs of Magnesium at bedtime. You could suggest they try adding more fiber into their diet as well. Such as adding bran or a fiber supplement.
Wonderful new research in the neuro-sciences is discovering the human brain actually expands as we age and not the reverse, as we were once led to believe. Just think what we could accomplish with that piece of new knowledge. A chance to truly change the way we see the elderly and the way we in fact will age as well—it’s just extraordinary.
Finally, studies have been done on the longest lived population in the world in Okinawa, Japan. They attribute their healthy aging to their healthy diet, primarily from the sea, exercise like Tai Chi, good genes, and most important, their social connections with each other. Seems that staying connected is extremely vital to longevity. There are many elderly who live alone and could benefit from having more social connection. You could even try suggesting the new phenomenon of Internet Social Networking like Facebook and Twitter for those who are “computer-curious” and ready to go.

Again, “You get old when you stop going for it no matter what your age.” So keep going for it and stay ACTIVE—physically, mentally, and spiritually.

Heartfelt and Healthy Blessings,
Monika

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Categories : Wellness, Youthful

Tags : Diet, fitness, health, Wellness

Women’s Health: Healthy Hormones, Eating Right & More

06/04/09 Monika Comments (0)

Clearly, we know women are different from men; however, when it comes to your health, just how different? From menstruation to menopause and beyond, we women are presented with a unique health experience. Whether its pregnancy, PMS, fatigue, or osteoporosis, often hormones are involved in a big way. We now know that heart disease is a bigger concern for women than we thought, especially in the postmenopausal years, due to the decrease in estrogen levels. Osteoporosis as well as elevated cholesterol also becomes an issue for many women during these years.

Usually a discussion of women’s hormones is often only about estrogen and progesterone. What about the other hormones? Today women’s fast-paced lives have led to an overabundance of adrenal burnout, which is often the reason so many women are exhausted. Insulin resistance is also on the rise with high starch and sugar foods being over consumed or worse yet—meals being missed—causing often dangerous fluctuations in blood sugar levels.

Insulin resistance and adrenal stress levels can be determined through blood and salivary testing (for adrenals). I also often recommend women have their thyroid levels checked as well, as they can also contribute to fatigue and weight gain if they are out of balance. For adrenal support B-complex vitamins and adrenal support herbs like ginseng, or the ayurvedic herb ashwanganda are often recommended. For insulin resistance supplements like alpha lipoic acid, chromium, as well as fish oil are often part of the protocol I recommend.

Women experience monthly and daily hormonal cycles often affecting moods, weight, and even brain chemistry. For example, serotonin—the “calming” brain chemical responsible for sleep, mood, and pain sensitivity—is often lower in women than men. Without sufficient amounts of serotonin, women often crave carbohydrates, causing weight gain and a rise blood sugar. A healthier solution is adding quality proteins and good fats to the diet to help raise serotonin.

Having worked mostly with women throughout my career, I have noticed the two areas of greatest concern are: weight and fatigue. However, with more and more of the population entering peri-menopause and menopause, other additional issues seem to crop up, such as sleep disorders, hot flashes, and bone loss. Symptoms can be greatly helped with the supplement and dietary recommendations I’ve already mentioned.

Often misunderstood and yet touted on a daily basis is the notion that all foods should be evaluated on how many calories they contain versus the quality of the food itself. Our state of health, and subsequently our weight, is greatly dependent on the vitality of the food. The more vital and fresh a food is, the more vital a person will be. So calories are not as important as quality. Which means the more fresh, pure, natural, and unadulterated the food is, the better it is for you.

A woman’s health is also dependent on having a healthy digestive tract. Constipation, bloat, heartburn and gas, and even yeast infections indicate an unhealthy gastrointestinal tract. An unhealthy digestive tract will not perform correctly and weight imbalances, fatigue, and other symptoms are often the result. Food allergies also constitute a burden on our digestive and immune systems, often causing weight gain as well.

One health regimen that I have become a big proponent of is a yearly detoxification program. Spring is the perfect time of year to do this. To clarify, a proper detoxification program includes more than just colon cleansing, it also focuses on the liver’s detoxifying function. This process rids the body of an accumulation of toxins, which helps restore our vitality.

Starting with a good diet is crucial when dealing with women’s health symptoms, not just “a vegetable” per meal, but also many vegetables throughout the day at every meal if possible. Vegetables are chock full of essential vitamins and minerals, which are important for optimal health. Laboratory and clinical dietary assessment also shows that women are often deficient in protein. Therefore, consume quality protein and vegetables at every meal.

Eating is an important shared human experience and many women are not eating well. Often racing out while eating their breakfast or missing it altogether or munching their lunches while frantically multitasking. These habits stress out a women’s already burned-out system and can strongly affect how the food is processed and utilized. It’s possible food allergens are being created if the food is not properly digested. As a woman matures, she can no longer get away with many of these “non nurturing habits.” As part of my ongoing wellness coaching I often recommend the “Do-Less-Program” where women make shorter “To Do” lists and learn how to take care of themselves first.

Here’s to your improving and empowering health as we start a fresh new spring!

Healthy Blessings and Love to you!

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Categories : Self Improvement, Wellness

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

Diets Don’t Work!

06/01/09 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 : Diet, health, Self Improvement, Wellness

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.

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Categories : Self Improvement, Wellness

Tags : exercise, fitness, health, Self Improvement

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

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