Archive for Wellness – Page 4

Hoping For a Miracle to Your Weight Loss Challenge?

07/17/13 Monika Comments (0)

It can be daunting. You’ve tried everything.  You lose, you gain, you lose, you gain. It’s a nightmare –right?  But it doesn’t have to be that way. Keeping yourself in the zone of let’s call it “Weight Awareness” doesn’t need to be a full time job. However, only thinking about making changes and never actually taking the first step will keep you more in “Weight Denial” Zone for awhile than anything else. So how can you become more aware and realistic and less frightened or paralyzed?

Here are 5 “Miracles” for You to Consider:

Miracle # 1  There are no Miracles.  It’s as simple as that.   Real change requires effort, commitment and trust in the process and in yourself. You may not see results right away, but when you put one foot in front of the other and do what it takes on a daily basis, the results of all your effort is bound to show.  However, I must add, that if you’ve been at it for awhile trying to lose weight and are not making headway, it’s time to consult a professional.

Miracle # 2  Realistic Dreaming is Good for You:  Yes go ahead and imagine being healthy, lean and fit.  Studies show the powerful effects of visualization in   achieving any goal.  In your mind’s eye you can see yourself energetic, fit and wearing clothes you love and dream of putting on someday.  Just like Olympic athletes – you can train your brain to think positive thoughts and allow yourself to emotionally experience a New You.

 

Miracle # 3  Think Opportunity Not Challenge: Your weight loss and healthy eating program can be a wonderful adventure into self realization.  Most people enter a “diet” with trepidation and not excitement.  Try and change your thinking, suspend all judgment and just go for it.  Whatever you are doing is better than doing zero, unless of course it’s downright unhealthy, unsound and unproven.

Miracle # 4  One Small Step:  No leaps required.  The slower and more aware you are in your Weight Loss Journey the better.  Don’t think of this as “oh in a few weeks or months I’ll weigh such and such”.  Think more long term – how will I feel and look in a year or two. Think one meal at a time if you need to.

Miracle # 5   Being Healthy is Never Done:  It is a practice of being healthy, not a one time event.  So keep at it – there are no failures. You are never done – this is a lifelong process – so enjoy it – there’s no hurry!

Comments (0)
Categories : Diet, Wellness
Tags : , , , ,

Do You Wish Your Body Was Younger?

06/28/13 Monika Comments (0)

Clients often like to tell me how fit or lean they were when they were younger and are secretly longing to have their body be 16 or 21 again. Then there are those who are in better shape now then they were in their younger years and are quite proud of themselves.

Embracing who you are today is actually the best remedy to improve self esteem and acceptance. I believe self acceptance is the first step towards making healthy changes. Sounds paradoxical but being happy where you are right now is a perfect place to begin anew. You see, if you do not like your present physical state, you will end up unconsciously sabotaging your efforts – possibly berating yourself at every turn. That’s not very helpful or supportive. So learn to be OK about not being a lean teen (unless of course you are at this moment). Today you have more wisdom and probably more drive to remain healthy, strong and lean long term.

Here are 5 Tips on How to Be Happy with Your Body Today:

Tip #1   Treat Yourself: If you haven’t had a pedicure or massage recently, treat yourself to one. This kind of pampering can actually connect you physically to your body. You, like most, are often living most of life in your head somewhat disconnected from you body.  Getting in touch with your physicality will also help you feel more in tune with yourself. Exercise or dancing will have the same effect.  Even taking a sculpting class is also richly tactile experience and physical as well.  Explore…

Tip # 2  Best to Let Go:  If the jeans you wore when you were a lot younger are those “someday jeans” – you know the ones you want to fit into again – I would recommend you re-think this idea. Your body shape  changes as you move into your 40’s, 50’s and 60’s.  Even after you lose the weight you want to.  You may end being the same weight on the scale as you were when you were younger, but your body may look a whole lot different.

Due to hormonal changes, women’s waist size and upper body size tends to increase. I know, I know you probably didn’t want to hear that, but it’s true.  Loss of estrogen, progesterone and often decreasing testosterone are signals to your body that you no longer need to prepare for childbirth and changes are inevitable as you move into perimenopause and menopause.  The weight shifts and so will your dress size, so throw the jeans out if they’re 15+ years old. You might not be fitting into your old clothes again, so find some new flattering ones for right now. 

Tip #3   Don’t Be Afraid: Don’t be afraid to go to the beach or sit by the swimming pool.  Even if you feel self conscious, as most do, just go ahead and enjoy yourself! Don’t forfeit having a good time, getting some great exercise and feeling like a kid again just because your body isn’t perfect.  Don’t wait to do anything because your body is less than ideal. You will miss out on so much if you do.  There is no such thing as perfection and letting go of that myth sooner than later will increase your happiness a hundred fold.

Tip # 4   Create Something:  Creativity is a powerful tool to improve self esteem. There is nothing like the pride of having made something out of nothing. The creative process gets you away from focusing on any problems (your weight or lack of health) and puts you right into present time where worry seldom exists.  You immerse yourself for a time and feel good as you move into a rhythmic flow.  You discover new things about your creative project and most important about yourself.  There is a sense of accomplishment and meaning when you create. No you don’t need to be a Mozart, Picasso or J.K. Rowling.  Just paint,  draw,  play or code – just for the fun of it.

Tip # 5    Be alive: By expressing yourself fully an extraordinary feeling of being alive will come over you.

As Marianne Williamson once wrote “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you notto be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Feel alive, be yourself and truly appreciate all of who you are today, now.

Comments (0)
Categories : Self Improvement, Wellness
Tags : , ,

Are You Afraid to Eat That?

06/26/13 Monika Comments (0)

You may have gotten to the point where you just don’t know what the best thing for you to eat really is.  There are so many food philosophies; yes I call them philosophies, out there that you’re just not sure where to turn for the best advice.

Well, if you aren’t working with a professional right at the moment, figuring it out on your own could be a challenge.  You wonder “how much protein is actually healthy for me?”  You ask: “Doesn’t high protein and especially saturated fat cause heart disease?”  “Wouldn’t a vegetarian or even a vegan diet a la “Forks over Knives” method work the best for me?” you inquire. “How about all the genetically modified stuff out there – how do I know if my family’s safe?” you ask. And if you’re gluten free you want to know “What can I have instead of gluten?” So many questions and so paths to entertain.

Everyone is unique.  My husband has Kidney Disease and can’t eat greens, nuts, cheese, most fruits, potatoes and several other seemingly healthy foods, but for him those foods aren’t healthy ones.  They elevate his potassium and phosphorous which can have extreme consequences for him.  But if you’re relatively healthy, these kinds of foods are excellent to help maintain good health.

But let’s face it – it’s all very confusing.  Being too rigid is not a solution. There is a condition called Orthorexia, like anorexia it is a serious eating disorder. Orthorexics are so rigid with their healthy eating regimen that they become overly obsessed to an extreme. Unlike anorexia, those with orthorexia do eat but are so fanatically focused on only eating healthy that no food considered unhealthy passes their lips. Even though this is a serious illness, recovery is possible.

So how can you be OK with what’s available and what you put on your plate?

Here are 5 Tips to Help You Be Unafraid of Your Food Choices: 

Tip #1  Relax:  No need to get upset if you happen to eat something that is less than healthy every once in awhile.  Everyone faces this dilemma and we’re often tempted more that we’d like to admit. If you can make healthy food choices 70-80% of the time you’ll be in good shape.  Remember this is never about being perfect but about being healthy.

Tip #2  There is no BAD Food:  Labeling food good or bad can pose a problem.  As I mentioned my husband can’t have greens yet greens are something I recommend all the time to my clients and readers. It’s not good for him but for nearly everyone else greens are good.  Using the word BAD to describe a food can make it emotionally charged and a huge negative punch to your psyche. This association leaves you feeling guilty, miserable and more susceptible to reaching for those types of commonly considered “bad” foods over and over again, especially when things go wrong in your life. A better categorization for food might be: those that nourish and give energy and those that make you not feel good, create symptoms and deplete you of vitality.

Tip #3  Check the Labels:  Even though I encourage you to primarily choose real, whole, fresh foods without labels, sometimes you can’t avoid it.  Make sure the packaged foods you are choosing are GMO free and don’t contain highly modified corn or soy ingredients.  Stay away from unhealthy syrups and sweeteners as well, they are first off  artificial or secondly toxic and you wouldn’t want either in your tummy.

Tip #4  Ask your waiter/waitress or grocer:  If you have any doubt about what’s in the dish you’re ordering tonight for dinner – ask. No need to feel embarrassed or feel like you’re  causing a scene. You don’t need to have a food allergy in order to gain permission for a query. Most restaurants nowadays have become quite used to the more educated consumer wanting to know more about what they are putting into their mouths.

Restaurants have become quite adept at answering most questions the diner has.  Even your grocer is there to help. If you’re uncertain about something, do ask. Also, if your local grocery store doesn’t carry some of your favorite healthy foods, ask them to either stock it or special order it for you.  They’ll be happy to do so and keep you as their loyal customer.

Tip #5 Drop the Jitters: No need to go overboard about the food you eat.  Every food you consume does not have to be gluten, dairy or whatever “free”. Remain calm and do your best to enjoy your meals, savor every morsel and if you don’t like it don’t eat it. Unless you, of course, are more accustomed to eating only junk food, greasy burgers and fries – your palate then needs to be trained for healthier fare. Food should taste good all on its own without the need for sauces, dressings or extra salt.  Whole, fresh food has so much inherent flavor and goodness in it.  Give yourself time to experience the true JOY OF EATING!

Comments (0)
Categories : Diet, Self Improvement, Wellness
Tags : , , , ,

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…

Comments (0)
Categories : Diet, Wellness
Tags : , ,

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

Comments (0)
Categories : Diet, Wellness
Tags : , ,

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!

Comments (0)
Categories : Diet, Wellness
Tags : , , ,

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 …

Comments (0)
Categories : Self Improvement, Wellness
Tags : ,

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.

Comments (0)
Categories : Diet, Self Improvement, Wellness
Tags : , , , ,

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.

Comments (0)
Categories : Self Improvement, Wellness
Tags : , ,

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.

Comments (0)
Categories : Wellness
Tags : , ,
« Previous Page
Next Page »