Archive for health – Page 7

Do You Crave Chocolate?

02/13/13 Monika Comments (0)

Yes it’s Valentine’s Week and many think of sweet chocolate goodies!  But there are other things we crave – food, companionship, being heard, being seen, and being loved.  The list goes on and on.  When some of our basic needs are not fulfilled we tend to gravitate toward unhealthy patterns causing an imbalance leading to cravings.

Food cravings are often difficult to admit to.  You may feel embarrassed while another may proudly brag, gleefully and lustfully about their food weaknesses – gleefully and lustfully. Physiological we may crave certain foods because we are missing essential nutrients in our body.  For example, since we are on the topic of chocolate – a chocolate craving may actually indicate an insufficiency in magnesium.  Craving salt may mean you are low in sodium or potassium in your diet.  A good source for sodium, other than potato chips, would be celery, chard or kale for example.  Leafy greens are loaded with these essential minerals.  Craving fried foods may be an indicator that you are low in essential fatty acids.  Better to fill yourself up with fish oil in a supplement form and also add fish, avocados, nuts and seeds to your daily regimen.  Have a hankering for ice-cream?  Well that “food” is loaded with sugar, fat, and unhealthy additives.  Better to have something cool and refreshing like yogurt with some fruit in it.

So if you want to start with changes to your diet that are simple – choose whole foods such as quality proteins, healthy fats, lots of vegetables and some fruits, beans and grains (used sparingly) and that’s it! If it’s a more emotional or psychological hunger or craving here’s where you must dig deeper.

And you thought I was going to share Chocolate Recipes here – did you?  No such luck.  Although the cacao plant does have its place and has some therapeutic benefits you definitely only want to save it for Valentine’s Day.  So much of the chocolate found in the marketplace is processed and has unhealthy amounts of sugar added to it deeming it toxic and potentially addictive.  And when you start the sugar addiction you are lost.  It’s hard to control yourself when faced with addiction -witness the abundance of 12 Step programs available today.

6 Easy Steps to Control Your Cravings:

#1 Eat Balanced Meals. Don’t skip meals – I know, I know – I hear you saying – “but it’s impossible not to with my schedule!”.  Trust me you need to make time and plan better if you are not making eating regularly a priority. Your blood sugar will drop – you won’t function very well.  And then you may reach for the nearest, quickest and easiest – usually “something that will keep you going” like sugar, caffeine, salt or fat. And lots of it!  Your judgment is impaired and you make poor eating decisions about amount and type.  Balance yourself by planning – always have a protein with your carbohydrates.  The carbohydrates, I recommend are primarily vegetables and fruits, nuts and seeds. These are your best bet to help alleviate any problems with food sensitivities, allergies or food combining issues.

#2 Don’t eat when doing Something Else.  While watching TV, reading working at your desk, in the car – don’t do it.  Do all your eating at your table at specific times of the day.  When you eat and are occupied your brain does not connect with how much you have eaten or if you are satisfied.  You tend to overeat and eat comfort foods in those situations.  Take the time, get out your cutlery, napkin and beautiful plate and prepare your food in a visually pleasing manner and breathe the food in with all your senses.  Enjoy and make it special!  Treat your eating as a sacred act one that is nourishing you and giving you life.

#3  Take a break.  Are you really hungry or tired or even still – just thirsty?  Check in with yourself before devouring the Hagen Daas.  Allowing your brain to rest and refocus gives you the space required to make better decisions especially about the next thing you put into your mouth.  Close your eyes for about 5 minutes or even journal for 5 minutes just to get clear about what you really need at this point in your day.  If you have been eating on a regular schedule, which I highly recommend you do, you will know if it’s hunger you are feeling if so, then it is time for a meal or healthy snack.  The more “off” your schedule becomes and the more inconsistent your day is the less you will be tapped into a regular rhythm and you will easily lose control and make poor choices.  If you go for more than 4 hours without eating your blood sugar and stress hormones will be negatively affected.

#4 Make connections.  If you are feeling lonely or isolated connect with others.  Make time to socialize and relax with friends and family.  You don’t need to have all your social activities revolve around food and eating.  Fill yourself up with the gift of a good conversation or friendly hike in nearby hills. It will be less caloric or less potentially damaging to your waistline and self esteem.     

#5 Get Active.  Get out of your environment for awhile and go for a walk and take in nature.  Pull out your exercise ball – you know the one hidden in your closet.  Or pull out your bike and take a ride.  I just signed up for hip hop classes myself – it’s going to be so great to get back into the dance studio.  It’s been a couple of years since I donned my dance shoes.  Getting active will stop you from wanting to put unhealthy foods into your body as you will see they don’t fuel you for very long.

#6 Take the Sugar Out.  If it’s around you you’re liable to eat or the very least think about eating it all day long.  Keep it out of your house and environment.  Don’t fool yourself into thinking you can have 1 bite.  You probably can’t stop there.  A favorite saying I’ve espoused for years now is “One bit is too many and a thousand bites are not enough”.  Sugar robs your body of nutrients, in particular Vitamin C, which leaves you with a weakened immune system.

Give yourself the Sweetness of Being Good to Yourself this
 Valentine’s Day!

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Do You Have Lean Genes?

02/11/13 Monika Comments (0)

Is your weight genetic?  Obesity genes account for only 5 percent of all weight problems. So 95 percent of any weight problems have nothing to do with your genes.  This fact has not affected the high incidence of obesity we see in our culture. We can’t blame the obesity problem on high fat diets either. Even though fat contains 9 calories per gram, as opposed to carbohydrates or protein which actually contain 4 calories per gram, we still can’t nail our epidemic on the consumption of fat.  In fact, research has shown that low-fat diets don’t work either and they actually cause more harm than good. And to top it off – avoiding fat in your diet is not a major determinant of body fat. The Women’s Health Initiative, which is the largest clinical trial of diet and body weight, found that 50,000 women on low fat diets had no significant weight loss.

Did you know you can actually be at an “ideal” weight that appears to be perfect and  actually be considered clinically obese?  We call it “Skinny Fat”.  Many models who you think of as skinny or lean may actually have a high percentage of body fat.  Anything over 30% is considered clinically obese.  Many of these “ideal” model types have actually very little lean muscle on their bodies.  They are literally, as we often say, only skin and bones and let’sinclude fat under that skin to our description as well.  It’s so important to know what your actual body fat composition, or your fat to muscle ratio, is.  This marker determines not only your true slimness but also your true state of health.  This is the reason I always recommend having your body fat composition tested.

Even without getting the actual test done – eating in a whole and balanced way – the method I teach clients – is the ultimate prevention of falling into the  “skinny fat” category.  Here’s a secret – you can actually eat more when you have a higher category.  Here’s a secret – you can actually eat more when you have a higher percentage of lean muscle mass than less to maintain your weight.  Your body becomes a virtual furnace and can efficiently break down what you consume – easily.  I’m not saying that it easily burnseverything down.  If you feed your body unhealthy foods – your muscle mass will decrease and so will your “furnace’s” ability to burn calories.  There are 2 main things that increase lean muscle mass – resistance exercise and protein.  Both in appropriate amounts for your body size and exercise level will give you the desired lean muscle to fat ratio you are looking for.

Back to the issue of treating obesity and weight – the ultimate is in personalizing your approach. In my field of nutrition we are hearing more and more about something called Nutrigenomics.  It is the science of how we can use food to influence our genes.  Yes, you heard that right – our diet can influence and potentially change our gene’s expression.  Let’s call it Genetic Eating if you will.  When we give your body the building blocks and proper nutrition your genes get “turned on” so to speak.  Simply put – you come into this world with a certain genetic makeup and if you don’t “feed” your genes properly – thehealthy expression of our genes stops.  For example – let’s call it the “healthy weight gene” without the proper nutrients this gene shuts down and weight gain takes over and that is what you see.  In order to turn the genetic light switch back on we need to give our body the right current-cy  (a little play on words there) – so they work.     Of course this is a very simple explanation of an extremely complex process.  The most important thing for you to understand is that you can change your genes, and fit into your jeans, and YOUR Diet plays one of the most crucial roles in this regard.

Until next time – Stay Healthy and Choose your foods carefully!

Freaky Genes? This English Model has tried everything, she says, to change her hour glass figure but even with any weight loss her body still maintains this unusual and rare shape.

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Is Health & Beauty Skin Deep? 8 Steps to Healthier, More Radiant Skin

02/08/13 Monika Comments (0)

Here are 8 Steps to Having Healthier and More Radiant Skin:

(1)  Your Sleeping Beauty Skin – You need to get good quality sleep, to not only reduce any bags under your eyes for example, but also to help your skin recover and regenerate properly on a nightly basis.  An optimum 7-9 hours.

(2)  Your Skin Needs the RIGHT Nutrients – especially good fats and oils, zinc and other anti-oxidants.  You can take it as a supplement or get it from your food directly.  Foods high in zinc are oysters, shellfish and brewer’s yeast.  Foods high in good fats are avocados, fish, nuts and seeds.  Vitamin C and Flavenoids foods are citrus, tomatoes, many fruits and vegetables have this vital nutrient in them.

(3)  Radiant Diet = Radiant Skin – Balance your diet with quality proteins, good fats and fruits, vegetables, grains, beans, nuts and seeds.  Fruits and Vegetables are filled with essential nutrients to help keep your skin healthy and beautiful.

(4) Good Fats & Oils for the Skin – I can’t overemphasize how crucial taking sufficient amounts of a high quality fish oil is to help keep your skin healthy. Make sure it comes from a reputable supplier. Some companies actually have rancid oils in their products and to disguise the rancidity will often deodorize them so you can’t detect any lack in quality. Make sure you don’t buy cheap brands. Any supplement or food product containing oil needs to be of thehighest quality otherwise it’s potentially very toxic to your body.

(5)  Skin Stress Effect – Counteract stress’s effect by taking a good antioxidant formula which will include vitamins C, E, selenium, and COQ10. Antioxidants give your body the protection and your cells the oxygen they need to not only function, but to age well. They help to increase energy on a cellular level, improving your body’s ability to handle stress.  Vitamins C, E and Alpha Lipoic Acid are all very important nutrients that help our cells stay healthy despite the daily potential of free radicals damage, which oxidizes (ages) our cells and tissues.

(6)  Keeping Skin Hydrated – It can be easy to forget drink enough water. Drinking pure, clean water versus teas, coffee, sodas and juices is important not only to hydrate the skin and reduce heat in the body, but also to lubricate your tissues as well. Drink at least eight glasses of water daily (64 ounces). When it’s hotter outside or you’re exercising you may be perspiring more, I recommend drinking even more (80 – 90 oz) but don’t drink your daily amount all at once – sip throughout the day.

(7) Get the Toxins Out – A proper detoxification program helps your body function better and your skin look more beautiful – think of it as an oil change or tune up.

(8)  Foods For Your Skin –  Choose blueberries, raspberries, cherries, blackberries, boysenberries – these are powerhousese filled vitamin C.  Berries, by their very nature, have skins that protect the vulnerable fruitinside from damage, sun radiation and infection, which gives them incredible antioxidant protection.

So remember – beautiful skin always starts from the inside.  Protect it and keep it radiant and healthy.

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Exploding Weight Loss Myths

02/06/13 Monika Comments (0)

Ok so you’ve made it through the first month of 2013.  How are your goals going so far, in particular your health and weight loss goals?  You may be feeling you’re ready to get some help.  You might have tried it on your own to with zero success.

It’s time to review and overcome some of the resistance you have about ever being successful in this area of your life.  Resistance can be your worst enemy and can be as insidious as you might not even imagine.  Some of the way resistance shows up is by commonly accepted truisms or myths.  Don’t fool yourself.

This week’s article is about exploding some of those myths and here are the top 12 to watch out for.

  1. It’s Short Term – Weight loss and then maintaining a proper weight requires consistent conscious effort and giving your body the proper nutrients it needs. 
  2. Feeling Deprived is All Part of It – You do not need to feel deprived in order to be successful at healthy weight loss.  It’s a mindset 
  3. Do not eat or eat less – Giving your body good, nutritious foods throughout the day is essential for proper weight loss and maintenance. Eating like a bird will not help you lose weight or be healthy.
  4. Exercise Like Crazy – You do not need to stress your body by over-exercising – exercise enough for your weight loss goals and your body type.
  5. Eat only 1 or 2 Types of Foods – Limiting food groups is not a healthy and balanced way to lose to weight.
  6. A calorie is a calorie – Even though a slice of cheesecake may have the same amount of calories as piece of chicken the nutrient quality is not the same and will rob you versus nourish you.
  7. Sleep has nothing to do with weight loss – Without sufficient, quality sleep you will find it very difficult to lose weight and keep it off.
  8. You need to ramp up your metabolism – You need to help your body function more naturally and that does not necessarily have anything to do with speeding up your metabolism which in itself can be very unhealthy.
  9. When you get older you’ll gain weight – Age does not determine weight gain, unhealthy habits do no matter what your age.
  10. I can lose it alone – Many people try to lose weight on their own, but without an accountability partner or coach it becomes difficult as you most likely will let your excuses run rampant.
  11. I’ll be happy when I’m Skinny – Your weight is only a symptom of many things that may be going on in your life, losing weight does not guarantee a happier life. You have to address it all.
  12. Eating Fat is bad for you – You need good, essential fats in your diet daily.  These fats are responsible for healthy hormone balance, beautiful skin, reducing inflammation and much more.
                                                               

So as you can see there are many myths out there – some of them running your life.  Getting educated and becoming more aware will help you overcome false beliefs and your resistance to doing the right things to take care of yourself.

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Do You Want To Be Lean Soon?

02/01/13 Monika Comments (0)

With such a successful Women’s Event this past Sunday it got me thinking about women’s struggle with weight and how we can change our perception.  

I often wonder – is there an urgent need to get it off or is it simply a fantasy?  Is “I need to lose some weight” something you’re suppose to say especially if your not donning a pair of Size #2 Skinny Jeans?  Are we women expected to be something we’re not and never will be, but yet to be politically correct, we must yell out “I’m fat!”

Well let’s slow down here – having curves may not be as popular as it once was but heck if you’ve got them be proud of them! If you’re one of the “other” kind of body types – you know the more popular and often envied kind with little or no curves – be proud, too (believe me some aren’t even in this category!).

Studies have shown 95% of a women’s self esteem is based on her body image.  Doing everything you can to appreciate your body today is crucial. If you are having less energy, digestive distress, hormonal imbalances appreciate your body, too and get these issues addressed – the sooner the better.  If you are feeling disassociated from your body; not feeling comfortable in your own skin – it may be time to deal with your emotional as well as physical health.

Having 5, 10, 50 lbs more than you desire requires a concerted effort to rid yourself of excess weight.  However, during this weight loss process it’sessential you treat yourself well both emotional and physically.  Stop berating yourself for losing only 1 lb. in 1 week or having a bigger serving than you actually needed or even that you found yourself being less than pleasant to someone perhaps surprisingly out of character for you – you’re always the demure and civilized one –right?  Stuffing your feelings with food is no longer an option.  Some of your responses may initially surprise or even scare you but just know it’s a natural part of the terrain.

When you are making behavioral changes during your weight loss process – it’s important to know that change takes time. Too fast – it won’t last!  You need to “grow into” your New Habits and into the NEW YOU.  I have often noticed that when there’s a rush to get the weight off and when it finally comes off the behavioral changes have not really been anchored long enough to become permanent. You start taking the focus off healthy eating habits, maintenance is disregarded and the lbs. come back on.

Try these to stay on track during maintenance: 

#1  Remember the Successes.  It’s a good idea to think about how far you’ve come in losing the weight you said you wanted to.  If you find yourself not being perfect one or two days tell yourself you’re doing a food experiment and laugh at yourself and then get back on track immediately.  You must work on healthy self talk and tell yourself you’ve been successful so far and you can continue to remain successful.

#2 Don’t be the Hare. Too fast – like the Hare – will never sustain your balanced weight and healthy habits.  You may find your habits going on vacation and your weight coming home to rest and stay.  Watch out for the signs – sugar every day, eating the same portion as your husband again, and evening snacking.

#3  You’re in it for the Long Haul. Know your weight loss is long term so get used to thinking of it as such.  If you think it’s just temporary – guess what that’s what it will be.  It’s vital you manage your thoughts about your new healthy lifestyle by confirming that you are worth it and staying healthy and lean is the most important thing in your universe. After all – as my mother always says: “Your health is everything!” Don’t be someone who misses having good health but be the person who embraces it.

#4   Starting and Stop.  It takes more energy to get a boulder up a hill but very little to get it down the hill.  Remember this – it’s so much easier to maintain a healthy weight once you’ve lost it then it is to gain it all back again and start over.  It erodes your self esteem and your determination.  It’s also very stressful and wearing on your body as well.

#5  Lean State of Mind  Once you take a step to starting a healthy eating plan or weight loss program something immediately begins to shift in your mind. You start to see weight come off and then you become more of a believer in the possibility that it’s doable for you.  You lose it and Voila you become a new person – a better, more self actualized version of you.  You Shine, you Radiate – YOU are more YOURSELF.  This empowering feeling becomes your new state of mind. No one can take it away from you – it’s yours to keep and to cherish. 

#6 Stick with Tried and True If you have worked with someone in the past – a professional stick with them – they helped you before they can help you again. The ongoing support is crucial if you want to stay lean & healthy long term.

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Are YOU Sick and Tired of Trying to Squeeze into…?

01/28/13 Monika Comments (0)

Are you thinking that it may be time to give your jeans away because you’ll never fit into them?

Are you sick and tired of squeezing into our…?  Well you name it…

Panic no more, leave the depression behind, grab onto your leather belts and floral scarves… You really don’t have to give up.  You can fit into your clothes again — no fooling.  It does however, take some work.  Hopefully that’s not surprising.  But wait it doesn’t have to mean pushing a boulder up a steep hill – no, not at all.  Believe it or not this is not rocket science – sound nutritional and behavioral science – yes.

Here Are Your 5 Easy-to-Implement
Skinny Tips:

Skinny Tip #1  Believe You Can.  Guess what? We all think we can’t in some area of our lives.  Even the most successful have their doubts – but they still go ahead and feel the fear and you know the rest… yes, they do it anyway. So many things in life are hard but definitely worth it.  I had a client who detoxed her body as she began herSkinny Jeans Program-she felt unwell – tired, headachy, and unfocused.  This lasted a few days and now 2 weeks later she’s feeling more energetic and focused than she has in a long time. She hung in there, believed she could and she’s well on her way to her health and weight goals.

Skinny Tip #2   It’s Not Overnight. Your habits took a while to get comfortable in your body and mind and they kind of want to hang around for a while (like the rest of your life – maybe). But you need to tell those near, dear and unhealthy habits it’s time for a vacation perhaps a permanent one.  You need to boldly make up your mind to make some changes.  If you see you’re exercising habit is well established and you’re still not losing weight you may need to re-think your approach.  Know that even though exercise is essential for good health it is NOT A WEIGHT LOSS STRATEGY.  I need to make this very clear – 80% has to do with your diet – what and how you eat on a daily basis.  Exercise only accounts for 20% in contributing to weight loss.  Right from the get go you need to change your diet and your relationship with your food – absolutely no getting around this.

Skinny Tip#3  Forget about Will Power.  No such thing really.  Having sugar cravings may have originally started with you taking that first bite of cake.  But once you succumb to indulging you often find you just can’t stop.  Sound familiar?  Well science has shown time and again just how our cravings develop and how they effect blood sugar balance to causing the development of a yeast-like imbalance in our digestive system.  This yeast imbalance is called  Candida.  Candida live off sugar and the only way to stop the cycle is to starve the yeast from producing by abstaining from sugar and simple carbohydrates, as well as vinegars, mushrooms and other yeast or mold like food substances.  A good probiotic taken regularly will also stave off this imbalance once the culprit is removed. So again, once it’s out of control in your body, will power plays very little if any a role.

Skinny Tip#4   Make Preparation Nurturing.  So many feel like they don’t have time to prepare healthy meals and wish to hire an elusive healthy gourmet chef. I often counsel my clients about the nurturing and healing aspect of preparing your food.  Do you remember my saying“Let Your Food be Your Medicine and Your Kitchen Be Your Pharmacy”.  Believe it or not your kitchen can be your healing Sanctuary where you take good care of yourself by choosing healthy foods and presenting them in an appealing way.  Sure it takes a little time and some practice but once you get into the habit – you won’t want to go back.  Even if you are preparing your lunches – how satisfying is it to open up a fresh salad with chicken or fish – something you made with your loving hands – fresh and nutritious just waiting for you – don’t you just feel so pampered?  Yes, embrace this important healthy strategy – it’s good for you.

Skinny Tip #5   Say no to GMO.  Did you know Genetically Modified Organismsmay be the culprit in not only your weight gain but allergies and most of the health challenges you or your loved ones may be experiencing.  They can negatively alter your digestion, metabolism and you and your family’s overall health.  GMO’s are found in common foods like corn, cornmeal, soy, alfalfa, zucchini and yellow crook neck squash to name a few.

If you’d like to know more view this extraordinary film about Genetically Modified Organisms which you may, unknowingly, be ingesting on a regular based. Watch the film entitled: Genetic Roulette.

For a minimum donation of $2.99 going to the Institute for Responsible Technology you can watch this revealing film.

Click here www.geneticroulettemovie.com

So you see, it’s not that hard to stop squeezing into those clothes and saying hello to a slimmer, leaner you.  The next time you look in the mirror tell yourself -“I can and I will”. And then take your 1st step and stick with it.

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From Your Eyes to Your Thighs

11/22/12 Monika Comments (0)

Several years ago my friend and colleague Dr. Christopher Vogelmann – a chiropractor from the DC area – and I were jokingly (as we often do) discussingHoliday indulging. We were specifically speaking about Eggnog and agreed that this beverage’s key result is that the more you drink the more it will go “from your eyes to your thighs”.

Yes, no getting around it – this festive drink is highly caloric and potentially “dangerous” for any efforts of getting and staying in your Skinny Jeans. Which led me to think what else causes this during the soon to be Holiday Season?

Well most of the foods and drinks offered at this time of year fall in the same bottomless pit of regret and January redemption. So to avoid the possibly inevitable – this article will offer you some solution.

Here Are Your 5 Tips for Keeping It Off Your Thighs:

Tip #1  Eliminate the Temptation: Don’t start, be honest with yourself and remove the temptations from the premises.  It’s not only the candy bar or pumpkin pie, if nuts or cheese is your downfall avoid them, as well.  Keep them out of your house.  If a family member happens to love their crackers or ice cream enroll them in a healthier way of eating even if they don’t struggle with their weight.  Staying off these low nutrients types of foods is really good idea for everyone.

pizza

Tip #2  Keep Your Friends Close: Those friends I am referring to are the people in your life who support you in all and any of your efforts to stay lean and healthy. However, I am including in this friend category the actual foods that should be your best friends as well. These food friends are specifically vegetables, lean protein and quality fats. These friends are trustworthy, reliable and will always help you keep your thighs, tummy and everything trim on your body.

Tip#3  Beware of those EXTRA Non-Nutritious Calories: They add up oh so easily.  Think of a bank account – you spend a few dollars on this, $20 on that and $76 on something else and all of sudden you’ve blown your budget for the week.  Your food choices are kind of like that, too.  These little noshes here and there – at the family get together, while driving, while passing the candy dish at work. They all add up and can be astonishing if you were to calculate your nibbles. Or how about the chips and salsa – don’t fool yourself into thinking you’ll ONLY have one – you know where that will lead you? With holiday eating save yourself for the best indulgence – real, wholesome, nutritious food. These foods will give you more bang for buck and keep you healthy throughout the good and hectic times ahead.

dipandchips

Tip#4 Keep Your Cool: Maintain control.  You do in other parts of your life don’t you why not with your food?  If you are normally a pretty balanced person, however find yourself being stretched emotionally at work or in your personal life by some challenge. Taking a cooling off period versus engaging, which may take you in the direction you don’t want to be going, is a healthy thing to do. Give yourself a time out for a couple of hours a few days before making a decision and definitely don’t berate yourself – ever! Keep your cool, your control and your commitment to yourself to be good to yourself.

lady_meditating

Tip #5 Small Bites, Please: If you must try the “forbidden” food – go ahead and simply do it and then move on.  You might want to change the thought that you “can’t” have something because it’s “not on your diet”.  This type of restrictive thinking will only make you want it more, it’ll make you feel joyless and you’ll probably go over the edge and have a lot more of it!  Better to allow yourself a “food experiment” every once in awhile – trying the food will help you to satisfy your curiosity. So go ahead and have it. Feeling deprived and rebellious will make you overdo the forbidden food filling you with regret and a few extra lbs. Just take a few small bites and then be done with it.

If unhealthy foods are not around you won’t see them and you’ll be more likely keep your  thighs and belly healthy and lean all year long.

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Skin Care—Skin Deep?

10/23/09 Monika Comments (0)

Beauty from within is a very ancient concept. The cosmetic, health, and beauty industries have been focusing on this for decades. Scientifically tested ingredients and nutrients are taking the beauty field by storm. With our reluctantly aging population, the market for anti-aging products is seeing a growth spurt—from functional foods and beverages to therapeutic supplements and body care. The variety of emerging beauty products—think ingredients that target stress relief, anti-aging, ultraviolet protection, overall wellness, skin hydration and hormonal balance—makes it hard to deny the field of anti-aging is here to stay.

Market analysis firms like Datamonitor expects this industry to grow over the next year to $3.6 billion here in the United States and $4.4 billion in Europe. Amazing isn’t it. We baby boomers absolutely care about how we age and we are not going down without a fight. That fight is a gentle fight—right? I hope so. Using natural approaches to our inner and outer health and beauty is essential.

Industry experts say we are readily making the connection between what we put inside our bodies and our appearance. In general, most of us understand how our diets can have an effect upon things other than our weight and health. We know if a person is eating junk food and is overweight, her skin won’t be as healthy as it should be. We now understand as well, more than ever, that health does indeed equal beauty.

We are seeing beauty and cosmetic companies adding healthy fish oil, green tea, and resveratrol to their products. These additions are known to contribute to healthier aging. Even the NEEM plant used readily in ancient Indian Medicine called Ayurveda is being introduced into products as well. Topical use of this plant can help with fungal or yeast types of skin conditions. Also, skin care ingredients that help with the immune function of the skin are also being added and are becoming popular. These products address skin irritations such as itching, flaking, or scaling.

With this growing focus on beauty from within, adding nourishing nutrients from food and skin formulations that help with hydration are essential to maintain inner and outer beauty, and radiant health. Feeding yourself inside and out will increase protection from oxidative stress, which is the culprit for accelerated aging. Foods, beverages, and skin care products with powerful anti-oxidants called carotenoids and powerful vitamins are vital for health and beauty.

My favorite anti-aging ingredient is something called AgeLoc, which locks or stops the free radical damage of the skin. It literally stops the AR NOX enzymes, which are responsible for aging.

The scientific community and beauty industry will announce next week a new scientific discovery in anti-aging. It will have something to do with resetting your genes. Imagine changing the genetic code of your skin and resetting your genes so you can start looking much younger. Imagine that. Well I’m all for it. How about you?

(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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7 Lessons I Learned from Dancers

09/17/09 Monika Comments (0)

In my 20s, I danced for a dance group called Imram in Vancouver Canada. At the same time, I was pursuing a career in television. I almost had a TV series I had created picked up by a National Canadian Television Network, which was exciting. It focused on people in various fields who showed promise and were becoming noticed for their skill, knowledge, and talents. I had always loved dancing, so I continued my dance classes in contemporary, jazz, and ballet. I loved it. It kept me sane, fit, and happy. However, I didn’t pursue a career in dance.

Now that I have a wonderful health and wellness practice, I still make time for my dancing and physical fitness. I’m lucky to have great studios and gyms in close proximity to where I live. On a daily basis, I make the effort to do some sort of movement, so I feel in tune with my body and my spirit.

When I first started dancing many years ago, I didn’t pay much attention to how profound the lessons were. However, I’ve come to realize they can teach us a lot about life, our spirit, and our wellbeing. Here are seven lessons we can all learn from.

  1. Hang around people who you want to be like.
    Dancers are beautiful no doubt about it. They are so fit and so “into their bodies” that they almost seem to float whenever they walk. They enter a room full of grace and poise. It’s easy to be swept away in their “lightness of being.” Dance is usually in their blood—they love it. As you can certainly see when witnessing the popular TV shows “So You Think You Can Dance” and “Dancing With the Stars.” Sure, they could just commit to an exercise regimen; however, they would rather use their bodies in an artistic way.

    So hang around people you want to be like, whether they are at the fitness, wellness, career, or spiritual level you want to be at. You’ll have a better chance of being inspired by those you surround yourself with. It’s motivating and uplifting—that’s for sure.

    Who are YOU hanging around? (Think about it.)

  2. Consistency is the key for long-term success.
    Dancers know that a beautifully fit body is built over time. And even if they take some time off, they’ll bounce back quickly because of all the training they’ve done over the years. It’s called “muscle memory.” Your body remembers your shape and can easily “snap back” into place.

    In the same way, you can bounce back as well. That is, as long as you stay connected to your gym, your health coach, or your healthy eating plan on a regular basis. It’ll help you remember who you are and what you need, even if you take a break.

  3. Ups and downs are a part of the process.
    Dancers always know that success comes in cycles. It’s physically damaging for them to try to be on stage at all times. They know their limits. They push themselves sure enough; however, they know when to stop before they break down—well, usually. There are times, I’ve experienced this myself, when injuries or accidents do happen. If you are fit and healthy, the recuperation period usually takes less time.

    Your health and wellness programs often go in cycles as well. You can be focused on it for a while, then ease back for a bit. Don’t worry when there’s an “off track period” like holidays, vacations, and birthdays. Just make sure you get back on track immediately after or you might stay of track longer than is best for you, requiring a lot more effort later on. Get back on your healthy eating, exercising, and mindset schedule. You may want to mix up your exercise and some of your regular foods a little, so your body and mind don’t get bored.

  4. Hard work is part of the game.
    Dancers don’t wake up and say, “I don’t feel like practicing today.” They just do it, especially if they are professionals or have aspirations of becoming professional someday. It becomes part of their schedule and part of their lives, the very essence of the fabric of their daily lives. Their commitment to their goal ensures success.

    How many of you secretly wish your success would be handed to you on a silver platter? I’m all about ease and simplicity; however, we need to realize there’s some work involved. The solution is to make the hard work pay off and be fun. By doing what you love to do and taking good care of yourself by taking time off, getting help, eating smart, and exercising regularly, it will give you the energy and stamina you need, making you feel rewarded and full of life.

  5. Model others who are already doing what you want to do.
    Dancers don’t try to invent their dances from scratch, unless they are also choreographers. They look at and study what the top dancers are doing. Dancers who are performing exquisitely and training regularly are the ones aspiring dancers are copying. By doing this, they start to develop a precise formula for their own success, talent, and skill. Often, but certainly not always, they are usually eating the right diet, which fuels their bodies properly, getting the right amount of sleep, and studying with the best teacher available. They are committed to their art.

    Please don’t reinvent the wheel when there are others who know how to get you where you want to go with your health, wellness, and/or weight loss. Find an expert who can help you accomplish your health, wellness, and life goals. Model them as well. Don’t model others who are not committed to their overall health and wellbeing. Model those who you want to emulate, the ones who are experiencing the immense health, radiance, energy, stamina, shape, and success you dream of!

  6. Find a mentor or coach for faster results.
    I don’t know of any dancer who got to where he or she is all alone—it’s impossible. Most dancers dance in a group or company. If they are just dancing for the pure pleasure of dance, they take classes in groups and with a teacher. Every dancer trains with teachers and takes many dance classes. A good teacher or mentor will understand them, their desires, their strengths and weaknesses, and their dreams. Someone who will be with them every step of the way while they get better and better. Does this cost them a lot of time, energy and money? Yes, usually. However, they don’t look at what it costs. They look at what it’s worth. They’re fast forwarding their success and abilities, and that is priceless.

    I know many people who have wasted thousands or even tens of thousands of dollars to lose weight and end up putting it back on. They never really learn how to eat well to nourish and develop life long skills, and abilities to eat smart and healthy—long term—and to look at some of the issues that causes this. Don’t make that mistake. I’ve also been there. Stop struggling. First invest in yourself and work with someone who’ll show you the best way, maybe for the first and hopefully last time. As a very happy client of mine once said, “It’s only expensive if it doesn’t work, but Monika’s programs work.”

  7. Show off what you’ve got!
    You can be sure the dancers aren’t meek about their hard work, fit bodies, and their artistic abilities and accomplishments. They show off their hard work with beauty and grace in their performance and in their everyday life. They usually look fantastic and move with such ease. They feel so comfortable in their own skins. They are proud of their accomplishments and their assets as well.

    Even if you don’t have it all (yet), show off what you DO have. Strut your best stuff and speak positively about your journey and your life. Be proud of who you are and no apologies please. Feel powerful and strong in your success. Whatever those successes are—big or small—we’ll praise them all.

    Dance into wellness…

(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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Need to Transform Yourself?

09/04/09 Monika Comments (0)

I like to consider myself an alchemist and an artist in the work I do. I help you transform your body and usually your mind. I’m sure you have heard when Michelangelo gazed at a piece of marble, he saw the beauty and essence of the piece of art he was about to sculpt. Sometimes I too feel like Michelangelo when I first start working with a client. I see what clients can become after our transformational work together. I feel confident knowing that my clients’ natural health and beauty will start shining through more brilliantly than ever in just a few short weeks. With my guidance, many of my clients transform their lives during the remarkable journey we take together.

Transformation doesn’t happen overnight however. We live in a quick fix culture. We want overnight results. Just take a pill, buy a new outfit, get your hair and make-up done, and all of a sudden, voila, we are changed, we are different…well not so fast. Is this temporary quick fix an illusion? Really true transformation does take time. It may not take forever, but it does take time.

I would encourage you to start thinking about the type of transformation you want to make in your health, your body, and your life. What do you really want to have? What kind of transformation do you want in your life today? What do you want in the next few months, in six months, by the end of 2009, or the end of 2010? What things do you really want to change and what do you want to let go? What do you want to become more of?

I urge you to think about some of the things you’ve tried before, which might not have turned out as you had imagined. Was your goal too vague or was it an unattainable quick fix? Or were you ever successful at something initially and it only provided short success? Even though transformation occasionally seems immediate, true transformation happens slowly and methodically, and inevitably gets you what you really want in life. You need to dream, to plan, and then take action.

When it comes to my business in health and weight loss, I help you make an intelligent and committed choice to lose weight and be healthy. Getting into your Skinny Jeans may be what you want. Even though that looks like the ultimate transformation, first and foremost, it’s really an inside job.

You start by making better food choices, being more consistent with your exercise regimen, you go to sleep earlier, and you stop watching too much TV. The changes start adding up and your lifestyle changes. You feel better about yourself and you look physically different, as well. You begin to feel healthier, lighter, and more vibrant, as if you can do almost anything. You feel more confidant and proud of yourself. The transformation of our Skinny Jeans Program doesn’t take forever and it doesn’t happen overnight either (as I mentioned earlier). However, somewhere in the middle it’s doable, realistic, and the results are astounding.

Like some of the things I hear daily in my office.

  • “I’m amazed I’m not hungry!”
  • “I’m amazed I’m feeling so much better!” 
  • “I can’t believe I really don’t need as much food as I thought I did!” 
  • “I can’t believe how good food actually tastes!”

Daily I see the healthy, beaming glow, which is an amazing transformation! Clients who I have phone consultations with will also tell me about the many compliments they are getting.

So is this something you want in your life this year? Or is there something else? We all want good health, great relationships, money, and work we love. What are the specifics for you? Take time to think about it, create your plan, and then get started.

(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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