Archive for Self Improvement – Page 5

Are You Afraid of Dieting?

04/12/13 Monika Comments (0)

You might be afraid of dieting – even the word scares most of us.  Why?  Because we feel we will fail.  You may not know this but 90% – 95% of Women’s Self Esteem is based on their body image.  Surprising?   Based on my nearly 20 years in practice I have seen, felt and heard the pain surrounding how we women feel about our bodies.  It can be heartbreaking and yet so real.  It affects everything in our lives.  We care too much or we don’t care enough.  I am not a big advocate for dieting, in general, because most diets are designed to fail and they do not take into account hormonal imbalance, improper sleep habits, stress and emotional eating patterns and physiological effects.  But most importantly they don’t take into account the crucial thing – one crucial thing – our thoughts.

Most of us want the Perfect Body.  So we decide to go on a diet and exercise. We essentially DO a Diet for a few weeks and then give up.  Do you want to know the Real Secret to Weight Loss?  You actually need to Become The Person who has a Perfect Body even before you have it otherwise your efforts will only be temporary…

You must change your thoughts in order to have what you want.  It’s really not the diet that counts, it’s who you have to be to follow the diet.  Millions look for the right diet and then focus on what they have to do rather than who they have to be.  Total new concept for most of us I know. A diet will not help you if you don’t change your thoughts.  That’s where the real work begins. It’s an inside job.

As I have been sharing with many of you lately “Your real work starts only after you lose your desired weight.”  Usually we can lose weight – the real miracle, however, is in keeping it off.  But even before the weight comes off you have to be ready to change on the inside.  When thinking of changing your eating, improving your health and deciding to “diet” you may want to ask some questions.

 6 Revealing Questions You can Ask Yourself before Embarking on a “Diet”:

1) Are you more committed to staying the same or to changing?  This is a tough one because you say you want to change – but do you really?  Are you willing to do what it takes – to stick to it no matter what?  Or will you be led astray the first time you are tempted with the chocolate cake or chips and salsa?  Sometimes it’s not the actual food but the addictive patterns that seem to develop after you take that first bite.

2) Does the pain of having more weight feel normal to you? I find sometimes we are very committed to our story – even though you say you don’t want to have the weight you presently have and feeling uncomfortable with the extra 10 + lbs.  After all what would you have to complain about or beat yourself up about?  I know this is perhaps harsh – these are the deeper questions you need to ask yourself. When you lose weight, as is often the case, you start seeing your life differently and the things that appeared “fine” may not be so fine and they require some changes to be made.  Yet when one thing changes, expect other parts of your life to change – and not too worry it could be for the better and hopefully it is for the better.

3) Are you ready to make a change in your life?  Change can be frightening.  We get so comfortable in our discomfort that we can’t imagine anything different and better.  We tolerate things when we needn’t tolerate them.  It’s a big decision to actually start eating healthy and not relying on whatever happens to be in the fridge, grocery store or drive-through. We go to dinner and feel we must have everything on our plate and oh we must have that divine bread in that heavenly basket which is calling our name.  Why would we want to give this up?  It’s entertainment, social and rewarding.  I can’t live without eating whatever I want you might say to yourself.  But what is the price?  When you stand in front of the mirror feeling hopeless when absolutely NOTHING fits you – are you ready to make a change then?

4) Are you letting distractions sabotage your efforts?  Everything else takes priority – after all who am I you might ask?  Tommy’s baseball game is more important than my silly diet – right?  This work project needs to get done – after all it’s my job and it’s more important than getting to the store and stocking my kitchen with healthy foods. Oh, I’m having guests over this week and they’ll want to go out to dinner every night – I’ll just eat what they eat and not make a fuss.  These are only a few examples of how sabotaging your efforts can de-rail you on an ongoing basis.  There will always be something that comes up – always.

5) Are you wanting to lose weight for you or for someone else?  Does someone in your life let you know they aren’t happy about your present body shape?  They may not come out and say it (although some blatantly do) but you may hear some subtle and even hurtful clues and comments.  The proverbial question (which never should be asked of a man – it’s just so unfair to ask them) “Do I look fat in this?”  Is this really your perception or the observer’s?  It is a no win set up question.  But if someone in your life is making you feel less than because you may have put on a few lbs, make sure that it’s something you want to do and not just people please.  That, again, is a no win situation. People pleasing will never get you what you want in life.

6) Are you unrealistic about your weight loss goals?  I sometimes have clients come in wanting to lose weight quickly or want to be at a healthy weight they were at when they were 19 and now they are 50.   If this is the case, you are just setting yourself up for disappointment.  Setting realistic and healthy goals is a must.  You should never be losing more than 1-3 lbs per week.  If you are it is mostly muscle mass which is very unhealthy.  Yes, certainly the first week you will lose more, and most of that is water weight, but after that stick to a slow and steady weight loss pace. And expect a plateau – that is a natural phenomenon and will easily be remedied by tweaking a few things either in your diet or in your exercise regimen.

7)  Are You 3 Feet From Gold?  This is really about quitting – quitting just before you arrive. Don’t quit – you may be just at the point when you are about to make progress, whether it’s a plateau or you’ve lost all the weight you wanted to.  Again, after the weight comes off the real work begins.  Make sure you have a good maintenance strategy in place.  This is the most vulnerable time after you’ve lost the weight.  You may think you are safe and invincible and start eating “the weight gaining foods” – lots of starches, sugars, etc.  Your portions sizes may start to increase.  Or you may start eating late at night.  These habits are so tricky – they seem to re-enter your life when you least expect them to. So prepare yourself and find a professional support system.

Most important – remember always Honor Your Body and Yourself and treat yourself like Gold.

Are You are 3 feet from your own Gold?  

Don’t Quit. 

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Take Off Your Mask

04/08/13 Monika Comments (0)

Do you ever feel like you are wearing a mask?  Hiding a part of yourself you want so very much to show and express – yet you constantly stop yourself from doing so?  You want to be that lean person wearing the Hip and Now Fashions, even a pair of Skinny Jeans may fit the bill. Or how about the clothes you’ve already got?  You want to be fit and trim and have your arms stop waving when you yell out hello to your neighbors across the street.

Or maybe, like me, you want to be more like Diane Keaton in “Something’s Gotta Give” – one of my favorite movies.  I just love Diane’s character Erica’s lifestyle in the movie.  She’s got it all – the beach home, the apartment in the city, a fantastic, successful career, a vibrant social life, a loving family and an ensuring romance brewing and most importantly a great sense of humor.  Sounds ideal doesn’t it?  Well you may say: “only in the movies”…well hold on now – maybe it’s possible to have some of your fantasies come true in real life, too.

We all want meaningful spiritual connection with others that’s a given.  We want the physical body of our dreams, too.  Oh and how about the great relationship thrown in as well.  But what about the roles we already have – the masks we already wear?  Do they perhaps hold some of our dreams as well?   We have the wife mask, the professional mask, the mom mask – giving you the genes you need in order to make the perfect cupcake.  Talk about pressure if don’t have the cupcake genes and you’re a mom!    You probably have more that one mask – we all do.  It’s time to take off the masks that aren’t right for you and stop doing what you think you should and start doing what you’d love to. Irresponsible?  Not really it’s actually very responsible and very honoring to you and everyone in your life.

At the beginning of a new year I always suggest you give yourself time to rest and heal from the last 12 months.  Give yourself the opportunity to discover what you like about your self and your present life.  It’s vital you do so.  It’s when you don’t take the time that things start to fall apart.  You stop taking good care of the important things – like eating well, exercising, getting enough quality sleep and tolerating relationships that may not be all that healthy for you.  When you slow down you get to figure out – often by listening to your gut feelings what’s right and what’s not.  If you are running around too much or trying everything you can to avoid being with yourself you will never re-discover what excites you and makes your heart sing.

Believe it or not your food choices and healthy habits are directly related to the things that really matter in your life like your healthy relationships, healthy professional life, and your ability to express yourself creatively.  You need to be more transparent, more honest with yourself to be fully healthy. When you strip away irrelevant masks (or roles) any health or weight challenges you may have will begin to disappear.  So simply wear the beautiful masks that enhance you and are fun to wear – and wear them confidently.

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Feeling Disconnected?

04/05/13 Monika Comments (0)

You may wonder what feeling disconnected or discontent has to do with weight, nutrition or good health?  Or maybe it’s obvious – when you don’t feel a sense of belonging loneliness or depression can often become your best friend.  Especially for women – feeling connected is essential.  The hormone oxytocin– also called the “love hormone” – increases feelings of love and bonding. This hormone is associated with the ability to maintain healthy interpersonal relationships.

We all want meaningful, healthy and spiritual connections with others but how about having this connection with yourself?  Ignoring your body’s signals is a way of disconnecting.  Not paying attention and eating poorly will eventually take its toll on your body. Do you ignore the whispers of your body or your mind? You can only ignore them for so long and then they are no longer whispers but roaring sirens!

Today there’s an epidemic of symptoms of fatigue, anxiety, loss of libido, weight gain, unexplainable aches and pains, sleepless nights and on and on…. These imbalances signal a deep disconnection to not only your body but to yourself.

Do you sometimes feel disconnected from who you are?  Sure you play the roles you have pretty well – but what about you – that YOU deep within.  I have written in the past about Your Inner Size reflecting your Outer Size.  What’s going on inside will eventually show up on the outside – good or not so good.  You can only get away with eating doughnuts, candy bars and french fries for so long and then this behavior finally causes you to not only feel physically tapped out but spiritually as well. Or maybe it’s not even the bad food choices you are making but rather it’s the portion sizes or the times you eat, eating too often or not often enough, starting and stopping diets or exercise.  Losing then gaining then losing then gaining again – you know that one.    By ignoring emotional or physical signs and symptoms you may be just waiting for the Perfect Storm to hit.  Heeding the signs allows you to stop, recognize and begin the process of change. It starts a quest to begin to rediscover what you like about your life.

You must look at the whole picture when it comes to your overall health.  If something physical is going on you need to look deeper.  You need to commit to yourself whole heartedly and take steps to improve your life – Today!  Knowing what makes you tick and what makes you sick is part of getting yourself back. Once you get yourself back – guess what? You get to not only have the healthy, lean body you desire but also a rich connected life.

Nurturing your body takes time and you may need some help to get to where you want to go – to help traverse some of the challenges ahead.  Caring for your mind, heart, and soul require dedication and commitment.  Learning to listen to the whispers of your divine intuition requires patience.  Allow Love, Health and Pleasure to co-exist within you and around you.

When you have a physical symptom – you may want to ask yourself – “what’s the real reason I’m sick?”  “Is something out of balance in my life that I’m afraid to look at?”  It’s time to learn how to write a new prescription for yourself to allow yourself to heal to the core.  Ask yourself “what do I need to make myself healthy?”  And then listen.  The answers are deep within waiting to flow out.  You may need some help along your journey – but it’s a glorious journey.

“In finding yourself you find your place”  Victor Hugo

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Are You Ready to Rebuild Your Body?

04/01/13 Monika Comments (0)

Some question I’ve posed this week – right?  Well ever wonder if that could be possible – have a whole new body rather than the one you were born?  The one that you haven’t treated as well as you should or could have?  I’m sure the latter response is a much more possible reason.  But not to worry all is not lost – yet!

You can have the body you want by doing a few strategic things. Here are the tools to Re-Building Your Body:

#1 Believe You Can – I started this newsletter talking about my Vision Board.  If you don’t have a Vision you will not be successful.  You need to believe it’s possible before you ever start out on your journey of re-building and creating the body you desire.  If posting photos of ideal bodies around you works – then do it.  Or perhaps you may want to write about how you will feel, look and dress once you have the body you want. If you connect these various images and thoughts to an emotion, there’s a greater chance that you’ll reach your vision.  Sometimes it may be a matter of just accepting yourself just as you are before you leap to a new you.  Take some time to think about this visioning process – imagine and then take action.

#2 Exercise – I started dancing again and I love it!  I urge you to find something you like to do.  You cannot have optimal health or re-build your body if you don’t move period – it’s that simple. Sitting on the couch watching others exercise or play a sport is just not enough (you knew I’d say that right?).  Why not have some weights near the TV ready for you when you are watching your favorite sit-com.  Or how about investing in a stationary bike – a great way to get some exercise while being entertained at the same time. Time will go by so fast and before you know it you’ve put in 30-60 minutes.

#3 Well Chosen Foods – Portion control, balanced nutrient intake, regularity (both consuming and eliminating) all play a dramatic role in re-building your body. The three major nutrients are  Proteins, Carbohydrates and Fats – you need them all.  And you need Vitamins and Minerals found in whole, real foods as well.  There is often some confusion when it comes to carbohydrates, they do not only consist of the starches which you may commonly associate with the word – like bread, pasta, french fries or doughnuts.  Of course these are the ones you want to minimize and possibly completely eliminate from your diet altogether.  There are 5 categories of carbohydrates: vegetables, fruits, nuts & seed, grains, and beans.  Choose mostly from the first two groups – vegetables and fruits.  They will give you the most bang for your buck. Choose carefully, wisely and healthfully.

#4 Get a Coach – you will not keep yourself accountable, unfortunately, all by yourself.  The most optimistic and brave goal setting is wrought with failure to perform and accomplish without the support of a qualified mentor.  How many times have you planned to get started, but you simply didn’t, and then ended up beating yourself up for not doing what you had your heart set on.  There are kinder, gentler and more productive ways of getting the goal or dream accomplished.  Open up to some expert guidance – you are worth it – aren’t you?  If you don’t feel you are, you will definitely benefit from this re-building tip.

# 5  Find a Friend – can be a furry one, too.  Our adorable furry four legged and feathered friends provide so much opportunity to put stress on hold and maybe eliminate it forever.  Rover helps reduce the negative effect of the stress hormone’s cortisol on our body and mind.  You end up feeling utterly relaxed, calm – pumping up the  Joy Factor something everyone can use a little more of – right?  So walk your dog, pet your cat, give your horse a carrot. It’s all good!

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Do You Want to be Skinny or Healthy?

03/29/13 Monika Comments (0)

What a loaded question – right?  Is this a tough question for you to answer?  Well, the correct answer is – both. However, I want
to qualify this answer as well – being “skinny” is not necessarily the best thing to be.  And it depends on what “skinny” means to each one of you reading.  Is it: “size minus”, “size comfortable”, “size when I was 16” or “size impossible”? 

Let’s break that down a bit.  Ten years ago I used to speak all over the country and had a talk entitled “Weight Loss – What’s the Mystery?”  My tagline was “When it comes to Weight Loss let your Jeans be YOUR Guide!”  And of course my brand has evolved since then, now it’s called “The Skinny Jeans Weight Loss Program”.  And as you probably know by now the “Skinny” in “Skinny Jeans” is more of a state of mind and an attitude rather than just simply fitting into and wearing the now popular “skinny jeans” style of jeans.

In the Monika world of weight loss “Skinny” means feeling good about yourself which includes having the utmost health and wellbeing possible!  A strong statement and certainly attainable and sustainable.  You must commit to yourself wholeheartedly if you want to have the healthy body, mind and life you want.  You must – it’s the only way.  Too many people fool themselves into believing there’s a quick fix to having the trim body they are seeking – not you – right?  As one of my clients and/or readers by now you certainly know it takes a concerted effort to have the results you want.  Prayer, visualization or meditation is good but you also need to take action to achieve your desired result.  You have to learn how to take control of you life, take action and make your health a priority rather than just fitting into a smaller size.  Whether its baby steps or leaps, you need help – there’s no getting around that.  We all do!

I have seen so many bright, beautiful women cheating themselves into believing they don’t need any help.  You may be thinking you can be more like a man and “do it all by myself”. Here’s a secret – I help men, too.  Many times men have an easier time of taking the weight off on their own simply because they have more muscle than women – but often they struggle as well.  This added advantage of “fat burning” muscle doesn’t necessarily preclude them from needing some coaching. Women on the other hand need additional support wanting to talk things out helps them process their inner feelings – a very real part of a women’s make-up  needing to be honored at all times. You want to feel heard, nurtured, special and connected.  What an absolutely great gift to give to yourself as you get “skinnier” and “healthier” all at the same time!

Be good to yourself as you get closer to your very own “Skinny, Health-ville”!

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Categories : Self Improvement, Skinny Jeans, Wellness
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Spring Cleaning Inside and Out

03/27/13 Monika Comments (0)

Have you ever wondered why such a thing as “Spring Cleaning” even exists? Well, it might have something to do with the earth waking up from its winter slumber.  A time when there’s a change in the air.  You see buds appearing on nearby trees, you hear more birds singing and you get an itch to get outside more.

You may feel a sense of renewed energy and that it’s time to get going.  You want to start things maybe even more than you wanted to in January.  The New Year is when we’re still recovering from the hustle and bustle of the holiday season but the Spring is for the New!

Now is the time to make a commitment to yourself to  get yourself in shape both inside and out.  The outdoors beckons you to start taking the evening walk with your spouse, start your gardening project or learn to play tennis.  All wonderfully active and enlivening activities no doubt.  What’s your goal this spring?

Here are YOUR 5 Tips on How to Get Started:

Tip #1  Empty Out Your Cupboards:  Get rid of temptations.  You say your son’s cookies or ice cream sandwiches are not calling your name.  Well, maybe they aren’t right now, in this very moment, but they might in the future.  Like when you come home late from a long day, feeling spent and vulnerable to choose these quick fix seeming pick me ups.  By letting yourself indulge you will only be a step away from going down the wrong path.  This “innocent” behavior may cause a derailment for more than that one evening – it could last several days, weeks or more.  So keep a healthy house for everyone’s sake.

Tip # 2    Overhaul Your Closet:  If it doesn’t fit anymore give it away.  Don’t be fooled by the false belief that keeping a bigger size is a protection for you.  You may be thinking “I’ll keep it just in case”.  Just in case means you most likely see weight gain and unhealthy habits returning in your future.  Curb that type of thinking and focus on the “skinny” clothes in your closet.  Let them be your guides.  When too snug – you must stop and make a concerted effort to get back on track.  It’s your reality check.

Tip #3   Cleaning Up Requires Focus:  You can’t just wish things will clear themselves up.  Like believing those few extras lbs will miraculously disappear without your needing to do anything different.

Change happens when you have a strategy and a commitment to yourself as well as a willingness to be patient with yourself. If you stay in a state of vagueness by not tracking your progress, making you unaware of your food choices or healthy habits, you are setting yourself up for a tough road ahead. It’s important to know where you are or where you’re going in order to clean up your act and get what you want.

Tip #4    Mix Work With Play:  Taking a break through your Spring Cleaning is essential.  By seeing these breaks as small little rewards you’ll feel more alive, enjoy it more and will avoid feeling burdened by the job at hand.  I would bet you probably don’t reward yourself enough – do you?  If you don’t include a regular reward mindset into your life you may find yourself choosing more unhealthy “rewards” like hot fudge sundaes or a bag of potato chips instead of nestling into reading your favorite magazine or watching an HBO movie on a Monday Night. Comforting experiences don’t have to contain calories.

Tip #5  Try Something New:  Try some new recipes,  table decorations or putting fresh spring flowers in your office or on your dining room table.  You’ll find you have a feeling of excitement with new and fresh things in your environment.  You’ll feel lighter and healthier in body, mind and spirit.  Mix it up a bit.  Clearing out the old and often worn out things or ideas in your life with new ones is revitalizing and necessary. Allow yourself to experience the Promise of Spring giving you a powerful feeling of overall wellbeing.

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Small Step = Big Results

03/25/13 Monika Comments (0)

That’s right you do not need to make huge leaps in order to get from where you are to where you want to go.  In this week’s article we are shedding some light on easy steps to shedding excess weight and unhealthy habits.

Here are 5 Small Steps with Huge Gains:

Step #1  Take care of your Tummy.  Eat slowly and avoid eating on the run.  If you are in a hurry take something with you that’s easy to digest.  A nutritious smoothie may be optimal (ask for my recommendations).  Smoothies can be very nourishing and satisfying.  Make sure you have adequate protein in your smoothie and as little juice as possible – dilute the juice.  Use the whole fruit instead.  Add some nuts and seeds for additional crunch and some healthy fat.

Step #2  Snacks for Life.  Always choose wisely when it comes to your snacks.  Usually you will find yourself snacking more and on the wrong things if you have not eaten healthy, wholesome meals throughout the day.  We think unhealthy snacks are more available than healthy ones.  But shift your focus – you will see the apples, oranges, carrot sticks, nuts and seeds almost everywhere.  Make sure you choose the unsalted variety if you choose nuts or seeds.

Step #3  Moderation, Please:  Eat well and eat in moderation and with enjoyment.  In order to have the best of health, including energy and mental focus – always eat 3 meals a day.  This is a continuation of Step #1 – if you try and relax and eat calmly savoring each flavorful bite, you will get more benefit from what you’re eating. Giving yourself time to relax while you enjoy your meal is essential for good digestion, helping you make better food choices and eat less.

Step #4  Take the Phone off the Hook:  It’s called down time and that means no talking on the phone, texting or checking emails.  It means close your eyes for at least 20 -30 minutes.  No interruptions – this is your time, so make sure to tell those who may want to distract you from this necessary and rejuvenating practice.  Don’t think you are “doing nothing” that thought may prevent you from taking this seriously.  You may judge yourself as being lazy and unproductive but try not to.  Think of this as re-charging your batteries – everyone needs this  – young and old.  It’ll center you, help you get clear on your priorities for the rest of the day versus just being on automatic pilot.  You may not know it – but you don’t have to be to on automatic pilot.  You have my permission to take a time out – at the very least for 10 minutes.

Step #5  Hydrate:  Here’s another habit that is often overlooked.  It’s one of the things I am consistently reminding my clients to do.  Being hydrated is so very important to good health.  You may be overeating when you are actually just dehydrated.  If you are thirsty you may have forgotten to drink consistently  earlier – the good thing is you can correct this oversight pretty quickly.  If you are exhausted you may only need a sip or two of water to replenish.  Rule of thumb: drink half your body weight in ounces and you should be fine.  Example: if you weigh 150 lbs drink at least 75 ounces of water every day.

Here I go taking a sip of water myself.  That’s it for now until next week…

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Time to Outsmart Your Genes?

03/22/13 Monika Comments (0)

Do you think you can have an impact on your genetic make-up?  I’m here to tell you that you can.  How your genes “express” or work is really up to you.  What you do and don’t do can have a direct link to how healthy genes operate in your body.  It’s kind of great to think you have that much control – right?  Or maybe not – it is a lot of responsibility for you and making the right lifestyle decisions do count.

I’ve written about Genetic Eating in several of my past newsletters.  It’s a way of eating that can directly impact your genes in a positive way.  How your body uses what you eat is what it’s all about.  If you are giving it junk, you end up with bad wiring and your body, or your mind for that matter, simply doesn’t work very well.  Recent scientific discoveries in genetic research show we have a lot more control over our genes than we think.  Can you outsmart them – no – and you probably don’t want to – but you can work in harmony with them as your partner in Healthy Living.

Here ‘s a brief science lesson – if you eat a high-carbohydrate meal, your insulin spikes and your blood sugar plummets, making you very hungry. This is the reason you crave more carbohydrates (including sugar) and tend to eat more all day long. If you eat a low glycemic load diet like the one used in the “Skinny Jeans Weight Loss Program” it will balance your blood sugar levels and keeps insulin levels in a healthy range. It also increases your good or HDL cholesterol and lowers your triglycerides levels in your blood as well – a very good thing. This type of “genetic eating” actually turns on the good genetic blueprint for healthy cholesterol and blood sugar balance.

So you can change your genes and subsequently “fit into your jeans”.  Diet is such a powerful change agent in this regard, more than you ever thought possible. Change your biochemistry and your genes will change as well.

But what you eat, how, when and where you eat is not the only thing that affects your genes.  Your thoughts, exercise, sleep and all your healthy lifestyle choices matter.

Here are 6 Keys You can do Today to Improve Your Genes:

Key #1  Go to Bed!  Didn’t you hate those words when you were growing up – I certainly did. Being the youngest in a family of 10 (7 siblings and 2 parents) – I always wanted to stay up late with my older siblings.  But now I know the wisdom of my parent’s words.  Sleep is essential for getting your healthy genes working well.  Sleep is an opportunity to not only rest but let your organs do there powerful work during night hours.  Even my cat Mitzi knows when to quit and call it a day, afternoon or evening…

cats

Key #2  Taste for Life.  Mindset absolutely matters in having a healthy genetic blueprint.  If you are negative all the time your biochemistry is affected in a damaging way.  Brain Studies show how negative thoughts can automatically cause depression, anxiety and affect breathing and other vital functions in the body.  Sometimes the depression comes first, of course, but lifestyle changes along with effective therapy can be most beneficial at not only improving this condition but also eliminating it.

Key#3  Spice It Up:  Eating healthy can sometimes be challenging – you are so used to having excitement in your life and often in our culture that includes your food, too. So why not spice it up using healing and flavorful herbs and spices?  Cinnamon has a profound benefit for blood sugar balance. Tumeric and Ginger aid in reducing inflammation in the body.  Cardamom and Basil have a calming effect on the body and mind.  Thyme contains anti-septic qualities.  Cayenne is known to aid in high blood pressure and heart health.  So many herbs and spices have incredible healing properties so use them and enjoy them.  And just remember your food’s main purpose is to nourish and fuel you not to entertain you.

Key#4  Add the missing ingredients:  Sometimes you need to add extra targeted nutrients to your health plan.  You may have a slight blood sugar issue – add chromium or cinnamon as I mentioned in key #3.  When suffering from tension headaches add additional Vitamin C to your supplement protocol it will help de-constrict your blood vessels and ease the tension.  We are seeing more and more of a need for additional Vitamin D – a vitamin so important for bone, immune and heart health. I also recommend certain anti-aging formulas which target certain genes and can in fact reverse some of the aging processes in the body.

Key#5  From the Garden of Life:  The more vitality a food has – meaning its coming to you almost directly from the garden – the more positive gene enhancing it will cause.  Eating fresh, whole and organic will essentially “turn up” your Vitality Gene.   Choosing food that is full of active and alive nutrients will give your body what it needs and in a form it knows what to do with.

Key#6  Stay Inspired:  Having hope and a positive outlook improves many functions in the body.  Science shows that brain waves are altered, heart beat is slowed down, nerve impulses lessen and “happy hormones” seem to kick in. You know those happy hormones or brain chemicals may have a calming effect by increasing your Seratonin or Gaba or an exciting effect with Dopamine being stimulated.  Either way there is a direct link to your mood and your chemistry and how your genes function in your body.

Remember, genetically speaking, you have an immense power to choose to be happy or sad, energetic or lethargic.  Lean or not you get to choose to make changes in your genetic blueprint if you want.

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Want to Get Your Skinny On?

03/18/13 Monika Comments (0)

Is this really what it’s all about?  It’s seldom about what you are eating but more about what’s eating you.  Once you tackle and conquer this piece you will be well on your way to ultimate health, weight maintenance and happy days ahead.   Ok – I don’t want to convince you about life being perfect when you get here – to your ideal weight that is – it never is and never will be but you can get closer to feeling and being healthier if you get to the root of your hazardous eating habits.

I must admit – I am not perfect!  There I’ve said it – I struggle with sugar cravings maybe as much as you do. I am not as consistent with my exercise as I’d like to be. I sometimes do not get 6-9 servings of fruits and vegetables into to my diet on a daily basis.  I am not perfect nor do I want you to be either.  I do, however, want you to strive to make healthier choices – that is my mission – it’s my Skinny Jeans Mission.

Speaking of which – I have been on the hunt for the Most Flattering Skinny Jeans for my body. Just like you I Want to Get my Skinny On, too!  And since it’s my brand I NEED to Get my Skinny On (and keep it on)– and quickly before Bathing Suit season strikes.

I do not own a pair of Skinny Jeans and even though the Skinny Jeans Weight Loss Programs have never been about Skinny Jeans but rather about YOU fitting into YOUR Jeans – you know the ones you once wore when you were thinner. But let’s take it even a step further – this is not just about your Jeans but really it’s been about YOU Fitting into Your Life.  My program name just happened to coincide with the recent Skinny Jeans trend.

But back to my hunt for my perfect Skinny Jeans – it’s been a struggle.  The legs are too tight or the waist is too big – a dilemma – anyone else finding this to be true?

I have been told by women who want to lose 50 or more lbs that the thought of wearing a pair Skinny Jeans is a joke – something they can’t fathom or imagine putting on.  I will say this loudly and proudly Women over 50 lbs or over 50 years old can and should feel beautiful in their body and find a pair of jeans they feel comfortable in and look good in.

Here are the 5 Skinny Jean Truths to Consider:

Skinny Jean Truth #1 – Don’t Be afraid To Try them On:  As is everything in life – don’t be afraid to try something new.  Stretch a little (and make sure your Skinnies have stretch, too!).  You will never know until you jump in.  I realized this Truth during the past few weeks while embarking on my Skinny Jeans Treasure Hunt.  I really hadn’t been looking for these types of Jeans recently but now I was curious – how would I look in a pair? In my mind I had a vague memory of wearing Skinny Jeans before circa late 80’s, early 90’s. Remember them along with leggings?…who would have thought…Go ahead have fun with them.  The worst that can happen is they don’t fit.  Just like trying on a new habit – don’t be afraid to try it on for size.

Skinny Jean Truth #2 – Invite a Friend:  Playing with clothes is fun with a friend.  Whether you are doing retail therapy or finding new ways of putting existing things you already own together in your closet.  Also, doing a Healthy Eating Weight Loss Program is also better with a buddy.  If your spouse is supporting you by joining you – your efforts will be much more easily rewarded and results will soon be visible for both of you.  You won’t need to battle with someone bringing tempting foods into the house – you’ll both be on the same page with your plates.

Skinny Jean Truth #3  YOUR Jeans may be another’s Nightmare:  Do not compare yourself to anyone else.   This will make you crazy and very unhappy.  Someone will always have less weight to lose, be a much smaller size, able to eat more or eat things you can’t.  Or maybe they don’t even need to lose weight. It’s just that way – we are all different and I want you to respect your uniqueness.  Know that your timeline is different, your genes are different and your background and experience is different – honor it!

Skinny Jean Truth #4  All Jeans lead to Rome:  If you put one foot in front of the next – you will eventually get to where you want to go.  If you expect overnight success with your weight loss efforts or healthy eating regimen – you may be disappointed.  You must do what it takes and You MUST take one step, then the next – each step builds onto the next. And then before you know it – Voila – you are there!  You have lost the weight, you are now eating 5-9 fruits and vegetables per day and you’re going to the gym every other day.  The first sign you’ve arrived at this point is that you feel something’s missing if you don’t do this new lifestyle habit.  And who knows maybe you’ll be in Rome buying your New Jeans.  Well, maybe…

Skinny Jean Truth #5  Find a Transition Jean:  When losing weight – slowly but surely – don’t deprive yourself.  Please don’t think of eating healthfully with quality proteins, good fats and fruits and vegetables as deprivation.  This is the way you should eat for optimal health.  As is with your eating, stop the deprivation mindset and buy yourself a few new things – like a pair of jeans – as you start to lose weight.  For example: if you have 50 lbs to lose – buy a new pair at the 25 lbs weight loss mark.  I suggest treating yourself half way to your goal.

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Ready to Feed Your Soul?

03/15/13 Monika Comments (0)

Do you ever wonder why things aren’t easier in your life?  Why you can’t just get the job done, have your kids do what you want them to, lose the weight you want to lose?

When it comes to losing weight and eating better you may think it’s about what you are eating but really it’s much more than that!  The real story is not only about what you’re eating but rather what’s eating you!  And that’s why finding out what Feeds Your Soul is vital if you want to have success.  You must commit to digging down deep if you want to figure it out.  It can be scary to look deeper on your own – you may end up just skimming the surface looking for superficial reasons why you are not getting what you want.  Getting to the bottom of what makes you tick takes courage, patience and love. Getting there is never easy and almost always requires some assistance. Arriving at a deeper understanding of yourself, your life and how it all fits together is necessary for change to take place in your life.

I encourage you not to wait until a disaster hits before making healthy changes.  As you know my husband suffered a stroke nearly a year ago.  He’s still healing from it and it’s been a long year. Had he paid attention to the signs and symptoms earlier he may not have had such a set back. Health and weight challenges that present themselves are a great opportunity to get clear about what needs correcting and what you truly need in order to feel fed, fulfilled and healthy.

So How Can You Feed Your Soul & Stay on Track:

Here are 5 Tips:

Tip #1 – Appreciate your Uniqueness:  You are a unique and beautiful individual and you do not need to be like anyone else.  Some may not appreciate your uniqueness and that’s Ok – really it’s OK.  Some will get you and some won’t.  You are not here to please everyone – that is an impossible and unnecessary task.  The most important person you need to please is YOU.  That may be a difficult thing to come to terms with, after all haven’t you spent most of your life being told you need to consider others before yourself.  Aren’t you suppose to get along with others and make others feel good and comfortable in order to be loved?  What you need to be is yourself 1st   and foremost.  Love is always available – especially if it’s coming from you.  Those who love, respect, admire and appreciate your uniqueness are to be cherished. Everyone else may or may not be part of your cheering squad – and again that’s OK!  It’s not your job to convert them.

Tip #2 – Know Your Limitations:  Reality Check – yes you are great but identifying your limitations is a good step towards achieving your most authentic goals.  Having the wisdom to know you can’t be everything you thought you once could is a step in the right direction.  Perhaps you’re not ready to give up on a lifelong dream, but I ask you here again to dig a little deeper.  Is your goal actually yours or someone else’s?  Sometimes your goal is so deeply ingrained that you may be unable to know where it actually came from. Is it really yours or your mother’s, friend’s or society’s?   Take some time to get clear and remember you can always course correct at anytime and at any age.  Try not to waste your time doing something you’re not good at. For more information about learning what your true strengths are check out the book “Now Discover Your Strengths” – it’s excellent.

Tip #3  Eat to your Heart’s Content:  Well, I’m not going to say you should eat whatever you want, whenever you want – no I won’t say that.  However I would like you to get used to the idea that eating healthfully does not mean depriving yourself.  There is a skewed perception in our culture about what deprivation really is.  Not having food or the ability to move your body (for example being in a wheel chair) now that’s deprivation.  You need to re-frame your concept and know that avoiding candy, french fries or bread placed in front of you while dining in Restaurant X is not deprivation. Saying no and feeling certain those foods will not feed your soul or your body requires discipline and boundary setting.

Tip #4   Feel Comfortable in Your Own Skin:   Do you feel comfortable in your body?  If not than you need to make some changes.  I have seen so many of my clients over the years in tears when speaking of their weight or health issues.  I’m not saying these challenges are simple to conquer but admitting you’re off track and that you are willing to take A STEP is often all it takes to get you started.  Hiding your head in the sand is not a way to live.  First admitting a change is needed, getting help and then learning how to take control is the route you want to take.

Tip #5   Early Morning Exercise:   Studies show that if you exercise early in the day you are more likely to continue the habit long term.  As you proceed with this new habit you’ll find yourself being encouraged and having more energy, better sleep and an ability to manage your weight.  If you wait until later in the day chances are you can easily find some more appealing (or not) distraction taking you off track.  All of a sudden your new exercise habit ends up last on your list To Do List for the day.  I’m not saying that if it’s impossible to exercise early in the day that you just blow it off – no – fit it in whenever and however you can.  Generally I am more of a late afternoon exerciser however, I feel when I do get into the early morning habit I tend to be more consistent and feel better about myself.  So fit it in you will good about it and good about yourself.

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