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What I Learned from Cats

01/23/13 Monika Comments (0)

I start this article telling you about my cat Pushkin – how she was such an integral part of my husband Dennis’s and my life. She aged and became frail. I did everything I could to sustain her life. She decided to leave when I was on my way home from an out of town trip. She died in my husband’s arms at the age of 16. I was shaken to my core – although I’ve lost my father, brother and many others close to me – it was different with Pushkin – she was the closest thing I had to having my own child.

Pushkin

The next day after she passed away hummingbird flew into our home – we also lovingly call these creatures “Joy Birds”. When I saw the Joy Bird I knew Pushkin was going to be fine.

Our Hummingbird Visitor

It took us up to 1 ½ years to open our home again to 2 new pets – Brian and Mitzi Juniper – very loving, sweet and different from each other. They continue to delight and surprise us every day.

Brian & Mitizi Juniper

Why I bring up our sweet pets is to demonstrate my interest in healing – or some would say “fixing”. As I said I tried everything to help Pushkin – so much so that she decided to go before I got back from my trip. She was ready – I wasn’t. Not ready to let her go.

Just as I am in my life and my work – I am always trying to find a better way. How this or that can benefit my husband, my clients, my readers, my family friends and my community. Inspired solutions come to me often – I am a seeker, no doubt. I look for and provide solutions to people’s struggles, pain and confusion.

For me the greatest gift I offer women and my men clients, too is a chance to be free from worry about how they look. I help them look and feel the best they can or want to.

There may be limits to how far you can reach at one time. We all face resistance especially when making important and sometimes necessary changes in our lives.

Questions and doubts come up:

Is it worth it?

Maybe I really don’t want this.

This is too hard

and on and on the questioning goes.

So as you begin a New and Wonderful Year know that your course and your choices are exactly as they should be at this time. You can quit the second guessing and just start to take some baby steps.

The first baby step has to be a chance to check in with yourself without all the noise in your environment and in your head.

What are 3 – only 3 – things you really want to see happen in your life this year? Imagine it’s January 5^th 2014 as you look at your 2013 Goals List – which ones are you checking off as accomplished?

I wish you a wonderful journey this year.

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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.

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.)
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.
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.
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.
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!
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.”
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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Categories : Diet, Self Improvement, Wellness

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

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.

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Categories : Diet, Self Improvement, Wellness

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

Genetic Eating Part Two

08/29/09 Monika Comments (0)

Many of you were so intrigued by the concept of “Genetic Eating” in last week’s e-zine, you wanted to know a little bit more about the topic.

Genetic Eating is a new way of seeing how we can affect our body’s ability to use the food we feed it on a daily basis. If we are giving it junk, we end with a faulty circuitry. Our electrical currents don’t work very well; therefore, our bodies and minds malfunction. I know this sounds almost robotic; however, it really is how we are wired in the first place. It’s as though our body is a circuit board and if we are giving it the proper nutrients, good rest, movement, we see the circuit board light up and operating fully. This is called the science of Nutrigenomics—a mouthful I know. This field of study has helped us see how our genes work and how we can make them work better. Since the Human Genome Project completed in 2003, scientific research continues looking for the answers to our genetic individuality. One of the key discoveries is we may in fact have more control over our genes than we ever thought possible and our diet plays a crucial role.

For example, 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 “Skinny Jeans Diet,” which balances blood sugar levels and keeps insulin levels low, you will often find much higher levels of HDL “good” cholesterol and much lower levels of triglycerides. 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 fit into your jeans, and diet is such a powerful change agent in this regard. More than you ever thought possible. Change your biochemistry and your genes may change as well.

Please send us your comments regarding this article at: monika@coachingforhealth.com

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Categories : Self Improvement, Wellness

Tags : Diet, food, health, Self Improvement

Are Your Genes Influencing How Your Jeans Fit?

08/14/09 Monika Comments (0)

Is your weight genetic? Obesity genes account for only 5% of all weight problems. So 95% 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 contains 4 calories per gram, we still can’t nail our epidemic on the consumption of fat. In fact, research has shown 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 could be at a perceived weight that appears to be ideal and actually be considered clinically obese? We call it “Skinny Fat.” Many models who we think are skinny or lean 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’s include fat under that skin to our description. It’s so important to know what your actual body fat composition, or your fat to muscle ratio, is. This marker determines your true slimness and 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 percentage of lean muscle mass than less to maintain your weight. Your body becomes a virtual furnace and can efficiently and easily break down what you consume. I’m not saying it easily burns everything 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 two 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 our 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 genes. Let’s call it Genetic Eating if you will.

When we give our bodies the building blocks and the proper nutrition, our genes get turned on, so to speak. Simply put, we come into this world with a certain genetic makeup and if we don’t feed our genes properly, the expression of our genes stops. For example, let’s call it the healthy weight gene. Without the proper nutrients, this gene shuts down, weight gain takes over, which is what you see. In order to turn the genetic light switch back on, we need to give our bodies the right nutritional current 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 you can change your genes, 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!

Please email me today and leave your comments at monika@coachingforhealth.com.

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Categories : Diet, Self Improvement, Wellness

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

7 Keys to Changing Your Biochemistry and Your Life!

07/10/09 Monika Comments (0)

I was with one of my clients today who has been seeing me off and on for three years. Today she finally heard me say to her, “by changing your diet, exercise, and thoughts you can change your biochemistry.” A huge light bulb went off, “So it’s not really about dieting,” she asked. “No,” I answered, “it never has been.” I also boldly claimed that almost any health condition could be reversed if you made the following types of changes in your life.

Diet: What we eat and how we eat is essential to human health and vitality. Three meals a day with two snacks including protein, good fats, fruits, and vegetables is ideal. But how you eat is almost more important. Are you eating on the run or on the run right after you eat? Both are stressful to the body. Your body needs time and rest in order to break down the foods you just ate. If your body is under stress, including rushing your meal, being in a heated conversation while eating, or exercising right after you eat, your body’s biochemical system will be disrupted and you will not benefit from the good quality food you just ate.
Exercise: You must move. Everyone knows about the runner’s high or about the endorphins that are created from exercising. You just feel better when you exercise. Sleep is better, your moods are better, and almost every system in your body works better. You often tend to want to eat less of the non-nutritious foods available out there and stick to healthier and more wholesome selections.
Relationships: Good relationships can bring you great joy and sense of connection. Of course, it’s not always going to blissful; however; having a connection with others has a calming effect on your biochemistry. The feeling of being supported, nurtured, cared about, and loved by others is an unbelievably important aspect of healthy living. A mutual giving and receiving provides such a powerful and healing opportunity to share in each other’s lives.
Your thoughts: Your thoughts are very powerful and can easily change your reality. If you wake up in a funk in the morning, I would encourage you to evaluate if this has become a familiar habit. We often don’t even realize when certain behaviors have moved into the realm of a habit. The great thing about this is you can actually change your life; therefore, your experience of good health by changing your thoughts to more positive and supportive ones.
Good Quality Sleep: Sometimes it’s tough to get a good night’s sleep. If it becomes a chronic pattern for you, it’s time to address it with more active steps. Is your bedroom cluttered? Are you working on your computer right before bedtime? Watching too much TV? Some TV watching in the evening can actually be relaxing; however, there is a point when it becomes stimulating, so limit your evening viewing to no more than two hours.
Quality Supplements: Good quality supplements, which are bioavailable, can help change your biochemistry as well. They can also help with the other six key areas I am discussing in this article today. By bioavailable, I mean the body can easily break down the supplements and use all the nutrients in them. There are many that may be cheaper but just go through your system and never get absorbed, and not do the work they are supposed to do. In addition, sometimes it’s other ingredients in the formula that make it more useable and sometimes it’s how it’s processed. Consult with professionals who are familiar with nutrition supplements and their usage if you have questions.
Our pets: Last but certainly not least, our furry friends are very important. I spoke to my sister-in-law yesterday and we discussed how it had been a year since my brother tragically and suddenly passed away. Yes, it’s been difficult. She told me that if it wasn’t for her new furry little puppy, Ziggy, who she got after my brother passed away; she might not have made it through this tragic loss. Every day he would be there ready to make her laugh, love, and be loved, No strings, just pure love and bliss. Yes, our pets are great friends and wonderful teachers. they can help us through some of the most challenging times in our lives. Cherish the moments.

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Categories : Wellness

Tags : health, Self Improvement, Wellness

6 Tips for Staying Healthy This Summer

07/01/09 Monika Comments (0)

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

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

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

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

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

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

Wishing you a Healthy Summer and a Happy 4th!

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Categories : Wellness

Tags : Diet, health, Self Improvement

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

06/04/09 Monika Comments (0)

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

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

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

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

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

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

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

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

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

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

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

Healthy Blessings and Love to you!

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Categories : Self Improvement, Wellness

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

Diets Don’t Work!

06/01/09 Monika Comments (0)

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

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

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

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

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

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

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

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

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

Until next time—Stay Well!

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Categories : Self Improvement, Wellness

Tags : Diet, health, Self Improvement, Wellness

An Empowered Woman Interview with Monika

05/26/09 Monika Comments (0)

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

Listen to An Empowered Woman Interview with Monika

Here are the highlights of the interview.

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

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

Desiree: What brought you into this field?

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

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

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

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

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

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

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

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

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

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Categories : Self Improvement, Wellness

Tags : exercise, fitness, health, Self Improvement

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