Archive for Wellness – Page 4

Even You Need to be Mothered

05/10/13 Monika Comments (0)

Is it possible to Mother yourself when Mom’s not available or nearby?  I say yes.  I think the best thing your mother can do for you is to teach you how to mother and nurture yourself.  But let’s face it – it’s a skill, a talent and a gift.  Doing this kind of self care requires commitment like that of a mother.   But as an adult, it is the #1 thing you need to become adept at.

This Mother’s Day, while showering or being showered by attention, think of how you can become  more self reliant in the self nurturing arena.

Secrets to Get YOU Started on Your Nurturing Journey:

Secret #1 –Reflect:  Do you have time to reflect and think things through or are you always harried, frazzled and stressed?  Well if you spend most of your days in this anxiety prone state, you will not be on the road to long term health.

Learning to slow down and say no to all the distractions which take you away from your true self – your true core – will re-generate and honor your beautiful nature and soul.

Sounds like foreign territory?  You must learn to nurture yourself by creating time without pressure (one of my new mottos) and taking the time to give to yourself – even just a little.

Secret #2 – Journal:  I love to write. I find it a source of grounding, clarity and a place where my imagination can run free.  I get to work things out on paper.  It’s a safe and uncrowded place for me to explore and be as honest as I possibly can with myself.   I know you may not find this easy to do and may in fact run from the mere mention of sitting down to write out your deep and most private thoughts.  You scream out “I have no time, someone might read it, and I’m not much of a writer.”  Start with small steps.  Remember this is a place to get to know yourself better.  To get you started you may want to pick up the classic “The Artist’s Way” by Julia Cameron.

Secret #3  Allow Others to do for YOU:  Alert, alert!  You can not do it all by yourself!  I mean you can, but at what price?  Do you want to constantly feel rundown while feeling virtuous about accomplishing a feat you had set out to do single handedly?  Wouldn’t you like to have a team helping you out all the way to the finish line?  Did you know, collaboration comes very naturally to women, and is so much more rewarding.  Women actually crave it.  Better satisfy this craving than your sweet tooth.  Your “team or helpers” will also feel special contributing.  They will feel a part of something and have a real sense of belonging.  Let them!  Let go of any martyr or saint tendencies.  Come to terms with the fact that you are a mere mortal with needs and an ability to ask for help (always!).

Secret #4   Make yourself Important: But don’t take yourself too seriously.  Don’t dismiss any thoughts or ideas you have.  Value them all – they are a part of you.  The worst thing you can do is attack, criticize or demean yourself in any way.  You want to be supportive of yourself at all  times just like a nurturing mother would be.

Secret #5   Take a Bath:  Nothing like a warm, sudsy, comforting, candle-lit bath at the end of a day that says “I love me”! No I don’t mean in a narcissistic way but in a loving, mothering, and accepting way.

The warmth of this simple yet soothing activity will go a long way.  You will feel calmer, more relaxed and you will sleep better, too.  Your calming brain chemicals, specifically Serotonin and Gaba, will be activated ensuring a deep and restful sleep.

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Mother May I?

05/08/13 Monika Comments (0)

Why yes you may take good care of yourself and kick back this Mother’s Day – certainly!  Women tend to take care of everyone else first before themselves.  I don’t think this attribute is actually genetically inherited, but it’s definitely socially inherited.  Although, when we study the animal kingdom that’s generally what females do: they care, tend and nurture the family unit.

But needless to say we have evolved – right?  I spend a lot of time trying to broaden my clients perspective and to “include” rather than “put as last” themselves on their list of priorities.

Here are the best tips to ensure you celebrate your Mother’s Day well  even if you technically aren’t a mother:

Here are YOUR 5 Tips:

Tip #1  Be Zen About It:  A good friend sent me a great photo a couple of weeks ago entitled “That was Zen this is Meow” – I loved it.  As you know by now I have 2 wonderful cats that meow with a Zen attitude all the time.  Hope about you?  Are you putting a Zen spin into your day – purring calmly throughout the day? Being more Zen or being more like a cat will not only balance you out a bit during hectic times but it’ll also put a smile on your face most of the time.  As my Mom always says, always focus on the good, as the not so good has a way of showing up on it’s own. Try and Be Zen about it all.

Tip # 2   It’s Actually OK to say NO: I know you were probably taught to say yes, please and may I from a young age. A great way to actually age quicker than is necessary is to say yes to everything.  There’s nothing wrong with being polite, of course, but better yet try being polite to and honest with yourself first. Learn to set boundaries and appreciate and recognize your limits.

I often see my clients easily getting off track and making poor choices because they are overwhelmed with everyone else’s stuff.  They begin  apologizing to me for not sticking with their nutrition and lifestyle program because of something that took precedence. No need to apologize and nothing should be more important than your health – it’s your lifeline. Trust me, it’ll never work if you don’t take yourself and your goals seriously and act on them. Without sufficient downtime to think, plan and sort things out it’s very difficult to make changes inside.

Tip #3  Give Yourself a Treat:  A treat does not need to be a gooey, rich, edible morsel. That’s just an easy way to instant weight gain and over time, permanent weight gain.  Hold off on indulging in food. Why not try something less caloric instead. How about taking a nap instead.  I just spoke with a dear friend and she told me she just woke up from a wonderful nap and felt revived and re-freshed.  She could function once again. You may not want to make a habit of this, but every once in awhile it can be a Special Treat you give to yourself.

Tip # 4  Spend Time with MOM, if you can:  There’s nothing like giving yourself the special gift of spending time with MOM. Of course, it’s a treasure for her, too.  Have lunch together, look at old photos, and laugh about the funny times.  If you can’t spend Mother’s Day together, like I’m not able to this year, make sure you call and share some loving and healing thoughts with each other.  Celebrate together in spirit any way you can.

Tip # 5   Commit to Eating Fresh, Whole & Clean:  It’s not that difficult to make your home and office a no-junk zone. Fresh fruits and vegetables ought to be your mainstay.  Keep them visible on your tables, counters and in your crisper.  I have 2 bowls of fruit – one on my dining room table, the other in a fruit basket just by the front door.

I love having it near the door as it helps me to remember to take a piece with me as I head out – usually an apple, pear or orange.  The more involved fruit, requiring peeling like grapefruit, I leave as my in-house choice.  Making healthy, fresh food accessible is an easy thing you can incorporate into your day.

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Detoxify… Your Mind

05/06/13 Monika Comments (0)

Do you ever feel scattered and overwhelmed?  Do you pray for focus to help you be more productive and less exhausted at the end of the day?  Do you strive for that feeling of accomplishment with a satisfying moment so you can kick back and enjoy the feeling of a job well done?  At that moment you may feel a little tired but you aren’t exhausted.  You know that exhaustion that I’m talking about when even getting off the couch to go to your comfortable and welcoming bed is too much.  Surely you deserve a good night’s sleep – don’t you?

So how can you enjoy the pleasure of a job well done?  The magic word –FOCUS.  Yes, we live in an ADD world – distractions are paramount.  You actually need to develop the muscle to help create a clear, unadultereated focus if you are ever going to feel a sense of peace.

Lately I have been giving many of my clients the job of  “detoxifying their minds”.  Yes that’s right!  Getting everything out of your head and onto paper.  All the shoulds, wants, failures, disapointments.  All of it!  Put it right before your eyes to look at and face and then eliminate.  This simple process not only cleanses the mind but also makes you feel a lot lighter.   All you have to do is give yourself a ½ hour or so to start and then write – no edits – preferably handwritten, too.  Allow yourself to be uncensored.  The constant barrage of a continuous, unproductive loop of thoughts can drive us batty.  It’s hard to create something new – new habits, patterns or thoughts -when our brain won’t stop re-treading the old worn-out pathway.

Now you have the opportunity to shed and then re-start – to create a New Story – A New Vision for yourself.  As I heard the other day – “get out of the box so you can read the instructions”.  Let yourself go.

Here are 4 more Tips on How to Detoxify Your Mind and Life:

#1 – De-Clutter.   Too early for spring cleaning?  Well not really.  The cleaner, clearer and more organized your environment is the better you will feel.  Your spirits will improve and so will your self esteem.  The recent interest in the ancient art of placement called  Feng Shu gives us the delightful tools of  how to make our enviroment more beneficial and harmonious.   From color, to texture, to size of a piece of furniture – it all has an impact on your wellbeing.  Stuck energy – whether mental or physical, may very well be caused by improper placement of certain things in key areas in your home, office or yard.  There are many books available on the subject if you want to learn more.

#2 – Get Support.   Everyone needs help.  If you have braved through endless hours of working on a project, going shopping for groceries, then making dinner, then the laundry, then back to the drawing board to finish your project way past midnight – you know what I’m talking about.   If you find yourself working these kinds double or triple shifts at work and home –enroll your family.  You know if you go around with this air of competence they’ll never know you need help.  There is nothing wrong with you if you ask others to chip in.  The secret is people love to contribute  and feel a part of something.  By your slowing down and saving your precious energy (and sanity) – others will step up to the plate and often do more (and a better) job than you could have imagined.  You do not need to do everything all by yourself.  Ask yourself – who is on your team?

#3 – Speak up.   Ask for what you want and need.  You may not feel comfortable doing this at first – but it’s like flexing a new muscle – you will get better over time.  Declaring your wants proudly – first to yourself and then to others – is a sheer sign that you are taking good care of yourself.  You are learning how to take a stand for yourself.  And don’t think about this tactic as being a selfish one – far from the truth.    Remember the basic instructions on a plane – you are the one who always gets the life vest 1st .  You will be detoxifying yourself of the worn out idea that everyone’s priorities are more important than yours – throw that one out the window – quickly!  You are important and you count.

#4 – Relinquish It.   When it comes to your physical space – if you don’t plan to make a Vision Board Collage with that stack of magazines in the corner – get rid of them.  And don’t fool yourself into thinking that you may actually have time to read them someday – just get rid of them.  Or – how about your closet – well if this is too daunting hire a qualified De-Cluttering Genius or an Expert Image Consultant. They love their work and will help you become more objective about the things you can and can’t live without.  This also goes for your kitchen.  Eliminate all the sugar – yes all of it – you can do it!  Because it’s not good for anyone, don’t try and convince yourself to keep it around because someone in your household loves it.  Remember it’s not an ingredient that’s beneficial to anyone’s health.

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Don’t Gain it Back

05/03/13 Monika Comments (0)

We have all seen many celebrities have problems with their weight – needing to stay in the greatest of shape and then just not being able to sustain it. Right before our eyes, on public display, they bare their souls about their struggles.  Many of us can identify and try as we might, this challenge becomes more and more daunting and difficult to conquer.

Here are five tips on how you can get it and keep it off.  Being able to wear your wardrobe easily – year after year. Let’s get you back into your Skinny Jeans and keep you there. Talk about true freedom!

Tip #1: Stay connected to the qualified professional who helped you lose the weight in the first place. It’s so important to have a strategy and surround yourself with the people who helped you become successful before. Let me be honest – it’s hard to sustain your good eating, exercise, and self care habits on your own. It just is!

We are constantly exposed to triggers in our environment that easily take us off track and distract us from taking care of ourselves. It’s important to have someone who can help you stay empowered, inspired, and successful for the long run.

Tip #2: Take things OFF your plate. This is especially true for you women reading or hearing this today. We women tend to overdo things and we feel virtuous and seemingly “guilt-free” by saying YES to everything and everyone. I encourage you to stop this habit as soon as possible. I have found the most successful people in my programs are those focused more on their wants and needs first, before focusing on what everyone else wants and needs – either in their personal or professional lives.

What happens is that when you are taking care of yourself, a miracle happens. Everyone else seems to be doing just fine and maybe even getting healthier as well. As you start to take better care of yourself, those close to you actually become inspired and start doing the same. Now there’s no guarantee this will happen; however, surprisingly, I see this happen a lot. So stop doing for everyone else, fixing everyone else’s problems, and start focusing on you. You owe it to yourself. Unless you are dealing with young children or elderly parents, everyone else can take care of themselves more than you think they can. Believe me, I see this happen everyday.

Tip #3: Make sure you reward yourself with things other than food or alcohol.  There are so many other, non-caloric, ways to give yourself a gift of appreciation for a job well done, or for something you’ve accomplished, a massage, a new scarf, a new belt, new piece of jewelry, going for a walk on the beach, a concert, a belly dancing class-why not?

I just started ballroom dancing myself, again (I tried it a couple of years ago). Even though I’d always taken dance classes most of my life, ballet, modern, jazz, and most recently hip-hop, which I loved (and didn’t think I would).  I thought I’d add some “new steps” to my repertoire. You know, learning a new activity is not only good for your waistline, but also for your mind and your confidence. So go ahead, give yourself a healthy reward. It’ll be satisfying in so many more ways than eating a bag of M&M’s.

Tip #4: Eat real, whole, and fresh foods as much as possible. They are loaded with the stuff you need and won’t leave you starving or feeling deprived because they are providing the nutrients you need to stay slim and healthy. I have never been a big fan of packaged, processed, or altered foods. There is not much to these bagged, boxed, and artificial foods, which I sometimes refer to as just “good tasting cardboard”, with the “good tasting” component being questionable of course.

The closer a food is to its natural state or as I always say, “closer to mother nature,” the better it is for you. You can’t derive much fuel for your mind and body from empty calories. Even if a whole food appears to have more calories like a sirloin steak, in comparison to a box of crackers you will always be further ahead with the real food versus the packaged one.

Consider staying away from packaged “diet foods” as eating these types of foods actually prevents you from learning how to cook healthy foods.  Often these pre-packaged foods are loaded with sodium and other additives. So think healthy, not necessarily quick fix.

Tip #5: Move. You need to move. There’s no getting around this. Find something that doesn’t feel like work but is loads of fun. As I just did with the ballroom dancing. Yes, that’s right – exercise can be fun (just like eating well can also be fun). Make a point of doing something everyday, even if just for 10 minutes.

You need to make this a habit. It’s good for your brain to help with stress reduction by taking a simple break in your day. Have things around that trigger you to move like the weights or pictures of you doing yoga. That is what I have on my Vision Board, which I get to look at every day. I also have a recumbent bike, free weights, ball and bands at home, and a beautiful neighborhood to take walks in if I choose to. Don’t just plan to go to the gym someday, take the first step and then stick with it. And also mix it up a bit. Don’t always do the same thing everyday. Try something new, so you can work different muscle groups and keep it interesting.

These are the tips that will keep you from heading down the same path that some famous people have gone down. Do these and you will always be in great shape-mind, body, and spirit!

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Cleanse with Friends

05/01/13 Monika Comments (0)

Yes, it’s spring cleaning time – inside and out!  Just as everything in the universe freshens and lightens up – we, too can do the same!  When the seasons change it’s a perfect time to detoxify especially during spring or fall.  Giving our body a rest ensures that we will have more energy, better looking skin and remove any feelings of sluggishness or lethargy.  I call this article Cleanse with Friends – simply because it can often be easier to do this with a friend or spouse.

Let’s talk a little about the process…   

Three Steps to Detox
Detoxification regimens generally start with the liver, the body’s major detoxification organ. When the liver is working efficiently and effectively, other organs often follow suit. Once the detox process begins, digestion, brain function and other physiological processes also tend to work better.

The actual detoxification process is typically broken into three stages, varying in duration depending on the individual. The stages include:

1) The Elimination
The elimination process is the first step, and can begin if a person is relatively healthy and free of any serious chronic health conditions such as cancer, colitis, diabetes or heart disease. The elimination phase rids your diet of any potential food allergens such as wheat, dairy, soy.  We also will take coffee and other caffeinated beverages out of your diet for the period of the cleansing.

2) The Intensive
The intensive stage of this process comprises at least three days of drinking an alkaline or vegetable broth, eating non starchy steamed vegetables and also drinking a Detoxifying Formula which contains a powerful antioxidant called Glutathione. These alkalizing foods reduce acidity and inflammation. If you find yourself becoming hungry during this stage, nuts and seeds — such as almonds, sunflower and pumpkin seeds will be added to your program.  These additions are also alkalizing and usually non allergenic.

3) The Experimental
The experimental phase slowly reintroduces foods into your diet to see if they are tolerated. During a detoxification program, you may find yourself becoming more sensitive to certain foods. If a new food is introduced and if it triggers a reaction, it will once again be eliminated from the diet and added one or two weeks later to verify a food sensitivity or allergy. You often become more aware of the foods that are best for you and your behavioral addictions to certain foods during this period. This is the longest phase and often requires additional emotional support and education.

Eliminating the Toxins

Every person’s detoxification process is quite unique. Diet and the possible addition of antioxidants is only part of a mind and body detoxification. We often require to not only detoxify our bodies but also our minds from past behaviors that no longer serve us and may be very toxic.  An example would be such as remembering a bad childhood – where we get caught in never ending re-hashing of all the bad things that happened.  We forget the existence of even an ounce of goodness during that period. I often have clients re-write their childhood story and create a New Story.  This exercise alone tends to liberate my clients having them feel refreshed, lighter, brighter – having a new sense of hope about not only their future but also about where they came from.

One final comment about Detoxification …

Some people incorrectly believe that a detoxification program is a great way to lose weight. Most people do lose weight, but it is only temporary. Permanent weight loss requires a concerted lifestyle and dietary changes. Detoxification can, however, reduce and eliminate food cravings, reduce overall food consumption and make the body feel more functional, whole and balanced.

Be Healthy and Strong!

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5 Royal Tips for a Healthier YOU!

04/29/13 Monika Comments (0)

Here are 5 Royal Tips you can incorporate into your life today to keep you Healthy, Strong and Happy for many years to come!

Tip #1  Treat Yourself Royally.  What I mean by that is Treat Yourself Special.  Appreciate and respect your gifts, talents and skills.  Be proud of who you are.  Sure you aren’t perfect – nobody is.  We are all exquisitely unique and wonderful.  Take the time to praise and adore yourself  – yes, that’s right Adore!  Even if you make “mistakes” (no such thing really as mistakes) that’s actually great.  We learn so much about ourselves from our seeming “mistakes”  – we move forward and become better and better.

Tip #2  Eat Like a Queen or King.  Eat well, in moderation and with enjoyment.  The Royals always eat their 3 meals a day without being in a hurry.  Let’s learn from them.  We tend to, more often than not, feel as though we have NO time to relax and eat calmly savoring each flavorful bite. Time to relax while we enjoy our meals is essential for good digestion, helping us make better food choices and certainly eating less.

Tip #3  Sleep in Your Royal Chamber.  Keep your bedroom quiet, peaceful and “sleep friendly”.  Eliminate all TVs, computers, messes or clutter.  Your place of slumber should encourage dreaming not scheming or planning.  A peaceful environment will aid in your having a deep and nourishing rest all night long.

Tip #4  Take the Hounds for a Stroll.  Get out and move, move, move – in the fresh air.  If you have a dog great – if not find a friend and get your exercise in that way or you can always go it alone.  I just took an invigorating walk with my friend. As she pushed her little 4 month old in the stroller, we chatted away making the hour go by so quickly.  No matter what – Strolling, Dancing at the Royal Court or Fencing – it’s so very vital to move your body every day.

Tip #5  Let the Help handle things.  “The help” refers to your family, friends, co-workers or whoever – let them help you!  You are not an island, you are not imposing, you are not a weakling – we all need help.  The more help you allow into your life the less stress you will have.  On my recent trip to visit my family – it was so lovely we all helped each other.  It was easy, relaxing and enjoyable because not one person found themselves doing too much or too little and ending up feeling resentful, exhausted or guilty.  You do not need to do everything yourself – just ask for help. I can’t tell you how often I need to remind my clients of this strategy … we often forget don’t we?

To keep up with the Royal Pace you need to give yourself the best treatment – whether you are a Mother, a Queen, a Princess or a King or simply YOU.

Until next time – Feel Blessed!

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Discovering Your Gifts

04/26/13 Monika Comments (0)

I grew up in a robust and lively household.  There was NEVER a dull moment!  With a family of 10 (8 siblings and my parents) there was a lot going on all the time.  Recently I have been reviewing my childhood and finding out what talents I accrued from my early days.  Even though peace and quiet was not something I had in my childhood home, I certainly developed abilities necessary to thrive in a hectic environment.  First my ability to handle many people and things at once was clearly established.  My ability to tap into others needs and concerns helped me be more adaptable and sensitive to others.  Also, considering I was the youngest in the brood, I learned how to stand up for myself and fight for wrongs incurred against myself and others.  I suppose speaking up for myself has given me my ability to feel somewhat at ease with public speaking (known to be the number one fear most people have).  I could also say that being the youngest almost forced me to make my voice bigger and more unique.

Have you found your voice?  What are the unique gifts you have developed or even forgotten from your childhood?

Here are 3 Tips on Discovering (or Re-discovering) Your Gifts:

Tip #1  Your Environment.  What was your environment like?  Was it chaotic, peaceful and serene, or was it active, exciting and never a dull moment just like mine?  Whatever it was like you may gain some clues about the type of environment you thrive best in.  However, you may find yourself choosing something exactly opposite of what you’re used to.   Having a busy childhood – now you’ve chosen not to have children or you were an only child and now you’ve chosen a house full of offspring.  Whatever the choice I wonder if you find yourself anxious or unable to relax?  Regardless of your environment – an inability to really relax is a common phenomenon of our culture.  We are so conditioned to be craving an adrenaline rush whether it’s by having a jam packed schedule, using food for excitement and entertainment, becoming addicted to Facebook – you fill in the blanks.

Most of us don’t know how to relax. Learning this skill, regardless of how you were raised, is essential if you want to have a healthy and balanced life.  The 1st step is to allow yourself to do nothing – yes, you read that right!  Stay quiet – no TV, no books, no knitting – just close your eyes fo 5-10 minutes and let your thoughts just drift from one thought to the next.  The longer you do this the more you’ll find your thoughts begin to disappear leaving you feeling calmer and more rejuvenated.  After your “Mind Relaxation” exercise, you might want to journal about any discoveries or clarity you may found during this process.

Tip #2  Getting Along. How did your Parents behave with each other and with your siblings?  Was it the same for everyone?  Did they have time for you?  It’s funny, I often hear that only children got a lot of attention and yet spent a lot of time alone – a possible contradiction.  It’s really hard to have much time on your own with siblings around, but an ability to create quiet time – a time to re-center –  can be developed.  I have found that when you spend all your time making sure everyone else is taken care of and always busying ourselves with others concerns – we usually forget what we really need.

It’s vital that you cultivate “quiet time” in your day or at the very least sometime in your week.  Rushing around here and there only increases your stress hormones, creates unhealthy habits, bad food choices and disturbed sleep among other things.  You end up “feeling ragged and worn-out” – not the desirable results when you would rather be feeling productive and  focused.  It’s difficult to do anything when exhausted and stressed out. So getting along with yourself first is optimal, and the only way to do that is by taking the time to get to know yourself better.  What makes you tick, what are your likes and dislikes, what are you drawn to?  The more you get along with and know yourself – the better you are at getting along with others.  Doing things for the right reasons – not to people please by continuously compromising on your goals or even your values is not the best way to live.

Tip #3  Did you feel nurtured?  This may not be easy to assess now that we are adults.  Our perceptions of feeling nurtured in our childhood may be a little skewed.  I find, in general, one of the most difficult skills to develop is self nurturing.  Most of us don’t really know how to do this successfully. Although pleasant experiences like going to the spa, going shopping, going out for lunch with a friend is really not what I’m talking about here. I have often seen frantic women rush to their spa destination as if it’s just another thing to do – another job.  They are thinking – “Let’s get this done and take it off our list – it’s supposed to help me relax – right?” This attitude kind of defeats the purpose – doesn’t it?

My mission here is to help you learn how to slow down a little and maybe sacrifice the spa and opt for creating a spa-like sanctuary right where you are – in your very own home without noise, brain clutter, distractions or other people’s agendas. In doing so – you’ll choose better foods to enjoy and eat in a more relaxed and digestively supportive way.  Giving your body not only the nutrients – healthy foods – it needs, but also helping those nutrients go to the right places in your body, giving you the most bang for your buck is the key. You see eating isn’t just about the food, it’s about the atmosphere and state you are in before, during and after eating.  It’s an art really.  The Art of Eating is one of the Arts of Feeling Nurtured so relax and enjoy…

Book to read:  The Solution by Lucinda Bassett will help you dig further.

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What is a WICO Score Anyway?

04/24/13 Monika Comments (0)

So many of you have been asking what a WICO Score actually is.  I’ve determined that if you have a high WICO score there is a good likelihood you will have a high FICO Score – what everyone wants right?  If you’re healthy and taking good care of yourself, you are likely to be more productive and successful, hence a high FICO Score.

Your WICO Score is determined by assessing specific health markers and underlying factors that make up your Wellness Index.  By taking an online test you will know how your digestion, thyroid, blood sugar or cardio vascular system, among other things, is scoring.  There are 15 areas of wellness that can be evaluated.  There’s a saying “you can’t change what you can’t measure.”  So taking stock, just as you would your credit reports and FICO scores, will give you a clue as to how you’re doing.

I know you want to be as healthy as possible, that’s why you are a valued reader of the Coaching For Health Ezine.  By taking steps now you can enhance your WICO Score and your wellbeing.

So how can you get the best WICO Score?

Here are 3 Secrets:

Secret #1  Keep Checking:  Just because you once were healthy doesn’t necessarily mean you still are today.  Check in with your body.  I often say when working with a client – “we are building a communication partnership between you, me and your body’s inherent wisdom”.  Learning to hear what your body is actually saying requires patience, practice and stillness.  Give yourself the time – evenings, weekends or mornings where you can check in with your inner voice and your body’s wisdom.

Secret # 2  Forget Perfection:  Give up the idea of perfection when it comes to your health and your life.  Perfection is a near impossible state to attempt striving for.  You can’t get there.  What’s ironic is that the more you try to be perfect the less “perfect” you become.  Perfection is often tied to people pleasing – a no win situation by all accounts.  Ultimately the only one you need to please is yourself – which could mean spending a day on the weekend in your pajamas. Unheard of you say?

Try it some time – you might like it.  Let’s face it, you most likely spend the entire week giving of yourself endlessly.  Why not give yourself the sweet gift of R&R on the weekend?  So maybe staying in your pj’s all day won’t be your thing but maybe something else will be.  Try something you actually would like to do – and remember to suspend all judgment or guilt while doing it.  Enjoy the quiet for a change.

Secret #3  Studies Show…  Nearly everyone knows that being who you are and feeling comfortable in your own skin is essential for your overall health.  Countless studies have shown the more integrated you are and tuned into your true self the healthier you will be.

In her awe-inspiring novel “Dying to Be Me” Anita Moorjani had to nearly pass on to finally get in touch with her true nature.  Ridden with end stage Lymphoma, Anita went through a

death defying and life altering miraculous recovery and came to know that unconditional love for ourself and others is the MOST necessary medicine for life.

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What’s Your Inner Size?

04/22/13 Monika Comments (0)

When my friends were visiting a few weeks ago we found ourselves perusing shops at L.A. and California Fashion Marts (we went twice it was so much fun!) I wondered what size we all were?  What size was I before and what size do I want to be?  I got to thinking, isn’t your outer size usually a reflection of what’s going on inside of you?  If you’re calm, feel supported and taking good care of yourself then you ought to be the right size – right?

You are often so consumed with your size aren’t you? Aren’t we as a culture? Do things fit or not?  You are often aghast when you try on that pair of pants you bought only last year and suddenly they are now feeling r-e-a-l-l-y   s-n-u-g!  Yikes – what happened?  Where did you go wrong?  Are your only fooling yourself with your disbelief ? Certainly you know what you did or didn’t do to get this result – don’t you?  OK – well maybe you forgot to exercise (a few times), oh and yes you completely forgot to have smaller servings, you perhaps doubted that too much wheat, in the form of pasta and bread could actually be a culprit…after all didn’t all of your ancestors perpetually eat this food and never gain an inch!  Quick note here – the grains of our forefathers were actually much better for you – they were filled with more nutrients from the rich, fertile non-ravaged soil, they were not highly processed, they didn’t need to be shipped from as far away as China (just kidding not sure if we import wheat – more like rice I think) and finally, we didn’t eat as much of it as we do today – it’s in everything.

But hold on, before you drown yourself in a bowl of cheerios, let’s get back to the title of this article “What your Inner Size?” Yes, that’s right – your outer size is dictated by your Inner size – or rather your Inner Life.  Your thoughts, your emotions, your feelings, your beliefs and your fears – everything that’s going on inside of you is affecting your weight, your wellness and how you view your world.  If you are suffering from too much stress – it will most likely be affecting your food choices, amounts and regularity of meals.  You may even forget to eat and that can be worse than eating too often – it will negatively affect your blood sugar and cause other hormone fluctuations.  Even if you’re vacationing and throwing caution to the wind – remember even on vacation you can use some restraint and make good healthy choices.

Your inner size requires a deeper look at not only what you are eating but what’s eating you and how you are coping with the demands of your every day life.  Your inner size actually reflects what your body will look and feel like.  If you are not treating it well because you don’t have the time and feel overwhelmed by making everything else a priority then eventually (sooner than later) – your body may start showing signs of your lack of attention with weight gain, cellulite, lack of muscle tone and heavens … dare we mention sagging.  But what about the things that are not visible as in high cholesterol levels, high blood pressure or digestive distress.  Your overall metabolism, energy level and how well your body functions will be affected if you don’t take care of it every day.

The good news is just by doing a little every day you will have a compound effect.  Try 10 minutes on the treadmill instead of 30 or 60.  You need to build in a habit of success. You will be pleasantly surprised when you start seeing the effects of all your efforts.  You may start seeing results as soon as 30 or 60 days into your new habits.  Don’t quit – keep at it.  Cutting back on the extra servings (even if the food is considered “healthy”), a little exercise daily as I mentioned, getting up 20 minutes earlier or going to bed 30 minutes earlier will all benefit you.  Taking your supplements on a regular basis is a very important part of self care. An easy way to remember to take them is by keeping them on your nightstand, kitchen counter or office drawer.  Keep them in a convenient place so you won’t have any excuses about forgetting.  Mine are on my desk both at home and in my office.  My Calcium/Magnesium, which I take at night, sits on my nightstand, it’s a real simple way for me to remember.  After awhile you feel something’s missing if you miss out on one of your new routines – that’s how you know for sure a good habit has been formed.

Your inner size is a reflection of how you take care of yourself and how you manage your life.  You are worth it – so begin now…

Stay well…

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Let Food Be Your Medicine

04/19/13 Monika Comments (0)

Hippocrates, the father of Modern Day Medicine, said “Let Food Be Your Medicine”. I go a little further and add “Let Your Kitchen Be Your Pharmacy”.  We can’t deny the powerful effects of a healthy diet from reversing aging and the potential for disease, helping you think better, move better and ultimately feel better.  Drugs are not nourishing to the body, however healthy nutrients found in REAL foods and bio-available supplements are.  I am not saying that medicine isn’t necessary – surely they are in emergency situations and for those who are already suffering from a debilitating health condition.  But choosing a healthy diet is the key to a long and healthy life.

Here are 4 Simple Steps to Reversing Aging in your Body & Mind using Food:

1)    Choose fresh, whole foods – Stay away from cans, bags and boxes.  Foods closer to their Natural Form – those closest to Mother Nature are the real deal!  They have all the vital nutrients your body needs on a day to day basis.  Skip all the processed food today – they will only give you the  minimal amounts your body needs and more likely will rob you of what benefits you may have received, if any.

2)    A Calorie is Not a Calorie: OK – there is some confusion about this.  For years popular media, diets and general information has been overly focused on calories.  Calories are only a fraction of what comprises healthy eating and being overly focused on them can get in the way of choosing the right foods.  For example: a piece chocolate cake may have the same calories as say a piece of chicken, but they are completely opposite in their effects on your body.  The chicken is a great protein source giving your body necessary “information” to help you stay healthy and strong.  The chocolate cake on the other hand has very little “information” your body can use. It provides empty and/or negative calories, robbing you of your health and vitality.

3)    Vegetables are your Friends:  Yes, your Mom was right!  Even though when most of us grew up they didn’t taste as good as they do today – why because today they don’t need to be overcooked or come out of a can.  We have farmer’s markets, organic food stores, and we can even grow our own.  A dear friend told me the other week she happened to have a volunteer cherry tomato plant growing outside her apartment – she’s on the 2nd floor!  It’s a new version of Jack in the Bean Stock!  Good food can grow almost anywhere – take advantage.

4)   Don’t be shy about using Spices and Herbs.   Herbs and spices not only enhance the flavor of whole foods but many have therapeutic benefits.  Like Turmeric, often used in Indian Cooking, reduces inflammation in the body.  Ginger (gingerroot or powdered) has a myriad of health benefits – not only does it reduce inflammation it also helps with any congestion you may have as well as digestion.  Sip on some ginger tea when you have a sore throat or your stomach is upset – it works wonders!  Also, Cinnamon is known for balancing blood sugar. These are only a few examples.

5)    *Bonus* Stop skipping on the sleep – So, so, so important!  Although, not food I have to mention it because it does affect how you digest, process and utilize what you eat.  Without your body regenerating and getting sufficient rest you will suffer.  Without at least 7 hours of sleep your brain does not receive sufficient blood flow.  Your decision making ability, mental focus and physical coordination are affected.  And long term effects can be dramatic.

So go to Mother Nature and let her do her stuff!  Eat well, Live Well and YOU will Reap the Harvest!

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