Stressed“Like the stars you twinkle and catch my eye pulling my focus to a new way.
Where a woman can give fully from her heart again and again and again.
She can create power and abundance in her world from her own internal supply.
Yes she can be disciplined and knowledgeable, yet natural and free.
Blazing on and on and on in speed unbounded in potential and laughter.
A reflection that brightens the midnight sky illuminated for all a shinier way to be.”

One of the women that I worked with wrote the above poem for me as a gift.

The message is a profound testimonial for the work we did together. How are you investing in yourself to step more fully into your shining and to give of your gifts into the world without wiping yourself out? That is the key question in the work that I do to support you to manage your stress so you can have more harmonious relationships, better health and to feel passion for what you do.

There is a fine line where you can give too much, over commit and spread yourself too thin. Learning to dance on the edge of giving your energy to others and finding ways to receive energy to restore and refuel your internal tank is a lifestyle choice where you invest in yourself to replenish your energy that you are giving to others.

If you look at energy resources as your checking account, you are constantly giving your energy out into the world for your family, your work and your projects. Overtime, if you keep writing checks and withdrawing from the ATM, you will deplete your energy resources. Once your checking account is empty, you will withdraw from your savings account know as your life force energy also known as Chi or Ki. This is a bigger problem as you deplete these internal stores of energy because once you have tapped out your savings account you are likely burned out or having significant health issues or both.

I help you to refuel your energy bank by prioritizing yourself and how you commit to activities that boost your energy through relaxation, pleasure and fun. Refueling your energy bank is an essential part of how you invest in your SELF as much as you give to others. Investing in your energy bank is linked to living your personal values and will help you to feel resilient against stress in a busy life.

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About the Author: Sara Regester, Stress Management Specialist can help you to turn your stressful lifestyle into a successful lifestyle. Go to www.Directions4Wellness.com and download your Free E-Book; The True Cost of Stress and schedule your 30-minute complimentary consultation.

 

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Super-Green-Detox-Drink250Intuitively you know it’s time to pick up your health game. Everyday, or most everyday, you wake up feeling tired before your day even begins. You experience a chronic cough. Maybe stiff joints.

Perhaps lower back pain or belly bloat. Maybe even moodiness, brain fog and/or poor concentration… and it’s impacting your productivity at work, in your life, in your relationships and at home.

Feeling less than great is your new normal and you don’t like it. You want to feel energetic again. You want to be able to exceed the results you once were able to consistently produce.

You want to focus your energy on moving forward and ‘squeezing more out of life,’ rather than focusing on chronic symptoms, doctors visits, medications and poor business and life results.

You want to reclaim “I am the Captain of my fate mode again,’ rather than reactionary mode preoccupied with symptoms.

I offer you a foundational credo from my coaching practice that I recommend to all my clients.

I call it Green 3-Ways.

Integrate Green 3-Ways daily and you will begin to shift the quality of your life in ways you never imagined possible from food alone.

Your energy will skyrocket. Your ability to focus, concentrate and remember will sharpen! Your digestion will get stronger and your moods will feel balanced.

Chronic symptoms will begin to subside and renewed energy and clarity will captivate your attention so much that you will feel compelled to up level your healthy eating and healthy lifestyle game.

Green Vegetable Juice

Fresh pressed green vegetable juice alone is a total game changer and my first recommendation for healing the body and reclaiming your health (yes think all the attributes associated with youth). Think an IV infusion of pure vitamin and mineral-water-rich, enzyme-active and phytonutrient laden fuel directed straight to your cells and tissues, and you’d be spot on.

Green vegetable juice requires no digestive fire (energy), so you deeply nourish every cell, tissue and organ in your body, without expending energy. Begin your day, ‘break your fast’ with green juice to support your body’s renewal, revitalizing and rebooting processes and seriously … watch the magic begin!

Green Smoothies

Green Smoothies are a hot-ticket healthy drink for many these days. Why? Essentially, you can create a whole, nutrient-dense ‘meal-in-a’glass’ as the best fast-food option possible. Think liquid salad with endless ways to ‘beef up’ the nutrition you want to add to your meal in very delicious blends.

Because smoothies are whole food combinations, they are more satiating than a juice and will easily hold you through that board meeting you’ve got to attend.

By adding ingredients like kale or spinach, almond butter or avocado, with fresh berries or a green apple, you retain all the fiber of each ingredient, so smoothies ‘hold you longer,’ and very easily stand in as a meal replacement. Do note, many pre-made or ‘smoothie-bar’ smoothies are laden with sugar and unhealthy additives, so are not a healthy alternative. If it works better for you to buy your smoothie, find a smoothie/juice bar that offers whole food and fresh blends made to order for you.

Green Salad

I recommend a ‘giant-sized’ salad as a meal everyday — yes, a salad that you once might have made for a first course for your whole family will now be your lunch or dinner.

Include your favorite green and/or wild lettuces, tomatoes, cucumbers, peppers and especially sprouts, avocados and olives. You can even make a salad of just simple greens, but do note that ingredients like sprouts peak in nutritional value, and avocados and olives will satiate you and satisfy you because of their healthy plant-based fats.

To dress your salad, I recommend two of my favorite, but ‘atypical’ mouth-watering delicious ‘dressings as ‘new’ lighter fare recommendations — fresh marinara or fresh salsa. Both ‘dressings’ will transform your salad to a whole ‘next-level-healthy-salad-experience’ while keeping fat to a minimum (No I am not recommending against healthy plant-based fats. Healthy fats are essential, but layering an oil based dressing on top of olives and/or avocados is more than you need.)

Even when on a business luncheon, ask your server to bring a side of marinara or salsa with your salad … everyone at the table will be envying you and your healthy choice!

When making your salad at home, I recommend, when possible, to buy your greens, lettuces and vegetables from your local farmer. Research says that local and seasonal produce peaks in flavor and nutritional density.

With this 3-way formula, including a green juice, a green smoothie and a ‘giant-sized’ green salad everyday, you will exponentially increase the density of nutrition you take in everyday.

You will decrease inflammation and lighten the digestive energy required to process the heavier foods we’ve all been acculturated to associate with common meal options.

Green 3-Ways will change your life in a very pleasing and unexpected ways!

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About the Author: Carol Egan is an Executive Health Coach who helps smart, committed professionals look and feel younger so they can create a life they love. She believes that, with the right information, the foods we eat can heal and energize the body, help you lose weight naturally, and increase your productivity, creativity and performance. Learn more about Carol, her approach to health and her business at www.Carol-Egan.com.

Posted in eat right, food psychology, Green 3 Ways, health and nutrition, healthful eating | Leave a comment

women-exercising200Let’s face it.  Exercise can become just another boring task in our lives…that is IF we even find the time for it.   Some people are lacking motivation and passion, thus never really starting a fitness program. Others may be utterly frustrated because they try hard at times but always seem to lose momentum, running out of steam and never really sticking with anything very long.  Yet others still have all the best intentions, do their homework, plan it out but allow life to prevent them from starting.  If you relate with any of these, I have good news for you!

Our bodies are a gift, and without good health, we won’t be able to fulfill purpose.  So no matter where you fall, keeping your exercise fresh and exciting will help you stick with it!  So, the first step is to realize that you aren’t like anyone else. If you have been trying to follow someone else’s exercise program, STOP!  We are each uniquely created and approach life (and exercise) differently.  Therefore, we can develop a fitness routine that works with us, not against us.  Did you hear me?  We are going to look at how YOU need to workout.  When it is right for you, you’ll enjoy it.  And when you enjoy something, you’ll do it more often. Guess what happens then?  You will get results.

Ask yourself these simply questions to start: Do you consider yourself to be more outgoing or reserved?  We can be both, but which do you feel most comfortable?  Do you typically prefer to do something versus be with people?  If you had to pick a task or a person, which would you select?

Now read below to find the fitness program that works for you!

For those of us who answered outgoing/task, we are FAST individuals.  We work out because we decide to. We are decision makers with goals.  If we chose being fit as a goal, then most likely, we will develop an intense, fast-paced program and stick to it.  A caution here is to make sure we include safety.  Don’t overdo it and don’t forget to stretch. We can be in too much of a hurry and so focused on the outcome that we forget basic common sense principles.  Options to set yourself up for success are competitive sports, races and goal-oriented fitness regimes.

If you said you are more outgoing but enjoy people, then you are a FUN person.  You want to have fun while you work out.  Being in groups will be critical to your success.  Sign up for group fitness classes and get to know the people in the class.  When others you know will be there, you will want to be there as well.  You don’t want to miss out!  If you don’t know anyone, then you may be easily distracted by other things and not make it to the gym at all.  Don’t try to do it all at once. You may tend to be over zealous with your routine and then burn yourself out quickly.  Try to start off slow with small goals that you can achieve and make sure to celebrate your victories!  And, don’t buy a home-gym system.  It will probably just collect dust. Get out there!

For those of you who responded to reserved/people, you are FRIENDLY.  Working out isn’t the issue for you…it’s about people.  You can care more about other people and being friendly with them than you do your own health.  You’ll probably enjoy one-on-one sessions at the gym, so a workout partner is paramount to your success.  You can be with them and work on your health at the same time.  Allow plenty of time to talk and catch up.  Don’t rush it.  Select activities you enjoy that include people like walking, biking, playing volleyball or hiking.  You’ll find it much easier to avoid the gym and be with friends, but don’t fall into the trap.  You can have both by scheduling time with friends at the health club.  A perfect option for you is Curves® and don’t forget to include the entire family.  When you do that, everyone wins!

If you are the reserved type who prefers tasks, then you are more FACTUAL.  You simply need to schedule the time in on your calendar.  Knowing the fact that being healthy and fit is important, you will treat your fitness schedule like any other meeting or event.  You won’t miss it or be late.  One challenge you may have is scheduling the same old routine.  Make sure you change it up once in a while to give your body a break and concentrate on different areas.  And, don’t get paralyzed by researching the ultimate, perfect plan.  With the Internet, you could get lost in information gathering and never start anything.  Set a deadline for yourself, select what will work for you and then do it!

We are all uniquely created with different personality styles, and it definitely impacts all aspects of our lives, including working out.  I encourage you to begin developing your fitness program based upon your style so that it fits you and sets you up for success!  Remember, when you enjoy what you are doing, you are more likely to stick to it.  Here’s to FINALLY being fit and staying that way!

About the Author: Lorraine Bossé-Smith is a certified professional behavior analyst (CPBA) who has appeared on numerous radio and TV programs across the country. She is a motivational speaker, corporate trainer, business consultant, executive coach, behavioral-wellness expert, and author of eight published books who helps companies rewire their business for success and inspires people toward a healthier, more balanced life. She can be reached at www.lorrainebosse-smith.com

Posted in exercise, fitness, healthy lifestyle | Leave a comment

menopause_symptomsOne of the most common complaints I hear from clients is that they can’t lose weight no matter how much they diet and exercise. This is incredibly frustrating!

Unfortunately, it may have nothing to do with what YOU’RE doing.

It may be your hormones.

Hormone imbalances lead to difficulty losing weight and an increased risk of obesity and they can’t be solved by dieting alone. If you’ve been unsuccessful at losing weight chances are one or more the following hormonal imbalances could be the problem:

1. Inflammation

Digestive disorders, allergies, autoimmune disease, arthritis, asthma, eczema, acne, abdominal fat, headaches, depression or sinus disorders are ALL associated with chronic inflammation, which has become recognized as the root cause of obesity and most diseases associated with aging.

Inflammation causes production of cortisol which is associated with that muffin top you just can’t lose.

2. Too much insulin

Insulin’s main function is to process carbohydrates in the bloodstream and carry them into cells to be used as fuel or stored as fat. The main culprits in this imbalance are: stress, consuming too many nutrient-poor carbohydrates (the type found in processed foods, sugary drinks and sodas, packaged low-fat foods and artificial sweeteners), insufficient protein intake, inadequate fat intake and low fiber consumption.

Heart palpitations, sweating, poor concentration, weakness, anxiety, fogginess, fatigue, irritability or impaired thinking are common short-term side effects of high insulin. Your body typically responds to these unpleasant feelings by making you think you’re hungry, which causes you to reach for high-sugar foods and drinks. It’s a vicious cycle which only furthers weight gain and ups your risk of diabetes and heart disease.

3. Depression or anxiety

Serotonin exerts a powerful influence over our mood, emotions, memory, cravings (especially for carbohydrates), self-esteem, pain tolerance, sleep habits, appetite, digestion and body temperature regulation. When we’re depressed or down, we naturally crave more sugars and starches to stimulate the production of serotonin. And then we become more depressed because we’re gaining weight. The stress of this creates more cortisol which creates more cravings!

4. Chronic stress

Under situations of chronic stress — whether the stress is physical, emotional, mental or environmental, real or imagined — our bodies release high amounts of the hormone cortisol. If you have a mood disorder like anxiety, depression, posttraumatic stress disorder or exhaustion, or if you have a digestive issue such as irritable bowel syndrome, you can bet your body is cranking up your cortisol….even if you don’t FEEL stressed.

Prolonged stress results in a raging appetite, metabolic decline, belly fat and a loss of hard-won, metabolically active muscle tissue. In other words, stress makes us soft, flabby and much older than we truly are! And it wears out our poor little adrenal glands, resulting in adrenal fatigue.

5. High levels of estrogen

Researchers have identified excess estrogen (in both sexes) to be as great a risk factor for obesity as poor eating habits and lack of exercise.

There are two ways to accumulate excess estrogen in the body: you either produce too much of it on your own or acquire it from your environment or diet. We’re constantly exposed to estrogen-like compounds in foods that contain toxic pesticides, herbicides and growth hormones. A premenopausal woman with estrogen dominance will likely have PMS, too much body fat around the hips and difficulty losing weight. Menopausal women and men with too much estrogen may experience low libido, memory loss, poor motivation, depression, loss of muscle mass and increased belly fat.

To compound all of this, fat cells MAKE estrogen…so the more fat you have, the higher your estrogen is likely to be.

6. Low testosterone

Testosterone enhances libido, bone density, muscle mass, strength, motivation, memory, fat burning and skin tone in both men and women. When testosterone is low, an increase of body fat and loss of muscle may still happen – even with dieting and exercise.

Testosterone levels tend to taper off with age, increased obesity and stress, but today men are experiencing testosterone decline much earlier in life — an alarming finding, considering low testosterone has been linked to depression, obesity, osteoporosis, heart disease and even death.

7. Hypothyroidism

Without enough thyroid hormone, every system in the body slows down. People who suffer from hypothyroidism feel tired and often have constipation and weight gain. Other common symptoms include extremely dry skin, hair loss, feeling cold, brittle hair, splitting nails, and decreased libido.

If you think you may have a thyroid condition, make sure your doctor assesses you and your full range of symptoms, not just your blood work. Even levels of TSH (an indicator of thyroid function) within the normal range have been proven to accelerate weight gain and to interfere with a healthy metabolic rate in both men and women.

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About the Author: Dr. Anna Garrett is a menopause and hormone expert, a pharmacist and the “Chief Mojo Officer” at her practice. Her mission is to help women who are struggling with the symptoms of perimenopause and menopause. If you’d like to know more about the complexities of weight gain in midlife, please join me TONIGHT for Cracking the Midlife Weight Loss Code: Your 3-Step Plan to Stop the Yo-Yo FOREVER! You can find all the details at www.DrAnnaGarrett.com.

Posted in adult health, Vitamins, whole health | Tagged | Leave a comment

plant-based-diet200Most of my blogs speak to a large audience because I hate ever excluding anyone from anything!  But every once in a while, I draw back towards my heart-center, and feel the desire to speak to my dearest inner circle, the female spiritual warriors around me whose lives so much mirror mine. Like me, they love what they do, but they do it with such an intense passion that at times they find themselves burned out and stressed out. How can we walk the walk and talk the talk if we are literally FRAZZLED and FRIED?

It’s so important that we keep on this journey, because the world needs us now more than ever before. It is no easy task ahead of us, but we can do it as long as we nourish our selves as well. So here then are my 5 best stress-busting secrets that allow me to find my center and keep my calm through every storm:

1) Create a Sacred Morning Ritual – If you were to have the best morning experience possible, every day, what would that look like? For me, it starts with a morning meditation, then making coffee while I feed the birds, sitting outside savoring that first cup of coffee while the sun rises. Then it’s off to the gym for working my body with weights, or my mind with yoga, or my heart with dance, or my soul with a nice long walk on the beach. The way you begin your day sets the stage for the rest of the day, and when you begin your day with self-care, you are setting the stage for a stress-free day. If you were to create your ideal morning ritual, what would it look like? Take a minute and write it down.

2) Create a Sacred Office Space – Create a sacred office environment that is conducive to relaxation.  Start by de-cluttering your space, think Zen Office. We live in an amazing age where we don’t necessarily need to have hard copies of everything everywhere anymore!  Think about all five senses. What do you want to see, hear, smell, taste, touch every day while you work in that calm space? Think about the four classical elements. Bring in some living plants for your earth element, some candles for your fire element, a fountain for your water element, and small wind chimes to hang in the open window for your air element. So, what needs to be done in your office space to make it a more sacred space? Set aside some time this weekend to make it happen.

3) Create a Sacred Mid-Day Ritual – We must honor ourselves enough to give ourselves a sacred mid-day ritual that involves slowly and mindfully eating a nourishing, healthy meal, sitting outside in the sunshine, cell phone off and away, for one hour. A tech break for the mind while you absorb some vitamin D sunshine (not enough Vitamin D will often show up as depression and anxiety). If you are with friends, keep the conversation positive and nurturing. If you are alone, take some time to  close your eyes and meditate.

4) Create a Sacred Evening Ritual – Our minds create stress and anxiety when we are lacking in sleep. 7-9 hours of sleep each night is crucial to keeping your mind calm and alert throughout the day.  Research has shown that while we sleep, our physical brains are actively being literally cleaned out with intercranial fluid, so a good nights sleep is not only the best thing you can do for your physical health, but also for your mental health.  And the best way to get a good night’s sleep is with a sacred evening ritual. Turning off all electronics – TV, computer, cell phone – one hour before sleep. Take a bath in Epsom salts to soak up the calming magnesium, and lavender oil for relaxation.  Read or journal in bed.  Pamper yourself with the extra comfy PJ’s and the extra comfy bedding.  Write your list of things-to-do tomorrow, and let it go. It’s written down, so now you can rest and nourish your mind with sleep.

5) Create a Sacred You – You have heard the phrase, “You are what you eat.”  But it’s true.  Every cell in our body regenerates every 2 years, and we build those cells with what we eat.  Our minds can only be as healthy as our bodies, so the best way to have a healthy mind is to nourish a healthy body. There are lots of nutritionists out there with a thousand different ideas on how to best feed our physical bodies. But as soul-based entrepreneurs, we need more than that. We must strive for a sacred body, so that we can do our sacred work.  The ONLY way to do this is to feed ourselves a 100% plant-based diet.  Numerous studies shown that vegetarians, on average, are 30 pounds lighter, are at much lower risk of cancer, diabetes and heart disease, and live 6-10 years longer.  But also, we know that food contains energy. Plants contain a vibrant, living, healing energy; meat contains a dark, violent, fearful energy.  The stress hormones released by the terrorized steer moments before his slaughter, or the mama cow screaming as yet another newborn calf is taken away… all this terror and anguish goes into meat and dairy, creating toxic energy, which we then consume. Do you want to continue feeding your mind with fear, your heart with anguish, and your soul with sadness? Or will you take a deep breath now and contemplate giving up meat and dairy for a day, a week, maybe a month, and see how you feel? The only way to create a sacred temple for your soul is to nourish all aspects of your self, not just your body. The only way to allow your soul to vibrate on a higher plane with an elevated intensity is to clear your karma of all violence, and the only way to do that is to eat peace.

The divine in me bows to the divine in you.

Namaste

~  Laura

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About the Author: Laura Robinson Oatman is an author, speaker, wellness guru, and Warrior for Peace.  She educates, supports, and empowers individuals and groups toward a sustainable, holistically healthy life rooted in a vegan diet. She offers one-to-one coaching and motivational speaking, leads workshops and group programs, and takes clients on amazing wellness journeys worldwide.  She is a Certified Holistic Health Coach from the Institute of Integrative Nutrition in New York, a Certified Ayurvedic Educator from the California College of Ayurveda, and a Certified Plant-Based Nutritionist from eCornell. Her company, Whole Earth Wellness, is an Educational Alliance Partner with the Physician’s Committee for Responsible Medicine in Washington, DC.  Her newly released book, Whole Earth Diet: Healthy Body. Happy Life. Peaceful World. is the foundation for her holistic Whole Earth Wellness philosophy, and lays the groundwork for many more books to come.

 

Posted in healthful eating, healthy diet, healthy eating, whole health | Leave a comment