Friday, March 23, 2018

Emotional Pain

Suffering forges in opportunity to embrace our shadow self, or, circumstances that cause us unhappiness. In embracing emotional pain we become more curious, compassionate, and engaged in life. In denying the existence of our suffering, pain lingers and dwells below the surface ever tainting our lives in unconscious ways. Bring suffering to the surface, inspect it, ponder it with curiosity and be free from the constant battle to repress it. This battlefield of force and counter force is suffering. The more we resist the painful thoughts the more the suffering persists. We want to relax our grip.

Suffering connects us to everything in life that is not suffering. We hear the birds sing, feel the sun’s rays, and smell the orange blossoms, all as distinct from our suffering. This differentiation beckons us to lean into the suffering as a means to channel appreciation of the wholeness within us and around us. We cannot deny the beauty of the mountains, a puppy, or the love we hold in our hearts, all this magnificence juxtaposed to our suffering.

In understanding that suffering, like rain, germinates new potentiality we lean into it. It transforms us, revitalizes us, and invigorates our connection to the source of our existence. When we let go of resistance we can tap into our inner knowing and in so doing create new opportunities. We flourish, unstuck from the past, and able to move towards a new beginning. A beginning with a fresh respect for all the life within us, and the life sources external to us. We learn that life is an instrument and we write and play the music.    

Saturday, January 27, 2018

Infuse Health in Social Networking

Studies show that the spread of obesity in social networks appears
to be a factor in the obesity epidemic. When we surround ourselves
with unhealthy people then being unhealthy is the norm. Our behaviors,
habits, and perceptions shift to fit this norm. 

Social influence also suggests that it may be possible to harness this same
force to slow the spread of obesity. Expect more of yourself and 
everyone you touch will benefit. If we practice healthier habits in
2018 then our co-workers, family, and friends have a greater tendency to
health. Know what healthy truly is and spread it - make health not disease.

We can use this phenomena to grow a healthier environment at the
workplace, at home, or with our friends. While it may be
challenging to initiate a new healthy behavior when in the same environment
it gets easier with every performance. Just say no to unhealthy foods, and yes to 
healthy ways of being. You may find many of your peers are interested in being 
their best too!

Retrain your brain and create new ways of being without making
suggestions for others, just yourself. Sometimes being who you truly are, or
your best self, inspires others to be their better self.

Establish some new social norms in 2018, for your health and the
health of your family and friends. Be bold. Be the change you want to see. Provide 
peer support and get some for yourself. People are connected, and so
health is connected as well.

Friday, December 1, 2017

How do you know UR getting your Needs Met?

  1. If you are going out of your way to get a need satisfied, just as you now go out of your way to get a top quality product, then U R progressing.
  2. If you are excited about getting your needs met, instead of hesitant, embarrassed, or distracted, then U R progressing.
  3. If you find yourself becoming move motivated, energized,
    and creative, then U R progressing.
  4. If you find yourself factoring in your needs to whatever work, client, project or relationship you now have, then U R progressing.
  5. If you open up special parts of yourself that have been hidden, then U R progressing.
  6. If you feel more comfortable and confident around others because you know how to get what you want, then U R progressing.
  7. If you find you have more time to do the things you choose to do, then U R progressing.
  8. If you feel you have mastered a skill that keeps on giving, then U R progressing.
  9. If you feel more freedom to move on, and orient your life around your values, then U R progressing.
10. If you understand that there is a distinction between needs, wants, and goals, then U R progressing.
Ask me about some tools or skills that can make change happen faster for you. Partnerships are more effective than lone rangers. 

Sunday, October 1, 2017

Healthy Choices on the Run.

Healthy Choices on the Run
In a perfect world we would sleep eight hours a day, eat three balanced meals, exercise daily and have no stress. However, most of use tolerate circumstances less than ideal, and spend little time on self- care. A bit of planning, and a well-stocked kitchen can make choices nutritious, tasty, and fast.

Protein shake = banana, juice, skim milk or yogurt, and protein powder
Whole-wheat pancake mix
English muffin, whole wheat, with soft boiled, or stirred microwaved egg
All natural applesauce or all fruit spreads
Fiber One cold cereal, hot rolled oats Low-fat yogurt or cottage cheese
Skim milk, Grape Nuts, or Shredded Wheat
Breakfast bars with fresh fruit
Natural almond butter

Lunch at home
Microwavable pre-washed fresh veggies
Classico Sun Dried Tomato Sauce: to top fish, chicken or baked potato
Baked potato or yam - microwave for 8 to 10 minutes, top with salsa or yogurt
Low sodium turkey breast deli slices – Trader Joe's, Vons, Whole Foods
Steamed or broth sautéed veggies, fresh or frozen
Pritikin soup
Pre-washed lettuce with low-fat dressing
Condiments - mustard, capers, picked peppers, low sodium veggie juice
Broth - mushroom or vegetable for sautéing
Nuke a Portobello with nonfat cottage cheese and salsa
Three-bean salad - rinse canned garbanzo, kidney and green beans - add low-fat dressing
Veggie burger with whole wheat bread or bagel
Frozen organic entrees or pocket sandwiches - Amy's at Whole Foods, Ralph's

TIP - Dip or spread - blend together two boxes of Lite Mori Nu tofu (Whole Foods) with one jar of Trader Joe's roasted peppers

Lunch on the road
Jamba Juice - 400 to 450 calories only, check nutritional labels for calorie count
Subway - turkey breast on whole wheat (6 inch)
Replacement meal protein bar, (ex. Pure Protein) and an apple, orange or banana
Quizno's Honey Bourbon Chicken Sandwich (small) or Sierra Smoked turkey breast (small)
Koo Koo Roo - 4oz of turkey white or dark with squash, green beans or steamed veggies, also
1/2 turkey breast sandwich with light mayo, baked yams or corn

TIP - Keep a small cooler in your car with fruit, yogurt, home prepared sandwich and beverage

Lunch at the office
Weight Watchers microwavable entree
Low-fat cottage cheese with pineapple
Prepared chicken or turkey breast, mustard, tomato and lettuce sandwich from home, with fruit
Low-fat Greek yogurt container and an apple
Swanson's canned chicken with whole-wheat crackers, or bread and fresh bell pepper
Canned water packed all white tuna with pickle and whole wheat bread
Microwave a baking potato or a yam for 8 to 10 minutes, top with salsa or yogurt
Microwave Amy's pocket sandwich for 2 minutes, top with yogurt or cottage cheese to cool

Dinner - take out
Thai Restaurant
Thai style chicken is served with
lots of veggies; summer rolls are
made with rice paper filled with
steamed veggies, shrimp or fish
Try wonton soup, chicken, shrimp or beef with broccoli, (sauce on the side), & brown rice Indian
Tandoori anything; vegetable curry; dal - lentil puree American
Try a whole wheat thin crust pizza with piles of veggies, hold the olives, at Ca. Pizza Kitchen Mexican
Chicken, shrimp or beef fajitas with onions, peppers and salsa, ask for corn or whole wheat tortilla

Dinner at home
Pre-washed lettuce and low-fat dressing; microwave or grill fish or chicken breast with Mrs. Dash seasoning; nuke a bag of Trader Joe's veggies; frozen grapes
Weight Watchers, Healthy Choice, Amy's Organic, or Lean Cuisine entrees, add a green salad, with vinegar, olive oil and mustard; fresh fruit

Snacks between meals or mid day
Edamame - measure out 1/2 cup cooked soybeans into a baggie and take with you
Clif Bar - apricot or apple- cranberry with an apple or peeled and sectioned orange, bagged; or a banana, cherries, or grapes

Evening snack

American's Best popcorn 94% fat free, butter flavor

Tuesday, August 1, 2017

6 Pillars of Healthy Self Esteem

“ I have learned from experience that the greatest part of our happiness or misery depends on our dispositions and not on our circumstances.”
Martha Washington 

Have you struggled with your ability to cope with life challenges and your sense of competency to do so? Do you lack confidence in your worthiness for love, success, respect, or happiness?

I have found Nathaniel Branden’s book “The Six Pillars of Self-Esteem” clear, direct and insightful. Here is my brief take on it.
If you are following a life that is out of alignment with what you believe in and value, then it is difficult to live in integrity and feel good about yourself.
Self-esteem is a consequence of your behaviors. To have greater self-esteem we want to practice the following:
1. Live life consciously-live mindfully.
2. Accept ourselves - be kind to yourself about your mistakes, listen to what they tell you.
3. Take responsibility for everything in life: actions and inactions. You owe it to yourself; the world does not owe you.
4. Live on purpose- have a vision, not only at work, but also in your personal life, and work it.
5. Live in integrity- behave according to deep felt values and beliefs.
6. Be assertive - have courage to confront, say no and set boundaries. 

Good Old News About Meat

The National Cancer Institute and the AARP’s Diet Health Study analyzed data from 500,000 people age 50 to 71 and found that high meat consumption elevates risk of colorectal cancer, and lung cancer, with borderline higher risk of prostate cancer.

Pancreatic cancer was associated with red meat and processed meat ingestion for men, but not women. 

Red meat included beef, pork, lamb, bacon, red meat sausage and poultry sausage, luncheon meats, cold cuts, ham, hot dogs, and low fat dogs.

Additionally the NCI states that barbecuing meats at high temperatures may also contribute to cancer risk.

The AICR recommends less than 2.57 ounces of red meat a day, which is about the size of a child size fast food hamburger patty.

The American Heart Association recommends a diet of less than 7% saturated fat, which is below RDA of no more than 10%.

The Nurses’ Health study 2 collected data from 90,000 women in their 20’s, 30’s and 40’s and found that the more red meat they ate the greater their risk of developing breast cancer fueled by hormones. This study needs to be replicated, reliable and valid conclusions are pending further studies.

In the July 2010 issue of the John Hopkins Health Alerts there is an article on the secretions of fat cells and how these secretions play a role in our health. The more fat cells we have, and the larger they are, the greater potential for excessive fat cell secretions. There is an association between health problems and high fat cell secretion. When we are overweight we have more fat cells, and / or larger ones, which produce higher levels of substances than our bodies are meant to manage. Over time excessive amounts of these substances begin to damage blood vessels, tissues, impair blood flow, and result in diabetes, liver disease, high blood pressure, cardiovascular disease and certain types of cancer.
Eat Your Vegetables for a cleaner you and a cleaner planet.