Creating Sustainable Healthy Habits That Can be Small, but Mighty 15 Feb 2021, 6:30 pm

 

My fascination with how different we are as a human race is really extraordinary. These differences can be seen in the way we live our lives on a daily basis – What habits do we follow? What incentivizes us to do better or not care at all? Who influences us and has influenced us over time? How much do we want to make a difficult change that is not too difficult, but enough to make a worthwhile difference in our health for instance? How has COVID-19 continued to change attitudes and mindsets with regard to stress and anxiety? There are far too many questions and not enough answers.

           Rather than focus on all of the topics mentioned above, there can be focus – focus that can make a positive difference in those we work with and interact with during this uncertain time in history. In fact, how can we simply “befriend” uncertainty and deal with it one step at a time instead of going into a state of angst? A particular area of interest to me is how well do health & wellness coaching programs work within organizations or within a “solo” practice? Are people that work with coaches uncertain as well? If so, why? Perhaps they don't believe they are capable of change? How can that be remedied?

           It is so crucial to understand the mindset of those we work with or for that matter – who we interact with by truly meeting them where they are, wouldn’t you say? Most people that want to change a habit or improve in a particular area of their life usually know that smoking, drinking too much alcohol or eating too much sugar is not a good thing, right? But, how can one tell if they are ready to change their mindset to more of a growth mindset? The one thing not to do is tell them how wrong they are or scare them by use of fear tactics – that just doesn’t work!

           As a heartfelt enthusiast of creating an approachable space for those eager to create more sustainable healthy habits, it is just as effective to make small moves toward good sustainable habits than not. One can almost think of small successful changes as being a result of tenacity and perseverance; similar to “The Little Engine That Could”. What are the pros and cons of creating such habits for you?

Food Portions: How much is too much? 18 Oct 2020, 5:29 pm

 

For anyone who has or is attempting to lose weight -- whether it is a lot or a little, portion control is key. So many of us remain working from home and there remains questionable gym openings across the country. Even if your local gym is open, how safe do you really feel going there and getting your sweat on....safely. No doubt, it is a gamble.

Hence, eating right and eating the right amounts is likely of interest to most. The pandemic has been a challenge in many ways, so being proactive with our workouts and eating healthy foods in reasonable amounts will be determining factors on keeping our weight in check.

The article breaks down various foods that we love to eat in portion sizes according to our goals of weight maintenance or weight loss. Check it out....

 

15 Foods that Fight Inflammation 5 May 2020, 5:21 pm

 

Inflammation today is usually linked to chronic illness, many of which are life-style related. It really is so ironic that so many people are living longer and longer lives -- but, are their lives of quality and optimum health? Now, more than ever, there is no getting around this pandemic that also leads many to more bouts of depression, anxiety and well....not so good choices when it comes to food.

Listed here are 15 Anti-Inflammatory Foods that are highly recommended and with good reason....

1. Almonds: A terrific source of monounsaturated fats, vitamin E and manganese. What does that mean for you? A lower risk of cardiovascular disease and certainly an improvement in your cholesterol levels too.
2. Avocados: A stand-out fruit that is high in monounsaturated fats, fiber (so its filling too) and also high in magnesium and potassium - two very important minerals that keep our bodies in tip-top shape.
3. Broccoli: This cruciferous vegetable is high in all sorts of minerals and vitamins as well as amazing antioxidants. By eating more of the vegetables within the Cruciferous family, it is likely that even certain Cancers can be prevented.
4. Blueberries: These berries contain a large amount of polyphenols that actually trigger the assistance of antioxidants, which help in the fight against cancer and cardiovascular disease.
5. Carrots: Not only are carrots low in calories, but they also contain fiber which aids in the process of feeling full and prevents binge eating. Carrots are full of beta-carotenes which our bodies convert into Vitamin A - essential for our body to function properly. What does Vitamin A do? It plays a large part in keeping our immune system functioning well, important for proper vision and also aids in reproduction.
6. Dry beans: Beans are an amazing food with lots of fiber, B vitamins (which make sure our body's cells are functioning properly) and protein too. Beans are a terrific substitute for meat -- so vegetarians, live long and prosper!
7. Kale: Kale is a great source of vitamins and minerals and a good amount of fiber too. Kale also contains antioxidants that aid in the prevention of diseases.
8. Olive Oil: There is no doubt that olive oil is a key ingredient in the Mediterranean Diet and with good reason. Olive oil contains a great deal of monounsaturated fats, and polyphenols that work in aiding the body to function properly.
9. Oranges: This fruit has a load of Vitamin C, which as you might imagine leads to strong immune function. It also contains a good amount of fiber and folate which assist in overall heart health.
10. Salmon: This hearty fish contains a ton of omega-3 fatty acids which plays an essential role in reducing inflammation and protecting the heart.
11. Spinach: This veggie is a powerhouse food that contains lutein, iron, Vitamin K (important for blood clotting) and so much more! No need to re-state, but I will, spinach is low calorie and ideal for weight loss.
12. Strawberries: Not only is this fruit super delicious, but it is full of nutrients and fiber that will leave you feeling full and satisfied. The deep red color indicates the amount of antioxidants that is correlated with lower inflammation as well.
13. Sweet Potatoes: These potatoes are delicious and again, contain lots of fiber and important minerals and vitamins and lower in calories than other potatoes.
14. Swiss Chard: This leafy green vegetable is chock full of important vitamins and minerals, flavonoids that work as antioxidants which in turn assists with reducing inflammation.
15. Walnuts: Of the nut family, walnuts are truly wonderful as they contain Vitamin E (which serves as an antioxidant and cell protector), protein and fiber. Not only that, but walnuts contain monounsaturated fats and omega-3 fatty acids which assist the body and protect the heart.

There are so many reasons to add these 15 foods to one's diet and to keep inflammation at a minimum. After all, one's health can't be overstated, right? Bon appetit!

Larousse Gastronimique: The World's Greatest Culinary Encyclopedia 10 Apr 2020, 5:13 pm

The meaning of food goes deep – it carries great significance to it. It is clear that we need to eat in order to survive, but symbolically it means so much more than that. Food is about history, culture, and even a symbol of prosperity, health and overall wellness. It has been a fascinating topic for me since I can remember – possibly because I grew up learning to appreciate it, savor it and take care of it -- as we all should. Food brings people together - even under dire circumstances, food can well be an antidote to healing.

I recall growing up that we learned from a large set of Encyclopedia Britannica books that were developed specifically to provide general coverage on a variety of different subjects and topics worldwide. So why not provide general knowledge – possibly more defined knowledge on a variety of foods/spices/ingredients that have withstood the test of time?

Larousse Gastronomique is the world’s most famous culinary book of reference. The knowledge imparted from a book like this one is tremendous as it provides various aspects of cookery, history, traditions, biographies of famous chefs and people who have greatly influenced the world of gastronomy. Additionally, cooking terms are provided, techniques of the culinary persuasion are shared such as learning how to properly make a sauce or fillet a fish as well as including more than 3,800 classic recipes.  

The creation of Larousse Gastronomique was born from a vision of Prosper Montagné, a French Chef who produced the first edition in Paris in 1938. His idea was to provide his readers with not only a history of edibles, but an overview of 20^th Century gastronomy and a great source of reference for the points of cookery. After 23 years, the first edition was published and it became what seemed to be an overnight culinary guide for chefs, cooks and foodies everywhere.

Since the awakening of such a book, it has been updated by a French committee under the wise guidance of famous chef Joél Robochon and a well-informed committee of chefs and writers. The guidance that a book such as this one provides is monumental as the world of food and cooking continues to grow and change over the years.

Lastly, Larousse Gastronomique brings together a wonderful amalgamation of theory, history, culture and practice. This book is historical because it has proved to be the utmost reference book for professional chefs, cooks and food enthusiasts around the world.

I'd like to share tid-bits of this book from time to time because it actually can and will continue to add meaning to a better appreciation of food in general, but can also add to knowledge in becoming a better cook. Especially in the state of our current world....this pandemic, issues surrounding sustainability, minimizing chronic disease and more -- the need to eat for better health and seeing food as medicine could make such a positive difference in better, healthier living.

 

Steps to Reducing Chronic Inflammation 10 Dec 2019, 6:12 pm

 

Inflammation is one of those words that seems to have become more commonplace in our society -- now, more than ever. Yes, Inflammation definitely exists and there are definite reasons why we have it -- when necessary. You know -- like when you get hurt, such as a serious scraped knee -- the hallmark signs of inflammation include redness, swelling, soreness and warmth. Usually these signs stay localized to the affected area of injury and in fact, inflammation indicates that our body is in process of healing. That is all good, right? But, serious issues occur when inflammation goes on for too long.

There are no two ways about it -- long-term inflammation definitely can take a serious toll on our health. This is why we need prevention more than ever. Even if we are "functioning" on a day to day basis and feeling...somewhat well -- prevention can literally prevent a whole lot of health issues that can easily "crop up" on us. Long-term low-level inflammation can go on for years after all. Such diseases like Cancer and Alzheimer's Disease don't just happen over night, but instead they happen over time. Hence, Inflammation is one of the main causes that contribute to chronic lifestyle diseases.

We can definitely play a strong role in our own health and well-being by doing what we can to prevent many of today's chronic lifestyle diseases. We can start out by:

• Eating an Anti-Inflammatory Diet
• Testing for Silent Inflammation (If we believe we are at high risk for diabetes as an example).
• Eat More Berries
• Eat More Fiber
• Eat More Plant-Based Proteins and Fish Proteins
• Keep a healthy weight (By checking our BMI)
• Regular Exercise

In knowing that we have the option to "opt in" to our own health and well-being can be such a relief! We may not be able to choose whether we get seriously sick or not, but we can stave off disease and infection from happening more times than not. 

The Profound Psychological Benefits of a Purposeful Life 22 Nov 2019, 6:42 pm

 What does make a purposeful life? Why is that important to us? At times, we can go around and around in our own heads trying to figure out why we may feel listless or unmotivated -- even when we are working a regular job. The challenge may be in finding positive ways of thinking, rather than negative ways, which is much easier unfortunately. Working on a healthy mindset takes diligence and constant care. But, isn't anything worth having in life worth working on to increase our own path to better living?

"When we possess a strong sense of life purpose, that gives us reason to weather setbacks and sustain extraordinary efforts. In describing the grit underlying resilience, Hanson draws upon the ideas of “resolve”, “patience”, “persistence”, “fierceness”, and physical “vitality”. It may well be that it is purpose that enables us to access the hidden energy reserves of sisu and weather the risk and uncertainty that are intrinsic to navigating financial markets. From this perspective, the ability to sustain extraordinary performance is not merely a function of talent and skill, but also the embodied fortitude derived from a meaningful sense of purpose".

Dementia linked to trans fats 14 Nov 2019, 6:05 pm

 "A new study of older adults in a Japanese town has found that those whose blood contained higher levels of trans fats were more likely to develop dementia than those with lower levels".

Check out the reasons why Artificial trans fats, or trans fatty acids, are the primary source of trans fats in the diet . These fats come from an industrial process that is unwarranted and frankly dangerous to our health.

According to the American Heart Association, consumption of trans fats can raise the risk of heart disease, stroke, and has links to a higher risk of type 2 diabetes.

Trans fats banned in United States

The Food and Drug Administration (FDA) in the U.S. bannedTrusted Source artificial trans fats in 2018, declaring that removing partially hydrogenated oils from processed foods could "prevent thousands of heart attacks and deaths every year."

Sweet pastries accounted for most trans fats

This information all circles back to the statement of "you are what you eat". We need to value the health of our bodies and overall well-being enough to be made aware of these types of foods. After all, would you give poison to your baby if you knew it was damaging? We need to be wary of the foods we eat because they clearly can have a tragic affect, wouldn't you agree? 

Mindfulness Matters 12 Nov 2019, 6:04 pm

 

We've all heard that statement, "Enjoy every moment; life is short". Yes, it really is. But, how can we make our day to day "drudgery" of the 9 to 5 more meaningful, and well, less robotic and meaningless?

There really are health benefits to what we can to lead a more mindful life. It is about living in the moment - in the NOW -- and not looking ahead to Friday night happy hour, an exam, or even traffic school. While it is exciting at times to look forward to an event we've been waiting for, by living in the moment, we can be more present and effective in whatever we are doing. Then, in looking back -- once happy hour on Friday night happens with friends -- you can honestly say you did your best and now you can reap the benefits with less stress and more enjoyment in the moment.

To learn more about Mindfulness and its many benefits, check out the article here.

Determinants of Health 8 Nov 2019, 6:01 pm

 Human lives are strong, yet frail at the same time. Yes, if one sets their mindset on achieving something big and important -- there is no doubt that it can be accomplished, right? Well...there are many factors that can determine what makes some people more susceptible to illness than another. It is not just diet and exercise.

In learning more about what makes up determinants of health, we can find out so much. There is a collection of factors, namely personal, social, economic, and environmental factors that greatly influence our health. Questions can be about whether there have been policies regarding better safety regulations in public places and more specifically around one's own neighborhood. Social determinants can include such things as public safety and good schools and physical determinants could include your local housing and development.

Poor health can be made even worse if there are not enough safeguards available. Health services, an individuals' health and even genetics can all play a role in the determinants of health. To learn more about them, check out this link here. 

Focusing on a Great Life 50 and beyond 28 Oct 2019, 4:58 pm

 Something happens to us when we reach a big number like 50. Things like reflection, awareness, curiosity and even fear can become that much more visible to us and our loved ones. It takes real courage to face the good, bad and the ugly. But, focusing on getting older can be a great time to adding a new skill to our toolbox like an art class, karate, learning Spanish or improv.

Taking a deep breath (literally) and doing what we can to positively reflect on what we have done and still can do could be the best thing for us. Especially in a time where there is much kaos in the world, we need to "dig deep" and find what empowers us to be better human beings. What do we still want to do with our lives? Can we be grateful for the things we have? Can we be courageous and pay it forward in ways that give us hope for a brighter future for future generations? How can we change embedded behaviors that have been part of us for so long?

By working on those things that can bring us joy (like art class, karate, learning Spanish or improv) we have the opportunity to grow a healthier state of mind too. This can also lead us to creating healthier habits that can become lasting like making a healthy breakfast, taking the stairs more often than not and even counting to 10 when we get upset on our drive to work. Life is short, it's up to us to make our 50s and beyond as meaningful as ever.

How do we get back to the Joys of Eating and Learning about Real Food? 16 Aug 2019, 10:06 pm

We're in a New Age of Obesity. How did it happen? 16 Aug 2018, 7:13 pm

It's hard to say how we've entered a new age of obesity; but, it's happened. Perhaps there are several sources to blame -- but, is there really one source or one group to blame for it? Of course not. We do know that there have been changes -- even gradual changes in our current Obesogenic environment -- that have gone unnoticed by most, wouldn't you say?

In reviewing this article, we find that blame need not exist for the obese population and for that matter the 'unhealthy' population'. So how about creating a healthier food-friendly environment, more opportunity to instill more education for better health and wellness. And...where does our government? our food scientists? our 'lose-weight-fast' scammers stand on our Obesogenic environment? Hasn't our society been deceived already by the many food-related tricky businesses out there? It's time to implement healthy education, good news on making healthy food affordable and creating a healthier environment for future generations to come, wouldn't you say?

"Just as jobless people are blamed for structural unemployment, and indebted people are blamed for impossible housing costs, fat people are blamed for a societal problem. But, yes, willpower needs to be exercised -- BY GOVERNMENTS. Yes, we need personal responsibility - ON THE PART OF POLICYMAKERS. And yes, control needs to be exerted - over those who have discovered our weaknesses and RUTHLESSLY EXPLOIT THEM".

Why You Need A Health Coach Now More Than Ever 31 Jul 2018, 11:07 pm

Why is Turmeric and Black Pepper such a great combination? 5 Jul 2018, 10:38 pm

7 Mindsets That Will Radically Improve Your Life Right Now 9 Apr 2018, 10:32 pm

One of the things that I've learned -- particularly over the past couple of years -- is that your mindset is so vitally important. I found this great article on Inc., by Lolly Daskal, President and CEO of Lead from Within.

Are you motivated to kick-start Mondays into high gear or are you hoping you can just get by with simply getting through the day? Have you told yourself a thousand times that this week you'll get to the gym...this week will be different...this week is the start of a new you! We've all been there at one time or another, but how about doing what you can to reset your mindset? It can be done....

The following are 7 Mindsets that undoubtedly will get you motivated into making the most of your Mondays and for that matter, the rest of the week.

(1) Self-trust mindset. Wow, who knew you had it in you? Yes, confidence! Trust in yourself is absolutely key and despite any setback you may have -- and believe me there will be -- trusting yourself will get you closer to a goal that you've had in mind for awhile. Even if progress is slow but steady, believe that you are headed in the right direction!

(2) Goal-setting mindset. One of the many things I've learned from wellness coaching is that setting goals is an absolute must to improving in any area whether it is in your business, improving your eating habits or even reaching out more frequently to your social circle. Start by doing one small doable action on a Monday and see if you can keep doing that one thing throughout the week like meditating for 10 minutes or walking for 30 minutes every day or drinking 6-8 glasses of water throughout the day.

(3) Patient mindset. This one is hard, but oh so worth attempting to make it part of your routine. Think of how time moves so slowly, especially when we really want something now or want to be somewhere now. Stuck in traffic? Think of creating an affirmation you tell yourself or a song that brightens your day and gets you from going down that 'negative anger-mode when is this traffic going to end' mindset. Looking for a job or waiting to hear back regarding a promotion at work? Nothing can test your patience more than counting the minutes that go by, right? What about doing something -- even a small something to get you feeling more confident like brushing up on a job skill or enrolling in a class that can pay off in oh so many ways...

(4) Courageous mindset.  Love this one! No doubt it takes courage to do anything difficult or that can test your patience. Regardless, being courageous simply means you are going to do it anyway because you know that the payoff will be worth it. Maybe it is even stretching yourself to go to a networking event by yourself or scheduling an appointment that you are less than excited about making -- you will thank yourself by following through with it!

(5) Focused mindset. Go ahead and test yourself on this one. Imagine that you will be going on vacation with your significant other and some friends in 10 days but you have so much work to complete before than? Has that ever happened to anyone? By focusing on the here and now -- not 10 days from now -- keep a calendar for the next 9 days and stick to what is on the to-do list. Think of how good it will feel to know that you've marked off everything (or most everything) off that list so you really can enjoy that well-deserved vacation!

(6) Positive mindset. Start by being good to yourself and that means keeping a positive mindset. Even if you aren't at the perfect weight that you think you should be at (this is so misleading!) or you haven't moved up on the career ladder as you think you should -- staying positive can get you one step closer to reaching your goals! Time goes on and waits for no one so like it or not keeping a negative mindset will get you nowhere fast. Positive mindset is full of possibilities.

(7) Learning mindset. Many times we can get caught up with getting stuck in our own heads because we don't understand why something didn't work out like we've wanted it to do so. Again, whether it is a dream job that we have worked so hard to get or a place we've wanted to go, if it doesn't work out perhaps there is a good reason for it. There is no point in sulking over it -- that is a time waster! Move on and prepare yourself for the next adventure....

We may not always believe that we deserve that something that has happened to us, but mindset can pave the way to positive change if we let it. Embrace, get empowered and move onward....even when we don't always want to do so. At times, keeping that positive mindset makes the everyday stuff tolerable -- and sometimes that's all you need, right?

Exercise and Healthy Eating 101 2 Apr 2018, 7:33 pm

One of the many reasons why I believe it is important to bring up a popular topic -- like exercise and healthy eating -- is because there are so many variations as to what people believe is the best answer. I'm sure most people would agree (I hope so) that exercise and healthy eating are critical components for optimal health, but how good are we at finding excuses not to follow through on doing them? So many excuses -- so little time, right? You hear it all the time at work, with a bunch of friends or even within networking events -- comments like: "How do you find the time to go to the gym so often" or "How annoying that so and so is getting ready to run another marathon" or "How does he/she look so good despite how busy they are"?

Why not start out with simple inspiration that not only may be recommended by friends, family or co-workers, but even more importantly, people who know the reasons why it is so important to exercise and eat well -- like nutritionists, exercise professionals and physicians. It really is amazing how good you can feel when you really take one step at a time to creating a healthier YOU.

The following are some reasons why healthy eating can and should be enjoyed:

• Believe me, once you really start to see how well you feel after a delicious, balanced meal instead of a quick bagel and cream cheese, or gooey donut or pepperoni pizza, your priorities will change!
• Again, once those habits that include regular chips and Coke change to healthier ones, you can and will experience how good you feel. Who doesn't want to feel good, right?
• By the way, life is too short not to have a favorite food like pizza or a burger, but not so frequently! How about starting with once a week, then work your way up to once or twice a month? Put it on a calendar if you need to do so!
• No guilt! Guilt is simply no good. How cool would it be to really enjoy an indulgence without giving guilt a second thought!
• You'll begin to see food differently. The knowledge gained in knowing that food is not just food, but more importantly fuel that provides our bodies to be strong, able and balanced is priceless! Want to have an excellent workout that pays off in feeling great? Balance your food intake...
• Know how a stone thrown in a pond causes a ripple effect? Now think of how sticking with a habit of eating well can lead to other habits that provide your body with more energy to be adventurous and even creatively adventurous while cooking!
• Dealing with temptation becomes easier -- believe me. Again, like the ripple effect of those good habits, you will notice more and more how good you feel after eating a balanced, portion-sized meal as opposed to eating 'all you can eat' at the buffet. Simply put, upon feeling better, temptations are easier to deal with more frequently.

Can You Cheat the Aging Process? 19 Mar 2018, 8:49 pm

Although people may be living longer today than in previous generations, quality of life cannot be emphasized enough. But, can we cheat the aging process? Let's take a look at a few tidbits of important information to consider.

There is a term called -- super agers -- which refers to a person who is an active senior citizen and whose physiology is years beyond what their average age group is currently. As you read the article, notice the stories of such individuals like Patrick Cangley who traverses great distances on his bicycle.

What has been discovered is that the exercise that Patrick has typically done for years has become less challenging and hence he's felt the need to 'step up his game' to further improve his physical condition. In fact, a recent study from a journal called, Aging Cell, indicates that people like Patrick who are lifetime exercise enthusiasts literally cheat the aging process by circumventing physical decline. How awesome is that!

Such impressive physiological results can be noted through a super ager's muscular strength, lung function and fitness levels which also results in far superior immune systems than people even half their age! By the way, further results in cognitive function are also greatly improved as seen in a recent Swedish study which consisted of 200 women from middle age up to their nineties. It was found that those women who were physically more fit had a reduced risk of dementia by up to 90 percent.

Further, for those out there believing that genetics has played them a bad hand, it does not necessarily dictate what their quality of their life will be in the end. There is so much that one can do to live a full life by even starting with making small changes that can add up to better physical and mental health. Through the science of Epigenetics, more credence is given to the affects of the surrounding environment and how it can alter and change us -- not simply through our given DNA. In fact, so much of how well we age can be seen through a cascade of good habits that include better nutrition (like the Mediterranean diet), adequate amounts of sleep, enough exercise and even positive thinking.

By cheating the aging process, one can only benefit from living a more complete and fulfilling life, wouldn't you agree?

A Paradigm Shift in the Diagnosis of Diabetes, Study 2 Mar 2018, 8:11 pm

As one can well imagine (or not), we are living in a complex and ever increasingly demanding society that appears to be growing exponentially in ways that need our immediate attention. While there are so many advances in technology, healthcare, agriculture and more, there is an equally alarming growth in chronic disease.

Chronic disease includes a host of diseases and conditions -- including type 2 Diabetes -- that are long-term, costly and above-all largely preventable if we properly care for ourselves. As we see the continued growth of Diabetes for instance, we see that there is more and more to learn about how to live with it and better control it once it has been diagnosed.

Now it has been found that there is a paradigm shift in the diagnosis of diabetes as conducted in the the study found by clicking the link above which illustrates the overall complexity and need to better assess the way we live our lives. It has been found in the Lancet Diabetes & Endocrinology medical journal that there are five distinct types of diabetes that can occur as adults. How will this change the way that this disease is managed and controlled? Will this be a way to better personalize the treatment of diabetes according to the individual? Is this where the paradigm shift is happening? Still so many questions that are left to be answered.

As noted in the yet another article, "Diabetes, for example, now affects 415 million adults around the world and often brings potentially life-altering complications such as vision loss and blindness, cardiovascular disease and amputations. Unfortunately, many older adults are being put at greater risk of the complications due to barriers such as long waiting times to see a specialist, a lack of education about the management of chronic conditions, lack of access to adequate screening and treatment, and high costs."

On one hand, we are living longer, but are we living better? What will it take to have enough people take notice and take control of their health and wellbeing? While education is critically important, we also need a society that supports more effective ways of providing healthier options to kids in schools, patients in hospitals, consumers buying food in grocery stores and more. Wouldn't that make a difference?

Surround Yourself With Good Peeps 1 Mar 2018, 4:07 pm

When you were growing up, do you ever recall hearing your parents say something along the lines of who you spend time with the most is who you become? There are a ton of other sayings along the same line that provide the same message. In fact, here are 30 quotes on Positive Associations to Inspire You to Surround Yourself with the Best.

The same kind of message of associating yourself with the right people has a great influence on our success and career choices as well. Two of the richest and well-respected people currently have the same thoughts on surrounding yourself with the right people and four ways to evaluate how they can add value to your life. While it is important to eat right and exercise, it is just as important to add value and build great relationships that will empower you to be your best. Start with...

(1) People That Inspire You. No doubt life is short and we should and could be doing great things with our lives simply by observing and hanging out with people we admire and respect. This builds on ways we would like to see our lives going and how we can better set goals for ourselves. It's good to have the experience of others influence us to push on and be better.

(2) Push Us Out Of Our Comfort Zone. It's really like anything we care to do for ourselves with regard to being better at work or at home -- push ourselves to be better and yes, even uncomfortable at times. Getting out of our comfort zones can and will be challenging, but imagine how great it will be to accomplish goals that perhaps you thought you couldn't do?

(3) People That Hold You Accountable. It's great to have someone like a friend or colleague hold us accountable to what we said we would do. Even having a small doable goal to start with could add more fuel to doing more challenging goals -- especially when you know that those that are important to you know what those goals are that you want to achieve.

(4) People Who Make You Feel Like You Belong. It is so helpful and beneficial to have business contacts or colleagues that value what you do and make you feel like you belong. By having a good strong network of support, we can become better by each passing day...

In short, spend time with those that make you better.

How to Eat Healthy For Your Type 2 Diabetes Without Giving up some Favorite Foods 22 Feb 2018, 10:39 pm

This can be tricky for just about anybody, let alone someone with Type 2 Diabetes. Does this mean you need to give up eating some of your favorite foods all together? Not necessarily. Before changing your food routine though, be sure to check with your doctor and/or a Registered Dietitian first on foods to stay clear from and others that still can be part of a healthy diet...in moderation.

After all, every person is different and even a variety of people that have Type 2 Diabetes have different tastes and needs. Perhaps some naturally like to eat more fruits or vegetables or what if they prefer to not give up meat all together? These are just some things to think about and certainly consult with a professional about too. But, here are some healthy ways that could potentially work for you...

(1) Ask your doctor about getting a recommendation to a Registered Dietitian that listens to your questions and concerns. As previously mentioned, every person is different and one may have a particular taste for steak on occasion or another person may have a real sweet tooth. How can they be accommodated with a diet that doesn't leave them feeling like they are missing out! 

(2) What about 'tweaking' your current recipes that you've been making over the years before you became a diabetic? Once again, ask your current health professional if there are ways to make healthier substitutions without leaving you all together 'hungry'.

(3) Practice moderation. This is a big one and very important. Many times once a person fully comprehends that they will need to make serious lifestyle changes, depression can hit. But, in consulting a helpful and wise health professional, many foods can be limited rather than completely eliminated. Here are some ideas: 

• "decide how much you will eat beforehand and stick to that goal
• put the portion on a small bowl or plate, rather than eating from a package
• omit or remove high-calorie garnishes, such as whipped cream 
• split a serving with a friend or other dining companion
• consciously savor each bite, instead of mindlessly munching".

6 Secrets To A Long Life...Blue Zones style.... 13 Feb 2018, 4:35 pm

I found an inspiring article that adds further depth to last week's Blue Zones video post. The 6 Secrets (found below) -- which really are no secret -- are ways to improve our health and make the most of our lives as we age.

Some of the key 'ingredients' mentioned in the article include such things as focusing on the way we approach life on the day to day. Are we stressed? Are we healthy? There need not be some amazing cleanse or diet either, simply a better way of living.

The idea behind the Blue Zones began sometime in the 1940s when a Greek war veteran was provided with some unsavory news about his health. He was given a very grim prognosis and so he decided to live out his remaining days with family and friends in Ikaria, Greece where he can spend what time he had left of his life. As time went on, believe it or not, he actually became healthier. You can read about his story here. By the way, Ikaria, Greece is one of the five Blue Zones identified by Dan Buettner, the National Geographic Fellow and best selling author some years ago. So, how can these Zones be duplicated across the globe? It will take perseverance, effort and a willingness of many to start making sensible changes, but it can be done. Check out the following 6 Secrets....

(1) Eat mostly plants. We've all heard of inflammation in the body and how chronic inflammation leads to diseases like cancer, diabetes and heart disease, right? The anti-inflammatory effects that are provided by those plants can improve how good we feel and how productive we become. By eating seasonal, colorful and organic (as much as possible) our immunity becomes stronger and better able to fight off colds and flus. Minimizing our intake of meat becomes a benefit to us as well, although not completely off the table. (Try to look into good meat sources and portion-control as well).

(2) Find your 'Ikigai' (purpose).
The Japanese word refers to our purpose. Many times we may put our purpose on the back-burner because we have so many other things to do, right? But, what about doing something nice for yourself and something you've been meaning to do to make you feel better -- like reading a good book, meditating, writing in a journal or doing some 'random act of kindness'.

(3) Be social.
It is all about staying in touch! Frequent visits to family and friends and remembering to pick up the phone to call that friend that you haven't heard from in 'ages' because life has been too crazy busy is the best way to stay social. No doubt, you will feel better that you did and it could even put a smile on your face!

(4) Get outdoors.
There is something so rejuvenating about being outdoors, going for a hike or visiting friends at a little cafe by the water. Want to boost metabolism and fight inflammation? Try getting outdoors whenever possible -- even if it is to take a quick 15 minute walk.

(5) Resist the urge to overeat.
While this could be easier said than done, especially if it a meal you've looked forward to for a long time, take your time and really chew your food. In order to create the most pleasure in eating something delicious, stretch the enjoyment by taking your time instead of gulping it down because you are in a hurry. If possible, have the glass of vino and sip it while you speak to your friends or family. By making an effort to listen to your body, it will naturally tell you when you are getting full.

(6) Keep moving.
No, you don't necessarily have to go to the gym every day and work out for a minimum of an hour. Who has the time for that? The best thing is to continue moving and making an effort to walk as much as possible, squat, do sit-ups, dance, jog, run, weights or anything mobile for that matter. The point is to keep from being sedentary as much as possible. We typically make time for the things that are important to us. Guaranteed that by starting out slow and steady with daily movement, it will become addictive in a good way and you'll want to do more!

So, What are the Blue Zones? 9 Feb 2018, 5:16 pm

I was recently asked what the Blue Zones. So, I'm attaching the link below with an explanation by the founder Dan Buettner of National Geographic. Worth a look...

Here Are the Secrets to a Long and Healthy Life

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Create a Healthy Mindset with these 7 Psychological Hacks 15 Jan 2018, 5:12 pm

December went by at warp-speed and now here we are in mid-January -- a new year with what hopes to be a year of growth, promise and prosperity. In thinking about this though, how many of us slow down enough to really think about that. Sure, we say we will stick to our New Year's resolutions, but what happens when we get derailed? Do we just say "forget about it" and move on or do we jump back into what we say we were going to do in the first place? I'm not really one for New Year's resolutions anyway, but I suppose the new year could give us a reason to reflect on what we've done so far in our lives and what things we would like to be doing now and in the upcoming year and beyond.

As I was reviewing one of my favorite motivational books - 7 Habits of Highly Effective People - Covey shares some powerful thoughts on perspective which gives good cause to perhaps even re-think the way we may see things in general. One of his quotes "Two people can see the same thing, disagree, and yet both be right. It's not logical; it's psychological". With that said, it brings me to this good article I found on what we can do when we are low on motivation along with 7 Psychological Hacks to re-boot our mindset to a healthier one. So how about applying the 7 Hacks in order to gain a refreshed perspective on how we really can set some seriously good goals and 'kick start' the year in the right direction?

(1) Visualize Your Long-Term Goals: Even research suggests that visualization is powerful and can empower us to create a potentially awesome future for ourselves if we apply ourselves to do just that. So how about not only having the long-term goal of a successful career, but also focus on the shorter-term goals of being consistent, continually getting better at what we do and simply being positive in knowing that what we do is meaningful and purposeful. If not immediately, consistency pays off in the long run no doubt. Visualize what the payoff will be to yourself and your loved ones when you know that your hard work was worth it in the end. If it takes visualizing being on a beach sipping a nice cool drink beachside or swimming with sharks just do it! The visualization process is all up to you.

(2) Start your task: By at least starting a task that you may not be all that fond of starting, you are setting yourself up for success. Think about how good it will feel at the end of the day when you know you started a task that you were not looking forward to starting in the first place. Who knows, you may start on the task and get further along than you even thought. It is all about perspective and trying to see it through a new lens so to speak.

(3) Set a timer. Ok, so Monday morning rolls around -- how can you make it different? better? How about setting a timer -- even if it's on your phone -- with the purpose of working a solid 45 or 50 minutes before taking a break. Everyone is a little different so the minutes may change, but regardless the works needs to get done anyway, so why not make the most of your valuable time and spend it in the most efficient way? You will thank yourself for doing it. As the article indicates, studies show that there is an average optimal work-break split for everyone. Read the article to find out what it is and find out what works best for you.

(4) Tell someone what you plan to do. There really is nothing like telling someone at work, a friend or even family member what you plan on accomplishing in the next "x" amount of time. There will be a time when they ask you how things are going with the intended goal. This is just another way to keep up on accountability.

(5) Change your self-talk. This can definitely be a mental challenge, right? We all have self-talk going on inside of us. That little voice inside of us that tells us we can or can't do something. It's all perspective. How do we see things? Instead of believing a challenge at work is one that may be too difficult, why not instead turn our self-talk into something more positive where we see the challenge as totally doable and worth completing successfully. As the article points out, "positive self-talk leads to higher motivation, better self-esteem and an elevated mood, while negative self-talk leads to the opposite".

(6) Keep a task list. In keeping a nice task list going throughout the day, you can just scratch the task off the list. Doesn't that make you feel good? Even if the task may be a small one, by writing it down and completing it, a sense of accomplishment happens and we therefore become more empowered to do even more.

(7) Establish consequences. This is a good one! Even if we don't necessarily need to be accountable to anyone in particular -- namely a boss or work colleague -- what happens to those self-employed folks who create their own work schedules? What happens to them if they don't complete a projected task or make a client unhappy with their work? There really are consequences to pretty much anything and everything if we think about it. What is the consequence to not finishing high school? What is the consequence to choosing a bad partner? What is the consequence to making your boss unhappy with your performance? What is the consequence to eating food that lacks nutritional balance? You get the idea. There are consequences to everything, but it is all perspective in how we approach the task to be completed, even if unpleasant, it will pay off in the end.

By becoming more aware of our surroundings, our perspective and our attitudes, we really can accomplish so much. Let's make every Monday one to look forward to instead of one to avoid at all cost.