Weight Loss Secret: Mindful Eating
February 14th, 2012It’s not only what you eat, but how you eat it that makes all the difference. Mindful eating is a concept rooted from the Buddhist way of living. Being mindful of what you are putting in your mouth and taking in the sight, smell, flavors, and texture in a very present way connects you with the food you are eating. Chewing your food well (20-30 chews per forkful) and really savoring the experience in its entirety will increase satiety and allow you to eat much slower than the typical American pace of hurried meal times. (more…)
Super Bowl Super Snacking
February 6th, 2012Super Bowl is once a year and it’s the most watched television program every single year, hands down! It’s also a night of beer, wings, chips, cheese, dips, crunchy, salty, cheesy snacking all night long. Did you Super Snack your way through the game and now you’re feeling super guilty? (more…)
Healthy Holiday Party!!
December 12th, 2011The holidays are upon us so we hosted a holiday party this Saturday and had a wonderful time with friends and family!
As a Health Coach, I can’t keep myself from serving healthy fare at any occasion. Here’s a viewing of what was served in my home to give you some ideas for your future parties!
Happy Holidays from my family to yours!
Healthy Holiday Shopping Guide
December 4th, 2011It’s holiday shopping time and what better way to show your love than give gifts that will create better health. Here’s my list of best bets for health wise gifts to give this year.
1. A series of fitness or yoga classes or even a massage from Groupon or Living Social!!
2. A gift certificate for home delivered Organic produce, teas, beans, herbs/spices, nuts, whole grains, gourmet salts, coffee, and sprouts. Healthy World Organics is my favorite local home delivered organics.
3. Work out gear, a great functional gift and very motivating. Who doesn’t love working out in gear that looks great and makes you feel great too!!
4. Stainless steel water bottles, Nathan is my very favorite! We have several in our home and are great for staying hydrated when you’re on-the-go!
5. Foam roller is great for working soreness out of tight muscles. These are all the rage now, a great way to give yourself a massage or use for doing core strengthening Pilates moves.
6. The gift of laughter is one of the best gifts for greater health! Make someone smile with a Happy Dancing Solar Flower!
7. Give the gift of health with Health Coaching Sessions! Give my $99 Healthy Holiday Coaching Special to yourself or someone you love!!
8. Thinking positive is one of the best ways to improve your health and how much joy you get out of life. I Can Do It 2012 Calendar by Louise Hay provides daily positive affirmations and words of wisdom to bring more good into your life.
9. A great cook book filled with healthy meals that taste great and are great for you! The Healthiest Meals on Earth, Eat, Drink, and Weigh Less, Greens Glorious Greens, Feeding the Whole Family, Clean Food, Peas and Thank You. I have most of these books except 2 and they are on my wish list this year!
10. For a splurge, here’s some great gadgets: Garmin 305, Vitamix, Breville Juicer, BOSU Balance Trainer.
Powering Through a Workout
June 6th, 2011This morning I needed to complete a training run and was not really in the mood for a workout. I wanted to plan out meals for the week and head to the grocery store. But, I knew that not working out in the morning would significantly decrease the chance that my workout would happen today. So what did I do? (more…)
To Snack or Not To Snack
May 31st, 2011Some people typically eat 3 squares a day and some choose to eat several small meals per day. At one time or another we all find ourselves reaching for a snack. The key is to eat healthful snacks, most of the time (remember the 80/20 philosophy?); ones that will help power us through the day.
If you are going to be away from home at the office or on the go all day, it’s important to plan out your snacks and bring healthy ones from home so you don’t find yourself in need of a snack and then be at the mercy of vending machine food, convenience store fare, or fast food.
Here are a few suggestions for healthy snack swaps:
- For something crunchy, instead of chips reach for carrots, apples
- Instead of a candy bar, reach for dried fruit and nuts or Larabars in a pinch
- In place of ice cream, try applesauce topped with chia seeds and cinnamon
- If you want a salty treat try feta cubes with olives and grape tomatoes
- A satisfying sweet treat could be sliced fruit dipped in almond butter
Sometimes we snack when we are bored or lonely. It’s important to recognize the difference between true hunger and emotional needs. Eating out of emotional needs will often lead to eating things like candy, chips, and ice cream. This can lead to unwanted weight gain if done excessively.
If you know you turn to food when you are bored or lonely, be sure to have a backup plan. Make a nourishment menu, which is a list of activities that feed your emotions and make you feel great. You can place it on your fridge or in the cookie jar as a reminder!
Ideas to write on your nourishment menu:
- walking your dog
- calling a friend
- journaling
- taking a hot bath
- reading a great book
All of these will make you feel great and can provide you with the nourishment you truly need. No cookie can be more satisfying than connecting with a friend or walking your dog through the neighborhood.
Seize the Moment Self-Care
April 10th, 2011Friday morning and my BlackBerry pops up with a new e-mail from Balinesian Spa and Wellness Center. They have a special offer to receive a Free Quick Classic Facial when you book a massage at regular price. Checking in with myself and realizing it’s been a while since I’ve had a massage, it was time for some self-care for me! This was the perfect way to take time out for me and rejuvenate at the spa. I had an amazing massage, drank cucumber water to hydrate, then had a glorious facial. I floated out of the spa that evening.
This is a great example of Primary Food and how taking loving care of yourself not only makes you feel really special, but feeds your soul. Take a moment and think about when you last did something special for yourself. It doesn’t have to be a trip to the spa, a hot bubble bath or a book with a relaxing cup of tea can be all you need to allow yourself self-care that will nourish and revitalize your spirit.
Valentine’s Day Celebration
February 10th, 2011Valentine’s Day is for celebrating your appreciation for the one that you love! We often associate Valentine’s Day with candy, chocolates, cards, and flowers. Perhaps overindulging with the one that you love sharing a lavish dinner with decadent dessert to finish.
Why not indulge in sweet embraces, reminisce about when you first met and funny things you may have said to each other to make a good impression. Connecting with your special someone is important every day of the year, but it’s nice to make a tradition to think back and reflect on how you have grown together, how much you appreciate one another, and what you look forward to doing together in the coming year.
Having deep relationship connections is food for your soul. I learned this concept from my schooling at The Institute for Integrative Nutrition about Primary Foods. These are the non-food things in our lives that feed and nourish us just as much, if not more so than the foods we eat. Primary Foods break into the main categories: Relationships, Spirituality, Career, and Physical Activity. It’s important to feel satisfied in these areas of your life in addition to being satisfied by foods we eat.
In the area of relationships, special occasions like Valentine’s Day inspires us to reflect on relationships, past, present, and future. Take a moment to determine for yourself what is important to you in a relationship. Make a date to communicate with your loved one what makes you tick, ask how you can become a better partner, and how to move together on the same path forward.
If you are not celebrating with a significant other, take this time to celebrate and appreciate yourself. The relationship we have with ourselves is the most important one in our lives. We must love, honor, and take great care of ourselves first. When we do that, then we can share our greatness with others.
Wishing you happiness and health always!
