Category Archives: MOTIVATION

Low Metabolism vs. Ultra Metabolism

The difference in this diet philosophy is really obvious!

Dr. Mark Hyman says to do everything you can and there is a long, strong list to reach ultra-metabolism.

Dr. Joel Fuhrman, in his book “Eat to Live”, he speaks of lowering our metabolism to increase our longevity.  WHAT!!!  How can that be?  If you Google “increase metabolism” on the Internet you get 100’s of responses with advice on how to raise our metabolism to lose weight.  Dr. Fuhrman pretty much stands alone on Google to lower the metabolism.

Metabolism is our resting metabolic rate.  It is the amount of energy that the body requires to maintain life.  According to Dr. Fuhrman, “there are unfavorable consequences to running your body at faster than normal speed, and raising your metabolism is not the key to weight loss.”  He says that by increasing our metabolism we increase damage to our DNA, proteins and lipids, thereby decreasing the body’s physiological functions over time and leading to tissue and organ damage which leads to chronic disease and death.

Dr. Fuhrman says that with a faster metabolism our body wears out quicker.  This is due to oxidative damage.  “In animals, energy expenditure is indeed inversely related to lifespan. Though both these mechanisms of aging are related, as a faster metabolic rate means faster energy turnover and greater production of free radicals, leading to increased oxidative damage.”

“A study on thyroid function published last year further supported the idea that a slower metabolic rate could prolong lifespan.  Now, a new study has measured resting metabolic rate directly and come to the same conclusion.  Metabolic rate was measured by two different methods at the start of the study.  Subjects were followed for 11-15 years, and deaths from natural causes were recorded.  For each 100 calorie increase in 24-hour resting metabolic rate, the risk of natural mortality increased by 25-29%.  These results strongly support the hypothesis that a slow metabolic rate promotes longevity.”

According to Dr. Fuhrman, our resting metabolic rate is mostly genetic.  We can influence it by reducing the number of calories we take in.  Calorie restriction has been consistently shown to prolong length of life by up to 60% in animals.  Fuhrman says, “My findings have demonstrated that an optimal micronutrient intake reduces the desire for calories and reduces body temperature and white blood cell counts. This means that if we follow a high-nutrient eating style that reduces calorie intake while meeting micronutrient demands we can reduce our resting metabolic rate and potentially increase our longevity potential dramatically.”

It is very interesting that Dr. Fuhrman says it is okay to raise your metabolism by exercising!  This is because exercise does not raise our body’s basal metabolism; it raises the total calorie expenditure.  Thus exercise increases longevity.

Dr. Fuhrman was once seen on the Dr. Oz show, he had this huge bowl with greens and berries and recommended eating it for breakfast.  The number of calories in that bowl were few and the nutrients were enormous!  The idea of being able to get that many nutrients with so few calories is pretty exciting.  If you are unsure about eating a salad for breakfast, you can definitely put that huge bowl into a blender and have a delicious smoothie!

Dr. Fuhrman’s theory is to eat so healthy that it reduces your desire to overeat and it slows your metabolism gradually. Anyone who has given up gluten, processed foods and dairy, will attest to this.  The less you eat the less it takes to satisfy you.  If you watch the movie Forks Over Knives, they have a great illustration that explains this as well.

The information in this blog does not cover everything that Dr. Hyman and Dr. Fuhrman represent.  It is just thoughts and explanation of Dr. Fuhrman’s assertion that maybe (well not maybe…definitely) we should not be running after the fastest metabolism maybe we should be slowing it down.

Both of their diet programs make a lot of sense and have so much to offer.  One thing is for sure – they all work!  This is true especially if you are still eating the standard American diet of processed foods (check and see if your food is in boxes or cans).  In this case, anything we do will make us healthier.

Ultra Metabolism or low metabolism?
  It is something to think about!

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Prayer, Thoughtfulness, Meditation

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There are a lot of people who live day to day and without a real purpose.

Are you one of those people? Ask yourself and answer honestly. No judgment, just curiosity.

We just do what we are supposed to do and want for more.

Many people just don’t see that there is something deeper and more meaningful to life.  We try to be the prettiest we can be, with a good body, nice hairstyle, the biggest television, a grand home and fancy cars.  We are always wanting more.  Instead of looking at the exterior things, we would be wise to look inside ourselves. 

 

“The accouterments of life were so rich and varied, so elaborated, that almost no place at all was left for life itself. Each and every accessory was so costly and beautiful that it had an existence above and beyond the purpose it was meant to serve – confusing the observer and absorbing attention.”
― Thomas Mann

Prayer and meditation not only bring you closer to God, they provide health benefits.  In tests, people who prayed (meditated) for a minimum of two weeks not only showed reduced stress but they also had a stronger immune system, better sleep, a better heart rate and lower blood pressure.   In addition to this, the test subjects also had better mental capacity with an improved memory and better test performance.

When you add spiritual actions like forgiveness and gratitude, your mind becomes clearer and more open to growth and prayer.

Meditation is not exclusively an Eastern spiritual tradition, like some people think.  Going back to the earliest of times, it is a Christian and Jewish tradition as well.  Meditation has something to offer all beliefs.  Instead of chanting Hindu mantras, you simply pray as you would in church, just not as a community, as a simple communication between you and God.

There are many scientific studies that show that beyond the physical and spiritual benefits of praying, there are measurable results as well.  In the tests, a group of people prayed for things like fungus not to grow.  The results showed that the fungus actually did have growth that was retarded.  There have even been tests where they measured the results of prayer on healing that showed positive results.  There have also been studies that show just the opposite.  The studies themselves are not perfect, in that they can’t cover everything.   They may be able to measure number of participants and results.  They can not measure intent, expectation or divine intervention.

Prayer needs to be an act of faith, without expectation of results.

There is a lot of power when people come together to pray.  Praying with others offers further support and a deeper sense of community.  Whether you are praying together in a church, synagogue or mosque, it is beautiful; they pray loudly, they sing loudly and they do the cute little hand gestures while they sing with their whole heart and soul.  If you ever wonder about the power of group prayer this is where you can feel it without doubt.

 

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Dieting & Weight Loss – 14 Secrets to Lose Weight for Good

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Diet and Weight Loss 

We live in a funny society.  We treasure slim, thin, skinny and we dole out mountains of processed snack, junk and fast foods.  We sit around and watch television instead of getting up and walking to the park or grocery store.

In our society, it seems like it is a constant obsession to try to get fit yet all the time reverting back to the food and entertainment forms that are so prevalent. Every single family get-together, every holiday, every celebration is centered on food and drink.  Most of the time gluttonous food and drink!

So, when we start to become unhappy with the way we look (no one associates their illness or sluggishness with food) we start cutting calories.  Every New Year the diet industry pulls out all the advertising plugs, because every New Year we resolve to lose all the weight we put on the years before.  Diet pills, replacement shakes, artificial sweeteners, surgeries, magazines and fad diets.  The problem is, these things all make our problem worse.  We may lose weight quickly at first but we lose muscle at the same time and then gain back all fat, which is not so good.

Then we are minus the muscle and plus more fat.

If you want to lose weight and keep it off, look to people who have successfully done it.  You will notice that they did not use diet pills, meal replacement shakes or fad diets.

14 Proven ways to lose weight for good:

  1. Eat breakfast
  2. Eat all day long
  3. Drink more water
  4. Eat at home
  5. Eat whole foods
  6. Reduce stress
  7. Get a good night’s sleep
  8. Get moving
  9. Keep a journal
  10.  Eat some good, high quality protein
  11.  Take a vitamin supplement
  12.  Eat more vegetables
  13.  Give up the “c”‘s (cakes, cookies, candy & chips)
  14.  Do a kitchen makeover and get the unhealthy foods that tempt you out of your house.

What do you think of skipping the fad diets?  Throw away the diet pills!  (You can throw away your sleeping pills at the same time!  2 for 1!)  Start eating healthy!

If you want to lose weight, eat more green vegetables and less simple carbohydrates.  Give up the “C”‘s – cakes, cookies, candy and chips!  Once those are out of your house and your life you WILL lose weight.

This is what you eat!

  • Fruits and vegetables
  • Whole grains
  • Small amounts of high quality, lean protein
  • Small amounts of healthy fat (coconut oil, avocado)

Quit going to McDonalds and Burger King and then come back and leave a comment (will probably take 24 hours) about how good you feel!

 

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Is Your Life Feeling out of Whack?!

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Is your life feeling out of balance?

No matter what we use as criteria when it comes to experiencing balance in our lives, we have certain needs that need to be filled throughout our lives and the more balanced our fulfillment of these needs, the smoother our boat will sail and the closer to balance we will get.

The Institute for Integrative Nutrition (the school which I graduated from) calls it “primary foods.”

Maslow called it a hierarchy of needs

Anthony Robbins called it a wheel

I call it a pie.

Whatever we call it, it all comes down to balance. If our life is not in balance then we are in trouble.

This is what I imagine a balanced life to include…

Self actualization (morality, creativity, problem solving,learning, lack of prejudice and acceptance of facts)
Esteem (self esteem, confidence, respect) 
Love and belonging (friendship, family and intimacy) 
Safety (security of body, health, family, property, employment, resources and morality) 
Physiological (breathing, food, water, sex, sleep, homeostasis, excretion)

Everyone can rank these in a different order of importance. At the same time, we may each rank them differently at different times in our lives. What is certain? If one of the above is lacking and another is over emphasized, then we are out of balance.

Anthony Robbins does an exercise with a wheel representing career, physical, spiritual and financial. We have to rank each by “how it is going.” Visually we are able to see, for example, that we are doing great financially and physically, but perhaps not spiritually or career-wise. If we are out of balance, our wheel will not roll.

The truth is, we can fix what we eat.  We can eat more greens and get rid of processed foods, but if we don’t take care of the other areas of our life, we will still not experience balanced health and happiness. You can be completely healthy with your diet yet still feel imbalanced.

To help you see the topics more clearly, take a look at the following basic needs and ways of fulfillment.

Self Actualization (morality, creativity, problem solving, learning, lack of prejudice and an acceptance of facts)

  • Prayer, Thoughtfulness, Meditation
  • Journaling
  • Fun
  • Study
  • Spirituality
  • Contribution

Esteem (self esteem, confidence, respect)

  • Gratitude
  • Feelings

Love and Belonging (friendship, family and intimacy)

  • Relationship building
  • Caregiving
  • Forgiveness
  • Intimacy

Safety (security of body, health, family, property, employment, resources and morality)

  • Environmental safety
  • Health & well being
  • Job Security
  • Career growth
  • Financial empowerment
  • Environmental preservation
  • Ethics and morality

Physiological (breathing, environmental, food, water, sex, sleep, homeostasis, excretion)

  • Clean air, meditation, breathing exercise
  • Environmental impact on health and well being through design (ex. bringing nature into the home, healthy light, smart space)
  • Nutrition
  • PH Balance
  • Probiotics
  • Losing  weight
  • Better Digestion
  • Super foods
    • Acai
    • Algae
    • Aloe Vera
    • Bee Products
    • Cacao
    • Camu Camu Berry
    • Chlorella
    • Coconut
    • Goji Berries
    • Hempseed
    • Incan Berries
    • Kelp
    • Maca
    • Marine Phytoplankton
    • Noni
    • Yacon
  • Raw Nutrition
    • Juicing vs. Blending
    • Nuts and Seeds
    • Sprouts
    • Grasses
    • Seaweed
    • Roots
    • Mushrooms
    • Recipes
  • Exercise and fitness
  • Water, the amount and cleanliness
  • Intimacy as a physical need
  • Amount and quality of sleep
  • Digestion
  • Bodily function, sight, hearing, pain
  • Cleansing
  • Illness and healing

We will be adding to this and focusing on each topic as total wellness.  Look forward to future blogs on each line item and broken down even further for more tips on how to improve the quality of our lives.  If anyone has any categories they would add to each need, please comment below.

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Understanding and Coping with Feelings

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Good morning world!  Today is a brand new chance to make a difference!

 

What is something that we all have, often don’t acknowledge and probably don’t fully understand?

 

The answer is feelings (I bet the giant hint above helped you with this answer!)

 

Almost all of us know when we have been cut, burned or scratched.  Physical feelings are pretty easy for all of us to ascertain.  It is emotional feelings that seem to baffle us the most.  We need to communicate our feelings and the fact that we don’t understand them makes it pretty difficult.  This leads to many of our communication problems; how can we eloquently communicate something we just don’t get?

 

Feelings are something that you are aware of through the mind or through the senses that is not connected with sight, hearing, taste, or smell.  

 

Sometimes we try to stop feeling when it is uncomfortable.  This can make us really tired and further confused.  Feelings need to be acknowledged, sometimes spoken and released. The Feeling Wheel (above) sits in black and white on my bookcase.  It is folded and tattered from lots of sharing, reading, transporting and love.  It helps us identify the layers of underlying feelings.  I was glad to find a prettier version of it on the internet.  I know it is from a book, but mine was just a copy with holes for a binder.  If anyone reading this knows of its origin, I would love to know!  This wheel is used by a lot of counselors because understanding our feelings leads to an even greater emotional health.

 

Once we understand a feeling, we can get to the next step to either create and enjoy the feeling, communicate it better, change the value that influenced it or to move on and change the situation to eliminate the cause of the bad feelings. This wheel is similar to a color wheel!  It shows the opposite feeling opposite ends of the wheel.  For example gratitude is a peaceful feeling and peaceful feelings are the opposite of scared.   This wheel is a great tool to use to get in touch with your true emotions!

 

Today, I am feeling thankful, cheerful, and intelligent and truthfully a teeny bit scared that I am not going to get all my work done!  I am also feeling loved and loving which gives me mostly peaceful emotions.  Maybe if I get all my work done I will feel powerful too!

 

Written by Karen Davis

http://www.HolisticWellnessForWomen.com

Changes I have made, yet to be made and current goals toward stress relief: A one year progress report!

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Welcome! This is the written recording of my journey to an overall healthier lifestyle. I will provide you lists of references and books that have helped me to get where I am today. You can see my grand victories, my funny adventures and my silly mistakes. I am one year into my transformation and have made many of all of those. From accomplishments, funny stories and silly mistakes. The theme of my journey is progress not perfection. I am not expecting perfection from myself. I am striving for overall progress; slow and easy continuous progress.

These are the changes I have made to date:
1. Cut out pork & red meats
2. 75% raw
3. No processed foods
4. No processed sugars
5. No gluten
6. No caffeine
7. No soda

After a while I noticed other things that I was doing that are also unhealthy. My hair color, nail polish, deodorant, clothing fabrics, body lotions, face creams all became noticeable. I am a holistic health coach so I am very aware of the things in my environment that I should stay away from. I will go into further detail with a blog on those things at a later date. I am currently working on the things that I just listed. Vanity is preventing immediate changes in everything. I am working toward it though.

1. I switched my deodorant to an enzyme deodorant however; I am not impressed. Especially during the hot summer in a silk dress. So, if anyone has deodorant suggestions I would love to hear them. I am also looking into making my own deodorant (as long as it’s effective!)
2. I have given up chemical-filled hair colors. There are still hair colors available for use.
3. I love breathable polyester for workouts. I should reevaluate that. I have a natural tendency toward “real” fabrics like cotton, wool, linen and silk. I love the new hemp products that are available.
4. I love EO’s (essential oils) and am currently taking a course to help me understand the MANY valuable uses of EO’s and how to make products myself.
5. I try to stay away from all chemical cleaners. (LOL to be honest that is not a struggle for me.) But I am learning how to make healthy, great smelling cleaning products with EO’s! I do not dry clean.
6. I have learned quite a bit about how herbs can be used to prevent illness, keep our colds/flus from getting as bad as they would without them, and they don’t have any of the negative consequences that some OTC medicines do. I’ve made some great cough syrups, ginger candies and herbal lip balm. And I’m looking forward to having a whole medicine cabinet full of these great, homemade items!

I have my hands full with the food changes and stress relief. I am going to commit to making gradual changes to the list of 6 above. I will make more of a committed effort next year. I believe that it is a mistake to take on more than what we can reasonably handle. Again it is important to be realistic with ourselves and practice slow growth and betterment. One to thing things at a time.

Now that a healthy lifestyle is comfortable and natural, my main goal is to eliminate stress. I will continue to add one new recipe a week to my cache and learn from all my new sources. My main focus will be to relieve stress with the following:

1. Pinpoint the things that cause stress in my life by daily journaling and then going back and highlighting anything stressful in my day.
2. Continuing daily exercise of 30-60 minutes of cardio and 45 minutes 3 times weekly strength training.
3. Praying and spending a minimum of 30 minutes daily quietly with God.
4. Practicing Reiki and other stress reducing activities. (I am signed up for 10 yoga sessions; we will see how that goes.)
5. 30 minutes minimum daily learning, reading and growing spiritually.
6. Very limited political news.
7. Very limited television.
8. 1/2 hour daily reading and talking extra time with my loved ones.
9. 2 nights of dancing a week with my fiance.
10. Nightly walk after dinner.
11. Community contribution and involvement through my volunteer work with animals and veterans.
12. Steps to reduce stress in my business by eliminating stressful associations and relying more on trusted and reliable people.
13. Eliminating superfluous household items, furniture and people in my life.

I know that I have a lot on my list. Who would have ever thought that eliminating stress in our lives would have so many opportunities!

-written by Karen Davis
http://www.HolisticWellnessForWomen.com

The Gift of Contribution

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When we think of people who have made incredible contributions to the world we often think of John Kennedy, Jr., Paul Neumann, Princess Diana and Bill Phillips.  These are all people who didn’t have to make a difference in the lives of others but they chose to.  It filled a need in them.

“There is a remarkable connection between living a kinder, more generous life,

and living a happier and healthier one.” Bill Phillips

One good thing to know is that a good deed is not good unless it is done with no expectation of reciprocation.  The truth is that you may never get monetary reciprocation but something happens within you that is irreplaceable when you give to others with a completely selfless heart and intention.

Clear back to the earliest civilizations, it has been understood that greater happiness comes from giving.  Whether it is Socrates, Buddha or Jesus, the message has been clear; to live a good life, happiness comes from integrity, simplicity and generosity.  We have a better sense of self when we are giving.

Maslow’s Hierarchy of Needs shows contribution as a basic need.  Alcoholics Anonymous is a perfect example, part of the program is to help each other, and it is through this that it works.

 

“Alcoholics Anonymous, subtitled The Story of How Many Thousands of Men and Women Have Recovered from Alcoholism, is called the “Big Book” in AA circles. First printed in 1939 (now in its 2001 fourth edition), the opening segment of this spiritual-moral treatment manual begins with the words “We of Alcoholics Anonymous.” The essence of the program is captured in the passage, “we work out our solution on the spiritual as well as an altruistic plane,…”(2001, p. xxvi). Nowhere is the word “I” to be found because self-preoccupation is considered the root of the problem. Grandiosity is replaced by anonymity and humility. Any solution lies in the “we” of fellowship centered on a Higher Power, and the recognition that “I” cannot rescue myself (p. 201).”  Psychology Today

What it all boils down to, is that over consumption of anything brings unhappiness and sharing and giving can bring us happiness and balance in our lives.  We can volunteer time, talent and/or treasure.

One of the most important parts of sharing is not to give more than what you have which can be a temptation once you enjoy the feeling it brings and can lead to over consumption in its own right.  Another is to give but not to take on another person’s burdens.  In Stephen Ministry they show a slide with a little stick man helping someone out of a muddy hole, he extended a hand and helped him out.  In the second slide, the little stick man got into the hole with the person and then they were both stuck.

During the holidays, or any time of year, a good practice is to have a daily kindness challenge. The hard part is that the kindness can not include money.  So, if it is a monetary contribution, it does not count.

Here are some ideas of ways you can give:

  • Listen to someone’s story without interruption
  • Call an elderly and lonely relative and just listen to them even if they say something over and over.
  • Listen to someone vent and don’t try to fix it. Just listen.
  • Listen while someone tries to teach you something you don’t want to learn.
  • Be empathetic to someone who is struggling with something.
  • Be kind to the checker and the bank teller.
  • Compliment someone.
  • Express gratitude to someone for things you may normally take for granted.
  • Forgive someone who has hurt you.
  • Give someone comfort without judgment.
  • Look for the good in others even if they don’t seem so good to you.
  • Drive and/or accompany someone someplace that they don’t like to attend alone.
  • Give in and let your partner watch hockey without complaining.
  • Go out of your way to make a thoughtful remark.
  • Empower someone.
  • Say no when you know you should (especially to children), even if it causes you inconvenience to do so.

If you do have some extra cash be sure the charity you are donating it to, will be using it wisely.  Investigate to see how they spend that money and what percentage goes to the administration and how much goes to the actual need.

 

Feel good…and give! ❤

 

Written by Karen Davis

http://www.HolisticWellnessForWomen.com

 

Diet and Weight Loss

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We live in a funny society.  We treasure slim, thin, skinny and we dole out mountains of processed snack, junk and fast foods.  We sit around and watch television instead of getting up and walking to the park or grocery store.

In our society, it seems like it is a constant obsession to try to get fit yet all the time reverting back to the food and entertainment forms that are so prevalent. Every single family get together, every holiday, every celebration is centered on food and drink.  Most of the time gluttonous food and drink!

So, when we start to become unhappy with the way we look (no one associates their illness or sluggishness with food) we start cutting calories.  Every New Year the diet industry pulls out all the advertising plugs, because every New Year we resolve to lose all the weight we put on the years before.  Diet pills, replacement shakes, artificial sweeteners, surgeries, magazines and fad diets.  The problem is, these things all make our problem worse.  We may lose weight quickly at first but we lose muscle at the same time and then gain back all fat, which is not so good.

Then we are minus the muscle and plus more fat.

If you want to lose weight and keep it off, look to people who have successfully done it.  You will notice that they did not use diet pills, meal replacement shakes or fad diets.

14 Proven ways to lose weight for good:

  1. Eat breakfast
  2. Eat all day long
  3. Drink more water
  4. Eat at home
  5. Eat whole foods
  6. Reduce stress
  7. Get a good night’s sleep
  8. Get moving
  9. Keep a journal
  10.  Eat some good, high quality protein
  11.  Take a vitamin supplement
  12.  Eat more vegetables
  13.  Give up the “c”‘s – cakes, cookies, candy & chips
  14.  Do a kitchen makeover and get the unhealthy foods that tempt you out of your house.

What do you think of skipping the fad diets?

Throw away the diet pills!  (You can throw away your sleeping pills at the same time!  2 for 1!)  Start eating healthy!

If you want to lose weight, eat more green vegetables and less simple carbohydrates.  Give up the “C”‘s – cakes, cookies, candy and chips!  Once those are out of your house and your life you WILL lose weight.

This is what you get to eat:

  • Fruits and vegetables
  • Whole grains
  • High quality protein
  • Small amounts of healthy fat (coconut oil, avocado)

Quit going to McDonalds and Burger King .

Try these great tips, then come back and leave a comment (will probably take 24 hours) about how good you feel!

Be Well & Inspired!

~Karen ❤

http://www.lifeoficoaching.com

3 things you can do to improve your health….

 

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Can I tell you something?

There’s something that I didn’t realize when I first started working one-on-one with people who want to make their health and wellness a priority, people who are sick of feeling less than amazing, and people who are confused about who to listen to for advice.

Here it is:  Most of us already know what we need to be doing

to improve our health!

There is a lot of information (and mis-information) when it comes to the foods we eat. Just look at the variety of books in the ‘diet’ or ‘health’ section of your local bookstore. But when it comes down to it, we still know the basic things we should be doing to improve our health.

In fact, when I ask my clients “What are three things you think you could be doing, to improve your health?” I get similar answers each time:

  1. Be more active
  2. Stop eating _______ or stop drinking ________ (or stop smoking!)
  3. Eat more vegetables.

We intuitively know how to make ourselves well. But when it comes to following through…  That’s where we fall apart. I know!! I have done it, too. I still do it. I might be a health coach, but I’m still human! I eat chips, I drink wine, and sometimes I don’t eat as well as I know I can.

For the next week, I’d like you to think about the obstacles that are stopping you from living your healthiest life. Think about it, journal about it, reflect on it.

What obstacles are standing in your way? Maybe you work long hours and cooking a healthy meal seems too time-consuming, or maybe you feel that the price of healthy food is too high. Perhaps you will discover that you aren’t sure if you really deserve to feel amazing.

Your job for the next week is to simply think, reflect, and journal on these obstacles. Knowing your obstacles, habits, and patterns will help you figure out how to work around them!

I would love to hear your comments below. Tell me what is stopping you! Let’s work it out together!

Be well & Inspired!

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

The link between your gut & your mood!

Your Mood

Your gut, aka “inside your belly”, has been proven to be your bodies literal “second brain”. For years, the medical world has been trying to figure out what causes our moods to change and what causes common problems that most of us face like stress, anxiety, and even depression. These are common problems, and we know they are linked to serotonin, but did you know that 95% of serotonin isn’t even produced in the brain? Serotonin is actually produced in the gut.

What we put inside of our bellies is directly related to our emotional health. Our gut consists of bacteria and we need that bacteria to have a healthy balance or the rest of us will not be balanced including our mood. Your gut and your brain work together, so if one is out of balance the other will be also. Have you ever had an upset stomach because your mind was stressed? Well, think about it, if it works one way it works both ways. Their have been many scientific studies that have linked mood problems to gut problems and vice versa.

Is your gut balanced with 85% good bacteria and 15% bad bacteria? That is the recipe for a healthy gut and a healthy mood. The best way to make sure your body has healthy bacteria for your gut is to feed your gut healthy bacteria. Some symptoms of an unhealthy gut include gas, bloating, nausea, sugar cravings, and more. The best way to make sure that your gut is getting the healthy nourishment it needs is through probiotics. Probiotics can be in pill form, or you can get them right through your diet. Excellent sources of probiotics include kefir and fermented or cultured foods and beverages.

Keeping a healthy gut in check will help you to digest food properly, absorb vital nutrients, and maintain a healthy state of mind aka your mood.

Karen 🙂
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