"When life hands you lemons, make Limoncello" is the mantra of the week! As a Health Coach I would never recommend winding down a series of stressful, unplanned incidents with alcohol, but as a human being? I confess; perfect might not be my identity.
My identity, in fact, is very much in question these days. A Blog here, a Website there, and an Appointment Scheduler somewhere else. I employ a fifth site to send my newsletter, with Facebook as my fourth platform. Is M.ulti-O.nline-P.ersonality-D.isorder a thing? (Does Limoncello help reduce that tendency as well?)
So, as you can tell, I am teetering atop a presuppose; to professionally jump both feet into a hosting sight with WordPress credentials or keep my professional identity spread peanut butter thin. This, of course, looks like an easy answer, just as JIF looks much like its Real Nutty neighbor on the Farm Fresh shelves. But, I assure you, making this decision to streamline and get all my cats in one house for some reason feels a lot like 'starting over.'
This last week, as I was sitting on the side of a very busy road waiting for assistance with a Flat Tire, I metaphorically examined the choices before me. I have and am still capable of changing a flat tire, but, because we pay for insurance that covers such an animal, I called Road-Side-Assistance for just that. Could I have utilized the elbow grease for free? Sure- but it would have taken me many minutes longer than the Guy with the bigger tools. And the following day, as I hauled the flat into Honda on a donut I thought, "my insurance better cover this." There again, my own efforts and dollars could have been utilized, but some directives, a shuttle van and a phone call was much, much easier.
Now, to bring this to a healthy summit, Limoncello and a flat tire are much like real food and vitamins. Both offer ingredients made to change, they have absolutely nothing to do with MOPD, and neither are a cure for confusion and indecisiveness. They do, however, both require hand washing, which in my book, is a very healthy thing. And, when both fail to perform, mint tea makes it all better.
You know what to do~
You Health Coach
Sunday, April 12, 2015
Tuesday, January 27, 2015
7 Things to Put (and Keep) on Your Menu!
There is no doubt that I love real food. Food without labels, whole foods, colorful foods, animal foods, plant foods and the spices that hold them together. I even love 5 (or less) ingredient foods, but love them with the power of knowledge. Food, straight from the ground or right off the spit, is what you are made of! As February rolls in, plan to load it with real food! Here are my 7 favorite ingredients:
1: Broccoli. Broccoli can be eaten as a main dish or as a complete side. The happy little tree is packed with dozens (yes, dozens) of nutrients from Vitamin A all the way to Zinc. Soup it, chop it, crop it, slice it, cheese it, steam it, dip it, roast it, egg it or slap it on a baked potato. Broccoli is a no-brainer.
2: Almonds. Nuts have essential fats that body tissues, organ lining, skin, brain and reproductive systems require in order to thrive. Fat not only provides fuel, but it helps the body stay lubricated. Sneak some almonds on a salad, in some oatmeal, over some fish or green beans, or simply grab a handful for a snack. The benefits of almonds will keep you healthy from the inside out!
3: Eggs. Protein, vitamins, minerals, healthy essential fat, great flavor and versatility are all hiding within the perfectly constructed egg. Pair them with spinach, broccoli, ham, tomatoes, toast, potatoes, onions, mushrooms, or simply poach them by themselves! You can even have them for dinner!
4: Pineapple. I love the idea of eating a loco-tarian diet, better known as the 100 mile diet, but not many live within 100 miles of a pineapple; at least not in the USA. Pineapples are high in Vitamin C, provide a few B vitamins and carry enzymes that promote and create good gut health. Add this anti-inflammatory fruit to your breakfast, lunch or dessert! (And 'Yes', it is a health food!)
5: Tomatos. Can you ever eat too many? I think not! Salsa, sauce, soup, sliced, diced or grilled, tomatoes truly deliver. Nutritionally speaking, tomatoes bring 22 nutrients to the table, including magnesium. Most importantly, they taste good!
6: Maple syrup. Wait- What? That's right; I am suggesting a sugar. Maple sugar is roughly 60% sucrose, versus 100% from the white granulated table variety, with benefits. Zinc, manganese, calcium, iron and potassium are all dissolved within. If you already dump sugar in your coffee try swapping it for maple syrup instead - the flavor is a pleasantly delicious surprise!
7: Quinoa. I know, now I just sound like a health nut! All labels aside, quinoa is actually really delicious. It's easy to make, takes on almost any flavor, provides healthy fats, delivers phytonutrients, contains antioxidants and puts fiber on the menu! Eat it with berries, herbs, protein, butter, beans, greens, spices or just a little salt and you have yourself a meal!
I look at this list and I see dozens of combos fit to plan for a months worth of real food. While you decide how you might keep my seven favs on your menu, drink some clean, cool water. Make sure you add some vitamins for your vitamins and wash your hands of boring. Real food can be easy on the take, the make and the taste buds.
Anna~
1: Broccoli. Broccoli can be eaten as a main dish or as a complete side. The happy little tree is packed with dozens (yes, dozens) of nutrients from Vitamin A all the way to Zinc. Soup it, chop it, crop it, slice it, cheese it, steam it, dip it, roast it, egg it or slap it on a baked potato. Broccoli is a no-brainer.
2: Almonds. Nuts have essential fats that body tissues, organ lining, skin, brain and reproductive systems require in order to thrive. Fat not only provides fuel, but it helps the body stay lubricated. Sneak some almonds on a salad, in some oatmeal, over some fish or green beans, or simply grab a handful for a snack. The benefits of almonds will keep you healthy from the inside out!
3: Eggs. Protein, vitamins, minerals, healthy essential fat, great flavor and versatility are all hiding within the perfectly constructed egg. Pair them with spinach, broccoli, ham, tomatoes, toast, potatoes, onions, mushrooms, or simply poach them by themselves! You can even have them for dinner!
4: Pineapple. I love the idea of eating a loco-tarian diet, better known as the 100 mile diet, but not many live within 100 miles of a pineapple; at least not in the USA. Pineapples are high in Vitamin C, provide a few B vitamins and carry enzymes that promote and create good gut health. Add this anti-inflammatory fruit to your breakfast, lunch or dessert! (And 'Yes', it is a health food!)
5: Tomatos. Can you ever eat too many? I think not! Salsa, sauce, soup, sliced, diced or grilled, tomatoes truly deliver. Nutritionally speaking, tomatoes bring 22 nutrients to the table, including magnesium. Most importantly, they taste good!
6: Maple syrup. Wait- What? That's right; I am suggesting a sugar. Maple sugar is roughly 60% sucrose, versus 100% from the white granulated table variety, with benefits. Zinc, manganese, calcium, iron and potassium are all dissolved within. If you already dump sugar in your coffee try swapping it for maple syrup instead - the flavor is a pleasantly delicious surprise!
7: Quinoa. I know, now I just sound like a health nut! All labels aside, quinoa is actually really delicious. It's easy to make, takes on almost any flavor, provides healthy fats, delivers phytonutrients, contains antioxidants and puts fiber on the menu! Eat it with berries, herbs, protein, butter, beans, greens, spices or just a little salt and you have yourself a meal!
I look at this list and I see dozens of combos fit to plan for a months worth of real food. While you decide how you might keep my seven favs on your menu, drink some clean, cool water. Make sure you add some vitamins for your vitamins and wash your hands of boring. Real food can be easy on the take, the make and the taste buds.
Anna~
Wednesday, December 10, 2014
The Rest of the Experiment!
How is the experiment coming? You have had 8 days to start thinking about what you want to eat and why you want to eat it. You have had a change to identify your goals and state your hypothesis. You have also had hundreds of chances to drink more water. If you have no idea what I am talking about, see the previous post; if you have been waiting for me to get to tomorrow, here we go!
"What do I want to eat?" The goal is set, the desired results are identified and you have told your household about what you are trying to accomplish. Something like, "I don't want to gain 15 pounds this holiday season, so I am going to really think about what I eat in order to avoid the gain." The more specific you are, the more likely you will experience results. "I'm not going to eat so much," is not specific at all while "I intend to drink a glass of water each and every time I go to eat something good, bad or otherwise; I intend to eat foods that nourish my body, not feed my cravings; I intend to treat my body with respect and consideration, for I wish to be present and energized," is on the right track. Again, writing it down will help you stay intentional.
What's next? Step 3. No denials. You can eat anything you want! Chocolate, fried chicken, bacon, whipped cream, steamed broccoli, beef brisket, roast duck and cranberry jelly are all allowed! Denying yourself what you love and what is available only creates a sense of panic and a feeling of deprivation; we all know what happens then. So instead of denying yourself your favorite treats and indulgences, change your dialogue. "I can't have that," might turn into, "I don't want that right now because I know how I will feel after I eat it." Or, you may talk in terms of balance. A little meat, a little fat, a lot of veg, plenty of water, a touch of sweet, a little salt and a happy tummy.
Speaking of tummies, yours empty is about the size of your fist. The buffet plate is not. The last step in this simple experiment of identifying what you want to eat is being mindful of how much you are eating. Mindfulness comes in many forms: drinking water before a meal so your body has fluids to digest with; sitting down and still while you eat; chewing your food before you swallow it; being mindful of portion sizes and balance; listening to your body. Mindfulness isn't, "I'll walk it off later," for we never really walk it off later.
The experiment simplified:
Health might actually be just that simple!
"What do I want to eat?" The goal is set, the desired results are identified and you have told your household about what you are trying to accomplish. Something like, "I don't want to gain 15 pounds this holiday season, so I am going to really think about what I eat in order to avoid the gain." The more specific you are, the more likely you will experience results. "I'm not going to eat so much," is not specific at all while "I intend to drink a glass of water each and every time I go to eat something good, bad or otherwise; I intend to eat foods that nourish my body, not feed my cravings; I intend to treat my body with respect and consideration, for I wish to be present and energized," is on the right track. Again, writing it down will help you stay intentional.
What's next? Step 3. No denials. You can eat anything you want! Chocolate, fried chicken, bacon, whipped cream, steamed broccoli, beef brisket, roast duck and cranberry jelly are all allowed! Denying yourself what you love and what is available only creates a sense of panic and a feeling of deprivation; we all know what happens then. So instead of denying yourself your favorite treats and indulgences, change your dialogue. "I can't have that," might turn into, "I don't want that right now because I know how I will feel after I eat it." Or, you may talk in terms of balance. A little meat, a little fat, a lot of veg, plenty of water, a touch of sweet, a little salt and a happy tummy.
Speaking of tummies, yours empty is about the size of your fist. The buffet plate is not. The last step in this simple experiment of identifying what you want to eat is being mindful of how much you are eating. Mindfulness comes in many forms: drinking water before a meal so your body has fluids to digest with; sitting down and still while you eat; chewing your food before you swallow it; being mindful of portion sizes and balance; listening to your body. Mindfulness isn't, "I'll walk it off later," for we never really walk it off later.
The experiment simplified:
- State your intentions!
- Write down, "What do I want to eat?"
- Pour a glass of water and drink it while you answer, "Why do I want to eat it?"
- Do not deny yourself a food, just decide if it is worth the results before you commit.
- Be mindful of how much, how often and how fast you eat. Your body will tell you what to put on the fork and when to put down the fork if you allow yourself time to listen.
If nothing else, eat real food, drink plenty of water, give your vitamins their vitamins and remember to wash your hands.
Health might actually be just that simple!
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