You Don't Need to Wait for a Monday to Move!

Yesterday I saw a very clever cartoon of a hefty cheer leader rallying a group of ready and willing winter weight wearers to work off the pounds. "When are we gunna start?"  the cheerleader motivates.  "On Monday!" replies the rally.  The motivator goes on to inform the group, "Today is Monday!" and the group enthusiastically responds, "Next Monday!"  Monday is the easiest time to assign yourself a task, for it's after the weekend and is followed by Tuesday, Wednesday and Thursday incase Monday doesn't work out.  If the action in question is put off until Friday, the next Monday is just around the corner, so you can start then.  My suggestions: Stop waiting for Monday~

Waiting until Monday does two things: one, puts further distance between you and your goal, and two, creates distrust for yourself.  If you are telling yourself you wish you accomplish any specific thing, avoid the self distrust and begin now. Right Now.  If you have a goal to loose weight, get up and take a walk right now.  If you have a goal to clear the clutter, take 7 minutes and clear off one table top right now.  If you have a goal to run a marathon, find a program and sign up for a race.... right now.

Because you have brains in your head and feet in your shoes, you know health and wellness isn't automatic.  Environmental invaders, like pesticides, the bird flu and pet dander invade the human body and interrupt the harmonies within.  Stimulants increase normal body pressures and decrease hydration levels.  Processed foods strain the digestive system and saturate the blood, brain, and liver with toxins.  Stress unbalances hormones.  Sugar taxes organs.  Sleep deprivation adds to stress, blood toxicity, dehydration and hormone imbalance.  Your health and wellness is underneath the environmental crud; after the stimulants wear off; above the stress; in the wake of sugar; inside of a deep breath; beyond a good night's sleep. Are you really willing to wait until Monday?

My goals this week included thinking of a name for my health coaching practice.  I took my dilemma to work today, and through a conversation with a few very clever women, a potential name was created.  I have also been trying to identify specific areas my health coaching practice will cover in order to deliver results to my target market; from that a Grocery Cart Curriculum was born.  I still may have arrived at a name and I still may have come up with a curriculum, but not until Monday if I had waited.  I am glad I put my fears aside instead of feeding them for four more days.

We are having Chili for dinner.  Kendra is in charge of the corn bread, and I have the beans, tomatoes, peppers, onions and spices all stewing away on the stove.  Plenty of clean water will fill our cups as we sit down to discuss the daily events in our different corners of the world.  We will feed our vitamins with vitamins found in our food and by thoughts of accomplishment and feelings of satisfaction.  I encourage you too, dear reader, to wash your hands of fear and waiting and begin nourishing yourself right now...  Monday isn't worth the wait!

Anna~

Share your goals with me!  I would love to applaud your efforts!

A Week in Review: Fatigue, The Unruly Participant.

This may be the last weekend of rest before the holidays rush us through to the new year, or it may be a busy rush to get things done before Thanksgiving.  Either way, fatigue is likely to set in.  Here are a few delicious suggestions on how to undo the 'errand hangover!'

From April 24, 2013:

Fatigue:  The Unruly Participant.

Fatigue is unruly participant in any competition or challenge we face.  Fatigue, understood as exhaustion or feeling tired, is a complicated symptom or condition.  It can be caused by a lack of sleep, depression, poor circulation and poor oxygenation but can also be a result of stress, boredom or lack of exercise.  Fatigue can also be a side effect of medication, synthetic hormones or toxins built up in the body. Just as your body can become addicted to stress, it can become addicted to fatigue: what better excuse to ignore a challenge than, "I'm too tired!"

Let's go straight to the nutrients that may help you throw off the chains of fatigue.  Vitamin C.  Omega-3's.  Caffeine.  Fiber.  Pro-biotics. Water.  Complex carbohydrates.  Polyphenols, phytonutrients and balanced electrolytes: magnesium, chloride, calcium, sodium, phosphorus and potassium.  Looking at this list we can see similarities with the foods that help fight stress (in fact, the list is almost identical) and if we dig a little deeper we can see similarities with foods that promote sleep.

Where do we find these nutrients?  Start with a cup of black coffee in the morning.  Poach an egg and have it with whole wheat toast, freshly ground pepper and put a grapefruit on the side.  Right there you have fiber, whole grains, protein, antioxidants, polyphenols, vitamin C and caffeine.  Grab a hand full of almonds and cashews, 1/8 cup of raisins, craisins, or dehydrated cherries, pumpkin and sunflower seeds and dark cocoa bits for a snack (rocky mountain trail mix sold in the organic foods section of your supermarket has all of these).  These ingredients will fill in the need for omega-3 fatty acids while delivering more polyphenols to your system.

For lunch enjoy something green:  broccoli salad with walnuts and olive oil; avocado and turkey on whole grain flat bread; spinach salad with strawberries and almonds;  spring greens and tomatoes with 2 or 3 ounces of lean meat or fish.  The greens provide phytonutrients, vitamin C and a plethora of other fatigue fighting nutrients while the grains and proteins offer lasting fuel.  Have a banana for an afternoon snack to help balance electrolytes.  For dinner, green beans, brussels sprouts, or asparagus aside pork tenderloin, chicken or flank steak.  If you are feeling it, enjoy a yogurt for dessert~

The number one tip for fighting stress, fatigue and lack of sleep is,  "Skip the 'white' and 'processed' food that you might normally indulge in."  White bread.  Mashed potatoes.  Pasta.  Chips and crackers.  Doughnuts.  White rice.  Breakfast cereal.  Muffins.  Biscuits....  Instead, eat real, whole, naturally occurring foods.  Drink plenty of water.  Give  your vitamins their vitamins and, as always, remember to wash your hands.  Fatigue is only an excuse keeping you from being the best version of yourself.

Anna~