The popularity of recent workshops on Inflammation indicate this problem has not cooled down!
While genetics often play a role in predisposing one to inflammatory conditions such as arthritis, diabetes or heart disease, diet and lifestyle is the critical key that unlocks the Pandora’s box of inflammatory disease.
The great news is that we have so much power to self-heal! The body, always seeking health and wellness, responds beautifully to returning to a natural diet rich in antioxidants and anti-inflammatory compounds. Below is a list of 6 things anyone can do to cool the fires of inflammation.

1. Eliminate hydrogenated oils from your pantry and become a sleuth when consuming anything that isn’t homemade! This ubiquitous “fat” gums up the cell’s ability to communicate effectively, is directly linked to an increase in heart disease and is highly suspect in diabetes and certain types of cancers. Several countries have banned it outright. It has no place in a healthy food supply, period. Just a few grams a day radically increases one’s chance of dying from heart disease by increasing bad cholesterol (LDL) and lowering good cholesterol (HDL). You are safer using lard. No joke!
2. Another product to eradicate: high fructose corn syrup! HFCS has been linked to an increase in triglyceride levels, obesity and insulin resistance. All of these states themselves are risk factors for inflammatory diseases.
3. Use healthy oils such as olive oil, coconut oil, and sesame oils when cooking. These oils are health-promoting! According to Mary G. Enig, Ph.D, the study which indicted coconut oil as a heart disease promoter used hydrogenated coconut oil for research! Natural coconut oil has not been shown to have deleterious effects in epidemiological studies.
4. Supplement with Omega-3 fatty acids: even if you are eating cold water fish twice a week, you are likely not consuming enough omega-3 fats. Taking a fish oil supplement will increase your stores of EPA and DHA, which have anti-inflammatory properties in the body. If you are a vegetarian, you may receive your omega-3s from flax oil or algae, however adequate absorption may be of concern. Speak with a nutrition professional to find appropriate doses for you.
5. Consume high amounts of colorful fruits and veggies! Fruits and vegetables are rich in specific anti-oxidants and phytochemicals that have anti-inflammatory effects. When choosing them, look for bold, bright colors. This is an indicator of high amounts of protective factors. Choose organic whenever possible; organic produce is known to have greater amounts of antioxidants than conventionally grown produce.
6. Consider food intolerances: Many people have an intolerance to dairy, wheat, soy, or other commonly consumed food. This can cause low levels of inflammation as the body initiates an immune response to fight off a “foreign” invader. Symptoms include mucus (runny nose, phlegmy cough after meals), joint pain, digestive upset (stomach cramping, loose or infrequent stools), mood swings, blood sugar disturbances, headaches, brain fog, and more. With such subtle symptoms, food is often not the suspected cause! Consider eliminating a suspect food for 7-10 days and see how you feel. Then introduce it back at one meal in pure form (a glass of milk, a cup of noodles) and see what happens. My clients are often shocked at what they find, and pleased to find real solutions to nagging problems.

Antioxidants in organic berries higher; Journal of Agricultural and Food Chemistry, Vol. 56, pages 5,788-5794 (2008), published online on July 1, 2008.

The negative effects of hydrogenated trans fats and what to do about them.
Kummerow FA. Atherosclerosis. 2009 Mar 19.

This weekend I began coaching a group with Club 26.2 for the AFC Half marathon and as I was introducing myself I realized (and shared) that I have been running for a decade now.

That’s amazing!
I can hardly believe it’s been 10 years of solid, consistent running! (Wait — is this a sign I’m getting old?)

Reflecting on the ways running has enhanced my life, I’m offering 10 lessons I have learned in the last 10 years that i may not have learned if I hadn’t been lacing up my shoes and hitting the roads…

10) How You Train is No Indication of How You Will Race: You can train perfectly and have a terrible race due to circumstances beyond your control. Likewise, you can feel totally unprepared for a race and set a personal best. Life is full of surprises – don’t set your expectations in stone!

9) Cold isn’t Always a Bad Thing: I grew up in Alaska and have vehemently hated cold weather. That said, running in the cool weather is much more pleasant than the heat of late summer. And believe it or not, ice baths are AWESOME. Take home lesson – everything has its place and time, be open to changing your mind sometimes.
Rest is Essential: I first learned this on the trail, then began to apply it in other areas of my life. Rest is mandatory, period. When you train too hard and neglect rest, all sorts of things happen. You become injured, grouchy, your immune system fails. When you refuse to rest in life (vacation, reasonable work hours, allowing time to play) you become grouchy, get carpal tunnel, and your immune system fails! A lot of us wait for forced rest in both personal and athletic lives – be it stress fractures,  a nasty virus we cannot ignore, or a full-blown heart attack. By choosing rest, we not only avoid unnecessary trauma, we also strategically prepare ourselves to rebuild and come back stronger. This is the purpose of tapering miles before a marathon. In other areas rest is essential to maintain our quality of life. I find when I take breaks with the seasons and allow myself vacations and weekends off I come back mentally prepared, inspired, and have better interactions all around.

7.) Don’t skimp on quality: When you cut corners on shoes and fuel, your training suffers. When your training suffers, you suffer. Take Home Message – be willing to give yourself quality to get the most out of what you love. The payback is well worth it.

6.) Body Knows Best – it holds all the answers and is never wrong. Running has gotten me in tune with the fine messages and signals my body sends me. Having this kind of relationship is precious. A healthy relationship between body and mind is as rewarding as a healthy relationship between horse and rider. Just as the rider can read the horse’s non-verbal cues, everyone can learn the clear, unique messages sent by the body. Miles and hours of solo time with my body and holding an inquisitive, curious approach to such signals has allowed me to discover how to best care for myself and stay active without significant injury, consistently improving race quality for a full decade.

5.) Little Changes Matter: A 100-calorie pack of gel can get you to the finish line; double-knotting your shoes saves a lot of hassle; the difference between 30 minutes and 50 minutes is huge when it comes to refueling and a tiny patch of moleskin can save 3 days of pain. Little adjustments can yield big results. This has become both how I live my life and guide my clients.

4.) Support Supercharges Everything: For my first race, my former husband was at the finish line. We had fought all weekend and he was there because he was expected to be. Despite 11 months of training and a nearly perfect regimen, that was the hardest race and recovery I have ever experienced in my life (the course was also a factor). For my last two marathons, I had friends cheering me along the course; they were there because they WANTED to be and were really excited for me. I have spent much of my running career flying solo when it comes to support, and have found that the camaraderie from training with a group and the support of friends and loved ones along the course and finish line to be energizing and inspiring in a way that no amount of training or fueling can offer. Likewise, having support from family, friends, or a group of similar people in all aspects of life allows us so much more endurance and tenacity than trying to do it all alone.  Having a cheer team doesn’t make you weak; it keeps you strong and allows you to bounce back from everything quicker and easier.

3.) Hills Make You Stronger: Part of the reason that first marathon was such a disaster was that I did no hill training. Hillwork (adversity, swimming upstream, going against the grain) strengthens you, makes you a better runner, and pushes your mental stamina as well. When you get to the top of the mountain or hill, you have a huge sense of accomplishment and a boost of awesome brain chemicals dopamine and endorphins, contributing to a sense of reward and that sought-after “runner’s high”. In life, this has translates to meeting adversity head-on and moving through challenges; running has made me more fearless and confident in life.

2.) Appreciate Your Body: Running has really reinforced how amazing the human body is. And the great news is that we each get one! Despite any perceived imperfections, it is strong, allows me to do so many wonderful things and has amazing powers of regeneration. It works for me to get back into balance when I make mistakes and always does its best to accommodate my (sometimes absurd) demands. My body is undeniably an amazing vehicle that transports me through this life and is deserving of the utmost care and consideration.

1.) Attitude is everything: How you talk to yourself will make or break your training and racing. Ultimately you are the only cheerleader that is with you every single, sweaty mile. For the hours you devote to exercise it is far more supportive to have positive, uplifting encouragement than a barking drill sergeant on your back.  As soon as my thoughts turn negative (“this is hard…I’m so out of shape…I should be faster/stronger”) my body starts to feel MORE weary and heavy; I’m more likely to throw in the towel early or call it quits all together! However, just some simple encouragement (“Look how far you have already gone! 1 mile left; anyone can run a mile!…You are staying strong and doing well! Almost there….”)This applies not only to training, but to all aspects of living joyfully.

For those of you who run – what has running taught you? What lessons have you gained in exercise that you have found apply in other areas as well?

What is it that motivates you to keep going when you get discouraged?

I used to do all of my fitness solo. This was in part to not knowing anyone who was interested in exercise and being concerned about others being too fit or too unfit to be a suitable partner while I was training. Regular group exercise (outside a gym environment) did not come to me until I joined Always Running in college. Having a group of people expecting my presence made a radical difference in my consistency, progress, and motivation. I formed lasting friendships, shared resources and experiences, and had great adventures on the trails with others. I could get all geeky about anatomy, sweat, exercise, and running shoes and they would respond with equal enthusiasm. Sharing successes and setbacks were received with understanding and encouragement. My family doesn’t quite get what it means to qualify for Boston, but my running buddies sure do!

Exercising with others is a powerful way to develop a foundation of support for your fitness goals. Long after your trainer has switched gyms or retired, your exercise buddy will be there to share in your sweat, boost you up after defeat, and cheer you to the finish line.

The internet has allowed for an abundance of options in finding others with similar goals, exercise availability, and support. You can connect locally and find someone to drag you out of bed (or drag out of bed) for a morning hike every Saturday or connect virtually with someone across the country who has the same desire to lower his cholesterol by 50 points or complete a race a month for the next year. Below are some great resources to check out.

• Meet-up.com: Meet-up is a great source for free activities of all kinds – hiking, cycling, triathlete training, tennis, running, and more! Search for your desired activity and attend an outing in your area.

• SparkPeople: Spark People has launched regional groups for fitness and nutrition goal support. It is also a great resource for nutrition and exercise information and a place to keep track of your personal goals.

• Post a request on your gym bulletin board for someone to lift weights or do cardio with.  If you enjoy each other’s company, outdoor off-site activities can be arranged.

• Exercisefriends.com: a site specifically for finding an exercise partner by age, activity, and location.

• Speak up in your existing class or group – always see the same people in your Yoga  or Spin class? Strike up a conversation and make a friendship. People are often very excited to connect with others.

• Visit your local running store or athletic store and ask about group activities. Road Runner Sports and other local running shoe stores often host running groups. Title Nine has been known to hold rowing groups, hiking groups, and women’s soccer groups. Lululemon often holds yoga in the store during off hours. Visit your local fitness store and inquire about what is available, or be pro-active and start one with their support!

Have you utilized any of the above resources or found any others which have worked well for you? Comment below on where you have gone for extra support and how it has helped you out!

I was reviewing a lecture given by Walter Willet of Harvard University and he shared some really profound information about the power of food and lifestyle choices and disease risk. All the data shared here stems from the Nurse’s Health Studies. The Nurses’ Health Studies are among the largest and longest running investigations of factors that influence women’s health.

Researchers taking a  look at the information gathered over the last twenty years wanted to determine how significantly diet and activity can reduce modern diseases of our time. They chose to make their criteria fairly reasonable for the average person to follow, yet scientifically validated for disease reduction. Based on what is known, the following factors reduce heart disease and diabetes:

• A BMI of less than 25. Basically, this puts you at a reasonable weight for your height. A BMI slightly lower than this is optimal, but it was determined that it was fair to ask for Americans to strive for a BMI of 25 if they were not there already.
• Non-smokers. I needn’t explain this one.
• 30 minutes of exercise a day or more (brisk walking is a great example)
• Follow a good diet. What does this mean?

1. A Low Glycemic Diet. This is a dietary lifestyle that chooses foods which do not raise blood sugar rapidly. Whole grains, lean proteins and lots of fruits and vegetables. Basically a whole foods diet with little white sugar, white flour, white rice, soda or candy.
2. A diet reasonable in good fats and low in bat fats. The percentage of fat itself isn’t as important as the quality of fat. Diets high in trans fats (the kind of fat we see as “partially hydrogenated” or “hydrogenated” oils on labels) are far more lethal to the body than saturated fats found in lard, bacon, and palm oils.
3. Consume fish at least twice a week – cold water fish is high in omega-3 fats, which are cardio-protective as well as brain protective!
4. Meet the RDA for folate — folate reduces homocysteine levels, protecting one from heart disease.
5. A diet high in fiber – conveniently, this is also found in foods which have a low glycemic lload – whole grains, fruits, and veggies. The soluble fiber in apple and oatmeal is well known to reduce heart disease. Fiber also keeps the rest of the body running smoothly, so to speak.
6. Limited alcohol consumption: 1 drink every other day or less.

Of the more than 200,000 participants in the study, only 3% met this criteria. And this 3% of the studied population had an 82% less likelihood of having heart disease and 92% less risk of Type 2 Diabetes!

To give you a rough comparison of what this means, the most successful and commonly used drug family to reduce heart disease – statin drugs – reduce your risk by only 25%. And along with the reduction comes a host of nasty side effects.

It’s information like this that inspired me into this field when I was a young girl. Most of the disease that we have in this country is largely avoidable by what we choose to put upon our plate! This is the most empowering knowledge! Each of us, every day, make a vote to improve our health or promote disease with every bite on our fork.

If you or someone you love has already been diagnosed, it certainly is not to late. The human body has an amazing capacity for healing and rejuvenation when given the right nutrition. Begin changing your diet by using the steps above, many which complement and assist one another, and enlist support from your family, health professionals, and friends. All recipes on my website are heart healthy – try one tonight!
It’s never too late to choose differently.

More Sources:
The Nurses Health Study
Willet, Walter. Eat, Drink, and Be Healthy. Free Press, 2001

Humans descended from hunter-gatherer communities. In many ways, we have deviated far from our ancestors and in many ways we are better for it. However, there are certain aspects to hunter-gatherer culture that have been lost to the modernism of our time.

Turning back to some of the key survival skills of ancient times will not only improve our health, but our quality of life. Our body is as ancient as it was thousands of years ago; it’s needs are not so different.

Try thinking of life more on these terms for a spell and see how it can shift both your perspective and your satisfaction…

Hunt for greens – these essential foods offer so much to our body and ideally would make up a large part of our overall diet. Every day I ask – how can I fit greens in here?  Which ways can I sneak greens in? Add fresh salad greens to your sandwiches, utilize heartier winter greens in scrambles, stews, sauces, and as side dishes.

Hunt for Quality – Unfortunately, in modern times quality IS something you need to hunt for. It’s easier to stop by the corner market or grocery store and pick up a pre-packaged sandwich from 4 states away, but by taking the time to hunt for quality now, you give yourself far more extra time in the future that would be spent hunting down a good doctor later.  Quality meals offer greater nutrients to allow our bodies to more effectively navigate through our modern lifestyle with energy, vigor, good health and immunoprosperity.

What is quality? Fresh is quality. Choose locally grown and made whenever possible. Unrefined is quality. The closer it looks to how it was on the farm or ranch the better. The less packaging on your food the better. The fewer ingredients…you got it!…the better.

Where to find quality? The first place is in your kitchen. Make it yourself. Pick it up at your local farmer’s market. Many markets have closed for the winter; so choose what is on sale at your grocery store; it is often in season and grown closer to home. Choose grocery stores which offer the greatest variety of locally grown and/or organic produce. These choices consistently offer more nutrition per square bite than conventionally grown foods from far away.

Gather Community – Human beings are social creatures. It is embedded within us to unite in small, tribal communities. Modern culture has encouraged isolation and singular family units, increasing the stress and strain of modern survival. Reach out to those who are supportive of what you do and who you are.Stay connected to loved ones a bit more. Don’t be ashamed or afraid to ask for support and assistance; doing so allows your loved ones to give you a great gift from the heart.  Associate with groups who can support you and who have similar goals and/or challenges — play groups, single mother groups, vegetarian groups, running groups, etc. Look for the commonality within the groups you are already a part of (by choice or not) and seek to both hear and understand your voice and theirs.

Gather Joy - “All work and no play makes Johnny a dull boy“ I often think of this when I get caught up in diligent responsibility and find myself running ragged on the wheels of productive momentum. Historically, when the sun went down, so did we. Biologically, this still is the case. Hormonal changes occur within us when daylight turns to dark. We negate this effect with caffeine, stimulants, food, and other external solutions to keep us going and going and going until we wear thin or crash from overexertion. If you find yourself stressed and strained under the monumental tasks in your life, take a moment to restore. FInd something that truly energzes you and gives you joy; zoning out in front of TiVo is not restorative to your soul! If you have difficulty thinking of anything, notice what occurs in your life which lifts your heart. It may be as simple as a bunch of daisies, a sunset, walking in the rain or cozying up to a cup of tea in front of the fire. The most restorative of pleasures are often the simplest.

Doing just these four things over the next 30 days will dramatically improve your health and well-being as we enter one of the most stressful times of the year. I encourage you to embrace the above concepts with me and note the difference in your life and holiday.

Please report how it goes for you! I’d love to hear your thoughts and experiences with this concept.

Gifted a large box of apples, I could not help but try my hand at apple pie. The recipe I found called for a combination of whole wheat flour and ground oats. Because I am sensitive to wheat, I opted to experiment with just oat flour, knowing that the lack of gluten would affect the integrity of the crust. I did not realize the extent to which it would become a gummy, gooey mess.

Below is a picture of the pie. It tastes all right. I’m not too keen on the crust, but the filling is really tasty.

Rather than be excited about the filling, I was pretty bummed about the crust. I then realized that part of my identity is wrapped in being a good cook and I had some fanciful expectation of being able to turn out a pie crust – nay, a wheatless pie crust – my first time as though I was a pro.

But hey, I still burn my rice sometimes. I still make disasters in my kitchen. It’s all part of the fun of trying new things. Next time, with this new knowledge under my belt, I’ll do a bit more research into the baking of a crust, and opt for a truly gluten-free version, since oats are a poor substitute. And when I do, I know I have a killer filling to put inside it.

May your messes provide as much joy as your successes!

When I was 17, I sat down and wrote what I wanted my life to turn out like. I envisioned how I would be as an adult. I don’t recall much of what I have written now. I know there was a desire to exercise for the sheer joy of feeling my body move, coming to peace with food and ending my then-daily struggle with overeating. I knew how to garden. I envisioned sunlight, joy, and having a career in nutrition, which was my passion. I put the paper away in my hope chest. It was 1996.

Fast forward to 2004.

I am divorcing my husband and moving to a new apartment because of a mold issue in the basement unit I am in. I have just started my business after graduating from Bastyr University with a  degree in Nutrition and a minor in Exercise Science. While packing, I stumble across a piece of paper I had written when I was 17.  As I read it, I recall my heart swelling with both awe and joy — these ideas I had fantasized for myself so long ago were mostly a reality now! I was about 80% there (but still did not know how to garden). It was absolutely amazing.

That was my first conscious realization of the power of manifestation, or to the power behind making a Magic List. I have since utilized this tool to bring forth more of what I want in my world and do so now with greater intention. I am in a place now where I am devoting time to learning to garden, delving more into herbs and healing plants and spending daily efforts becoming that strong, self-assured woman that seemed so far out of reach when I was a teenager. Having completed many of my goals in this fashion, my lists these days delve into deepening existing accomplishments, tinkering with mastery of new skills (how do I make compost?), and drawing people into my life who embody the kinds of relationships and associations I want to cultivate in my world.

This is an exercise I like to do with my clients as well. It takes many forms, from writing a specific goal list embedded with emotion and intention to free-flow creative writing on how one would choose to live life if there were no limitations and total support.

To make your own magic list, you can refer to the article behind this link (from Oprah Magazine) or sit down in a quiet space and write what you most want from this world. It is especially important when doing this exercise that you hold no limits or judgments on your desires. This is “play” in a sense — all there is is possibility and wild imagination. Your subconscious mind cannot tell the difference between what your eyes see outward and what you tell yourself in your internal world.  So if you tell yourself that you want to learn to garden, take up piano, have a relationship with a partner that is loving, honest, and is wickedly talented in the kitchen your subconscious mind will say — “Okay! Let’s make that work!” Likewise, if you tell yourself you are fat, stupid, and there is never enough money your subconscious brain will find ways to validate that experience for you. You will bring people into your life who are patronizing and do not respect you, weight loss will be non-existent and unexpected financial crises will show up as your subconscious mind says, “Okay! Let’s make that work!”

But that is another post.

As you write your list or tell your story of your life in the future, notice the sensations that crop up in your body. There should be a sensation of excitement, moving forward, reaching for your future. Fear, hesitation and disbelief are counterproductive and will not create what you want. Fluffy, superficial goals will remain unfulfilled, because your soul is not fluffy nor superficial and you were not put on this planet to do superficial things.  When you create a life of intention and live your passion, you create positive energy that emanates from you and attracts more of what feeds you. It is a classic positive feedback loop. We have all met someone with sparkling eyes, a dazzling smile and radiant energy that drew us in and captivated us. This is available to each and every one of us. Write of the things which excite you, pull you forward, and stimulate the small voice within to say, “Yes! This is what I want!”

Then put it away.

It is not your list to agonize over, to diligently check off when a task is accomplished. It is not something for the conscious mind to tinker with. Set the paper aside, bury it in the backyard, put it in an envelope at the back of your underwear drawer. Your subconscious mind will have embedded these instructions and seek to make them so.

If all this seems too far-fetched for you and you are rolling your eyes at me, then please do not do this exercise. You will simply prove your inner skeptic right.  If you have an inkling of hope or inspiration, go for it. You may be surprised!

To the skeptic – write down 2-3 things that you want to get out of the remainder of 2008. An extra $200, a new phone, getting to work on time instead of 5 minutes late or a solution to those nagging skin splints. Put it away and look at it again in January of 2009.  Just to see.

Having just began my third decade on this planet, I have sat down to write some new magic lists. Now that I have the experience of seeing the power behind this exercise, all I have to do now is sit back and watch the magic unfold.

For More Information:

Beck, Marta. The Truth about Magic Lists. Oprah magazine online

Vicente, Mark. Chasse, Becky, dirs. What The Bleep Do We Know!? Perf. Marlee Matlin and Elaine Hendrix 2004. DVD

Wolf, Fred Allen. Mind Into Matter: A New Alchemy of Science and Spirit Moment Point Press, 2000

At VIBRANCE, it is all about small changes. Small changes are the foundation of success and building upon small successes creates powerful transformation in relatively brief periods of time. The body is always striving for health, often all it needs is to be given an opportunity to heal.
Whether you are in fine shape or struggling with chronic health issues, the following 30 things can improve your life by allowing you greater nutrition, less stress, more energy and overall happiness. Try these 30 small changes out and see just how quickly your energy, mood, and productivity can shift! Let me know how these changes work for you!

1. Drink More Water – most of us are dehydrated. Drink until your urine runs clear.
2. Eat More Greens! Aim for at least one serving a day
3. Get Some Fresh Air – we are indoors far too much. And while you are at it…
4. BREATHE! Consciously. Deeply. And often.
5. Express Yourself Creatively! If you don’t think yourslef creative, ask someone who knows you well how you are creative.
6. Visit Your Local Farmer’s Market – get the freshest produce, support your local economy, and see firsthand how your dollar makes a difference.
7. Laugh More – rent a comedy, see a good friend, get tickled!
8. Eat a Meal Slowly – this can singlehandedly shift everything.
9. Create Community – join a team, a knitting group, or come home early and spend more time with family.
10. Let Go of an Old Grudge – and watch your energy blossom!
11. Try a New Vegetable — it may just revolutionize your kitchen…
12. Cut back on your biggest vice by 50% — and put the money you save from those unpurchased lattes, cookies, or cigarettes into a splurge fund…
13. Go on a 5 Day Cleanse – it doesn’t have to be extreme to benefit!
14. Give More Hugs and get more in return!
15. Express Your Gratitude Out Loud and often.
16. Take An Epsom Salt Bath to relax, soothe tired, achy muscles and pamper yourself.
17. Walk at least 10 minutes a Day - a great practice to start the morning or finish an evening, it allows time for intention, reflection, and also fulfills that fresh air requirement.
18. Make a List of things that make you happy. Refer to it often.
19. Sing Loudly. And Badly. Singing, no matter how tone deaf you may be, can shift moods and energy levels in less than 60 seconds. If you find yourself too judgmental of the sound of your voice, try humming instead.
20. Get More Sleep – wherever you can, however you can. I’m willing to bet you need it.
21. Just Say No. Most of us are overscheduled. Say no at least once more per week, even if you have the time to say yes.
22. Stretch. Most of us have tight muscles from extercise, stress, or even sitting all day! Stretch what is stiff, adn get a massage if you need to. A loose body allows energy to flow…
23. Have Some Berries. Seriously. They are amazing.
24. Procrastinate Less – and instantly have less stress and a greater sense of accomplishment!
25. Take a Multivitamin. Our food quality and food choices simply do not give us what we need. take one appropriate for your gender and stage of life.
26. Eat 10 fewer meals made by someone you don’t know (ie – take out, convenience, fast food, etc.).
27. Improve Your Environment – clean your home, workspace, or add something to either place that will make you feel better while you are there.
28. Associate With Those Who Inspire – spend a little more time with people who support, encourage, and inspire you. These are the people you want MORE of in your life.
29. Own it – take responsibility for your part in your life. It isn’t about blame or shame, it’s about giving you the power to change the course of an unsatisfying situation. If you’ve “done wrong” in some way, owning that gives you the freedom and awareness to amend the situation and choose differently in the future.
30. Eat Breakfast Daily – breakfast eaters weigh less, have lower cholesterol and blood pressure, more energy and better moods.

I haven’t always been a marathon runner. In fact, I wasn’t even a regular runner until I was in my 20’s. I didn’t play any sports in school, my parents weren’t physically active, and there was no role model for me follow into a world of fitness. My journey into physical activity was about as organic as it gets – after my 15 year old heart was broken for the first time, I had an overwhelming urge to run away from everything. There was an anxious twitch that overtook my body and my agitation was directed out on a trail. So I ran for a bit, and I felt better. Like I might be able to wake up the next day and live a bit longer.

I remember the first morning I ran to my high school without stopping. It was just before it got too cold to run in Alaska. The total distance was probably about 2 miles and it was the first runner’s high I’d ever experienced. I felt like I could do anything! After my adolescent heart was crushed, I desperately needed to feel that power. I signed up for weight class in gym that year. I saw exercise as a way out of hurt and a way back to accepting myself in the face of rejection.

I continued to take gym every quarter for the rest of high school. Kickboxing, advanced weights, step class, and so on. I began using the family gym membership. I was enough of a regular that one of the group fitness instructors told me I was a “natural” and I should look into personal training.

And here I am.

I write this because some of you have never been “fit”. You may tell yourself that you aren’t good at it, it’s been too long, you are too old, you don’t belong. The only reason I never ran track in high school is because I told myself I wasn’t good enough. In order to even be good enough to make a high school team, I should have been running in junior high. Or elementary school. I told myself it was too late for me. I never even bothered to look into tryouts, because I “knew” I’d never make it and I didn’t want to face that rejection. At 16, I was a washout. Past my prime. Put me out to pasture!

I now see how ridiculous that is. I hope you do, too. We are only limited by the barriers we lock ourselves into. My last year in high school I volunteered at a hospital with dietitians to make sure nutrition was the right career choice for me and I met a woman in her 60’s doing her internship – she had decided in her late 50’s to make a career change. Whenever I tell myself it’s too late for me, I think of her.

It never has to be too late.

From the Daily Om (click here for more information or to subscribe)
Shedding Light On Ourselves
Parts That Don’t Want To Heal

In almost every case, we know what is best for us in our lives, from the relationships we create to the food we eat. Still, somewhat mysteriously, it is often difficult to make the right choices for ourselves. We find ourselves hanging out with someone who leaves us feeling drained or choosing to eat fast food over a salad. We go through phases where we stop doing yoga or taking vitamins, even though we feel so much better when we do. Often we have no idea why we continue to make the less enlightened choice, but it is important that we inquire into ourselves to find out.

When we choose that which is not best for us, the truth can be that there is a deep seated part of us that does not want to heal. We may say it’s because we don’t have the time or the energy or the resources, but the real truth is that when we don’t take care of ourselves we are falling prey to self-sabotage. Self-sabotage happens unconsciously, which is why it’s so difficult to see that we are doing it. The important thing to realize is that this very part of us that resists our healing is the part that most needs our attention and love. Even as it appears to be working against us, if we can simply bring it into the light of our consciousness, it can become our greatest ally. It carries the information we need to move to the next level in our healing process.

When we recognize that we are not making healthy choices, we might even say out loud, “I am not taking care of myself.” Sometimes this is the jolt we need to wake up to what is actually happening. Next we can sit ourselves down in meditation, with a journal, or with a trusted friend to explore the matter more thoroughly. Just shining the light of our awareness on the source of our resistance is sometimes enough to dispel its power. At other times, further effort is required. Either way, we need not fear these parts that do not want to heal. We only need to take them under our wing and bring them with us into the light.