Thanksgiving is about harvest and gratitude. We each contain many gifts which are the fruits of our experiences here on earth. Some are easy to reach — theya re inherent gifts and talents that come easy to us. Others we have access to but were grown through great challenges and labors. We also have high hanging fruits — talents and attributes we know are within us but feel difficult to reach at times.

What are some of your low-hanging fruits? You easy-to-pick, lush berries that are the effortless talents of your uniqueness?

What gifts have you been given as a result of challenges and hardships you have faced? These fruits are often very important to look at and acknowledge, for they counter the difficulties you experienced in growing them.
Finally, what attributes do you have that feel just out of reach or require greater effort to access? These fruits often inspire us to grow and stretch forward, to evolve to our highest self. They may be what we have always wanted and hoped for ourselves but do not reach for because they take a little extra effort.

Take a moment to write down all your fruits — low-hanging, hard won, and hard to reach. Be grateful for that which comes easy to you, the fruits of your more labourous adventures and the fruits which inspire you to stretch and grow to greater heights. These gifts are unique to you; they are your treasures to use and share as you please. This exercise can bring an awareness of the abundant gifts and talents you possess, the rewards for life’s struggles, and inspiration to grow into your best self in the upcoming year.

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

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 was speaking with a client today about self-sabotage, de-evolution, or what I refer to as the two-year-old within.

De-evolution is essentially a backslide; it’s the obvious slip up we make when things are going really well. If everything else is good – we are well hydrated, rested, eating well and have a vibrant personal life we can still sometimes fall prey to slip ups even though we know better.

Why does this happen?

(more…)

The National Institute for Health recently released the results of the longest and largest weight loss maintenance study conducted. The results – not terribly astounding in my opinion. The support of personalized counseling outranked web support and self-guidance in sustaining weight loss over a period of two years.

According to the NIH, “At the end of the study, participants receiving personal counseling retained an average weight loss of 9.2 pounds, compared to an average of 7.3 pounds for those using the Web-based intervention and 6.4 pounds for those in the self-directed group. Personal counseling sessions were brief and mainly by telephone. The Web site was developed to provide the same advice as personal counseling. Both interventions were designed to be practical to implement in a variety of settings.”

Why would phone counseling be the most beneficial? All I can offer is my own theories and experience.

Human beings are social creatures. As a species we have learned to rely upon and connect with one another in order to survive. Those who come to me after trying to go solo are frustrated, confused, and de-motivated. Receiving personal support allows the individual to receive what they need, when they need it. This is something the media or a book simply cannot offer. Often there are also struggles with following a healthy food plan when the social circle one is interacting with is not committed to such a lifestyle. The individual then must make the choice of isolating to stay on the diet or socializing and risking falling off the plan. A healthy lifestyle is very difficult to sustain without at least one other individual committed to supporting it. Simply put, our culture is not set up to sustain health without a great deal of support and some savvy, defensive eating skills!

Web support touches on some individual needs, but what is missing is the subtle nuances that enhance communication; rapid exchange of ideas or needs and tonal inflection which can indicate that there are deeper issues to be explored. When on the phone or in person, these subtleties are not hidden behind text. The counselor and counselee can establish a deeper bond through an “I hear you, I see you” type interaction that is much more difficult to obtain via the internet. This multi-sense communication will enhance results through a stronger bond between the two parties, and an ability for the counselor to pick up on subtle cues which may be missed over email.

If you feel frustrated with going it alone, confused about the conflicting messages of the media, or are ready for additional support to meet your health goals, consider reaching out for additional support. It’s only natural, and studies show it’s the most effective way to get the job done!

To read the NIH press release in full, click here:

To schedule an initial consultation to see if personal nutrition coaching is right for you, click here:

I had the great pleasure of spending my holiday learning how to meditate. Meditation has been on my list of to-do’s for a few years now, but I felt uncomfortable trying and thought I couldn’t “do it right”. My brain would never calm down, I felt awkward and silly, and wasn’t quite sure how sitting and listening to my inner chatter was going to give me clarity, insight and peace.

After several positive testimonials, I decided to give myself a crash course in meditation by attending a Vipassana retreat in Onalaska, WA. For 10 days I sat and meditated, mostly in silence, with periodic breaks for delicious, wholesome food and walking on the retreat grounds. My rationale was 1) I can’t procrastinate or escape if I’m at a retreat, 2) 90-100 hours should be enough time to get comfortable with it, and 3) the quiet time and introspection were in dire need at that moment.

So off I went!

I cannot really describe what occurred, or how it occurred, but I can tell you that one does not leave such a retreat the same person who arrived. 10 days of mediation takes great effort, its true, but the profound rewards of attentiveness, awareness, and clarity are given without conscious struggle or effort. Your objective is to sit and observe, and through this process you somehow release attachments and struggles to emotions, ideas, and expectations. It’s as though you distract yourself with the meditation process while someone else cleans house (or head, as the case may be). I left knowing I had changed, but not knowing just how I had changed.

In the few weeks since my return to civilization, I have observed the following; I am more calm and accepting of the world around me – traffic, people, weather (the cold bothers me less, Mom!); I have greater faith in the unfolding process of my life, and I hear things I did not hear before such as inflection in tone and that which is unsaid. I am less afraid to be straightforward with my opinions, thoughts, and feelings. I feel more comfortable with who I am, even if others are not.

I might be more daring. I might be less hog-tied by uncertainty. That is not to say I am fearless – but now I know in my gut that it’s a passing phase. It will come up, show its face, and fade away, just like all other emotions and experiences in human existence.

Vipassana, or insight meditation, trains the subconscious mind to accept the impermanence of all things. We can consciously observe and accept that everything changes and nothing is forever but for some reason we still become attached or repelled to ideas, thoughts and habit patterns that, according to Buddhist philosophy, only lead to pain and suffering. Something we want doesn’t pan out, something we did not expect throws us for a loop – these things simply occur; our reaction to them is what ignites unpleasant feelings in our body or mind. Vipassana meditation is reported to alleviate suffering through developing a deeper understanding of the temporary nature of all things through simple observation of the body.

Of course, 10 days does not a Buddha make. While I’m not walking around enlightened, I can report that if I do get irked at traffic or burned rice it doesn’t last as long. Interactions with others that would normally upset me (rude strangers, for instance) don’t phase me. I can more clearly see how my own thought patterns can lead me to unpleasantness, and I’m less likely to fall down the rabbit hole after them.

If you are interested in exploring Vipassana mediation, retreats are available all over the world. The centers are run by donation only so that everyone can have access to the benefits of a calm, equanimous mind. For more information, contact me or visit the National Vipassana Website at http://www.dhamma.org/

Holidays and the New Year can be a difficult time for many people. For some, behind forced cheer, bright lights, and bold resolutions of improvement and progress lie great fear and sadness. Remembering loved ones who have passed, regretting choices made or experiencing fear of the future can dampen our spirits. Nature is dormant, days are darker, our bodies have less energy, yet culture pushes us forward, refusing to utilize these winter months for reflection and restoration by emphasizing cheer, merriment, lights, parties, and determined goals of betterment and growth.

These things are not inherently negative – quite the contrary (I’m a big believer in cheer!) – but there is a time and place for everything. In nature, a cycle of growth and progress is followed by harvest and rest. Plants and animals effortlessly exhibit these cycles due to their immersion in the natural environment. Humanity, ever moving “forward”, has chosen to ignore this aspect of rest and reflection for various reasons.

We are largely motivated towards pleasure and away from pain. Stopping and taking stock of our lives or fully experiencing a loss can be frightening and painful. Rather than face this, many have a tendency to flee to the next merriment, push down discomfort and work through grief, or otherwise ignore, minimize, and thwart a sensation that is intended to grab our attention because something is amiss!

Within grief and pain lie the seeds of true advancement and evolution. When we stop and examine loss, we have the opportunity to learn and experience life in new and profound ways. Allowing the magnitude of unexpected change to affect us allows our preconceived creations about ourselves and the world around us to fall away, bring in space for creating something more fitting and beautiful for ourselves. When we ignore, deny, or minimize this opportunity, we risk stunting growth and continue to live and engage in patterns which no longer suit us and will ultimately only bring us back to more pain.

It is said that nothing is brought to us which we cannot handle. In my own experience, I have found this to be true. Strength lies not in a bold face and carefree attitude, but in facing whatever comes our way, gracefully or not, and emerging on the other end with greater insight. Discomfort can be a powerful teacher to a willing student.

If your or someone you know is going through difficulties, it is important not to experience these feelings in solitude. While reflection and growth is largely a one-person journey, the support of one’s “tribe” – be it healthcare providers, family, or friends – allow priceless support and an anchoring to hope and clarity in the event of getting carried away in intense emotion or old habit patterns. I frequently tell my clients that human beings are pack animals; we need support! We have lived in community for all our existence and do not thrive in solitude. Reach out and welcome support in your life – for your grief, to support your New Year’s Resolutions, and to restore your own stores these dark winter months.

One thing I can say after the last 12 months; I am officially a seasoned traveler. I’ve covered over 60,000 miles in the last 12 months and have learned a lot from the experience. A full 25% of flights in the first half of 2007 were delayed or canceled, so the likelihood of running into problems is a legitimate concern. To prevent Holiday travel from bring out the Scrooge in you, try these helpful tips I have picked up along the way:

1) Plan for the Unexpected: As much as possible, have your bases covered. Make certain your cell phone is fully charged in case you need to be in contact with the airlines for lost luggage or flight rescheduling. Carry airline contact numbers on you to avoid long lines if flights are canceled. Make sure your cell phone is fully charged. Bring food with you on the plane — even if they offer a meal, it may not be something you’d want to eat! In the event you are stuck on the tarmac for 2-3 hours you will want to have at least a snack on hand so you are not grumpy and hungry when you reach your destination.

2) Pack as little as possible: The best way to avoid lost luggage or being at the mercy of disgruntled and understaffed baggage handlers is to carry everything with you. Liquids and gels need to be less than 3 fl. oz. and fit into one ziplock sandwich bag, but all other toiletries are fine. Remember – sometimes it’s just easier to use hotel shampoo than to check your luggage and wait an hour to retrieve it after a delayed flight.

3) Take it all in stride! Attitude is everything. I’ve come to see travel as a whimsical adventure in which the most unexpected things can happen. I do my best to avoid stress by leaving and returning a day before I am required to be at my destination, packing only the essentials, and having a light-hearted attitude. I can’t control the weather, absent pilots or being trapped on the tarmac, but I can control how I respond to any event. If I am well rested, have a good book and food I like I am as well prepared for the unexpected as I can be. What’s beyond my control doesn’t have to stress me, and often it makes for a great story!

Ah, is that the sound of sniffles in the air?

Cold and Flu season has arrived! Normally I squeak by unscathed, but this fall I can’t make that claim. I’m just sick enough to be a little cranky and low energy, but not so ill to feel comfortable taking a rest day. After whining for a spell, I’ve realized that I’m going to nip this in the bud quicker by doing less, dosing up on my favorite remedies, and getting some extra sleep. This is somewhat of an amazing feat as it counters a multi-generational attitude in my family (on both sides) of “toughing it out” through illness and injury.

I know many get struck with the cold or flu every time it comes around. While long-term nutrition strategies for a healthy immune system are the best way to counteract this, individual consulting is the best place for that discussion. So I’m going to share some of my favorite “helpers” to recover from illness quickly after you’ve been bit.

1) EHB: One of NF Formulas most popular concoctions, this herbal and vitamin support for immunity cuts the duration of illness significantly. This coupled with the Master Cleanser (below) enabled me to knock out Mononucleosis in 3-4 days about a decade ago. I’ve been a faithful supporter ever since!

2) Master Cleanser: This recipe, adapted from Stanley Burrough’s notorious fasting beverage, will knock out just about any cold, flu, or infection you may be experiencing.

• juice of one lemon
• 1 tbsp grade B maple syrup
• 2-3 small cloves garlic
• 1″ fresh ginger root, peeled.
• cayenne pepper or cayenne tincture, to taste
• 1/2 cup water
• hot water

Blend lemon juice, maple syrup, garlic, ginger, cayenne, and half cup water until smooth. Pour into a 24-32 oz. mug and top off with hot water. This is most effective at night after a hot bath and before bed. Alternatively, it can be nursed throughout the evening. Use as much cayenne as you can tolerate. It tastes much better than it sounds, believe me!

3) Sweat it out! Saunas or hot baths increase the core body temperature will often kill off unwanted invaders. This is essentially creating a feverish environment within the body. Drink plenty of water during and after your bath or sauna. Also, wrap up in warm clothes and blankets afterwards to draw out the sweating potential.

4) Soup’s On! Mom’s chicken soup, a bowl of steaming pho, or your favorite broth-based soup rich with vegetables and protein will help boost your immune system, retain heat, and sweat out invaders. Garlic, ginger, cayenne, thyme, shiitake mushrooms, and licorice root can be added to further support the immune system and fight viruses.

What is your favorite way to combat colds and flus? Do you have any family recipes or tips that you’ve used to hasten the duration of a cold? I’m always open to suggestions and would love to hear what you have found helpful for you! Please share your favorite tips and recipes with me. If published, I’ll be sure to give you credit for your thoughtfulness!