I’ve spent a great deal of time in airports and other states and have become very familiar with finding food while traveling. Since my travels have mostly been via plane to metropolitan areas, it has been easy for me to pack what I need or find something reasonable in an airport.

Last month, a new challenge came my way — healthy eating while traveling via roadway, cross-country.

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Fiber.

Long touted as essential for heart health, and more recently for digestive health, fiber is also an important ally in the battle of the bulge.

Fiber has a wonderful capacity to assist in appetite suppression. Which is more filling — consuming 8 oz. of freshly squeezed apple juice or the 3 apples it took to make that juice? When we juice, we discard the pulp (fiber) and consume the rest. That fiber is key to keeping us full and happy over the long term. It provides bulk, slows absorption and prevents blood sugar from skyrocketing, preventing strong hunger pangs after the inevitable crash.

Within the stomach lies signals that get triggered when the muscles of the stomach wall stretch, creating a cascade of messages that basically tell our body to stop being hungry. The longer something sits in the stomach, the longer time passes before we receive a signal to eat again. Complex foods which take a lot of time to break down last in the stomach longer. This is why whole foods are so important. They give your belly something to work on, where a refined food like Red Vines or white bread need little effort to get into the blood stream.

Want to see it for yourself? Take a piece of white bread and a piece of 100% whole wheat bread. Place each in a separate bowl of water and wait five minutes. The white bread will collapse in your hands. The whole wheat bread, although soggy, will remain more intact. Imagine what would happen if that water was 98.6 degrees and we added some stomach acid to it!

Aside from sustaining fullness, fiber also stops some calories from being absorbed. By decreasing the time food sits in the digestive tract, as well as binding to bits of food particles, fiber reduces the total caloric load absorbed by the body.

Fiber is actually quite easy to find. Current recommendations for fiber are 20 -35 grams per day. Most Americans get about 10-15 grams a day. Research shows that blood sugar management in diabetes is greater when fiber intake reaches 50 grams a day. For purposes of weight loss, I recommend my clients take in between 30 and 50 grams a day.

So, to recap:

• Fiber helps prevent heart disease,
• contributes to healthy digestive tracts,
• keeps you more full on less food,
• and keeps you fuller longer!
• Fiber inhibits a small percentage of calories from being absorbed,
• and minimizes blood sugar spikes, having a beneficial effect on diabetes and insulin levels.

Where is fiber found?

In whole plant foods! Think fruits, vegetables, whole grains such as brown rice, corn, quinoa, kamut berries, wild rice; beans, peas, and lentils, and starchy vegetables such as potatoes, sweet potatoes, and taro root.

Ground flax seed, psyllium husk and various brans (wheat/oat/rice) can be added to oatmeal, smoothies, or other foods to increase fiber intake and fullness.

What are some ways you can sneak more fiber into your day?

TheDailyGreen.com offers a beautiful pictorial of the top 12 foods to purchase organic.

Click here to find out which foods are best purchased organic.

On the flip side, if availability or costs are a concern and it is difficult for you to purchase organic foods, you can still minimize your exposure to pesticide residues by focusing on the following:

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?

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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:

Acupuncture is a fantastic treatment for both physical and emotional maladies. I’ve been working closely with David Tucker for several months on re-balancing my system and have had wonderful results. David works on the whole person and is a skilled listener and practitioner. I want to share his personal, comprehensive approach with others, and decided the best way to recommend him was to have him introduce himself to all of you. Below is his written interview:

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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!

…what you put on your body counts as well.
A phone client and spa owner told me last week that Americans ingest an average of 5-7 pounds of chemicals via their skin each year.
Shortly thereafter, a reader here in Seattle sent me a link to this Cosmetic Safety database offered by the Environmental Working Group. It rates common cosmetics on a numerical scale of safety based on standards that would satisfy the most hyper-sensitive, hypervigilant consumer. Information available includes ingredients listed by potential toxicity, possible side effects, and reference for specific studies indicating hazards.

Check it out!

Your lifestyle may play a huge role in your tendency for migraines and headaches. To get down to the root of your specific triggers, you may want to keep a headache diary. Click the link below for information on how to keep a headache diary.

How to Keep a Headache Diary

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.

Last month I talked about the effects of stress on PMS symptoms, caused by liver
stagnation and consequently, excess estrogen in the body. This month, I’d like to
continue with dietary and herbal remedies to assist the liver in detoxifying and to reduce
the effect of PMS.

Below is a gentle, easy cleanse to allow the liver to clear out excess estrogen in the bloodstream. Depending on how severe your symptoms, you may notice effects in 2 weeks or 2 months. If no reduction of symptoms is evident after strictly following the program for three months, I would recommend seeking additional guidance with your naturopath or health provider.
This cleanse works not so much by cleaning out the liver, but by eliminating foods and stimulants which clog up liver function and replacing them with nourishing, whole foods to support liver and other organ function. The protocol below is an improved way of eating for many individuals. Obviously, one diet is not perfect for everyone, but moving towards the way of eating I will describe can increase health for most individuals.

These foods are to be avoided on the liver cleanse plan:

• alcohol - its connection to liver damage is well known.

• caffeine - especially in coffee and chocolate. Methylxanthines disrupt the estrogen to progesterone ratio and can cause or exacerbate PMS symptoms. I can personally testify to the coffee/PMS connection.

• Glutinous grains - wheat, barley, rye, spelt, and kamut. Gluten sensitivity is a common, often undiagnosed condition that can manifest in many different ways and will be discussed in a future newsletter.

• All Dairy products- most dairy is contaminated with hormones and pesticide residues, and dairy is a common allergen.

• Convenience foods - packaged pastas, soups, “meals” in a box, frozen meals, etc.

• Artificial food additives - partially hydrogenated oils, artificial sweeteners, colors, flavors, etc.

• All oils aside form high quality extra-virgin olive oil, or cold-pressed unsaturated oils: sesame, walnut, flax, pumpkin seed, etc. The heat used to process most oils oxidizes and destroys their beneficial properties. Clear, odorless oils in clear, plastic bottles are of extremely low quality and should not be used for anything other than furniture polish.

• Beef, pork, and conventionally raised poultry. Your animal protein sources need to be organic. The hormones and antibiotics given to livestock have a direct impact on our own hormone levels and are a burden to the liver. Beef and pork are more difficult to break down and are best avoided during the cleanse.

At this point, you may be asking me, “What can I eat? Do you expect me to graze on my lawn?”
Fortunately, there is a great abundance of options available to you on this cleanse. Please seek out and emphasize the following foods:

• Gluten-free grains: quinoa, brown rice, teff, amaranth, and corn.

• Vegetables! Vegetables are great cleansers and facilitate detoxification. Unless you are highly active, vegetables should make up 50% of two of your daily cleansing meals. The following vegetables are particularly beneficial to the cleansing process:
  • • • Cruciferous veggies - broccoli, cauliflower, kale, cabbage
      • Beets are incredibly cleansing, and are fabulous juiced with carrots and ginger.
      • Greens are especially cleansing: if it’s leafy and dark green, pile it on!
      • Garlic and onions contain high amounts of sulfuric compounds which are needed for the liver detoxification.
• Fruits - a potent source of antioxidants, fruits can quell sweet cravings and provide much needed antioxidants and nutrients. Below are the most beneficial:
  • • • Lemon - lemon is a classic body cleanser. Use fresh lemons, never already juiced, which contains preservatives.
      • Melons - very rich in antioxidants. Watermelon also contains glutathione, which plays an important role in detox and repair in the body.
      • Papaya - look for organic, and avoid Hawaiian papaya, as it is a genetically modified variety.
      • All richly-colored fresh fruits contain powerful compounds which cleanse and repair the body. Look for vibrant color and listen to which ones your body is calling out for right now.

• Eggs, organic poultry, wild fish, beans, lentils are great, easily assimilated protein sources. Eggs in particular contain compounds which assist in liver detoxification. Beans and lentils are fiber-rich foods which assist in keeping the digestive tract clear and moving smoothly.

• Omega-3 fatty acids - found in flax, walnuts, and cold water fish. Flax seeds are especially beneficial because the lignans in the seed assist in hormone regulation. Always grind your flax seeds so that your body can utilize the nutrients trapped within the seed.

• Drink a lot of water to facilitate the removal of waste products. This can also reduce the likelihood of headaches in the detox process.

• Green tea is a great antioxidant and is a good transition beverage for those of you who drink coffee or black tea. It does contain some caffeine, but far less than you will find in an espresso.
• Eat smaller, lighter meals throughout the day, going no longer than three hours without food. Avoid a large dinner. The liver really kicks in to do it’s job by increasing the amounts of detoxification enzymes between the hours of 10pm and 2am; having a large meal to digest detracts the body from utilizing energy for liver repair by placing the focus on digesting your meal. Your last intake of food should be a light meal by 8pm.
• Reduce external stressors as much as possible. Avoid the nightly news until they have something pleasant to say, turn off your cell phone when you are not expecting a call, and spend some extra time engaged in relaxing, restorative pastimes. Leisurely reading, long baths, slow walks, and saunas are all great ways to slow down, reduce stress hormones, and facilitate healing.

Herbal Remedies:

The following remedies are especially helpful for detoxification:

• Milk thistle - especially important; it has been documented to help the liver regenerate cells.
• Dandelion
• Licorice
• Red Clover

Several liver-specific herbal remedies are readily available and may be helpful. Make sure it has milk thistle and dandelion in the ingredients. Speak with a qualified individual at a reputable herbal remedy store (like the Bastyr Dispensary or The Herbalist) to assist you.

Last month, a client came to me, surprised at her exacerbated PMS symptoms. She was under some extra stressors at work, but had made marked changes in her diet to reduce sugar and increase her vegetable consumption, both of which are known to decrease PMS. Not two weeks later, I was also shocked to discover some crazy mood swings preceding the start of my own cycle. I’ve had a marked increase in stress myself as of late – an impeding graduation in NYC and a teary farewell to wonderful people I have bonded with over the last 10 months, moving into a new office and launching an event, ramping up marketing efforts and trying to find that delicate balance of meeting the needs of my Love, myself, and my business.

After the fact, I was laughing about my own experience with Michael (who had the misfortune of receiving some of my inner-teen angst) and marveling over how I didn’t see it coming - even when I was in it and wondering what on earth was wrong with me (it seems amnesia is a PMS symptom as well).

The little voice in my brain that stores every bit of information on natural medicine and holistic health I’ve read piped up with the word “liver”.

In Chinese Medicine, anger is associated with the liver. Excessive anger impairs the liver from doing its job; the Chinese would call this “Liver Qi Stagnation”. Anger is resistance, a response to refusing to accept what is presented to us because it does not fit within our ideas or beliefs. It isn’t always aggressive – often taking the form of guilt or frustration, and it even has a positive role – perseverance and determination.

Biologically speaking, the liver is the filter. It filters and breaks down many compounds in the body. Among these is estrogen. Liver is responsible for breaking down excess estrogen in the body.

Estrogen dominance, or an abnormally high estrogen to progesterone ratio, is a common factor in PMS symptoms. Excessive estrogen is common in this country due to environmental toxins (plastics, fertilizers, pesticides, hormones in livestock, etc) coupled with a diet which stresses the body and is poor in nutrients needed for protection and detoxification (ie; sugar, caffeine, alcohol, refined flours, and so on). On a day to day basis, our liver already has a full plate (pun intended). Add some extra stress to constrict and tighten the body and we have a situation ripe for mood swings, bloating, and cramps.

Next month I will talk about what can be done to detoxify the liver and alleviate PMS through our food and lifestyle choices. In the meantime, I’d like to hear your thoughts on this piece, and if you would be interested in a workshop or detox weekend focused on cleansing the liver and alleviating PMS. Please email me with your PMS tales and what you have noticed about stress and PMS in your life! Does this ring true to you?

I subscribe to a variety of newsletters to keep a pulse on what is happening both in the consumer end and the professional end of my industry. This evening I received a newsletter for coaches asking to remember to celebrate. A timely reminder for myself and I hope my inspiration can be passed along to you. If you are in the coaching or consulting professions, I would encourage you to check out David Wood’s website, www.solutionbox.com. While the words below are mine, the inspiration for this article comes from him.

In our time-crunched, hyper-efficient society, we are always looking ahead to the next project, often even before we have completed what we are working with now. Sophomores in high school or college are focused on their senior year, completing a project at work is uneventfully finished as the next big item on the list is tackled. A completed To-Do list is a highly valued accomplishment in our society, but often the list gets longer faster than we can complete what is already at hand.

When we are so focused on the future and the next big accomplishment, we fail to savor the journey we are experiencing now. Life rushes by so quickly because we aren’t really living it - we have set our intentions on the future (or are stuck in the past) instead of today. Instead of the Now.

When we are entranced in the present, time is lost. Time goes forever. I recall when my high school boyfriend and I would spend a full day together, and the hours were slow and sweet as we enjoyed each others’ company. Often the last time we remember time being slow is as a child, when we had long summers that seemed to last for years. Children tend to be less preoccupied with the future and past. They haven’t learned to place so much importance on tasks, accomplishments, and progress for progress’ sake. They also aren’t asked to take on so many responsibilities.

While we can’t shirk the responsibilities of the adult world, we can stop and celebrate our accomplishments before rushing onward to the next task on the list. I’d bet all of us have accomplished something notable in the last three to six months. Maybe you overcame your fear and tried a new activity, spoke out for what you believe in, ran your fastest mile or your longest distance to date. Perhaps you entered a new relationship (romantic or not), cleaned out that closet that you’ve been meaning to get to for two years, or filed your taxes early this year. It’s never too late to celebrate the wonderful things you have accomplished! This is not indulgent behavior - gratitude for what you have done is a way of thanking the universe and allowing more prosperity in your life because you are acknowledging that great things do happen!
Gratitude and celebration also flood the brain with mood-boosting neurochemicals that fight depression, enhance immunity, and allow the creative side of us to awaken and find more avenues to happiness and success. You can’t go wrong by stopping to smell the roses.

Below are some examples of various accomplishments and ways to honor and celebrate them:

• Going to the gym regularly for the month –> buy a new workout shirt or tunes for the IPod

• Paying off a credit card –> Put the money you paid each month into an interest accruing account.

• Making a new friend –> Have a special lunch together

• Cleaning the office —> Fresh flowers for your desk

• Completing a major project at work –> take a “sick day” and do what makes you the happiest!

Write down every goal you have reached in the last six months - no matter how small it is. Which ones did you celebrate or acknowledge?
Choose ways to celebrate all the wonderful things you have accomplished in the last six months. Tell someone important to you. Support increases the potency of the neurochemical boost and inspires others as well. Share it with the VIBRANCE community by commenting on this blog or sending me an email. And inquire and encourage your friends, colleagues or clients to share their accomplishments. More celebration in the world is a beautiful thing!

Steps You Can Implement Today!

Your heart is an amazing organ. Every day it pumps over 100,000 times, ensuring all areas of your body receive the nutrient-rich blood needed to function. It does this without any thought or effort on our part, without rest or pause, from about 22 days after we are conceived until the day we die. Our heart is immeasurably loyal and dedicated to us, yet we often give it little consideration until something goes wrong.
This month, honor your heart for all it has done for you! Implement one or all of the steps below to give your heart thanks for all it has done, and continues to do for you in your life.

1. Get Moving! Exercise encourages our heart muscle to get stronger, allowing it to pump all of that blood throughout our body with less effort. Don’t fret so much about time or intensity - just move more!
2. Eat Your Greens! Leafy green vegetables contain many heart healthy nutrients, such as folate, vitamin K, phytochemicals, and beta carotene.
3. Chill Out! Stress not only places a great deal of strain on our heart, but it increases the nutrient needs of our entire body, putting us at risk for deficiencies and increasing disease risk.
4. Reach Out and Touch Someone! Many studies have shown that those who receive caring touch have fewer heart problems than those who do not.
5. Get a massage! See numbers 3 and 4 if you need a reason!
6. Scare the vampires! Garlic is a powerful heart protector. Enjoy it as often as you wish!
7. Make Alpha Your Omegas! Most Americans are lacking Omega-3 fatty acids in the diet. Eat cold water fish several times a week, and take a fish oil or flax seed oil supplement to reduce inflammation (the initial step in most heart disease).
8. Stop Smoking! Whether first hand or secondhand, avoid this toxic exposure at all costs. Get the help you need if you are having trouble quitting. You are not alone!!!
9. Maintain a healthy weight. Less weight is less work for the heart, and excess fatty tissue increases inflammatory markers in the body, greatly increasing your risk of disease.
10. Express Yourself! Let yourself shine - express yourself by sharing your feelings with others, journaling, playing music, cooking, painting, or dancing. Your life is meant to be lived fully and exuberantly; doing so will make your heart truly sing!