“Our life is shaped by our mind; we become what we think.” Buddha

I'm back to writing again. And, will be writing much more soon. The ideas are flowing.

The Impermanence of Life

During the last few weeks two events occurred that really made me ponder life - Why are we here? What is the purpose of life? What is my purpose? Who am I? Why? Why? and Why?  I went to the funeral of a very good friend of mine's sister a couple of weeks ago, which deeply touched  and saddened me, and my beloved cat, Sam, passed away last week. These two events really made me think about how everything in life is impermanent.

I know life is finite, but somehow I can't wrap my mind around this fact. The fact that we are all here only for a short period of time relative to the life of the earth and the universe.

So, what I got out of my ponderings was that we all need to live each life to the fullest, like it is our last day, last hour, last minute. Spend more time enjoying life instead of complaining about it, play with your dog, play with your cat, kiss your kids, really listen to your husband, eat and enjoy your meals - just do what makes you feel good and be present in each moment of life. Call those people you need to call and tell them you love them (I have a couple I need to call for sure!). Tell your spouse, your kids, your friends, your parents, your siblings - everyone that you love - that you love them and give them all a great big hug. Yes. Right now! Of course, still pay your bills and go to work too! hahaha! I know. I know. I wish we didn't still have to do that, but... we do! Also, remember to live each day to the fullest, because it is indeed a finite and impermanent life that we live.

I then looked up the definition of the word impermanence and was lead to this deep explanation of the Buddhist Concept of Impermanence:

Early Buddhism dealt with the problem of impermanence in a very rationale manner. This concept is known as anicca in Buddhism, according to which, impermanence is an undeniable and inescapable fact of human existence from which nothing that belongs to this earth is ever free. 

Buddhism declares that there are five processes on which no human being has control and which none can ever change. These five processes are namely, the process of growing old, of not falling sick, of dying, of decay of things that are perishable and of the passing away of that which is liable to pass. Buddhism however suggests that escape from these is possible and it's through Nirvana.

Hinduism also believes in the impermanent nature of life. But it deals with this problem differently. According to Hinduism, impermanence can be overcome by locating and uniting with the center of permanence that exists within oneself. This center is the Soul or the self that is immortal, permanent and ever stable. 

According to Hinduism, Atman is the fundamental truth that exists in every being, while at the microcosmic level it is Brahman who is the fundamental and supreme truth of all existence. He who realizes Atman verily becomes Brahman and attains immortality.

The Buddha differed radically with this most fundamental concept of Hinduism and in line with his preaching the early Buddhists did not believe in the existence of a permanent and fixed reality which could be referred to as either God or soul. According to them what was apparent and verifiable about our existence was the continuous change it undergoes.

Thus early Buddhism declares that in this world there is nothing that is fixed and permanent. Every thing is subject to change and alteration. "Decay is inherent in all component things," declared the Buddha and his followers accepted that existence was a flux, and a continuous becoming.

According to the teachings of the Buddha, life is comparable to a river. It is a progressive moment, a successive series of different moments, joining  together to give the impression of one continuous flow. It moves from cause to cause, effect to effect, one point to another, one state of existence to another, giving an outward impression that it is one continuous and unified movement, where as in reality it is not. The river of yesterday is not the same as the river of today. The river of this moment is not going to be the same as the river of the next moment. So does life. It changes continuously, becomes something or the other from moment to moment.

Take for example the life of an individual. It is a fallacy to believe that a person would remain the same person during his entire life time. He changes every moment. He actually lives and dies but for a moment, or lives and dies moment by moment, as each moment leads to the next. A person is what he is in the context of the time in which he exists. It is an illusion to believe that the person you have seen just now is the same as the person you are just now seeing or the person whom you are seeing now will be the same as the person you will see after a few moments. 

Even from a scientific point of view this is true. We know cell divisions take place in each living being continuously. Old cells in our bodies die and yield place continuously to the new ones that are forming. Like the waves in a sea, every moment, many thoughts arise and die in each individual . Psychologically and physically he is never the same all the time. Technically speaking, no individual is ever composed of the same amount of energy. Mental stuff and cellular material all the time. He is subject to change and the change is a continuous movement.

Impermanence and change are thus the undeniable truths of our existence. What is real is the existing moment, the present that is a product of the past, or a result of the previous causes and actions. Because of ignorance, an ordinary mind conceives them all to be part of one continuous reality. But in truth they are not.

The various stages in the life of a man, the childhood, the adulthood, the old age are not the same at any given time. The child is not the same when he grows up and becomes a young man, nor when the latter turns into an old man. The seed is not the tree, though it produces the tree, and the fruit is also not the tree, though it is produced by the tree.

The concept of impermanence and continuous becoming is central to early Buddhist teachings. It is by becoming aware of it, by observing it and by understanding it, one can find a suitable remedy for the sorrow of human life and achieve liberation from the process of anicca or impermanence.

from - www.hinduwebsite.com

Best Version of Myself

What an awesome concept! To be the best me that I can be - now that is refreshing to me.

I heard this at the "Meditation Weekend" I attended at the Chopra Center in Carlsbad last weekend. And, it really resonated with me. Be the best that I can be - not the best that someone else can be. Celebrate your uniqueness. Embrace who you are - not who someone else is or who someone wants you to be. This is what this means to me. The weekend was awesome - filled with meditation, personal mantras, insightful talks, and renewal - healthy food and yoga. I also won a contest there for a $500 voucher to take another seminar. So, most likely you will be hearing more about this in the future. I am contemplating taking their Perfect Health Teacher Training program to augment my Holistic Health Coach Certification, so I can better help others get healthy.

I realized I never reported the final results of my week at the Biggest Loser Resort. I ended up losing 7.5 pounds that week, and then another 3.5 pounds since then. So, that 11 pounds total. Yippeee! I have been exercising 4 or 5 times a week since I have been back, and eating well. I am also following the 90/10 rule and allowing myself to have two or three meals with some higher carb/fat foods. YAY! This is really helping me keep on track.

Here are some tips on meditation that might help you get a meditation practice started and some of the benefits:

Why Meditate?

There are many benefits to meditation, though the four main reasons someone would meditate are for emotional, mental, physical, or spiritual development.

The benefits include everything from:

• Stress reduction
• Increasing creativity
• Pain management
• Emotional healing
• Raising consciousness
• Relaxation
• Being closer to God
• Peacefulness
• Increasing energy
• Mental clarity
• Greater self-awareness

It can be very useful to determine why you want to meditate. Choosing a purpose for meditating offers direction when experimenting with new types of meditation, and increases the chances of having a fulfilling and positive experience.

5 simple steps for concentration meditation

1) Pick a focus for concentration
To stay in a meditative state it can help to have a mental device to keep your mind anchored and occupied. I suggest using a mantra or word of some sort. There is a wide range of mantras or sayings that can be used, so make sure it is something you can connect with emotionally.
Types of mantras or focus words could be something from your religious or spiritual tradition, or simply something that brings you comfort. Experiment with different words of phrases, for example, using the word “peace” or “love” or silently reciting a short prayer.

2) Find quiet environment and comfortable position.
Find a quiet place where you will not be disturbed. As you progress, using the same environment can limit your ability to meditate in other settings, but for a beginner, a quiet environment will help to develop a routine and maintain focus.

Make sure you are physically comfortable. You can lie down or be in a sitting position, though a good starting technique is to sit in a comfortable position. It can be easy to fall asleep while lying down.
The important thing is that you’re comfortable and not distracted and fidgety. Make sure your body is relaxed and you’re free of tension. Stretching can be done before meditation begins to prepare the body.

3) Breathe slowly and naturally
Begin by breathing slowly and naturally through your nose focusing on your breathe. Gradually begin incorporating your focus word as you exhale, or repeat a longer mantra along with inhalation and exhalation.
The breathe can also be used as a focus of concentration separate from a mantra, though, a mantra or word can help to maintain concentration and avoid the wandering mind. It also offers an emotional connection to the experience and a way to enhance spiritual development if that is a goal.

4) Don’t worry about how you’re doing

This is one of the most important points to emphasize. Meditation can be a difficult practice to establish because of the perception that there’s a right and wrong way to do it. The intention to meditate is the most important aspect of the practice and keeping an open-mind to the process makes it more enjoyable and fruitful.

This is part of learning mindfulness, as thoughts come and go we are able to continue meditating without becoming mentally and emotionally attached or frustrated. Don’t worry if you’re doing it right, just know it will become more natural as time progresses.

5) Continue for 10-20 minutes
In general, to gain the benefits of mediation it’s important to meditate for at least 10 minutes or so. It depends on the reason you are meditating, but often for any health or relaxation benefits the body needs to time to adjust.

Though, don’t push yourself and try to meditate longer than feels natural or comfortable. If you’re having a tough time, you can always stop and try again later. Forcing mediation to happen will make the practice more difficult and less enjoyable. If you’re falling asleep you can use shorter breathes to stay more alert.

After 10-20 minutes remain seated for a few minutes and recall and reflect on your meditation experience. 

How do you feel different? What images or thoughts were going through your head?
It can be helpful to have a journal or something to write about your experience to help with recall.
Take a few moments to stretch and balance your energy.

Last Chance Workout and a tear

Today is my last day at the Biggest Loser Resort. Tomorrow morning I will have my final fitness assessment, which will tell me how many inches and pounds I have released during my stay. I have benefited so much more than just the pounds I have shed. I heard a couple of things while I was here that really made me think. One girl said that someone told her that when it gets tough "to do it for those that can't" that struck a cord with me because I can move, I can exercise I am healthy unlike so many people in the world. So, now when it gets tough I will remember that. Another nugget I got was that when you get a little off track to get back on track and not beat yourself up about it. Sione, a trainer here and former contestant on the Biggest Loser, said to think of the sport of baseball and how the best hitters only hit 30 or 40 percent of the time, and they are the best in their sport. So, just keep at it, and keep treating yourself with respect and integrity!

After a hike on the beach this morning then we had the Last Chance Workout, which was a circuit style workout outside on a field and included things like hill running, plank, frog jumps, several barbell arm exercises, kettlebell, medicine ball throw with squats, with intermittent laps around the field. I have to say that because I got a giant blister on the bottom of my foot I wasn't able to do a couple of the stations, but I still got a great burn and workout.

Then I treated myself to a much needed massage. Boy, could I feel that I had really been working my muscules this week during the massage. Ouchy, but good!

 I happy to be going home, but at the same time I am a little sad that I am not staying. I met many very nice and supportive people here, and many who have achieved life changing results both physically and mentally. I know I still have a ways to go on my journey, but I'm going to do it. For sure you can't say that I don't keep on trying! Right?

And, one day soon I plan to reach my goal and then help others to meet theirs.

Charmlee Wilderness Park

Today we hiked at Charmlee Wilderness Park and the joke is that it isn't charming. So, you know what that means! Actually it was really a beautiful hike throught some meadows and up to to peaks that overlooked the ocean - way, way up high- with some hills that were like steps. But, all in all it was a pretty nice hike. Of course it was still hard and I was a super sweaty Betty. So, I made it through another day. Tomorrow we have one last hike and a Last Chance Workout, that scares me espeically since Sione, one of the contestants on the Biggest Loser, is rumored to be teaching the class. But, then after that this girl is getting a massage. YAY! More tomorrow - this girl is going to relax for a bit now.Charmlee Wilderness Park

A rattle snake, a big red ball and a strawberry

That is what day four at the Biggest Loser Resort included for me. We went on a hike today, like every morning here at the resort, and I was just not having it. I was hurting, I couldn't breath and I was just not wanting to be on the hike. I ended up at the back of the group feeling awful and huffing and puffing my way to the top of a spectacular summit with a beautiful view of the ocean overlooking Malibu. By that time I was feeling better because the rest of the hike was mostly down hill. Then while walking along the trail I heard some behind be scream and run up towards me. They had seen a rattle snake, which means I walked right by it and didn't even see it. Yikkeeess! Today was by far the hardest hike so far for me, they say the get easier - but not today for me.

Then we had stretch class, lunch, pool class (sounds easy but it isn't the kind of swimming I usually do when I lounge around in a pool), and a class called Ball Works - this is where the big red ball comes in. We were throwing the big balls back and forth with our partners when out of nowhere another twosome's ball comes flying at me landing right on my thumb. Needless to say it is now black and blue. Darn Big Red Ball!!! I am hoping for a miraculous recovery tomorrow. Then we had a class called Treading - OMG - five minutes as fast as you can go, then a five minute recovery a lower level, then the same for four minutes, then three, then two and finally for one minute as fast and hard as you can go. Glad that is over with!

For dinner the big prize was two chocolate covered strawberries. Nummy! That made all the trials and tribulations of my day all worth it! Now on to get some rest for the hike tomorrow morning.

2nd day at Biggest Loser Resort

Today I went on a beautiful hike on Zuma beach. Yes. That sounds wonderful and fun, and it was fun and wonderful, but it was also very difficult.Walking on sand for a a mile or so, not so easy and then hiking up hill in sand and down some very steep stairs, again not so easy. Then the rest of the day consisted of a stretch class using a foam roller, if you have ever used on of those you know that can be very intense. A Total Toning class, sounds easy, but those weights get heavy after about 70 reps. or more, then the pool class, which was refreshing and fun - I have decided once again that I do like swimming. The last class was the Cardio Circuit Class - up eight levels on the treadmill, then a sprint, then down eight levels, repeat and then two more sprints. So, needless to say I am pooped.

Being here again, and listening to a speaker we had today - Dakota Meyer, a Marine that won the Congressional Medal of Honor for his heroism in the war in Afganastan, really made me realize that I need to fullfil my purspose in life. Life is to short and unpredicatable to not live every day to the fullest and do all the things that you desire. Right?

Also, while driving in the van back from the hike this morning it occured to me had I stayed with my exercise and eating plan, I would have been at my goal weight now, and not here again at the Biggest Loser Resort. Not that this isn't a great experience. I'd would just like to be here at my goal weight! If I had kept with it I would be helping others to reach their goals, as I had reached my goal.Well, now this time that IS what I am going to do. I am going to get to my ideal/goal weight and I am going to then help others to do the same. With my Holistic Health Coach certification, and my ISSA personal training certification (which I am working on right now) I should have the knowledge to help others. And, of course, with all of the personal knowledge I will have from doing it myself. I can't wait to get on to living my purpose - helping others to Belive.Eat.Move and live the life they desire.

Biggest Loser Resort - one more week!

Okay, here I am again at the Biggest Loser Resort! I am all checked in and I had my dinner of a chicken tamale with back beans, which was actually really good. Now on to get a good nights rest so I can make it through the two hour hike and five classes tomorrow. It is weird because I know what to expect and after a year of health coaching studies I am really ready for tomorrow. A little anxious, but ready..... I will posting during my journey with my insights and thoughts so stay tuned.

We are what our thoughts have made us; so take care about what you think. Words are secondary. Thoughts live; they travel far. -- Swami Vivekananda

Here I go again! Well, it's true! I BElieve it is anyway! Keep your thoughts good and good will come to you. I try to find the best in everything. Of course I am not perfect at this yet. I am still in training so to speak. But, I am certainly getting better at it. Here is a list of things that I have incorporated in my life (more and more anyway) to help me keep thinking positive thoughts:

Gratitude Journal - Every morning I jot down (well not every morning, but I try to do it as often as possible) the things in my life I am grateful for. Especially, if I am having a not so great day - then I will remember that I have a lot of blessings in my life!

Affirmations - When I wake up I start telling myself it is going to be a wonderful day, and telling myself all the wonderful things that are in-store for me. Again, especially a good thing to do if you wake up and for a moment think "Oh no I don't want to go to the gym and then to work." I switch my thoughts to be positive - "I will have a great workout at the gym this morning, and then I will feel wonderful - full of life and energy  - all day long! And, I will get a lot accomplished today!"

Meditation - Taking the time to do this daily, or as often as possible really helps keep my thoughts positive and uplifted. Plus, it really helps me be more calm and focused. There are some great mediation CD's out there.

Love - Love everyone and everything. Send love out into the world. You can't help but get some back! I know it sounds a little cliche, but I BElieve it works. I sure have a better day when I send love to everyone then when I am in a bad mood and send bad vibes. You know the kind of day that starts out bad and gets worse. When that happens, stop and take deep breath and change your thoughts to love.

Deep Breathing - I find that this brings my attention back the right now, and back to my body, so I can more easily get back to thinking good thoughts.

Exercise - Get those endorphins going for good thoughts. In my many years of exercising, I finally figured out (after trying all sorts of things) that I just need to do it. I know I will enjoy it once I get started and then I will feel great afterwards!

Eat Real Whole Food - This so key too. I know what I eat affects my mood and the way I feel. A pizza seems like a tasty and good idea when you are eating it, but later the "carb" hangover isn't worth it. Not to say I don't have the pizza anyway sometimes, but I do pay the "carb" hangover price later, which doesn't make it so easy to think those positive thoughts. 

I'll post more in-depth on each of these in my next few posts!

Life is a Journey! Not a Destination.

So often we seem to think that life is a destination. For example, I have on more than one occasion in the past  said that I am going to do this or that when I get to my ideal weight, when I get a new job, when I get married, when I move, oh and my favorite next week or on Monday - whatever the "destination" might be.  My husband, for example, always says he will go on vacation, go to dinner, play golf,  learn to play the Saxophone I bought him for his birthday last year - whatever the activity may be - when he retires. He is TOO busy now  - or so he says  - to do any of these things. I keep telling him that life is a journey and the destination is not retirement. And, that in not doing things he enjoys NOW that he is not getting to his destination because the only destination there is is NOW.  I have learned over the last few years on my "weight release journey" that life is just that a journey - with highs and lows, laughter and tears. So many people think that when they get to a certain point in their life, their life will be just they way the want it to be - in other words "perfect."  But, I have learned that enjoying every day to it's fullest is the goal - the destination so to speak. I know I have written about this before and the reason I probably keep feeling compelled to keep writing about it is that I need to remind myself that life is a journey, not a destination. And, that I need to take time each and every day (I probably should say each and every minute!) to be right where I am observing, participating, being, enjoying this life right NOW - not my life tomorrow or next year or next week. So, today I made an effort to enjoy my day.  It was a pretty busy day - leading a conference call in the morning, then recapping for the participants, numerous phone calls about real estate, marketing, etc., studying for my Holistic Health Coaching Certification for a hour or so, preparing to teach my Small Business Management Class, and then picking up my granddaughter from school. I really worked on being present in all the moments of this day. And, I found I was more alert and creative on the conference call, digested more of my study material, and I think I have a great class planned for tonight, plus I had a great time with Makayla. I was even able to take in the beauty of the flowers in my yard because when we arrived at my house she wanted to see if there were any birds nests in the yard. I might have just told her to go look herself, but instead I went with her and really enjoyed the beauty of the flowers, plants, beautiful blue sky and perfect weather. Then I came into my office and decided to write about it here. Now I am off to teach my class - at which I plan to be completely present and observant. What I great day I have had on this journey called life! How was this day in the journey of your life?

Sugar Sucks!

I attended a conference for my holistic health coaching school The Institute of Integrative Nutrition over the weekend in Long Beach. And, it was the most AWESOME experience ever! Great speakers, wonderful energy and 4000 like-minded people made for a uplifting and informative weekend.

My biggest take away from the conference was that Sugar Sucks! Sad to say, but true. Thanks to lectures by Julia Ross , John Robbins, Mark Sisson, Paul Pitchford and David Wolf
I am now convinced that sugar REALLY is the devil. One of the lectures actually revealed that sugar used to be a controlled substance under lock and key, and that sugar is four times more addictive than cocaine. WOW! That is crazy! Isn't it?

I am pretty sure that I am a sugar addict! Argh! I am going to be working on that for sure! And, according to many sugar is not just sugar that we know as cane sugar, or beet sugar or even the extra evil high fructose corn syrup, but also the refined carbs like my beloved pasta (Which turns to sugar in your mouth. Again, crazy!) and even whole wheat pasta. Anyone that knows me knows I love my pasta. Well, now I am really sure that I must cut way back on my consumption of pasta. Plus, wheat in the U.S. is way more glutenous than in other places around the world.

So, the moral here is read those labels and don't buy products with added sugar (of any kind) in them. Better than that the moral is eat REAL FOOD - vegetables - there are hundreds of different types - try a new one a week, fruit - again there are hundreds of varieties, and healthy fats - avocado, coconut or olive oil, and eat a very moderate amount of protein - mostly fish or eggs, followed by chicken and turkey and a very little beef (if you do eat it at all). Of course, we all need a little treat every now and then. But, the key here is have that treat only on occasion. 

Water!!!

Did you know that about 80 percent of your body is water. Every cell in your body needs water to survive and thrive. Water assists the body in excreting waste products out of your body. If your fluid levels are too low or polluted, some of the waste products will be trapped in your cells and damage will occur. This is what causes disease. You need to have healthy cells to have a healthy body.

Think about what you put into your body - into your cells. Are giving your body the water it needs to thrive or are you depriving it of the water it needs to be healthy?  Are you drinking enough pure water? Pure water, not liquids like coffee, soda, tea - just pure water. You should be drinking half our your body weight in ounces a day. So, if you weigh 150 pounds you should be drinking at least 75 ounces of pure water a day. That is at about 10 cups of water a day. Also, are you eating water rich foods? Like fruits and vegetables? Watermelon is 94% water and filled with micro-nutrients, Broccoli is 91% water. While white sugar only has a trace of water and soda cracker only 4%. You get the idea  - processed food has very little water content, very little or no micro-nutrients. So, the moral here is drink your water! And, eat real whole living water and micro-nutrient filled whole foods - vegetables and fruits! And, cut out the processed crap!

Salad, Salad, Salad

As I child my Mother's idea of salad was iceberg lettuce, with tomatoes, and carrots. So, needless to say I have never been a big fan of salad. But, now I have a renewed interest in eating salad everyday. Not only  because of all the micronutrients in lettuce and vegetables and fruits (except poor old iceberg -which has hardly anything in it but water!), but because I now know the secret to making a great healthy calorie appropriate salad thanks to reading The Diet Cure by  Julia Ross and discovering the blog 100 days of Real Food. Below is a list of some of the super yummy salads on the 100 days of Real Food blog. But, I really like these guidelines from Julia's book, which I have put my own twist on:


Select-a-Salad Guidelines

1. Two cups: green or red leaf lettuce, spinach leaves, romaine lettuce, arugula, mesclun, other mixed greens, cabbage or any green leafy vegetable.

2. One cup: broccoli or cauliflower (steamed or raw - raw can be a little hard to digest for some), tomatoes, cucumbers, bell peppers, avocado, carrots, asparagus or green beans (steamed) or any other lower carb veggies. (Any combination of these is fine. But, I don't think I would use one whole cup of avocado! I might want to, but would know better!) Today I put cucumber, tomato and avocado in my salad.

3. 1/2 cup: peas, black beans, garbanzo beans, cannellini beans, pinto beans, corn, rice, or other cooked grain, or cooked potatoes or sweet potatoes (again any combination that adds up to 1/2 a cup) or any other starchy vegetable. Today I put corn and garbanzo beans in my salad.

4. 3/4 cup: chicken, turkey or roast beef, cottage cheese, or 1/4 cup of cheese of your choice - blue, feta, cheddar, mozarella or 1/4 cup of nuts of seeds like walnuts, pinenuts, almonds.  Today  I used 1/2 cup of chicken, and 1 tablespoon of blue cheese and 1 tablespoon of pine nuts in my salad.

5. 2 Tablespoons: vinaigrette, any salad dressing with good oils and little or no sugar.

This isn't my mother's salad!!! And, neither are the delicious salad suggestions from the 100 days of Real Food blog below. I can't wait until my summer garden is ready to harvest and I can eat the organic vegetables from my garden.

• Mixed greens with apples, toasted walnuts, blue cheese, and olive oil
  Variations of this salad:
• Add dried cranberries, hold the blue cheese, and use a balsamic vinegar with the olive oil
• Add strawberries, use roasted pecans instead of walnuts, top with salmon and balsamic vinegar
• Gorgonzola or feta cheese instead of blue cheese
• Pears instead of apples
• Add grilled chicken
• Spinach with hard boiled egg, bacon, avocado, and a warm bacon dressing (with our without blue cheese)
• Mixed greens, goat cheese, glazed pecans, cherry tomatoes, and balsamic vinegar
• Cobb salad with blue cheese dressing
• Spinach or mixed greens with apples, walnuts, feta or asiago cheese, shredded carrots, avocado, raw garlic (sliced and diced very small) and sometimes some black, garbanzo, or kidney beans for more substance topped with olive oil and a little rice wine vinegar
• Shredded Napa cabbage, red cabbage, edamame, julienned carrots, cucumbers, peanuts, cilantro & any Asian style dressing
• Spinach, roasted beets, pears, goat cheese, toasted walnuts or pecans, and red onion all drizzled with olive oil and a nice citrus vinegar
• Baby spinach, chopped granny smith apples, dried cranberries, goat cheese and toasted pecans dressed with olive oil, raspberry vinegar and minced shallot
• Greens, strawberries, pecans, feta, and vinaigrette
• Mixed greens, grilled chicken, sliced strawberries, sliced almonds, crumbled blue cheese, thinly sliced red onion with olive oil and balsamic vinegar
• Arugula, shaved parmesan, lemon juice, olive oil and red pepper
• Caprese salad – tomato, basil, and fresh mozzarella – with pesto and balsamic vinegar
• Mixed greens, feta, tomato, chickpeas (or white beans), carrots, olive oil and vinegar
• Spinach, cranberries, mandarin oranges, blue cheese, and candied walnuts
• Spinach, pears, dried cranberries, pine nuts, cherry tomatoes, and chicken (if you want meat) with oil and vinegar
• Mixed greens, cooked sliced beets, green or red onions, feta or goat cheese (I prefer goat) toasted walnuts and balsamic vinaigrette dressing
• Broccoli, cauliflower, grape tomatoes, cheese (cubed small), green onion, cucumbers, bell peppers, and natural sunflower seeds tossed with olive oil & balsamic vinegar.
• Arugula, shaved parmesan, good olive oil, and pine nuts
• Romaine, almond shavings, avocado, mandarin oranges, some whole wheat cork screw pasta with a honey & sesame oil dressing (with or without chicken)
• Spinach or mixed greens with honey roasted butternut squash, pomegranate seeds, mushrooms, avocado and goat cheese
• Spinach salad with red bell pepper, carrots and cucumbers with home made maple vinagrette
• Spinach, goat cheese, strawberries, blueberries, kiwi, pine nuts, and a poppy seed dressing
• Spinach, strawberries, feta cheese, sunflower seeds, and a balsamic dressing
• Grilled chicken, roasted red and yellow peppers, grape tomatoes and fresh mozzarella over bib or romaine with a drizzle of balsamic vinegar
• Mixed greens, roasted butternut squash, goat cheese, pumpkin seeds, and dried cranberries with an apple cider vinaigrette
• Roasted pears and grapes over spinach with walnuts, goat cheese and a honey lemon dressing
• Greens, olives, tomatoes, red onion, and this Greek feta cheese dressing
• Mixed greens, shredded carrots, seedless cucumbers, avocado, hard boiled egg, walnuts, parmesan or asiago cheese, and bacon (sometimes chicken too) with maple balsamic vinaigrette
• Arugula, cherry tomatoes, Romano cheese, olive oil, balsamic vinegar and garlic
• Mixed baby lettuce, purple onion, sliced navel oranges, avocados, toasted almonds, balsamic vinaigrette
• Romaine tossed in a homemade lime dressing (lime juice, stone ground mustard and olive oil) and topped with taco seasoned ground meat cooked with minced onions and garlic, corn, black beans, avocado, black olives, a sprinkle of cheese and sour cream
• Taco salad
• Spinach or salad greens topped with pistachios, goat cheese, pears & balsamic vinegar

Happy Valentine's Day! Let's talk about LOVE!

Let's talk about love. Love is what life is all about, and I am not just talking about romantic love. Yes. Romantic love is wonderful and I am so glad that I have it in my life, with my husband, Steve! But, loving the world, your life, yourself, others, animals, etc. is what makes things happen in life. I know that when I come from a place of love in any situation everything is much better than if I come from another place, AND many more fantastic things happen in my life. Love and passion make you feel alive! While living in the moment we create love. We only have this moment, no past, no future - just NOW! So, live life - love life! Live with passion! Enjoy the joys in life - the chirp of a bird, the sound the of the rain or ocean, the smile of a child, the sight of a sleeping newborn baby, the wag of your puppy's tail, the smell of a delicious healthy meal cooking in the kitchen, the rustle of the leaves on the tree on a warm Spring day, the taste of your favorite dessert, the warm feeling when you hug someone. Ahhhhhh.....I can feel joy now! Do something that makes YOU happy today and love yourself, and if you have a romantic love do something that makes your romantic love happy too! XOXOXOXOXO

New week. New month.....Goal Setting

It's been a month since New Year's and setting all those New Year's Resolutions. Now is a good time to re-charge those resolutions. I'd rather call them goals though! The beginning of  a new week, a new month or a new year is  a great time to set or re-set your goals for the next time period.

Some things to keep in mind when setting goals (whether they be weekly, monthly, yearly or lifetime goals):

• Is the goal specific? Becoming rich is a dream, and to turn this dream into a goal you need to put numbers on it. Instead of having the goal to become rich, which really isn’t a goal, your goal can be specified as building a net worth of $1 million.
•  Is this goal actionable? Hoping to become rich by winning the lottery is a dream. A goal needs to be something that you can take action on, preferably right now. Becoming wealthy through starting a business is actionable.
• Does this goal have a time limit? ”I am going to be worth $1 million one day”, or ”Some day I will go to France”, or ”Some day I will change career”, all of those are goals, but they can be improved. When you set a deadline, that’s when the magic really begins to happen. ”I am going to be worth $1 million in seven years”, or ”I will go to France within three years”, now those are better examples of correct goal setting. 
• Is this goal realistic? Building a $1 million net worth in seven years is totally reasonable, but setting the goal of building $1 million net worth in three months is just not realistic. It is possible, but not realistic. While it’s important to not set the bar too high, it’s just as important not to set the bar too low. If you feel scared by your goal but still feel that you can accomplish it, that’s when you know you have set the bar at an appropriate level.
•  Is this goal measureable? How will you determine if you have met your goal? The above examples are all measureable. Make sure your goals are too.

I'm all about creating balance in life! And, setting goals in the following categories helps me in that quest:

1. Financial
2. Business/Career
3. Fun Time (my favorite!)
4. Health and Fitness
5. Relationships
6. Personal
7. Contribution

 Here are my health and fitness goals for the month of February:

1. I will exercise 30 minutes/4 days a week or more.
2. I will eat healthy whole food meals and snacks 90% of the time or more. Translation: Healthy meals almost all the time,  3 or 4 meals or snacks a week that are processed or not whole foods (foods with more than 5 ingredients). That includes snacks and drinks too! If you have a Starbucks latte (has more than 5 ingredients) - that is one of your 10% meals.
3. I will meditate 4 days a week or more.
4. I will plan menus and grocery shop on the weekend.
5. I will release 10 pounds or more.

Remember the best way to achieve your goals is to Believe you can do it, and then take the action steps to make it happen. What are your goals for the month of February?




 

Freshly Baked Whole Grain Bread....what more do I need to say!

You have to try this awesome whole grain bread. In my quest for eating real food for 100 days I found this bakery Great Harvest Bread Company. They have locations all over the country, a few in Southern California. I went to the location in Pasadena the other day and picked up two loaves of the best bread I have ever tasted - Dark Russian Rye and one they call Dakota (it has pumpkin seeds and other goodies in it!). They also have some other types on the menu including: Mediterranean Olive, 9 grain and Honey Whole Wheat to name a few. You can also get a bevy of freshly made sandwiches and sweet treats there too. The website says that five pure-and-simple ingredients are the hallmark of their legendary whole grain breads:

1. Fresh-ground whole wheat flour
2. Water
3. Fresh yeast
4. Salt
5. Something sweet (usually a local honey)

They believe bread is best when you keep it simple. It's even better when you use the highest quality ingredients you can find. You can taste it and your body benefits from it.
Just like fresh-ground coffee beans make a better cup of coffee, fresh-ground grains of wheat make a better tasting - and better for you - loaf of bread.
Thanks to thier special scratch-made process, the classic breads still stay fresh for up to ten days (if you can keep your hands off it that long!).

I will be back for more of these breads. Today I had an open face hummus, spouts, and cucumber sandwich on the Dakota bread and I was in heaven! Mmmmmm......Check it out!

100 Days of Real Food Pledge

I found this awesome blog about taking a pledge to eat only REAL food for 100 days. I signed up and will be eating REAL WHOLE food for the next 100 days. Below are the rules for the original 100 Days of Real Food pledge.

What you CAN eat:

1. Whole foods that are more a product of nature than a product of industry
2. Lots of fruits and vegetables (we recommend that you shop for these at your local farmer's market.
3. Dairy products like milk, unsweetened yogurt, eggs, and cheese
4. 100% whole-wheat and whole-grains (find a local bakery for approved sandwich bread. Great Harvest Bread is so yummy!
5. Seafood (wild caught is the optimal choice over farm-raised)
6. Only locally raised meats such as pork, beef, and chicken (preferably in moderation)
7. Beverages limited to water, milk, all natural juices, coffee & tea, and, to help the adults keep their sanity, wine and beer!
8. Snacks like dried fruit, seeds, nuts and popcorn
9. All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation
10. Also check out the Recipes & Resources page for a more detailed list of meal options including links to recipes

What you CANNOT eat:

1. No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat…not just “wheat”)
2. No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda
3. Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
4. No deep fried foods
5. No “fast foods”

Stop before you eat that snack!

Stop before you open that 100-calorie pack of cookies, know this: despite its small size, these processed snacks can make you hungrier. They contain artificial sweeteners and these types of sugar can stimulate your appetite. Choose one of these healthy alternatives:

• apple with 2 tsp of peanut butter
• 10 unsalted almonds or cashews
• 1/2 a small avocado
• a 7-grain waffle with 2 t. nut butter (almond, cashew, peanut)
• 2 cups of unbuttered popcorn
•  a string cheese with 4 whole-wheat crackers 
• carrots with 1 T. hummus
• rice cake with 2 t. peanut butter 
• any piece of fruit (even a banana)
• celery with peanut butter

What healthy snacks will you choose?

Cleanse Progress

I am still plugging along on the cleanse. It is a little more difficult as the days go on, but I must remember the benefits and that I have one more week to go.

The benefits of a cleanse are as follows:

• reset metabolism
• increase energy
• release weight
• kick cravings and habits
• learn to prepare and cook healthy foods
• identify food sensitivities
• increase knowledge about nutrition
• feel confident in your ability to stay healthy long term

Killer Kettle Bells

Have you ever done a Kettle Bell work out? Oh boy! These things are tough, but in a good make your muscles work way. They look like some sort of Medieval instrument of war, but boy do they help you get a good work out. Needless to say this is what I did for my workout this morning. And, I am a wee bit sore!


Description of Kettle Bell from Wikipedia -
The kettlebell or girya (Russian: ги́ря) is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.
Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg). The term Pood is often used to refer to measurements of weight; it is defined as roughly 16 kilograms (35 lb).
Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand, similar to Indian clubs or ishi sashi. This facilitates ballistic and swinging movements.By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once and in a way that mimics real world activities such as shoveling or farm work.

Weew! That sounds pretty hard-core, but really it is a great workout. If you are looking for something new to try - maybe next time try a Kettle Ball workout!

Here is a short video I found on YouTube with a little instruction on how to swing a Kettlebell. Check it out.
Kettlebell Swing Instruction Video

Happy Swinging!

A Yummy Healthy Recipe

Salmon with Mushrooms and Red Pepper Sauce

• 2 large red bell peppers
• 3 tablespoons fresh lemon juice
• 1 teaspoon brown sugar
• ½ teaspoon Celtic sea salt
• 2 tablespoons olive oil
• 1 small onion, diced
• 6 ounces shiitake mushrooms, sliced
• 4 salmon fillets, 6 ounces each
• more olive oil, for salmon
• more salt, for salmon
• parsley, minced

Instructions
Pepper Puree

1. Place peppers in a baking dish in the oven at 350°
2. Roast for 10-20 minutes, until skin begins to shrivel
3. Allow peppers to cool, remove stems, then slit open and remove seeds
4. Place peppers, lemon juice, brown sugar and salt in a blender and puree until smooth
5. Transfer pepper mixture to a small sauce pan and warm slightly

Mushroom Mixture

1. Place the oil in a sauté pan over medium heat
2. Add the onion and sauté for 1 minute, then add the mushrooms
3. Reduce heat, cover and cook for 10 minutes

Salmon Preparation

1. Turn oven on to 500°
2. Leave the skin on the fish; rinse and pat dry with paper towel
3. Place fish skin side down on a metal baking sheet
4. Rub fillets liberally with olive oil, then sprinkle with salt
5. Reduce oven temperature to 275°, then put sheet with salmon on lowest rack
6. Roast 8 to 13 minutes, so that centers of thickest part of fillets are still translucent when cut into with a paring knife

To serve, pour the puree and the mushrooms over the salmon. For a fancier presentation, pour the puree onto the plate, and then place the salmon on the puree and top with the mushroom mixture. Enjoy!

My Holistic Health Coach Library

Believe it or not this is my Holistic Health Coach Library (or should I say part of it - the rest of my books are on a shelf behind my desk.) And, some are scattered around my home too.) All in all I have more than 200 books on diet, spirituality, health, career, healing, detoxing, relationships, angels, etc. written by authors from Deepak Chopra, Louis Hay and Doreen Virtue to Drs. Andrew Weil, Mehmet Oz, Barry Sears and many, many more. And, I have read almost all of them cover to cover. As you can see I also have a few other things on my bookshelf - a ceramic cat I picked up on a trip to Turkey, a photo of my Dad and me at a golf tournament, a photo of my husband and me, and some good friends an a trip to San Francisco, a horseshoe, a rock with a hundred mile marker commemorating the trip I took to Utah where I walked 100 miles in a one week, several dog figurines (I love dogs!), and a couple of abstract art objects my brother brought me back from a trip to Brazil.

Just thought I'd share!

Breakfast Really is the Most Important Meal of the Day

Isn't that what your mother always told you? EAT YOUR BREAKFAST!  Being on this cleanse, I now also believe this is so true. And, now that I haven't been eating unhealthy snacks in the evening, when I get up in the morning I am really hungry and crave something healthy. So, for the last couple of days I have made steel cut oats with a few dates and almonds added for a little sweetness, plus two hard boiled eggs and a apple. This really starts my day off right. And, it is nummy! When I have completed this cleanse I am probably going to start many mornings with a healthy shake in my Vita Mix. Here's one of my favorite recipes.

Ingredients:
1/2 cup almond milk (use any milk)
1 scoop of rice (or any non whey) protein powder
1/2 banana
1/4 cup organic blueberries (frozen or fresh)
1/4 cup mixed organic strawberries (frozen or fresh)
1 cup of organic kale
1 tsp maple syrup or Agave
Blend it in the blender and you have a great start to your day!

You could also add a few nuts or some flax seed to the mix. 

Enjoy!

Food is Fuel

Food is the fuel that makes our bodies run. This "fuel" that we put in our bodies really does affect our lives in many ways other than just the calories that this fuel contains. A calorie is not a calorie in my book!  Food affects how well our organs function, our emotions, our energy and stress levels, our memories and much, much more. The "fuel" we put into our bodies is so important in all aspects of living.  What we eat is what our cells are made of, right? So, if we eat fast food and sugar, alcohol and processed foods all the time then that is what our bodies become. A big blog of processed chemicals! Yuck! Besides probably not feeling the best on this type of diet, the biggest effect this type of diet has on our bodies is in the cells we can't even see - causing a host of problems from gastric upset, to dull skin, bad memory, and slow reflexes to a host of diseases. And, this is something that I have always known at least logically, but how good does a piece of pizza or a donut taste?  But, at what cost? Being on day five of my cleanse eating only organic chicken, fish and eggs, and brown rice and a bevy of fruits and vegetables, I am really seeing a big difference in the way I feel. I can't even imagine how I will feel after doing this for 24 days and beyond. My knees don't ache, my skin is clearer, my mind is more focused, and my mood has improved considerably. And this is in only five days!  I don't think that I really ate all that bad before this - I would usually eat pretty healthy during the week, but eat a few things like pizza, pasta and wine on the weekends. Okay, I guess that is pretty bad!  I think that I really get the concept of "food is fuel" now, and I want this “engine” to be at peak performance (it is a Maserati, after all! Haha) so I'm keeping the course. And, I feel great! Not to say that I won't ever eat another piece of pizza or donut again, but if I do I will know that these "foods" (I say this questionably) are not fueling my body.  So, what are you “fueling” your body with?

Smelling the Coffee

I am on my third day of my 24 day cleanse, and so far so good. And, believe it or not I don't really even miss coffee. I thought I would be writhing in pain, tired, grumpy and in an all around funk abstaining from coffee for the duration of the cleanse. After all I was one of Starbucks best customers last year - I hate to admit it but I probably gave them more than $1000 last year as a four plus times a week latte drinker (Chai and Pumpkin Spice in the winter). I  still do love my coffee, but it is good to know that I can live without it! I think my love of coffee, or should I call coffee habit is really just that a habit - a ritual. Making the coffee, savoring the smell the brewing coffee, pouring it into the cup and adding the soy creamer (I graduated from Coffeemate years ago!), and then sitting and sipping it until I'm ready to really start my day - that was the old routine. Well, I have to admit that I still made coffee (for my husband) the last three mornings so I guess I got in part of the ritual. Then instead of pouring my cup of coffee, I made a cup of tea. I didn't linger watching the Today show the last few mornings either - I guess that was habit too. This makes me wonder how much of everything that I do is habit. My guess is that I was on auto pilot much of the time in the past. But, in my quest I am beginning to awaken from the sleep of habit and auto pilot to see a wonderful exciting world full of possibilities, love and joy - without coffee!