Breaking Even instead of Breaking Bad for the Holidays

The holidays are notorious for wreaking havoc on our weight loss and fitness efforts.  Decadent goodies show up at every turn, and our time normally spent working out gets taken up with shopping, decorating, sending holiday cards--you name it.  Many of us just give up during the holidays, thinking, “If I’m going to be bad, I might as well be really bad!”  Other people may swing the other way and attempt to maintain a very strict diet throughout the holiday season, feeling deprived in the process. 

The dynamics of deprivation can mess with our “dieting minds.”  For a lot of people, giving up a specific food that they love may cause them to rebel, then resort to eating all the wrong foods, gaining extra pounds in the process.

A better approach is to fall somewhere in the middle.  Don’t diet, but don’t go crazy either.  Don’t give up exercise totally, but add movement to every day instead. I call this “breaking even” instead of “breaking bad.”  If you can follow this path of moderation it is more likely that you can break even and maintain your current weight.

So if you typically follow a specific diet, take a break from it during the holidays.  Instead, watch your portions and be mindful of all your food consumption.  Eat whatever you want, but in modest portions.  Being mindful and aware of what you eat, eating it slowly and not eating too much helps you be in control of your caloric destiny!

For exercise, instead of keeping to your gym schdule, try walking or jogging whenever and wherever you can.  Take a stretch break.   Make movement part of every day during the holiday season.

 In taking a more balanced approach, giving yourself indulgences without going crazy, making movement  part of every day, you can more easily maintain your current weight and avoid the “Christmas Five” (or ten)!  

For more information on mindful eating:  http://www.nytimes.com/2012/02/08/dining/mindful-eating-as-food-for-thought.html?pagewanted=all&_r=0

Good Words are Good Medicine

A  friend of mine ended up in the hospital recently, finding himself faced with some serious health challenges.  During the first few visits, I started to notice how us “visitors” were unintentionally bringing our friend negative energy.  We constantly talked about his current condition in his presence, the negative aspects, etc.  Even though our friend was somewhat sedated, I believe he could still hear and “take in” what was being said.  Wanting to reverse the trend, on my next visit I brought a card with an affirmation on it.  At that time, my friend was less sedated and able to converse.  I explained to him what an affirmation is and how good words can be good medicine, and that a positive attitude is just as important to contributing to healing as drugs and other types of medical care.  I then looked into his eyes and read him the affirmation:  “Every cell in my body is alive with health and energy.  My immune system is strong.  My body has a remarkable capacity for healing.  Every resource I need for my healing comes to me.”  I told my friend I would leave the card with him and that every time someone visits him, I would like him to ask the visitor to read the affirmation to him.  My friend did so, and over the next few days we watched his attitude, and along with that, his health start to improve. I believe that “good words” can contribute to good medicine.  It certainly can’t hurt.

The power of the spoken word is tremendous. Keep it positive – your body will thank you!

For more information on studies being conducted about positive thinking, follow the link below:

http://www.theatlantic.com/health/archive/2012/04/how-the-power-of-positive-thinking-won-scientific-credibility/256223/

How old would you be if you didn't know how old you are?

The above question is a quote that’s been around for awhile, attributed to Satchel Paige.  At first this quote might make you chuckle, but it really is a great question to ask yourself.  Overall, do you feel younger than your chronological age?  If so, kudos to you and keep up the good work!  But if, like most of us, you feel your age, or maybe even older than your chronological age, take a look at this article which talks about the concept of Blue Zones - http://health.howstuffworks.com/wellness/aging/anti-aging-tips/blue-zone1.htm

“Blue Zone” is a concept used to identify a demographic and/or geographic area of the world where people live measurably longer lives, as described in Dan Buettner's book, "The Blue Zones: Lessons for Living Longer from People who Lived the Longest." 

In a nutshell, the behaviors of people living in the Blue Zones embody these characteristics:  Cut calories, engage in exercise, avoid meat and processed foods, eat to 80% full, drink alcohol in moderation, be involved with a community and keep close ties with friends and family.  On their own, each of these characteristics are not new news.  But studies show that when combined, the synergy achieved can and does contribute to longevity in these Blue Zone communities.

As a health coach, I’ve developed a “Six Pillar Plan” to help you analyze your strengths and areas of improvement in the behaviors that promote longevity.  You can contact me, stellarcoach@gmail.com, for a free 20-minute introductory consultation to learn more.

USE YOUR INNER PHARMACY AT FIRST SIGN OF COLD AND FLU:

So, despite your best efforts, you’re feeling like you might be coming down with something.  Instead of reaching for conventional over-the-counter cold medicine, try accessing your “inner pharmacy” by using some of these natural approaches to immune support and healing.  Below is my tried and true arsenal to promote prevention or quick recovery:

1. Eat raw garlic.   Ewwww.  But what about my breath?  At least your friends won’t get your cold, since they will be steering clear of the garlic odor.  Seriously, the sulfur compounds in garlic have a natural antibiotic effect.  WebMD touts garlic as an immune-boosting superstar.  Recommended method of consumption – one fresh, finely diced clove sprinkled over lightly buttered bread.  There, don’t you feel better already?

2. Keep nasal and throat passages moist.  Many over-the-counter flu and cold remedies dry out the nasal passages, causing them to swell, and making it even harder for mucus to drain.  Use a saline nasal spray and gargle with salt water to clear and clean the passages.

3.  Take probiotics.  Did you know that 75% of your immunity resides in your lower intestine?  Populate your digestive system with the good bugs to keep the bad bugs at bay.

4. Reduce sugar and alcohol.  This is the most important time to eat healthier – chicken soup is your friend.  And sugar is not.   Current studies have shown that consuming sugar suppresses your immune system. Give your body the proper fuel it needs, lean protein and healthy vegetables, to spur rapid healing.

Breezing through Cold and Flu Season

Here are some tips for staying healthy through flu season with a natural, non-pharmaceutical approach.  The jury is still out on the flu vaccine and I will not be discussing the pros and cons of the vaccine in this article.  I do recommend you read the latest research and decide for yourself regarding the flu vaccine, so you can decide what is right for you.

FLU AND COLD PREVENTION:

1.        The number one tactic to avoid the flu is to wash your hands, often and thoroughly.  Wash for at least 20 seconds, using lots of friction (studies show that friction is even more important than the soap or water temperature).  Try not to use antibacterial soap every day, if you can, as anti-bacterial soaps kill the good bugs along with the bad, causing you to lose your natural defense barrier.  Check out this article on antibacterial soaps to learn all the reasons why you might consider reducing or eliminating them from your routine -- http://www.webmd.com/health-ehome-9/antibacterial-soap-cleaners.

2.       Break the habit of touching your eyes, nose and mouth.  This can be a hard habit to change, but breaking this habit is a simple way to reduce the chances of coming down with a cold or flu.

3.       If you are the type of person that seems to catch every bug that comes your way, consider adding an adaptogen to your diet, such as maitake mushrooms.  Adaptogens can help your body build immunity.  You can also take the astragalus herb to boost your immunity – be sure to consult with your physician before taking any supplements.

4.      It may sound silly to you, but try changing your attitude about flu season.  Consider not buying into the collective consciousness of flu season.  Tell yourself, “I don’t do the flu.”  You will be amazed how much affect your attitudes have on your body.

5.       Exercise aerobically on a regular basis.  Some studies show that exercise, especially exercise that causes you to sweat, helps keep stress levels down and immunity up.

Tune in next week for tips on how to manage the first signs of cold or flu.

Living Healthy - Living Aloha!

I recently read an article,  5 Hawaiian Words to Redefine Health, Happiness and Power that describes aspects of the beautiful Hawaiian culture in which people continually strive to respect  the land and its people.  Health and well-being are intrinsically woven into the fabric of the Hawaiian life.  As you will read in this article, the word Aloha is much more than a greeting--it is a way of life.  It is no wonder that Hawaii is touted as the happiest state in America Hawaii Happiest State in America 2013.

Our attitudes and mind-sets play a tremendous role in the health of our bodies.  We can be pristine about what we eat and how we exercise, but if our minds are consumed with worry, fear and doubt, all our good health efforts could be for naught.  The mind-body connection is becoming more recognized  in mainstream health care these days.

Research from the Harvard School of Public Health (first reported in 2001) links a more optimistic outlook with a lowered risk of heart disease in older men and University of Pittsburgh researchers report that optimistic women have less thickening of the carotid artery walls. TheWomen's Health Initiative Study (first reported in 2009 in an American Heart Association journal) suggests that a positive mental outlook is associated with reduced evidence of coronary heart disease and total mortality in postmenopausal women.

We can take a lesson from our Hawaiian friends and start to incorporate less “high tech” and more “high touch” in our  lives, by stopping to catch a sunset, smile at a stranger, or perform a random act of kindness.

If you find yourself having difficulty managing stress, I can teach you mind-body stress management techniques that can help shift your attitude in a better direction, thereby influencing better health.

Aloha and olakino maika’i!

My Wellness Coaching Philosophy

I would just like to share with you my foundational beliefs that are part of my health coaching practice:

1. ROOT CAUSE.  My goal is to help you have the best diet, exercise and stress management habits possible, so you can work to eliminate some of the root causes to many chronic issues we all suffer, such as excess weight, high blood pressure, high cholesterol and diabetes.

2.  LESS IS MORE.  I do not sell products, and I believe that we should get the majority of our nutrition from fresh, whole foods.  I do believe there is a place for supplements, herbs and even pharmaceutical drugs, but they are not the first thing we should reach for.  I can help you break bad habits that you have fallen into with regard to managing stress and pain.

3.  FRESH FOOD.  The more fresh, whole, organic fruits, vegetables and grains you eat, the better your health will be.  You don't have to give up desserts or potato chips, but you do need to change your ratios, so that you eat more of the good stuff and less of the bad stuff, until eventually those "bad" foods are an occasional treat.

Accessing your "Inner Pharmacy"

I first heard the term “inner pharmacy” when watching a Deepak Chopra video on healing the body.  In Ayurvedic medicine, an ancient form of medical practice originating from India,  accessing the inner pharmacy applies to using all your senses in the process of healing.  For a complete description of Ayurveda:  http://nccam.nih.gov/health/ayurveda/introduction.htm

In my coaching practice,  I use the term “inner pharmacy” to apply to our mindset and ability to leverage your body’s natural ability to heal itself.  Our bodies are amazing self-healing machines.  Every 3-4 days your stomach lining regenerates, your body creates and replaces skin cells every 27 days, and several million red blood cells are replaced every second.  The better we can get at supporting the body’s own ability to heal itself, the more quickly we will heal and the longer we will stay in a healthy state.

 

Some ways to support your body naturally are to develop healthy habits in dealing with stress, exercising as a way of life, and using food as medicine.   When I have a headache, I don’t immediately reach for aspirin.  I check in with my body to see if I’m dehydrated, hungry or under stress.  Then I can either meditate, eat, drink water, or use supportive herbs to lessen the pain.

That’s not to say that I am against modern medicine and drugs as there is definitely a purpose for these things, but probably not as our first choice or “go to” for every little ache and pain we have.

As a health coach, I believe in an integrative approach to health, incorporating both allopathic and alternative methods of healing.   When we equip ourselves with all the tools we can to support our best health,  we are more confident in our ability to heal.

Four Principles of Holistic Medicine

1. Promote unconditional love for one's body
2. Address the needs of the body, mind and spirit
3. Integrate conventional and complementary therapies
4. Balance attention to relief of symptoms with treatment of root causes

Welcome to Stellar Health Coaching.

Have you sometimes envied people who seem to have "perfect" health?  They are vibrant and fit, bursting with energy and high on life. Well we all have the ability to obtain optimum health.  Good health is our natural state, and our body has an amazing capacity to heal itself, if we learn how to support it, fuel it properly, and give it the proper self-care.

As a wellness coach, I will be your guide and ally in obtaining ideal health.  I will help you establish a clear vision and goals, educate you and support you in your journey to optimum health.

If you are struggling with chronic health issues, have a need to drop some weight or shift your attitude and habits around health and wellness, then coaching might be just the thing for you.

Contact me at stellarcoach@gmail.com for a free 30-minute introductory session to learn more.

I look forward to hearing from you!