Life Doesn’t Come with a Remote, You Have to Get Up and Change It!

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I went on an overnight girl’s getaway to the King Arthur Flour Co. in Vermont a few weeks ago and we had a great time. King Arthur Flour has a nice big assortment of gluten free items for those who need it or desire it; they also have a nice little restaurant with many healthy choices to choose from, we had interesting leafy green salad combinations and of course one of their delicious freshly made rolls. If you’re from New England or in the area I recommend checking it out!

While in VT we made a few fun stops along the way. One great little big store called Dan & Whit’s General Store was right next to the Norwich Inn, where we stayed, fun place to shop! On our way home the last day of our stay we stopped in Quechee Village where there are a few interesting shops. One of the shops had an assortment of country and traditional type trinkets and one of such items was a long, thin wooden sign that read, “Life Doesn’t Come with a Remote, You Have to Get Up and Change It”. Perfectly stated I thought! So, if you’re unhappy with some aspect of your life, it’s up to you to change it. You actually have the freedom of choice to do so, how cool is that?!

Too often we feel stuck with no direction and it brings us to a point where we feel depressed, lost and frustrated. If you can rise above your personal road blocks and let go of any self-loathing you may be harboring, you can move forward into better circumstances. Maybe you’ve been wanting to lose that last five pounds or the first fifty, maybe you’ve wanted to switch jobs, or move to another location, end a relationship that isn’t working out – you know what your own personal big change is… well, the good news is, you can! You can make those changes; no one and no thing will do it for you. You’re in control; you’re in your own driver’s seat so shift gears and get going! Need support or guidance, I can do that, call me, let’s work on creating your happiness together.

 

Habit #8 – Yoga Daily

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I began practicing yoga a few years ago and while I don’t take a lesson as often as I’d like, I have enough yoga to be able to practice at home daily. After a yoga lesson I always feel calm, renewed and free from negativity.

New Habit # 8 is to practice yoga daily.

Yoga can be practiced at so many levels including body, mind, internal organ workouts like breathing and glandular health…

I will practice yoga daily somewhere between 10 minutes and 60 minutes. I will change it up according to time I hvae made available or how I feel physically, mentally and emotionally.

Yoga- a state of permanent peace in order to experience one’s true self; physical postures of yoga are used to alleviate health problems, reduce stress and make the spine supple in contemporary times. Yoga is also used as a complete exercise program and physical therapy routine.

One Plate

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A few years ago I read a book written by Don Gerrard called One Bowl which leads the reader through mindful eating that nourishes the body and spirit; it’s a good book and worth reading if you’re working on understanding why we relate to food in the ways we currently do.

While I work with clients on a daily basis around their eating and lifestyle habits I think of the concept of one bowl. The majority of people I have either worked with, talked with or socialize with overeat, myself included much of the time. Why do we overeat? I can tell you that most of the times I overeat is merely because it tastes good and that sometimes it’s the pure enjoyment of the atmosphere, even at home, that keeps me at the table going in for seconds. I don’t do this every day/night but I take more than I need more than I prefer.

People overeat for many reasons. Some overeat because they eat out where most restaurant servings are enough to feed two people – an entire family of four and were taught from a young age to “clean your plate”. Others find that eating is their only enjoyment for the day, or some feel hungry even after consuming an entire meal; boredom, depression, loneliness, anger, sadness, self-pity, frustration, giving up and so many more emotions are reason why people overeat.

Those who feel hungry shortly after eating are often eating the wrong foods which leads to their body searching for proper nutrients – their mind is tricked into thinking they’re hungry. Eating too fast can lead you to overeat too by not tasting the food you’re eating nor giving your brain time to register that your body is being fed.

All of these habits bring me to my idea of “just one plate’. If you have a habit of eating more than your body actually needs and you’re frustrated that you’re either putting excess weight on or just not losing what you want, then I challenge you to having just one plate at every meal. Don’t cheat either, use a plate that is 7-8” in diameter – if you don’t own one, pick one up and make it your ‘one’ plate.

Take the challenge. Be good to yourself, your body will thank you in many ways for it!

Feel free to share your challenge experience here.

Time, where have you gone?

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Time has surely slipped away from me and for no good enough reason! I find myself busy with menial projects, with important projects, or just goofing off then when I look at the clock or calendar I realize that another week and another month has passed by.

Do you ever feel this way? Do you find yourself justifying your projects or your goofing off? How do you feel in the end? Do you shrug it off or beat yourself up over it?

My advice; notice it, own it and learn from it then move forward. I think in the past year my greatest motto has been move forward.

Let’s talk about move forward. Why should we do it, how can we leave the past behind?

Why? Because our past might have served a purpose once but it doesn’t always continue serving us; in some circumstances it might but only hold on to it if it brings pleasure not pain.

How? Well, that part might be a little more difficult for some, it all depends on the circumstance and depth of the past memory. Every one of us and each of our experiences are unique to us even when they are similar to someone else’s experience and we all perceive and receive them differently. That is what makes us special in our unique way.

A few important elements of how to leave the past behind are first to decide that it can’t follow you any longer and believe it with all your heart. You must also acknowledge it and view it from a neutral standpoint instead of an emotional one…this may take work but with perseverance it will come. Finally, you begin seeing what is in front of you rather than what you’ve been dragging behind you and over time you let go of what’s dragging and accept where you’re going or even see more clearly where you can go. Soon, you find that the past is just that and the future is wider and brighter.

Going through the motions as opposed to feeling the actions of what you’re doing helps you to enjoy each day without losing a step. Don’t let time pass you by without grasping what you truly want from life. Stop, see, listen, learn, find a direction and go!

Spring Cleanse 2014!

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Each year I run two cleanses, Spring and Fall and my spring cleanse for 2014 is coming up quickly and in perfect timing!

The past winter has been a long, cold, snowy one for most of the U.S. and spring is trying to push its way through but old man winter is putting up a grand fight; yesterday the temperature was in the high 60’s and even low 70’s here in the northeast but this morning we woke up to an icy snow coating the ground and spring flowers!

Doing a cleanse is a great way to clean the gunk out of your organs and reboot your system. It can leave you feeling refreshed, rejuvenated and re-awakened with a brighter outlook on life. A cleanse is different from a fast in that you can actually eat food as well as drink plenty of rehydrating, detoxifying liquids. A cleanse allows you to leave your house, go to work, play or whatever else you may have going on as long as you plan ahead by taking foods that are allowed along with you on your activities.

A cleanse of this level can safely and beneficially be done several times a year and even once a month if you feel inclined, it’s safe, it doesn’t deprive [too much ;)] and it’s pretty simple to follow.

If you’d like to know more on how you can cleanse, let me know and I’ll be happy to share with you!

In good health, long life and full happiness…gain momentum and keep it going forward!

Habit # 7 – One plate is enough

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I’m still working on #6, reviewing and doing 1-5 as well as an added habit #7, one plate per meal. I am a huge fan of going back for seconds especially if the food tastes good and fresh. I justify my actions by saying it’s healthy, it’s all veggies or lean or whole grains or that I’ve been ‘good’ lately, whatever that means. The truth is, I don’t actually need more food, I just want it. I have realized that I don’t want the moment of gathering to end, even if it’s just a gathering of two of us. Too often, we as a culture are herded in and swept out quickly not allowing ourselves to taste and enjoy the food and mealtime we are given. On average I believe we spend 15-20 minutes eating and often not even sitting at a table.

My habit # 7  is to fill my one smaller plate, eat slowly, enjoy mealtime & conversation and not go back for seconds.

Habit #6 – Review & Do 1-5

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Reviewing things you’ve learned or created is a healthy habit to practice. Often times we set out to do a particular thing but find ourselves halfway committed or falling in and out of practice with it.

My intention for this year is to adopt 26 new and good habits and since I’m a little behind in posting and committing to adding new ones, I thought it necessary to review what I have added and to be sure I’m practicing them. Upon looking back, I realize I’m only half ‘in’ so I will mindful(ly) practice each new habit, # 1-5.

1- Drink more water, add lemon – Assessment: [doing well with this habit]

2- Use a smaller plate or bowl for meals – Assessment: [75% of the time]

3- Meditate daily – Assessment: [20% of the time-will diligently increase to 5 minutes each day]

4-cycling 3-6 days/week – [0-1 day/week will work on getting at least 10 minutes 3 days/week]

5- Get moving – [100% of the time, always up finding things to do – need to make sure I’m getting work done as well]

This is how I see my intentions being met. I realize that my focus is more on my clients’ successes and I love that, but I must also show how it can be done.

Until next time, pick one new habit and work diligently on having it become second nature ;)

 

 

Shepherd’s Pie the Initiate Wellness Way

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Shepherd's pie cooked                    Shepherd's pie plated2

Who doesn’t love a comfort meal? Shepherd’s Pie might not be an elegant dish or a comfort meal for some but for me it is, especially the way I make it.

I love changing up my recipes depending on my mood or what I have on hand. Today, although it’s the day before the arrival of spring, it’s chilly so this simple and quick dish is dinner.

I hope you give it a try; if you like it or dislike it, let me know in a comment below!

Initiate Wellness Shepherd’s Pie

1 lb. ground turkey breast

4 medium carrots, chopped/diced

1 large onion, chopped

3 stalks celery, chopped

1 -2 cloves garlic, chopped

1/4-1/2 cup quinoa (optional)

2 cups frozen corn

1 tsp. dried basil

1 tsp. Bell’s seasoning or a mixture of thyme & sage or whatever you like best

1-2 tsp. salt

1/2 -1 cup water for simmering mixture so it doesn’t dry out

1/4 tsp freshly ground black pepper

(I never measure spices unless I’m baking so amounts are estimates)

1 head of cauliflower, washed & stems removed

olive oil for drizzling and for cauliflower mashing if butter is not preferred

Brown turkey, add remaining ingredients except cauliflower and pepper.

While the mixture is simmering, put whole head of cauliflower into a deep pan, add 2″ water and steam until soft. Remove from heat, drain, sprinkle with a little salt and drizzle of olive oil or 3 TBS. butter and mash entire head in pan until it resembles mashed potatoes.

Add pepper to turkey and transfer turkey mixture to a casserole dish, spread cauliflower mixture evenly over top, drizzle with olive oil and bake at 350° for 35-45 minutes.

For a vegetarian version, substitute turkey with black or white beans added after the vegetables have softened down, just before transferring to casserole dish. Use 1 lb dried beans, soaked and simmered until soft or 3 cans, rinsed well.

Healthy Shepherd's Pie filling  Mashed cauliflower  Shepherd's pie cooked

#1-filling, #2-mashed cauliflower, #3-ready for the oven!

Habit # 5 – Get moving every hour

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I used to stand up at work all day when I was cutting hair and I loved it; now that my work involves a lot of sitting at the desk I need to get up and move around. Sitting isn’t one of my favorite things to do so I make it a point to get up every hour on those days when I’m stuck behind the desk and release energy.

Some of the things I might do is dance to the radio, climb my stairs a few times, ride my stationary bike for 3-5 minutes and because the weather is getting nicer I play with my two pups outside; it benefits them as well as me.

Getting your body to move is important in keeping fit and eliminating stiffness and physical or mental stress as it helps release negativity.

#5 – Get Moving!

Habit #4 – Cycling

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I decided that I need to get moving! Winter is sort of long and messy where I live so walking, cycling, hiking etc. outdoors is a challenge. I decided to invest in an inexpensive stationary bike that both of us (significant other) can use. We did a little research and chose the Schwinn A 10 Upright.

My new habit will be riding this baby at least 6 out of 7 days without an end in sight! I plan to ride for a lifetime, indoors and outdoors!

Here’s a link to the exact model I bought: http://www.amazon.com/gp/product/B00D4LEG4S/ref=oh_details_o02_s00_i00?ie=UTF8&psc=1

What type of physical exercise do you enjoy? What exercise do you get daily? If none, What would be your favorite choice?