Relationships To Yourself And Others

Relationship is the way in which two or more concepts, objects, or people are connected, or the state of being connected. If we exist, we are in relationship, whether it be to ourselves or others.  The body needs life force (prana) to exist.  Our existence is a relationship between matter (our body) and spirit (our soul), and the prana (life force) connects these two entities.

People with a low prana tend to be weak, lack energy and are in poor health either physically or mentally.  Maintaining a good physical routine and doing meaningful work and activities help cultivate prana. Sometimes it is difficult to do the 'good' things needed to build prana because of the relationship we have with our self.  We may neglect our physical and mental health by over doing work and/or indulgences, not listening to what our body/mind really need.

In our interpersonal relationships with others we may also neglect to listen or understand what another person needs.  It is easy to become myopic and only focus on our needs.  When we are able to understand what are our needs and another's needs, we can interact better in relationships. We are less prone to miscommunication and grudges.

Having the ability to introspect and assess our personal point of view and another's point of view, allows us to manage conflict and become closer through understanding each other.  This ability needs to be cultivated because it is easy to simply react to conflict or discomfort rather than choosing to act more caring to ourselves and others.

Recently I read a wonderful book that teaches this skill through stories and examples.  The stories model situations in an enjoyable and subtle way.  The insight gained comes through compassion for others but it is very effective. I highly recommend the book for people of all ages to improve on all of their relationships. Ellen Gendelman is a licensed psychotherapist and she wrote this special book, "When Ice Cream Is Not Enough" and it is available on Amazon.

Stay healthy & well,
Lisa

How an Ayurvedic Herbal Staple Helps Depression

For better or for worse depression is on the rise today. Depression has become the leading psychological disorder in the western world.  It affects all age groups, but it is especially prevalent among teenagers. At the rate depression is increasing, it will be the second most disabling condition in the world by 2020.

While depression is personal and individual, a common element is some cases of depression is inflammation, specifically gut inflammation. Further, even low grade chronic inflammation is being linked to depression. Researchers at this point are not sure what came first the chicken or the egg.  Meaning, depression and mood disorders can cause inflammation in the body. Conversely, body inflammation can be a risk factor or cause of depression.

Inflammation is clearly not something we want and is bad for both the body and the mind.  Curcumin, the active ingredient in the Aurvedic and Indian spice turmeric, is a polyphenol with an amazing amount of therapeutic activities, including antioxidant, anti-inflammatory and anticancer effects.  Studies are finding the use of curcumin to help alleviate inflammation and depression.  One study even used curcumin with anti-depressant drugs and found curcurmin to be an effective choice for treatment of depression.

Ayurveda uses turmeric in food spice blends and herbal supplements because of its incredible healing properties.  Eating real food in its natural state helps with nutrient assimilation.  If one wants to use curcumin in supplement form, make sure it has been optimized for maximum absorption.  Many supplement companies submit themselves to third party testing and clinical trials to prove their quality and effectiveness.  When using curcumin, it is a good idea to use a reputable product.

While supplements are and can be helpful in treating our ailments, lifestyle changes are necessary too.  A supplement can jump start recovery, but our bodies need balancing. Otherwise, the root cause of the inflammation or other illness will continue to weaken our health.  An Ayurvedic health practitioner or Holistic Health Coach can help with making lifestyle changes.

Stay healthy & well,
Lisa

Podcast Interview On Filling Your Soul

I had the opportunity and privilege to be a guest on the Purposeful Living Podcast with Leah Ruby! She has many wonderful podcasts that help people feel positive, move forward and learn insights.

Here is the link to our interview:

http://traffic.libsyn.com/fillingyoursoul/LREpisode20.mp3

I hope you enjoy and gain from it.

Stay healthy & well,
Lisa

How Boring, Repetitive Chores Will Make You Happy

The concept seems impossible. How can boring and repetitive make you happy?  The answer is mindfulness. Mindfulness is the quality or state of being conscious or aware of something.  Yes, you are aware that a certain activity like washing dishes or vacuuming is boring and repetitive, but how can it make you happier? The point of being in the mindfulness mental state of focusing on one's awareness of the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, is a therapeutic technique.

Most of the time these household chores are time killers that have to be done.  They are usually rushed through with great irritation and stress.  Your mind is racing and you may even become anxious or agitated.  Yet, what if the time needed to do the dishes and vacuum were viewed as time for mental rest?  These times can be a way to relax and slow down our usually busy, overactive mind.  If we approach the chores with mindfulness, where we focus on breathing, being present in the physical action, let our thoughts come and go without getting hooked into them  and noticing the smell and or sounds around us, the time can be a meditation or break for us.  It gives us the time needed to recharge and rest.  There is no place to be but here in the chore and you can take the time to re-frame your thoughts into a more positive and productive place.

A recent study had two groups washing dishes. One group read a descriptive statement about dish washing. The second group read about the benefit of mindfulness during dish washing.  The mindful group increased their feelings of inspiration and joy by 25% while lowering their level of nervousness by 27%.  An additional study taught children how to be mindful during yoga poses, and these children had solid benefits of  improved classroom behavior, paying attention more, increased self-control, more participation in activities, and displaying caring and respect for others.

Mindfulness in virtually any mundane activity seems to serve as a simple way to reduce stress and improve your mental health.  Bring on the boring and see how much better you feel.

Stay healthy & well,
Lisa

Ayurveda Explains Why Parsley & Thyme Help Fight Tumors & Regenerate the Brain

Herbs and foods are classified for their therapeutic effects according to their energetics in Ayurveda.  It is the taste and its effect on a person's body or illness type that determine whether a food or herb is healthy or helpful.

A recent study had found that parsley and thyme are apigenins, which are natural phytochemicals found in fruits, vegetables, spices and herbs that are thought to reduce or kill tumors.  New research has found the herbal apigens of parlsey and thyme to help the formation of brain cells and strengthen connections between them. The researchers felt these apigenins show promise as a treatment for numerous neurodegenerative disorders, like Alzheimer's disease and Parkinson's disease.

The taste of both parsley and thyme are pungent and heating.  The pungent taste is used to stimulate and improve digestion.  It is also used to purify and cleanse the body (can be a germicidal and vermicidal) .  Additionally, it is thought to improve mental clarity.  In excess, pungent can cause excessive sweating, weakness and burning sensations in the body (like an ulcer).

The pungent taste reduces or kills tumors because of the heating quality which breaks down toxins and purifies the body.  The pungent taste also has the ability to give clarity as it clears away the impurities. This is why it is helpful in neurodegenerative diseases such as Alzheimers' disease that is found to be associated with some life style factors like dietary habits, high blood pressure and high cholesterol.  Parkinson's disease is also thought to be associated with an environmental factor of toxic build up.

While the use of herbs and foods like apigenins is promising and a positive direction in the medical field, it is also a very accessible tool in our lives.  We don't have to wait for illness or disease to eat according to a food's taste.  Using food and herbs therapeutically and tailored to one's body type promotes health and well being in a natural, low cost way.

Stay healthy & well,
Lisa

Standing Up To Obesity

Did you know that there is an Obesity Action Coalition?  It is a national non-profit organization dedicated to giving a voice to the individual affected by the disease of obesity and helping individuals along their journey toward better health through education, advocacy and support.
Obesity is a condition that is associated with having an excess of body fat, defined by genetic and environmental factors that are difficult to control when dieting. Obesity increases the risk of developing related conditions such as diabetes, hypertension and sleep apnea, and more. Many people are affected by obesity and are not aware of it.

Obesity is more than just a plain weight loss issue.  It is a health condition that develops over time.  There are many causes that directly and indirectly contribute to obesity. Behavior, environment and genetics are among the main contributors to obesity.  Behavior involves the food choices we make and our physical level of activity.  Environment is the family, work or social attitudes and life style we associate with.  Finally, genetics is the inherited physical (and emotional) characteristics we received from our parents and family tree.

Generally, the choices we make affect the health of our body. To make good choices, it requires effort and commitment.  We can make the ability to choose easier when we make the desired behavior a habit.  It simply becomes a part of what we do.

One behavioral habit that cuts the risk of obesity (without even dieting!) is standing.  Standing a quarter of the day cuts the risk to 32 percent and standing half the day cuts it by 59 percent. While exercise and good food choices would help cut the risk of obesity even more, standing is still an important tool.

Standing up also has the meaning of defending and/or taking action for what you believe in. Standing up to obesity is literally and figuratively a great way to start to eliminate this widespread health risk from your life.

Stay healthy & well,
Lisa

Science Shows How Your Birth Month Predicts Your Health

Astrology and Ayurveda have always taught that the time that you are born affects your physical and emotional being.  Astrology is the study of the influence that distant cosmic objects, like stars and planets have on human lives.  We calculate the time and seasons by a solar calendar.  Each day the earth and other planets orbit around the sun. With this orbit the light of the sun varies each day (depending on the tilt of the planet).

In astrology the sun represents the self, one's ego and personality.  It shows the uniqueness of a person.  The position of the other planets add more details about a person.  There are people who hold by Astrology, but there are others who think it is meaningless.  Personally, I find it to be an excellent way to study one's personality and get to know one's strengths and weaknesses.

Some scientists have tested the idea that one's birth month or season they are born in affects one's personality and health.  In both types of studies, there has been a correlation to the birth month and season to these aspects of a person.  People born in the winter tend to be less irritable but can be prone to depression.  The summer season people tend to swing in their moods and be more positive.  People born in May had healthier dispositions but those born in March or April tended to be at a higher risk for heart disease.

Ayurveda labels seasons as belonging to three basic types: Vata (late fall and winter), Kapha (late winter and spring) and Pitta (summer and early fall).  These three types have certain personalities and health issues.  People are usually classified into one of the types (doshas) or a combination of types.  Ayurveda uses the doshic system to help bring people back to balance so they can shine with their unique positive qualities.

While Astrology and Ayurveda have been around for many years and seem to lack modern scientific basis, these studies show there is something substantial and useful to them.  As human beings we are never trapped in our types-we always have the ability to choose and overcome our predispositions.  Yet, knowing our dispositions can help us succeed in making the choices to overcome the negative aspects and potentialities that we have.  However, the positive traits with which we are endowed also need to be actualized and acted upon.  Use the scientific studies, Astrology and Ayurveda for guidance but always remember they are only potentialities not the final word.

Stay healthy & well,
Lisa

What Does Oprah Smell Like?

This is a very funny and intriguing question that the new "Late, Late Show" host James Corden asked the singer Jennifer Hudson in their Carpool Karaoke segment together.  In Carpool Karaoke, Corden drives in the car with his television guests and sings karaoke style while asking fun, informal questions.  It is a popular segment according to the press, and I have never seen it.  Just reading about it makes me laugh.

Smell is a primordial power of emotions, memory and decision making.  Ayurveda and science have long held that it influences people on a subconscious level.  Some businesses today are trying to trademark certain scents so they will be associated with their special product or brand.  It is all about the money and chasing after the consumer's dollar. 

There is an issue of whether a smell can be quantified enough to be a trademark, but that can be decided by lawyers and courts.  I am more interested in using an idea to make my life and other people's lives better.  Aromatherapy is a powerful healing modality that can help you on an emotional and physical level.  Ayurveda recommends different oils based on their energetic qualities being suited for a person's body type.  To go deeper into spiritual and emotional healing, I have been training in the art of Spiritual PhytoEssencing which uses customized oil blends to address deep healing work in people. The goal of the individualized blend is to overcome the estrangement between the self-conscious personal self (the person we act like to fit into other people's expectations) and the higher self (the unique purpose and being that we were meant to be).  In life we have many obligations and responsibilities, and these can overwhelm us to the point that we ignore what our special contribution is. The customized blend brings harmony into this area.

Yes, Oprah has a smell, as does everyone else.  It is the trademark that cannot be quantified but it is powerful and meaningful.  How does that smell?

Stay healthy & well,
Lisa

Are You Really Feeling It Or Is It The Music?

Music is a universal, cultural phenomenon.  People all around the world and throughout history have used it to evoke emotions (like joy, comfort or sadness), regulate mood and energy (just like people use caffeine or alcohol), enhance physical performance (think athletes or surgeons) and increase cooperation (kind of like armies and cheer leading).  Ayurveda uses music as a therapy for relaxation and sleep because it has a healing impact that affects our consciousness.  There is a traditional favorite known as 'The Rain Melody.'  Ayurveda recommends one only expose themselves to uplifting, pleasant music because of its physiological impact on one's health.   Music is also a popular, lucrative industry because people enjoy it and use it frequently.

A recent scientific study has found  music can increase feelings of interest and attraction among single males and females if it is playing in the background at a couple's initial meeting.  Japanese singles were split into two groups.  One group had background music and the other group did not when they were meeting for a party designated for finding a marriage partner (gokon party for konkatsu).  The participant couples who had the music for their first meeting rated each other higher for positive personality traits than the ones who did not.

One might argue that music is giving a false impression and should not be used when making important decisions.  I hear that. But sometimes it is nice to know we can flip on our happy switch without resorting to drugs or alcohol.

Stay healthy & well,

Lisa

Can Changing A Bad Habit Be Just A Dream And A Sniff Away?

Change is really hard. There are some people who find change so hard that they will not even consider the need to make a change.  Others may acknowledge the need to change something in their life, and they may even want to change, but they find making a change too overwhelming.  Especially today in our busy, hectic lifestyles, making a change requires time and energy that we do not always have.

As a holistic coach, I specialize in walking people through the process of change one step at a time.  However, many times people feel like they are not doing it right because the old habits some how feel more comfortable for a period of time.  This is completely normal and it will pass.  Old habits and beliefs have become a part of us and the subconscious mind is lazy and relies on them.

What if you could reprogram the subconscious mind?  What if it could be done easily while you sleep? No, I am not selling you anything.  Exciting new research has found that people can strengthen their ability to break bad habits by reprogramming the subconscious mind to make new associations with a habit, which in turn allows one to change a habit more easily.  The researchers exposed smokers to pairs of smells while they slept.  For example, cigarette smell was paired with the foul smell of rotten eggs.  The smokers did not wake up during the experiment and had no memory of the process.  These smokers did report smoking less the next week.  Interestingly, the smokers who were awake and were exposed to the smell pairing did not smoke less.  During sleep, people dream, and the dreaming serves as emotional and learning processing and consolidation.  There is no conscious knowledge of this, but we need it for physical and mental well-being.  This is one of the reasons sleep is so crucial for our health.  In the experiment the smokers were exposed to the smells while their brains were undergoing this process and had the capability to learn in this unconscious state.  The sense of smell affects the brain and the brain was more receptive to the smell pairing message during this time of sleep.  When one is awake, there can be a conscious resistance to learning from the subtle sense of smell.

The opportunity to learn new associations when we sleep and improve our life by making better choices is fascinating.  More importantly, it is a tool that can be used to help us create the life we want to live in a relatively easy way.  It is also a reminder that everything we are exposed to affects us in some way.  Smells during sleep impacts our mind without us being aware of the process.  Therefore, we should choose the things in our environment with great care.

Stay healthy & well,
Lisa

Why You Need a Side of Magnesium With Your Calcium

Osteoporosis is one of the leading health issues for both women and men as they age.  Magnesium is an important mineral that should be taken with calcium to make the calcium more bioavailable.  Calcium supplements are taken by many people and there is calcium added to many packaged foods.   Yet, osteoporosis still remains a big health problem.  Multiple studies have shown that higher magnesium intake is associated with a higher bone mineral density in both men and women.  Magnesium's role in bone health is in its influence of the activities of both osteoblasts (cells responsible for bone formation) and osteoclasts (the cells that break down your bone).  Additionally, magnesium affects the concentrations of both parathyroid hormone and the active form of vitamin D, which are major regulators of bone homeostasis.  Plus, women with osteoporosis have lower serum magnesium levels than women without the disease.  It appears that magnesium is crucial for bone health. 

I would be remiss if I only mentioned that magnesium is just good for your bones.  Magnesium plays an important role in heart health and much more.  It helps your body's detoxification processes, which means it aids in preventing damage from environmental chemicals, heavy metals, and other toxins.  It also helps with migraines, slowing down the aging process, establishing normal heart rhythms, easing premenstrual syndrome, preventing colorectal tumors and ameliorating diabetes.

The wonder mineral magnesium can be found in green leafy vegetables like spinach and Swiss chard, avocadoes, beans, nuts and seeds, like almonds, pumpkin seeds, sunflower seeds, and sesame seeds. Please check your calcium supplement to make sure there is close to a one to one ratio of magnesium to the calcium.  Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is usually considered the best choice for those who are trying to correct a deficiency.

In Ayurveda, herbal formulations rarely rely on one ingredient.  Rather, the formulations contain many herbs that are meant to act synergistically.  The synergistic effect creates a better result.  This is the case with calcium.  Calcium is one of the supplements needed for healthy bones, but it needs other things like magnesium to enhance its effect.  Balance is the way to reach the goals of health we are looking for.

Stay healthy & well,
Lisa

SOS=Special Occasion Strategies

With the holiday season just a few days away people know there will be lots of high calorie treats and foods from parties and gifts.  And they are worried how they can enjoy themselves and still maintain their weight.  There are a few strategies that can help and they just involve a little planning.

Being an Ayurvedic Health Practitioner makes me approach things from a holistic view, meaning your mind and body need to be addressed.  The body/physical planning is involved in most of the work, but the mind has to be open to coming along.  First lets address the mind.  Yes, the eating approach may be different than you used to do as a kid, but life is constantly changing.  When you were a kid, you were probably a lot different than you are now.  Maybe you used to play with dolls or you collected bugs, but you simply retain the fond memories of it instead of needing to do those things now.  Your eating can be the same way.  As long as you are open to the possibility that you can change (even a little bit), you are already half way there.  You only need to be willing to try and see how it works out.  Your old routine or habits are always there, waiting to be relied on.  There will be friends and family to pressure you to do things the old way.  Remember making food changes does not mean that you are abandoning another person, because you are still there wanting to celebrate.  Maybe you just want to celebrate a little differently and give reassurance to people that fear change.

Here are a few practical body tips:

• Offer to bring some food to a party that fits into your meal plan.  You will be helping an already overburdened host and giving yourself a healthy food option.  A win/win.
• Eat a little snack before going to a party (like a handful of nuts), so you will not be ravenous and prone to making bad food choices.
• Scope out the buffet food table before you start filling your plate.  Decide what will be the few splurges and what will be the healthy, nutritious base of your meal.  Maybe even have a food partner that will agree to share a bite of the richer foods and support you in having a small amount.
• After you have taken your food from the buffet table, walk to another side of the room.  Enjoy the social aspect of the party by spending time with others.
• If you feel like you cannot stop eating, pop a mint or stick of gum in your mouth.  The minty taste helps to cleanse the palate and lessens cravings.  Also a hot cup of tea or coffee is helpful to stop the need for food.  Personally, I chew a handful of fennel seeds which aid digestion and freshen the mouth Ayurvedic style.
• Finally, if you go a little overboard, be kind to yourself.  Know that you can do better the next day.  Feeling like things are impossible is a mind set that sets people up for failure.  You should treat yourself better and love yourself enough to know that you can do it (even if it is slower than you would like).

Whatever holiday you celebrate, it should be happy, joyous and filled with gratitude for this special time.  You can make the food a happy, healthy part of your holiday-not the main focus.  If you need a little support, I am here as a coach ready to believe in you and hold you accountable to the vision you want to be.

Stay healthy & well,
Lisa

Shorter Time Exercising & Better Results

Exercise is one of the best ways to stay healthy and to heal illness.  There are numerous studies demonstrating that exercise is better than most medications on the market today to treat diseases like diabetes, obesity, cardiovascular, depression, arthritis, fibromyalgia, cancer, osteoporosis and more.  This is probably not new information to you.

"Yeah, yeah, I would like to exercise, but I can't afford the time," is most likely the biggest barrier to exercise.  Generally, people think they need to exercise for at least 30 to 45 minutes for it to be effective or worthwhile, but that is not true.  People can benefit from smaller increments of sustained aerobic activity. 

However, people do not just want to benefit from exercise.  They want to be healthy and look it too.  This is me, because I am a result driven person.  Then about two years ago, I learned how the  high-intensity interval training (HIIT) method of aerobic exercise is superior to sustained aerobic activity.  I tried it, and I was able to shave 15 minutes off my aerobic workouts and reduce the frequency.  Not being the type of person who is looking to cut out exercise (I would too feel guilty and unhealthy), the HIIT made my body know that some aerobic exercise had to be reduced or suffer fatigue. Plus I was able to fit in some flexibility and strength training which really makes for a better fitness routine (I know this is not everyone else's idea of what to do with extra time).

The good news is that you can exercise just 20 minutes three times a week using HIIT and be stronger and healthier.  There is no need for the longer workout.  It is easy to implement.  Choose an aerobic activity like walking, running, treadmill or swimming.  Warm up with a moderate pace for one to two minutes.  Next, exercise at an intense, all you have pace for 30 seconds.  Exercise at a moderate pace for 90 seconds and return to the intense pace for 30 seconds.  Keep doing this for about six sets and finish with two to three minutes of a moderate cool down. If you are heavier and looking to lose weight, you can do it for eight sets, four days a week.  If you are at a good weight, the three days a week are fine.

Exercise is truly one of the best things for your body.  The HIIT method is a way to do it efficiently without overburdening your already busy schedule.

Stay healthy & well,
Lisa

We Can Regenerate Our Brain Cells

As a generation that seems obsessed with youth, it is great news that we can regenerate our brain cells.  No one wants to experience some of the mental side effects associated with aging like forgetfulness, slower reaction, difficulty learning new things, dementia and Alzheimer's disease.  People would be willing to take any supplement to regenerate their brain cells to prevent these mental side effects.  We all want to feel energetic and focused our entire life.

The readers of Forbes magazine are entrepreneurs who want to succeed financially and stay in the game for the long haul.  Forbes does not just report on how to make money through business techniques and acumen.  They look at all the factors that make a person successful in business.  One of the factors is health, having a strong mental state.  The best business plans will fail to some extent without strong mental ability and focus to carry them out.  This is why I found out about the brain's ability to regenerate brain cells from Forbes magazine (Even though I am in a heart based profession like Ayurveda and coaching, I still want to learn the best ways to be successful which I can learn from a publication geared to successful entrepreneurs. The truth is we can learn something from everyone.)

Reporting on a recent study from Cell Metabolism the article revealed that exercise promotes a process known as neurogenesis, the brain’s ability to adapt and grow new brain cells, regardless of your age.  Apparently, when we exercise nerve cells release proteins that stimulate the production of BDNF (brain-derived neurotrophic factor), BDNF helps preserve existing brain cells and stimulates the growth of new neurons.   What this means to you is that  regular aerobic endurance exercise strengthens and grows your brain. Specifically, your memory and ability to learn benefit from the exercise.  It has also been shown to reduce the occurrence and symptoms of both dementia or Alzheimer's. 

Exercise is of the most promising nonpharmaceutical treatments to improve your brain health.  The most important message from a study like this is that mental decline is not inevitable.  You just need to get moving.  The thought of it may seem unappealing, but you will feel better when you do it.  I have experienced it personally and there is science to back it up.  As a coach, I can help you fit it into your life in small, easy steps.

Stay healthy & well,
Lisa

Sore & Stiff Muscles After Exercising? Try Something New

In exercise many people like to push themselves and go to the next level.  Sometimes our exercise is boring and we want to try a new workout. Or maybe we haven't exercised for awhile and we feel sore and stiff after the workout.  Muscle soreness following an intense or new workout is frequently inevitable.  Yes, it may be uncomfortable, but the soreness is actually a good thing.  It means that you have done a great workout by stressing and challenging your muscles.  The muscle soreness is sourced in the inflammation caused from microscopic tears in your muscle fibers and their surrounding tissues. This after workout soreness is your body's normal response to exertion which is part of a physiological process that will increase strength and stamina. This allows your muscle fibers to repair themselves and grow stronger in the process.

While the muscle soreness will go away on its own in a few of days, no one likes to suffer the soreness.  A new study revealed that a new method to help the soreness is raw, unpasteurized watermelon juice.  Apparently, watermelon juice with its high concentration of l-citrulline  helped to reduce muscle soreness.  It also helped to normalize the heart rate of athletes after their workout. 

Looking at the study from an Ayurvedic perspective demonstrates how Ayurveda works.  Since the muscle soreness is from the inflammation created by the microscopic tears after a workout, it becomes necessary to get rid of the inflammation to reduce the pain.  Pitta, one of the Ayurvedic body types, can show it is imbalanced by becoming inflammatory or hot.  The tastes to balance pitta are sweet, astringent or bitter.  Watermelon has the taste of  sweet.  Watermelon also contains the anti-inflammatory antioxidant lycopene.  Thus, inherent in the taste of the sweet fruit of watermelon is its anti-inflammatory qualities.  Ayurveda shows the beauty of nature and how it works.

But before you go eating or drinking sweet things for muscle recovery, remember that the watermelon had other properties to it.  Plus the key is balance, so incorporate other tastes and methods as well.  Turmeric, ginger and boswellia are also good Ayurvedic options for inflammation.

I would also recommend eating the fresh watermelon not just juicing it.  Real food has the same nutrients plus the fiber.  Food in it real form is the most natural and absorbable.  Also, in Ayurveda, melons are a food that should be eaten on their own, meaning they should not be eaten with other foods.  Eat the watermelon post workout and wait about an hour before eating anything else so your digestive system is not stressed.

Another good way to combat the inflammation in the muscle soreness is the homeopathic remedy arnica taken about 4 times a day or simply icing the area.

Even though the exercising caused some muscle soreness, it is a good thing.

Stay healthy & well,
Lisa

Rice and Arsenic

Rice is a staple in many households.  It is considered a healthy, pure food, especially brown rice with its fiber and vitamins.  Yet, arsenic, a cancer causing poison, has been found in our current rice supply.  It is in white rice, rice cakes, rice cereal and in higher amounts in brown rice because the chemical concentrates in the bran.  Rice seems to take up more arsenic from soil than other grains do.  Yet, arsenic is in much of our food supply including fruits, vegetables, chickens and other grains.  Arsenic is also in our water supply, but the amount legally allowed in the drinking water is limited (only a reverse osmosis water purifier can remove it).

Alarming people without some constructive choices is not my style.  First, we can continue to eat rice but limit it to one and a half to two cooked cup servings once or twice a week.  Second, the arsenic level in rice can be decreased to about half by rinsing the rice before cooking and cooking one part rice to six parts water until a desired consistency is reached and draining the excess water.  Finally, not all rice products have the same levels of arsenic, so educate yourself with a list that has been compiled by Consumer Reports.

When there are so many toxins and contaminants we are exposed to daily, it is easy to get overwhelmed.  People can react by getting very severe by eating nothing and moving to a low population area, or people can react by ignoring the toxins since it is so prevalent.  The middle course is to educate yourself and try to avoid the really harmful threats and limit the other ones the best you can.  In Ayurveda, the goal is balance.  Fresh, pure food is best, but being stressed and judgmental will offset the benefit of pure food.  Illness can be brought on by physical factors, but it can also be brought on by having a weakness of spirit.  Being conscious and educated arms you to make the best choices for yourself and your family. 

Stay healthy & well,
Lisa

The Nag Works

Yes, I am a mother and I admit to using the nag technique.  The nag works.  Nagging is annoying to the nagger and the naggee (is there such a word?).  Usually the nagger is reminding someone of something they do not want to do.  The association of not wanting to do something makes the reminder feel like a nag.  However, if someone is reminded to pick up their lottery ticket winnings or their friend from the airport, the naggee is grateful for the reminder.  Maybe if the naggee could reframe their mindset about the nag and view it as a reminder by someone who cares and is trying to help, the nag would lose its annoying feel.

Now, I will get to the part where the nag works.  When people were trying to quit smoking, daily reminders in the form of texts doubled their chances of quitting.  The National Cancer Institute even offers the service and someone can sign up for it.  The health coaching web portal I use also offers daily motivational messages that help support people in their health goals of losing weight, exercising and more. 

This scientific evidence shows how the nag is really just a reminder of the things that may be hard or unappealing but when done will move us to the place we want to be.  When the nag comes from a person, try to focus on the caring sent not on the object of the nag.  Maybe the nagger can just text you if that helps.

Stay healthy & well,
Lisa

Getting Rid of Unwanted Thoughts

Our minds are constantly thinking.  In my meditation training, this never ending flow of thoughts was called the monkey mind.  The mind sometimes behaves like a monkey, jumping from one thought to another and has a hard time settling down.  Some of our thoughts are happy and productive, and we like those thoughts.  Sometimes our mind is thinking things that are negative and make us depressed or angry.  Don't get me wrong, there are things in life that are difficult and need to be worked through.  It is important to respect our emotions and thoughts, so they become processed and teach us something.  We may even be moved to necessary action.  However, when the negative thoughts ruminate and take over our mind to the point that there is no benefit, the thoughts need a little managing.

The heart based mediation technique that I learned and practice daily helps with this greatly.  I am very grateful for my meditation practice and highly recommend it.  Meditation is one of the pillars of health in Ayurveda.  Yet, not everyone is into meditation or has not had the gift of learning it.  Even if you do meditate, sometimes a thought can overstay its welcome and meditating is not available at that moment.  There is a really easy technique that you can do that is scientifically proven to lessen the grip of the negative thought.  Simply write the negative thought or belief on a piece of paper, tear up the paper and throw it in the garbage.  It does not get any easier than that. 

Using techniques in the moment offers a shift of the energy.  It helps you turn things around.  The negative thought may come back after awhile or you may get triggered again, but it does not matter.  You need to repeat the technique and move your mind elsewhere.  We take a shower to get clean, but inevitably we are dirty the next day.  So, we take another shower.  Our mind and mental state deserve a little persistence.  We persevere in things that are a lot less important. 

Stay healthy & well,
Lisa

Balancing Your Optimism For Successful Change

With New Years coming up, the inevitable desire for resolutions comes up.  People want to lose weight, get more organized, budget their finances better and there are many other improvements we want in our life.  Initially people get excited about the change and with New Years encouraging people to change, there is this optimism for change.  The inner voice says, "yes, I want to do this and I can!"

While the positive attitude is praise worthy and a great start, it is usually nothing more than just a start.  When the first difficulty comes up, the resolve to change is hard to sustain without a plan.  Maybe you want to avoid your late morning donut, but when you have skipped breakfast or had a stressful morning, the donut offers you a quick fix.  This type of scenario is common for all areas of change- the reason we got into the bad habit in the first place comes up and we fall into the old habit pattern. 

As a health coach and someone who has studied change, the answer lies in preparation.  You need to prepare for the tough situation that will come up.  What will you do to replace the need for the old habit?  How can you distract yourself?  How can you even avoid the need for the habit?  These are just a few of the questions you need to ask yourself before creating a lasting plan for change.

Before you get overwhelmed, you should realize change can take place in small steps and small wins.  It is not the goal you aim for, but rather the commitment to direction.  Mistakes will happen, but it is vital for you to take one small step successfully and move from there.  You are capable of change.  Sometimes you need a little help to get started or a coaching relationship that will give you structure and accountability.  The extra support is a tool to help you accomplish the change. Invest the time to follow your dream of change.  If you don't honor your dreams, there is no one else to do it for you.

Stay healthy & well,
Lisa

How To Find The Cheapest Prescription Medication in Your Area

I would like to share an article I wrote in the monthly newsletter for Health Coach University (HCU), the program that I studied to be a health coach and from which I graduated.  The newsletter is addressed to coaches, but it has information that I would like to share with you and you should feel free to pass it on to someone who may need it.  It discusses a wonderful resource for purchasing and saving money on prescription medications.  The resource is Medtipster, a free website with a search engine to help the consumer find the cheapest prescriptions in their zip code area.  It also has additional information and resources for other health related issues.  Read the article below for more details.

Stay healthy & well,
Lisa

Dear fellow coaches,

As coaches our goal is to help our clients have the best resources and information available to them.  This allows the client to make choices that are researched and properly considered which is one of the essential ingredients for their success.  When we as coaches can provide such valuable information, we also project a professional, knowledgeable image. 

I have found a valuable new resource that will be listed and linked in the Health Coaches Virtual Office Resource Section for coaches.  The website is called Medtipster and it provides a way to alleviate the financial burdens and costs associated with prescription drugs.  I am providing a copy of a recent press release that was sent out by the company.  The press release details what Medtipster does and how it can be a valuable tool for your clients.  Remember, even if your client does not take prescription drugs, they may have the stress of caring for elderly parents or spouses with chronic conditions that rely on prescription drugs for their care.

MEDTIPSTER WEBSITE INCLUDES MORE USER-FRIENDLY FEATURES TO HELP AMERICANS SAVE ON THEIR HEALTHCARE COSTS

As healthcare continues to become an increasingly overwhelming financial burden for Americans, Medtipster provides consumers with a single, easy-to-use resource to find prescription drugs available on discount generic programs, right in their own neighborhoods

Troy, MI – July 23, 2012– Medtipster (www.medtipster.com) has launched a newly revamped version of their online healthcare search engine and price comparator to further provide Americans with substantial savings on their healthcare costs. New updates to medtipster.com include simplified search functionality; the ability to search by dosage on the home page; information on where consumers can find mini clinics, and receive immunizations and flu shots locally; and greater breadth and clarity of information in the search process and results.

If the prescription drug the visitor searches for is not available on a discount generic program, they will immediately be given the option to be notified via email when the drug is added to a list, or to search for a therapeutic alternative for the medication. Therapeutic alternatives have similar benefits to the prescribed drug, but are different in composition. These alternatives do require a new prescription, but as many are available on discount generic drug programs, they provide substantial savings to consumers.

“We are continuously updating and improving the Medtipster website to provide American consumers with the most user-friendly and comprehensive resource possible,” said Jason Klein, President of Medtipster. “Because the vast majority of medical conditions can be treated with one of the drugs included on the discount generic drug programs available on Medtipster, the site is an invaluable tool for all Americans to significantly cut their healthcare costs.”

Using Medtipster’s proprietary technology, consumers simply type in their drug name, dosage and zip code, and instantly find prescription drugs available on discount generic programs, and where they can find them right in their own neighborhoods. Many of these drugs are available for $4 or less.

Future releases will provide comparisons of vision and dental plans, gender-specific health issues, pet med searches, and much more. Medtipster’s mobile application, to be released shortly, will allow users to access the site’s critical information using their mobile phones, even before they leave their doctor’s office, saving them the cost and time required for return visits and calls to modify prescriptions.

About Medtipster

Medtipster (www.medtipster.com) was developed to provide the public with a solution to the rising cost of healthcare. Using Medtipster’s proprietary technology, consumers simply type in their drug name, dosage and zip code, and instantly find prescription drugs available on discount generic programs, and where they can find them right in their own neighborhoods. Many of these drugs are available for $4 or less. Prescription drugs that are not on a discounted generic program often have therapeutic alternatives that are. The vast majority of all medical conditions can be treated with drugs available on one of the discount generic drug programs available on Medtipster. Headquartered in Troy, Mich., Medtipster is the brainchild of five Michigan executives, who combined their collective experience of 100 years in the pharmaceutical industry to provide Americans with substantial savings on their prescription drug and healthcare expenses.