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Thursday, April 29, 2010

Mindful Eating

When we aren't paying attention to ourselves or to what we are doing, we can easily sit down to watch TV, open up some salsa and chips and before you know it, you've plowed through the whole jar of salsa! It's easy to munch down a whole sandwich while you're opening the mail on the way in from work, and not even realize you did!

We're so busy doing, doing, doing but we're really not always paying attention to what we are doing! We're doing too much and all at one time! When we don't pay attention to what we are eating, it can lead to many negative results including...

• We can eat too fast which is bad for our digestion
• We can eat too much, not listening to our signals to stop
• We can make bad food choices which can lead us to eat junk foods

You can end up sabotaging your good intentions to eat better. this is why we need to learn how to eat mindfully. Mindful eating can have positive results such as...

• Better health
• Better chance of losing weight
• Improve your body image
• Improve your self-esteem
• You'll learn how to listen to your internal cues
• You'll learn to enjoy the food your are eating

When you start to eat mindfully, you will start to make better food choices. You will notice the texture of the food you are eating. You will notice your hunger level. You will notice the smell of the food on your plate. You will actually enjoy your meals more. You will be paying attention to the food you are eating and notice all the wonderful things about your meal. And really, isn't enjoying what you eat part of the benefits of eating?

Practicing mindfulness is very important for all of us and mindful eating is an excellent way to start.

Wednesday, April 21, 2010

40th Anniversary of Earth Day

We had an ecology flag when I was in elementary school which was created in 1967 by the Paramount Flag Company in San Francisco. It was just like the American flag but all the blue was replaced by dark green and all the red was replaced with light green. The flag pictured here is the ecology flag that was created in 1969 by Ron Cobb and is the one we recognize today. The graphic within the flag is a combination of the letters "E" and "O" taken from the words "Environment" and "Organism".

Now, 40 years later, it's so nice to see that Earth Day is still celebrated and each year with more fanfare. My wish, however, would be that people would get this excited about the Earth every day! My family and I don't live a perfect "Earth Worshiping" life each and every day, but each and every day, we try harder.

What can we do to help our Mother Earth? Well, of course there's the basic, simple things we can do: Use reusable water and coffee containers; Reduce, Reuse, Recycle; Turn the water off when we are brushing our teeth; Use a low-flow shower head; Use cloth napkins at each meal (and real plates); Composte food scraps and yard waste; Turn the lights off; Change up the lightbulbs; Unplug items when not in use (no vampires in our house!), etc. But isn't there more??

• Well, you may not be in the market for a new hybrid or electric car, but you can cut down on your driving, use you bike or your legs - better yet, talk your boss into letting you work from home.
• You may not be able to get off the electric grid, but maybe you can start with reducing the amount of electricity you use. Dry your clothes outside during the summer, turn everything off when not in-use or better yet unplug it.
• Insulate your home so it's not wasting energy and buy a programable thermostat. These two things will not only save energy, but save you $$
• When you update your home, keep natural products in mind, like bamboo or cork flooring, countertops made from recycled wastepaper and be sure to use low VOC paints. (check out
• Pay your bills on line.
• Use the window and fresh air instead of air conditioning.
• Check the labels of everything you purchase.
• Go Vegetarian (or at least 1 - 2 meatless meals per week). It takes a lot of resources for that 1/4 pounder!
• Carry your reusable bags with you EVERYWHERE! Not just the grocery store (although that's a good start) but any kind of shopping you do.
• Shop at Farmers Markets or a CSA (Community Supported Agriculture) find one near you OR grow your own fruits and veggies! Local and organic is best! also check this out
• Check the tires on your car.
• Pay attention to the packaging of products you buy - if there's a lot of waste don't buy it or at least recycle it.
• Consume less... share more... live simply.

So - this isn't the most overwhelming list - it's all doable and you can do more and more each day. Start small and build and if each of us do, our children will be able to celebrate Earth Day with their children! To quote a Native American Proverb " We do not inherit the Earth from our ancestors, we borrow it from our children".

Be well and Namaste...

Friday, April 16, 2010

Old Ideas are Good Ideas

Are any of you old enough to remember Jack LaLanne? My mother watched him and exercised with him in the morning when I was growing up. That was many, many decades ago.

He is the "Godfather of Fitness". He really helped to empower women (see the video in the link) and is still impacting people's lives today with his juicers, etc.

Mr. LaLanne had a list of "10 Things To Do To Have a Happier and Healthier Life". Guess what? These 10 things are being "discovered" by people today! He's been telling people about this list for decades and people are just now discovering the power of these 10 things.... crazy.
Well - here is what Jack recommends.....

1) Exercise
2) Good Nutrition
3) Positive Thinking
4) Good Habits
5) Good Grooming
6) Smile (to everyone)
7) Watch your posture
8) Help Others
9) Relax (as in meditate....)
10) Have Faith

So, if you're looking to have a happier, healthier life, you may want to look at some of these "old ideas" that people are just now discovering!

Namaste and be well....

Tuesday, April 13, 2010

My 10 Wonder foods (and why)

Does anyone have 10 Wonder Foods they think you should eat and if so why? Here's the list we have at Pathway Partner....

1) Whole Grains - They are an inexpensive way to enjoy protein, minerals fiber and B vitamins.
2) Legumes - They are rich in folic acid, calcium, iron, potassium, zinc and antioxidents.
3) Quinoa - Is high in protein and a good source of iron.
4) Organic Vegetables - A rainbow of colors is best. Red offers you lycopene to help fight cancer and promote hearth health. Green is also an anti cancer compound.
5) Berries - They are high in fiber and vitamins.
6) Nuts & Seeds - They are rich in protein. Some offer omega 3, vitamin E, calcium and promote a healthy heart.
7) Salmon - All fish offers protein, however, cold water fish including herring and mackerel are some of the best sources of omega 3.
8) Citrus Fruit - They contain flavonoids that lowers production of cholesterol. These fruits also contain vitamin C.
9) Olive Oil - This is an excellent heart healthy fat that will help lower bad cholesterol and raise the good one.
10) Tea - Black, green, white or oolong are all great antioxidents and help protect against heart disease, strokes and certain cancers.

Eating Well for Living Well

We all know that the old line "you are what you eat" is true, so why can't we apply it to our everyday lives? I myself have a hard time, from time-to-time, to live this motto and I am a holistic nutrition consultant!

We all have many outside influences that can be negative or positive that will effect our food decisions daily. It's important to try and do the best that we can to eat well every day. I think one thing we can all try to do is to keep fresh, organic and hopefully locally grown food in our homes. As soon as I get home from the store or farmer's market, I try to wash my produce so it's available for anyone in the house to eat right away. I make a big salad and keep it in the fridge so I will eat it for 2 meals per day. It can be very time consuming to do this each time I shop, but the end results are really worth it.

This year my family joined a local CSA (community serviced agriculture) in the Metro-Detroit area called Maple Creek Farm. I indirectly know the owner from some very good friends of mine who have participated with the farm for years. I am so excited to get my weekly pick-up which starts in June! This year they will offer two sizes of harvest.... a 3/4 bushel and a 1/2 bushel. My family has decided to start with the small harvest and we are going to try to grow some of our own produce as well. Check out their website at for more information.

If you are interested in learning more about how you can conquer your own nutritional challenges, contact me at for your own nutritional evaluation.

Be well.....