Are you resilient?

When you begin to understand that moving forward requires learning from the past and making good decisions about your future then you have learned that you are your best advocate!

Is it  tough to wake up each day and practice ALL GOOD things? You bet it is, but it is imperative to make the conscious effort to do just that each day!

Surrounding yourself with positive intelligence, listening to each contributor in your life and learning from every situation helps you to remain in forward motion. It also allows you to take advantage of opportunities that come along creating pivotal moments of resiliency in your life to continue on the path of remaining well and in good health.  Be a good coach to yourself!

Use independent techniques: positive tough-love, facing the facts while staying open to the best sceniero in every situation. These options will have you moving forward & winning your everyday battles!

Techniques for restoring resilience here!

Eating for Health, Not Weight

This blog was made for personal reference of lifestyle choices and education, it’s not the Bible and not intend to be duplicated or copied.

I often try to explain that eating to lose weight and eating the right foods for your continued good health or to regain good health are not always the same thing.  Counting calories is not the same as making the calories count! Choosing wisely is so important.

In the wake of the Soda Ban in NY City and recent research released about the future of American obesity and diabetes, Dean Ornish published an opinion in the NY Times Sunday Edition, September 12, 2012.  I suggest you and everyone you know take the time to read and understand this point of view.  Being and remaining healthy in our current society takes commitment.  My immediate family is 90% plant based in our nutrition by choice. We are not typical Americans, but we do still struggle with sugar and caffeine moderation like so many others I know.  We thought we were living a “healthful diet” for so many years, until I studied Dean Ornish’s research through the Coronary Health Intervention Program and put some changes into practice about a year and a half ago.

When non-plant based meal portions are selected by our children, my husband and I remind them that the choice is only fine if it is kept to a minimum of their dietary decisions. By minimum I mean FAR LESS than a “daily” or even a weekly indulgence. In the months that followed our proactive lifestyle diet change, my teenager decided, completely on her own, that dairy and milk based products make her sick more than she imagined. This was quite an epiphany for a 17 year old who used to drink a gallon of milk weekly in grade school and eat chocolate any chance she could. I had always thought her milk consumption was the ‘best thing’ in her diet, but as soon as she cut the dairy out, she stopped having reoccurring sinus infections and horrible headaches.  Our other teen age daughter has figured out that her body cannot digest red meat well. This was a kid that loved a good steak once in a while too. She has said although it looks or smells good, “I just don’t feel good, my stomach hurts very badly after I eat it.”  And when we do choose sugary treats, we all recognize that the choice is not “good food,” but should be considered a true treat.

I don’t want to preach, and I am far from perfect…I am the first to admit that fact. But once you read this article, you’ll understand better why this blog even exists for your use.

Eating for Health, Not Weight

Remain in forward motion so that your health risks remain small!

Have you scheduled your ANNUAL WELL VISIT?

Since your healthcare likely covers well visits and vaccinations- Go make that appointment now!
It is a mission of mine to encourage you to have a good relationship with your doctor- my dad was a doctor and people came from a far and near at his funeral because they had a “wonderful” relationship with him!

The best time to create a relationship is when you’re healthy, I mean, when your sick well that’s when your desparate. So use your well visits and check in with your physician!

Have your blood work done before your appointment making sure that any age appropriate screenings are on the lab request.Once the results are in, have a forward discussion about the results with your primary care physician.Well Check

Women need to schedule and complete their mammograms and annual GYN appointments. Men and women, both, need to make certain to talk about all the issues effecting your daily life. Let your doctor know about muscle issues, vision changes, sleep patterns and additional stresses that may be going on…really, don’t just show up and tell them that all is “good” if you have changes that should be explored or documented. Well visits are about prevention and early detection of disease.

Let your doctor know what’s going on with you and have an in depth discussion!
You are responsible for your healthy future! Create an open communication policy with your doctors, send the blood work results to all the front line physicians of your care, don’t assume they’ll receive them from the “office fairies.” Also, remember to make the follow-up call to let your doctor know if the action plans made with him/her are working.

Suggestion: If you are good to go for 2012 with your appointments then drop what your’re doing and schedule your well visits for 2013 now…just get those appointments on the books before time gets away from you.

Take care and Live well!

You really get “it” & I am so glad that you do

Hello my friends, I really do apologize for being so long away from the blog!  It has been a summer of maintaining balance for me as there have been some bumpy roads to navigate emotionally and physically…not really an excuse to leave you all hanging out there, wondering where I have been; however, since this blog is really about controllable lifestyle issues, it has been great to know that I could create my own balance & take some personal pressure off by letting “the blog” roll in forward motion without my constant attention.  I really appreciate the fact that YOU GET IT!! THANK YOU!

Below is a quick article post about Gratitude from INC Magazine’s, author, Geoffrey James.  Funny, it rhymes with Attitude, and it can make or break your vision, your mission of living a better life or your ability to see past the nose on your very own face!

Story, quick reflection: Once a giant tree fell into my (new to me) house while my family & I were inside. Later a friend & neighbor said to me that  I was so ‘unlucky’. Silly, but I thought that it was  strange to think that I could still be standing there and be ‘unlucky’- no one was hurt, and I was so grateful for that!  I appreciated her sympathy for the situation but reminded her that it was “all good.” Things happen, find the good & give thanks for that good! 

Be glad, be thankful and live in forward motion! The post takes less than 5 minutes to read & is the

True Secret to Sucess (It’s Not What You Think)  Enjoy!

If you’re not exercising this emotional muscle, you’re probably setting yourself up for failure.

Box Car Racing

I’m utterly convinced that the key to lifelong success is the regular exercise of a single emotional muscle: gratitude.

People who approach life with a sense of gratitude are constantly aware of what’s wonderful in their life. Because they enjoy the fruits of their successes, they seek out more success. And when things don’t go as planned, people who are grateful can put failure into perspective.

By contrast, people who lack gratitude are never truly happy. If they succeed at a task, they don’t enjoy it. For them, a string of successes is like trying to fill a bucket with a huge leak in the bottom. And failure invariably makes them bitter, angry, and discouraged.

Therefore, if you want to be successful, you need to feel more gratitude. Fortunately, gratitude, like most emotions, is like a muscle: The more you use it, the stronger and more resilient it becomes.

Practice Nightly

The best time to exercise gratitude is just before bed. Take out your tablet (electronic or otherwise) and record the events of the day that created positive emotions, either in you or in those around you.

Did you help somebody solve a problem? Write it down. Did you connect with a colleague or friend? Write it down. Did you make somebody smile? Write it down.

What you’re doing is “programming your brain” to view your day more positively. You’re throwing mental focus on what worked well, and shrugging off what didn’t. As a result, you’ll sleep better, and you’ll wake up more refreshed.

Reprogramming Your Brain

More important, you’re also programming your brain to notice even more reasons to feel gratitude. You’ll quickly discover that even a “bad day” is full of moments that are worthy of gratitude. Success becomes sweeter; failure, less sour.

The more regularly you practice this exercise, the stronger its effects.

Over time, your “gratitude muscle” will become so strong that you’ll attract more success into your life, not to mention greater numbers of successful (i.e., grateful) people. You’ll also find yourself thanking people more often. That’s good for you and for them, too.

This method works. If you don’t believe me, try it for at least a week. You’ll be amazed at what a huge difference it makes.

“True Secret to Success: Gratitude”

Small, Medium or Large?

My 5th grader really wanted to stop by McDonald’s for a Frozen Lemonade. She had asked a couple of times over a couple of days if we could get one, so when we were out running errands I said, “Hey, let’s get a treat!” and in we went to McDonald’s.

The server asked her what she wanted and she told him, “Strawberry Lemonade, please.”  His next question was, “What size would you like?”

She looked at me for approval of possibly the biggest size they had, and I simply asked her if she understood that this was a treat…she replied, “Yes!” So my next question was, what size belly do you want from your treats?  The McD server said, “Wow, that’s good,” and so I thought I’d share it with you…

She ordered a small and was thrilled…even the smalls are pretty big.  It was more than enough for her, in fact she didn’t even finish it because it was so sweet!  I ask myself, my children and my clients questions based in reality because that is where we need to focus our restraint when it comes to “treats”. I want my children to understand not only what they’re eating, but why.  Seize the teachable moment, teach enjoyment over quantity. I don’t constantly throw it out there like that, but the moment presented itself well.

So the next time a server asks you about portion size, think: How do I like my belly…small, medium or large?

What’s on the agenda for the day?

I love when people write books about important theories of exercise as long as they make good, common sense.   Movement is so important, you don’t have to be a marathon runner to feel healthy about your lifestyle, I have always asserted this theory. Just get up and get out each day! Walk, dance, ride, toss a ball or go for a swim…it’s all good. Exercise stirs the spirit, adds great energy to your life and brings on the happy! Sitting around all day, in school, at work or all weekend long just isn’t good for your body.  You can probably feel the kink in your lower back, aching calves and strained computer eyes! You can also feel the aggression in your emotions from pent up energy and the unused natural desire to move about throughout the day.

Thanks to Gretchen Reynolds, author of this great book, The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter & Live Longer, for putting some simple truths out there for everyone. Exercise does not always have to equal weight loss. Exercise is about movement and pleasure from the innate desire of humans not to be sedentary.  Sitting brings physiological changes that are not good for a body which in turns promotes the chronic diseases plaguing so many of our friends and family!

Maybe I should write a book too? Anyway, here is her link to an interview on Ok, enough reading, head outside!



Food Additives

I stumbled across this link to a list with explanations of food additives. So if you munch on bagged items or prepackaged goods, here are some of the items you may see on the ingredients list and note what to avoid. It’s from the Center for Science for the Public Interest website.

Remember that shopping for foods without labels, creating your menu from scratch recipes and eating foods with labels where you recognize all the ingredients in the list is the best advise I can give for the best way to feed your body in order for it to digest what you’ve given it and serve you well as you move in forward motion!

Take care. Be well. Fast foward 5 years: Why did Walgreen’s steel this tag line from me?? Just saying, impact is important. To be consulted would be nice.

And the Oscar goes to

Undefeated …a movie about a stellar attitude.

A coach who believes in being a good coach, not for reasons of winning games, but because he recognizes his need to live well in forward motion and change the outcome. The remarkable experiences for the lives that are effected by wonderful, kind attitudes is evident in this story, as is likely evident in so many of our stories. See this movie…


you will enjoy and appreciate it on every level, guaranteed.

Just click and read

This is a great article about the consequences of putting off activity for too long. It’s a quick read,  I encourage everyone to take a minute and click over to The NY Times via this  link: Why It’s So Important to Keep Moving By GRETCHEN REYNOLDS | February 29, 2012, 12:01 am




No action is to small if it improves your lifestyle

Set a new standard for yourself with spring activity! Reflect on where you are in your life and what you are doing for yourself through lifestyle. Now, create a vision of a better lifestyle for yourself. Set an action goal for an improving your current lifestyle.

Examples: ‘I will meditate for 10 solid minutes each day’ or ‘I will walk 4 times each week after dinner with someone in my family or with a friend’ or ‘ I will jump rope on my off days for an extra 20 minutes after I walk’ or ‘I will march in place while I watch American Idol’ or ‘I will eat 2 more vegetable servings every day then I already do now.’

Go ahead, make it zany, make it fun! Use the things you already do and build on  success, or simply add a little bit of ‘something different’ to your routine just to spice it up and improve your daily actions. It’s all good.

Log your actions

NEXT: Make an ACTION PLAN for achieving that goal.

Action Plan Example: Set the alarm on your ‘phone calender’ for each walking date. Make it a “repeating alarm” so it goes off after the dinner hour on the nights you intend to walk. It will become a new healthy habit. The same holds true if you will be jumping rope, put the action into or on the calender so the alarm reminds you to add ‘this action’ before finishing your workout. For all the ‘Idol Walkers’ out there (no pun intended), you must tell several family members or friends who will remind you (aka: ‘NAG’) and hold you accountable.  Maybe you can get someone else to join in too? A vision of making healthier dietary choices? Spread the word to your family, friends or roommates who will support your decisions in forward motion.

Setting a goal is fine. Making an Action Plan for specific goals is critical for success! Action Plans create new habits. Log your success each time you complete your action. Charting daily fitness and nutrition is the best way to follow up with yourself when it comes to staying on task for a healthier lifestyle. Take notes and watch the progress of better choices over time.

Share your vision …come on, let’s hear what you are going to do for yourself in forward motion this spring!