I recently went to a really famous business coach's seminar in NYC. About two weeks before the seminar, I received an email about applying to have a business make-over on stage.
I thought it might be fun. You know just for some cool ideas on what I can do next to generate some excitement and have fun! So I applied. I was kind of nervous about the whole idea of being scrutinized up on stage and all. I am not shy but your business is your baby and I will defend my vision and my client's need for acceptance, tenderness and the time it take to make life altering changes with a vengeance ....hmmm! Well I had no idea I was picked for the "hot seat" until I checked in! Oh my! As I listened to the seminar anticipating my name being called I was able to calm myself knowing that I was really dedicated to creating the most effective business that serves my clients. At 4:20 my name was called - I received a standing ovation even though I felt like the lamb being led to the slaughter - yeah a little dramatic... What transpired over the next 15 minutes was less than encouraging. The coach scrutinized my business without knowing what I do or how I do it. I was really discouraged by her comments. It was obvious that she didn't approve of my business model. She advised that I get rid of a lot of my programs. She also believed that I could advise my clients about their health in one afternoon and that would suffice - uh hello!! As I left the stage less than happy with my niavely volunteering myself to be critiqued by someone that didn't value health coaching or my method in doing so I realized.....I am happy to be me. I like that I am very heart centered. That I treat each client as a precious individual. I really get to know each one of my people. I spend a lot of time walking in their shoes so I will really understand their journey. The money is secondary and I am really glad about that. My clients feelings, history and results matter most! It took being bullied to really cement that feeling for me. Ya it's good to be me!
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I read a ton of marketing material and blogs on self-improvement, mind-set and the power of positive intentions.
Some is to motivate me and some to help me be a better coach to my clients. I have always been baffled as to why, when the solution is right in front of us, do we not take the bull by the horns and forge ahead. Now I am a very logical person and sometimes grapple with other people's unhappiness and their unwillingness to make the change that will bring them into happiness. I mean really. If you hate how much you weigh - well change your diet and exercise. Your boyfriend or husband a creep. Step away from the jerk. Friend too needy and sucking the energy out of you? Tell the friend to knock it off or put some distance between the two of you. But what if the fear is not the simple act of making the change but that the change might be worse or we may fail or we may make the same mistake again. The bad that we know is for many people better than the thing we do not but can imagine. I am hired to educate and to hold accountable my clients. At times I have been too nice and just let it slide but when I question their unwillingness to change they realize great strides. They all get stuck, they all bristle at my insistence, they all want to stay in their comfy familiar situation. I get it. I love the job of pushing people on. It suits me. Change is not always easy, sometimes not perfect but always, movement is positive. Staying stuck in your unhappiness is easy, really! I recently read an article in National Geographic that broke down our lives by task - sleeping, working, using the restroom, sitting in traffic and when it got down to it, we have only 20% of our lives to live. What are you waiting for? A, hell no!
I know I should be lady-like about it but really.... You can eat the food you love and be healthy. Really no lie. I see recipes, buy cookbooks and magazines that are filled with "normal" recipes. I am a foodie. I love food and not just the healthy kind but....all of it! I choose to be healthy. So what's the key? Conversion! Knowledge and conversion. You can take almost any recipe and make it healthy. Yes there are a few exceptions and I need to erase... those.... from.... my.... mind. You just need to know how to do it. Milk, yogurt, sour creme, whipped cream - you can make anything that has these in the recipe and not use dairy. You can drink milkshakes and eat ice cream. No really I do and they are delicious and shhhhhh, good for you! Any dish with meat in it can be made healthier by using a smaller portion and make mine antibiotic, hormone free and grass fed. Happy animals make healthy food, if you're a meat eater! Wheat flour can be deliciously replaced with almond flour, rice flour or a who host of alternatives. Plus there are tons of super yummy gluten-free baked goods. Seriously, I have tried them and so has many of my unsuspecting dinner guest. Sugar can be replaces with either raw organic sugar , honey, agave, stevia and fruit. There are tons of options. Oh and in case you don't know me.....There are chocolates that are rockin' good for your health....! So if you are really wanting to change your health in a natural and long termed way. Convert! It is delicious and sooo easy! You know, I am like everyone else. I am long on "to do's' and short on time! There's my business, volunteer work, my husband's two rental properties in New York that need constant attention, tax prep for family members and a few friends, my Mom's 79th birthday, my son and his girlfriend are here for a visit,the FAFSA forms that are due soon and my old Shepard Dog is having trouble going up and down the stairs. Pant pant! I love a lot of action but it can take its toll on eating healthy! Even though I spend almost all of my time helping busy woman find food that they will love to eat and that promotes good health, frequently I arrive at lunch or dinner and have no time to create what I planned for us to eat. Go figure! So this issue is dedicated to all of you out there that want easy, fast, yummy, healthy food. Recipes and pictures are included: Enjoy! Lemon Pepper Chicken Wings Every time I make these I am amazed at how easy and delicious these little wings are. They do take a while to bake so go take a bubble bath while you wait! Ingredients: Don't blink or you will miss them 8-) Organic chicken wings - as many as you can eat (oh and I guess you have to figure in the rest of the family) We do about a pound per person, but we like to eat! Olive Oil Lemon Pepper (I love Penzeys) Preheat the oven to 325 Put olive oil on a cookie sheet. Put chicken wings on the sheet and toss with olive oil. Make sure they are in a single layer. Generously cover with lemon pepper. Bake until gooey and crispy. Watch to make sure that they do not dry out! Usually about 1 1/2 hours. Noisy eating is encouraged! Home-Made Oven Baked Sweet Potato Fries Who doesn't love french fries? Who wants all that grease, salt and calories? Sweet potatoes are packed with nutrients and are super cancer fighters because they are packed with beta carotene. Preheat oven to 425. Cover a cookie sheet or pizza pan with parchment paper. Ingredients: Here's another long list! Sweet potatoes - 1 per person Olive oil Coarse Sea Salt Rosemary Garlic Powder Cut sweet potato into lengthwise disks Cut discs into strips. Place in a large bowl. Sprinkle with olive oil and spices. Toss! Lay out in a single layer on the baking sheet. Bake for 20 minutes on one side, flip fries and bake for another 15. They will get crisp! We eat with either apple cider vinegar, Annie's or Organicville's BBQ sauce or organic ketchup! Sassy Soba Noodles Wow I made this the other night in about 8 minutes. Ingredients: 1 lb package of Soba noodles 1/2 c Hazelnuts 4 Nori Sheets 2 T Toasted Sesame Oil 2 t agave 2 T sesame seeds I added steamed broccoli but you can add any veggie, cooked shrimp or chicken. Okay here goes. Cook the noodles according to the directions. While that is happening, throw everything else in the food processor - except the veggies or protein that you are going to add - and pulse until chopped but not pureed. Hold on - here is the tricky part.......drain the noodles and rinse with water. Pour back into the pot and add hazelnut mixture, veggies and meat if using and toss. This smells so good that you will be eating it out of the pot! We polished this off in about 5 minutes. Add a salad and you have super quick and delicious meal! It may be over so fast you forget that you ate dinner. Tortellini Soup Okay this is a real recipe - those last three were cheating! Ingredients: 2 T olive oil 2 oz of organic, nitrate and hormone free bacon 3 cloves of garlic, minced 1 medium onion, finely chopped 9 cups of chicken broth 2 t of Italian herbs 16 oz of spinach or cheese tortellini 1 28 oz can of tomatoes packed in puree 10 oz or about three huge handfuls of fresh spinach salt and pepper to taste 1 cup of fresh Parmesan cheese (I pass on cheese but is makes it yummy that is for sure) Heat olive oil in a pan. Add onions, bacon and garlic, saute. Add chicken broth and herbs. Bring to a boil and add tortellini. Simmer uncovered until cooked - 10-12 minutes. Stir in tomatoes and simmer for another 5 minutes. Add spinach and cook until wilted. Season to taste. Ladle into bowl and sprinkle with cheese. If you decide to save the leftovers don't be surprised that the tortellinis expand and become small couch pillows! 8-) Sara Leah Chase's Cold Weather Cooking (This is one of those cookbooks that no longer has a functioning binding, I have used it that much!) Add a salad to any one of these quickies (except the fries) and you have a delicious meal. Enjoy! Have a great week and remember....... You Deserve to be Healthy! Okay so you know you have IBS. Maybe you even have an idea of how and when it all started. You know you have to look at your diet, maybe change your lifestyle and would love to come off any medications you are taking for IBS. IBS is almost never due to just one factor. but The food you eat can be largely responsible for this issue. For me, it was dairy. I had no idea that this was the cause until I stopped consuming it. For many a food journal is the starting point. Recording what you eat and how you feel everyday for a few weeks can be an eye opening experience. Always remember some of your responses to food may take a day or two to appear. Once you have created a journal and can clearly see what the connections are, you should begin an elimination diet. Start with one thing and see how you react after not eating this item for a week. If you are dramatically better then you may have hit on your number one issue. If not take out suspect number two. Continue doing this until you find the foods that are irritating your digestive tract. Studies have found that when an elimination diet has been followed for a year it gets rid of bloating and distention 88% of the time, pain 90% of the time, diarrhea reduced by 85 %, and constipation 54%. 75% of the people that had other symptoms like hay fever, asthma, eczema and hives saw those issues improve also. 43% of those with IBS eliminated the symptoms by removing dairy from their diet and another 41% saw incredible improvements. Many of those with IBS have sugar processing issues. Look for mannitol, sucrose, fructose in the foods that you eat. A high percentage of IBS suffers cannot tolerate these sugars; citrus fruit being the biggest offender. Avoid all sugar and fruit for 10 days and see how you feel. When looking at processed food remember that sugar can also go by these names: maltose, corn syrup, fructose, brown sugar, honey, maple syrup, molasses and lactose. Sugar also can be an issue for another reason. For many, IBS is a result of an over abundance of bad bacteria in the gut. This bacterium grows yeast which will create a hunger for sugar and processed foods which in turn will really aggravate the intestinal tract. By cutting off the supply of sugar, you stop the growth and the damage from taking place. To counter this overgrowth you should take probiotics. It replenishes the good bacteria that will then grow and equalize the playing field. Eat a diet that is low fat and high fiber. For those of you with IBS and diarrhea – choose foods that are high in soluble fiber. It absorbs the water in your intestines, bulks your stool and slows transit time. It also calms the intestinal tract thus eliminating cramps and spasms. If you have IBS with constipation then the added insoluble fiber acts as a broom and sweeps out the intestines and helps you to become regular. When you are in the throes of a flare up, eat small meals and chew your food well. The digestive tract can become irritated by a large quantity of food hitting all at once. Those with IBS have a sensitive digestion and need to be mindful of the stress that this puts on their body. Avoid alcohol it is an irritant, causes inflammation and puts strain on your liver. Coffee, beans and cruciferous vegetables should be avoided as they are hard to digest. These foods put too much of a strain on the body. In our next issue we will discuss herbs as well as lifestyle changes that can be made that will also greatly improve your IBS symptoms. If you wish to learn more and get on the path to healing, check out our IBS workshop starting in February. Have a great week and remember....... You Deserve to be Healthy! At least 20% of all Americans have IBS. It is the most common gastrointestinal complaint. 80% of sufferers are women and it usually makes it’s appearance in a person’s late teens to early 20’s. This issue accounts for 10% of all doctor’s visits and over 50% of all gastroenterologist referrals. What is even more shocking is the vast majority of sufferers never seek medical help; they just try to learn to live with it. Irritable bowel syndrome has gone by many names in the past: spastic colon, spastic bowel, colitis and functional bowel disease. While IBS does not change the structure of the bowel it can significantly effects the lifestyle of the suffer. For those with IBS the interaction between the brain and the gut is just not working properly. IBS sufferers have a colon that reacts to stimuli that never affect the normal person's colon. That unusual reaction is also much more severe. If you are suffering from this condition chances are you probably know where every bathroom is in all places that you frequent. Many people create their schedules around their bathroom needs. Some find that early morning appointments are just too risky and therefore schedule everything for later in the day. So what are the symptoms of IBS? *Abdominal pain and spasms *Bloating and gas * Diarrhea alternating with constipation is most common but many have just one or the other. * Stool is too hard or too soft. * Going the bathroom more than three times a day or less than three times a week. *Symptoms increase after eating, at times of stress and during menstruation. * Mucus in your stool. *Symptoms are greatly relieved after going to the bathroom. *If you are bleeding, have a fever or are anemic these are not symptoms of IBS. There is not a single cause of IBS, each person is different and has a different combination of factors. Here are a few of the factors that can get the IBS ball rolling: *25% of IBS cases are infection related. The bowel gets inflamed and then gets into the pattern of being over sensitive. * Food sensitivities and intolerances are issues in 2/3 of all IBS sufferers. IBS is more common in for those from family with allergies and sensitivities. The most common offending foods are wheat, corn, dairy, coffee, citrus and chocolate. * Stress * Hormonal imbalances, many women have flare-ups during menstruation. * Environmental sensitivities *Flora imbalances due to Candida and the taking of antibiotics. * Mind-body interaction You are more likely to have IBS if you have issues with anxiety or depression. The key to taking control of your condition is to narrow down what factors are affecting you. You are the only one that can manage and remedy your IBS. You will have to make some changes in your life and probably some of those will be major but a life without IBS is worth it. In our next two issues we will discuss the steps that you can take to re-gain control of your life. Coming up in February I will be offering an IBS teleseries workshop. Look for more info next issue! and always remember.... You Deserve to be Healthy! Super Charge Your Immunity!
Well it's that time again. If you work in an office, have kids or even live by yourself, get ready for the coughing, nose blowing, moaning and general misery that goes with the cold and flu season! The average child gets a cold 6-10 times a year. The average adult 2-4 times. Getting one cold is too many for me! I hate that junk! Did you know that the US death rate from infectious diseases is now double what it was in 1980? Up to 170,000 people annually. What is this craziness? With all the medical advances, new drugs, new screening and new procedures how can this be? The Standard American Diet! Yep that is all I have to say…well okay not really. The average person takes in over 60% of their calories from processed food, animal products make up another 25% and what is left is fruits and vegetables. More than half of that number is made up of white potatoes including fries and chips…..yuck! Couple our nutrient empty diet with medical care that does not improve long-term health or quality of life and it spells disaster. We all believe that the only action that we can take when we anticipate this season or are coming down with a cold or flu comes in the form of a pill, liquid or an injection. The overuse of medication and specifically antibiotics are important contributing factors in the explosion of dangerous viruses, a compromised digestive system and even cancer. According to Joel Fuhrman “the drugs prescribed by doctors encourage patients’ risky life-style behaviors and self-destructive eating choices to continue; they give patients the “permission” to continue poor behaviors because they mask the symptoms of the disease.” I love this guy! Just read that again! To go even farther he says “this type of medicine is akin to your car mechanic “fixing” your flashing oil light by snipping the wire to the light on your dashboard.” Wow that is about as clear as it gets….. So enough of the doom and gloom, right? Well just a smidge more, before you can take action you need to know where you are a now…. How frequently do you get sick? How is your digestive health? What do you eat? A dynamite immune system is not just good or bad luck….we are made from the food we eat! I am about to say it again….so if your are tired of hearing it just look away. Eating a healthy diet and changing your lifestyle can boost you’re your immune system. No fancy tricks or bizarre supplements. You do not have to get sick as often or be sick for as long as you do now. So let’s cut to the chase… What do you have to do to have a top-notch immune system? It’s all about the phytonutrients. What the heck? According to Mark Fuhrman, MD in his book Super Immunity “Phytochemicals are bioactive, plant-derived chemical compounds important to the growth and the survival of the plant. The human immune system evolved dependent on phytochemicals for optimum functioning.” Nope you can’t buy them in pill form at your local CVS. They are right there in your frig (I hope they are) They are in leafy greens and cruciferous vegetables. Green vegetables are the highest nutrient dense food that there is. Eat them – eat a lot of them. I recommend that my clients include these in at least two meals a day – three is better. Along with leafy greens eat beans, berries, onions, garlic, mushrooms, nuts and seeds to super charge your body’s ability to fight off illness and disease. This grouping of foods are miraculous in fighting off disease, aging and aid in cellular repair. Pass on the processed food – crowd it out with natural organic veggies. Limit your animal product intake! These calories are for energy and make up the structure of the body but do not promote a healthy immune system. Drink at least 8 glasses of water a day. Get out there and exercise. Get your 7 or 8 hours of sleep a night. This recharges your batteries and gives your body the time it needs to detox and heal. Simple stuff no? And it is the same stuff you need to do to have more energy, lose weight and look incredible. So what are you having for lunch? Yep it is true. I am about as patient as a small child on her birthday.
Most people wait until January to launch their new resolutions. Not me,when I am excited I want to get moving! My 2012 mission to create a movement! I want to get as many women on board as possible. No not just any women but those that are tired of accepting their health as it is. If you are 100% happy with your present health then you do not want to hang around for this! Go ahead unsubscribe - you really should! No more: "Yeah it would be nice to feel better" or "Wow you are lucky you have good health"! Demand good health for yourself. You have the right! Declare it, make the commitment to your health in 2012! Forget all those broken promises from past years - who cares! This is your time to finally: Get Rid of Your Digestive Problems More Energy Lose Weight Get off that SugarCoaster And Learn to Eat Healthy Food That You Love! We are at the start of something great. I can't make you care but I can tell you this, if you do not make the commitment to your health and change what you need to you will begin to believe those nasty ol' words ... "You had better accept it, it's just a part of aging." Uh, I don't think so! This is about commitment to better health! The Ultimate Digestive Wellness newsletter will also be different in some ways: There will be four issues per month with the delivery being on Tuesdays at 10am. Two of those issues will be in the format you are accustomed to. The third will be focused on deliciously healthy recipes and cooking tips! The last will address the latest medical and nutritional information, so you can make more informed decisions about your health. You will also get info about new program offerings! So what do you say? Make the commitment that in 2012 you will do what you need to do to be healthier, happier and start living the life you deserve? If so, make the commitment to your body by reading the passage below and Reply to this newsletter with... I Will! Dearest body of mine, After careful thought and consideration, I hereby promise to: Honor you as the temple of my soul Offer you healthy foods and drinks Realize that you deserve to be healthy Overcome the addictions that hurt you Love and appreciate you for what you do Accept that I have the power to heal you Adorn you with nice, comfortable clothes and shoes Realize that laughter, play and rest help you feel good Exercise regularly and appropriately for my body type Accept you and be grateful for you just the way you are Listen to messages you are sending me when you are hurt or sick Understand that my unexpressed emotions and thoughts affect you Be part of the movement! Demand Good Health! For years and years I have been doing the onions, garlic and pancetta in olive oil sauteed with Brussels sprouts all topped with balsamic vinegar.
Really I was doing that more than 10 years ago. Yeah I am on the cutting edge of the mini cabbage movement...8-) This year I changed it up a smidge. Here is a great recipe for a Brussels Sprout with Gremolata. Wow I want more! Sauteed Brussels Sprouts in Gemolata! 1 Tablespoon olive oil1 1/2 pounds Brussels sprouts, halved2 Tablespoons parsley, broad leaf, finely chopped1 Tablespoon lemon juice3 medium garlic, minced (1 TBS)1 1/2 teaspoons lemon zest 1. Heat oil in the skillet and saute the Brussel sprouts. Add 1/4 cup of water or chicken broth. Cover and cook for 5 to 7 minutes. 2. Stir in all the other ingredients and heat through. 3. Season with salt and pepper to taste 4. Transfer to a serving bowl or like me start eating out of the pan! Enjoy More about cruciferous vegetable in an upcoming issue - just a hint, they will put your immune system in overdrive! This recipe is from the November issue of Vegetarian Times. _
Wow That Was So Easy! Okay a show of hands, who feels that knowing what you are supposed to eat to be healthy is just, way to confusing? Come on put that hand in the air, don't be shy! Well I want to spend the next three minutes convincing you that it is really very easy to have better health, more energy, a powerhouse immune system and a digestion that purrs like a kitten. Here are the top 10 things you need to do to: Lose weight Have more energy Boost your immune system Avoid serious disease Improve your digestion Look younger Have less aches and pains Think more clearly Do you want me to go on? Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent. Drink water. Most Americans are chronically dehydrated. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens. Caution: Soft drinks are now America’s number one source of added sugar. Eat dark leafy green vegetables. Green is associated with spring, the time of renewal and refreshing, vital energy. Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood and strengthening the immune system. Broccoli, collards, bok choy, kale, mustard greens, broccoli rabe, arugula and dandelion greens are some of the many to choose from. Use gentle sweets. Avoid sugar and chemicalized artificial sweeteners. Use gentle sweeteners like maple syrup, brown rice syrup, agave nectar and stevia. Also eat sweet vegetables such as yams, carrots and beets. Get physical activity. Start with simple activities, like walking or yoga—start with 10 minutes a day and increase. Get more rest and relaxation. When you are tired or stressed, your body will crave energy. These cravings are often a result of being sleep-deprived, going to bed late, waking up early, for months and years on end. Evaluate the amount of animal food you eat. Eating too much meat, dairy, chicken and eggs can lead to low energy. So can eating too little! Experiment. Respect your body’s individuality. Take time for yourself. Find activities that restore your energy, such as a walk, a bath, a museum, a movie or whatever you enjoy, and schedule a weekly date with yourself to do these things! Limit Dairy The vast majority of people are lactose intolerant and do not know that the health issues that they are experiencing are caused by their dairy consumption. If you have sinus issues, skin problems, headaches, acne, digestive distress like bloating, gas, constipation, diarrhea and eat dairy, then the solution to your problems maybe closer than you think. Couple that with the issues that dairy causes in women and the fact that dairy products do not protect you from osteoporosis makes giving up on eating dairy products very compelling. Get rid of relationships that drain you. People can drain you of your energy. It doesn’t mean that they are bad, but it is good to notice who drains you and why. See if you can transform those relationships by communicating and setting boundaries, or end the relationship. Yep I have just ruined my reputation of being the all knowing nutrient coach that is able to leap tall buildings in a single bound. I can make it even easier if you'd like.... Drink 8 glasses of water Eat leafy greens with at least two meals a day Limit your protein to 8 oz of "clean" protein a day Avoid dairy products Avoid sugar and use only gentle sweets. Exercise every day - go for a walk, for 30 minutes, that's it! Down to six! Come on that is way to easy! Pick one thing today and do it for a week, then add another, then another.....easy!!! I know what you thinking, "Well Mindy, it's not that easy to drink water, eat salads, cut back on protein, not eat cheese, milk and yogurt, substitute honey, agave or stevia for all the sugar I am eating and jeeze walk 30 minutes a day, you must be crazy!" See I've got your number. You know what to do...you just aren't doing it. You are looking for this magic bullet like acai berries, chia seeds, kale chips, or flax seeds. These are great foods that will enhance your health but come on.....stick to the basics! Hey it seems a heck of a lot easier than giving yourself insulin shots, going to doctors that never make you feel better, have aching joints, digestive issues that keep you from enjoying life, missing work and feeling miserable from having a cold or the flu, heart attacks and cancer. A heck of a lot easier. Set your intention to be healthy today and get moving! I can't wait to hear you say, "Wow that was really easy." You deserve to be Healthy! |
AuthorI am a digestive health coach. I help my clients have more energy and a eliminate digestive problems by eating food they love! Archives
September 2013
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