Nutrition on a Post-It Note?

Posted by on Nov 13, 2011 in On My Soapbox, Wellness Ideas | 0 comments



Maybe you’ve heard that physicians typically take less than one nutrition class in their entire pre-med and medical school curriculum. But did you know that the typical family physician expects their patients to learn all necessary nutrition from advice on a Post-It Note?

This is an actual test result mailed from an actual physician’s office to an actual patient – my darling husband. He’s lucky to have a Health Coach living in his house, because we can work together on a realistic, achievable plan to address this important health matter.

If you aren’t lucky enough to be living with a Health Coach, what would you do with this advice? How would you know what steps to take to put it successfully into practice? Do you have any idea about the “low-fat” marketing ploys used by food manufacturers to prey upon your fears after receiving a test like this?

I know that my certification in Holistic Health Coaching has benefitted my clients. Now I have a chance to help the most important client in my life … so I can keep him around to see our grandchildren grow up and get married.

What can I do to help the most important client in YOUR life?

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After the “Techno-Fast”

Posted by on Aug 15, 2011 in Wellness Ideas | 0 comments

My buddy who joined me in 24 hours of technology free life (see Digital Sabbatical below) has coined the term “Techno-Fast.” And it’s a good way to describe my 24 hours from Saturday midnight to Sunday midnight. But how was the day? Torture or bliss?

I’d say it was some combination of both. I think the funniest part is that I was heavily using my technology right up until midnight Saturday. And that I began again at 12:02 a.m. just following Sunday midnight! So it was not easy for me to separate myself from all this. Once I got about 15 hours into the sabbatical, it did get a lot easier though. I thought a whole lot less about email and Facebook … really I promise!

One thing I did notice is just how focused I was able to be. Normally I have a touch of ADD … or what some people would call mastering multi-tasking. Frankly, I find this exhausting sometimes. During the digital sabbatical I didn’t feel like I had to check Facebook, Twitter or email. It was freeing to only think about one task at a a time!

I’d love to say that I spent the day in the woods reflecting on nature. But by now you may realize that’s not entirely my style. My day was pretty much a normal Sunday, just narrowed down to non-technology activities. I spent the majority of my day in the kitchen cooking and canning. And spent time with family – completely focused on them instead of “time-sharing” with my iPhone or iPad. And took a terrific yoga class.

Next time I’m going to the woods … I’m exhausted from 9 hours standing in the kitchen.

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Digital Sabbatical

Posted by on Aug 13, 2011 in On My Soapbox, Wellness Ideas | 0 comments

Ever thought about taking a one-day-a-week digital sabbatical? I have – because a month or so ago I read this great article from Elephant Journal. Now I like my technology as much as the next girl … or maybe more. But sometimes it’s a lot of responsibility, and can be distracting from real people and tasks to complete. Or it can keep me from fulling enjoying the FUN things in life!

So starting tonight at midnight, I am taking my own 24-hour digital sabbatical. Or as my friend Heather (who is going to join me) calls it … a Techno-Fast!

Care to come along with us on this journey?

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Beautiful Beverages

Posted by on Jul 27, 2011 in Wellness Ideas | 0 comments

True confession: I drink an awful lot of water every day, and I have for the last 20 years. In the process, I have discovered that drinking from reusable bottles is easier and more convenient. I hardly ever drink water from a glass.

However, when I make a smoothie I tend to use some pretty un-lovely glasses from the cabinet. They are the biggest glasses I have and just the perfect size for a hearty, healthy smoothie. But they are ugly …

Yesterday a friend and fellow health coach inspired me to hunt down my long-time favorite glasses. I didn’t have to go far … just over to the dining room cabinet. But sometimes the simple choices just add so much to our day.

Here’s my lovely afternoon break … a rare soda in my favorite Mexican glasses. They bring back wonderful memories and feel so great in my hands!

(I also love this brand of soda because they flavor with stevia instead of sugar or chemicals.)

Why not consider your next glass of water, smoothie or other healthy beverage in your favorite beautiful glass?

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7 tips for making healthier food choices when you travel

Posted by on Jun 21, 2011 in On My Soapbox, Wellness Ideas | 0 comments

Lots of us use routine and discipline as key elements in our effort to stay healthy. But when we start a trip, all of our usual routines can go out the window. Discipline is easy when you have control of your environment, but travel generally puts us out of control and into unknown territory.

What can you do to stay as healthy as possible given these factors? Here are seven simple tips to incorporate into your trips:

1. Try not to use the trip as one giant “treat meal.”

I remember when a weekend trip was my opportunity to “cheat” for 2-3 days. I also remember when it was easy to recover from that trip … it’s not so easy now.  There’s a lot to be said for keeping a degree of discipline while you travel. How much discipline is up to you, but it can make you feel more “at home” in unfamiliar places.

2. In airports, find a quiet(er) place to eat. Make the experience as much like a regular meal as possible.

Airports are so full of busyness and constant noise and movement. Eating in this type of environment can often make us eat extremely quickly, which results in overeating or digestive issues. Since neither of those things are comfortable during a trip, try to find a quiet (or at least quieter) spot for your meal. Get your food to go, and walk all the way to the end of the concourse. You’ll get some space plus a few extra steps of exercise. Find the least busy restaurant (which sometimes is the one with healthier choices!) and eat there. Sit at a table as far away from the edge of foot traffic as possible. Remember to breathe and to chew your food.

3. Make water your main beverage for air / car / train travel.

Plain bottled water has so many benefits for our bodies. No calories, no sodium and just pure hydration. It supports healthy digestion and fills us up so we snack less. Stick to water during your travel days instead of soda, alcohol or juice.

4. Look for fruit & vegetables

A lot of fast food stops are offering fruits and vegetables as a part of their menu selection. Pick up a banana or an apple in the airport terminal to replace the snacks on the plane. Or choose a salad with limited cheese, fried toppings, and dressing – focus on the vegetables in the salad instead.

5. Think about and plan ahead for the entire day’s meals.

Whether you’re traveling or have reached your destination, make your meal and snack choices mindfully. If breakfast is the only meal where you’ll be able to choose the source, then choose the healthier options for breakfast. If every meal choice is up to you, then enjoy some new and healthy options in your travel location. (see tip number 6)

6. Use available online and smart phone apps to get review & suggestions that lead you to healthier choices.

When I was a kid, we always took a guidebook from AAA on our vacations. We used the book to find things to do, but also restaurant choices. It’s pretty wonderful when you imagine how far we’ve come from that static information! There are so many fantastic resources to find healthy quality food choices on the road. In airports, I like GateGuru. In a new city, I use Yelp almost exclusively when choosing restaurants. The reviews from real people are an incredibly helpful resource.

7. Pack one small bar of decadent delicious dark chocolate and use it as you sweet treats – for the entire trip!

For me, sweets are the ongoing temptation. Now before I travel, I pack a bar of fantastic dark chocolate in my bag. After choosing to skip all the overly indulgent sweets during the day, I will often treat myself to just one square of that dark chocolate at the end of the day. I find it helps me when I aim for “healthier” instead of “perfect” while traveling.

What are your favorite tips for healthier food choices when you travel?


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