The government produces the Dietary Guidelines for Americans every five years this document is then used by dieticians, nutritionists and other health practitioners. My take away from this document was that 1/3 of the U.S. population which is 90 million people suffer from chronic diseases that are related to a poor diet and lack of exercise.  Some of these diseases include cancer, heart disease, high blood pressure, diabetes and osteoporosis.  This document further discusses how a poor diet and a sedentary lifestyle is a major cause of death in the U.S.  in fact it’s  the second highest cause of death right behind smoking!
 
As I read thru that document I thought to myself, why didn’t I know this?  I suppose it wasn’t earth shattering enough for the big papers to pick it up.     
 
As moms we can actually either extend our life and our families or prematurely shorten it by our food choices and how much we move! Amazing isn’t it or maybe a little daunting? So now you’re probably wondering where do I start?
 
Let’s keep it simple by eating more fruits and vegetables. In this same report it discusses how certain cancers, heart disease, stroke and other diseases can be prevented by eating a wide variety of fruits and vegetables. The recommendation is 9 to 13 servings of fruit and vegetables a day. I know that sounds like a lot but start by just eating more than you are currently doing.  We all are so busy and I know it’s tough to even make a home cooked meal much less get your kids to eat more “green stuff”. My family has recently taken out dairy and meat and focuses on eating a plant based whole food diet but it’s still hard to get in all the fruits and vegetables the USDA requires on a daily basis. That’s why we fill in the gaps with Juice Plus, which is 17 vine ripened fruits and vegetables in capsule and gummy form.

Categories : Finding Balance
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The stress in our life is often brought on by our choices and reactions to people and situations.  We can choose to not volunteer as much this year or choose to take on less responsibility at home and work.  Our reactions to “stressful” things in our life can be reduced if we decide to let less things bug us.  Here are a couple more quick tips to simplify your life reduce the stress and create more harmony:

 
1.  Buy less stuff we clutter up our home, closets and garages with things that seemed to be important.  But often if asked a week or two ago about what you purchased you will likely not remember.  Instead choose to spend your money on great experiences.  For example, instead of buying another pair of jeans or another toy.  Take that money and save it up for a special trip, the day at the zoo or a massage.  The memories you create will outlast pretty much anything you buy.

 
2. Automate – If you’re still paying bills by snail mail most everyone now can be set up with an automatic payment or paid online.  This will free up your time and precious memory stores. 

3. Clean out your closet or a room.  Put aside several hours or more to do this.  Throw away or donate anything you haven’t worn in the past year.  Find a permanent place for everything.  Having even one organized place in your home can really help make your home feel like home. There’s something about cleaning and having a tidy area that can free up your mind mentally and can be so relaxing.

Categories : Finding Balance
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Did you reach a weight loss plateau and can’t get out of it? 

Take a break and focus less on your weight and more on enjoying the summer with your family. You will be amazed at how just relaxing and letting your mind focus on the positive will allow room for you  to break thru  your plateau.

Categories : Finding Balance
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We all have goals and habits we want to achieve but our downfall is often a lack of discipline.  We get busy, overwhelmed and distracted with all of our responsibilities as a mom.  Then we beat ourselves up for not being successful which will lead to more failure because you have the mindset that you don’t have the discipline.

1. Forgive Yourself – Don’t dwell on your failures. No one is perfect.  Learn from it and move on. 

2. Give Yourself Some Slack – Make small achievable goals.  We often overestimate what we can do which can set ourselves up to fail.  Focus on small baby steps to reach your goals.

3.  Focus on motivation – What will motivate you to achieve your goals?  What will sustain the motivation when you struggle? Find a strong motivator for doing something and write them down. Commit publicly.  When things get tough your motivator will help you get thru the those times.

Categories : Life Lessons, Wellness
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I was recently talking to a friend who was excited about her recent weight loss.  She was following a specific program and after several frustrating weeks of not losing weight she tweaked the program to be less complicated  to fit her lifestyle.  Now, the weight is coming off with more ease and less stress. 

Tip:  There isn’t a one size fits all program.  This not only applies to weight loss but to exercising, eating healthier and any changes you want to make in your life.  As moms we want to go the easy route and have someone tell us exactly what we need to do.  This may initially seem easy but often it will lead to frustration and then eventually you will give up because your not getting the results you expected.  Instead, if it’s not working then change it.   For example, if your regular route to work is taking you fifteen  minutes longer  because of some road construcition I bet  you will find another route that will get you to work quicker rather than drive the same route.  This goes for everything else in your life, you may be following a certain plan but if it doesn’t work for you and your lifestyle then take a different path.

There was a recent study that just came out showing the  number of people adhering to five healthy habits (exercising 12 times a month or more, not smoking, eating five or more fruits and vegetables daily, moderate alcohol use and maintaining  healthy weight) has decreased from 15 percent to 8 percent between the period 1988-1994 and then 2001-2006.  

Do you know why?  Because many people are taking the all or nothing approach.  We are bombarded daily with the latest reports from some expert that says we must exercise every day for an hour then a different expert or organization may say every other day for 30 minutes.  And the same goes for what we eat, today eggs are good for us tomorrow they aren’t.   Then we are told to eat 7 to 13 fruits and vegetables a day or was that 9?  All of this information can be confusing and overwhelming when we even think about trying to do everything the health experts suggest when we barely have enough time to get to the dry cleaners and grocery shop.  So we just give up and do the best we can. Well obviously the best we can isn’t cutting it.    

So what do you do when you know that your weight has been creeping up and your energy and health has been declining? I suggest focus on one aspect of your life at a time.  So choose either eating healthier or exercising.  Whichever you choose take it easy on yourself. The simpler the change the likelihood that you will stick with it is much higher.  

 So for example, if you’re going to eat healthier try eating an apple twice a week.   Stick with that for at least two weeks then make another small change such as cut back on junk food twice a week.  So replace your normal vending machine visit with a healthy snack of fruit or vegetables. Most importantly build on each success with another small change.  

Here is an exercise example, find something you like to do.  Exercise doesn’t have to be in the gym it could be joining a hiking club or taking dancing lessons. Also, it doesn’t have be for an hour or even thirty minutes. Exercise is all about moving more than what you’re currently doing.   If you can only squeeze in 15 minutes twice a week go for it!  Try walking twice a week. Or get a pedometer and monitor your steps then shoot to walk 500 more steps in a week. 

 Implementing small changes and building upon those changes after several weeks will keep you moving forward and motivated.   You will start to feel healthier, have more energy and feel awesome that you are making strides in the right direction.

 

 

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Jun
02

Are You Doing Your Part?

By Michi · Comments (0)

As a mom and a parent we are always working toward making a better future for our kids. We want them to be prepared for school and have the best education possible. We will hire tutors and get them involved in extracurricular activities to give them a leg up.  We want them to have a better life than we had.  Below is Paul Hawkins commencement address at the University of Portland.  His speech made me realize that having a better life must also inlcude taking care of the earth our “mother ship” that we take for granted. A very humbling and inspiring speech.  Enjoy!!paulhawkins1

Paul Hawkins 

 Commencement Address to the Class of 2009
University of Portland, May 3rd, 2009

When I was invited to give this speech, I was asked if I could give a simple short talk that was “direct, naked, taut, honest, passionate, lean, shivering, startling, and graceful.” No pressure there.

Let’s begin with the startling part. Class of 2009: you are going to have to figure out what it means to be a human being on earth at a time when every living system is declining, and the rate of decline is accelerating. Kind of a mind-boggling situation… but not one peer-reviewed paper published in the last thirty years can refute that statement. Basically, civilization needs a new operating system, you are the programmers, and we need it within a few decades.This planet came with a set of instructions, but we seem to have misplaced them. Important rules like don’t poison the water, soil, or air, don’t let the earth get overcrowded, and don’t touch the thermostat have been broken. Buckminster Fuller said that spaceship earth was so ingeniously designed that no one has a clue that we are on one, flying through the universe at a million miles per hour, with no need for seatbelts, lots of room in coach, and really good food—but all that is changing.

There is invisible writing on the back of the diploma you will receive, and in case you didn’t bring lemon juice to decode it, I can tell you what it says: You are Brilliant, and the Earth is Hiring. The earth couldn’t afford to send recruiters or limos to your school. It sent you rain,sunsets, ripe cherries, night blooming jasmine, and that unbelievably cute person you are dating. Take the hint. And here’s the deal: Forget that this task of planet-saving is not possible in the time required. Don’t be put off by people who know what is not possible. Do what needs to be done, and check to see if it was impossible only after you are done.

When asked if I am pessimistic or optimistic about the future, my answer is always the same:
If you look at the science about what is happening on earth and aren’t pessimistic, you don’t understand the data. But if you meet the people who are working to restore this earth and the lives of the poor, and you aren’t optimistic, you haven’t got a pulse. What I see
everywhere in the world are ordinary people willing to confront despair, power, and
incalculable odds in order to restore some semblance of grace, justice, and beauty to this
world. The poet Adrienne Rich wrote, “So much has been destroyed I have cast my lot with
those who, age after age, perversely, with no extraordinary power, reconstitute the world.”
There could be no better description. Humanity is coalescing. It is reconstituting the world, and the action is taking place in schoolrooms, farms, jungles, villages, campuses, companies, refuge camps, deserts, fisheries, and slums.

You join a multitude of caring people. No one knows how many groups and organizations are
working on the most salient issues of our day: climate change, poverty, deforestation, peace, water, hunger, conservation, human rights, and more. This is the largest movement the world has ever seen. Rather than control, it seeks connection. Rather than dominance, it strives to disperse concentrations of power. Like Mercy Corps, it works behind the scenes and gets the job done. Large as it is, no one knows the true size of this movement. It provides hope, support, and meaning to billions of people in the world. Its clout resides in idea, not in force. It is made up of teachers, children, peasants, businesspeople, rappers, organic farmers, nuns, artists, government workers, fisherfolk, engineers, students, incorrigible writers, weeping Muslims, concerned mothers, poets, doctors without borders, grieving Christians, street musicians, the President of the United States of America, and as the writer David JamesDuncan would say, the Creator, the One who loves us all in such a huge way.

There is a rabbinical teaching that says if the world is ending and the Messiah arrives, first plant a tree, and then see if the story is true. Inspiration is not garnered from the litanies of what may befall us; it resides in humanity’s willingness to restore, redress, reform, rebuild, recover, reimagine, and reconsider. “One day you finally knew what you had to do, and began, though the voices around you kept shouting their bad advice,” is Mary Oliver’s description of moving away from the profane toward a deep sense of connectedness to the living world.

Millions of people are working on behalf of strangers, even if the evening news is usually
about the death of strangers. This kindness of strangers has religious, even mythic origins,
and very specific eighteenth-century roots. Abolitionists were the first people to create a
national and global movement to defend the rights of those they did not know. Until that
time, no group had filed a grievance except on behalf of itself. The founders of this
movement were largely unknown — Granville Clark, Thomas Clarkson, Josiah Wedgwood —
and their goal was ridiculous on the face of it: at that time three out of four people in the world were enslaved. Enslaving each other was what human beings had done for ages. And
the abolitionist movement was greeted with incredulity. Conservative spokesmen ridiculed
the abolitionists as liberals, progressives, do-gooders, meddlers, and activists. They were told they would ruin the economy and drive England into poverty. But for the first time in history a group of people organized themselves to help people they would never know, from whom they would never receive direct or indirect benefit. And today tens of millions of
people do this every day. It is called the world of non-profits, civil society, schools, social entrepreneurship, non-governmental organizations, and companies who place social and
environmental justice at the top of their strategic goals. The scope and scale of this effort is unparalleled in history.

The living world is not “out there” somewhere, but in your heart. What do we know about life? In the words of biologist Janine Benyus, life creates the conditions that are conducive to life. I can think of no better motto for a future economy. We have tens of thousands of abandoned homes without people and tens of thousands of abandoned people without homes. We have failed bankers advising failed regulators on how to save failed assets. We are the only species on the planet without full employment. Brilliant. We have an economy that tells us that it is cheaper to destroy earth in real time rather than renew, restore, and sustain it. You can print money to bail out a bank but you can’t print life to bail out a planet. At present we are stealing the future, selling it in the present, and calling it gross domestic product. We can just as easily have an economy that is based on healing the future instead of stealing it. We can either create assets for the future or take the assets of the future. One is called restoration and the other exploitation. And whenever we exploit the earth we exploit people and cause untold suffering. Working for the earth is not a way to get rich, it is a way to be rich.

The first living cell came into being nearly 40 million centuries ago, and its direct
descendants are in all of our bloodstreams. Literally you are breathing molecules this very
second that were inhaled by Moses, Mother Teresa, and Bono. We are vastly interconnected.
Our fates are inseparable. We are here because the dream of every cell is to become two
cells. And dreams come true. In each of you are one quadrillion cells, 90 percent of which are not human cells. Your body is a community, and without those other microorganisms you
would perish in hours. Each human cell has 400 billion molecules conducting millions of
processes between trillions of atoms. The total cellular activity in one human body is
staggering: one septillion actions at any one moment, a one with twenty-four zeros after it.
In a millisecond, our body has undergone ten times more processes than there are stars in the universe, which is exactly what Charles Darwin foretold when he said science would discover that each living creature was a “little universe, formed of a host of self-propagating organisms, inconceivably minute and as numerous as the stars of heaven.”

So I have two questions for you all: First, can you feel your body? Stop for a moment. Feel
your body. One septillion activities going on simultaneously, and your body does this so well you are free to ignore it, and wonder instead when this speech will end. You can feel it. It is called life. This is who you are. Second question: who is in charge of your body? Who is managing those molecules? Hopefully not a political party. Life is creating the conditions that are conducive to life inside you, just as in all of nature. Our innate nature is to create the conditions that are conducive to life. What I want you to imagine is that collectively humanity is evincing a deep innate wisdom in coming together to heal the wounds and insults of the past.

Ralph Waldo Emerson once asked what we would do if the stars only came out once every
thousand years. No one would sleep that night, of course. The world would create new
religions overnight. We would be ecstatic, delirious, made rapturous by the glory of God.
Instead, the stars come out every night and we watch television.

This extraordinary time when we are globally aware of each other and the multiple dangers
that threaten civilization has never happened, not in a thousand years, not in ten thousand
years. Each of us is as complex and beautiful as all the stars in the universe. We have done
great things and we have gone way off course in terms of honoring creation. You are
graduating to the most amazing, stupefying challenge ever bequested to any generation. The
generations before you failed. They didn’t stay up all night. They got distracted and lost sight of the fact that life is a miracle every moment of your existence. Nature beckons you to be on her side. You couldn’t ask for a better boss. The most unrealistic person in the world is the cynic, not the dreamer. Hope only makes sense when it doesn’t make sense to be hopeful.

paulhawkins

This is your century. Take it and run as if your life depends on it.

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I don’t know about you but the popcorn in those microwaveable bags are not so tasty. Also have you looked at the ingredients?  It’s full of chemicals. So here is a healthier and tastier alternative:

Measure out 1/4 a cup of popcorn kernels in a paper bag.  Fluff open the bag so there is room for the popped kernels.  Fold the end of the bag a couple of times. Then put the bag in the microwate on high for about three minutes.  Stop the microwave when the kernels are popping about 10 seconds a part.  This will make about 4 1/2 cups of popcorn.

You can drizze some olive oil and sea salt or get fancier and add  your favorite finely shredded sharp cheese.  If you use sharp you can add less cheese but still have a wonderful flavor.  Other seasonings you can try are garlic powder, pepper, red pepper flakes, sea salt and flavored olive oils. 

Enjoy!!

Categories : Eating Healthy
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May
27

Do You Dread Exercising?

By Michi · Comments (0)

If you’re like many moms, you look at exercise as a chore and would rather do almost anything else.  If this sounds like you,  you may just need to rethink what exercise is. I’ve worked with moms who hated going to the gym but felt that was the only place they could exercise.  There are hundreds of other activities you can do outside of the gym.   Exercising could be taking a dance class or gathering up your girlfriends for a fast walk.  The key thing is to find something that is fun for you.

Here are a couple of options for those that don’t like “formal exercise”:

Take up a sport such as tennis or racquetball
Walk your dog more often
Ride a bike with your kids
Hiking
Let loose and dance around at home

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As busy mom’s we have a never ending to do list.  Every time we cross off one item there are three more to replace them.  When was the last time you did doing nothing?  This isn’t a trick question.  If the only time that comes to mind was when you were deathly ill in bed, that doesn’t count.  Devote a part of your Memorial weekend to do nothing.  No email, no phone calls, no cleaning etc.  Taking some down time will rejuvenate you and refill your energy stores so you can tackle with more ease the challenges of being a busy mom.

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