Category Archives: Daily Dash

Affirmative!

Affirmations only work when you use them, when you step into the belief. In order to do that, you must answer any negative thoughts that arise as you read each affirmation. Begin by writing each negative on a separate sheet, and then create a response that debunks its truthfulness.

For instance, the affirmation you’ve written reads: “I enjoy healthy foods that nourish my body,” but what’s going through your mind is, “Oh yeah, like that fried chicken you ate was healthy … right” or, “Who are you kidding? You don’t even like salads!”

In response, you might choose to write: “Hey, I have many years of successfully choosing healthy foods, and when I was doing that, I loved the taste of a fresh, healthy salad!”

Here’s another example: “I enjoy regular exercise.” My monkey chatter tends to follow this line: “Sell it to someone else because I’m not buying! You hate working out because you get bored and feel every ache.”

In response, try this: “I enjoy the sense of accomplishment I have after a workout session. It’s especially encouraging that I feel stronger and healthier.”

Science has proven that attitude is everything. If you step into the belief that you enjoy the positive change you’re making, write an affirmation to support it, and answer the negatives, you will come out a winner.

As you say your affirmations a couple of times a day, one day you’ll feel a shift as your negative thoughts drop away. You are on your way to success! But, don’t take my word for it, check out affirmations on Google. You’ll find a lot of information, along with a lot of examples. Find ones that work for you, answer the negatives and you’ll reach the stars!

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Tidbit Tuesday-Chia Seeds

Chia-Seeds

Wow! These little, bitty seeds pack a wallop! 1oz. (1T + 1/2t) has 8.6g fat, 4.4g protein (high quality containing all essential amino acids except for taurine), 12g carbohydrate, 11g fiber; 1620mg Omega6, 4915mg Omega3, 18% DV of calcium and it’s also high in phosphorous, and manganese. Chia also contains zinc, potassium, copper, niacin, folic acid and magnesium.

All that nutrition is packed into a tiny seed that’s tasteless! That means you can add it to almost anything without affecting the taste. Go ahead, sprinkle it on salads, cereal and yogurt or blend it up in your smoothie. (See Mad About Monday 2-6-12

So, what are the health claims? The Aztecs ate chia seeds for energy. It is reported to be mildly anti-inflammatory, slows the digestion of carbohydrates helping to regulate blood sugar, lowers bad and raises good cholesterol, aids in weight loss and helps to control cravings. Because it’s loaded with anti-oxidants it aids in the prevention of heart disease and hypertension and should be included in any anti-aging strategy. It also aids in hydration and is great for your skin

As if all that isn’t enough, unlike flax seed, chia doesn’t need to be ground to get the benefits, making it easier and faster to use; and it doesn’t need careful handling because it doesn’t get rancid due to the high levels of anti-oxidants. I’ve read that you can keep them for two years.

Chia seeds turn liquid into a gel-like substance that surrounds the seed. It makes a fantastic base for a raw pudding. I got the following recipe from rawfoodswitch.com:

1/4c chia seeds, 1.5c almond or other nut milk, dash of vanilla, sweetener of choice (I love pure maple syrup). Put all ingredients in a glass jar, shake to mix and refrigerate overnight … Voila! Pudding!

As a variation, I plan to try adding 1T of raw cacao to the mix … yum!

How the 10-Day Detox Changed My Life

hyman book I can say that it feels great to have energy, to sleep better and to be losing weight! It’s hard for me to even think back to how I felt before I did my first 10-Day Detox on January 5th, because I’ve stuck with the program and I feel so much better. I thought I would go crazy without any bread, pasta or cereal, but it’s been pretty easy. Then I thought I’d go crazy without coffee … Again, pretty easy. (I did add back in decaf after about 15 days and I enjoy it every morning, but I really didn’t have much trouble before that.) And who doesn’t think that sugar will be HUGE!? Yeah, me too, but it was hardly a blip on the radar.

The good things that have happened?

  • I sleep like a baby
  • My energy is very high
  • Working out isn’t the big drag that it used to be
  • My circulation has improved so much that I can walk my dogs in this cold, frigid air and not have my fingers about to freeze off regardless of the type of gloves/mittens I’ve got on.
  • My skin is glowing. True story–just ask the three people who have said that!
  • I have lost several inches and pounds. I must admit, I’d lose more if I’d eat smaller portions, but right now I’m just trying to get a handle on eating the right foods.
  • And while I don’t have independent verification, I think that my brain is working better.

Here are some testimonials from the past two groups:

Say What

“ … the best gift I’ve ever given myself. Thanks so much Nancy, I’m telling all my friends!”

“I have enjoyed the 10-day detox and cannot believe 10 days have passed. I feel amazing! I was a little worried beginning the program that I would have major cravings, but I found it easy.”

“I am going to continue on with the program, being mindful of what I eat. Everyone should do this detox. Nancy, thank you for a great 10 days!”

They each lost a minimum of 5-6 pounds. Some lost 10 pounds in 10 days!

So, what are you waiting for? The next group starts Monday, the 23rd with a prep call on the 21st! I’ve talked about this for several weeks, and you can do it with or without signing up for my support group (A mere $24.95 with the Promo Code: SOCIAL) which offers you a private, secret Facebook group, guides and four group support/coaching calls. You do have to buy the book which you can do by clicking here.

This detox can truly change your medical status by reducing yourdoc patient

  • Blood Sugar
  • Blood Pressure
  • Cholesterol
  • Weight
  • Inflammation

I believe in supporting people in improving the quality of their lives. This isn’t sissy stuff … it’s really important stuff … stuff that can totally change how you feel as you age. The conditions this reverses are conditions that can stop you in your tracks and leave you barely able to get around, even kill you. You can begin to live again.

All you have to do, if you want to do it on your own is buy the book, which you can do by clicking here. If you do want to the extra support you get from fellow detox participants and MOI, click here to sign up. It’s easy. Just do it.

I would love to have you join me. It’s a fabulous way to find out just how easy it is, to regulate your blood sugar and get off the sugar merry-go-round for good!

Lessons from a Red Bird

A few months ago I found myself reacting from a place of pure emotion when a friend told me I’d hurt them deeply. I apologized and apologized and asked what I could do to repair things. What I didn’t do was take the time to reflect on the situation.

So, why was I apologizing? Because someone had said I’d hurt their feelings deeply and I wanted to fix it, even when, as it turned out, it wasn’t mine to fix.

CardinalI thought of this the other day when a cardinal hit my patio window and was knocked to the ground. He was completely disoriented and didn’t immediately try to fly away, even though he couldn’t have been comfortable with me standing so close to him (as you can see by the picture).

What he did was sit perfectly still and wait, for a very long time. When he had taken enough time to check in with himself, he moved a bit and flew a short distance away, carefully testing his ability after this unsettling encounter.

How differently would things have gone for my friendship had either of us taken a moment to sit perfectly still and check in with our hearts, to listen to Spirit within? Both of us are kindhearted, loving, spiritual women and neither would intentionally hurt anyone, much less each other.

As I reflect, I realize that we were both disoriented and could have learned much from the birds. Hopefully I will remember this lesson in the future, to take a moment and be still before I begin to flap my wings.

Please check out my current offerings, a 10-Day Detox beginning on February 23rd. Save $5 by using the promo code: SOCIAL, and for those in the KC Metro, I’m having an Introduction to SoulCollage® Workshop on February 21st from 9-Noon. Click the links for more info. Thanks!

Who Do Your Taste Buds Belong To?

chocolate cookies First of all, sugar just won’t stay off my radar this year. No matter where I turn I see articles about it. I was contracted to teach two classes about it. I was asked to facilitate a 10-Day Sugar Detox group. Today I received an email with the heading, ‘The 7 Deadly Truths of Sugar’ and another a few weeks ago that said, “Sugar is the New Nicotine!” Last, but certainly not least, I recently had a run-in with sugar disrupting my healthy eating plan. (I’m back on track, staying prepared, and have no cravings at all!)

So, exactly who do your taste buds belong to? Food companies manipulate their food using sugar, salt, and fat to increase the likelihood that you will consume more. Their goal, much like the tobacco companies years ago, is to make their products more attractive and more addictive so that you’ll consume greater quantities. This makes the shareholders happy and provides hefty bonuses to management. Research shows that sugar affects our dopamine receptors and that people addicted to sugar require ever greater amounts to reach the same level of satisfaction … and so we keep eating!

For more on how we are all victims of food giants out of control, read the book, Salt Sugar Fat: How the Food Giants Hooked Us, by Michael Moss, a Pulitzer Prize winning journalist. It’s a real eye-opener and I’ve never looked packaged food the same since.

Why is taste bud manipulation such a bad thing?Potato Chips All it takes is a look at the soaring costs of health care (or sick care) in our country to know that things aren’t working well. Most Americans are happy to take a pill, or five or eight pills to ‘solve’ the symptoms they’re experiencing and that makes the pharmaceutical companies happy! Doctors aren’t taught nutrition and most won’t advise something they don’t understand, or they take their cue from the USDA which is run by former food giant executives. Even if you bring in research that shows it to be true most doctors aren’t interested in hearing about it. Don’t believe me? Tell your doctor that you’re going to change your lifestyle instead of taking a statin for high cholesterol or high triglycerides.

What if I told you that you could feel fabulous without any prescription medications? Would you believe me? It’s true for many people. What if I told you that you could most likely reverse heart disease with diet and exercise, or forget you ever had asthma? Maybe the arthritis in your hands prevents you from doing something you love … You can lessen, and often get rid of the pain when you change your diet.

So, what is deadly about sugar? What are some of the conditions that consumption of sugar leads to and/or exacerbates?

  • High Cholesterol
  • High Triglycerides
  • Obesity
  • Heart Disease
  • Arthritis
  • Diabetes (Type 2)
  • Inflammation
  • Aging Skin
  • Asthma
  • Immune System Suppression leaving your body less
    capable of warding off infection.
  • Fatty Liver Disease
  • Gout
  • Hypoglycemia (Low Blood Sugar)
  • Hypertension
  • Insulin Resistance
  • Slowed Metabolism

nutsBy taking sugar out of our diets long enough to reset our system, then adding back in healthy sweet options, we can take back control of how we feel and how we age. I’m sure you’ve heard it before, but as we hit our 50’s and 60’s it really comes home to us: “It’s not the length of a life, it’s the quality of that life.” In other words, I’m not enthralled by living to 100 unless I feel good and am able to enjoy myself.

Shameless plug
Here’s the good news! You can reset your metabolism and get your blood sugar stabilized in just a few days! One of my group members said, “I am so happy now that my focus isn’t always centered on food!” and another, “They had donuts at work, I had to walk by them all day, and I never even wanted one!” It feels almost magical!

Each person who started on this journey was convinced that they would be suffering and unable to do without their soda or coffee or sugar. Even on the first day they were shocked … It’s crazy how easy it is! When you are putting the best nutrition into your body, in a well-planned way, you quit craving. Magical!

A new group is starting the 10-Day Sugar Detox on Monday, February 23rd with a preparation call on Saturday the 21st. The call is recorded so if you can’t make one of the calls, you can still benefit from the group’s support! We also have a secret, totally private Facebook group where you can share ideas and ask for support. Click here to register  and use the Promo Code SOCIAL for a $5 discount making the price only $24.95 to kick sugar to the curb! Another benefit is that should you fall off the wagon, you will know how easy it is to climb back on!

My group detox uses the book by Dr. Mark Hyman, The Blood Sugar Solution 10-Day Detox, and you can use the same book and do the detox on your own. It’s easier to succeed when there’s an experienced Health Coach there to offer you guidance and options, and with group support; That’s why I offer it, but please consider committing to the detox with or without the group. There are so many good reasons to detox from sugar!

I know it’s hard to imagine when someone tells you they don’t crave much of anything anymore, you don’t believe that they like sweets and junk food as much as you do and that they must have super willpower and you don’t and that there’s no way you’d ever be able to face a day without a candy bar or bag of Cheetos, but every person who’s done this detox felt exactly the same way! They loved their coffee or Cheetos or Milky Way just as much as you love your junk. They just made a choice to change their future … to actually LIVE rather than exist at the whim of Hershey’s, Mars or Blue Bunny.

I would love for you to join us in the upcoming group, but please make the commitment to yourself and take back control. You will feel soooooo good!

Love & Light,
NancyO

Watermelon!

ImageMaybe it’s not quite the official watermelon season, and some of my sustainable friends might give me grief, but those little ‘personal’ watermelons are in stores and are very tasty at this time of year. (I prefer to call them snack size since I consider any watermelon my ‘personal’ watermelon … size matters not!)

Watermelon is my favorite food and I have gone without for months. No longer! Sweet, crisp and cold it is my idea of perfection. Don’t take my word for it; here are some facts about this amazing green striped orb:

  • Watermelon has more lycopene than tomatoes; 20mg per six cup serving. Why do you care? Lycopene is an incredible antioxidant! Researchers have found evidence that shows by including it in your diet you can positively impact heart disease, cancer (most notably lung, stomach, breast, cervix and prostate), diabetes and osteoporosis. Toss in a side of anti-aging support and watermelon is a big winner!
  • By watermelon’s antioxidants corralling a bunch of free radicals it reduces the damage they can cause. Damage that includes the inflammation of arthritis, severity of asthma attacks and the stickiness of cholesterol which leads to atherosclerosis
  • One serving increases free arginine, supporting lower blood pressure and insulin sensitivity.
  • Watermelon is loaded with Vitamin A, C, B6, B1, potassium and magnesium offering strong support for your immune system.
  • The amino acid compound, citrulline works in conjunction with the arginine it forms to relax blood vessels causing watermelon to be known as a natural choice over Viagra for the treatment of erectile dysfunction.
  • It is a vegetable that belongs to the same family as pumpkin, cucumber and squash … who knew?
  • Due to its high water content (92% water) explorers used watermelon as a canteen. (Okay, this created a cartoon in my head of a bunch of people in khaki, walking single file through the rain forest, each carrying a big watermelon. Sorry.)

Watermelon is gaining a reputation for its versatility as well; add it to salads or smoothies, create frozen summer treats or, if you’re like me, just eat it cold and crisp from the fridge! Whatever you do, don’t try to freeze it … you’ll end up with a disgusting, slimy red mess.

In today’s world of instant gratification, watermelon is something that you have to get while you can.  Enjoy it knowing that you are getting crazy good health benefits!

Nancy Oglesby, the Practical Health Coach
Simplifying Healthy Lifestyle Choices
http://www.healthworkskc.com

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7 Ways to Take Out a Killer!

1 7 WAYS TO TAKE OUT KILLERStress is a killer. It’s that simple. It might seem like you have no options, but the reality is that you do. With that in mind, let’s look at how to discern how you can best reduce the stress in your life. We’ll start out easy and move into the more challenging areas:

  1. Exercise. This is basic. Exercise reduces the stress load by burning it off.
  2. Eat nourishing foods. The healthier your diet, the better equipped your body is to cope with stress.
  3. Get enough sleep. If you’re overworked and running from one thing to another, make a list of what you need to get handled the next day right before you go to bed. Chances are you will quit waking up in the middle of the night with a long to-do list running through your brain.
  4. Drink water. Water flushes the toxins from your body. Stress creates more toxins. Drink water.
  5. Meditate. If you don’t know how, check out what’s available on YouTube or at your local library. If you want a more personal approach, find a teacher who will help you.
  6. Slow down. Make a list of all that you do and rank everything on it by A) How much you enjoy it, and B) How much it stresses you out.
      1. Next, find solutions for some of the stressors. If you can’t see your way to solutions, ask for help. Often we’re too close to see what actually can be done. Even if the suggestions aren’t workable, one might be the seed of your eventual solution.
      2. Take the least enjoyable and most stressful item off of your plate. Often we find that our jobs fit that description and while it would be great if we could just walk away, that isn’t always practical, but we can look at ways to make our job more enjoyable and/or less stressful. We can also plan our exit which often gives us a bit more control and a sense that things will improve. In the meantime, take the next item that fits the criteria off your plate.
      3. Journaling is a great way to identify what you like about your current situation and what you don’t. Then you can journal about what you think you’d like to be doing. Somewhere in the middle you’ll find what you next step can be. That is exactly how I became a health coach.
      4. Use this exercise regularly to find the stress-causing factors in your life. They do change, you know.

    A word about taking something off your plate … ladies. Women have a tendency to say yes far too often, feeling it’s their job to take care of everything and everyone. I can’t tell you the number of times I’ve heard, “But, if I don’t do it, it won’t get done!”
    So what? Unless it’s a matter of life and limb, or something so important that you couldn’t stand it if it didn’t get done, let it go. You do know that volunteer coordinators know exactly who will say yes the easiest, and who will say yes if approached in a certain way and that they go to the easiest people first? Don’t be that person!
    Volunteering is wonderful! It’s amazing! It’s a gift to the giver and the receiver! Unless it’s just too much. So, volunteer when it’s the best fit for your life. Do not overcrowd your plate or you will pay the price down the road with chronic illness and potentially early death. Yikes!

  7. Get out and get moving! On the flip side is the stress from a lack of outside stimulation. For some people going to work is the only outside activity they have. This can be incredibly stressful as well. Research shows that people who are connected to others, who have healthy social relationships are happier, healthier and live longer.
    1. It can be challenging to find friends when you are on your own, either without children or with grown children. Kids make it easy: Parents tend to congregate where there kids are, and conversations strike up organically. What can you do when you’re not at that stage of your life?
    2. Try out new churches. If you find one that resonates, join some of the classes or groups that they offer or volunteer to help out.
    3. Volunteer at an animal shelter, library, hospital or performance venue.
    4. Join library book clubs.
    5. Take classes (fitness, art, dance) through your local park district or college.
    6. Check out MeetUp.com for groups with similar interests. There are some very active groups that hike, walk, bike, kayak, visit theaters, concerts, symphonies, go to wine tastings, restaurants … the list is endless!
      Always remember that it takes time and courage to form friendships. Relax and enjoy the activities that you’ve chosen and when you meet someone you think might be a friend outside of the class, consider inviting them to meet for coffee. Over time, friendships will begin to form.

Whatever your first step is in reducing the impact of stress on your body, I urge you to begin today, right now, like immediately. This is important stuff and it will impact your health for years to come.

If you, or someone you know, would benefit from a Strategy Session, in person or over the phone, just visit my website at http://www.healthworkskc.com/

Thinking peaceful thoughts!
Nancy Oglesby, the Practical Health Coach
simplifying healthy lifestyle changes

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