Why do we procrastinate when it comes to our health?

Since becoming a Health Coach, I have noticed the following 5 reasons why most people delay taking steps toward improving their health. Do any of these resonate with you? Sometimes just understanding what is standing in your way will help you begin to take action.

1) " I DON'T HAVE THE NECESSARY SKILLS AND TOOLS TO BE HEALTHY"
When people do not feel that they have the ability to perform tasks related to their health, such as lack of recipes, inability to understand food labels, which diet is best for me, they often avoid taking charge of their health because they feel overwhelmed by a lack of skills. Often hiring a professional, like a health coach can help you solve your "skills" problem.

2) "IT'S BORING"
When you are not interested in reading health books, surfing the web for recipes, exercising, one solution is to procrastinate and just not do it. But a solution might be to "just do it" so you have more guilt-free time.

3) "I DON'T FEEL LIKE IT"
People procrastinate and think something is wrong with them if they are not motivated to begin a task. Believing you have to feel motivated to begin a task has the order reversed. Starting the task is the motivator. Sometimes just taking the first step, no matter how small will serve as the motivator to take future action.

4) "FEAR OF FAILURE"
If I really try and fail that is worse than if I don't try at all. Oftentimes the fear of failure is based on perfectionism. Sometimes unrealistic standards are the problem.

5) "FEAR OF SUCCESS"
Sometimes procrastination is because you are fearful of the consequences of your achievement. If you do well, maybe more will then be expected of you.

Based on information from the Oregon State University Success Center

Finding Peace with your Food

Are you feeling stressed, rushed, or scattered as if you are being pulled in too many directions. Are there too many demands on your time?  I hear from so many of my clients that they do not have the "time" to cook and plan their meals because they are so busy, and sometimes they can't even stop to find time for lunch until late in the day.

What I have learned through my own experiences, and from working with clients who are successful, is that prioritizing time to shop, prep and cook your food will actually ground you in a way that will help you feel centered and calm. Learning to embrace and schedule the time needed to prepare your meals for the week renews you, and makes you feel in control of your life and your choices. It actually give you more focus to prioritize all of the demands on your time. Clients tell me that taking out the time to meal plan, cook and enjoy the process as well as their food, surprisingly has given them more time to do the things they need to accomplish. Perhaps this is a result of being more in tune with nature, having better energy, and trusting yourself and your intuition more.

Here are some ways to help you slow down, and enjoy your mealtimes, especially during the busy workday during lunch.  At your next meal see if you can chew each mouthful of food 100 times per bite. Maybe try 50, or 20. If you become more aware of each bite, and practice chewing with intention, you will notice that you feel fuller faster and your food will taste better.  Encourage your friends and family to chew as well. The more you chew, the easier your digestion will be. This is due to the fact that saliva contains digestive enzymes, so the longer you chew,  the more time these enzymes have to start breaking down your food, making it easier on your stomach and small intestine.  Another tip, try eating with chopsticks to help you slow down, relax and enjoy your meal.

I leave you with this quote from Michio Kushi, a macrobiotic educator and natural food pioneer, from
his book "One Peaceful World"...

       " Peace begins in the kitchen and pantries, gardens and backyards, where food is grown and prepared. The energies of nature and the infinite universe are absorbed through the foods we eat and are transmuted into our thoughts and actions"

Fondly, Suzy

Peaceful Tips for Abundant Body and Mind Health

Do you know those people who are always on the move? Rushing off to their next appointment, cell phone at their ear or between their thumbs? They don’t see the beginning of a new season or the smile of the cute baby in the stroller at the red light. I know because, I used to be one of them.  I used to live my life with the false belief that if I had a full schedule, with a “don’t stop, don’t relax” attitude I was somehow living a more virtuous life than all those “lazy, relaxed types”. Then a year ago, after realizing I needed a more peaceful approach, I enrolled at the Institute for Integrative Nutrition and many of my unhealthy beliefs shifted. The healthy, calm lifestyle changes I have implemented since graduating as a Health Coach, have allowed me to live a much more harmonious life, ironically allowing for more productivity, and best of all giving me a true sense of purpose every day.

For some of you doubters out there, who are about to stop reading, (I know, this is where I used to put down the article and convince myself I was wasting time and had more important things to address) …read on.

Our bodies and our minds are complex systems that require downtime for maintenance, tune-ups and recharge.  Like any complex piece of equipment if it is “powered on high” all of the time without a reboot, it will eventually slow down and start to wear down leading to a system failure. Try this simple advice I created, and share with my clients, using the acronym P-E-A-C-E to prevent a system failure in your body and mind.

P – PRACTICE STILLNESS – Find time every day to be still. Some call it meditating, journaling, stretching…whatever you call it, just allow your body and mind to be still for a few minutes every day. I like to do it early in the morning, but anytime will work as long as you can be relatively free from noise and interruptions. Close your eyes, quiet your thoughts and be appreciative; or journal your thoughts and worries on paper in order to quiet your mind, or stretch and appreciate your body.  Over time your practice of stillness will become easier and you will develop a deep sense of gratitude.

E- EAT MINDFULLY – you are not saving time if you quickly inhale your lunch to jump right back into work. You will only be left feeling unsatisfied one hour later, searching frantically for something to refuel yourself. Pay attention to what and how you are eating. When you take the time to chew your food slowly you will begin to notice that your food not only tastes better, but it leaves you feeling fuller and satisfied longer.  This also helps with digestion, because your body does not have to work so hard, which in turn gives you more energy to do the things you love to do.

A-AIR – Breathe in fresh air, you will be surprised how great you feel. I used to laugh at this, until I got called out in my Pilates class for not breathing properly. Try to get outdoors everyday if you can and breathe in the fresh outdoor air.  Deep breathing helps your mind and body relax by releasing tension, it helps rid your body of toxins and helps with the digestion of your food by massaging your internal organs.  Try this about five times, breathe in for 4, hold the breath for 7 and exhale for 8. Notice the calm and peacefulness you feel.

 C-Chose Consciously – Pay close attention to the food choices you are making and be grateful for your food. Thinking about the source from where it came, who grew it, is it in season? This appreciation for your food helps foster a feeling of gratitude that will divert your attention from your current stress, allowing you to put it aside for a few moments while you enjoy your meal.

E-Engage Others – a strong predictor of longevity is the health of the people you hang out with. Seek out positive people who enjoy hobbies your love, schedule time with them.  Find an active accountability partner to reinforce your good intentions. Be a leader among your friends and family, model happy healthy behaviors so you will all be around for many years to enjoy one another.

Important Messages Your Digestive System is Sending You About Your Health

Do you want to feel more confident with the food choices you make? Do you want more energy and clearer thinking? Do you want to walk into your closet knowing you can wear anything and it will look and feel great?

We need to create time to take care of our health, the time will not just appear. I am motivated to help people whenever they call me after receiving a scary diagnosis from their doctor, wanting to improve their health habits. I always wish people could be motivated to make changes before they receive a diagnosis. It seems many of us run on auto-pilot, not paying attention to signs our body is giving us that something is not right.

Clients are often shocked when I tell them that a healthy digestive system should include 1-3 bowel movements a day. A poor digestive system is an indication that something is not right in your body and can lead to lower immunity, inflammation and a host of chronic illnesses. If you are experiencing recurring bloating, constipation, reflux, gas these are all signs that your digestive system may need help.

I have a 4-part System that takes busy men & women struggling to eat well and manage stress to find simple strategies and habits that allow them to feel great and accomplish more in their lives in six months. My clients experience improved energy levels, leading to more productivity at work, time to socialize with friends and family, and pursue their passions.

As a Health Coach I am on my client's side providing them with support, walking them through their problems and toward their goals. To learn more about working with me, sign up for a complimentary health consultation where we can meet in person or on the phone. My coaching program will give you results in a way you can manage and not feel overwhelmed. Visit my website and contact me here or call me at 214-293-7768.

Harmoniously yours,
Suzy

Keeping Your Computer Healthy Will Help Your Health

Recently when my email was hacked, (and apologies to any of you who were affected), I realized that not taking care of the security of your computer will wreak havoc on your stress levels when you encounter trouble. My phone rang non-stop that day with wonderful friends concerned about my trip to the Ukraine, the trouble I was in, and asking if they could help. Realizing the stress this caused to myself and those recipients of the hacked email, and in an effort to find as many ways as possible to live healthy and reduce stress I wanted to try to help others avoid this situation. A huge shout out to the awesome tech guys over at HBR Technologies and CEO Jeff Romick for helping clean up my computer. Jeff was kind enough to put these quick security tips together for my Harmonious Health followers: 

1) Don't have one password for everything. The password on your phone is easy for someone to watch you enter so it should not be used for banking or home alarms.

2) Passwords should be 8 or more characters that include letters, numbers and a special character, i.e.  %, *,..The password should not include names or pet names. Change your passwords quarterly.

3) If you receive an email request from an unknown source, do not click on anything inside the message. If you wish to unsubscribe from future emails, respond with "unsubscribe" in the subject. Make sure you remove your signature information before sending. 

4) Make sure you have active and updated anti-virus and anti-malware software on your devices.

5) Do not use public computers or wireless connectivity when accessing accounts or using passwords. If you can avoid them completely, even better. 

6) Do not leave your phone or computer unattended in public places. Make sure you lock the screen if you walk away and that a password is required to login.

7) Do not put account numbers and passwords in your phone.

8) Do not list your home address as your Home on your GPS.

9) Predators look for the easiest, weakest targets; don't help them hurt you.

What I Learned from Running my 5 Day Detox Group and Participating in My Feel Great Program

I struggled with the title of this blog post. The alternative title was going to be "My New Found Appreciation for My Husband's Career as An Advertising Executive". Here is why......

If you look up Detox in the dictionary it is defined as a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances.

Now that I have graduated from my Health Coaching Course,  I am on lists with various other health coaches and I am constantly inundated with the latest "Detox" Diets that fellow Coaches are running. In addition, now that it is January and everyone is trying to stick to their resolutions, everywhere I turn I seem to see an offer for a Detox, 7 day Detox, 28 day Detox just choose your number!

So I was particularly intrigued, when a friend of mine recently posted an article on Facebook saying that you can not Detox your body and that it is a myth. In Nutrition School I studied over 100 different dietary theories, and learned about toxins in our world, and how simple dietary and lifestyle changes can improve your health and happiness.

The article states "the idea that you can flush your system of impurities and leave your organs squeaky clean and raring to go – is a scam. It’s a pseudo-medical concept designed to sell you things.There are two types of detox: one is respectable and the other isn’t.” The respectable one, the article says,"is the medical treatment of people with life-threatening drug addictions. The other is the word being hijacked by entrepreneurs, quacks and charlatans to sell a bogus treatment that allegedly detoxifies your body of toxins you’re supposed to have accumulated.”

At first I was horrified to see this article. I had just graduated from the Institute for Integrative Nutrition, and I had just run a 5 Day "Detox" with a group of women. Was I marketing a scam to these women? That's impossible, everyone in my group started to feel good, was back in the kitchen cooking and at the grocery store shopping, starting to feel healthier, energized, and inspired, not to mention the dropped pounds as their body's began returning to their more natural weight.  Of course I was not marketing a scam, and I should have realized, its all in the name. But as a new business entrepreneur, with a background in accounting not marketing, and not used to running my own business, I was just trying to call it what I was seeing in the media,  A Detox Diet. I should have better understood that the name was confusing to many, and created skepticism with some, when someone emailed with interest in joining our group, but mentioned that she worked full time and was worried that she would constantly be running to the restroom if she did the "Detox" during a workweek. 

Of course when you change your dietary habits, your digestive system readjusts, and yes for some people their elimination habits may be altered for a period of time while their body adjusts. And yes, some people call this "Detox". I now prefer to refer to this process as "healing your body though diet and eliminating digestive distress, and creating healthy strategies for dealing with the stress in your life." I also have a much deeper understanding about the challenges advertisers go through on a weekly basis, and the value of good advertising and the potential confusion that advertising can create.

So, I have since learned from my mistake, and I renamed my program the "Feel Great Program".  Detox is "sexy" and people want to buy it. People are looking for a "quick fix". My program is NOT a quick fix. So let me be very clear, if you are looking for a fast solution to losing weight, improving your health, and creating permanent change, I am NOT your girl. While I do offer abbreviated versions of my 6 month program, like the 5 day group I recently ran; which will give you a "taste" of what it will be like to work with me, I truly believe that it takes about 3 months for people to develop new habits, and an additional 3 months to understand the obstacles one will face and support my clients in fine-tuning their new habits. That is why I believe the 6 month program works.

While I might suggest you drink water with lemons, or apple cider vinegar to increase the alkalinity in your system, I would never put people on a liquid cleanse detox or a juice cleanse. While I might suggest that you add some "superfood" greens into your diet, I do not believe that there are miracle "superfoods" that you should eat or drink all day everyday that will solve all your problems. I don't think drinking a daily green juice will fix your life, but  depending on what I learn when we sit together or work remotely, and discuss your health history, I might suggest drinking one now and then. 

Before I began my "Feel Great Program" I used myself as a guinea pig and journaled what I was noticing and how I was feeling as I put myself on it.  While it is true that everybody is unique and not everyone will react exactly the same way to every diet and lifestyle plan, I can promise you that following my program will give you the following:

   - keep your energy level more consistent and eliminate that midday slump where people often are tempted to re-energize using caffeine, sugar or other processed junk food.

   - Improve your overall mood, ability to stay focused, calm and level-headed through improved nutrition, wellness routines and improved sleep. 

   - by eating a wide variety of whole foods, and spices that I incorporate in the "Feel Great Diet" you will be amazed at how your cravings will begin to diminish. I am not saying you will never crave chips or cookies ever again, but incorporating more tastes into your diet will provide you with more feelings of satisfaction when you eat, and help control your cravings.

- help you to learn what triggers you to make poor food choices, and understand that this is not a sign of weakness but your attempt to make your body feel better. This will in turn help you to become more patient with yourself and love yourself more.

- help you to learn about mindfulness and its connection to poor eating habits, so that you begin to actually want to do things like meditate, journal,or stretch because you actually feel and notice how it affects your food choices.

- your body will naturally begin to get to the perfect weight for you, where you feel comfortable, energetic and healthy. Not an ideal weight as defined by society, but an ideal weight for your particular body.

- after just a few weeks on my "Feel Great Program" you will start to see that you are becoming more aware of how your body feels, and you will really begin to understand the importance of defining your goals so that you live a more fulfilling and satisfying life and fulfill your true potential.

So while I don't have any magic pills, powders, tinctures, or colonic irrigations, and my program doesn't have a sexy "Detox" name promising results in some unrealistic amount of time like 10 or 30 days, I do have a program that will make you "Feel Great". When you stop to think about it, isn't that we are all really searching for? To look and feel great, and live a "HARMONIOUSLY HEALTHY" life.

To learn more about my One-on-One Coaching Program, my group Programs, my Workshops, opportunities for Physicians and other medical professionals to partner with me, to hire me to speak at your group or organization, or to have a Complimentary Break-through session to learn more about how I can assist you with your health needs visit my website or email me at Harmonioushealth@sbcglobal.net

With gratitude from this realistic and painfully honest marketer...
Suzy

Ten New Healthy Habits I am Thankful For

As my year studying at the Institute for Integrative Nutrition comes to an end, and in honor of Thanksgiving, I thought I would share some of my favorite new healthy habits that I am thankful to have learned.  I have incorporated these habits slowly into my daily routine over this past year and I have found that they help me feel great, have more energy, sleep better, and stay more focused throughout the day.

#1  Warm Lemon Water in the morning to start the day off and kick start your digestion.

#2  SIMPLE YOGA STRETCHES  because some days you can’t do a long workout, so just doing these simple stretches in the morning will help you feel good all day.

#3 A HOT CUP OF ORGANIC COFFEE   The caffeine debate will always continue, and although I have always been a coffee drinker, I have made the switch to ONE good quality cup of organic coffee in the morning. I believe that one cup, that I savor with some almond or coconut milk, in the quiet time in the morning, centers me and gets my day off to a good start. Having the coffee after I drink lemon water and eat a little something seems to work better than having coffee on an empty stomach. 

#4 NYR Organic Products  These certified organic essential oils, face, body and bath products, as well as the line of supplements and greens powder are paraben free, non-GMO, & contain no synthetic fragrances. The scents of these products make me feel uplifted everyday when I use them, and the oils and evening products help me get a great night's sleep. I love how the supplements give me energy, make my nails strong, and help my digestion.

 

 #5 Glass Mason Jars  are my new favorite storage item. I keep spices, nuts, seeds, dried beans, dressings, rice and other grains in them. I love using them in my pantry or refrigerator and labelling them so I can locate what I need quickly.  They are dishwasher safe and when the lids start to go bad you can replace them while keeping the old jars. 

#6 JOURNALING get your thoughts out of your head and onto the page, SO MUCH RELIEF, TRY IT!!!!

 #7 Health Warrior Chia Bars when you forget to pack a healthy snack, these delicious little snack bars are great to keep in your bag or desk, They give you great energy with healthy ingredients. Chia seeds help you lose weight by keeping you full longer, help hydrate your body, and are rich in Omega-3, a vital fat. There are so many flavors to choose from, but my favorite is the chocolate-peanut butter.

 #8 Kale Chips  when you need a crunchy salty treat, that will satisfy you, but also keep you healthy! Easy to make in your oven. 

 #9 DRINK MORE WATER  So many times in the past I would try to satisfy a craving to no avail. Sweet, salty, spicy, nothing seemed to work. Often times cravings are an indication that you are dehydrated. I notice such a huge difference in my energy levels, skin texture, even my mood when I am consistently staying well hydrated. Such a simple habit to incorporate with amazing benefits. 

#10 FRESH AIR  It is just amazing what a quick walk outside, or just around the block,  can do for your mental state of mind. On the days you feel you just can't get outside,  just opening your home windows and allowing some fresh air in,  will benefit your lungs, skin and whole body. 

Wishing you all a happy and healthy holiday with your friends, family and loved ones.
Harmoniously yours,
Suzy