As my Facebook news feed fills with first day of school photos with freshly cut bangs, college dorm rooms with new comforters and matching pillows with scripted initials hanging overhead, sorority girls wearing matching clothing doing I don't know what (never joined a sorority, but that's another post), cars loaded with college gear, and for my East Coast friends photos of kiddos returning from summer sleep-away camp..I can't help but think back to a year ago today. Moving my middle son into college (even making his bed), for his Freshman year, driving my then 10th grader back and forth to band camp practice, and wondering about my college senior's future.

What a difference a year makes. My now 11th grader, wakes herself up and drives to band camp as I roll over in bed.  My now sophomore son loaded up his car, drove himself to college and has hopefully unpacked, and my college graduate now lives in Washington DC, employed and paying his own rent. A year ago I could not have even imagined!

What seemed so challenging and emotional last year, does not even seem like it should have been a hurdle this year.  I have noticed this same sentiment among the clients I have worked with this past year.  A client who a year ago could not imagine going gluten-free is now bragging to me about all the yummy quinoa recipes she is preparing. My " I am too tired to exercise" client is now out after work walking the dog or doing yoga moves in the morning before work.

What seems foreign to us seems hard.  What is not a part of our usual routine and pattern is outside of our comfort zone, and this unknown...its SCARY! When I left my son at school last year I had to adjust to a "new normal", and with each passing day the newness and emptiness I felt became my "new normal" and it became easier. The same is true with new health habits.

The more you add drinking water to your routine the less you will have to remind yourself to drink it.  The more you take time out of your day for self-care the more you will become aware that you are a bit "off" when you skip it.

I am writing this post as I sit here at the Dallas County Courthouse serving jury duty. We are blessed in this country to have the freedoms and judicial system we have. We are free to choose how we worship, where we send our children to school, what we choose as our career, what and how we eat, and how we take care of ourselves. I encourage us to appreciate these freedoms, and while it may be scary at times to embrace the changes we want to make in our lives, we must do so with gratitude and trust in our ability to navigate these new roads.

To learn more about my health coaching email harmonioushealth@sbcglobal.net or visit my website

Fondly,
Suzy



Photo from my most recent "change embracing" climb up these rocks in Utah on the Iron Canyon hiking trail!!

Are you struggling to lose those stubborn pounds?

As I close in on my first year working as a health coach, I have noticed many reasons why women are choosing to work with me to improve their health and well-being, but weight loss always seems to be a big factor.   I often hear women say, “at my age I just cannot lose weight anymore”, “my body is different than 10 years ago and now I can’t eat certain foods”, “I just have to accept this weight I am at, and I can’t do anything about it”  

While I believe as we age our body’s requirements do change and that we should accept our body types and love ourselves at every weight; I strongly believe that all women can drop unwanted pounds and gain more self-confidence and energy by incorporating many of these tips I share in my Health Coaching Program. Here are just 4 that I share with all of my clients

1) Are you drinking enough water? 

Often your body is dehydrated but the signals are similar to hunger signals. Try drinking a tall glass of water and wait 20 minutes. If you are still feeling hungry than it probably is real hunger not thirst. If you are not drinking enough water, your kidneys are not functioning optimally and your liver is working hard which stresses your liver and stops it  from metabolizing fat as quickly and efficiently as it should. As a result, your metabolism slows down to conserve water, which causes you to retain weight. Try increasing your water intake and see if this helps your weight loss efforts.

2) Are you getting enough sleep? When you sleep your body regulates 2 hormones, leptin and ghrelin that impact weight loss. Ghrelin increases your appetite and leptin signals to your brain that you are full. Without enough sleep, ghrelin levels rise and leptin levels fall. Can you see the disaster that is created without enough sleep…your hormones will increase your appetite and decrease your body’s ability to signal to your brain that you are full. Try getting 7-9 hours of sleep in order to help balance these important hormones which can sabotage your weight loss efforts.

3) Are you eating mindlessly? Mindless eating done standing at a table, while driving, or staring at a TV screen can cause you not to pay attention to your true hunger levels. Try to eat in a relaxed setting whenever possible, and focus your attention on the food and your body. Chew slowly and notice your pace. I often give my clients chopsticks to train themselves to slow down while they eat. Think about where you food came from, and be grateful for it. This simple act of being mindful and grateful can help satisfy you longer and prevent you from overeating.

4) Do you have an accountability partner? Often when women are struggling in their weight loss efforts it is because they do not have a friend or spouse who is there to encourage & support the healthy changes they are trying to implement. Seek out support from friends who share your desire to be healthy, educate your family on why you desire to be healthy, and educate yourself on what is right for your individual body type. Hiring a health coach who can guide you, motivate you and hold you accountable while you begin to make gradual changes can be just the tool you need to help you sift through all the confusing and conflicting information out there. A health coach is trained to create the perfect solution for you, as our motto is, there is no one way of eating that works for everyone, we are all unique and our bodies all have different needs.

For more tips on losing those stubborn pounds visit my website.
Interested in getting more support? Let’s get together for an initial Health History Consultation and talk about your goals and what is standing in your way,email Suzy

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.