One of the human traits that fascinates me the most is our habit of thinking we know what others are thinking and playing out whole scenarios in our head without ever discussing with the other person to find out if what you are thinking is true. I am guilty of this. Periodically I think someone is mad at me or upset and I create elaborate scenarios in my head and worry about and sometimes even get angry, all without ever talking to the person and asking if what I am assuming is correct. I am always humbled to discover that I am mostly wrong. When I ask the person to confirm or deny if what I am thinking is true 9/10 times I am wrong.
So here is what I suggest. The next time you catch yourself thinking you know what someone else is thinking or assigning meaning to someone else’s actions do the following;
- STOP! Take a deep breath.
- Do I know this to be true? (If the answer is yes then you deal if the answer is no which it usually is then proceed to 3)
- Share your thoughts with the person and as them to communicate their truth with you.
If you do this I think you will find the elaborate stories you form in your mind are usually incorrect. Now that you know the truth you can proceed in a healthy way that is based on truth and not fiction from your mind. Let me know if you try and it and what happens. Wishing you well. Karla
Fall is wonderful for many reasons but especially for the abundance of squash. Squash is an incredible superfood!
One of my favorites is acorn squash. It is beautiful to look at and easy to cook. Its health benefits are many. It is especially good for our immune system as it is rich in antioxidants and vitamin C. It is also great for our eye health with its high content of vitamin A. Acorn squash is incredible for our digestive health due to its high content of fiber. Try it for yourself and feel how good it is to include this incredible food in your diet.
The easiest way to cook is so simple! and delicious!
Heat your oven to 375 degrees. Cut the squash in half and scoop out the seeds. Rub the inside of the squash with either coconut oil or butter. Bake for 45 minutes. You can either enjoy as is or add a garlic and sea salt for a savory dish or if you want something a little sweet add a sprinkle of brown sugar. Either way it is incredible! Enjoy!
People are always asking me, “What should I do when I eat out if I want to be healthy?” This can be complicated but this is what I do.
- Always look at the menu prior. Nowadays with our smartphones, this is easy to do. Know what you will order ahead of time and when you get to the restaurant laser focus do not get swayed by looking at the menu.
- Try to find the best option that sounds good and mostly has real food, ideally veggies and lean protein. Get creative, look at appetizers and sides.
- If possible never show up at a restaurant when you are starving this can be disastrous. Usually, it results in eating more than needed, eating foods which might not be the healthiest, and getting so full you feel bloated which puts a damper on the rest of the day.
- Be mindful! I would recommend focusing on conversation, eating & chewing thoroughly, refrain from going on your smartphone, and notice when you get full and put the remainder of your food in a to-go box.
- Enjoy the experience. Be present and mindful.
Let me know if this is helpful. I am rooting for you!
There is something super special about knowing your neighbors. When you wave to and recognize the people who live near you it adds to your overall sense of well being. We are community oriented individuals and even if we are shy or tend to prefer to be alone we still need community.
Being a part of a community helps us to feel less alone, it improves our mood, helps with coping, and improves our lives tremendously.
One of the least threatening ways to get to know your neighbors is during holiday time. There are many holidays coming so take your pick and do something for your neighbors. It can be as simple as making cookies or getting themed cards. Go and meet your neighbors let them know who you are and ask for their name. Not only is it good for our wellbeing to be connected to our community but we need each other and inevitably at one point or another you and your neighbor will need help.
Humor me go out there and get to know a few of your neighbors. Let me know if this improves your life in any way. I am rooting for you. karla
If we can just get stronger, more resilient, and persistent during the darkest hour there is nothing we cannot accomplish.
I have always found it very moving and inspiring when I contemplate, it is darkest outside just before dawn. What an amazing metaphor for our life. How many times has your life seemed so bleak only to transform into a courageous moment?
I want to invite you to reflect and think about your past. Recall a time when you were challenged and you may have felt it was impossible to go on. Please reflect on the time period after you overcame the impossible….. What a miracle.
I want to encourage you to look out for those moments big or small when you feel you cannot do anymore. Whether you are building a business, eating healthy, starting an exercise routine, learning a new language, or working to complete a project. Whenever you feel like you cannot finish or it has become too hard, this is the time practice being faithful. Use everything in your toolbox to remain present in the struggle and push ahead. Just get past that feeling of impossible to the other side of possible. If you do this frequently enough you will build an amazing muscle of coping and resilience. Miracles are possible when you learn to master your mind during those moments when you believe something is impossible.
So moving forward follow the following three steps for your ultimate success;
- Recognize when your mind is labeling a situation as impossible.
- Breath. Begin to do whatever it takes to stay in the struggle and overcome. Use affirmations. Keep repeating, “I can do this.” Do not abandon ship keep moving forward.
- Persevere. Then repeat again as necessary.
If you commit to doing this anytime life gets challenging you will build character, strength, and resilience. You will succeed at anything you put your mind to doing. I am rooting for you! Let me know if this was helpful. Karla
The more I use apple cider vinegar the more I am convinced it is a magic elixir.
Apple cider vinegar (ACV) has been known for healthy glowing skin, immunity boosting, gastrointestinal health, helps with allergies, regulates blood sugars, helps with weight loss, and many other benefits. Like anything else I recommend you try it for yourself so you can decide if it is helpful to you.
The two ways I drink ACV. In the morning I start the day with a large 24-ounce glass of water and I add 1-2 tablespoons of ACV. You may want to start with less since you may need to get used to the taste. I find this helps hydrate me and get my digestive system going. I feel very energized by doing this and it sets the tone for the rest of my day.
I also have ACV in the middle of my day before lunch. I drink another 24 ounces of water with a large tablespoon of chia, a pinch of stevia, and another 1-2 tablespoons of ACV. I add the chia so I can get add fiber and omega 3’s to my diet. I have found that by doing this I tend to eat smaller meals, have more energy, and feel at the top of my game.
I encourage you to try adding ACV into your daily routine for a week. See how you feel. Remember you are the expert of you! I am rooting for you. Let me know if this was helpful. Karla
Humans love to celebrate and be celebrated. Every time I speak to a group of people and ask if they enjoy the recognition of their successes without fail most will nod their head or raise their hand. When we are small these celebrations usually happen frequently. We get celebrated for taking steps, smiling, talking, reading, etc. As we get older the celebrations of feats are few and far between. I am not sure why this happens especially since I have surveyed hundreds of people and they all say they enjoy being celebrated.
I want to encourage you to not only celebrate yourself but celebrate others. Recognize those around you for their wins big or small. I actually think celebrating the small can be even more important after all 100 small wins lead to one huge one! Take the time to pay attention to those who surround you. If you notice someone has met any of their big or small goals congratulate them. Celebrate those around you, it feels good and will inspire them to celebrate too!
Day to day celebration is easily forgotten with all of the busyness and chores. It is important to be intentional and look for opportunities to celebrate. It will enhance our mood and overall sense of wellbeing, plus it will make others happy. I am rooting for you! Let me know how it goes. Karla
“Repetition creates the master.” -Cesar Milan
If I had to name one of the key ingredients to success it would be, constant repetition. Repetition can come in many forms. It can include daily affirmations (positive phrases) that we repeat like broken records. Repetition can also include retaking a class or rereading a book. I will often reread books that I find influential. I also will participate in classes even though I may even be considered an expert in the material, for example, health.
Staying submerged in thoughts and material which supports where you want to go over and over will reap huge rewards. I have said this many times that our thoughts become things. What better way to create our own best life than to continue repeating yourself until you get there. Repetition is an important part of true mastery. I am rooting for you. Let me know if this was helpful. Karla
Did you know there is one healthy habit that will most definitely every time contribute to your goal of weight loss? It is so simple it is hard. ARE YOU READY?
What the heck does that mean? It means that when you eat, you just eat, nothing else. You focus on your food. You chew it. You taste it and smell it. You eat mindfully and pay attention to when you feel full. When you feel full, you stop eating even if it means you have to put some food away in a Tupperware for a later meal. Pay attention afterward. Do you feel good? Did the food you ate make you feel energized or sluggish? Make mental notes which foods make you feel good and which ones do not.
This one habit will help you tremendously in your weight loss journey. The icing on the cake is you will feel better. You will be more likely to eat just what your body needs, and with time you will gravitate to the foods that make you feel better. Please remember this is a journey and it takes time. If you decide to commit to mindful eating I promise you will feel better and it will naturally help you to get to the weight that is healthiest for you.
I am rooting for you and wishing you well! Let me know if this was helpful.
So much energy is often spent contemplating the latest diet craze. I hear about them all the time; Keto, Paleo, Vegan, Whole 30, Weight Watchers, Carb counting, etc. While I like to learn about each one so I can help the people I serve, I am cautious. I am very wary of diet crazes. I like them as long as the person who is partaking is taking the time to be curious and deciding if the diet is helpful to them. Before embarking on a new diet craze I want to suggest you do the following it will be worth its weight in gold if you do!:
- Take Stock. Take the time to figure out your situation. What are your health goals? Where do you want to be? Is it realistic and attainable? What kind of changes do you need to make in order to get where you want to go?
- Assess Your Strengths and Weaknesses. What has worked for you in the past? What do you already know? What are your weaknesses? What knowledge do you lack?
- Resources. What resources do you have access to (healthcare, library, knowledgeable family or friends, books, trainer, gym, nutritionist, etc)?
- Plan. What is your plan moving forward? Do not overwhelm yourself start with a small action item and follow it with something else once you complete.
- Execute. Move forward with your plan. Trust that one hundred small changes equal one big change.
You are the expert on you. I will tell you in all of my experience those who succeed with weight loss and health always take themselves into account. They include their knowledge of themselves and create a plan for what they do not know. They connect their personal knowledge with resources, the plan, and they do!
I am not dismissing all of the fads I just am hoping to inspire you to start here with these 5 simple steps to set yourself up for success. I am rooting for you and wishing you well! Let me know if you have any questions and if this was helpful.