Squash for Fall

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!

 

Image result for acorn squash nutrition

Eating out, What to DO?

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Enjoy the experience.  Be present and mindful.

Let me know if this is helpful.  I am rooting for you!

Holiday Network

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

The Darkest Hour

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;

  1. Recognize when your mind is labeling a situation as impossible.
  2. 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.
  3. 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

Apple Cider Vinegar

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

You Will Lose if YOU DO THIS

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?

Eat mindfully!

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.

 

START HERE 4 Weightloss Success

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!:

  1. 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?
  2. 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?
  3. Resources. What resources do you have access to (healthcare, library, knowledgeable family or friends, books, trainer, gym, nutritionist, etc)?
  4. 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.
  5. 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.

Healthy Eating is a Full Time Gig

A commitment to healthy eating takes time and repetition plus it takes practice.  I have been committed to eating healthy for quite some time and every day I get better but I still discover triggers that catapult me into making choices that do not contribute to my health journey.

Recently I have been traveling for work.  Many of my trips are day trips.  I have noticed that even though I pack my lunch and snacks I like to stop at gas stations and fast food restaurants.  So yesterday I got curious about these habits.

Why, if I like the foods I packed and I am prepared do I feel the need to buy myself food at a gas station or fast food restaurant?

Well after thinking about it I discovered that in my past this has been the fun part of traveling that I get to eat out and buy beef jerky or French fries.  I also discovered that when I am traveling I view it as an adventure and I do not want to eat my normal day to day food.

So yesterday in the parking lot of Whataburger I prayed for love, strength, and will.  I ate my packed lunch and I made a promise to myself.  From this moment forward I will plan ahead and when I am scheduled to travel I will buy foods that make me feel good but that differ from what I normally eat so that I can feed my adventurous spirit, literally with fun foods that are good for me.

I invite you to get curious.  If you want to eat healthily, what are your triggers?  Find a way to fulfill your needs in a healthy way.  Get creative!

I am rooting for you!

You Want to Heal Others? Here You Go…

If you are serious about helping someone heal then it is essential to do the following three things!  Before I share the three items I want to define healing because some of us have a very fixed judgement regarding the meaning of healing.
Heal– To make whole.
 
TO assist someone to heal it is important to remember this is NOT ABOUT YOU!
  1. LISTEN.  Listen to the person you are trying to help with an open mind and heart.  Do not think about what you want to say or try to control the conversation.  Take a deep breath and listen.  Even when you think your loved one has said everything they are going to say I encourage you to be still and continue to listen even if it is only to silence.  There is a magic that happens when you are silent,  the person you are listening to will begin to spill words and emotions and this is where the magic happens.  REMEMBER this is NOT ABOUT YOU!  You are hear to listen.  Simply LISTEN.
  2. HOLD the SPACE.  What does this mean?  When you are in the presence of the person you want to help heal be mindful of your state of mind and energy.  Take a deep breath and embody peace.  If we are to assist someone to heal it is imperative to be supportive and peaceful.  This allows the person to be themselves. It also allows the person to feel safe.  You are creating a safe emotional, mental, and spiritual environment where someone can be themselves and begin to process their thoughts and emotions.  It will help them begin to come up with their own solutions.
  3. PRAY.  Pray for the person you want to help heal.  Make the prayer about them not about you.  Pray for the person to find the answers for themselves.  Pray for their wellness.  Your prayers must be genuine and free from expectation.
I fully realize you may have been expecting me to share something concrete that you could do to help someone heal.  True healing is not something we give to someone else.  True healing comes from within.  We can assist someone with their healing by inspiring them to find their own answers and solutions.   I pray that this was helpful.  I pray for your wellness and the wellness of all those you love.
Please share this if it was helpful.  It is may greatest wish that you be well and live your best life ever!
Karla

Healing Frequencies??

I am so excited about this recent discovery.  I have been utilizing healing frequencies to help with indigestion, my adrenals, reducing anxiety, and the most impressive was for healing a migraine.

I will be up front I do not know the science behind this.  I just became curious and started to listen to different healing frequencies.  Honestly I was super skeptical and was really just listening out of curiosity.

At first I just liked how I felt but then one day I had a migraine.  I don’t get them frequently.  I thought, “Now is the time to see if it works.”  Migraine pain is tangible to me.  On a scale of 1-10.  10 being the worst pain ever like childbirth I was a 7.  I was not feeling good.

So I was at work and I did not want to go home.  I put the healing frequency for migraines and went on about my business.  Well somewhere between 30-45 minutes my migraine became a dull headache.  My pain was about a 3.  I was so impressed.  Things do not usually work for me.

So I invite you to check these two links out they are my favorite.  Decide for yourself if it is helpful to you.  If these particular ones are not needed you can search within YouTube to find the one you want to try.

and for adrenals

Please, please, please let me know if you try these frequencies or any others.  I am compiling data.  Wishing you nothing but the best!!  – Karla