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

Don’t Forget to Celebrate!

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

 

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!

Hummus

Having a salad at most of your meals is the easiest and best way to take in fiber, Vitamins A-D, minerals, antioxidants, and many other nutrients.  Add leafy greens with a variety of veggies.

Since we eat so many salads at our house it is imperative to find new twists and tasty ways to enjoy so my family does not get bored.  One of the best ways is to add a side of hummus to our salad yummy!!! I am known for my hummus so I want to share with you my latest recipe.  I hope you will try it and I invite you to enjoy it with a fresh and colorful salad.

Please note that I am the type of chef that puts a little of this and sprinkles a little of that so I will do my best to recreate accurate amounts for you in a recipe, but you may have to bring your creative side to the table

 

1 Lemon Juiced

1 tsp cumin

1 tbsp Braggs or low sodium soy sauce

2-3 garlic cloves crushed or minced

¼ cup olive oil

2 cups of chickpeas (garbanzo beans) cooked

You may need to add ¼ cup of water to smooth out the consistency (sometimes I just add another juice from a lemon and/or a splash of more olive oil instead) it is up to you.

Blend all ingredients and enjoy!! Let me know if you try it and what you think.  Wishing you well.

Image result for hummus

Get Creative w/ Your Exercising

Are your romantic notions about exercise stopping you from exercising?  When I am working with patients and clients regarding exercise I hear many different reasons why exercise is not possible.  I hear, “I am not able to make it to the gym, it is too far.”, “I don’t have a 30 min stretch in my day for exercise.”, “I do not have the right clothes.”, “My house is too small.”, “I am not in shape.”, “I’m too tired.”, “I don’t have any workout videos.” and so many other things.

I have found that our romantic notions get in the way of being active.  There are no rules with exercise.  It does not have to be a certain amount of time or look a certain way.  You can wake up and do 10 minutes of yoga. During your work day you can do 50 jumping jacks whenever you think about it.  Whenever you encounter stairs you can take 5 minutes to climb stairs.  You can go on a walk during your lunch break.  You can dance to three songs whenever you can squeeze it in.  You can do (5) 30 second sprints before dinner.  You can jump rope for 3 minutes anytime you have some spare time.  You can keep a small trampoline in your room and jump on it whenever you think of it.

I hope I am inspiring you to say “YES” to exercise.  Get creative.  Do wall sits when you think of it.  Play hopscotch with your kids.  Do squats and lunges down the hallway.  Try to accomplish a certain amount of push ups throughout the day. Do Zumba on YouTube.  There is so much on YouTube, take advantage.

The sky is the limit.  Do not stay idle because you don’t have a fancy gym outfit and you can’t drive to a gym and work out for a full hour.  Work with your life.  Get creative and find ways to move.

That is the secret, that is all that is needed, lets get MOVING and EXERCISING.  Please let me know if you find what works for you.  I am rooting for you and praying for your success!