Right in the GUT!

Our body especially our gut is filled with good and bad bacteria.  Good bacteria keeps the bad bacteria in check.  Maintaining healthy gut bacteria affects many aspects of wellness.  Research is now showing that probiotics contribute to many parts of our wellness.  Probiotics can help prevent constipation and help to stop diarrhea.  Probiotics can help our immune system, boost metabolism, help with weight loss, and improve overall wellbeing.  Probiotics can help more complex diseases that affect the gastrointestinal health like Crohn’s disease and Irritable Bowel Syndrome.

A 2005 study by Harvard Medicine shows that probiotics help to alleviate allergy symptoms including; seasonal allergies, asthma, and eczema.

In 2006 a study by Stanford University showed that individuals of healthy weight have a good amount of healthy bacteria compared to overweight individuals who have less good bacteria and more bad bacteria.

It is super easy to include probiotics and there is nothing to lose and everything to gain by including some of these items in your diet.

For Probiotics include;

Plain unflavored yogurt

Kefir

Miso

Pickles

Sauerkraut

Kimchi

Kombucha

I invite you to try adding a probiotic-rich food daily and see how you feel.  Let me know if you do.  I am rooting for you and wishing you the best.

Get it on Popeye Style!

I have written about greens many times before but they are so important that I will write about them again.  Today my goal is to inspire you to eat more greens and to give you more tangible ways of including them in your daily diet.  Greens are amazing they have Vitamin A, B, C, D, E, Minerals, Antioxidants, Fiber, Calcium, Iron, Enzymes, and many others!

Not many other foods can make these kinds of claims.  There are so many great ways to add greens to your daily menu.

Starting with breakfast.  I encourage you to try lightly steamed greens with garlic, sea salt, and olive oil with your favorite breakfast foods.

Green smoothies are my personal favorite way of consuming 3 cups of greens to start my day! Please see my green smoothies recipes on the home page.  Green smoothies can also be consumed for snacks.

For lunch try steamed greens with legumes.

For any meal eat SALAD!! I like to have a lovely salad filled with greens for both lunch and dinner.  Instead of using bread or tortillas consider using a sturdy green like collard greens or kale to wrap your veggies, legumes, tofu, or animal protein.

Greens have a bitter taste to them but the more you eat the more you will find your body craves them.  Our body needs all tastes to operate optimally including bitter tastes.  Greens become more palatable the more you eat them.

One thing I love about greens is that they are so nutrient dense that when you consume them you will eat less because your body will be nourished.  Many times our body craves food because it is unsatiated with processed foods that lack nutrients.   The more greens you eat the more energy, life, and vitality you will feel.  If you do not believe me just try it for a week.  Make it a goal to include greens in each of your meals and your snacks.  I wish you nothing but the best in your green eating venture!!

I am rooting for you! Let me know about your adventures with greens.  Karla

 

Image result for pictures of greens

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

Mastery

Master your gift.  You are a unique and amazing being with a one of a kind skillset.  Get clear on what you are good at and invest time perfecting.  Take time to reflect and assess your skills.  If you know great, get to improving your skills daily.  If you are not clear ask yourself the following;

  1. What actions come easily to me?
  2. What do I do that when I do it I lose track of time?  Whatever it is, dissect the skill set needed for that action.
  3. Reflect on the compliments others give you and look for themes.

If you answer these three questions it will become clear what you are really good at.  Invest in yourself and do one thing daily that helps you to master your skill set.  Do not take your skill for granted and become the Michael Jordan version of your skill set.  If you study masters you will see a common trait.  They exercise and perfect their skill set daily and often several times a day.

Investing time in yourself and your skill set will pay huge dividends.  It will separate you as an expert in your field, it will improve your quality of life, and hopefully, it will lend itself to you helping your family and community.  I am rooting for you!