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.

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

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.

 

Question Your MIND!

Question your self-imposed limitations.  Personally, I find that my self-imposed limitations are wrong 99.9% of the time.

One of the first steps is to identify when do your self-limitations pop-up?  For me when I exercise, try something new, or when I am out of my comfort zone.  My mind goes crazy with these thoughts, “You can’t do this.”, “Better just quit.”, “This is silly.”, “What will they think.”, “They might not like how I am doing this.”, “It won’t work.”  These are just a few of my choice phrases.  The funniest part about it all is I don’t even know who “they” are yet?

The second step is to question your thoughts.  Ask yourself when you have limiting thoughts, “Do I 100% know this to be true?” I have yet to answer yes to this question.  So if you find that your thoughts are B.S. then move along and keep truckin! I am continuously humbled by my minds ability to flat out lie to me.  It’s crazy!

Step 3 is to practice.  In order for this to work, you must be willing to identify what triggers your limiting thoughts, question your thoughts, and then keep moving if they are not true.  It takes consistent diligence, courage, and pure stubbornness to keep this going.

If you are anything like me your mind is clever and will do everything in its power to convince you that you are not powerful, capable, and willing to be challenged.

This takes a strong will to do things that make you uncomfortable.

The reward is you will find you are stronger, smarter, more capable, and incredible than you ever knew possible so remember the following steps;

 

  1. Identify situations that trigger you to have self-limiting thoughts.
  2. Question your limiting thoughts, “Do I 100% know this to be true?”.
  3. Practice, practice, practice.

 

You are an incredible, amazing, and powerful person!  Give yourself the chance to prove it!  I am rooting for you!  Karla

Love What You Have NOW!

What is the fastest way to live the life of your dreams?  It is so simple it is hard.

Love what is in front of you right now.  Love the challenges, love your job even if you hate it, love your partner even if there are differences, love your family even if they are difficult, love where you live, love who you are with, love everything around you.

Loving what is and feeling gratitude for your life is the one thing that will catapult you into the life of your dreams.

We are so backward in thinking we will love our life when……   We must love our life now! Love it now! I promise you this love and gratitude for what is present in your life whether it is good or bad will shake up your life and create an environment where only what you love enters.

It is challenging but must be done if you are serious about loving your life.  What do you have to lose?  I am rooting for you!

Just READ!

Ask any evolved, happy, uber-successful person if they read and they will tell you, “Hell Yeah!”  Reading and continued learning has been proven to contribute to all aspects of success.  Reading exposes you to different ideas and opens doors and opportunities.

Often our environment dictates the level of success we will achieve simply because we are likely to mimic what we are exposed to.  Well, think about it what is one way to expose yourself to experiences and opportunity not present in your relationships or environment?

READING!  Reading is free! Just go to your local library.  Or for a minimal fee, you can read online or even buy books.

If I had to name one thing that has most helped me evolve as a person and connected me to rich and diverse experiences it would be reading.

Many people tell me they do not have time to read.  I read on average 1-2 books per week.  This may sound like a lot but it really isn’t.  I read about 30 min per day.  I gladly prioritize this time because in 30 min I am exposed to someone else’s life work that may have taken them 5-10 years to realize and I in 30 minutes get to benefit from their experience.  Reading has most definitely contributed to my success.  I encourage you to read.  Even if you only read 15 min a day you will be setting yourself up for crazy success.

EXERCISE YOUR MIND AND READ!  I am rooting for you!  Karla

Get Creative With Your Exercise!

I find that many people do not stick to daily exercise because we have this human habit of picturing something so complicated and unsustainable that we opt to not do anything.  Or we think it will take so much time.  Here is where getting creative will help you win with exercise.

What if you break it into small chunks?  You could decide to do 5 minutes of cardio upon waking along with a 2 min stretch.  Then at work, you could set up a timer to do 10 squats, 10 pushups, and 25 jumping jacks every hour.  When you are home you could choose to dance to two songs and do 2 min of lunges and crunches.  Throughout the day if you took the stairs whenever a chance presents itself.  If you add up all of these small things you are at 30-45 min of exercise.

Your routine does not have to look like this but I am trying to get you to think outside of the box.

I encourage you to consider;

  1. What can I do throughout my day to be active?
  2. How can I make this a ritual that I do naturally every day?
  3. What kinds of exercises can I do that I will enjoy?

Make a plan and just do it!  No negotiations!  You matter and your health matters!  Exercise is an important part of being well.  I am rooting for you!