A Healthy Weight

So your lifestyle is calling you to make some changes. The second you find yourself in the act of eating a baked good (that you swore yourself away from), you mark the day as a failure in your pursuit of a healthy weight. Consider this-perhaps it's not the eclair that you just ate that is keeping you from getting into gear, but the way we have been programmed to perceive the process. Keep in mind that our current circumstances are the product of many practices that come together and deliver the now. So if it's a healthy weight you are working on, know that the eclair is only ONE component of that. You can be successful at getting into the act of physical activity, or reducing stress, fueling spiritual connection, even if you make less than perfect food choices. If we don't discount them, over-time these small acts will stimulate change and become building blocks.

When it comes to weight, so many of us have this all-or-nothing mindset that fails to acknowledge the prgressive and multifaceted nature of achieving wellness. It is not all-or-nothing. Wellness emerges as we build practice around healthy thought processes. Stress, emotional discontent, eating for fulfillment, lack of physical activity, all-or-nothing mindset, being rushed and making hurried food choices; these are just a few roots that feed unhealthy weight. I don't say this to make the task of weight loss more daunting than it already seems to many, rather the opposite. With all of these contributing factors, it means we have options to be successful... even if we eat the eclair!

A great truth is that the act of self care-at any degree, prompts change and as long as we keep the process alive, we experience growth and develop a healthier lifestyle.

The missing link to most traditional programs to get you well are missing just that-a link. Too often I see people mindlessly going about this process struggling to be disciplined. It takes discipline, but discipline is not the key to your successs. As I've indicated in earlier posts, focusing on what not to do will ony create a struggle.

If we learn how to connect to ourselves and the way we do life, the process becomes natural; allowing us to decide rather than discipline.

Each of us have particular traits or tendencies that contribute to our personality. This personality, paired with our circumstances will be a determining factor in the start (and course of) our wellness journey. So begin by getting to know yourself as well as the current circumstances of your life. Try to do this without judgement or criticism, just act as though you are gathering information.

ACTION STEP:

Identify the current state of the various centers of wellness:

Relationship (with self and others), Finances (monetarily, as well as your relationship with money), Connectedness (spirituality, sense of purpose), Physical (relationship with body, health of your physical form), Mental (intellect,thought patterns, understanding).

Take this step and then revisit it daily for the next few days. Shortly I will give you the next action step. From here we can begin to take the things we know and plug into the process of re-inventing our lifestyle to serve our well being.

By finding positive things to connect ourselves to the process rather than just connecting to weight loss or body image, we will create a sustainable journey built on inspiration, connection, fulfillment, purpose-one that does not stop and start, but that ebb and flows.

Mediteranean Vegetable Wrap

This is a really simple, yet well rounded vegetarian wrap.

Ingredients
estimated to make 2-3 wraps

kalamata olives-halved
1 small zucchini -thick julliene cut (2 1/2 x 3/4)
1/2 red pepper
1/4 c white onion-diced
1 c. baby bella (or crimini) mushrooms-sliced
handful of baby arugula
Tbsp fresh minced garlic
hummus (I used orginal)
2 tomato wraps (our market had a tomato-spelt wrap I used)




Preperation: prep all veggies (except arugula) and place in a medium-high heated skillet of safflower oil-saute until just tender. Spread hummus on wrap, fill with veggies and top with arugula.

I am no vegetarian. I usually build my dished around a protein, but I have to say, this wrap was amazing. The few key ingredients I would say to be sure not to leave out... kalamatas, hummus and baby arugula.

Happy Earth Day!

Earth Day is intended to prompt positive movement to help restore and conserve this planets environment.

For me, this day is just another reminder of the tremendous value nature adds to the quality of my life. For my husband and I, blessed exposures to some of the most beautiful places in nature has created a connection to this planet that grew a responsibility to be mindful of our lifestyle choices. Each time we find ourselves enjoying a sunny day, a breeze of fresh air, a clear mountain stream, fresh seafood dish, sunset over the ocean, unchanged back-country, even just the wildlife that our wooded backyard attacks; our appreciation for this planet and all it's offerings grow-and so does our desire to preserve it.

As a wellness professional, I appreciate the fact that what is good for our environment, is usually also healthier for our bodies!

Connected to Nature

Activist Ways to Get Involved
Get Involved
Organization
Environmental Agencies by State

Save Some Cheese

I just came across this website that is offering Seventh Generation savings and free shipping. If you use many of their products it may pan out to be substantial savings-details. (I'm not sure if this is a regular offering or limited time).

Printable Ecover coupons.

Lemon Tossed Arugula Salad w/ Balsamic Glazed Beef

This is a recipe that has transpired from the combination of various salads I have enjoyed. Don't be deterred by the arugula, or if it all seems like too much-it works! The lemon oil balances the bitter tendency of arugula, the steak and balsamic adds substance, and the pears...something sweet-a great spring time dinner salad (soon in season). Enjoy!

Ingredients
1 Tbsp raw goat cheese (roncal)
4-5 oz. grass-fed beef
2 tsp walnut oil
1/4 cup balsamic vinegar
1/4 cup finely chopped shallots
1/2 tsp organic brown sugar
2 cups organic arugula
2 large lemon wedges
1/2 sliced organic pear
1 Tbsp crushed walnuts


Preparation
Sprinkle steak generously with sea salt salt and pepper and rub. Cook steak in medium skillet over medium-high heat (covered); to desired doneness, about 5 minutes per side for medium. Transfer to plate. Add vinegar, shallots, and sugar to skillet; boil until reduced to glaze, stirring constantly, about 1 minute. Top sliced steak with glaze. Place arugula on a plate and dress salad with oil and juice of lemon, add pear walnuts and cheese.

Re-Connect

Throughout the change of season also comes change in pace, stress, consumption and with this, we let go of that which serves us and unconsciously take on that which does not. Spring is a great time to re-establish our state of well being. There's great reward to periodically checking in with ourselves in order to restore balance to our lives.

Keep it simple, start by becoming conscious of the state you are operating in each day. Understand that each day is composed of hours, minutes and seconds-be present and take note as often as you can. Awareness allows us to identify the thoughts and actions that contribute to the undesirables in our life; and doing so, provides us the opportunity to replace them with intentional practices.

Creating a practice of checking in with yourself throughout the day will require some inward reminding, so be patient. The last thing you need is to be critical of yourself. We are all guilty of operating in the negative-we focus on what we need to NOT DO in order to get what we want. Let me encourage you to do something different this time around and I assure you it will make the process of transforming your lifestyle a much healthier and enjoyable one. Be positive and understanding, reminding yourself that these unhealthy habits took some doing, and they are going to take some undoing-cut yourself some slack and be positive.

The most powerful thing you can do to support this process of renewal is to be reminded of what keeps you connected. What practices fuel a state of passion and purpose within you? What helps you be loving, patient, kind and understanding? For me it's prayer, meditation, physical activity, loving interaction with my husband, deep breathing, warm tea, music, cooking, contact with nature and building my relationships. What is it for you? Make a list and then begin by being present...when you feel an opportunity to plug a practice-let the process of renewal begin!

Freshen Up Locally

Spring is about all things fresh...and I would like to encourage you to allow that mantra to inspire your food choices for the upcoming months. For most of us, we have a couple weeks yet before the fresh local bounty begins to pour in, so as you use up the processed and frozen foods-don't replace them. Instead, consider buying into fresh local food source. If you haven't already, there is still time to buy into a CSA, Farmer Coop, to plant your own garden, plan for the farmers market, or all of the above.

For the sake of easy reading, I am going to keep things pretty simple here. For hose of you who are looking to get more information pertaining to miscellaneous topics in this discussion, I've added many great links to check out.

Fresh vs.Processed... Food grown and consumed locally spares the environment of emissions associated with transport. It cuts back corporate distribution cost and best of all; provides us with the opportunity to support organizations who are truly invested in the future of our health as well as that of the planet. Beyond this there are many health benefits of eating whole foods (foods that are in their original form).

Organic vs. Sustainable or Chemical Free... Today the term organic is a common-place buzz word. Generally speaking this certification indicates foods are free of conventional non-organic chemicals (pesticides, insecticides and herbicides), or genetic modification. If livestock or animal bi-products (milk/eggs/cheese) are involved it indicates that these animals are reared without the routine use of antibiotics or growth hormones. While I am a supporter of food that is pure, clean, unchanged by man, and considerate of animal welfare, I have come to understand that there are many food sources this time of year encompass these standards but lack the organic seal. Many fantastic sustainable farming operations are in alignment with these principles but simply lack the costly certification. For some small operations, it's not always feasible, others don't find it necessary for them to acquire this certification because with or without it they farm according to their beliefs. When you shop your food, organic or sustainable, consider it to be something a product is not, rather something a product is-inquire about the local foods without the certification and see what their practices are. When you find one that fits your beliefs and health standards, support them.

Deciding which is right for you and your family...The great thing about this time of year is that there are many options to choose from, the tricky part is deciding which is right for your wants, needs and lifestyle. Often this is a matter of talking with others who have been a part of various programs and trying them out based on what you learn. For me, I have found that the combination of them are right for us. Learn more about the various programs to determine which is right for you and your family. Below are some programs that I have had great experiences with (or know someone else who has).

The bottom line here is to become informed and involved in your food choices. By doing so, the foundation of your nutrition becomes less about a diet and more about food choices that fit your beliefs. Whether it's about weight loss, food intolerance/allergies, a medical condition/illness, or basic wellness-it all starts here, and there is no better time of year to make the change!

Iowa Resources...

Farming Cooperative

Buying Club

The Homestead CSA

Iowa CSA Listings

Misc Resources...

CSA, or Farming Cooperatives by zip code

Farms, Markets, and other local programs by zip code

Nationwide Resource for Healthy Meats

http://www.foodroutes.org/

Spring Inspired

Though not fully present, the spring weather is weaving it's way into the days of left-over winter. For most of us, we can barely wait to get to enjoy all that comes along with this fantastic season of rebirth, renewal and of course spring cleaning. We throw open the windows and for the first time in months, address the dust bunnies that have collected up high, and the grime that has accumulated down low. We straighten the closets and rotate the wardrobe, purge the old and infuse with new. On the days the sun shines, we rake, prune, cutback and make way for new growth to move in. Ah the joy of a spring! The mark of a fresh environment indoors and out.

About the time that we are through with our spring clean-up, we return to our closets to find that the clothes that, yes, are fun and colorful; are also sleeveless, shorter, tighter, and a bit more revealing. Suddenly the truth that the ceiling fans and baseboards weren't the only things that went unaddressed this past season becomes apparent. This is the point where the joy of spring fades into the realize that there are only a number of weeks until the swimwear, shorts and tanks come out. Spring suddenly becomes less about the reveal of new daffodils, and more about the what these limited-coverage apparels are going to reveal about a less exciting form of new growth we've taken on.

The truth is that the winter season has it's way of creating some not-so-desirable shifts in the most intimate environment of all-our internal environment. If we take a look, many of us will find that the undesirable changes go beyond physical form. In fact, our mental, spiritual, relational, (and with the economy) perhaps even our financial form has shifted over the past few months. So throughout this season, I can't express how excited I am to bring wellness offerings to life through blogging. Spring is one of the most phenomenal and impressive natural transformations. I believe we can draw on the undeniable energy spring lends to help us address our lives current state. As we redirect our thoughts and actions to cultivate a life of higher consciousness, connectedness, inspiration and purpose; we will discover the state that moves us to make decisions that support what we are to truly in this life to do.

This spring decide to find something more than just new found spring energy that sizzles out-find it to be the the start (or restart) of sustainable lifestyle practices that open up the door to your best life.