Thanksgiving is a joyous time for families and friends to gather together, give thanks, and eat their way through an entire day.  Overeating, lounging, and napping are expected!

The Thanksgiving holiday traditionally features a festive table filled with laughter, love, stories, and people going back for seconds. Marshmallow-topped sweet potatoes, mashed potatoes with cream cheese and gravy, buttery sausage stuffing, and the all too famous green bean casserole with French fried onions.  And we can't forget the infamous pumpkin pie! Traditional meals tend to be sugar laden, gluten-loaded, dairy disasters. 

Yet some people who struggle with food intolerances or allergies may find the holiday meal stressful. Aside from the turkey and raw vegetables, menu options are limited. 

Whether you are hosting your Thanksgiving gathering or providing a dish to share, the following tips offer simple, lighter, easy modifications and some new ideas. Your guests may enjoy your new recipe beginning some new family traditions!

Healthy/Lighter/Alternative Options to Traditional Recipes:
All traditional Thanksgiving favorites are prepared (i.e., stuffing, gravy, turkey, cranberry sauce, mashed potatoes, green bean casserole, etc.) using more fresh and less artificial ingredients. 

• Veggies are fresh, steamed or roasted with Omega 3 olive oil.  Be sure they do not contain heavy wheat based soup/sauces and seasonings.
• Serve wild rice with mushrooms, nuts, and cranberries for color. Use gluten free Tamari soy sauce.
• Make gravy with chicken broth rather than gluten based flour.
• Offer both mashed potatoes w/dairy and the sweet potatoes with no dairy. Skip the sugary marshmallow topping.
• If sweetening is desired, use honey, pure maple sugar or coconut sugar and/or fruit purees instead of oil in baked goods.
• For dairy free options in any of your recipes, try the nut milks.  A robust substitute for half and half in recipes is canned coconut milk. Use the thickest part of the milk.
• Add fresh herbs, lemon, lime to your recipes for lighter, fresher more robust flavor.
• If you would like to offer healthier food choices on your table or have people with food intolerances check out recipes below:

Choosing a Gluten Free Lifestyle
Many people are choosing a gluten free lifestyle due to the negative effects it has on the body.  While most people do not have celiac disease (an estimated 1 in 133 Americans, or about 1% of the population) estimates suggest that one in 10 adults might have some form of gluten intolerance or non-celiac gluten sensitivity (NCGS). 
 
Non-celiac gluten sensitivity is diagnosed by process of exclusion. Experts recommend that you first get tested for a wheat allergy and for celiac disease. If both of those are negative, then your doctor may recommend a gluten elimination diet. If symptoms improve on a gluten-free diet, then you likely have non-celiac gluten sensitivity.
 
Gluten sensitivity shares many symptoms with celiac disease. However, individuals with non-celiac gluten sensitivity have more non-GI symptoms, such as headache, brain fog, joint pain, and numbness in the legs, arms or fingers. Symptoms typically appear hours or days after gluten has been consumed vs immediate .

Offer gluten/dairy free options at your Thanksgiving table
Stuffing is a Thanksgiving staple. Following are other fresh and delicious gluten-free alternatives to try as an additional side dish. Try a yummy new flavor and be the hit!  ​

Enjoy the moment - cultivate a state of gratitude
​Holidays can increase stress and drive chaos with all of the planning and time tables to get everything accomplished. 

Taking periodic moments to pause, breathe and reflect on all the blessings in our lives allows us to connect to the things that make us feel glad to be alive.  The holiday meal tends to be the focal point, yet gathering with our loved ones and expressing gratitude for all of our blessings is the true meaning of the holiday.  Take the time to pause.

Finding little ways to incorporate daily gratitude in your life increases your overall sense of happiness and provides a ripple effect.  

Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition, suggests making “fitness a family adventure.”  Get a brisk walk in during the day or plan a family activity to burn off the extra calories to increase your time together.

Most importantly, be easy on yourself and just let the stress go.  There is always time for getting back on your regular plan.  Enjoy time with family and friends, focus on your blessings and share gratitude with loved ones.

While I think every day is an opportunity to be thankful, Thanksgiving is an extra special reminder to grateful for health, abundance, laughter,  safety and shelter of a comfortable home, a job that pays the bills each month, loving families and friends - and most importantly to be grateful for each and every Brand New Day!

Happy Thanksgiving!  

​What is Metabolism?
 
This word “metabolism” is thrown around a lot these days.
 
You know that if yours is too slow you might gain weight.  But what exactly does this all mean?
 
Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.
 
Metabolism includes how the cells in your body:

• Allow activities you can control (e.g. physical activity etc.).
• Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
• Allow storage of excess energy for later.

 
So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.
 
Which brings us to the “metabolic rate”. 
 
Metabolic rate
 
This is how fast your metabolism works and is measured in calories (yup, those calories!).
 
The calories you eat can go to one of three places:

• Work (i.e. exercise and other activity).
• Heat (i.e. from all those biochemical reactions).
• Storage (i.e. extra leftover “unburned” calories stored as fat).

 
As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.
 
There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.
 
The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.
 
What affects your metabolic rate?
 
In a nutshell: a lot!
 
The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.
 
But that's not the only thing that affects your metabolic rate.
 
How big you are counts too! 
 
Larger people have higher metabolic rates; but your body composition is crucial! 
 
As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out.
 
This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you. 
 
The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass.
 
Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.
 
The type of food you eat also affects your metabolic rate!
 
Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).
 
You can use it to your advantage when you understand how your body metabolizes foods differently. 
 
Fats, for example, increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.
 
Another bonus of protein is that your muscles need it to grow.  By working out and feeding your muscles adequate protein, they help you to lose weight and keep it off.  Packing lean protein into every meal helps build and maintain lean muscle mass. 

Be sure to eat whole, organic foods and steer clear of processed, sugary foods which wreak havoc on your metabolism.  

Staying hydrated is critical for our bodies and metabolism.  Researchers at the University of Utah found that volunteers who swigged 8 to 12 eight-ounce glasses of water per day had higher metabolic rates than those who drank  only four glasses.

And don't forget the mind-body connection.  There is plenty of research that shows the influence of stress and lack of sleep on the metabolic rate.  Getting 7-8 hours of sleep, allowing time for relaxation, meditation, laughter and fun all help to keep stress under control and our metabolism working effectively.
 
This is just the tip of the iceberg when it comes to metabolism and exploring how so many different things can work to increase (or decrease) your metabolic rate. 

If you want more ideas on how to incorporate metabolic changes in to your lifestyle as well as a personalized plan tailored to your specific needs,  CONTACT ME for a FREE health consultation.  It costs nothing and the results will change your life!  Sessions can be in-person or virtually.   

For an easy to prepare, power packed dinner check out the recipe below for delicious lemon roasted chicken breasts. 

References:
All About Energy Balance
10 Ways to Boost Your Metabolism
5 Tips To Speed Your Metabolism​

2020 is difficult.  People have suffered unfathomable things. Most have had to refocus, re-budget, retool and remind ourselves that the pandemic isn’t permanent just to stay positive. Although this ‘new normal’ is yet to be defined, we will prevail.

This season many won’t have the opportunity to gather with loved ones or share in traditions past. People suffer from the loss of family, friends, uncertainty or their livelihood.

Many are redefining holiday rituals out of respect to attack the virus. During unprecedented times, it is critical to be vigilant of one another. Reach out more frequently. Schedule recurrent phone calls, Facetime, check-ins on friends and family. I like many have experienced the emotions of spending holidays alone and while unbearable, we don’t reach out.

​COVID-19 may be attacking our world, yet we can’t let it succeed.
​
Though traditions may be atypical this year, we can find ways to stay positive and find hope. Change your pace, nurture mind and body and go within. Give yourself the gift of quiet renewal and self-reflection. Perhaps you could dive into a long-awaited project or read that great book.  Attempt your culinary skills and feed your soul with comforting foods. Pamper your body through home facials and spa remedies.  Start a meditation practice or connect with lost loved ones.  Spend more time with immediate family, plan game nights or begin that 500-piece puzzle.
 
Start a daily gratitude journal. Begin small by giving thanks for your warm bed, your health, hot chocolate or cider, holiday baking, timeless holiday movies, the magic of holiday lights. Give thanks for the love of family and friends. For all the heroes who put their life on the line each day to save others. The ideas are endless.
 
2020 is like no other, yet we as collective are strong, resilient and will forge through. Be present, be aware of the small blessings, love yourself and hold your loved ones just a little bit tighter.
 
May you have a very Merry Christmas and a blessed New Year!

On the fourth Thursday of November, Americans of all religious faiths, personal beliefs and purpose, pause to give thanks. Other countries also celebrate Thanksgiving with different dates and customs. Beliefs and traditions about how the holiday are celebrated may differ, yet the ultimate meaning centers around the same principle:

Gratitude.
 
Thanksgiving looks very different this year. Whether celebrating in person or virtually, people may find it difficult to feel grateful with all they have endured. We face monumental challenges with the pandemic, political, social and financial strife. No doubt we are experiencing unprecedented times.

So where is the gratitude? How about if we give thanks for what we have, even if it is small. This is not always easy, as human have a negativity bias where our brains respond more intensely to negative events than positive ones. This affects how we feel, think and act and can affect our psychological state.
 
Research has proven that a regular gratitude practice can rewire your brain and body for positive health by increasing dopamine, decreasing pain, inducing better sleep, reducing depression, anxiety and stress. A daily gratitude practice improves relationships, careers, increases energy levels and develops an overall healthier lifestyle.
​ 
A gratitude practice is simple. Each day we consciously begin with a mindset of gratitude.  Following are some suggestions from my gratitude practice: every morning before getting out of bed, I give thanks for the gift of another brand new day. For my cozy warm bed. I am grateful for my healthy body, my gift of sight, smell, hearing. For the steamy hot cup of coffee, for a warm shower. I am grateful for the love of family and friends that provide laughter and love. I am grateful for my home, healthy food, clothes to wear, for the gift of work. For my mentors and teachers that have guided me through my struggles, pain and growth.

The list grows as you continue with your practice. You find yourself becoming more positive for the little things: the driver letting you merge instead of getting angry at the one that didn’t. The stranger that smiled at you. The beauty around you. The peaceful sunrise, majestic trees and beautiful flowers on your walk or in your garden. The list is endless. More importantly, you are rewiring your brain from the default negative setting to positivity. Start small. Practice first thing each morning for a few minutes. With regular practice our gratitude muscle increases until it becomes habit.

You're a blessing my friends.  Happy Thanksgiving!

January - the time of year where many commit to resolutions for big changes in the new year.

Unfortunately, individuals who succeed at resolutions are far and few between. Studies show that people fail the common resolutions of losing weight, quitting smoking, getting out of debt, drinking less, etc., within the first two weeks.  

 
​Resolutions are typically extreme, future focused, and about the unknown which can be anxiety enhancing.  For example, setting an unattainable goal to lose 10 lbs. in 4 weeks puts major stress on the body. Dieting alone causes eventual weight gain as it induces stress causing the body to release the hormone cortisol.  Over time, high stress levels lead to chronically elevated cortisol levels which causes increased appetite and slowed metabolism. This is a set up for defeat and frustration.

Intentions vs. resolutions
I prefer setting intentions rather than resolutions. Powerful intentions are more heart centered and focused on your life purpose. They help us to stay in the present moment and keep us grounded. Connecting with your intentions sends a message to the Universe, to the world and to yourself about who you want to be and how you want to live and show up each day. Whereas resolutions tend to be structured and one-dimensional, intentions are as expansive and flexible.

Intentions are more easily attainable. Example of intentions include: “I intend to practice better daily self-care, eat whole foods, get more sleep, practice daily mindfulness through deep breathing and yoga, move daily, laugh and love more.”

Setting intentions
To set intentions for the year ahead, first take the time to reflect on the past 12 months in gratitude for all the blessings received as well as the obstacles endured along the way. Accept any pain and difficulties as lessons learned.  Honor your resilience, patience and courage gained. Forgive, forget and forge ahead. Jot down any themes or ideas that stand out.  Then choose a theme and use with one of the following methods to create a positive and empowering intention for the year ahead.
 
One Word
Words have power. Positive words have an incredible healing effect if we focus on them. The One Word method is simple and easy and reaps amazing benefits.
 
Simply select a word that resonates and inspires you as your guiding theme for the next 12 months. The word may have surfaced during your reflection of the previous year, during a meditation practice or simply from repetitive messages. Focus on how you want your life to be rather than specific things you want to do or accomplish. Sit in silence and listen. A word, idea, theme may surface. Determine if it feels authentic and its significance to you. The unfolding is not important as that will take place throughout the year and in ways that you cannot predict. What is important is that the word intuitively connects with you, that it “feels” right to you.

For example, in 2019 my intention was FORGIVE. My need to forgive and let go of some really big things in my life initiated this intention, yet it unfolded in a much different way than anticipated. In the end, forgiveness of self was my ultimate need and lesson. In order to grow, manifest and realize my intention for JOY in 2020, fulfilling this intention was critical. I intend to find JOY in ....  I intend to experience JOY at work....  etc.

Set visual reminders of your word intention around your space with post it notes on your mirror, computer, or rocks with your theme to set on your desk, by your bedside. Say your intention out loud or silently to acknowledge positivity in your life.  Use your imagination and have fun with the ideas!

Identifying and writing purposeful intentions
Intentions can be as simple as identifying a One Word theme or as expansive as getting clear about something you want to cultivate in your life. Identifying and writing a purpose statement and how you can cultivate change is another powerful and critically important step to pursuing your dreams.
 
Writing out your intentions is a powerful and critically important step to pursuing your dreams.  But if you’ve never written them before, the task can be a bit overwhelming. Following are samples to get you started. As you brainstorm, if another intention comes to mind, add it to the list.  Get your creative juices flowing!

• I intend to practice daily mindfulness
• I intend that my physical body is one hundred percent vital, healthy and filled with energy.
• I intend to be drawn to and crave the movement, food/supplements and body/energetic work that my physical body needs to stay in perfect shape, health
• I intend to sleep peacefully and soundly tonight and every night
• I intend to enjoy the most loving relationship possible with my partner.
• I intend to spend more time with loved ones
• I intend to forgive myself and others
• I intend to spend more time doing things I love
• I intend to feel nurtured today so that I have abundant energy to fulfill my purpose in life.
• I intend to live every waking minute of every day conscious, awake and aware and in the present moment, while feeling as much joy as possible.
• I intend to move into a positive cash flow quickly, magically, easily and joyfully.
• I intend for unlimited cash and resources to flow into my life easily, abundantly and endlessly.
• I intend to change and/or transmute all subconscious and unconscious beliefs, drives, patterns projections, imprints and contracts that are keeping me from living the life I was born to live.
• I intend to live the most beautiful life possible. With harm to none and benefit to all.

 
Repeat your intention daily for several weeks and then rephrase it slightly. The mind gets bored as time passes, and it will stop responding to your intention if you stick to the same one week after week.  Simply modify or change the initial dialogue. For example, if your intention was to invite daily mindfulness into your life, you could change it up by saying, “I enjoy the daily calm I am experiencing through meditation, deep breathing, and yoga.”  Try not to alter your intentions too often or significantly.
 
As you go through each day, pay attention to how you can incorporate these things into your life.  Then do something each day to demonstrate your commitment to your intention. For example, begin each morning with five minutes of meditation, fuel your body with healthy lunch choices, or take the stairs more often to add movement into your day.  
 
Benefits of setting intentions 
Intentions create a reminder for how to live each day while focusing on who we are in the moment. They allow us the ability to be human, make mistakes and live from day to day while growing in health and wellness daily, monthly throughout the year. The positive focus helps us live in harmony and purpose.

Practicing intentions allows room for growth and setbacks.  No matter what, life will get in the way. Schedules get hectic, stormy, and time eventually runs out. Be gentle with yourself. The idea of setting attainable intentions that are seated at the core of your beliefs offer you the ability to get up and begin again. No guilt, no excuses needed. 

You have a brand new day to begin again.  And the best part?  Your daily practice eventually evolves into your daily lifestyle–much like brushing your teeth!
​
Health coaching is all about YOU.  Meeting you where you are, discussing what feels most urgent to you, celebrating all the new practices that you will begin to incorporate and redefining the things that just aren’t working in your life anymore.
​

 “May your coming year be filled with magic and dreams and good madness."

"I hope you read some fine books and kiss someone who thinks you're wonderful, and don't forget to make some art -- write or draw or build or sing or live as only you can. And I hope, somewhere in the next year, you surprise yourself. 

​"I hope you will have a wonderful year, that you'll dream dangerously and outrageously, that you'll make something that didn't exist before you made it, that you will be loved and that you will be liked, and that you will have people to love and to like in return. And, most importantly (because I think there should be more kindness and more wisdom in the world right now), that you will, when you need to be, be wise, and that you will always be kind.”                                                                                                                                                                                                                           - Neil Gaiman
 
What are your new year intentions?

​There are multiple ways to celebrate the coming of a new year.  Some gather privately with friends while others get together publicly in a planned venue.
 
Many choose to spend New Year’s Eve in self-review, reflection and rejuvenation in preparation for the year ahead. It may be a time to ponder your accomplishments and give thanks for all the blessings and people that have graced your path. If the past year has been particularly challenging, perhaps you are grateful the year is over.  Maybe there are special people that walked along side of you or a lesson gleaned through your adversity. 
 
New Year’s Eve may be an opportunity to go inward and release that which no longer serves you; those self-limiting beliefs, habits, people that have been holding you back from achieving your goals, dreams, desires (to continue the work that we began during the Winter Solstice.)  It is a time to set new intentions, dreams, plans and desires.
 
Winter signifies renewal, rebirth and hope.  Perhaps now is your time?  Contact me below for a free strategy session to see if this is right for you.

May every Brand New Day in 2020 be healthy, abundant and overflowing with magic, dreams and good madness!
​
Pamela, Brand New Day Wellness Life and Health Coaching

‘Tis the season for bright lights, holiday cards, parties, excessive shopping and overindulgence. Delightful Christmas specials flood the networks while traditional Hallmark Christmas movies paint the picture of the perfect family.

As the holiday’s approach, many are eager to gather with family and friends to share in the seasonal giving, eat all the yummy holiday treats, and drink holiday cheer.  While this may be an enjoyable experience for many, for others this can be challenging. Many family members naturally grow apart and have little in common.  Some have family conflict that goes back years and can be easily triggered.  It is not uncommon to face conflict when we get together with families.
​
Holiday's may represent an entirely different set of emotions with the pain and agony from the loss of a loved one, separation or divorce. For others, the season brings up intense feelings of sadness, loneliness, pain, depression, stress or anxiety for various reasons. The difficulty of helping someone suffering with chronic illness, substance abuse, aging parents, problematic family members may change the pulse of the holiday causing the magic of the season to fade.  

Others may be dealing with the pressure of having to visit multiple homes for the holidays or the social/financial pressures of meeting everyone's unrealistic needs.  After all, how many meals can you eat in one day?  

The bottom line? The holidays can be a trying time. But there are self care practices that we can do to help reduce the conflict. After all, we can't help others if we aren't strong within.  And in the end, we want this time to feel harmonious.

Check out the (8) YOU Boosters below. The most important present you can give is to take care of you to ensure you are available to others.   

YOU Boosters
1.  Love yourself first. Self-care is the number one ingredient in preventing stress and avoiding burnout. Get plenty of rest. Treat yourself to a massage, manicure or pedicure.  Eat regular healthy, balanced meals and take it easy on the holiday treats. Many people gain up to 10 lbs. between Thanksgiving and New Year’s.  To avoid this, get plenty of exercise, sleep and stay hydrated. Limit the holiday cocktails to two drinks and sip on water in between. Take care of YOU so that you stay positive and energized.

2.  Reach out and surround yourself with those that love and understand you unconditionally. Find a friend or loved one to confide in during the holidays that will listen or help you find confidential resources if needed.  Festivities may be the farthest thing from your mind and spending time alone is perfectly okay and a healthy option.  But be sure to have but a close friend available, if needed. Acknowledge and accept that your feelings are valid. Having a trusted friend, family or loved one can be a source of comfort if you are truly able to be yourself and if they understand and accept your situation. Surrounding yourself with those that understand is much better for you emotionally than to put yourself in a situation with people that do not have the skills or are not capable.  You may end up expending all of your energy acting as though everything is fine or getting into uncomfortable situations leaving you depleted. Though their intentions may be good you will end up feeling much worse.

3.  Mindfulness and the pause. You may attend family functions where your family dynamic results in stressful situations that put you on the defensive or trigger an anger response.  We spend much of our lives reacting to others’ triggers or events around us making an uncomfortable situation worse. We often have a gut response based on fear and insecurities that is not the most rational or appropriate way to act.  

Learn to respond not to react.  Try the “Mindfulness and the Pause” technique.  

Responding, is taking the situation in before reacting and deciding the best course of action. Mindfulness means watching ourselves when something happens that might normally upset us or trigger some kind of emotional reaction paying close attention to how our minds react. Pausing rather than reacting immediately is taking a moment to breathe deeply, being mindful of our urge to react and letting it go away. Sometimes this takes a few seconds, other times it requires removing ourselves politely from the situation to cool down before responding. Be mindful, pause, then consider a thoughtful, compassionate response.

4.  Relax.  Rejuvenate.  Unwind. If you prefer to spend the holidays by yourself and avoid the tiring questions and uncomfortable holiday situations, plan a special weekend just for you. Be adventurous; check into a resort. Pamper yourself with a spa day. If you prefer to stay at home, create a home spa. Light candles, watch movies, read, write, meditate. Give yourself a pampering hot tub spa with lavender Epsom salts and give yourself a Mani Pedi.  Renew and awaken your body, mind and spirit. Give the gift of love to you - maybe for the first time in your entire life! 

5.  Surround yourself with sunlight.  Certain people may feel anxious or depressed around the winter holidays due to seasonal affective disorder (SAD), sometimes referred to as seasonal depression. Seasonal affective disorder seems to be the result of inadequate exposure to bright light during the winter months. Lifestyle changes that can help decrease the symptoms of seasonal affective disorder include increasing time spent outdoors and more physical exercise. If you are unable to get into the physical sunshine, consider investing in SAD light therapy.  Just 30 minutes a day is all it takes.  It makes a big difference for me as my schedule doesn’t allow me to get much daylight during the winter months.  SAD light therapy is an amazing mood booster!

6.  Start a Gratitude Journal – I realize this may not be an easy thing to do when you are feeling down, but this exercise helps to experience the feeling of joy and abundance.  When you are feeling down or bad about what you don’t have or what isn’t going right in your life, write down 3-5 things that you are grateful. Start small. “I am grateful for my beautiful children, cozy warm bed, reliable transportation, hot shower, peaceful mornings, running water, etc.”  When you’re down, science says gratitude makes us feel better. Robert A. Emmons, Ph.D., professor of psychology at the University of California, Davis, editor-in-chief of "The Journal of Positive Psychology," and author of three books, including, "Thanks! How the New Science of Gratitude Can Make You Happier," has authored studies examining the various physical and psychological benefits of its practice.  Gratitude can also help you sleep better at night, according to a recent study.  Write in your gratitude journal daily and begin to say them out loud to make them even more effective. You will feel the positive effects if practiced regularly!

7.  Practice daily positive affirmations; be mindful of our words. The iconic Louise Hay, one of the founders of the self-help movement and one of my first teachers back in the 90’s with her book, "You Can Heal Your Life," shares the message: Life Is Really Very Simple. What We Give Out, We Get Back.  Her message states that what we think and the words we speak become the truth for us.  It is creating our future. With that philosophy in mind, all of our self-talk, our internal dialogue, is a continuous stream of affirmations - either positive or negative.

We are using affirmations every moment whether we know it or not and creating our life experiences with every word and thought.  We need to choose our words wisely as every criticism is an affirmation of something that is not wanted in our lives.  Thinking positive, loving thoughts and then feeling skeptical or even angry is a contradiction to the affirmation.  The doubt and anger will likely win out as we tend to focus on the dominant negative emotion as it is most familiar.  Therefore, we need to consciously practice positive self-talk and affirmations to create until it is our new normal.  

8.  Be in the moment.  You are where you are for a reason and it’s okay.  Your situation will pass and you will discern the lesson at the right time in divine timing.  Know that everyone experiences some kind of stress.  It is always easier to view other’s situation as better when looking at it from the outside in, but it is often a distorted perception that leads to feelings of inadequacy.  Avoid the temptation of comparison. Know that you are on your healing journey for a reason and you will discern the lesson at the right time in divine timing. 
 
Remember, the Christmas paradigm is often centered around the idea of loved one’s spending time together, huddled around the Christmas tree, laughing, hugging and conflict-free, oftentimes a façade created by media. For many, the stereotypical happy family gathering is a model that is far from reality. This can be a major trigger for feeling down and lonely.
 
If you would rather just stay at home alone or with a few close friends, it’s okay and it is your choice!  However, setting boundaries may be necessary and helpful about what you will or will not talk about.  Often times friendships end due to the uncomfortable state of affairs after the dynamic of a relationship changes.  If you set the parameters early on, you can alleviate some of the uncomfortable moments.  
 
Lastly, know that you may be faced with some stubborn responses or awkward silences from your family when you let them know you are choosing to celebrate differently this year. Setting boundaries will help them to learn to accept and be okay with your “new normal.”  Remember, your happiness is most important to your health.
 
Tis’ the season.  Take care of YOU this holiday season and give the gift of self-love to you - every Brand New Day!  

Blessings for a healthy and peaceful holiday season!
Pamela Schubloom CHC, AFMC, CPC
Certified Holistic Health Coach, Institute of Integrative Nutrition 
Functional Medicine Health Coach, SAFM
Certified Professional Life Coach, Wainright Global, Inc.

The Winter Solstice marks the shortest day of the year for those of us in the Northern Hemisphere. Accordingly, many will see less sunlight today than any day of the year.
 
The lack of light and freezing cold denote long dreary months of winter ahead for many.
 
Yet the winter solstice signifies a time for quiet renewal and self-reflection. Similar to animals that hibernate, if we align and make peace with the season, slow our pace, and retreat within perhaps it can allow us much needed rest and rejuvenation. 

Go within and listen to your mind and body. Perhaps dive into a long-awaited project or cozy up with an interesting book.  Cultivate your passion for a new hobby. Create comforting soups and foods that warm the inner body and soul.  Start your daily meditation practice. Indulge yourself with luxurious home spa treatments.  Connect with lost loved ones.  The list is endless when we begin to think of our “want to do” list.
 
The winter solstice is also about looking inward and letting go of that which we no longer want or need.  It is about forgiveness - ourselves and others. A simple practice for letting go is to brainstorm a list of all that no longer serves you.  As you are writing, state your intention, “my intention is to let go and cleanse away that which no longer serves me.”  You can toss your list into a fire as a symbol of releasing to the universe as you say a prayer or mantra. After, write down all the things that you would like to manifest for the year ahead. Save that piece of paper to look at periodically.
 
Winter is a time of renewal, rebirth and hope.  It allows us to rediscover inner peace in new and different ways. Try to spend a little time each day and go within.  As each new day becomes longer and lighter with the rising of the sun, and with little effort and daily practice you will find yourself lighter and peaceful in the new year.

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The Winter solstice 2019 in the Northern Hemisphere is at 10:19 PM CST Saturday December 21.

https://www.bustle.com/articles/131284-what-is-the-winter-solstice-heres-everything-you-need-to-know-about-it
 
https://www.bustle.com/p/what-does-the-winter-solstice-mean-spiritually-its-celebrated-in-tons-of-religions-cultures-7620273
https://www.vox.com/science-and-health/2019/12/18/21024709/winter-solstice-2019
 
https://www.dictionary.com/e/fall-equinox-solstice/
http://www.calendarpedia.com/when-is/winter-solstice.html

Thanksgiving - a day to reflect and share with family and friends the blessings that saturate our lives.
 
While beliefs and traditions about how the holiday is celebrated may differ, one Thanksgiving truth that has held true over centuries is gratitude. On the fourth Thursday of November, Americans of all religious faiths, personal beliefs and purpose, pause to give thanks.
 
Yet what if every day we begin with a mindset of gratitude?  Just think what a positive effect this might have on our relationships and our world.

Practicing gratitude is not always easy to access because we have a negativity bias.  The mind naturally pulls toward the negative so it's good to be aware of this in order to develop our gratitude muscle and train it to notice the positive. 

We can start by noticing what is working in our lives such as our family and friends, the people that make us laugh, build us up,  brighten our lives. We can find gratitude in our health even if we have physical limitations.  We can give thanks for our sight, hearing, taste.  We can give gratitude for the sanctuary and safety of our home, warm, delicious meals.  We can give thanks for our hobbies, passions, our career if we have one.  We can even find gratitude in the pain and loss in our lives that have helped us to become stronger and taught us to become more resilient and helped us to become the people that we are today. There is always something to be grateful if we look for it and take the time to acknowledge.

My daily gratitude practice begins upon awakening before I even open my eyes.  I take in a long, deep breath while silently reciting, "Thank you, God for this brand new day!”  For as little as 2 minutes, I acknowledge something as simple as the warm, soft blankets wrapped around my body and have kept me cozy  all night, for the stillness that fills the room, for the present moment.  I have not yet opened my eyes, yet a calm presence flows over me and sets a positive mood for the day.
 
Research has proven that a regular gratitude practice can rewire your brain and body for positive health by increasing dopamine, decreasing pain, inducing better sleep, reducing depression, anxiety, and stress.

A regular daily gratitude practice rewards relationship, careers and increases energy levels. Gratitude is where we acknowledge and manifest abundance. 

Take a moment to reflect and appreciate the simple things you are blessed with every day. Start small. Practice daily. Find things to be grateful for in all you do and in all the people you encounter. 

Give it a try.  Your entire body, mind and spirit will benefit.

Happy Thanksgiving! May today and every day be truly blessed!
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Your day is formed by how you spend your first hour. Incorporate some or all of the five morning mindfulness ideas so that you can consciously begin your day with activities that create more focus, energy and serenity. 

Mindfulness is being in the present moment. Whenever we bring awareness to what we are directly experiencing through our thoughts and emotions, we are being mindful. Mindfulness is the ability to be aware of what we are doing and not overly reactive or overwhelmed by what’s going on around us. We all have the natural quality of mindfulness, but it is more readily available if we practice it on a regular basis.  

When you first awaken, the brain is still in a subconscious state and most open to positive suggestion and creative thinking.  Whenever you bring awareness to what you’re directly experiencing via your senses or to your state of mind via your thoughts and emotions, you’re being mindful.
 
Tap into this subconscious state before getting out of bed. Spend a few minutes centering your day. Put one hand on your third eye chakra located at the center of the forehead between the eyes. It is the center of intuition and motivates inspiration and creativity. Place the other hand on the heart chakra located in the center of the chest. The heart chakra is said to bridge earthly and spiritual aspirations and, when open, one can feel being deeply connected with all that is around them.
 
With your hands on your heart and third eye chakras, take in a deep cleansing breath to connect with your higher power.  Ask for clarity for your day.  My daily prayer is, “Thank you God for another brand new day. What shall I know today that serves my higher purpose?” After repeating your mantra or prayer, listen quietly for a few moments. Thoughts may come immediately or throughout your day. This peaceful practice sets the tone for the day.  Bridge the two chakras first thing when the brain is open and aware to provide serenity and focus.
 
Meditation. Mindfulness is increased self awareness. The first thing most people notice is a state of inner peace and quiet. A way to reach this is through meditation. There  are many forms of meditation, but sitting quietly, breathing deeply and going inward for as little as 3-10 minutes  is a great start. This will ground you and set the tone for the day.  As you learn to feel the positive effects you can find the meditation that is right for you.

Gratitude: Think about all the things for which you are grateful. Repeat as you are going through your morning activities. Or if you have the time, have a journal and pen handy to jot down your list. Write down 5-10 new things you are grateful for every day.
 
Affirmations: Use positive affirmations to visualize your life. Gather a list of your favorite affirmations and repeat them in the morning while you are taking a shower, drying your hair, getting ready for the day, exercising. Speak in the present tense, “I am perfect health, I am abundant, I am successful in business, I am surrounded by beautiful, loving, people.”  Tap into your subconscious mind to manifest your reality. There are many great affirmation apps available. If you are really serious about manifesting change, create a vision board with pictures of  your dreams, visions goals that visually represent your wishes with pictures and images and that strengthen and stimulate your emotions of the changes you want to create. 
 
Move:  Do some type of movement in the morning. Whether you have energy in the morning or later in the day may dictate when you workout. If you like to work out later in the day, at least do some stretching first thing in the morning.  Go for a walk, or do yoga, cardio, weight lifting with apps on your phone. My energy is greatest in the morning, so I do something daily for at least 10-50 minutes depending on my schedule.  My favorite cardio workout is Rebounding as it is easy on the joints with powerful benefits as it detoxes and cleanses the lymphatic system while giving powerful energy to the body. I also can combine it with hand weights and a variation of exercises.  To learn about the benefits and how to pick out a quality rebounder like the one I use, check out this video.
 
Postpone picking up the phone upon awakening.  To manage stress, delay checking emails and social media first thing. Often times this can keep you from getting to any of the activities above as it is more time consuming than we realize. 

Oftentimes our entire day is focused on others. Dedicate time for you first thing every morning and you will notice a more relaxed, calm person by the end of the day. You deserve it!

www.mindful.org/meditation/mindfulness-getting-started/
​www.mindful.org/how-to-practice-mindfulness/
​​www.mindful.org/a-five-minute-breathing-meditation/
​www.chakras.info/third-eye-chakra/
​​www.chakras.info/heart-chakra/
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Mindfulness enters our everyday conversations in a powerful way. But what does mindfulness really mean?
 
Mindfulness is self-awareness. It’s noticing and paying attention to thoughts, feelings, behavior, and everything else.
 
Jon Kabbat-Zinn, PhD has studied mindfulness more than 35 years and is the creator of Mindfulness-Based Stress Reduction (MBSR).  Dr. Kabbat-Zinn says practicing mindfulness is actually a form of meditation, yet you don't have to practice for 20 minutes at a time.  

You can be mindful anywhere, anytime, with anyone.  Mindfulness and meditation are mirror-like reflections of each other: mindfulness supports and enriches meditation, while meditation nurtures and expands mindfulness. Where mindfulness can be applied to any situation throughout the day, meditation is usually practiced for a specific amount of time.
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Mindfulness is simply awareness. It has been defined as a state of moment-to-moment awareness of one's experience without judgment. This requires being aware of and attentive to what’s going on inside and outside of your body. This requires being in the present, not being on “autopilot,” or going through the motions of life without a clear connection to what you’re feeling or doing. 

Mindfulness is the act of being in the present, focusing completely on the task of what you are doing, removing any mind chatter and emotions from the mind. There is often a fine line between meditation and mindfulness, but there is a difference. 
Mindfulness requires some measure of self-awareness in order to recognize whether you’re being mindful or not. It’s a conscious endeavor, meaning that life’s circumstances make it hard to maintain for extended periods of time. It is important to regularly refocus our attention when our mind wanders. Mindfulness is the awareness of “some-thing,” while meditation is the awareness of “no-thing.”

As for its benefits, according to the American Psychological Association, empirical evidence suggests mindfulness helps reduce stress, improve focus and working memory, lower emotional reactivity, increase cognitive flexibility, and improve relationship satisfaction, to name a few.

How you can apply mindfulness to everyday life:
​
1. Decide to be more mindful.
This may sound obvious, but intention is everything. By simply making the commitment to be more mindful, you prime your mind for being more attentive and aware of what’s going on around you. You’re also more likely to recognize when you’re not being mindful and shift your awareness.

2. Leverage moments of “waiting.”
Mindfulness can be practiced at any time, wherever we are, whoever we are with, and whatever we are doing, by showing up and being fully engaged in the here and now. Whether you’re waiting for an elevator, a friend at a coffee shop, an Uber, or simply at your desk for slow web page to load, our days are filled with opportunities to tune inward. Simply notice the space around you, take a few deep breaths, and check in with how you’re feeling at the moment. Pause, reflect, breathe.

3. Listen closely when people speak.
How much of what others say do you think really gets through? How often do you find yourself distracted while someone else is speaking? Are you preoccupied by personal thoughts or thinking about what you are going to say in response?  Conscious, active listening is a great anchor to mindfulness. Whenever you're in conversation, aim to pay closer attention, make eye contact, and ask clarifying questions to fully understand what the speaker is saying. This is being more mindful. You’ll gain more insight, form deeper relationships and promote greater inner calm.  

4. Notice the senses.
Your senses offer continual invitation for mindfulness to whatever the stimuli of the present moment.  Gaze longer and take in the thought-provoking views of your daily commute; touch someone in a loving and appropriate way and notice the many ways that you appreciate them; listen to the murmur of sounds outside your window and decipher their translations. If you’re not sure where to start, feel your own heartbeat or the rise and fall of your breath. Consciously savor that delicious bite of food as you let it linger a bit longer on your tongue.  Smell the fragrant bouquet of garden-fresh flowers as you stroll through the park.  Stare up at the constellations and capture the night sky in all of its glory. 

5. Seek out nature.
Go outside and just be. Take off your shoes and go barefoot. There is something awe-inspiring about nature that easily quiets the mind. Going on hikes to watch the sunset is nice, but you can experience mindful benefits of nature almost any day. Step outside for a brief walk during your lunch break. Even pulling up beautiful photos of nature online and imagining yourself outdoors is helpful. Seek out nature as much as you can and observe it closely.

Think about how you can enjoy being in the moment and cultivating mindfulness into your daily activities. What if you consciously spent one day immersing mindfulness into your everyday experiences?  
 
Tonight, as you make dinner, notice the delicacy and vibrant color of each vegetable as you chop into tiny little pieces.  Savor the sweet and pungent smells from the combination of items that come together in the pan.  Pause and reflect on how each glorious food will nurture and fuel your beautiful body before you eat.  Give thanks for the blessings of healthy food.  Finally – savor each and every bite!
 
Adding mindfulness into our everyday routines like making dinner can add magic and delightful charm to our normally boring activities.  Try it and let me know what you think!

​www.medicaldaily.com/mindfulness-meditation-differences-377346​
https://www.medicaldaily.com/mindfulness-healthy-glucose-levels-375027
https://www.apa.org/monitor/2012/07-08/ce-corner
https://www.medicaldaily.com/fighting-childhood-obesity-mindfulness-exercises-may-recalibrate-part-brain-370296
https://www.medicaldaily.com/mindfulness-meditation-boosts-sleep-quality-among-older-adults-offering-alternative-322300
https://www.medicaldaily.com/mindfulness-reverses-effects-opioid-drug-dependence-patients-find-happiness-healthy-313402
​inlpcenter.org/the-benefits-of-mindfulness-how-could-it-help-you/
​https://outwittrade.com/mindfulness-benefits

​“Each relationship has at its heart, a holy purpose.”
 - Doreen Virtue 
 
The relationship with your husband or wife, significant other, mother or father, between children, siblings or other family members is for a holy purpose. Relationships that you form with friends, people you work or socialize with, gather for meditation or spiritual gatherings, yoga, gym or outdoor/sporting events are in your life for a reason.
 
Some people come and go; some may be around for a lifetime. Some relationships are deeper than others. 
 
Some people bring us true joy, love and companionship and helps us to strengthen our sense of who we are.  Others may provoke extreme pain and suffering and contribute to a feeling of a weaker self. They tend to shatter the self-image making us doubt our ability to make healthy decisions and come to good judgement.
 
Yet all relationships ultimately serve to discover our soul’s purpose.

Upon realization that we are all connected, we begin to appreciate more deeply the blessings of the people that grace our lives. Nothing is by chance and everything happens for a reason.
 
Growing and healing from our relationships offer the chance to connect with our higher power, trust our inner intuitive self, heal the past, forgive any old hurts and move us to manifestation and growth. The most difficult interactions have the most valuable lessons to teach.  Everything, every experience we go through has a lesson and a higher purpose.

It will likely be difficult to decipher why you are going through the pain and hurt at the time you are entrenched, yet finding something to thank the Universe for while you are in the midst will help you transition much more with ease. (A friend or a coach can really be a good ally for this process; someone to talk to that will listen without judgement.)  Working through the pain truly is not easy, yet is critical.  And even the slightest gratitude in the midst of difficult relationships will allow you to heal faster and find your way back to love. Remember, the most trying relationships are our greatest teachers.
 
Patience is critical. You will eventually see the forest through the trees and the sun will shine brightly again. You will then realize that it is time to release and let go of those old baggage relationships that have served their purpose and you no longer need.  The result?  Beautiful, confident self-love, inner peace, positive self-assurance, and serenity. 

The bottom line, you cannot find love or happiness through another.  We can share true love between us, but we must never rely on anything outside our being to control our power to love.  As explained by Buddha, love isn’t defined by human feelings. Love just is.

Love is within us and we cannot attain it from another person.  In order to find love, we simply look within.  Self-love must first exist within as the ability to share unconditional compassion care and love to all mankind, not just our family and loved ones. Until we are filled with a divine consciousness, our own created self must continually search to find the highest form of love that we know.  

Now that my friends is love....

On this Brand New Day, look back at all the relationships in your life.
How has each served you? What lessons have they taught you?
Every relationship helps us to grow or keeps us stuck.
​Have you learned and moved on from yours or do you have some work to do?
​Is it time to look at the world around you in a new way? 
​

Would you like help letting go some of your past relationships, fears and insecurities?  Would you like to learn to love yourself more?  Do you need tips on setting boundaries? 
 Contact me for a free consultation.  It's time healthy, beautiful you!

“True love is born from understanding”
-Buddha

Do you sometimes wander the supermarket aisles wondering what's healthy and what's not?

It seems every day there is some new product claiming to be the latest health product or superfood.

One thing that continues to be on shopper's minds are the issues with pesticides in fruits and vegetables.

In a 2015 Consumer Reports survey of 1,050 people found that pesticides are a concern for 85 percent of Americans.

Many experts and consumers believe that organic is always the best choice for your health, the environment, and the farmer's who grow our food and who are exposed to the toxic pesticides. There are definite risks depending on the type of produce and where it is grown.

According to EWG’s analysis of test data from the Department of Agriculture for our 2019 Shopper’s Guide to Pesticides in Produce,™ nearly 70 percent of the produce sold in the U.S. comes with pesticide residues. Overall, the USDA found 225 different pesticides and pesticide breakdown products on popular fruits and vegetables Americans eat every day.

Research shows that residues of these chemicals remain on the fruit and vegetables even after washing them.  The chemicals then make their way inside our bodies. Toxins from pesticides can remain in the body and build up in the liver and fatty tissue.

These toxic chemicals have been linked to cancers, brain disorders, fertility and other medical issues. Researchers have found convincing evidence that chemicals in the environment could be contributing to many issues. One particular issue of concern is the obesity epidemic. Chemical “obesogens”- dietary, pharmaceutical, and industrial compounds - may alter human metabolic processes and predispose some people to gain weight.
 
Farmworkers and their families have the greatest risk.  Data comes from studies farmworkers who work with the chemicals regularly.

​
​Children are at greatest risk from pesticide exposure because their metabolism is different from an adults.  Toxins remain longer in a child’s body and the risk is concentrated because they eat more food relative to their body weight than an adults.

Pesticide exposure can affect children’s development at many stages, starting in the womb and the health risks are significant. Even small amounts of pesticides may alter a child’s brain chemistry during critical stages of development. "A study of 8- to 15-year-olds found that those with the highest urinary levels of a marker for exposure to a particularly toxic class of pesticides called organophosphates (OPs) had twice the odds of developing ADHD as those with undetectable levels. Another study found that at age 7, children of California farmworkers born to mothers with the highest levels of OPs in their bodies while they were pregnant had an average IQ 7 points below those whose moms had the lowest levels during pregnancy. That’s comparable to the IQ losses children suffer due to low-level lead exposure."

The risk to adults may be lower but is still problematic due.  “Pesticide exposure likely increases the risk, first, of cancerous tumor development, and, second, your body not being able to control a tumor growth,” says Charles Benbrook, Ph.D., a research professor at the Center for Sustaining Agriculture and Natural Resources at Washington State University and a consultant to Consumer Reports. In addition, research has linked endocrine disrupters with fertility issues, immune system damage, and neurological problems. “However, unlike cancer, quantifying those effects is difficult at this time,” Crupain says.

Research shows those with the highest frequency of organic food consumption had 25 percent fewer cancers than individuals who did not eat organic food.   

There is value in eating organic food...

So how do we eat organic food when the costs seem prohibitive?
Great question!  There are some things you can do!

Along with The EWG analyses USDA figures every year to come up with their famous Dirty Dozen and Clean Fifteen lists of produce that ranks most and least amount of residue. The EWG's  2019 Dirty Dozen will tell you which fruits and vegetables are most important to buy organic by ranking the fruits and vegetables that are most contaminated with pesticide residues. Also listed is the EWG’s Clean Fifteen list of fruits and vegetables.
 
The EWG also ranks their full list of 47 fruits and vegetables from most to least amount of pesticides. If you would like to use this list most effectively and eat any of the fruits and veggies on the list, I suggest buying organic from the top 20; focus on buying the bottom rest in your food plan if you can't find organic or budget it to your weekly plan.  This will give you the least amount of pesticides. 

NOTE: Local is a term that is broadly defined. Organic, on the other hand, is a strictly regulated term, so you can trust that you're getting produce grown with minimal if any synthetic pesticides.

Eat a whole food diet. While eating organic may not seem to be as easy as you think on your budget, there are some things you can do.  Eating a whole food diet predominantly of fruits and vegetables is the critical and very important first step to eating healthy. This is priority over a processed foods diet. The first step is to cut out empty foods that add no nutritional value and spike your insulin (blood sugar levels) leaving you hungry an hour after you eat.  These high glycemic carbs (pastas, white bread, enriched packaged noodles, crackers, chips), sodas, candy, ice cream, and non-nutritional value added foods cause you to eat more due to an insulin surge to your body.  There only value (which is of no value) is weight gain and higher grocery bills due to increased hunger from a lack of satiation and nutrition. 

A more cost-effective, healthier option is to add foods and beverages in their whole form instead.  Eat the whole apple rather than processed applesauce.  Eat a whole chicken breast rather than a processed chicken nugget. Eat the whole orange rather than drinking a glass of orange juice (equivalent to several oranges and awarding an insulin surge that follows with a serious crash).  Skipping conventional produce is not necessary. While organic is always the best choice, striving for a diet rich in fruits and vegetables - ideally five more more servings per day - is the goal and always priority over processed foods. 

Purchase whole foods to stretch your organic dollar. Buy whole carrots (not the packaged baby carrots) and cut up at home. Buy a whole head of lettuce vs. a box or bag of pre-washed lettuce.  You will need to clean and prepare at home, but will get and save more.  Purchase in season and when prices are lower and in abundance; stock up on the produce in the summer and fall and freeze or can for storage. 

Support your local farmers market or join an organic CSA (community supported agriculture). This is an opportunity for you to receive the weekly harvest at reduced cost from purchasing at the store.  Purchase locally grown produce at your local grocery store.

Learn to read food labels.  If there is something on the label that you don't recognize, can't pronounce, or make in your kitchen at home, don't put it in your grocery cart. Eat whole food that has ingredients without labels our with minimal ingredients that your body will know how to easily digest.

Be grateful for your beautiful body.  Treat it well and it will be kind to you back.  Feed it good quality healthy foods, move daily, provide time for mindfulness and meditation. Add in any one of the ideas mentioned above as you are able.   

Finally, ask yourself the question: how would you like to see your hard-earned money spent?  Would I like to see my money spent on the small added investment in my  family’s preventative healthcare through healthy whole food/organic food choices?  Or will I ultimately spend it in lost wages due to sick leave and the high cost of health care?  The choice is yours.
 
If you need help in getting started, feel free to Contact Me. The initial consultation is FREE. I would be happy to discuss how to incorporate some healthy diet and lifestyle changes into your plan.

If you are a highly sensitive person, chances you are in or have been in a relationship with a narcissist. 

Narcissists are master manipulators and liars with a need for admiration. They have a sense of entitlement, persuasive pattern of grandiosity, sense of self-importance and a true lack of empathy and humility.
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Highly sensitive people or empaths are often a narcissist’s target because they are deeply caring, empathetic people whose purpose in life is to support the healing in others. Yet due to their intense sensitivity, empaths often struggle to create healthy boundaries for themselves, giving in to co-dependency and habitual self-sacrifice.

One of my favorite descriptions of this dynamic is from Ross Rosenberg from his book and teachings in the Human Magnet Syndrome: Why We Love People Who Hurt Us.  He provides thorough detail and profound answers as to why patient, giving and selfless individuals (co-dependents) are predictably attracted to self-centered, selfish and controlling partners (emotional manipulators).
​
Narcissists can be very charming, charismatic and persuasive. In the beginning of a love relationship they listen to your likes, needs and desires mirroring it as their own, echoing your hopes, dreams and interests with the intent of helping you believe how perfect you are for each other. They shower you with their love-bombing, flattery and idealization. You may receive a constant barrage of love notes, compliments, flowers, chocolates, love songs, constant affection - grand romantic gestures - to achieve their ultimate goal of hooking you.

However, once they lose interest in you (and they will most likely upon accomplishing their purpose or if they become bored) they suddenly let you go without any warning or reason. They display no emotion or remorse, and it is as though you are with a totally different person. The charming, vibrant, loving partner you knew prior is now cold, calculated and unresponsive. This is inconceivable to a highly sensitive person, yet  comes easily for a narcissist who is incapable of humility or empathy. All perceived displays of past emotions from the narcissist was simply the mirrored emotions of their target. Deception at its finest.

Ending a relationship that is seemingly going well with no discussion, warning or explanation is yet another form of manipulation, abuse and control through silence and not letting go. The abrupt shock is traumatizing; the lack of information is deplorable. These methods of control create crazy-making in the narcissist's target and cause deep-seated emotional trauma.

If you are in a relationship or are a survivor of an emotionally abusive relationship with a narcissist, whether it is a love relationship, parent, friend, sibling, boss, etc., there is hope!  The first step is awareness - and today you have become more aware.  There is a reason this information has crossed your path.

Healing you is absolutely critical to loving you. 
 
The most effective way to rediscover your personal power and influence is to fall in love with YOU. This is essential so that you do not fall prey for another unhealthy relationship; the lesson will likely be harder and more profound the next time around. Some of the essentials of loving yourself unconditionally are learning to set boundaries, listening to and respecting your needs, learning to say no, releasing anger, and forgiving others - most importantly you.  It is also important to realize you can never “heal” the  narcissist in your life. Any form of healing must originate from within the narcissist.
 
I spent many years healing from my narcissistic and emotionally manipulative relationships. The first step was to stop and take notice.  I was unconsciously attracting these very sick, hurtful and controlling relationships not only in my romantic life but in other work, social and familial situations.

Through my healing journey, I re-discovered my innate strengths, learned to set boundaries,  and gained the confidence to appreciate and use them to fulfill my life purpose.   I no longer need to live up to anyone else’s expectations of me, just surround myself with likeminded people who understand and welcome me for who I am.  It was not until I consciously did the work – first in understanding and taking responsibility for my role in the relationships and then in learning how to let go and heal, set boundaries and gain confidence – that I am now able to spot unhealthy targets in a split second.  My relationships are much healthier now.  The freedom feels really amazing!
 
When you have reached the point on your healing path where you can be thankful for the relationships and grateful for the lessons you acquired, you’ll no longer feel sad, hurt, angry, lonely, or regret.  It takes a lot of work, time, forgiveness – especially of self. But it is so worth it to find your beautiful inner self. You will feel a newfound energy, confidence, and spark for life. Music will sound good again.  The sun will shine differently. You will attract amazing, healthy people into your life. Most importantly? When you see the person that hurt you, they have no impact on you anymore.  This is the feeling of indifference. And that, my friend is true healing.
 
If you relate to any of the above, you may be suffering from unhealthy patterns. Take some time for you and assess. Talk with someone. First and foremost, re-discover beautiful you: your likes and dislikes, interests and passions, wants and desires. It is time to stop putting the expectations and wishes of others ahead of your own.

Bottom line? You are the most important relationship and person in your life!  If you don’t put your yourself first, love yourself first, you won't attract healthy, positive people into your life that will love you equally either. 

It is time for you beautiful - you are worth it... 

References:
The Human Magnet Syndrome, Ross Rosenberg
The Path to Love, Deepak Chopra
Emotional Freedom, Judith Orloff, M.D.
​Loving What Is, Byron Katie
Psychopath Free, Jackson MacKenzie
​You Can Heal Your Life, Louise Hay

​Testosterone is vital for strong metabolism and heart health. As you get older, your testosterone level gradually declines - typically about 1 percent a year after age 30 or 40, according to the Mayo Clinic.  Men can experience a dramatic reduction in their testosterone levels due to age, diet and stress and a combination of any of these.  They go through ‘andropause’ which is the equivalent of male menopause. Symptoms include fatigue, heart issues, increased body fat, depression. We oftentimes determine that diet and lifestyle are at the root cause.

Signs of lower testosterone levels can include:

• Changes in sexual function. This may include reduced sexual desire, fewer spontaneous erections - such as during sleep - and infertility.
• Changes in sleep patterns. Sometimes low testosterone causes insomnia or other sleep disturbances.
• Physical changes. Various physical changes are possible, including increased body fat, reduced muscle bulk and strength, and decreased bone density. Swollen or tender breasts (gynecomastia) and body hair loss are possible. You may have less energy than you used to.
• Emotional changes. Low testosterone may contribute to a decrease in motivation or self-confidence. You may feel sad or depressed, or have trouble concentrating or remembering things.

Some of these signs and symptoms can be caused by various underlying factors, including medication side effects, obstructive sleep apnea, heart issues, thyroid, diabetes, high cholesterol, blood pressure, stress, anxiety,  depression, high alcohol use, smoking, etc.
 
Statistics show that men should have no less than 4-parts testosterone to 1-part estrogen in their body – the greater the better. Normally, our bodies make just the right amount of hormones for our wellness.

The problem is that the female hormone estrogen is increasingly prevalent in our food and in our environment. And it’s changing the balance of hormones in men, giving them larger bellies,  smaller muscles, larger breasts, lower sex drive, and prostate problems.

When we eat too much sugar or flour (sometimes, even if its whole-grain flour), we over-produce insulin, a hormone that in excess will block our production of sex hormones like testosterone. But there’s a bigger reason that’s even more disturbing: it’s estrogen. An external flood of estrogen makes your body reduce or stop producing hormones internally.

Endocrine-disrupting chemicals called xenoestrogens are getting into the blood every day that mimic the female hormone estrogen from  our diet, the environment,  vaccinations,  personal hygiene products, etc.

So where are we getting all this excess estrogen? Following are some of the worst offenders:

From our food
Modern "factory farmers” use hormones and other drugs/chemicals to accelerate weight gain in animals and increase profitability. This practice includes chickens, cows, pigs, and even fish farmers. Hormones keep dairy cows lactating continually including while they are pregnant.  Simply put:  when you eat the foods, you absorb the hormones. 

From our environment
Bisphenol a (BPA) is a potent estrogen mimicker common in plastic products labeled #7 in the recycling triangle and most food can linings (yes, even organic brands!), as reusable water bottles, food cans, and dental sealants. According to the environmental working group, EWG, which publishes its “dirty dozen of endocrine disruptors,” BPA is #1.

Phthalates
Used to soften plastic. Found in vinyl flooring, detergents, automotive plastics, soaps and shampoos, deodorants, perfumes, hair sprays, plastic bags and food packaging.

​Triclosan
Another common hormone disrupter is called triclosan found in antibacterial soaps, toothpaste, mouthwash, deodorants, and first-aid creams. Read labels to find out what you are putting into your body. Soap and water remain our best weapons against the spread of infection. Our skin is our largest organ and is a powerful absorption site that sends ingredients straight to our blood stream. In general, don't put anything on your skin that you wouldn't want to eat. 

Pesticides and gardening chemicals. 
Practice natural, organic gardening. Putting a flood of chemicals on your lawn or flowers, can end up on your skin, body, etc. (e.g., Chemlawn). Even if you don’t sit on the grass, the chemicals are transferred indoors via pets, shoes, kids, pets, the wind, etc.

Perfluorooctanoic acid (PFOA)
Used in water- and grease-resistant food coatings and non-stick cookware.
 
Metalloestrogens
A new class of estrogen-mimicking compounds. They include a number of metals: aluminum, copper, lead, mercury, barium, cadmium, tin cobalt, and others which are added to thousands of consumer products, including vaccines.

The good news? 
Although this may sound overwhelming, the good news is you can make a difference and awareness is the first step. Being proactive and making conscious changes to your diet and lifestyle can help reduce the level of endocrine mimickers in your body.

Begin with your diet remembering that everything starts with the gut. Think organic in your food, garden, skincare, etc., as much as your budget allows to reduce the chemical nightmare. Investing in organic is investing in your health and it will end up increasing your quality of life and reducing your health care costs down the road.  

 
Diet and Lifestyle
A healthy diet is key to testosterone production. Studies show that diet has a significant impact on a person’s hormone levels. A diet heavy laden in sugars/sweeteners/chemicals blocks testosterone secretion and actually converts testosterone into estrogen.

Chemically laden foods that we eat are processed with the endocrine-disrupting chemicals Xenoestrogens that go into your bloodstream and mimic the female hormone estrogen.
 
Xenoestrogens are found in most non-organic foods, vegetables treated with pesticides, herbicides and pesticides, and the Bovine growth hormones that are added to commercial dairy products. Xenoestrogens are also found in additives and preservatives in beverages and packaged, processed foods of all kind – regardless of the label (gluten free, organic, etc.) such as sodas cookies, breads, muffins, cereals, frozen foods, ice cream, etc.  Keep in mind, if it can last on the store shelf, it is processed and some chemical is added to help sustain it.

​To help you avoid these:

• Eat whole foods and learn to read labels.  You will lose the body fat, and testosterone should rebound in response.  For guidance seek help from a trained health coach to help design a wellness plan tailored specifically for you and provide ongoing support.
• Reduce/eliminate the sugars from your diet which are in alcohol, baked goods, refined carbohydrates and processed foods to sugary drinks, condiments, sauces, canned goods, crackers, etc.  
• Fill your plate with a diet high fruits and vegetables, especially cruciferous vegetables.  Cruciferous vegetables like cabbage, broccoli, cauliflower and Brussels sprouts help to improve healthy estrogen metabolism.  Adding vegetables and fruits such as cucumbers, squashes, citrus fruits and cantaloupe help to keep insulin levels low. 
• Buy organic whenever possible and for sure always from the EWG's 2018 Shopper's Guide to Pesticides in Produce – it lists the dirty dozen in produce each year.   For those fruits and veggies that are non organic, use a fruit and vegetable wash formulated to remove waxes, pesticides and chemicals.  (Trader Joe's makes one with coconut oil, grapefruit seed oil and lemon extract).
• Choose fatty fish like wild-caught Alaskan salmon  or tuna to increase essential omega 3 fats in the body.  These help to reduce inflammation  especially for your heart, arteries, brain  and helps with depression and stress.  Be sure to check out the link below for a yummy Honey Sesame recipe!
• Eat fewer animal products - Dioxins can disrupt the delicate ways that both male and female sex hormone signaling occurs in the body. Recent research has shown that exposure to low levels of dioxin in the womb and early in life can both permanently affect sperm quality and lower the sperm count in men during their prime reproductive years. And, Dioxins are very long-lived, build up both in the body and in the food chain, are powerful carcinogens and can also affect the immune and reproductive systems. Products including meat, fish, milk, eggs and butter are most likely to be contaminated; you can cut down on your exposure by eating fewer animal products.
• Choose “hormone-free” animal products and ideally "organic and free-range" to avoid exposure to other chemicals in animal feed and drugs, or stick with organically certified meat (the guidelines restrict the use of antibiotics), or at a minimum, choose meat labeled “antibiotic-free” and ask your grocer to use “phthalate-free” packaging.
• Avoid dairy or use organic, grass-fed, cultured dairy. If you have a dairy sensitivity (many people do) there are a lot of good, healthier options to use such as almond or coconut milks, ghee, etc.
• Use coconut, olive or avocado oil instead of vegetable oils. Vegetable oils often contain high-estrogen food additives.

 
Reduce Toxins

• Avoid plastics, canned goods and as much as possible and use non-toxic cookware to lower testosterone due to chemicals. 
• Don’t microwave with plastic – When food is wrapped in plastic or placed in a plastic container and microwaved, BPA and phthalates may leak into the food.  The plastic is toxic and goes into the body when heated.
• Use glass or stainless water bottles.  Use filtered water over bottled water.  There are higher estrogenic plastics: #3, #6, and some #7s.  Be on the look-out for them.
• Look for canned foods brands certified as BPA-free on the label (e.g. Eden organic foods). If you use other canned foods, make sure they rinse the contents thoroughly before use, choose foods in glass or paper cartons instead, or (even better) choose whole, fresh foods.
• Another major source of BPA is on cash register receipts which can be easily avoided by asking a cashier ahead of time for no receipt where possible.​
• Non-stick cookware such as Teflon release endocrine-disrupting perfluoroalkyl compounds when overheated.  Choose best nontoxic cookware.

 
Get up and Move!

• Exercise regularly to lower your body fat to a healthy level.
• Make it a regular part of your schedule – just like brushing your teeth.  I have always scheduled exercise into my morning routine.  In the mornings where I don’t have a lot of time, I do something for at as little as 10 minutes to keep me consistent.  Like brushing your teeth, it needs to become a habit.
• Find something you love to do so that it becomes a habit easily.  If you work all day with people, your routine may be something that you want to do by yourself to unwind.  If you need more of a social outlet, try joining a gym to lift with a friend, join an exercise class, go biking, walking or running with your partner or friend.

 
Purge fragranced products

• Air freshers of any kinds, personal care products, dryer sheets, fragranced products of any kind all contain phthalates and are estrogen mimickers. 
• Use alternatives for whitening and softening your laundry such as hydrogen peroxide (my favorite) or white vinegar.

Optimize your Sleep

• Consistent, high-quality sleep is a critical to maintaining healthy high levels of testosterone. Clinical studies of healthy men show that just one week of decreased sleep causes a drastic reduction in the subjects’ testosterone levels ranging from ten percent to as much as fifteen percent keeping everything else in their lives the same.

Vitamin, Mineral, Herbal Supplements

Get enough zinc
Zinc is an essential mineral that helps with a number of processes in your body (it helps over 300 enzymes).  Zinc helps your immune system, helps to produce critical proteins and DNA, and also helps with wound healing.  Enough zinc is necessary to maintain healthy skin and for optimal ability to taste and smell.  Zinc is an antioxidant and can be supplemented to support optimal levels of testosterone because it helps the enzymes that converts cholesterol into testosterone.
 
Zinc is found mostly in red meat, poultry, egg yolks, and shellfish.  Some plants can also provide zinc such as beans and nuts.  The best dietary source is oysters.
 
The daily recommended dose of zinc for men is 11 mg/day (for women it's 8 mg/day).  Low zinc levels are rare but tend to occur in vegetarians/vegans, athletes, and people who sweat a lot (zinc is lost in sweat).  And low zinc levels have been linked to low testosterone levels.
 
Of course if you don't get enough zinc in your diet you can always supplement.  Before you do, however, consider a few things:

• It is possible to get too much zinc so unless your doctor tells you never take more than 40 mg/day.  For many people just 5-10 mg/day is enough to prevent deficiency.
• Zinc supplements can also interact with certain medications so be sure to check with your doctor or pharmacist to find out if zinc supplements are safe for you.
• Zinc supplements are best taken 2-hours away from any medications (if it's safe to use it at all while taking those medications) and should be taken with food.

 
Get enough vitamin D
Vitamin D, the “sunshine vitamin” is actually the most common nutrient that North Americans just simply don't get enough of in their diet. Not only is it not very abundant in foods but most places far from the equator don't get enough sunlight to produce adequate levels year round. 
 
Hello winter; goodbye sunshine vitamin.
 
Vitamin D is known to help us absorb calcium from our foods and is also necessary for our immune system, nervous system, and muscular system.  As with zinc if you're deficient in this nutrient you may experience increased testosterone levels after supplementing.
 
Vitamin D deficiency is most commonly associated with bone conditions such as rickets in children and osteomalacia in adults.
 
It is a fat-soluble vitamin and is found in fatty fish (wild sock-eye salmon, tuna, mackerel, sardines), organ meats, shiitake and button mushrooms and egg yolks.  Unfortunately it isn't abundant in most other un-fortified foods.
 
The bottom line with vitamin D is that you may need to supplement.  Of course if you're always outside in the sun or eat fatty fish every day you may be the exception.  You can always ask your doctor to check your blood levels to be sure because vitamin D is another one of those nutrients where more is not always better.
 
Here are a few tips to supplement with vitamin D3 safely and effectively:

• Read your labels and don't overdo it.  Never supplement with more than 4,000IU/day unless supervised by your doctor.
• As with zinc (and most other supplements) you should check with your doctor or pharmacist if you're taking any medications. 
• Take your vitamin D3 with some fat to help your body absorb this vitamin.  It is often recommended that you take it with the largest meal of the day.
• Note that vitamin D3 is also found in cod liver oil, and multivitamins, so you may not need to take it separately (read your labels).

Supplement with Ashwagandha
Ashwagandha is an adaptogen herb that reduces stress, anxiety and cortisol levels. It helps to improve thyroid function, enhance mood and sleep, boost energy levels, immune system, memory, and can improve libido. While insufficient scientific study has been done to conclusively support the notion of using natural supplements to boost testosterone, some research has been done on some of the more commonly used remedies. In one study from India, it was found to increase testosterone levels in infertile men, resulting in a 167% higher sperm count.

Androgen Replacement TherapyThere may be a need to work with wellness professionals to administer Androgen replacement therapy, also known as testosterone replacement therapy (TRT).  TRT is a method of supporting the existing levels of testosterone in the body using topical or injectable testosterone supplements intended to improve testosterone levels in patients.  The treatment is in tangent with a healthy diet, exercise and lifestyle plan.

Summary
 
Remember, everything starts in the gut. Many times, diet and lifestyle are the root cause for low testosterone and it is a the first place to start in addressing issues. High insulin secretion (from high sugar through alcohol or food) blocks testosterone secretion. This promotes an even slower metabolism, reduced fat-burning, and more mood swings.

Review your diet and lifestyle to determine how you may be proactive in your health first. If you think you may have some concerns or would just like to do a health check to see how you could improve your diet and lifestyle, seek counsel from a functional health coach for counsel on how to proceed. Contact  me if you would like a free consultation on where to begin. 
 
For a healthy recipe to get you started that bolsters you with a mega dose of vitamin D and zinc, try the recipe below for a tasty Honey Sesame Salmon.  ​

References:
Increase Testosterone Naturally
​Testosterone therapy: Potential benefits and risks as you age
The role of environmental estrogens and autoimmunity
​How Female Hormone Mimickers are Killing Men’s Testosterone
Dirty Dozen List of Endocrine Disruptors
Testosterone 101
Zinc: The Massive Testosterone Booster No One Talks About!
Vitamin D and your health: Breaking old rules, raising new hopes
Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D?
Vitamin D Fact Sheet for Consumers
Summary of Vitamin D and Supplements
Vitamin D in Mushrooms
​Vitamin D Deficiency Symptoms
Foods, Fortificants, and Supplements: Where Do Americans Get Their Nutrients?
What is Teflon? Should I be concerned?