Easy Tips For Everyday Health

Lets start first with FOCUsing ON HEALTHY AND WHOLE

Healthy eating habits doesn't have to be complicated or time consuming. It’s simple and so easy once you start incorporating these easy tips.. You may be surprised how fast you can whip up a healthy snack or meal especially if you have what you need in your fridge or pantry.

Lets go!

First off, lets clear out the “not so friendly” foods that may have crept in our kitchen.

Even if you are following a “healthy” diet there are those packages of chips, crackers, cookies, fake foods, and extras that seem to find their way back in the pantry or fridge. A few are ok now and then but let’s keep that as clean as possible. Your health depends on it. It’s not always about how we are looking on the outside but truly what our INSIDE is looking ( and feeling) like. Heart health, cholesterol , liver, thyroid, and blood sugar levels . It all matters and it is a delicate balance we all live by.

• Stock up on your dry pantry foods with Oats, beans ( chick pea, black, cannellini) lentils, quinoa,, rice, broths, wild caught salmon, tuna, sardines, brown rice or lentil pasta, diced tomatoes, canned coconut milk, herbal teas, and coffee .

• Buy some fresh fruit and produce a few times/ week to keep the healthy fresh food moving. Prep ahead what you can for the week.This is a life saver. Just take the time, it’s worth it!

• Cook like you have a large family (like mine: 6 of us) Using healthy leftovers is key to recreating future snacks and meals. Think ahead when planning your meals so when making dinner you are already prepared for that great lunch you will have for the next day!

HOME COOKED MEALS

We all like to have a night off in the kitchen and go out. But honestly Im finding the best and healthiest meals are at home. You know exactly what you want, how much, what ingredients, wholesome and it’s made with love. A number of people I work with that travel for business and eat out a lot, struggle with weight, hypertension, acid reflux, etc. Usually it is because it gets challenging for them to limit what is served, what they are tempted to eat ( and drink)and control any ingredients. Home cooking is the way to go!

GLORIOUS GREENS

My all time favorite energized lunch ( or dinner) is a mix of chopped (or already pre- packaged chopped) leafy greens, kale, chard, arugula, cabbage, any veggies, a cup of pre made quinoa, black rice, or sweet potato slices. If I have some lentils or chickpeas around, i’ll throw that in the mix too. This completes your salad and keeps you full and satisfied. Instead of dressing, which can be high in fat and calories, I love adding some fresh avocado and lemon to the mix, dash of salt and pepper . Sauted, steamed, raw, or how ever you enjoy your greens is fine. Get at least 2 cups a day of dark leafy greens a day!

CUT DOWN ON SUGAR

Sugar is not your friend, even though it’s really good at making you believe that It is .

It’s one of the most addictive substances out there and it’s in everything. Most people consume at least 17 Tbsp a day! It is one of the causes of obesity and a number of health problems. If you are use to having sugar daily , it’s not something you can probably stop cold turkey. You can start to replace it with some more natural options like honey, dates, agave and then cut down slowly. Try a piece of fruit, frozen or fresh( 2 cups/ day). Once you get off the sugar train you will be surprised how sweet mother natures sugar can be and how healthy you will start to feel and look ( inside and out).

HYDRATION

Yes, I know you have heard this a million times but to doesn’t get old or out of date. Property hydrating gives you more energy, improves your brain performance ( just a 2% loss can affect memory, mood and concentration), creates digestive happiness ( good bye irregular bowels, gas, bloat, heart burn ), weight loss, decreased joint pain, detoxifies , heart healthy, and regulates your internal temperature. Drink up at least 8 glasses a day or 1/3 rd of your body weight in ounces! ie: 150 lbs would mean 50 Oz of water/ day.

CHEW YOUR FOOD

Chewing your food slowly and mindfully allows you to enjoy your food and helps prevent one from eating more than necessary. It allows you to break down food so the nutrients and enzymes can be utilized right away (digestion actually starts in the mouth while chewing). And when this process works the way it should that means better digestion, absorption, and a happier tummy!

Health and happiness,

Lisa

Finding That Extra Time You Need

Time is an asset we should value everyday. How many times do you hear ( or say ) the words "I don't have time" to exercise, cook, shop, eat , spend time with the family, meditate, write, or to be truly be productive .

Life is busy, but carving out some time in the day lets us take control of our schedules rather than our schedules control us.

Here are some tips that you can use to help you carve out that extra time in your day you need and deserve. Make sure you use it the best way possible so you can utilize this gift of time wisely.

Rise and shine

Start your morning off with a purpose and set the tone for the day. Research says, how you spend the morning will influence the rest of your day. My favorite and most important time of day for me is in the early morning. This time works well as there are less distractions and interruptions, your mind and body are fresh and ready to go. For woman, our cortisol level is the highest ( helping us wake up and go) for men, it’s testosterone. If you set your alarm clock just 30 minutes earlier, you’d be amazed what you can accomplish with that small change.Just 30 minutes could give you that time to meditate, journal, read, food prep, exercise or begin your day in a calm and organized state.

Time Blocking (the night before)

Spend a few minutes the night before and book that time on your calendar for you. Write it in as an appointment that is a top priority. By committing to a time and writing it down you are more likely to get it done. It's important and so are you ! ie: Workout classes, run, bike, yoga, hike, meditate, your grocery shopping, your food prep, or even some family time. You get to decide what would make the perfect day for tomorrow .

Turn off your tech

There are so many things competing for our attention. By turning off your tech ( phones , emails, IG, Twitter, notifications, etc) you will be able to boost your ability to concentrate! Did you know the average person checks their phone 150 times a day and emails 20x a day? You don't need to turn off your phone or emails completely, but you should have some blocks of time when you don't check it all or take calls so you can focus on important tasks. Don’t open the door to communication overload. It's amazing what you can get done, and the time you can free up when you” shut off” even for 30 minutes.

Stop Multi-tasking and start single tasking

Don't sweat the small stuff. What do you really need to do and get use to “single- tasking”. Figure out what your core work activities are and drop the rest. Some tasks really don't need to be done as often or even done at all. By focusing on the important things and dropping the "fillers" you will create more time for yourself, your body and your mind ie: Write a list in order of priorities and drop the last half. You can also try the “Pomedoro technique”. Focus on one task for 30 minutes, take a 5 minute break and continue or start a new one.

end of the day

If there is no way your morning can start any earlier, book time directly after work or when your day ends. By having a friend, group, a team, or workout partner you are more likely to be on time and not be late or find an excuse to ditch out. By sticking to this commitment, you will find that your work actually becomes more efficient during the day so you can have that time for yourself after, not to mention how good you will feel. But if thisis the only time you have to take that extra hour to relax, walk the beach, or even get that extra hour of sleep by all means take that for yourself. Only YOU know what you truly need at the end of the day .

Making that extra hour in your day is possible. If it's not, ask yourself... is this something I really want or need and Is it achievable? Do you need some help and support getting there? What is really holding you back or are there the same excuses? Are you taking on too much, Is the rush real, will I be present, affective, and genuine?

Deep Breathe

Make the commitment to yourself and your health for that extra hour needed that you (and your body) very well deserve.

In Health, Lisa Fallon Mindel CHHP AADP

Need some support? I can help. Schedule a free discovery consultation with me.

Stressed is "Desserts" Spelled Backwards

Have you ever eaten an entire bag of chips, crackers or cookies? Ever had just a few too many slices of pizza or that pint of ice cream, drink a few too many glasses of wine or cups of coffee, even though your body told you to stop?  Most likely, you weren't hungry or thirsty but were triggered by some emotion or stress.

It wasn't what you were eating, but "what was eating you" that probably triggered your food choice.

Food is fuel for our bodies, plain and simple. It helps us maintain our weight, gives us needed energy, calories, vitamins and minerals, and keeps us alive. If we eat more than our body needs, it will store it as fat or, if exercising, as muscle. Our bodies know what weight is optimal to thrive and maintain its equilibrium.

Identifying Your Triggers

What happens when we get triggered? Processed, high-calorie, fake, "food like" products have become our go-to sources for pleasure, comfort and reward.  Worse yet, these foods have also become a substitute for plain old boredom or addiction.

No doubt, food is fun, tasty and a pleasure for many (especially in social gatherings) but for some it is a never-ending battle to find a balance. When I begin working with people, the first thing we talk about is awareness.

Becoming Aware

To become aware is the first step in understanding emotional eating. Once you stop and think about the choices you make as you make them, you can begin to clarify your triggers and understand what brings on emotional eating.

One thing to become aware of is what you were feeling at the time- was it lonely, angry, sad, resentful, depressed, in pain, or something else? Maybe you weren't hungry but looked to food and/or drink to address some uncomfortable thoughts, boredom or to relieve stress. Yes we have all been there!

What’s the Difference?

The University of Texas Counseling and Mental Health Center offers the following suggestions that identify the difference between emotional eating and physical hunger:

• Emotional hunger vs. Physical hunger. Emotional hunger comes on suddenly and needs to be satisfied instantly. Physical hunger occurs gradually and can wait.

• Cravings. When you are eating to fill a void and not an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.

• Can't stop eating. If you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.

• Guilty or gratified. Emotional eating can leave behind feelings of guilt. Eating when you are physically hungry does not.

Becoming Mindful, Aware and Informed

Recognizing emotional eating is the first step to overcoming it. Become aware of why you are eating- is it emotions, hunger, socializing?  Stop before you start and ask, "Am I hungry? Is this the right food for me? Do I need this now?"

Now that you know the difference, if you feel you have an emotional eating pattern, try building a better relationship with food to keep you inspired and not allow what's "eating you" to control what you eat.

Finding Better Options

Become aware of your triggers. What sets you off? Find other ways to entertain and comfort yourself: a hike, an outing with friends, visit a museum, do a 5k run and train with friends. Make a food journal and notice the foods that you go to when you're in that emotional eating phase. A good tool to use as a support system is myfitnesspal.com.

Remember, emotional eating is triggered by boredom, stress or high emotions. The key is to become aware and then you will feel a whole lot stronger, healthier and empowered over your food, health and life choices.

Summer Time Vibes

We are smack in the middle of Summer and Im loving it!  I hope everyone is enjoying a breath of warm, fresh air. You may be having some vacation time, traveling with the family, working, or chilling at home, but Summer always gives off that special vibe that can benefit us all, inside and out!

Every Summer I spend time on Kauai. It is here I can let my hair down, get salty, sweaty, slow down, and get my GLOW on. Ohana (family) friends, food and a lifestyle I live by, is the reason I gravitate to my happy place. We all have that special place somewhere that we love or hold fond memories of as a child. 

Rather than focusing on all the diet- detrailing Summer time rituals (we all know what they are) lets look at some of the healthy perks of Summer and how we all can celebrate the Summer time vibe.

1. Its vacation time and schools out, work may let up a bit, and the beach is calling your name. This "time off" give us a break from the "daily grind". It eases our stress, improves our mood, decreses our chances of heart disease and we are more motivated to get back to our goals. So take that time to reboot!

2.Speaking of the heart, did you know that  researchers noted a significant difference in heart attack survival rates in Winter and Summer? "People are 26 to 36 percent more likely to die in winter from a heart attack, a stroke, heart failure or some other circulatory disease. This doesn't meannow you can ease up your activity in Summer but your probably taking it up a notch compared to the other seasons. Goal= keep it going year round!

3.Getting on a good sweat is sometimes frowned upon. But while this isnt a 100% detox remedy, sweating is good for circulation, fighting infections, opening up the pours and cleansing the skin. Just make sure to hydrate and you'll see that healthy glow in no time.

4. Glorious fruit surrounds us during the Summer months and we can't help but crave natures candy. Summer would not be complete without berries, watermelon, peaches, raspberries, cherries, and the list of seasonal fruit goes on.... the good news is that they are filled with antioxidents, vitamins, minerals and very little calories. Hydration anyone? Yes it has that too and plenty of it! So eat up!

5. Get physical...with so many Summer activities, there are two that  stand out ...swimming and hiking. They are some of the easiest activities to do this Summer. Swimming uses all your muscles and has minimal impact on your body, improves strength, cardio, as well as improves your mood and alleviates depression. Hiking trails are so fun to explore and at your own pace ( no race needed) It is a good resistant training for your muscles, ligamnets, tendons  as well as your bones. TIme will fly by and so will the miles.

So dont let the Summer slip away without enjoying all it's perks!

Remember... health comes in many different forms, so think out of the box and JUMP IN!

Happy Summer,

Loving Yourself Into Health

"Love yourself first, because that's who you'll be spending the rest of your life with."

This is the month we all focus, a little more than usual, on LOVE. Of course we think about the love for our family, friends, and partners... but what about ourselves? How often do we actually do that?

Letting Go of Negativity and Judgement

The critical voices in our heads tend to work overtime and oddly try to motivate us into changing who we really are, our body type, patterns and choices. Judgement, blame and guilt will not bring you to that perfect body, good health, or a positive mindset. This is why "diets" fail- because how can we change what we don't like or love to start with? The "what is wrong with me" keeps playing in our heads.

Self Acceptance

To start with, first lets accept who and what we are. This includes accepting our present situation, our habits, our health, our weight, and lifestyle. From there, we can then take the step to accept the fact that things can change. We can drop what no longer serves us and begin to make a list of what can.

Understanding that acceptance is the first step of becoming aware, and having a choice. When the negative talk can stop, then a positive change can happen.

Let's Take a Look at What is Really Going On- With No Judgement.

Are you eating healthfully?

Are you making it a priority to take care of yourself?

Are addictive foods (sugar, processed foods, etc.) controlling your eating patterns?

Are you nourishing your body and soul?

Maybe now is the time to write down some wishes that serve you with no guilt or judgment. Be specific, because the more detailed you are, the more likely you will be to make that a reality.

Loving Yourself Into Health

Self love, respect, and compassion can bring about health benefits that you may have not realized.

Some of these benefits include:

• Reaching your goals

• Making you happier

• Helping with mental issues

• Balancing out stress

• Lifting your self esteem

All of this has an affect on your health and total self care. So lets stay positive, accept ourselves, then move into a direction of purpose, gratitude, and LOVE.

In health, love and happiness,

Lisa Fallon Mindel CHHP, AADP

Cooking - How it can change your life!

Its early morning.... you grab a latte from the coffee shop, skip breakfast, grab a "gluten free" muffin or a "healthy bar" at work, a wrap for lunch, a few chips on the drive home, then slam down some left-overs, go out, or do a "fast" food option. Life is busy, but your health doesn't need to take a backseat. The first step to a healthful body, mind and lifestyle is taking the time to prepare, cook, and care for your self.

Where does your food come from?

Many years ago this question wouldn't have been asked. Why? because people knew the answer. It was grown, picked, prepped, cooked then served right to the table. People were directly involved with their food. But it wasn't just about what they ate; it was about the whole process as well.

If your food isn't cooked by you, then by who?

Man or machine? Is it fresh or is it packaged, preserved, and made shelf stable for years? Michael Pollan, Food Author and Journalist, who has written many books about where nature and culture intersect on our plates, says it isn't necessarily about the nutrients or calories but, what predicts our healthy diet is who was doing the cooking, a human or a Corporation?

The difference is that corporate cooking uses a huge amount of fats, salts and sugars, much more than we would ever use if cooked ourselves. These 3 ingredients, (and not the healthy kinds either) when layered in the right proportions are cheap and addicting. The words they use are "Cravability" and "Snackability" and that's exactly how they sell their products. NO muss, No fuss. Right? WRONG! Less than 70% of people eat their meals at home. The main complaint is that there isn't enough time to cook, but if kept simple fresh and easy, cooking can bring about so many benefits that you may not even be aware of...

Saves time and money.

Yes, really! By the time you get to the restaurant, order, get served, you could of made a delicious meal at home. You then will have more time (and money) to relax, do a few "to do list" things, read, or even get out for that run or walk with the dogs.

Health, Energy and Weight Loss

Portions served in many restaurants have increased 3x/ larger (and the plate size) than in the past, which leads us to eating more. The ingredients at times are not the best quality,(non-organic, high sugar, fat, processed, pre made) which can deplete your energy (think about nutrient preservation), pack on excess weight, increase blood sugar, and for many deflate motivation to stick to a healthy eating regime. By cooking your own meals, you are in control of your health and your body's destiny.

Awareness and knowledge

Food is much more than filling the whole and the hunger. It can heal, cause sickness, boost your immunity, inflict pain, build your muscles and stamina, and give you mounds of energy. It can teach you what works the best for your body or tell you what combinations you may want to avoid. It can educate you on nutrients, good fats, calories and portion size. By cooking, you are actually creating and with an open mind and heart, your creativity will flow and so will your vitality and health.

Family Bonding

Study after study has proven that when families cook together (and eat together) it improves their dynamics as well as their health. Taking the time to be together provides cooking skills, mealtime nourishment, connection, stability and support. The value of cooking and sharing meals together last a lifetime.

A few tips

1. Optimize your kitchen. Make sure you get rid of what you don't need and have what you do need.
2. Plan your meals. Shop ahead of time and make a list. Keep it simple.
3. Make the time in your schedule (Write it in your calendar) Plan a day or two in the week for prep (chop, slice, dice, cook, and package)
4. Plant a garden. Inspire yourself to grow, cook, and eat fresh.
5. Have the family pick a recipe once a week and cook together.
6. Enjoy the process. I promise this will be the highlight of your day.

As the saying goes "You are what you eat" and as I always say "You become what you eat"... either way, what goes in your body comes through in the form of healthy weight, energy, mood, skin, vitality, and the list goes on.

I'll see you in the kitchen,

Lisa

7 Ways Healthy People get There and Stay There

Adapted from Lifehack

As much as we would like to find that magic pill, that easy diet, or that perfect balance of mind and body; becoming healthy involves commitment and making some changes to your daily life.

Here are the top 7 ways healthy people stick to a healthy lifestyle.

1. Eating a Clean Diet

There are many diets and advice as to what to eat. But when it comes down to it, simple is best. Our bodies are incredible machines, fuel it right and it will show you what it’s capable of. Include a diet of lots of vegetables, no preservatives, artificial additives or colors, limited sugars and no processed foods. The cleaner your food is, the more your body will process and absorb those wonderful nutrients you’re eating. What you put in you get out.

2. Some good  ZZZZZ’s

Sleep is so important to our health and wellness. When we are in a deep sleep we are repairing, healing, releasing growth hormones, regulating hunger hormones, creating new cells, recharging our brain, supporting heart health, keeping our weight in check, motivating our mood, memory and so much more.

Winding down at night (turn off all technology, meditate, gentle yoga, bath) an hour before bed helps to quite the mind and body so you can have a peaceful sleep.                                                  

 3. Positivity

Most healthy people tend to focus on the positive things in life. They keep their mental balance by not wasting precious energy on negative, sadness, or hopelessness and focus on hope, joy and a balanced outlook.

4. Manage the Stress

Long periods of chronic stress are damaging to our bodies, and slowly chip away at health. Hormones such as cortisol, adrenalin, and  Norepinephrine are there for a good reason, to work our fight or flight mechanisms. These help us to flee from danger (fight a tiger, race across the street or jump into action) But in times of chronic stress when these don't shut off, our bodies take a toll. Healthy people learn how to keep their stress in check. Talking to someone, journaling, breathing techniques, are just a few you can use.

5. Cultivate Relationships

Healthy relationships are important for a balanced and healthy life.

It has been proven to boost mood and also improve one's quality of life. In the Blue Zone (The environment and lifestyle of the longest living people) healthy social interactions are one of the reasons life is prolonged in these regions. Finding quality social time with friends is key. Friends nourish the body and soul.

6. Move That Body

Our bodies are made to move and without them, we deteriorate. Exercise isn’t always easy, even for a healthy person; the consequences of a sedentary life are not worth it( heart disease, diabetes, cancer, depression etc) Healthy people stick to a plan, make small goals, motivate themselves ( with the help of others, groups, goals) and move forward one healthy step at a time.

7. Recharge

Healthy people usually know when its time for a “Timeout”.

When we understand this isn’t a luxury but a necessity then we can be able to begin to balance our energy, become self-nurturing, accepting self-love, and desire to be a better, healthier self.

Switching to a healthier way of life may mean some changes and change isn’t easy. But taking small steps will help you from feeling overwhelmed. Go ahead; make the step to a long-term happier and healthier you.