Set The Tone For The Week

“Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger, and living a fulfilling, happier & healthier life.”
― Germany Kent

  1. Wake up- (EARLY) Meditate 10 minutes – express gratitude for life, loved ones, and your health.
  2.  Stretch- 10 minutes to get the blood flowing and work on flexibility
  3.  Hydrate with water first and then coffee
  4.  Eat a healthy breakfast- fruit, organic oatmeal, eggs, yogurt, nuts
  5.  Tell your loved ones you love them
  6.  Listen to positive affirmations on your way to work. Tell yourself it’s going to be a great day 🙂
Advertisements

The Million Dollar Question

“Everyone is driven by the need to fill their life with meaning. Sometimes this need is articulated clearly and then a purpose emerges and that leads to a sense of direction and a sense of mission. Most times it is not. So the void is filled with action. People have kids, gets mortgages, raise families, pay bills, go to work each day without asking why and then, some day, they die. Some times all this is enough. Many times it’s not. Action fills the void nicely. Makes each day feel tiring. But without a sense of purpose. Without a sense of vision, it leads to a pattern of behavior that doesn’t lead anywhere. Most times we die before we realize this of course.”
― David Amerland

Avocado Toast, Fried Sweet Potatoes, & Cucumber Apple Salad

I had avocado toast with eggs this evening for dinner and it was delicious. I’m always looking for ways to increase the nutrient value of my food and used mainly organic ingredients. I found a great organic bread with flax seeds for the avocado toast. This was a quick and easy meal that I paired with apple and cucumber salad and organic hash browns. (I used olive oil to pan fry the potatoes instead of butter)

Main Dish:

 

 

Sides:

1.Cucumber and Apple Salad

2. Fried Sweet Potato

Locked In A Bathroom Now What?

Have you ever been locked in a bathroom? It happened to me last week and I was surprised at the level of panic I felt when I couldn’t open the door. I was in a small 24 hour fitness facility. It was early morning and the gym was quiet. I remember seeing a few people on the treadmills as I walked to the group fitness room to set up for my class.

IMG_20180223_144215.jpg

I had already consumed over 24 oz of lemon water and two cups of coffee, so needless to say my first stop was the bathroom.

When I started to leave the restroom , I quickly turned the lever lock to open the door and it wouldn’t budge! I immediately felt a sense of panic, dread, and disbelief. I started beating on the door to get someone’s attention, but had no luck.

Then I started thinking…..What am I going to do??

Where was MacGyver when I needed him? If I only had some chewing gym, a paper clip or maybe a Swiss Army Knife, surely I could get out of this situation.

The lock looked like one of the privacy indicator deadbolt locks. It had a lever that when you turn it to the right it locks the door and shows “occupied” on the outside of the door.

The door was very solid with no play in it, so I immediately tried to push the lock with all my might to try to force it open. It wouldn’t budge and to make matters worse:

  1. I had no cell phone – I had left it in the group fitness room

    iphone smartphone technology music
    Photo by Pixabay on Pexels.com
  2. The music in the gym was playing extremely loud- What if no one could hear me???

    person s gray hoodie
    Photo by Sebastiaan Stam on Pexels.com
  3.  There were only a few people in the club

    person holding barbell
    Photo by Victor Freitas on Pexels.com
  4. I was at the end of the hall where very few people go unless they are going to that particular bathroom (which now that I was locked inside- showed occupied on the other side)

    male and female signage on wall
    Photo by Tim Mossholder on Pexels.com

I continued to bang on the door and put all my weight up against it as I relentlessly tried to open the lock. NO LUCK! Suddenly I started to feel a bit claustrophobic.

view ape thinking primate
Photo by Pixabay on Pexels.com

Why did this have to happen to me????

ask blackboard chalk board chalkboard
Photo by Pixabay on Pexels.com

After yelling and banging on the door for quite sometime, I finally heard someone come up and ask me if I was locked in, and needless to say, I was relieved! He told me he would make a phone call and get someone there to get me out.

And believe it or not, I got out in time to teach my class!

articleLarge

This made me wonder about other situations like this. I later found out this happened to someone else at this same club and they were locked in the bathroom for a couple of hours! I heard the owner ended up giving him some free gym time for his pain and suffering. It’s definitely a frightening experience especially if there are no windows and you are in an isolated place. And with my luck, I’m sure it could happen again. Therefore, I did some research and found out this actually happens quite often.  One man got locked in a Burger King bathroom

An Oregon man is suing Burger King for backing out of a ‘meals for life’ deal.

Curtis Brooner says the fast food giant offered the deal because he got locked in the bathroom for more than an hour at a restaurant in Wood Village last month.

Brooner’s attorney Michael Fuller told KATU that his client went to pull the door and it wouldn’t open.

I did some additional research and did not find any useful information on how to get out when you’re locked on the inside of a bathroom without anything you could use as a tool to pick the lock. Therefore, I’ve vowed to avoid public bathrooms as much as possible and only use bathrooms that have multiple stalls with no locks on the exit door.

20170613_075037

Sunday Morning Coffee and Yoga

Love to start my Sunday morning with a easy yoga flow and then enjoy a delicious cup of bulletproof coffee.  Try this short yoga flow to get you moving and then treat yourself with my easy recipe for bulletproof coffee.

Child’s Pose- One Minute

 

Down Dog- One Minute

 

Sun Salutation B- One Minute

Tree Pose- One Minute (30 secs each side)

 

Forward Fold- One Minute

 

Plank- One Minute

 

Corpse Pose- One Minute

Brew your favorite cup of coffee and add a tablespoon of organic coconut oil and a splash of coconut milk.  Finish with a sprinkle of cinnamon and enjoy a relaxing day

 

art blur cappuccino close up
Photo by Chevanon Photography on Pexels.com

Killer Body Weight Weekend Workout

Try my new weekend workout. Perform each exercise with little rest in between exercises.  Aim for 12 repetitions each exercise and complete entire circuit 2-3 times finishing with final stretch.  Don’t forget to warm-up with 7 to 10 minutes of light activity and drink plenty of fluids to stay hydrated.  Enjoy!!

close up photo of woman wearing adidas jacket
Photo by Bogdan Glisik on Pexels.com

 

 

T- pushup- Push- up side plank (12 reps)

 

Burpee Jump Lunge  (12 reps)

 

Jabs with 360 Jump Squat (12 reps)

 

Burpee with Tricep Push-up (12 reps)

 

Glute Bridge to sit-up (12 reps)

 

 

Downdog Mountain climber (12 reps)

 

When Vegan Becomes Unhealthy

carrot-kale-walnuts-tomatoes.jpg

The vegan lifestyle is becoming increasing popular these days. A common reason people consider converting to a vegetarian or vegan diet is to improve their health, avoid contaminants in meat, and  their compassion for animals.

Many people begin by reducing their meat intake and incorporating more meatless dishes into their daily meals. Further research and experimentation into a meatless lifestyle can quite often lead to the transition to a vegetarian or vegan lifestyle.

pexels-photo-776314.jpeg

There can be some confusion regarding the terms vegan and vegetarian. Vegetarians eliminate meat but some include dairy products and eggs in their diets.

pexels-photo-248337.jpeg

Vegans on the other hand eliminate all animal products, dairy, eggs, and often avoid any products made from animals.

Global Healing Center explains the

Differences Between Vegan and Vegetarian

A vegetarian excludes meat, poultry, and seafood from their diet. Some vegetarians also exclude dairy, some don’t, and some may consume eggs. Likewise, vegans avoid meat, poultry, and seafood, but they also take it a step further by eliminating all animal products from their diet. This includes any type of animal milk and eggs. Vegans avoid foods produced using animals or animal products in any way, including honey. Many vegans also avoid household products, clothing, or other items made from animal products or tested on animals.

Additionally, the terms vegan and vegetarian can be difficult for many to differentiate as some people think the words have the same meaning.

To add to the confusion, some vegetarians are called “lacto and or ovo” and include dairy/eggs in their diet.

So as you can see, the term “vegetarian” can mean different things to different people:

  • A true vegetarian eats no meat at all, including poultry and fish.

  • A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry.

  • A lacto vegetarian eats dairy products but not eggs.

  • An ovo vegetarian eats eggs but not dairy products.

Therefore, when considering converting to a vegetarian or vegan lifestyle it’s imperative to do your research. Make sure you are clear on the differences between the diets and that you have a good understanding of what’s involved in the switch.  Making the change to a more restricted diet can be challenging to follow. Many restaurants don’t offer vegan options, so understand your choices for grabbing food on the go will be limited.  Also, making meals will require more planning than before.

It’s important to make sure meals are well-balanced and include sources of vitamin b12, essential fatty acids, iron, calcium, and vitamin d.

notes-macbook-study-conference.jpg

Per Dr. Josh Axe a wellness physician certified in clinical nutrition, popular radio show host, and sought-after national speaker points out some important issues when considering a vegan or vegetarian diet.

Switching to a vegan diet is considered a healthy move by many, but it may not be all it’s cracked up to be in some bases. Below are some of the downsides to eating a completely vegan diet long term (more than several months): (6)

  1. Protein deficiency (lack of amino acids). Amino acids are the building blocks of muscle and are important for cellular health and proper metabolism. Too little protein can call muscle wasting, cognitive changes, mood swings and weakness.

  2. Low levels of vitamin B12. You can only get vitamin B12 in substantial amounts by consuming meat, fish, eggs, and dairy, so vegans usually need to take supplements.

  3. Lower intake of other nutrients like zinc, sometimes calcium and omega-3 fatty acids.

  4. Higher intake of antinutrients like phytic acid. There are grains, beans and legumes, such as raw soybeans, lentils and mung beans, that may contain trypsin inhibitors. These inhibitors can block key digestive enzymes. Also, grains can contain phytic acid that can keep you from digesting calcium, magnesium, iron and zinc. However, soaking and sprouting your grains and legumes can greatly reduce phytic acid.

  5. Potential inability to put on muscle. This may be due to the lack of certain vitamins that we normally get from meat and fish.

  6. Overconsumption of carbohydrates. One of the most common trends I’ve found from working with hundreds of vegans and vegetarians is that they tend to overconsume carbohydrates and hidden sugar foods. Eating too many carbs can cause candida and yeast overgrowth along with weight grain. There are some vegans who have created a better balance, but this is far from the majority.

  7. Fatigue and feeling exhausted. Again, this is usually due to the lack of certain vitamins and minerals that we normally get from meat and fish, such as iron and B vitamins.

SOME ALARMING CONCERNS FOR KIDS:

The issue of children consuming vegetarian/ vegan diets is controversial. Some experts report it’s not safe for children while others state it can be perfectly healthy if followed properly.

pexels-photo-207653.jpeg

Per EurekAlert! an online, global news service operated by AAAS, the science society : reporta that when:

parents pursue a vegan diet for their child, they must seek and strictly follow medical and dietary advice to make sure their infant receives adequate nutrition. Both mother and infant should follow advice regarding supplementation” advises Professor Mary Fewtrell, chairman of ESPGHAN’s nutrition committee comments:

The biggest risk to vegan children is that of vitamin B12 deficiency. Foods derived from animals have been shown to be the only reliable source of vitamin B12 and a deficiency of the vitamin can have devastating effects. Vitamin B12 is essential to the creation of DNA, indispensable for the maintenance of the nervous system, and a lack of it can result in haematological and neurological disorders, causing damage in young children which can be irreversible.

Therefore problems can arise when parents are unaware of the associated risks of switching to a more restricted diet….

Per CBS news:

Stories of vegan parents being arrested for malnourished children pop up every few years in the U.S., and the cases in Italy have made international news.

In Arizona, Kimu Parker was arrested in April 2005 for nearly starving her three children with a diet she and the children’s father called vegan. She was sentenced to 30 years in prison; the father, Blair Parker, got 15 years.

In Florida in 2005, Joseph and Lamoy Andressohn got probation for neglect in the death of their 6-month-old son, who was fed only wheat grass, coconut water and almond milk.

In Georgia, Jade Sanders and Lamont Thomas were sentenced to life in prison for the 2004 death of their 6-week-old son, who starved to death after they fed him a too-limited diet of soy milk and apple juice.

Therefore, do your research! Know that if you make the decision to change to a vegetarian or vegan lifestyle, you must make sure you and your family get the proper nutrients.  Meals should be well balanced with complete proteins and you may need to  use supplements.

Be sure to consult your child’s pediatrician, family physician and or certified nutritionist to ensure you and your family are getting the proper nutrients in your diets.

pexels-photo-433635.jpeg

Follow these tips to make sure your diet is healthy and provides the proper nutrients:

  1. Include a wide variety of fruits and vegetables with all your meals. Make smoothies and juices to make it more appealing for kids and picky eaters.
  2. If needed consider supplementation with a multivitamin that contains b12, iron, zinc, and vitamin d. Discuss this with a nutritionist or your family physician.
  3. Make sure you get enough protein in your diet- beans, nut butters, protein supplements, etc.
  4. Have regular family check ups with complete blood work ups to make sure you and your family are getting adequate nutrients on a daily basis.
  5. Plan your meals and snacks each week to make it easier to avoid eating processed foods loaded with sugar and unhealthy ingredients.

Comparison, Happiness, Enlightenment

pexels-photo-289225.jpeg

Life is too short to waste on things that aren’t important. Too much time is often wasted comparing our life to others. Why not try to work on gratitude and enlightenment. Our mindset is key to living a life of purpose and without regrets. The words COMPARISON, HAPPINESS, AND ENLIGHTENMENT – something we all need to think about.. NO REGRETS….

Comparison:

There is no point where we’re done growing, and all we will ever do is look down upon others who are behind us. No one is ever at the top. We are all growing at our own rates, and no matter how terrible or how enlightened we fancy ourselves to be today, the future will be sure to give us a different perspective.

There is really no use in comparing yourself to others. There will always be someone ahead and someone behind, and there will be dozens (if not hundreds) of different scales and gradients to be behind and ahead on.

To be number one is never final. It is and always will be a momentary, fleeting instant. But to be a growing version of yourself? That, you can be. You can be that every single day.”
Vironika Tugaleva

Happiness:

“True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.”
Seneca

youth-active-jump-happy-40815.jpeg

Enlightenment:

“A person experiments in life and reflects upon those events in order to discover how to lead a meaningful life. We conduct a quest searching for the source our essential being. What we seek is inside us waiting for us to discover. Until we realize the vital inner source that provides direction for our life, all our efforts are in vain. The ego with its craving and fearful protection strategies is what prevents us from perceiving the transparency of the world in which we belong. When we cease clinging to the past and no longer daydream of the future and unreservedly accept whatever is occurring while sacrificing ourselves in service of other people our sense of self vanishes and we exist only as conscious and nonjudgmental witnesses of reality.”
Kilroy J. Oldster, Dead Toad Scrolls

pexels-photo-268095.jpeg

Action Breeds Confidence

Creating change and new habits takes time. Do you often set new goals week after week but end up reverting back to old behaviors? It’s easy to get frustrated and begin to fear you will never change, but one day it begins to click.

You begin to realize what you put in your body-your daily food choices and activity level affect how you look and feel. Our bodies need exercise and movement; it is vital for our muscles, joints and our mental well-being. Start today and choose health over disease. You have more control than you might think. Many illnesses and chronic diseases are linked to lifestyle choices.

chronic-disease

The key is to develop self-control. Each decision to choose the apple over the doughnut or go to the gym rather than home makes you stronger. Start today and change your life. Exercise your self-control:

12963871_10209549624361232_5825799707035679994_n

It’s easy to make excuses but you have the power to change. Change your mindset and take control. All it takes is one step at a time. A new beginning awaits:

“Today is a new day. It’s a day you have never seen before and will never see again. Stop telling yourself the ‘same crap, different day’ lie! How many days has that lie stolen from you? Seize the wonder and uniqueness of today! Recognize that throughout this beautiful day, you have an incredible amount of opportunities to move your life into the direction you want it to go.”
―i Steve Maraboli