Health & Healing Arts Consulting with Karin Witzig

Fresh Start Idea

2007-01-03T23:18:00.000-05:00

Everyone's talking about them. Things we're giving up. Things we are quiting. All-stop as of January 1, 2007 on ENTER FAVORITE FOOD ITEM THAT MAKES YOU FAT. We're all talking about New Year's Resolutions.

Nevermind that this is absolutely no fun.
Nevermind that this approach is ineffective.
Nevermind that we all know we are totally full of it.

The real first step, in my opinion, isn't identifying what we want to give up. But is in identifying the big fat juicy reason for making a healthy change. Something so good that it brings a tear to your eye, something that gives a good yank on your heartstrings, something so HOT that it makes your skin flush and blood woosh through your veins... Something that is way BIGGER than losing 10 pounds, fitting into size six jeans or looking good for an upcoming special event.

Okay," you say. "How about some of these reasons Karin?"

I'm sick and tired of feeling fat and I've got to do something about it.

I hate that have no energy at the end of the day.

I feel ashamed that sweets have so much power over me.

I never want anyone to see me naked with the lights on. My sex life kinda sucks.

I've always been a little heavy and now is the time to let myself shine.

Sorry to say, these aren't good enough either. Think about it. How long have you been been saying these things to yourself? A long while, right? And that kind of thinking only served to make you feel bad about yourself and stay stuck.

No, I'm not trying to give you a hard time. I'm just here to tell you that the reason you have never handled your health issues for good is...

1) You never had a BIG enough reason that could stand a chance next to your cravings, daily stress and sabotagers who bring donuts and warm muffins to work.

2) You never had a strategy for dealing with your stinky thinking, actions and personal beliefs that blow up the best of your intentions.

When I interview a potential client, one of the most important questions I ask is "Why do you want to do something about your health now? What makes you think you will make it work this time?" And then I just shut up and listen for something that touches, moves and maybe even inspires me. Because let's face it, few people change without having reached that place of inner knowing that they must change or the consequences would be dire.

Things that touch, move and inspire me aren't often glamorous. They are things like:

I'm finally ready to make a lifestyle change and stop doing diets. I just can't put myself through another diet.

If I don't do something about my health concern, I'm afraid it will make me seriously sick.

There is a family history of ENTER SERIOUS DISEASE and I want to learn what I can do to boost my immune system because I know what I'm eating now doesn't serve my body.

I want to be around for my kids college graduation/wedding/etc... and set an example for them. I want this cycle of ignoring our body to stop.

I don't want to become like my ENTER FAMILY MEMBER who destroyed their body with addictive substances and habits.

I just love learning about things that improves my personal and professional life.

Sure, some of these reasons are fear based. That's just the verbage covering the intention. What I'm really looking for is something that makes me believe in them. Because I can't get behind someone who I can't believe what they say. Because no matter what I say, recommend or tell them to do, when it comes down to it, they are the ones that eat the broccoli and get their butts out the door to move their body. I can't do it for them.

The bottom line: In order to stick to any health plan, you've got to have a BIG-n-juicy reason to do so. You have to find a starting point that really gets you feeling the cost of what you got yourself into. Find the pain, poke it, feel it. Make it be a bigger pain than the cost of doing nothing.

Once you do that, you can start turning it around by making the steps you take to get healthier a pleasurable endeavor. Start adding good foods and good habits into your life, and what doesn't work for you will naturally get crowded out. It works every time, if you allow yourself the pleasure of taking it one gentle step at a time.

Happy New Year!

Karin

EFT and Language Barriers

2007-01-02T09:49:00.000-05:00

I spent two weeks of December traveling in Europe and visiting relatives. One fun evening, my German cousin asked me to show her my new "coaching technique" called EFT.

After a brief demonstration of the EFT tapping points, a trio of Mother, daughter and cousin started tapping on stress related issues.

As we were going through the EFT Basic Recipe sequence, I noticed my Mother's stress level on the issue at hand was dramatically decreasing with each round. However, my German speaking cousin still felt her concerns without any relief.

At first I thought -- "Ah geez, I'm way off base with her! Maybe I'm not saying the right tapping phrases." But then I noticed something else. Although an excellent English language speaker, I caught her look of confusion as we were tapping. It seemed the meanings of the phrases I was suggesting for each tapping point, weren't really sinking in and making sense to her.

And then it hit me. She was too busy translating the English into German for the verbal phrases to work for her.

So here's what I learned: If you're going to do EFT in English with someone, both parties must also THINK in English. My Mother, also a native German speaker, has lived in the USA for the past 26 years and has naturally developed her thinking processes in English, despite it being her second language. Meaning, she thinks to herself and even dreams in English.

Many of the thought processes I was phrasing during the tapping session were common and popular American-English idioms. Which, naturally, didn't make a lot of sense to my cousin who was trying to tranlsate them in her mind into German while tapping.

So if you're going to use EFT with someone, make sure they also THINK in the same language as you. It will be much more effective.

I hope this has been helpful!

Karin

P.S. Want to learn how to do EFT in German? Check out this site: eft-info.com

Q & A : How to Get Started with EFT

2006-12-29T10:23:00.000-05:00

Question from a Chiropractor in New Jersey:

I recently stumbled upon EFT. Long story short, I've studied the manual but then became slightly confused with all of the variations of tapping sequences that seem to be out there. The tapping method you demonstrate on your website (via the videos) is one of the few that I have seen duplicated so I wanted to ask you about it.

Is the method you show in your videos the more updated/effective method or is the other method (tapping on the "sore points," "and doing the eye rolling, humming, etc...") just as effective but covers more steps?

Also, are the training dvds offered using the old technique or do they teach the basic recipe? I have a decent understanding based on your clips but is there more than that?

My Answer:

The method of tapping that I use is called "The Basic Recipe." I learned this sequence in a training workshop with Gary Craig and Dr. Carol Look (except she would end with the "top of head" point instead of starting with that point like Gary and myself do).

The Basic Recipe includes a variety points in addition to the ones I cover in my video demo: The Nine Gamut point (eye rolling, humming and counting while tapping between knuckles), fingertips points (tapping by your nail bed), and sore point (chest area). The tapping sequence that I demonstrate is an abbreviated form of all the points and probably the most common way of using EFT.

You can "add-on" the other tapping points if you like. I do that sometimes when I work on myself. Although I have to say, I have not found that adding these steps makes a significant difference to merit requesting my clients to do so.

So nearly 100% of the time, I just follow the abbreviated form of the Basic Recipe that I learned in a training workshop with Gary Craig. It's simple and less confusing for my clients (and myself), and in my experience, just as effective. In the beginning I was also just trying to figure out where to tap, so this basic structure helped to keep me focused.

In my opinion, the beauty of EFT is in it's simplicity. When you're just starting with EFT, I think it's important to just stick with the Basic Recipe that I demonstrate. This helps to minimize the barriers and confusion to continue using the method. I also noticed that the good majority of the case studies on http://www.emofree.com/ are reported with using the Basic Recipe structure of tapping.

As to what's the best method to getting started, here are my two cents.
1. Start using the Basic Recipe I demonstrate on yourself a few times per week.
2. Read the free, official emofree.com email newsletter for tapping ideas
3. If you like, as a learning bonus, get the DVDs for continuing education (which uses all types of tapping sequences, not just the Basic Recipe).

There is no "most up to date" version, it is just a matter of preference.

And finally, try to stop worrying about doing it right and just start doing it. If you still don't feel sure, then go to a weekend training by Gary Craig or Dr. Carol Look or hire an EFT coach/mentor to get you going.

And remember, you really can't mess this up. Part of what makes this process work is being totally present and fully feeling the "issue" you're tapping on. That in itself, causes a big relief in inner stress and resistance.

I hope this has helped!

Karin

EFT 101 - Overcoming Barriers

2006-12-14T16:08:00.000-05:00

Nine Ways to Overcome the Barriers to Experiencing Success with EFT

The intention of this tip-sheet is to 1) acknowledge the often unspoken barriers to continue using EFT as a tool to move past personal and professional blocks. And 2) provide focus, direction and re-inspiration when an EFT user most needs it… in the beginning.

When I first started using EFT in 2004, I immediately brought this tool into my health counseling practice and noticed a big difference with the clients that were willing to work with EFT and those who didn’t.

The clients who worked with EFT in their sessions moved forward much more quickly and seemed to “forget” the health and nutrition issues they originally hired me for. (The latter being the most fun for me to notice.)

Over the years I’ve noticed some common barriers, both in myself and with my clients, to putting this powerful tool into regular practice.

1. I feel goofy when I tap.

Solution: Use EFT to address this feeling

Here’s the deal: You’ll get over it. Once you start using this tool and experience the benefits, you’ll feel pretty damn cool knowing how to tap. When I look back to how goofy I used to feel when I first began using EFT, secretly tapping when I knew no one to be around, and now I’ve got a video demonstrating the technique on YouTube.com for the entire world to see – that makes me realize this stuff works and that I’ve come a long way.

And of course, you can always use EFT on this very issue. Here’s an example:

Karate Point Set Up Phrase: REPEAT THREE TIMES
Even though I feel goofy using EFT and tapping on my body… (followed by one of the phrases below of your choice)

· I love and accept myself anyways
· I choose to love and accept myself anyways
· I deeply and completely love and accept myself

Head: I feel like a dork
Between Eyes: I really feel goofy doing this
Side of Eye: People are gonna think I’m nuts
Under Eye: Maybe I am nuts?!?!
Top of Lip: No I’m not.
Chin: Oh yes you are! Look at you go!
Collar bone: I feel so goofy
Under Arm: I can’t believe I’m doing this

Head: It seems to make me feel better though
Between Eyes: I don’t mind doing EFT in private
Side of Eye: I’m okay
Under the Eye: It’s okay to try new things
Top of Lip: I can trust myself
Chin: I love trusting myself
Under Arm: This is kinda fun!

Take a deep breath, exhale and if you desire, continue tapping on this topic if it’s still “up” for you. How I do this is by paying attention to the first thought or feeling that pops up after a round of tapping on the negative and positive aspects of the issue. And if something is still there, I continue to do a few more rounds on that relating thought or feeling.

2. I don’t really know what to say when I tap.

Solution: Follow Gary Craig’s model for repeating a summary phrase of the issue you’re working with, through the Basic Recipe tapping points. This will help you gain comfort and confidence in the EFT movements and phrases.

I personally use a technique I learned from Dr. Carol Look of mixing up what I say at each tapping point, just because it’s fun and keeps me (and my client) engaged. And of course, I use my intuition and experience on the issue at hand to phrase the tapping points.

In the beginning, I became comfortable in this style of tapping by simply allowing myself to talk about the issue I was working on. (Commonly called “Tell the Story Technique in EFT) I noticed I was able to access the emotion at hand and therefore, release the pattern of stress and resistance.

Having said this, when I first started with EFT (when I had little confidence in making sure I was just doing it right) I stuck to Gary Craig’s sure-fire model that anyone can do. Here’s an example of this:

Karate Set Up Phrase: Even though I feel like I don’t really know what I’m doing with EFT…I deeply and completely, love and accept myself. REPEAT THREE TIMES.

Head: I don’t know what I’m doing
Eye: I don’t know what I’m doing
Side of Eye: I don’t know what I’m doing
And so on… Repeating the same phrase, through all the tapping points.

Positive Reframing Round:
Head: I could be gentle with myself while learning new things
Repeat this phrase through all the Basic Recipe tapping points.

3. I can’t get the issue down to a ZERO.

Solution: Start using the emotional intensity measure to access the core issue.

At first, I didn’t use the 1-10 emotion intensity measure on myself. I changed my approach once I started using EFT with clients. I wanted to be sure we had worked their issue to a ZERO and needed something to keep them focused on the topic at hand (as our minds can drift from issue to issue). After all, they were paying me!

I noticed that I was able to direct my clients to complete relief (a ZERO on the emotion intensity measure) by using this technique. It’s very common for another issue to pop up and “interrupt” the issue we’re working with, as many issues are naturally connected. It’s important to stay focused on what we’re working on to experience the complete benefits of EFT, as someone can jump from issue to issue without realizing it and therefore, never really experiencing complete relief.

How to do this: When my client reports on the level of emotional intensity regarding what we’re working on, I simply ask them what feelings, thoughts or sensations makes it that number on the intensity level. Their reply gives me spot-on access as to what to tap on next.

This is particularly helpful when you get to the lower end of the emotional intensity scale as clients are usually thrilled to be, for example, at a number three down from an eight. However, you’ve got to keep going to completely release the issue.

4. I tend to forget to use EFT. It’s on and off for me.

Solution: Set up systems of support to become consistent in your efforts.

Having support when you’re learning something new can be the key to success. It’s easy to feel alone in the process, especially with something as cutting-edge as EFT. Partner up with a friend who’s willing to learn the basics or an EFT workshop attendant you bonded with at an event and create a system of support to keep at it. Check in with each other once a week to share your breakthroughs or exchange EFT guidance sessions by practicing on each other. (Role playing client and practitioner) This could be a ten-minute call first thing in the morning or a 30-minute evening chat. Whatever works for you is fine, but the bottom line is, you’ve got to have a system of support. Do what it takes to create this for your self.

5. I feel alone in the process.

Solution: Read the EMOFREE.com newsletter case studies more regularly.

One of my favorite ways of increasing my EFT confidence and skills is by reading Gary Craig’s weekly EFT Support newsletter. I read the case studies, tips and endless success stories and I always learn new tapping language and practical suggestions for busting through unwanted patterns.

Sometimes I only have time to read the articles that relate specifically to my life, but mostly, I read them all as I believe I can learn something from each contributor. From total newbies to EFT Masters, the resources are profoundly helpful. And it’s FREE! Find a way to make this a habit and you’ll learn so much.

By connecting with contributors’ work and reading along with other people’s successes, you’ll never feel alone in your EFT progress. Rather, you’ll feel a part of something BIG.

6. Sometimes I’m not sure if it’s working for me.

Solution: Embrace your inner drama queen

A common block to EFT success is to casually report on thoughts and feelings during the tapping sequence versus fully feeling.

It’s natural to not want to “go there.” After all, you’re usually tapping on an unwanted “stuff.” I found a great way to deal with this is to request from my clients, during EFT sessions, to try to match my voice tone while we tap. I give them full permission to embrace their inner drama queen and let themselves speak dramatically. (They usually laugh when I say this.)

This helps them “feel into” what’s challenging them about the issue we’re tapping on and soon enough, they find it freeing to speak in this way, especially since what we’re tapping on what usually feels “ugly or forbidden.” This in itself is very healing.

The more you allow yourself to speak freely during your EFT sessions, the more likely you’ll access what’s at the core of the issue you’re tapping on.

7. I don’t have enough time to use EFT consistently.

Solution: Five minutes is better than no minutes.

Whenever I want to create change, I try to do five minutes of adding more of what I want in life, rather than taking something out that I don’t want. What naturally happens is my body naturally starts to crave more of what feels good.
Whether I’m assisting a client to exercise more often, eat more veggies or use EFT regularly, I always start with five minutes. As you can imagine, it’s an easy “yes.” (And if you don’t have five minutes, well then, you are not giving yourself anything to work with.)

Creating healthy changes has often been associated with a diet and deprivation mentality. Few of us have the experience of letting ourselves evolve in an easy, natural and organic manner. It doesn’t have to be all or nothing. Start where you are and remember, five minutes is better than no minutes.

Trust that you will naturally progress to doing more EFT just by letting it happen slowly, over time and starting with just five minutes.

8. The Commuter Special : EFT On-the-Go

One of my favorite ways to get some EFT in my life, is by tapping in the car. Now, provided you’re familiar with your route (and it’s not a windy road) it’s a perfect place to practice. I use the steering wheel to tap on the karate chop point of one hand for the set up phrase. There’s nowhere else to go and nothing else to do but stare at the road, so why not tap? I’ve gotten some of my best insights this way. (This is especially good for busy mom’s who are parked and waiting for their kids after school events.)

9. I know I should do EFT on what’s bothering me, but I feel resistant to using this technique for some reason.

So what do you do when you know you should tap on an issue, but you feel stuck and don’t really want to? Bypass this resistance and start tapping on your fear of change, or the feeling of it being safe for you to change. Here’s an example:

Karate Point Set Up Phrase: Even though I don’t really want to tap right now, I deeply and completely love and accept myself. REPEAT THREE TIMES.

Top of Head: I feel stuck
Between Eyes: I don’t want to deal with this right now
Side of Eye: Maybe I’m afraid to let this go?
Under Eye: Maybe I don’t really want to move on?
Top of the Lip: Oh yes I do!
Chin: No I don’t!
Collar bone: I’m really stuck!
Under arm: I don’t want to do this:

Top of Head: I want to feel better
Between Eyes: It could be nice if this were no longer an issue for me
Side of Eye: I could let a little bit go
Under Eye: It’s safe to let this go now
Top of Lip: I’m safe
Chin: It’s safe to change now
Collar bone: I know how to protect myself and I do it
Under arm: I’m an adult and I’m safe now

I hope this has been helpful!

Karin

Power Snacking

2006-12-14T15:17:00.000-05:00

A tasty and practical way to stay on track the Wild Woman Wellness Way.

One of my favorite strategies for staying healthy when I'm on the go, traveling or visiting family and don't have much control over what I'll be eating is "Power Snacking."

Power Snacking involves two things:

1. Thinking Ahead

2. Power Foods

The thinking ahead part is tricky for some and deserves a few words. You can rest assured that there's not much "thinking ahead" required to make this health strategy work for you. In fact, it's pretty simple. But sometimes we just don't want to think about food and our self-care, especially when we're busy. We just want to go on automatic pilot and hope for the best.

That's the appeal of dieting. You don't have to think. You just follow the instructions and hope that you will be healed and all of your food issues will be miraculously resolved by virtue of losing that extra weight.

However, the greater truth is what you resist thinking about and addressing tends to stick around, no matter what you do, until you give it some loving attention. The art of planning and thinking ahead for your self-care does feel a little like extra homework at first, especially if you're not used to doing it. But trust me when I say, in time and with a little practice, it does become second nature and you'll find your own "thinking ahead" groove.

So here's what you need to do to set yourself up with Power Snacks: You need to systemize it.

When you do your regular grocery shopping, add a power snacks category to your shopping list. (It's the same process that I wrote about in "Step One" of "The Magic of Dip" blog entry). Then be sure to purchase the necessary items regularly. Easy enough, right?

No time to go shopping? Sorry to say, that's no excuse with the wide availability of online grocers at your disposal such as FreshDirect.com (in the NYC area), PeaPod.com and DiamondOrganics.com to name just a few. Even if you don't use these services regularly, some of my clients use them as a backup for super busy times. With a click of a button, you could have your food basics and more delivered right to your door.

So what are Power Snacks?

Foods that are well documented for their nutritional super powers.

Foods that are closest to their natural form. (Processed foods are not power foods, no matter what the advertisers tell you.)

They are easily portable and most do not need refrigeration.

Why should you eat Power Snacks?

It controls your appetite and crushes your cravings

Snacking wisely in combination with regular meals regulates (and speeds up in some cases) your metabolism.

Power snacks are foods that gives your body what it needs (vitamins, minerals and healthy fats that nourish your brain) to function optimally.

By giving your body proper fuel, you gain an edge in the world with better focus and clearer thinking.

It's yummy!

You save money by planning ahead and not being at the mercy of convenience food store junk.

The bottom line: When you upgrade your food, you essentially upgrade the way you function in life.

When do you eat Power Snacks?

As an emergency meal replacer when you're in a jam for breakfast, lunch or dinner.

As a high-quality, brain boosting snack in-between meals to hold you over until meal-time.

As a low-calorie meal re-placer when you've got a special event (cocktail party, dinner party, etc...) later that day which involves eating and drinking.

Where should you keep your Power Snacks?

In your purse, tote or briefcase

In your car (especially busy mom's and commuters who drive a lot)

In your desk / office

In the kitchen cupboard that you frequent most for snacks (move the sweets to another cupboard, that's NOT at eye level)

My favorite carry-anywhere Power Snacks:

Fresh apple and handful of nuts such as almonds, walnuts or peanuts. The apple gives you energy and is chockfull of antioxidants and nutrients. The protein and good quality fat in the nuts is pure brain food and gives you sustenance and strength for focus and improved thinking processes.

Make your own trail mix. (A client favorite!) Sometimes carrying fresh fruit doesn't happen. But you can keep dried fruits on hand to make your own power trail mix. I stopped buying pre-made trail mixes because I would always pick out what I liked and leave the rest (and they're a bit pricey). So now I make my own with my favorite dried fruits (apples, apricots, goji berries and jumbo organic raisins) and a combination of nuts. I portion a handful (not a giant claw-sized handful!) into snack sized Ziplock bags for a grab-n-go treat.

Add a cup of warming, herbal or green tea (a power beverage) to this and you're well on your way to Power Snacking.

My favorite keep-at-work Power Snacks:

Banana and one tablespoon of natural peanut butter (natural = no trans fatty acids, also called partially hydrogenated oils)

Fresh and tart Granny Smith apple and one tablespoon natural almond butter

Low-fat organic vanilla yogurt or kefir and 1 cup frozen berries mixed in blender for instant smoothie breakfast.

Baby carrots and grape tomatoes (or other pre-chopped veggies you like) and hummus dip.

1-2 cups of vegetable based (no creamy versions), low-sodium soup heated in the office microwave.

A note on soups at work:

I know microwaving foods isn't ideal (I don't even own one), but when you're at work and can heat a warming and filling soup in less than two minutes, it's a great tool.

Forget those heat-n-go Campbell's brand soups. They are high in sugar, sodium and made of lower quality foods. Stock up on healthier versions of canned soups such as Amy's Organics brand.

The best and least expensive version of this, and what I usually do myself, is make a batch of soup once per week and enjoy with a meal or as a snack in-between meals through out the week.

Soups snacks (or also called mini-meals) are a low-calorie, energizing and hydrating way to hold yourself over until meal-time, and it's a great solution to increasing the amount of vegetables into your diet.

I hope this has been helpful!

The Magic of Dip

2006-12-10T07:35:00.000-05:00

A fun and practical way to eat more veggies.

I have a way to entice just about anyone to eat more vegetables. I mean even those people who rarely eat more than one vegetable per day. It works so well I don't know why everyone isn't doing it. It's my ultra sneaky, super duper, secret weapon to staying on track (and fitting in my pants) while dealing with whatever's on the kitchen table.

The secret is...

A raw veggie and dip platter.

Oh, don't be deceived by this solution's simplicity. I know we've all been around an uninspiring crudités platter at one time or another. Usually at a party and surrounded by chips, cheese and more tempting appetizers of the artery clogging sort. In this environment, a crudités platter doesn't usually stand a chance (unless you're a well trained Health Goddess). It's hard to pass on the fattening-apps when you're hungry.

Never fear. The magic of dip is here.

Here's my three-step approach to getting more vegetables in your diet through the power of dip. From set up to gourmet presentation, to week-night dinners and holiday entertaining, I've got you covered.

Step 1: Set Up the Systems

When grocery shopping always pick up three to five types of veggies just for your veggie & dip platter. Things like baby carrots, celery, grape tomatoes, broccoli crowns, red radishes, daikon radishes (looks like a giant white carrot), cucumber, different colored bell peppers and whatever else your heart desires. You can even purchase pre-cut vegetables when you're feeling super busy.

Then set aside a few minutes to set yourself up for a few days by pre-chopping veggies and placing them in a Pyrex sealed container with a little bit of water at the bottom to keep them fresh. (If they look like they're drying out, just soak the veggies in cool water for a minute and they'll come back to life.) Sometimes I do this and other times, I just keep my veggie-platter-vegetables in one ziplock bag and take 2 minutes to chop what I need for that evening's pre-dinner nosh.

Important Health Goddess Note: This step needs to become a regular part of your grocery shopping in order to make this a regular feature at your dinner table. The real benefits of veggies & dip come from the everyday application of these strategies. Thinking ahead just makes this step super easy and fast.

Step 2: Start Where You Are

Get it out of your head that your dip has to be super healthy. If you and your loved ones aren't used to noshing on veggies, then start with what's familiar. If you can get more veggies in your mouth with blue cheese dip, then go for it.

For example, a lot of people like ranch dressing. It's what many American's grew up with. (Newman's Own Brand makes a ranch product that is not full of junk but still packs flavor.) Get your loved ones to take a step toward eating more veggies by presenting the vegetables around a familiar flavored dip.

In time, your body will naturally crave more veggies and fresh tastes and you'll be able to expand your dip horizon by introducing healthier and lower-calorie versions. Our bodies and healthful foods are like plants in the sun. They always lean toward what's good for them when given half a chance.

Step 3: Presentation is Everything

A. Have a veggie & dip platter on the table while meals are being prepared. This keeps people from overeating on higher calories foods (usually the main course) by calming the appetite.

B. When entertaining, make the veggie and dip platter the appetizer food focus. For example, our house tends to be the place where friends and family gather. Sometimes people bring over pizza or suggest burgers. Not exactly health food. While I many not want to eat like that all the time, I can totally relax around this by adding more good foods AROUND the pizza.

For example, while we were waiting for the pizza to be delivered, everyone snacks on the veggies and dip I place on the table because they're hungry (and that's all I serve on such occasions). This strategy has absolutely never failed to entice even the most vegetable averse.

C. If I'm having a more "upscale" get together, I'll add some gourmet treats to my veggie and dip platter such as: marinated olives, artichoke hearts in olive oil, roasted red peppers, baked figs drizzled with honey and a dot of goat cheese and a few crackers. Very healthy and gourmet.

Oh, and when I'm invited over to someone's house for a pot luck meal, can you guess what I usually bring? You guessed it... veggies & dip beautifully arranged on a nice plate. (It only takes a few minutes but has lots of WOW appeal.) Then I'm guaranteed to have the appreciation of my hostess for helping her out and most importantly, something fresh and healthy with my meal.

So what's the moral of this story? Everyone loves to dip! With crudités platter and delicious dip, you've got yourself a healthy addition to any meal.

Wishing you a healthy holiday!

Holiday Health: Chew More

2006-11-24T16:01:00.000-05:00

Here's a simple and natural way to maintain your health during the holiday season chow-down. And you can take this strategy anywhere, anyone can do it and it's absolutely FREE to use.

Whether you want to gain or lose weight, or radically reduce bloating and indigestion, chewing your food well can make a big difference. Here's how...

Chewing your food an extra 5, 10 or even 30 bites more will leave you fuller and more satisfied. Your body will have a much easier time absorbing and getting what it needs from the foods you eat. Think about it. If your body is better able to absorb the nutrients it needs, chances are, it simply will crave less food.

So no need to deprive and deny yourself of your favorite foods. Just chew more and let your body take care of the rest!

For those of you who try and try to gain weight (I know, this is shocking for some of you to realize) chewing well will create better assimilation of protein, fats and carbohydrates. Taking in extra calories doesn't work, if you aren't absorbing them as well as you could.

If you often find yourself craving sweets, the art of chewing your food more thoroughly brings out the natural sweet flavor in fruits, vegetables and other natural foods. It's also an easy way to STOP craving junk foods. Have you ever chewed a Big Mac or Oreo cookie really well? Not so tasty. You may have never realized this because junk food, let's face it, isn't usually consumed in a conscious manner.

The art of chewing your food is a simple one, yet few people care to do so. Why? It means we actually have to stop for a few minutes, and pay attention to what we're eating. Something inherently difficult for Americans to do. We live in an on-the-go, gotta do it all, 60+ hour work week culture. Understandably, this "busyness" is affecting our health in more ways than one. Chewing your food well is an easy tool you can apply anywhere.

A few client success stories with chewing:

One client was shocked to find out that she no longer needed her prescription digestive pills after experimenting with chewing her food more thoroughly. What she thought was a "digestion problem" was really a "chewing problem."
Another client lost weight just by only focusing on one thing: chewing her food better. She found she got fuller sooner and started to enjoy her meals much more since it forced her to slow down and pay attention to the people at her dinner table instead of just what was on her plate.

Here are some ideas on how to start chewing more and better, right away.

Start small: chew your food an extra 5 - 10 bites. Work up to 20 -30 bites per mouthful.
Take smaller bites... notice the flavors, textures, aromas.
A few minutes is all you need to enjoy your food. Chewing more doesn't mean you have to sit at the table for an hour.
Experiment with NOT multi-tasking while eating. I.E - reading or watching TV. Try this for one meal a day to start.
Try focusing on your chewing for one meal a day.

But don't take my word for it. See for yourself and chew more.

Karin

Primary Food

2006-11-15T22:01:00.000-05:00

All that we consider today as a source of nutrition is really just a secondary source of nourishment. Think back to a time when you were passionately in love. Everything was exciting. Colors were vivid. You were floating on air, gazing into each other's eyes. Your lover's touch and the feelings of exhilaration were enough to sustain you. You forgot about food and were high on life.

Or remember a time when you were deeply involved in an exciting project. You believed in what you were doing and felt confident and stimulated. Time seemed to stop. The outside world faded away. You didn't need to eat; someone had to come by and remind you.

Or remember when you were a child, playing outside with friends. Your mother would cry out, "It's dinner time! Come in and eat!" No, Mommy, I'm not hungry yet,"you'd respond. Once at the table your mother had to convince you to eat the requisite number of bites to ensure "good nutrition" (remember "Children are starving in Africa"?). You'd force down the minimum acceptable, and rush out again to play. At the end of the day, you'd come in exhausted and go to sleep with no thoughts of food at all.

Primary food feeds us, but doesn't come on a plate. Things like love, hugs, touch, kisses, warmth, massage, meditation, fun, freedom, self-expression, tears, hot baths, nature, downtime, close friends, and play all feed our souls and our hunger for living.

Now think of a time when you were depressed or your self-esteem was at a low. You were starving for primary food. No amount of secondary food would do. No matter how much you ate, you weren't satisfied. Even in good times we come home at night and look in the refrigerator for something to eat, when all we really want is a hug or a friend to talk to.

It is my opinion that the more primary food we receive, the less we'll depend on secondary food. The opposite is also true: the more we fill ourselves with secondary food, the less we are able to receive the primary foods of life. That is why every spiritual tradition encourages followers to fast, to have times during the year when secondary food intake is reduced, so that we are more able to be present to God's love and the primary foods in our lives.

Written by Joshua Rosenthal
Founder and Director of The Institute for Integrative Nutrition

Here's to holiday warmth and love... on and off the plate.

Karin

Eat Pray Love

2006-11-13T23:38:00.000-05:00

If you're looking for a fun, inspiring and health oriented read that's guaranteed to upgrade your self-care, you've got to get your hands on "Eat Pray Love: One Woman's Search for Everything Across Italy, India and Indonesia" by Elizabeth Gilbert.

After a soul stripping divorce, Gilbert takes off for a year of solo travel and introspection by studying the art of pleasure in Italy, meditation in India and balance in Indonesia. Composed of short essays in chronological order, this page turner feels like your cozying up with your closest and wisest girlfriend you wish you had.

I laughed out loud and desperately wanted to take off to Italy as she described each delicious dish (both on and off the plate).

I was floored with her candid experiences in India... and scurried to my humble meditation tapes, swearing total devotion to my spiritual growth.

And I'm thinking a second home in Bali sounds just about right (and affordable!).

It's a great gift for a girlfriend going through transition or young woman starting her life and mom's who want to inspire their daughters to really live the life they want.

No time to read? It's available in audio format too.

Get yours here.

Karin

Bad Fats and NYC

2006-10-19T09:21:00.000-04:00

Integrative Nutrition, my alma mater, is completely committed to playing a crucial role in improving the health and happiness of Americans, and through that process, creating a ripple effect that transforms the world.

Now is the time that a little effort from all of us can go a long way to create a major change in America.

Recently, the FDA ruled that all packaged food companies are now required to list trans fat amounts on their nutrition labels. Artificial trans fat, also know as partially hydrogenated vegetable oil, is causing major health problems. The mandatory labeling is a huge step for America, a country that is desperately in need of help in the area of diet, health and nutrition.

Well, I'm happy to say that the next step is here.

The Board of Health in New York City has proposed a plan to strictly limit the use of artificial trans fats in New York City restaurants. New York City is the largest city in the country and one of the most influential cities in the world. If we can do it here, we can do it everywhere!

Here's what you can do:

1. ATTEND THE PUBLIC HEARING IN NYC

My former mentor and teacher, Integrative Nutrition Founder and Director Joshua Rosenthal, together with Harvard's Walter Willett, Annemarie Colbin and many others will be speaking. We'd love your support!

Date: Monday, October 30

Time: 10:00am - 1:00pm

Location: 125 Worth Street, near City Hall

During and after the hearing, we will be gathering across the street in Thomas Paine Park. This will be a lot of fun. There will be expert speakers, trans fat free treats, and hopefully lots of media. If you're in the NYC metropolitan area (where I lived for the past 15 years), your attendance will be greatly appreciated.

2. FILL OUT A SIMPLE PETITION TO MAKE NYC TRANS FAT FREE

Simply click on the following link to fill out a quick petition in support of passing the law to limit trans fats in NYC restaurants. It only takes a minute and will help save hundreds of lives: http://www.transfatfreenyc.org/index.php

Please feel free to pass this on to anyone who's interested in the health of their friends, family and local community.

Together we can make this happen.

Adapted from a letter written by Joshua Rosenthal, Founder and Director of the Institute for Integrative Nutrition

My Favorite Monk

2006-10-18T09:30:00.000-04:00

The most profound tool for controling thoughts, moods and behaviors is through one of the simplest methods known. Meditation.

I have written about my sudden struggle with anxiety this past summer. One day, in a near panic attack, I scrounged through my old “personal growth” cassette tapes looking for help. I knew it was time to start using what I had instead of looking outside of myself for an answer. So I stumbled upon a mediation tape by a monk called Bhante Wimala.

I don’t know how long that tape was in there and whether or not I had listened to it before, but at the time, I figured I had nothing to lose. I found a cassette player and promptly sat down and listened to the introduction. I then decided to flip the tape and try the guided meditation. I figured I could stop anytime if I didn’t like it.

Thirty minutes later, and to my shocking surprise, I felt like a new woman. My mind was at rest, my anxiety gone and replaced was a sense of inner calm and happiness. A drugless high, if you will.

I knew I was on to something.

Since then, at least several times per week if not daily, I meditate. Sometimes I get off track and “forget” to do so for a few days, but then I just start again. One thing I’ve learned from meditation is that in order to heal and evolve into better human beings, we just have to be present with “what is.”

Here’s why I like this guided mediation so much:

1. I do not have any postive or negative associations to this man’s voice and style of speaking. So it was easy for me to just relax and follow the instructions without trying to analyze his teaching style.

2. The instructions are simple, yet profound. The first half you focus on the following sentence – “May you be well, happy and peaceful.” When I actually concentrated on the meaning of these words and allowed myself to bless myself with these kind thoughts, it felt like I just found the love of my life... in myself.

3. We spend so much time, especially women, in self-hatred. We barrage our body with negative thoughts. Spending a few minutes a day doing the opposite makes those positive thoughts and feelings a more dominate force in your life.

4. I felt taken care of. For thirty minutes (you can certainly shorten it if you like), I just followed instructions and let someone else take the lead. That feels great.

5. I felt loved. I mean really, really loved. The kind of love that we all dream about, and hope and pray we find in another person. But in this mediation, I was able to give this kind of love to myself. What a powerful concept. Give yourself the love you so desire from another. Imagine what that could do for your self-confidence.

Some days it really feels like this. And other days, depending what's happening in my life, I can barely sit still. But that's the work... being present with what is going on for you and keeping at it.

So here’s how you can try this too…

You can purchase the Loving-kindness mediation that I refer to, by printable order form, on Bhante Wimala’s website. And no, you don’t have to be a Buddhist (I’m not) or convert to any type of religious thinking. Anyone, from any type of spiritual or religious background can benefit from spending a little time each day, in quite contemplation on thoughts of loving, compassion and kindness.

May you be well, happy and peaceful.

Cheap, Fast and Tasty Salmon Cakes

2006-10-01T11:34:00.000-04:00

Salmon is full of healthy, good fats that keeps your brain, arteries and body organs properly lubed like the special formula oil blend for a Ferrari engine. Without this "special blend", like a Ferrari trying to make do with Jiffy Lube oil and service, you just won't work right.

While eating fresh fish is good for you, getting the best quality called "wild" can be pricey. “Wild” salmon, fish caught in the open seas or clean inlets and bays, is superior in taste and nutrition because the fish eats a variety of natural food found in the "wild." And if you haven’t noticed, it’s usually twice the price of regular farm raised fish.

While I’m all for wild fish, I realize it may not be a realistic choice for everyone. So here’s one of my own favorite ways to get fish into my own diet that is cheap, fast and tasty and very gourmet. If you're a foodie like me, healthy gourmet is the way to go.

Here's the Tip...

I stock up on canned wild salmon that you can find at any grocery store next to the tuna fish cans and make salmon cakes for a quick dinner. Like canned tuna, it’s precooked and only needs to be reheated so it takes only a few minutes from prep to dinner plate.

Heads Up: Canned salmon, unless noted on the container, will have small bones in it. This is what makes this product a serious calcium boost (as much as a glass of milk per serving), as the bones are soft and easily mashed into the meat with a fork and you won’t notice them. (I like to pick out the big pieces none-the-less).

Here’s my recipe using Bumble Bee brand wild Alaskan canned salmon:

Ingredients: Makes 5 pancake-size cakes, serves 2

1 7.5oz drained wild canned salmon (and picked through of bones and skin if desired)
1 organic egg
1-3 handfuls of grated fresh (carrots, beets, broccoli stems) or diced leftover cooked veggies (I used leftover green beans)
1 small handful of diced red onion
hot red pepper flakes to taste

Directions:

1. Thoroughly mash and break up the salmon chunks with a fork

2. Add all ingredients and mix well

3. Heat a medium frying pan on medium-high with a tablespoon of extra virgin olive oil and proceed cook the cakes like pancake batter.

4. Use a spoon to plop 2-3 tablespoons worth of salmon in pan (or use an ice cream scoop) to make several in the pan.

5. Once it starts to cook and stick together a bit, mash down with spatula to flatten like a pancake.

6. Flip once it starts to hold it shape and is golden brown.

7. Serve when both sides are crispy and golden brown.

I heated up leftover brown rice pilaf and sliced some fresh Farmer's Market tomatoes on the side. Add a salad and you have a cheap, fast and tasty, very gourmet meal. Yum!

The Biggest Loser

2006-09-29T07:54:00.000-04:00

I thought I’d hate it. I was convinced it would make a mockery of people struggling with their weight in the name of good television. But no! I absolutely love the show! NBC’s “The BiggestLoser” is perfect health inspiration best enjoyed when you’re feeling fat. Here's why...

You’ll immediately stop feeling sorry for yourself as you watch brave, severely overweight individuals, grunt and sweat for their lives.

You’ll get misty-eyed as participants rally through a physical challenge for the simple pleasure of opening a care-package from their loved ones.

You'll get over your body dimples, stretch marks and other bodily hang ups as you watch determined people let it all hang out as they get on a scale in only spandex shorts and tops.

You’ll be inspired by regular folks who are willing to look at their “stuff” and finally deal with the consequences from a lifetime of horrible eating habits.

You’ll discover new ways to move your bodacious booty that will shame you in never using the “exercise is boring” excuse again.

You’ll be moved by people who are re-programming their personal preferences for nurture-on-a-plate to nurturing relationships.

And the most touching of all is the video diaries of the people who are "playing along" at home and on their own without support or a team experts.

While I may not agree with all of the tactics the "experts" use, if you're going to watch television, you might as well focus on something inspiring.

Catch an episode of "The Biggest Loser" the next time you're feeling fat and maybe you'll be inspired to get off your bum too.

PS -- You can watch the recent episode recaps and highlights online. It could be an inspiring way to spend your lunch hour.

Enjoy the Process

2006-09-24T19:19:00.000-04:00

Ten weeks ago, my partner Drew and I began Tai Chi lessons. Tai Chi is a traditional Chinese form of exercise combining mindful movement, meditation, martial arts techniques and the study of Taoist philosophy.

We have found a terrific teacher in Rich Marantz with classes in nearby Manchester, VT. Rich studies with one of the master teachers of China’s Wudang Mountain. (Yes, that’s the same Wudang Mountain featured in the movie “Crouching Tiger, Hidden Dragon” for you movie buffs like me. Cool!)

Last week, this is what Rich shared with our class…

“If you wait until you “get” Tai Chi to enjoy it, you will never get it.”

It made me think of how true that was for many areas of our life. Whether it’s ballroom dancing, a new exercise class or a special project, if you wait until you totally “have it down” before you allow yourself to have fun, you’ll find the process much harder, experience fewer results and it will be impossible to stick to.

Here’s my version of Rich’s Tai Chi wisdom for Wild Woman Wellness:

If you wait to be that “perfect weight or perfect size” before you enjoy your body, you’ll never reach the “perfect weight or perfect size.” And if you do happen to reach that goal without a shred a joy in the process, you won’t be any happier when you get “there.”

How many times have you or someone you know said the following – “When I lose weight, I’ll ENTER FUN ACTIVITY HERE.” This way of thinking is completely backward and prevents you from reaching your health goals. Women are so used to beating themselves into health. No pain, no gain, right? Wrong. We only have to look at our health history to see that doesn’t work for very long.

I suggest another approach that puts an emphasis on enjoying the process of getting healthier combined with using your brain power for your benefit (and not your downfall). That’s right, this approach is for thinking women.

If you take pleasure in your self-care, you naturally become attracted to healthy living. If you find healthy living fun and attractive, then you naturally integrate it into your lifestyle and for good.

The challenge is women have mistaken body-bloating activities that are fun-on-the-way-down, like sugar binges, cocktails and carbo-loading, as true pleasure. While I’m all for a great glass of wine, making the wine the centerpiece of my enjoyment is not pleasure but self-abuse and a form of addiction.

You as an infinitely intelligent woman must learn to use your power for good. Use some of your brilliance and creativity to come up with fun ways of eating well and exercising.

Here are some examples of making health a Wild Woman Wellness experience:

Feeling frumpy in your old clothing but waiting to lose those last 5-10 lbs before you get a good fitting pair of pants? WWW SOLUTION: Get a pair of jeans that fits the booty you have now and one that makes you feel good about what you got. Chances are you’ll look 10 lbs lighter with proper fitting clothing anyways. (Have you seen the August issue of Oprah with the feature on how to find jeans for your body type? The best!) And when you feel good, you make more “feeling good” choices like eating lots of vegetables.

Been craving a girl’s night out of dancing but feel intimidated because you have more jiggle than you care to wiggle? WWW SOLUTION: Sign up for a belly dance class series and get moving now. The new moves will give you confidence, you’ll learn to love your curves (as the women with more curves look the best in belly dancing class) and you’ll even tone up an ab or two. Then get yourself a new sleek outfit and hit the dance club. No man can resist a woman who loves herself.

Trying to lose weight but can’t stop dreaming about baguettes, bagels and penne a la vodka? WWW SOLUTION: Be gentle with yourself and give yourself a few weeks to wean yourself off refined flours. The idea is to add in good foods before you take something out of your diet. This naturally crowds out what doesn’t work for your body with a lot less effort. So, before you take out the baked flour products experiment with having protein at every meal and snack. You’ll notice your craving for breads decline as your blood sugar stabilizes.

Try those ideas on and see what’s it’s like to work with what you got on your way to becoming who you want to be.

The Best "At Home" Yoga Ever

2006-09-18T20:37:00.000-04:00

I’ve tried a lot of different types of yoga tapes. Some were too hard. Some were too cheesy. Many lacked the ability to turn me onto their yoga style. So, when I received a yoga DVD that put all others to shame, I just had to share it with you. My favorite yoga DVD for the home yogi is Shiva Rea’s “Yoga Shakti.” Here’s why you might want to check it out for yourself…

1. It offers a Variety of Guided Practices (in the Vinyasa Style of Yoga) - This two-disc DVD doesn’t have just one or two workouts like most videos/dvds. It offers FOUR pre-set, 30 – 90 minute guided practices to choose from. Nice variety! But that’s not all…

2. It’s Specifically Designed for a Home Based Practice - When you do a lot of yoga at home, you like to mix it up a bit, don’t you? (I know I do.) The unique feature of this DVD is what’s called the “Yoga Matrix.” It is an a la carte menu of all the yoga sequences that make up the four, guided practices. With a click of your remote control, you can select and customize your practice from the 30 different yoga position flows (in Vinyasa style yoga – you repeat a set of positions in what’s called “flowing”), in the order that you choose. So you can choose one brief sequence for a 5-minute stretch or customize your favorite poses to address the time limit or desire you have. But just when you think it couldn’t get any better…

3. The Music is Awesome -The ambient fusion soundtrack by some of the heavy hitters of the world music scene is food for your soul. I loved it from the first time I popped it in. Sometimes I set up my DVD before I’m ready to practice, so I can just listen to the music. If I could buy the soundtrack alone, I’d do it. Need I say more? I think I will…

4. It Appeals to Your Senses – Just in case the above features weren’t enough to set the mood for you, wait till you experience the little groovy details. From the vivid, orange colors of the DVD case, to the outrageously beautiful cinematography that makes a traditional yoga studio backdrop pale in comparison, and to the stunning Yoga Goddess, Shiva Rea, as your personal teacher… It’s the next best thing to a yoga retreat. (It’s official. I now think Shiva is the coolest chic ever and I’m dying to be her new best friend.)

5. You’ll Learn Something New – The DVD also includes interviews with Shiva and like-minded colleagues on what yoga means to her, how to meditate, the fascinating story of how she and her team traveled around the world to put this DVD together and more. Oooh la la. Education, entertainment and the promise of firm buns all in one package.

Consider the “Yoga Shakti” DVD a must-have if you do yoga at home.

Get yours here.

Learn more about yoga teacher Shiva Rea and her products at www.ShivaRea.com

PMS Rescue: A Movie for Your Health

2006-09-08T07:55:00.000-04:00

"I think a woman wants love and freedom at the same time. When I was writing the book, I was exploring that concept. I think a lot of women can relate to it."
— Author Sue Monk Kidd

Sue Monk Kidd, one of my favorite writers and author of "The Secret Life of Bees" and "The Dance of the Dissident Daughter," has announced in her September newsletter that her most recent book, "The Mermaid Chair" has been made into a film for Lifetime Television. It's airing this weekend, Saturday, September 9th, at 9pm EST and then again on Sunday and Monday night. It's a chic-flick to the rescue ladies!

It's been my experience that a film revolving around women's journeys (and especially of the romantic-comedy sort) can lighten your mood fast and is incredibly healthful during PMS. Here's why...

When our body prepares for menstruation, muscles tighten and contract (think achy lower backs) as it gets ready to shed the lining of the uterus. Then there's the hormonal surge that makes us hungrier, more sensitive and craving sweets (which is our body's natural solution to stress as sugar is expansive). Yet we carry on with our life, never honoring this energy shift and wonder why we get so cranky. Here's a fun solution to this problem.

(Read more about this effect here.)

A light, funny and women-centric movie can work just as well as a mood-altering sweet-treat, without all the extra calories, carb-bloating and puffy-face, sugar hang-over in the morning. Now don't get me wrong, I love a "make you think" art film like the next movie buff. In fact, I've been known to obsess about my Netflix queue to the annoyance of my Netflix "Friends." But during PMS, a girl needs a ro-co. (That's code for romantic comedy)

So that's why I'm recommending that you plop yourself down in front of the tube and check out Ms. Kidd's story. While Lifetime TV has been known to pump out a few "cheesy" movies, I can't help giving props to this writing goddess. Consider that this flick may be just what you need to feel-good when you really need it.

Here's to PMS Rescue in TV form.

Warning: I have not, obviously, seen the movie myself. So if it stinks, well, try the book.

Here's a synopsis of the movie, from LifetimeTV.com

"Take a journey of mystery, passion and self-discovery with Academy Award® winning actress Kim Basinger in a powerful story based on the best-seller "The Mermaid Chair." The movie follows married mom Jessie, who just sent her daughter off to school and now feels alone and listless in her 20-year marriage. When this restless wife gets a disturbing phone call, she must return to her childhood home on a beautiful Southern island to deal with the shocking behavior of her mentally unstable mother. During this visit, she finds herself undeniably attracted to a Benedictine monk. While struggling with this temptation and delving into her family's secretive past, Jessie undergoes a spiritual, artistic and erotic awakening. Her experiences on the island lead Jessie to discover her true self and what she really wants from her life."

Check your local listing here. I'll be hitting the record button and saving this for a PMS emergency.

Get a copy of the book here.

:)

Happy weekend!

Movement Motivation: Find Someplace Beautiful

2006-09-06T07:59:00.000-04:00

This summer I started walking on a nearby trail in Southern Vermont, just a 5-minute drive from my house. Now I have known about this trail for the past two years that I’ve lived in upstate New York, but it remained a passing thought as I drove by on my weekly errands. You know, the “Yeah, I should try that sometime.”

Well “sometime” came in like a bear when I began to experience bouts of anxiety for the first time in my life. Despite all the wonderful blessings I could see around me, I still found myself breaking into cold sweats at night and waking to incessant worrying in the morning. Sure, I had experienced occasional nervousness in my life (usually before a big event or the like), but full-blown anxiety?

Well, what could I do but go ahead and try to implement what I intellectually understood about anxiety. I needed to get out of my head and into my body fast. Translation: Time to get off my tush and upgrade my exercising. Clearly my body was no longer satisfied with my on again and off again exercise habits.

On my first walk on the soft, earthen trail, it completely took my breath away. With my dogs trotting ahead of me, I let myself take in the natural beauty. The path brushed along open farmland straight out of a naturalist’s painting; a glittering stream gurgled on my right and Tasha (my lab mix, girl dog) couldn’t resist jumping in; a fantastic Green Mountain backdrop loomed into the sky, and even a few dairy cows stopped their grazing for a moment to cheer me on (man are they big!). It was a beautiful tapestry that immediately had a calming and grounding affect on me.

It was so beautiful, energizing and fun that I found it easy to hit the trails several times per week over the summer. No matter what my mood or energy level was, the refreshing environment seemed to also refresh my spirit. Sometimes I felt lazy, so I strolled along and shortened my walk to 20 minutes. But more often, I would walk briskly for 40 minutes or more.

What I most want to highlight in this post, is that exercise can be more than a grind and definitely more inspiring than a routine trip to the gym. If you’ve been feeling anxious or scattered, getting outside and moving your body in beautiful surroundings may be just the solution for your mind AND body.

According to Richard Louv’s book “Last Child in the Woods: Saving Our Children from Nature Deficit Disorder,” spending time in nature could the cure for your mind-body blues. The author sites recent studies that show increased productivity, improved concentration, a better ability to deal with negative stressors and a significant reduction in Attention Deficit Disorder symptoms… just by spending time in “green spaces.” If nature does this for troubled souls, imagine what it could do for a regular gal like you. I highly encourage you to find a local park, nearby hiking trail or waterside walkway to get your own dose nature nutrients.

The trick to filling up on this type of soul food is to pay attention to your environment. I like to think of it as a form of active meditation. For example, notice what you find attractive, unusual or even funny on your walk. Maybe notice what you find in abundance… things like pebbles, dandelions or flowers. And when you find yourself over-thinking or worrying again, bring your mind’s focus back to the environment that you’re walking in. You’ll feel inspired, calmer and energized.

Oh, and did I mention you’ll also get a leg-toning workout? You will.

Here’s a picture of the trail I enjoy with my dogs Thai and Tasha a few steps ahead.

Having a hard time staying focused and on track? Read more about Richard Louv’s research that demonstrate how being in green spaces (nature) reduces stress and profoundly increases your ability to feel focused.

A Healthy Brownie for Bad Girl Health

2006-08-30T09:20:00.000-04:00

Sometimes a girl has got to have a brownie. Now being a supa-dupa Health Goddess that I am, I know better than to bake a tray of chewy, chocolate goodness. Because if I did, by the end of the week the brownies will have vanished and my bodacious booty would have more dimples than a golf ball. Not good.

So I did a quick internet search for a "healthier" brownie recipe and found an unusual sounding one on the website of the Institute for Integrative Nutrition (my alma mater). A brownie made without flour and starring garbanzo beans.

Despite the immediate "ick" factor, my craving made me adventurous. And it did meet my other "new recipe" requirements: minimal preparation, little active time, few ingredients that could easily be substituted.

I replaced the agave nectar that was called for with maple syrup (because that's what I had on hand). And I also used real chocolate chips instead of carob chips (because I don't like carob - a chocolate tasting alternative made from locust beans). It sounded like a breeze to make. But would it taste like bean dip?

To my surprise, this brownie was delicious and totally satisfied my craving. And hurrah! No bean taste! Of course, I had to try it at different temperatures to be sure. I had some right out of the oven, at room temperature and then chilled. (Yes, I took one for the team). I liked the chilled version the best as it produced a chewier consistency.

And best of all, it passed the Health Goddess test: That is, this batch of brownies didn't have that "come hither" addictive pull that traditional recipes made with refined flour and lots of sugar do. Translation: I didn't feel compelled to eat the entire batch.

The final test, however, was serving up a square to my sugar-loving sweetie. I thought maybe it was just me and my bean loving palate that proclaimed this recipe food of the Health Gods. He gobbled it up and promptly asked for more. Even after I told him it was made with garbanzo beans, he still wanted more.

Ladies, I think we're onto something.

Get yourself some g-beans and party on with a "healthier," high protein brownie. Yum.

Get yours here.

Got a Soundtrack?

2006-08-24T16:20:00.000-04:00

I was preparing for a girlfriend’s 50th birthday bash by making one of my “famous” CD mixes of party-appropriate tunes. I started making these mixes several years ago when I noticed I would scroll through a dozen different albums to find those special mood-boosting songs. One holiday season, I decided to make a compilation of these songs and gave them to clients for health inspiration. And to my surprise, I received tons of positive feedback and requests for more copies. A new hobby was born.

The geeky tech-girl in me had a blast selecting favorite songs for my friend from my Itunes Player and downloading Motown classics from the Itunes Music Store for less than a dollar per song. Every score was chosen for its inspiring lyrics, dance grooves and living fully theme. And for under $12 and in less time it takes to go shopping, I had a personalized gift to present. Naturally, I made a copy for myself and thus was the beginning of my next 3-month soundtrack.

I believe every wanna-be Health Goddess needs a soundtrack. A selection of songs that you can play at a moments notice in your car, commuting to work on the train, during your lunch break, while exercising (dancing is my personal favorite) and especially during PMS moody fits. In the time it takes to listen to a song, you’ll be re-inspired.

The bottom line: It’s simply impossible to stay on a healthy track without lots of support and inspiration. Consider your soundtrack an essential part of your health goddess program.

More Health Goddess Soundtrack Benefits:

1. Five minutes is better than no minutes. Most of my clients always start with 5-minutes of dancing to one or two favorite songs. Particularly if they haven’t exercised in years. In no time, the dancing expands to 20 minutes. (Because it’s fun!)

2. A health goddess soundtrack can change your mental state. Say goodbye to mood funks when you crank up your tunes and boogie down. It’s a drug-free alternative to beating the blues.

3. It reminds you of who you want to be, when you feel far from it.

4. It’s much easier to choose healthy activities, if it’s fun.

5. Mix it up! I usually change my soundtrack every 3 months – or when my health goals need tweaking.

All you need is 20-minutes of music (about 5-6 songs) to get you started. Or, just borrow mine. Get your copy of my Health Goddess IMix here.

Jazz It Up - The Jasmine Tea Chill Effect

2006-08-16T21:40:00.000-04:00

Hands down, my favorite tea is Jasmine Green. It’s light, refreshing, and energizing (and with much less caffeine than coffee so you don’t get the energy slump an hour or so after). According to Ayurvedic tradition, (made famous by India's Dr. Deepak Chopra and yoga enthusiasts) it’s the perfect brew for summer as it has a natural cooling effect on the body. (Especially for us moody goddesses.)

So imagine my delight when reading in this month’s Elle Magazine about a study cited by the Smell and Taste Treatment and Research Foundation claiming that inhaling the scent of jasmine flowers may reduce or enhance the mood of those who breathe it in. “Neurologist Alan Hirsch MD who led the study found that bowlers who inhaled the aroma (they wore a spritz of jasmine perfume) while playing improved scores by 27%. He believes the increase in accuracy could also mean that jasmine improves hand-eye coordination.” Who knew bowlers could kick ass while smelling so sweetly?

While jasmine perfume is notoriously expensive, there’s a more nutritious way to get this same affect. Drink a cup of Jasmine tea. Trade in your afternoon latte for Jasmine Green tea and you’ll get what I call the Jasmine Chill Effect. 1) A mood boost from breathing in the refreshing scent and, 2) let the jasmine flowers work internally by cooling off your bodacious body during the summer heat. Hot or iced, it's absolutely delightful!

Here are my two favorite brands for you to try:

The Romancer Enhancer Jasmine Green Tea by The Republic of Tea (who wouldn’t want a cup with a name like that!? The flowers have traditionally been considered a “romancer enhancer” because they bloom in the evenings.) I typically use a good pinch of this tea at a time and steep it for up to three servings so the 3oz container lasts a very long time.

While steeping loose tea may not be handy for the office, you can’t go wrong with Long Life Brand Jasmine Green in tea bags. And for fun, each bag comes with an inspiring quote.

So jazz it up ladies. And let the romantic nutrients of jasmine green tea chill you out.

Rainy Days and Exercise

2006-06-30T18:21:00.000-04:00

If you're like me, a few days of skipping exercise due to rainy weather excuses puts a serious dent in my self-esteem. It also triggers more days of being “off-track” and my bodacious booty seems to get a bit more jiggle with every wiggle. Not good.

Solution: Hot pink, rubber boots. After purchasing a pair of $25 boots (purchased online and on sale - whoo hoo!) that would probably be more appropriate for a 12 year old, I’ve found my exercise resistance reduced to nada on those dewy mornings and rainy afternoons. I’m oddly inspired to go for a quick 20-minute walk with my dreamy new boots. What's more, these galoshes of mine seem to come with a few perks.

No more having to lace up my walking shoes. I slip my boots on in 2 seconds! No more worries of stepping in curbside doodie. Everything rinses off! No more fears of bugs crawling up my legs for this city chick turned country girl. Absolutely nothing gets through these suckers. And because they are so silly looking, they seem to “go” with everything in a funky kind of way.

The clincher… that rubber boot sound and fun color always helps me take whatever’s going on during my day, just a little lighter. Kind of like channeling that inner little girl in me who likes to splash around in puddles. Fun!

So am I giving a little too much inspiration to a pair of boots? Perhaps. But hey, it really works. Get yourself a pair of cool rubber boots, a rain slicker and you too may be inspired to power walk in the rain and splash your way to a bodacious body.

Get your own rubber boots at Onlineshoes.com or Zappos.com. (There are some really cool ones!)