Category Archives: Food

Give Your Lower Back and Hips Some Love Today

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If you sit for long periods of time throughout the day, then chances are you’ve experienced or are experiencing lower back discomfort or pain.  I know if I sit for longer that a couple of hours at a time, my lower back tightens up and I need to take care when standing up from a chair, or especially with getting out of a car so that I don’t torque my back from the combination of turning and rising.

One of my strategies has been to alternate between sitting and standing more often and even as I type this, I’ve got my computer propped on a pedestal on my desk and I’m standing.  It’s also good for circulation, helps burn more calories, and I often add in some isometric exercises as I type to give my muscles a workout.

If you don’t have the option to stand while you work, Judi Bar, a certified yoga therapist at the Cleveland Clinic demonstrates three simple stretches in this two minute video that you can do right at your desk to give your lower back and hips a good stretch.  There’s no need to change your clothes, take off your shoes (unless you want to), or even get up from your chair, although after the stretching, you may be motivated to stand up and stretch your upper body too!

If you’re not used to stretching, begin by moving slowly in and out of shallow movements and use the rhythm of your breath as a guide.  Over time, allow yourself to go into deeper stretches and hold them for more breaths.   Not only will you be giving some love to your back and hips, you’ll be taking a moment to slow down and get present, and that will help to reduce stress and at the same time energize you!!

Starting the day w/good intentions and ending it w/a pint of Haagen Dazs

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Courtesy of -Marcus-

Does this sound familiar?  You wake up in the morning ready for a day of healthy eating.  You eat a small bowl of cereal or a slice of toast for breakfast, or grab a banana and head off to work.  Lunch rolls around and you sip on a cup of soup or eat a vegetable salad – and all is well.   By 3 or 4 o’clock, though, you’re suddenly craving chocolate, you stop to pick up a pizza on your way home from work, you graze while you’re cooking dinner, or after dinner, you polish off a pint of ice cream.

If any of these situations sound like you, you’re not alone.  So many people I talk with begin their day with good intentions and end it forgetting all about them – over and over again.  Although there are many factors that can play into this scenario, one has to do with our bodies’ natural cycle of brain chemicals like serotonin that’s functions in appetite control, depression and anxiety relief, pain tolerance, and sleep.

For example, in the morning, levels of your ‘feel good’ neurotransmitter serotonin are high and as the day progresses, they begin to dip.  And so by the afternoon, if you’ve depleted your supply without replenishing it, your cravings will begin – for foods like ice cream and chocolate, or a bowl of cereal with milk, or a gooey cheese pizza.   Why?  Because dairy (and cacao) is a good source of protein, and specifically tryptophan, the building block of serotonin.

As you’re probably well aware by now, though, concentrating these heavy, fatty foods later in the day will not only pack on the pounds, it will disrupt your sleep, impact your digestion, and ultimately lead to more serious health issues.   And if you’re like many people who have inherited less serotonin-making capabilities, then you’re much more sensitive to a diet that hinders its production.

If you suspect this is you, then here are some dietary/lifestyle habits that may help maintain your serotonin levels:

Eat regular meals that include protein.   If you’re skipping breakfast or lunch, or going light on them, you’re probably not getting enough protein during the day.  In addition, in most protein sources, tryptophan is low compared to other amino acids and in plant proteins, it’s levels can be up to ten times lower per serving than in animal proteins.

Even with animal proteins, wild game and animals that are raised on their natural food sources (like grass-fed beef) are higher in tryptophan than animals raised on corn so making the shift to cleaner sources of meat, fish, eggs, and dairy can help.  Some of the plant sources of tryptophan include legumes like beans and lentils, nuts and seeds, leafy greens, whole grains, bananas, winter squashes and sweet potato.  This page provides a list of a variety of tryptophan sources.

Include healthy fats in your meals.  Fat helps tryptophan become available to the brain so it’s important to include it at every meal.  Foods like avocados, nuts, seeds, olive oil are all sources of healthy fats to include regularly.  In one study, researchers found that decreasing fat in people’s diets correlated with increases in low serotonin symptoms like anger and hostility.

Cut back on caffeine and artificial sweeteners.  If you’re beginning your day with a cup of coffee, you’re working against your serotonin stores early since as a stimulant, caffeine works in exactly the opposite way of serotonin’s calming capabilities.  In addition, according to Julia Ross in The Mood Cure, the artificial sweetener aspartame can also have an overstimulating effect because one of it’s components, the amino acid phenylalanine converts to the stimulants tyrosine, dopamine, norepinephrine, and adrenaline.  And it’s second component, the amino acid aspartic acid is also highly excitatory.

Eliminate sugar and refined carbohydrates that are naturally low in tryptophan and wreak havoc on your blood sugar and insulin levels that also promotes stress in the body and interferes with your good mood!

Get regular exercise because it increases oxygen in the body, which is important for serotonin production in the brain.  It also helps divert amino acids necessary for muscle building and repair to the muscles, freeing up some of the competition from tryptophan for crossing the blood brain barrier (remember, its supply is already low compared to other amino acids in dietary protein).  In fact, regular exercise helps to balance all brain chemicals naturally.  The important point here is ‘regular’ exercise because like everything else, it’s benefits are temporary.

If after trying these strategies, you still suspect your serotonin levels are still low, there are additional supplements that can be taken, even temporarily to help raise them. Contact me for more information and we can determine if you’re a candidate for them.

Why You May Never Arrive at Your Destination and Why That’s a Good Thing

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ID-100132826“In essence, if we want to direct our lives, we must take control of our consistent actions.  It’s not what we do once in a while that shapes our lives, but what we do consistently.” ~Tony Robbins

One day many years ago, I was leaving my place of work to go home for lunch and I saw a woman running down the street.  From my best guess, she was in her late forties and had accumulated excess weight in her abdominal area­, which we all know by now is dangerous.  She was running at a slow pace and appeared to be struggling with her breath.  Except for what I saw, I knew nothing else about her.

Over the course of several months, I would continue to see her pounding the pavement on my way home for lunch and what I began to witness was astounding.  Gradually, her step got lighter and quicker and I could see that she was breathing easier.  She also lost a considerable amount of belly fat, her face got thinner and she had a glow to her skin that wasn’t there before.  And the look of struggle was eventually replaced with a look of pure joy.   It didn’t take a genius to see that this woman was transforming her health.

Fast forward two decades.  I’ve been working out at the same gym almost daily for a little over a year.  When I first started going, I noticed a woman who came in regularly too and each time I ran into her, she was focused on her workout.  The last few times I’ve been, it dawned on me that this woman had lost a significant amount of weight.  Her hips, thighs, and arms had shrunk and she now had a waist.  She’s also more energetic, her complexion is pink, and she smiles a lot.  I also spoke with her the other day and she said that after years of putting herself last and feeling the effects of that, she put her foot down and decided that her own self-care was a priority. Yay for her!!

Yes, both of these women have lost weight.  AND their improved health is showing up as increased energy, healthier skin, and better moods.  Both women are examples of what you can accomplish when you make the commitment.  It’s like anything else, right?  If you commit the time and effort to furthering your education, working on your relationships, spending quality time with your kids, packing your own lunch, or maintaining your home, it will eventually pay off.  Often times in ways that you don’t anticipate.   For both of these women, their commitment, consistency, and determination was paying off.  Not overnight, but over time. 

If you agree with the expression, it’s the journey, not the destination, then you get that the transformation that happens along the way is what gets you there.  Where it really gets interesting, though, is that you may never actually arrive ‘there’, because as you change and grow, so does the destination.

My most successful clients are the ones that make a commitment to themselves and are consistent with their actions.  That doesn’t mean that they never splurge at a birthday party or holiday, or that they never miss a workout.  It just means that their new normal is healthier and they are much quicker to get back on track and move forward than they were in the past.  And this is in part because they’ve adopted new habits.

I was talking with one of my clients recently and she agreed that with everything she’s learned, she can’t really go back because she’s inherently changed.  She’s equipped with information that has changed the way she see things and she’s tried and experienced new things that have expanded her toolbox and her habits towards better health and she now knows what it’s like to feel good!

Not long ago, I saw the same female runner again – running of course.  Still looking amazing and still on her journey, and once again inspiring me…

If you’re motivated and ready to make a commitment to yourself but unsure where to begin, I’d love to help.

A Tiny Seed that Packs a Nutritional Punch

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chiaseedsIf you’re looking for ways to boost the nutritional value of your diet without necessarily disrupting it too much, try chia.  For my clients who are not already eating chia seeds, they will frequently react with surprise, and I can understand why.  It took me some time to get past the idea of the chia pet and onto the seeds as the superfood that they are.

Salvia hispanica is a flowering plant related to sage that is native to central and southern Mexico.  The seeds are gray or brownish red and a white variety can also be found under the name of Salba.

By adding just one ounce, or ~2 tablespoons of chia seeds per day to your diet, you’re getting 11 g of fiber, 4 g of protein, a healthy dose of plant-based omega-3 fatty acids, and high levels of calcium, phosphorous, zinc, and manganese; all for about 130 calories.

When added to a smoothie or bowl of oatmeal at breakfast, they’ll help balance your blood sugar and keep you satisfied until lunch.  You may be wondering how these tiny little seeds can keep you satiated.  The secret is in their ability to absorb many times their weight in water–keeping you full longer.

Although they’re digestible in their raw dried state, soaking them ahead of time will produce a gel that can be added directly to smoothies or dishes for thickening.

In a glass jar, simply add 1 part of seeds to ~8 parts of filtered water.  Combine and refrigerate for several hours.  To use, add a heaping tablespoon of the gel/seed mixture to smoothies, juices, dressings and sauces.

For a quick breakfast to take on the go, add 1-2 T of dried seeds and a sprinkle of cinnamon to 8 ounces of almond milk.  Soak overnight in the fridge and drink in the morning.   I’ve also ground them in a coffee grinder and used the powder in granola recipes.

chiapuddingCraving something in the afternoon?  Try a chia seed pudding.  This is something you can mix up the night before or in the morning and let it thicken in the fridge during the day:

1 c almond or other milk

¼ c chia seeds

1T unsweetened cocoa powder

1 t vanilla

1 T real maple syrup

½ t cinnamon or other spices

Mix the ingredients in a blender or shaker cup.  Pour into a glass bowl or jar and refrigerate for two hours or until thickened.  Garnish, if desired, with fresh berries or chopped nuts.   Makes 2-3 servings.

A Weight Loss Strategy You May Not be Aware of

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top of montserrat“Sitting has become the smoking of our generation.” ~Nilofer Merchant,  TED2013

There are many aspects of our lifestyles today that could be compared to smoking, like a diet high in processed and fast foods, and the fast-paced, stress-filled schedules we create for ourselves.  And there is also one habit that we’ve settled into that we don’t often think about as harmful and that is long periods of sitting.

For many of us, sitting comes with the job.  You may spend your days in front of a computer or in a vehicle.  And if you’re at all concerned about your health, you probably think more about how to change your diet or fit in more exercise.   As important as exercise is, it’s often not enough to offset the many hours you may spend in a chair.

As much as I make efforts to get out of my seat more during the day, this topic really came to the forefront for me last week when I was on vacation in Barcelona.  I knew that I wouldn’t be working out at the gym and so I initially thought about how I would incorporate exercise in everyday.  What I quickly realized was that it wasn’t that difficult at all.  Here are three ‘activities’ that I believe made it possible for me to maintain my weight while sampling the local, traditional foods, like paella, bread rubbed with tomato and olive oil, egg frittatas, Catalan crème, and lots more. I’m not suggesting that you adopt strategies so that you can eat with abandon on a regular basis, but rather as a means for you to get to an ideal weight or keep the weight from creeping up over time.

1.  Walking – Sounds so obvious, but it became very clear to me how little I walk!   And even with a daily workout, it’s not enough if you’re sitting for the rest of the day.  But in Barcelona, we walked everywhere.  Even if we chose to use the subway, there was plenty of walking through the system to get to and from the trains.  I actually went through a bit of a withdrawal when I got home.  Moving outdoors in the wide-open spaces was energizing and relaxing at the same time.  Think about where you can incorporate more walking into your daily routine.

2.  Stair climbing – We were staying on the top floor of an apartment building which meant climbing seven flights of stairs (if I chose to) to get there.  So I climbed them two to three times per day for the entire week.  Although it doesn’t sound like a lot, I was surprisingly winded when I got to the top, so it was well worth the effort.  I also chose the stairs in the subway system and the airport, which was also often faster than taking the escalator.  Not that I was in a hurry ; )

3.  Spending time in the cold – The temperature for most of the week was a ‘balmy’ 50-60 degrees F (when compared to CT), yet it was still cold enough to feel a chill after several hours.  It was also cooler at higher elevations, like at Montserrat, a mountaintop monastery (pictured above).  You may not often think about it, but if your body has to work harder to generate heat, you’ll burn more calories.  This article posted recently about using the cold for weight loss supports the idea through your body’s use of brown adipose tissue, or BAT, to stimulate your metabolism.  Although I don’t think it’s necessary to submerge yourself in an ice bath, but if you ski or ice skate, then you are probably already reaping the benefits.   If not, begin with spending more time walking outdoors in the cool weather or keeping your house at a cooler temperature.  It’s also a great way to save on your heating bill ; )

Noodles with No Carbs!

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If you’ve been cutting back on starches like pasta and bread, here’s a noodle to try that’s gluten-free, starch-free, and for the most part, calorie-free.  At this point, you’re probably thinking, huh?  How can a noodle be calorie-free?

shirataki noodles

Shirataki noodles are made from a tuber called devil’s tongue yam or elephant yam that is composed of mostly water and a soluble dietary fiber called glucomannan.  The noodles are formed through an extrusion process, so they’re 100% yam.  There is also a variety made from tofu that has 3g of carbs and 5 calories per serving.

The noodles shown here come packaged in liquid and should be drained and rinsed.  The directions on the package also say to boil them briefly in water to remove the bitterness, although I didn’t find it necessary.   Like tofu, the noodles are flavor-less and will take on the flavor of the dish and I found that they have the texture of a very tender cellophane noodle.

shir noodles and veg

The other night, after draining and rinsing the noodles, I sautéed some Vidalia onion, thin slices of green cabbage, and Shitake mushrooms, then added the noodles along with Tamari (a wheat-free soy sauce), fresh ginger, and some toasted sesame oil.   The result was a quick, easy, really tasty and surprisingly filling dish!!  I’m thinking the noodles would work well as a last minute addition to soups too.

shir noodle dish

Shirataki noodles are found in the produce section of most grocery stores and run about $2 for an 8-ounce package.  My word of caution for them is that because they’re not a major nutritional source, it would be best to eat them sparingly, rather than make them a staple in the diet.   For a noodle craving, though, I believe they’ll do the trick…

How to Save Money and Your Waistline

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Image courtesy of savit keawtavee

Not too long ago, I posted an article about a bottom-less bowl of soup experiment carried out by Brian Wansink and colleagues from Cornell University that demonstrated how we use our eyes to gauge our hunger and satiety levels.   Well, here’s another interesting finding about how influential size is on how much we consume from more experiments they conducted using everyday products.  Again, you may think you’re immune to this, I know for sure that I am not and I’d even go so far as to say I’m aware of when I’m doing it, and yet, I do it anyway.   What about you?

In one experiment, under the guise of a fundraising promotion, they invited parents in to cook dinner for themselves and provided the ingredients: a box of spaghetti, a jar of sauce, and a package of ground beef.  Half of the couples that participated were given medium sized packages of foods and half were given large sized packages.  What they found was interesting.  The couples that prepared dinner with the large packages of ingredients not only prepared 23% more, they ate more.

In another experiment, if they gave people one-pound bags of M&Ms to eat while watching a video, they ate almost twice as many as those that were given half-pound bags.  In fact, from all of the foods that they studied, people consistently ate 20-25% more when preparing, serving, or eating directly from larger packages.

This phenomenon wasn’t only restricted to food either.  People poured more shampoo, plant fertilizer, dog food, and laundry detergent from large versus small containers.  And out of the forty-seven products they tested, all produced the same results except one:  liquid bleach.  Evidently people are mindful enough to want to prevent ruining their clothes.  If only we practiced that much awareness with food to prevent ruining our waistlines!

Now think about how we shop these days.  For example, there are so many good reasons to shop at those big box stores, right?  They’re convenient for stocking up on groceries and can save you money on the things you’re already buying.  But if you’re consuming more than you normally would, you may not be saving money after all.

Think about every product you use.  Do you use more paper towels, napkins, or toilet paper when you know you have a plenty stashed away?  More aluminum foil, plastic wrap, or Q-tips?  Are you pouring a bigger bowl of cereal, squeezing more ketchup onto your plate, or eating larger servings of chips from the family-size bag?  Or like me in the past, after getting halfway through a giant box of something, do you throw it away because everyone’s tired of it?

It’s so tempting to think that bigger is better, but this is not always true, especially when it comes to food.  So here are some tips to get around over consuming:

If you’re buying in bulk, separate into smaller portions.  You may normally do this for foods like meats for freezing, but how about foods like nuts, chips, and cereals?  Keep smaller amounts visible for everyday and store the reserves for refilling.

Buy only what you need.  Are you tempted to buy larger quantities simply because they cost less per serving?  A smaller jar of spaghetti sauce may cost more per ounce than a larger jar, but if the smaller jar is enough to feed the family, then you’ll be saving money and calories simply by consuming less.  You’ll also be saving on space.

Serve yourself.  Are you in the habit of snacking directly from the big bag of chips or popcorn?  If so, you’re more likely to underestimate your portion size and overeat.  Instead, serve yourself a portion of food directly into a bowl or plate and walk away from the bag.  You’ll be less likely to overindulge.

In the end, it’s all about thinking about your family’s specific shopping and consuming habits and unique needs.  And without too much change to your lifestyles, you may be able to save yourself calories, money, space, and just as important, the environment!

If you’re looking for support to help you reach your health goals, contact me for a Weight Loss Breakthrough Session today.

Off Meds After a Decade [Testimonial]

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tammytI love sending out my newsletter with tips and tools and inspiration to help you live your healthiest and happiest life.  It’s actually great motivation and inspiration for me to constantly grow, because the more I do, the more value I can offer you.  For example, this weekend, I’m attending a seminar to learn about some of the latest research on the topic of weight loss as well as hear from some practitioners who have had very good success with their patients.

And periodically, I like to share stories about my clients as inspiration and testimony to the possibilities, and to allow you to see that every client’s story is different, and so even with your unique situation, it is possible to regain your health. This week’s success story is about my client, Tammy.   When I began working with Tammy last September, it didn’t take long for me to realize that this was one committed and determined woman.

At each of our sessions, we’d talk about her goals and challenges, we’d agree on a plan for the coming two weeks, and the next time we’d meet, she’d have news about the action she had taken and how she was eating better, feeling better, and looking better.   One day, she very excitedly stood up and said, “Look!  I’m wearing skinny jeans!!”  And I wanted to cry.  Because at that point, it was way more than the jeans.  To me they represented the transformation she was undergoing.  A transformation that didn’t involve deprivation or punishment or guilt; it was more like enlightenment.  And so here is what she wanted to share to help inspire others:

Linda is Amazing! Working with Linda has changed the way I look at myself and my relationship with food. My goal was to change the way I eat for my health. After spending a decade on medication for acid reflux it finally got to the point where I could barely talk as I was always choking on acid. I just wanted to feel better and get off the medication. Working with Linda has helped me do just that. I have been off reflux medication for four months and by eating the right diet, it is no longer a problem. I have also reduced the hives I was getting by eliminating foods that didn’t work for me.  And as an added benefit I lost eight pounds, which made me very happy!! She provided me with healthy recipes for my busy lifestyle as well as the support needed to move forward. I have reduced stress and I sleep well due to her guidance. I can’t thank her enough for all she has done. I am on my way to a happier healthier future!

If you’re ready to make the commitment to yourself and want the support and accountability to make it happen, let’s have a conversation.  It just may change your life…

Why Body Brushing is More than Skin Deep

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body brushI don’t know about you, but the minute the temperature drops and the heat comes on in the house, my skin immediately reacts with chapped lips, dry, cracked, wrinkly hands and scaly legs. Besides having creams, salves, oils and lip balms within arm’s reach, making sure I stay hydrated with enough water, getting enough healthy fats in my diet from foods like nuts, seeds, and fatty fish, I’ve stepped up on something that in the past, I had only done occasionally in my personal care routine:  body brushing.

In the several weeks since I’ve bumped up the frequency, I’ve noticed a difference in the way my skin looks and feels.   If you’re not familiar with it, body brushing involves taking a brush, preferably with natural bristles, to your dry skin before showering.  I’m currently using a brush like the one in the picture.  I like it because there are no hard surfaces and it’s easy to maneuver since it works from either side.  And rather than simply brush randomly across the body, there is a technique recommended.

Begin at the feet and brush in long gentle strokes up the legs towards your heart.  From your neck, brush down your chest and back (whatever you can reach), and brush in long strokes from your hands towards your shoulders.  Use circular motions at your knees and elbows and on your trunk.

Here are some obvious and not so obvious benefits you can expect from it:

It sloughs off dead skin cells.  Our skin cells are continuously moving through a life cycle that ends with a layer of dead cells at the outermost surface.  In the winter, I often forget to take the extra step of exfoliating when I shower.  Sometimes I just want to get in, out, and dressed as quickly as I can so the skincare gets skipped.  Maybe you ignore it because you’re covered up most of the time anyway.  I get that.  But making the effort to remove that dead layer of cells will enable your skin to breathe better and will make your skin glow.

It stimulates the lymphatic system.  Unlike our cardiovascular system, our lymphatic system is slow moving, and like a good massage that mobilizes it, body brushing does the same so it’s a strategy for boosting your immune system, especially with cold and flu season upon us.  To take it even further, if you have time, after brushing, oil your skin before jumping into the shower.  It’ll adds a layer of massage to your routine, and will help prevent your natural oils from being washed away in the shower.

A second strategy that I’ve used a lot in the past is to oil your skin before drying off after your shower.  You’ll get the massage and the moisturizing and can skip the lotions or creams afterwards.  Some of the best oils to use are coconut, raw sesame, and olive oil.

It’s energizing.  If you’re in the habit of showering just out of bed when you’re still wiping the sleep from your eyes, a nice all-over brushing will make every cell in your body come alive so you’ll be wide awake and feeling alert even before you step into the shower.  Brushing your skin may actually take some getting use–it did for me, one reason why it’s best to go easy on your skin.  However experiencing the benefits is enough to keep me doing it.

And one more thing.  Body brushing is more than skin deep.  For me, regardless of the time of year, when I pay more attention to my skin, I feel better.  Like any self-care ritual you treat yourself to, it feeds you.  And anytime you find nourishment outside of food, you’re less likely to turn to food when you’re not physically hungry.  This is just one of the many self-care rituals and soul-feeding tips I offer in my coaching and detox programs that’s helping my clients live their best lives…

Stuck in a Bad Mood?

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full moon1If you’ve ever gotten into a funk that you just couldn’t drag yourself out of, then welcome to the club.  I’m not exactly sure how it began for me, but recently, I found myself wallowing in self-pity, finding one reason after another to keep the pity party going.  Maybe it began with an email that I didn’t want to read, or a dream I woke from feeling unraveled, I don’t exactly know.  I do know, though, that I must have been ‘in the zone’ because there was no shortage of things for me to focus on to keep me comfortably low–vibrationally speaking.

That’s the thing: just like when you focus on what you are grateful for, more shows up in your life to be grateful for, the opposite is also true.  Not that I suddenly had nothing to be grateful for, I simply wasn’t focusing on these things!

And then, out of nowhere, I stumbled upon a video with Oprah and Deepak Chopra from OWNTV that did the trick for me.  In the video, Oprah talks about moving past negative thoughts.  It was exactly what I needed to hear at that very moment.   You can watch what Oprah says here and I’ll explain:

She begins with a simple exercise.  Briefly, begin by closing your eyes.  Then imagine a full moon, and then dismiss it.  Next, think of an oak tree by the riverbank, then let it go.  And finally, do the same with a red triangle.   When you’re finished, open your eyes.

What’s the point of that simple exercise, you may be wondering?  It’s that just as you have the power and the choice to let the thoughts of moons, trees, and red triangles come and go you also have the ability to do the same with negative thoughts.   You can observe them come in and let them go, if you choose to.

Remember, you are not your thoughts; however, your thoughts do create the foundation for your actions, so in a sense, you ‘do’ your thoughts and they create your future.  In a foul mood?  Do you think you’re more likely to say something you may regret, skip a workout, comfort yourself with food or drink when you’re not hungry, procrastinate on something important, or talk yourself out of an opportunity that’s come your way?  I am for sure.  Thankfully I didn’t have a plate of brownies in the house ; )

If suddenly making the decision to simply observe your thoughts is a challenge (and why wouldn’t it be), here are three strategies to help you strengthen your thought muscles:

1.  Get present – Just like the exercise above, if you find yourself bogged down or overwhelmed by negative thoughts, another simple exercise is to look at your environment and name some objects within sight:  a blue sky, a red book, a white mug, etc.  Yes, it sounds so simple, but in this video, Sura talks about the process and how it will still your mind and bring you to the present moment.  And when you become present, your monkey mind naturally melts away.

2.  Journal – This is such a powerful practice when done regularly.  It allows you to dump the contents of your brain–without judgment–and putting ink to paper so often leads to insights to what’s keeping you stuck.   Facing a challenge?  Write about it–the good, the bad, and the in between.   Make it part of your early morning routine or write just before bed.   Like anything else, the more you do it, the more value you’ll gain from it.

3.  Check in on your diet – Have you ever heard the expression, “Junk food, junk mood?”  It’s much easier to develop and get stuck in a bad mood if you’re eating foods that support it.  If you know you’ve been indulging and recognize a connection with your mood, take action by getting back on track.   And if you’d like support in this area, contact me. I can help you identify specific foods that may be making it more difficult to reach the level or consistency of positive mood you want and deserve!