Nourish Your Heart

by | Feb 5, 2014 | Health, Nutrition, Sandie Lynch

How are you “loving” your heart?  

This February is the 50th Anniversary of American Heart Month declared by President Lyndon B. Johnson in 1964. Since that time much research has been conducted to find strategies to protect our heart from disease and death. Although the number of deaths from cardiovascular disease (CVD) is declining, it is still the number one killer of women in the United States. One in four women dies from heart related disease every year, more than breast and other types of cancer.

The good news is most risk factors are preventable. Such as obtain and maintain a healthy weight, know your blood pressure, cholesterol and blood glucose numbers, don’t smoke, eat a healthy diet with at least 5 or more of fruits and vegetables each day, move your body daily, and love deeper, more often, and start with yourself.

Now if you internet search the topic of American Heart Month, you are sure to find a ton of great resources to guide you in lowering your risks.  I have included a few of my favorites; National Heart, Lung, and Blood Institute  and the American Heart Association.  What you won’t find on most of these resources is the intervention of loving deeper. Let me explain, although most of the information on preventing heart disease has been around for years it has been very difficult for individuals to adhere to the recommendations. In the recent AHA statistical Update 2012 it stated that 26% of adults have only 3 of the primary cardiovascular health interventions at ideal levels and 4% having 6 metrics at ideal levels.

So what keeps individuals from being able to follow the recommendations?  I believe that it is not necessarily a heart problem but a loving problem. Our heart is the sustainer of our life on earth, it was also made for love. When it is empty it hurts and we find ways to fill it with all sorts of things that are not necessarily healthy; junk or dead food, television, work, drugs, and the list goes on. I have found from my clients and personal experience that it is a matter of finding the ability to love ourselves that tears down the barriers to selfless self-care that allows us to build a healthy self-image, resilient body, create deeper more fulfilling relationships, and live a better quality of life.

So often we speak to ourselves in condemning ways and call ourselves awful names such as fat, ugly, stupid, lazy, weak, etc… Our brain processes all this information and will do its best to manifest what you believe and speak. The question lies, do you really believe all those horrible things or are you allowing excuses to create a life you don’t want.

Take time to assess your body for the blessings it provides you every day. What are you grateful for? Just appreciating the 5 senses; sight, taste, smell, hearing, and touch, provides us the ability to actively engage with our surroundings. It is up to us to choose our perspective of these experiences and how we want to respond. Will you choose to love what you have and take care of it or continue to dislike what is being created by speaking lies.

When we understand how valuable we really are, we learn to honor the body with kind healthy treatment. Our body is our friend, and the only physical companion we have every minute of our life. Talk to it kindly and encourage it to be its best.  It is your temple in which to live your best life.

If you want to learn more, please join me at the February WBN (Women’s Business Network)  luncheon at Dutch’s Daughter Restaurant at 581 Himes Ave, Frederick, MD 21703 on February 14th, from 11:30 where we will discuss the research and typical heart health interventions and dive deeper into loving deeper and how this is the key to truly have heart health!

 

Today’s author: Sandie Lynch, Registered Dietitian, Personal Fitness Trainer, and “Wholistic” Well-being Coach. Sandie is the owner and CEO of ATP Consultants, LLC where she teaches how to Attain Top Performance through 5 Key Principles to live your best life. (www.atphealthandfitness.com)

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Thanksgiving in Balance!

by | Nov 27, 2013 | Fitness, Health, Nutrition, Sandie Lynch

Thanksgiving is a great opportunity to spend time with friends and family and take time to express gratitude for our blessings.  This practice of celebrating for blessings has existed since our creation and was encouraged by our creator.  These festivals would last for days and sometimes even a month.  Celebration in gratefulness is always a great practice to focus on what is good in our lives and minimize those situations that frustrate or discourage.

With that said, one source of stress is the very fact that Thanksgiving and the holidays always seem to be celebrating with LOTS of delicious foods that are tempting for those who are striving to obtain or maintain a healthy lifestyle.  The challenge is the ability to participate and enjoy the foods without feeling like we blown the bank and/or trigger going back into old habits.  Some researchers have estimated that the typical Turkey dinner with all the trimmings can provide 3500 to 5000 calories.  This is not including any other foods or appetizers prior to the meal.

Another concern is that after consuming such a large meal our activities are usually sedentary; sitting on the couch watching football or lying down to take a nap because of the “food comma” that follows.  This could lead to gaining about ½ pound or more.  Now that doesn’t sound like much but when it takes the average person 7 days to lose ½ pound it could lead us to feel stuck in the scenario; “Two steps forward, one step back.”   Another aspect to consider is biochemical analysis has discovered our activity following a meal can impact how that food is used and stored.  For example, when we are sedentary after a meal in excess of our needs we are more likely to store fat, but when we are active after the meal, like taking a walk, our food is used for energy instead.

The question lies, how can we get through Thanksgiving and the Holidays without gaining extra fat and frustration by the very foods we are celebrating with?

Here are a few strategies to consider or maybe try some of your own.

  1. Set up the Meal Buffet Style separate from sitting.  Eating family style with the bowls of food sitting in front of us increase the likeliness of second servings without thinking.  When we have to make the conscious decision to get up for that second helping we may find we don’t really want it and decide against it.
  2. Don’t deprive yourself of your favorite foods.  Studies show that when we do, it usually triggers us to over eat later when our will power is low.  Go ahead and enjoy, just make the portions smaller.
  3. Use smaller plates.  We tend to eat 30% more food if given a larger plates or bowls.  Therefore, set out smaller plates for the meal; try 9 ½ inch plates verses the typical 11 ½.  You may even consider doing this on a regular basis as part of your healthy lifestyle.
  4. Drink plenty of water.   The Thanksgiving meal is usually high in carbohydrates and carbohydrates need water to metabolize.  Therefore, drinking water helps the body be more efficient.  Also, water can help wash out flavors from your mouth that are “calling you” to get more.
  5. Engage in fun activities that require movement using the meal for energy.  Play a game of Wii, or a game of touch football in the yard, or maybe take a walk.  Even just getting up and moving during commercials can help use that food.
  6. Laugh!  Tell stories or play games that are silly such as Pictionary or Charades. As I shared in my blog: Laughter is Incredibly Good Medicine  laughing 100 times is equivalent to 10 minutes on a rowing machine or 15 minutes on the stationary bicycle.
  7. Embrace Balance.  Don’t be discouraged if the Thanksgiving meal leaves you feeling like a sack of potatoes.  One meal does not need to be the trigger to sabotage your wellness goals throughout the holidays. Remember that every meal is an opportunity to balance the ones not in alignment with your goals.  Don’t sweat it or beat yourself up, just balance it, for this is truly the path of living a balanced life of “Wholistic Wellbeing!

Summary: Thanksgiving and the Holidays are a time of celebration and fun.  Choose to embrace strategies that create balance in self-care, health, and overall Wholistic Wellbeing.  Finding steadfast balance is only done after learning to stay standing on shaking ground.   For when we embrace balance to feel our best and live our best life.   Celebrate, Enjoy, Balance, and Thrive!

 

Today’s author: Sandie Lynch MS, RDN, LDN, Registered Dietitian, Personal Trainer, Personal Development Coach and CEO of ATP Consultants, LLC.   Sandie provides private coaching and group fitness classes sharing 5 Principles to Attain Top Performance in living your best life at any age!

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Laughter is Incredibly Good Medicine!

by | Oct 23, 2013 | Health, Sandie Lynch

 “What soap is to the body, laughter is to the soul.” ~Yiddish Proverb

Do you like to laugh?  How often do you laugh a day?  How much you laugh could have a huge impact on your health.

People who know me will say they can tell when I am present, before they ever see me, when they hear me laugh.  I must confess, I absolutely love to laugh and look for any opportunity to do so.  I think I was born to laugh because throughout my years I can remember people laughing because I was laughing.  My mother said I sounded like Woody Woodpecker (a laughing woodpecker cartoon back in the 60’s) when I was small and in high school I was in the year book for “funniest laugh.”  Some would also say the loudest as well because I have never been able to keep my laughter quiet; except maybe when I was smaller and my Dad would pick on me in church and I knew I would get in trouble with Mom, but anyone looking at me knew what was going on because I would be bouncing off the pew trying to hold it back.  Later in high school, I once was sent out of my history class because I was laughing so uncontrollably the teacher felt I was disrupting the class.  I missed the whole class because I couldn’t stop.  Most of the time, I find I am either laughing at myself or with others who can laugh at life.

The reason I share this, is if you are like me, you will have fewer illnesses and stress in your life when including laughter on a daily basis.  If laughter is not something you do often, I encourage you to find opportunities to do it as often as possible because the benefits are incredible.  During a recent research review for my weekly ATP fitness program for ways to lower stress, I discovered this unbelievable list of positive health benefits. Laughter does the following….

  • Boost immunity by decreasing the stress hormones cortisol and epinephrine
  • Increases levels of natural killer (NK) cell activity (this is a good thing)  NK cells are a type of white blood cell that attacks cancer tumors and cells infected by viruses such as HIV
  • Improves blood pressure by relaxing the blood vessel wall (endothelium) therefore increasing vascular blood flow and oxygenation
  • Improves inhalation due to the deep breathing, this clears the airways and increases oxygen intake
  • Improves blood glucose levels in individuals with type 2 diabetes, researchers are not sure if this is due to increased expenditure or stimulation of the neuroendocrine system preventing glucose spikes
  • Relieves pain by releasing endorphins this relaxes the muscles especially for spastic muscle pain
  • Reduces feelings of fear, anxiety, anger, and aggression making light of a bad situation
  • Makes bonding with others easier by cutting the tension especially with strangers, it is a universal communication among cultures
  • Stimulates organs and aids in digestion, reduces symptoms related to irritable bowel syndrome and diverticulosis
  • Boosts immunity by increasing level of salivary immunoglobulin A (IgA) an antibody that fights bacteria and infections especially in the respiratory system, also increases Lymphocytes B and T cells which also fight infections, viruses, and manage immune responses

Researchers have also discovered that laughing a 100 times is equivalent to 10 minutes on a rowing machine or 15 minutes on the stationary bicycle. Now that is something to laugh about!  So laugh it up ladies and seek social interaction; we are 30% more likely to laugh with others.

Summary: Laughter is Good Medicine!  We were designed perfectly with everything we need to live within this stressful world.  During stressful times remember this list, call a friend, and allow laughter to fill your days!  Let laughter and your body provide you with what you need to get through any situation no matter how difficult.

An inspirational encouragement….

Proverbs 17-22 “A cheerful heart is good medicine, but a crushed spirit dries up the bones.”

Here are some things to ponder….

1. What activities make me laugh?

2. Who are the people that increase my chances of laughing?

3. What can I do to add more laughter to my day?

Would love to hear what makes you laugh or have you share funny pictures or videos with our “Wholistic” community!

 

Today’s author: Sandie Lynch MS, RDN, LDN, Registered Dietitian, Personal Trainer, Personal Development Coach and CEO of ATP Consultants, LLC.   Sandie provides private coaching and group fitness classes sharing 5 Principles to Attain Top Performance in living your best life at any age!

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Care for the Heart: Stop the War Within

by | Sep 11, 2013 | Fitness, Health, Nutrition, Personal Development, Sandie Lynch

I’m sure we all can think of a time when we were in the middle of a dispute and felt some resistance in finding settlement.  There is a saying that always comes to mind that causes me to pause before proceeding when agreement seems like a struggle, “people don’t care what you say until they know how much you care.”  This saying has helped shape my thoughts and words on many occasions to help resolve matters.  This makes since when we consider most individuals are motivated by emotion and not by compliance.  Understanding how the decision is beneficial is helpful, but the key to change is “emotionally” wanting it! 

Sometimes these disputes can be within when considering life changing decisions such as career, getting married, divorced, or even when embracing healthy habits such as following a nutritious diet and exercise plan to have a healthier life.  We all know the research shows that a nutritiously poor diet and a lack of activity can rob years from our life and keep us from experiencing our best due to low energy and increased risk of illness and disease…especially heart disease.  Heart disease is the leading cause of death among women starting in our 40’s.  So why do we continue these behaviors if we know they lead to negative outcomes?  Although, we may want the result of making healthy changes we are emotionally tied to the very behaviors we feel we should stop.  As we attempt to make healthy changes, many questions run through the mind.  “How will this impact my life and relationships? Will I like the change?  What will I miss out on?  What will I gain in return?”  Friends and family may also be involved with suggestions and recommendations, maybe with words of encouragement, and/or even strong direction of what they believe is in our best interest.  There are many things to consider and sometimes deciding what voice to follow, especially when emotionally tied, can be a challenge, almost like a war within. 

Consider this, when we unknowingly engage in activities that are not in alignment with what is best for us, deep within we may feel a sense of unsettledness or emptiness and unconsciously try to fill this hole with unhealthy things, such as relationships, behaviors and food.  As with every decision the only one truly living with the outcome is the one making it.  Yes, sometimes decisions impact others, and this is the very reason why being in alignment with one’s true authentic self will manifest the best result for all.  This alignment creates a sense of peace, loyalty, and commitment to the behaviors and activities that follow to support the decision.  Without this alignment, a lack of commitment exists and inconsistency is usually the result.  Many times this causes “self-blame” to rear its ugly head and make us believe we have no will power or are lacking in some way to make the change happen.  This lie can eat away at our confidence and resolve.

So how do you find this peace and alignment in a decision when it feels like a tug of war within?  Listen and follow your heart!  The heart is much more than a muscle that pumps our blood throughout our body.  Within the book, Heart-Centered Leadership by Susan Steinbrecher and Joel B. Bennett, Ph.D. they describe the heart as the communication center of the body and the home of our soul and/or authentic self.  The heart is where spiritual communication and true alignment happens.  It makes sense when we consider all emotions are felt within the heart especially love.  The heart was made for love and it seems that love drives all other emotions; for example, in the absence of love we feel anxious, lonely, broken, rejected, and maybe even lost, but in the presence of love we feel excitement, happiness, joy, and peace.  Authentic self-care for the heart and body stems from the heart for it desires what is best for us and seeks this above all else in love.  As we realize how much it cares to lead us to our best, we may feel drawn to reciprocate this love and WANT to listen to its guidance being emotionally tied to STOP the war within. 

So, take time to listen to the quiet voice within your heart, follow its guidance, and realize the amazing benefits in all areas of life as you discover true alignment and peace as you Care for the Heart!  

Join us on September 27th, 2013 for the Wholistic Woman Retreat as we invite you to explore your heart and listen to the voice within to lead you to your best life! Click here for more information and to register.

 

Written by Sandie Lynch MS, RDN, LDN, Registered Dietitian, Personal Trainer, Personal Development Coach and CEO of ATP Consultants, LLC.   Sandie provides private coaching and group fitness classes sharing 5 Principles to Attain Top Performance in living your best life at any age!

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Let Your Heart Lead on the River of Life

by | Aug 14, 2013 | Personal Development, Sandie Lynch, Success

What does heart-centered leadership mean?  I discovered 5 insights while on a recent outing on the river with friends.

A group of my closest friends ventured on a tubing trip on the Shenandoah River as a Birthday celebration for our friend Linda.  It was a picturesque day with low humidity, big fluffy clouds and a cool breeze.  It was a perfect day to take a leisurely ride down the slow, calm river.  The company advertisement stated this was a great event for 18 to 30 year olds looking for a relaxing ride.  Our group consisted of eight women between the ages of the mid 40’s to late 50’s.  It felt great to do something so youthful!  It didn’t faze us a bit when all the individuals doing the event along with us were a good 20 to 30 years younger, because each of us believes fun, challenging activity and self-care are essential for growing agelessly older.

We were energized for our fun day celebrating our friend!  We rented our “luxury” tubes; equipped with a bottom, back rest, and essential drink holder, closely watched our safety video, and rode the crowded bus to our drop off point for entering the river.  It was a day to let go of any professional expectations, and just go with the flow of the river and life.

When first entering the water, we got separated as the river briskly took us down-stream, but with paddling aggressively and the birthday girl jumping in the shallow water to pull us all together, we reconnected and formed a “tube circle” and our party began as we floated down river together.  The fun began with a burping contest, and then synchronized “tube” dancing!  It was liberating to be in this group of accepting women.  I found it so easy to let my guard down and be completely silly and open to what life and the river had to offer.  We relaxed, laughed, told stories, and enjoyed the beautiful scenery as we purposefully guided our “tube-circle” around the obstacles on the river.

At one point, we floated by a huge group of younger individuals and encouraged them to join us in a rendition of “Happy Birthday” to our friend Linda.  We had the whole river singing with us!  Along the way we encountered Lor-I. (We called her that since we already had a Lori in our group and wanted everyone to have a unique identity.)  She had gotten separated from her friends and was isolated on the river.  We invited her to join us for a while and join in the fun.  After enjoying some great conversation and a cool beverage she decided to make the “effort” to catch up with her friends and we all said our “good-byes.”

A little further down river we slowly moved past another individual who appeared lifeless in his tube.  Our Lori, noticed she had dropped something in the water and got out of her tube to walk back to retrieve it, she decided to investigate the lifeless individual and nudged him to make sure he was ok.  He was only sleeping but realized he also had been separated from his group.  So again we invited this isolated individual named Chris to join our group.  Chris, appeared to be an unlikely pairing for our group, since he was only 28 and was covered in tattoos.  Some of us felt apprehensive not knowing what to expect.  Soon, we discovered he was a soft hearted soul venturing on a new path in life.  He confessed with tear filled eyes that he was a veteran and found himself lost in life; drinking and drugging way too much.  He decided to turn his life around and follow his heart; starting a landscaping business and a “Not for profit” company for disabled veterans who needed simple toiletries and groceries when being released from the hospital.  The whole group felt touched and inspired by this man’s story and courage to make his dream come true.

Our group came to our exit point in the river and said “so long” to Chris, our new found friend and inspiration.  We ended our trip on the river with great laughs as our birthday girl, Linda received hugs from a 26 year old hunk, name Hollywood.  The celebration continued with dinner, gifts, and lots of laughs from our trip on the river.

Reflecting back on this amazing day, I can’t help but to think how this short 2 hour trip on the river is a perfect “snap shot” of what life could be like if we allowed ourselves to live everyday being led by our heart.

A few principles to consider;

  1. Move for Fun.  By choosing to engage in fun and enjoyable activities it increases our energy and our body’s ability to stay strong and more resilient to stress which may lead to a high quality, long and ageless life doing the things we love.
  2. Stay Connected.  Our group had a great time because each person made the effort to stay connected floating down the river in our “tube circle.”  When we choose to stay connected to loving, supportive individuals in life it makes for a much more enjoyable journey.
  3. Live Authentically without Judgment.  We attract what we live!  It is a true blessing to have friends who are “real” and offer no judgment.  This created an environment for everyone we encountered to feel safe and permission to be genuine.  Authenticity is a chicken or the egg scenario; by being authentic we attract individuals who truly accept us for who we really are, and it gives them the freedom to be just as “real.”  This creates an environment to live without fear of rejection and a greater confidence to live boldly for what matters most.
  4. Be Open. The strangers we met and included in our “circle” became new friends.  When we remain open to truly know more about the people we meet along our journey we may discover opportunities that may have been missed such a finding a new friend, offering encouragement to someone who has lost their way, and may even find ourselves the one who is inspired. The individuals we meet may be in our life for a moment, a season, or a lifetime, but trust that each encounter, no matter how long, has a greater purpose.
  5. Lead From Your Heart!  Our intention for the day was to celebrate our friend, to have fun; and to share love.  By starting the day with this intention, it seemed that each encounter seemed effortless and rewarding; not only did we share love but our “circle” of love expanded as we received much more love as well.

It was truly one of the most memorable, fulfilling days in my life.  It was a day of true joy and gratitude that keeps on giving every time I think about the events of that day.  It makes me wonder, what life would be like, if I pursued each day letting my heart lead on the river of life.

Do you have a similar experience?  We would love for you to share it with our community along with any thoughts you may have on how you will make leading from your heart a daily a habit.

Please join Wholistic Woman Retreats for our Fall Retreat where you learn more principles on how to “Lead From The Heart!”  Click Here for more information

 

Today’s author: Sandie Lynch MS, RDN, LDN, Registered Dietitian, Personal Trainer, Personal Development Coach and CEO of ATP Consultants, LLC.   Sandie provides private coaching and group fitness classes sharing 5 Principles to Attain Top Performance in living your best life at any age!

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How BIG is your FEAR?

by | Jun 27, 2013 | Confidence, Fear, Personal Development, Sandie Lynch, Success

Research on the behavior of change or taking action show that fear is a stronger motivator than the sense of accomplishment. Now don’t get me wrong there are individuals who are strongly motivated by achievement of goals and take action readily with no or little fear of failure.  If you are like most; me included; as the research states, when fear stands in the way of our intentions or desires, we resist moving forward and sometimes even give up on the very idea of doing the things we desire most.  This is the old “fight or flight” syndrome we were designed with to protect us from wild animals and threats to our life.  It seems the determining factor is how BIG is our FEAR and what direction we run!  Does it move us toward or away from our goals or desires?  Do we need to have a BIG bear chasing us to get us moving toward our goals?

To give an example; As a Registered Dietitian, I have observed in my years of practice, individuals who are frequently educated on the benefits of living a healthy lifestyle for years with little change in behavior.  The lack of change typically is due to the change seeming too complicated and may have caused tension within their relationships; thus, the fear of failure or rejection appearing very BIG.  Once these same individuals were faced with an acute illness or disease as a consequence of their unhealthy lifestyle, behavior change occurred immediately for fear of the BIG realistic possibility of permanent debilitation or death.  So is fear a bad thing?  Not necessarily, but when perceived BIGGER than it really is, it can get in our way of living our best life!  I love this acronym of FEAR:  False Events Appearing Real.

So is there anything we can do when our fear is keeping us stuck from doing the very thing we want or desire; is the fear BIG enough to keep us from moving forward but not BIG enough to motivate the action we want?  It seems when no fear or little fear exists in the face of our desires, action is effortless; such as going on vacation, or dinner with friends.  How can we STOP FEAR or shrink it from appearing too BIG and standing in our way?

From my own experience, when I focused on the situation I wanted to change it seemed my fear grew BIGGER and my action was paralyzed.  As I look back it seems my biggest successes of change happened when I stopped focusing on the situation and/or behaviors that needed changed and instead turned my focus to the One leading me to change. The One leading me was much BIGGER than the situation and the associated fears.  The One leading me is God, for I trust He wants for me a good life.  As I changed my focus to God, the fears became smaller and sometimes non-existent for I knew God was BIGGER than any situation or fear and promised to lead me to a fuller, better life in this one and the next (Jeremiah 29:11)!

Here are just a few situations from my own experiences where changing my focus made all the difference in what or who was BIGGER; Fear or God.

First, when I finally stopped focusing on how much of a failure I was in eating right and exercising consistently to maintain a healthy weight, and turned my focus on the amazing vessel: the body, God created and wanted to reveal the beauty He created within me, did my choices change and make living a healthy lifestyle effortless and even joyful!

Second, when I finally moved my focus from the fear of rejection from women due to the past hurt from childhood and focused on God’s desire for fellowship to glorify Him, did I find myself encircled by genuine friends that I can trust and truly believe they fully accept and love me in all my quirkiness! The Wholistic Woman Community is a great example of how this circle of friends and acquaintances of genuine acceptance continues to grow.  (If the feeling of genuine acceptance is something you want in your life, come join the community!)

And third, it was not until I moved my focus from how BIG and hard growing my ATP business was, believing I was not enough to do it one my own, and focused instead on God, that if ATP was His will for my life, He would grow it and equip me with the help I needed did I see the number of clients increase and I found my passion renewed in serving those who come.

Who is BIGGER in your situations?  I encourage you to change your FOCUS and see the reality; that fear is really SMALL next to a BIG GOD!

“Be strong and of good courage, do not fear or be afraid of them; for the Lord your God, He is the One who goes with you.  He will not leave you nor forsake you.”

~ Deuteronomy 31:6

I invite you to join the Wholistic Women Community for our Zip, Swing, and Soar Event on July 23rd.   It will be a fun filled, “Courage” challenging event as we discuss and actually face our fears.  Come and be inspired to shrink fear not only as we Zip, Swing, and Soar through the air, but gain strategies to create BIG Courage a reality in any situation.  Click here for more information and to register.  Hope to see you there!

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