by Carol deLaski | Aug 19, 2012 | Business, Children, Family, Finances, Fitness, Health, Linda Norris, Nutrition, Success
What a way to get out of my own head!!
Wwwhhheeee!!! Flying down a zip line, through the trees, on a 90-degree summer evening and feeling the wind—I could even feel it through my tennis shoes as my feet dangled down in the breeze. Now if that doesn’t clear the cobwebs out of your head from a day of sitting in the office, nothing will.
I loved the chance to do this Zip and Sip (of course we had to celebrate with wine and picnic dinners afterward) with other wholistic women on Tuesday, July 17th. I like hanging out with these ladies–not only the life coaches, who are the glue that holds the Wholistic Community together, but the women they draw to them.
I’m not a coach, even though I spend a lot of time with them. I’m like the rest of you: worried about your kids, your job, your husband, your health, your Mom’s doctors appointment, your son’s new girlfriend….you name it, and you’re taking it on, just like me. Personally, its my kids, my work, my hot fla……..well….we won’t get too personal but you get the drift.
Yet when I get together with this group of women, its like a book club, a baby shower, a business meeting—–all wrapped into one. It gets me away from my worries and allows me to relax, yet at the same time, if one of my worries is on my heart and I feel an affinity with the woman I happen to be laughing with, its ok to share a worry–not only OK, but release. Because the women drawn to our group are non-judgmental, good listeners, and will always share some perspective they’ve experienced that relates to my problem—-and I feel so much less alone!
As you look at this Zip Line video, you know now why I come to these social events put on by Wholistic Woman Retreats–not just the weekend retreats, which are a double- or triple-dose of what I enjoy, but the socials, workshops and other things we’ve done. Its a space to work things out for myself, but supported by other women who have the same worries. Let me know with your comments if you feel the same way!
Linda Norris, NW Communications lind[email protected] 240-315-8876
Check out our new website: www.nwcommsyourstory.com
FB: www.facebook.com/nwcomms
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by Carol deLaski | Jul 7, 2012 | Business, Fitness, Health, Linda Norris, Success
Years ago, I participated for a short while in a group to ease a bout with panic disorder. It was called Co-Dependents Anonymous, and one of their signature themes was the statement above, among the familiar 10-step process.
It was a real challenge for me, because I tend to hold onto my life tightly, certain that if I work hard enough, try hard enough, manage things closely enough, everything will turn out OK.
Yet there are times when I have to push myself to just trust, and close my eyes, and undoubtedly, good things will happen.
- Despite closing my heart and feeling I would never truly fall in love after my first marriage ended in divorce, I decided to let go and trust that good things might be allowed to happen for me, and with a wonderful man I met named Eric. I am now married and in love in a way I never dreamed I could be.
- After I was laid off from a job and a company I loved, I let go and refused to allow myself to fall into the despair that is so easy and normal for people who lose their job through no fault of their own. I consciously decided to let go of the anger, the self-victimization, and was able to progress immediately into positive space—job interviews, first clients, and a business that is slowly but steadily growing.
There’s another kind of letting go that made me mull over these control issues. It’s the physical letting go of fear when you’re faced with a more “in your face” challenge—and we have the perfect example available to all of us wholistic women this month, skimming down a zip line. I had only done one short zipline on a Girl Scout challenge course before the lengthy zipline we did at the 2011 retreat, which allowed us to fly down a hill and brush over a small lake.
Taking that first step off the platform was the scariest part, but I closed my eyes, Let Go, and Let God. And She came through—what a ride it was, and Her hands —in the form of the half-dozen other women waiting to help break my landing—were waiting to congratulate me! (You can see me near the end of my ride in the photo).
If you want to have a very real experience with Letting Go and Letting Your Self Control give over to something greater, consider our summer activity. It will expand your possibilities in ways you will always remember!
(For more info on the event, visit here: https://wholisticwomenliving.com/zip-into-summer-zipline-event/)
Linda Norris, NW Communications
[email protected]
240-315-8876
Check out our new website: www.nwcommsyourstory.com
FB: www.facebook.com/nwcomms
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by Carol deLaski | Jun 26, 2012 | Fitness, Health, Nutrition, Sandie Lynch
Have you or heard a friend say, “I just can’t lose weight!” Most likely a more accurate statement may be “I just can’t keep off the weight I’ve lost.” Almost everyone who tries to lose weight can, but after the diet and/or exercise program they were following ends, the weight creeps back on twice as fast as they lost it. How do some people lose it and keep it off? Here are a few tips if applied consistently helps keep the weight off for good.
- Starting your day with a balanced breakfast. When we sleep our metabolism slows way down. If you tend to go most of the day without eating, you are losing precious hours that your metabolism could be much higher. Those who eat a balanced breakfast within an hour of rising burn more fat in the hours that follow then those who don’t eat or eat just starch alone. A balanced breakfast may include; some whole grain cereal, low fat milk, maybe some walnuts on the cereal and a little protein like an egg or peanut butter toast So eat up and burn more fat!
- Eating extra snacks may help you stick to the plan. Avoiding the hunger gremlin is one of the best ways to prevent sabotaging your efforts. Often individuals are “too good;” not snacking all day. So when they finally eat, being starved, they over do it; overloading the system and creating a fat building situation. The very last thing we want! Eating small frequent meals and snacks helps the body and mind stay in control!
- Cleanse the body naturally without the need to “detox” it. The body is extremely efficient in removing waste and eliminating it. Eating foods that are naturally high in water and fiber assists the body be more effective in the natural cleansing it does every day without the need to go on a diet that eliminates healthy foods to “detox” it. Eating high fat and processed foods slow you down and are slower to move through the digestive system making you feel heavier and slow. Therefore, eat high fiber and water content foods for normal and regular elimination, this will help you feel lighter and more energized to live an active life which will help keep the weight off
Today’s author: Sandie Lynch MS, RD, LDN, PFT, Registered Dietitian, Personal Trainer, and Wellness Life Coach. For more tips to maximize your metabolism and burn more fat for good, attend Wellness Workshops in the area by ATP Consultants, LLC with Sandie Lynch. Don’t miss Sandie’s next workshop sponsored by KRB Customized Training Solution’s BYOB at the Wine Kitchen in Frederick, Maryland June 27that 5:00 pm.
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by Carol deLaski | Jun 12, 2012 | Fitness, Health, Linda Norris
There’s something to be said for the effects of stretching. It leaves you more limber for pushing your body even further in exercise. It leaves you feeling relaxed if you stretch after a day of tension.
Stretching: Good for the Body and the Mind
It works the creaks and aches out of your body almost as much as a hot shower. Close your eyes and think about how you felt the last time you had a good stretch!
We have a great chance for mental stretching here in Frederick.
The Maryland Shakespeare Festival gives us a chance to stretch every season with new shows when they present the Bare Bard series.
Full disclosure: I am a trustee and non-apologetic fan of the organization…but I was a fan before that.
There is a raw entertainment about the Bare Bards that you won’t find in other Shakespeare theatrical productions. It’s more like a page from “Whose Line Is It Anyway” than a curtained, traditional theater.
The actors and actresses are right there with you…on a stage in which audience and artists are equals. So as an audience member, you participate in the emotions, the story–and sometimes the improv if you’re lucky and you have an open face for the actors.
This is what I call mind-stretching! I don’t expect until retirement many of us have the kinds of extra time and resources to allow me to stretch my emotions the way I’d like to through the arts. But having Shakespeare in a way form as entertaining as the Bare Bards right in my back yard keeps me engaged and it’s not a stretch to say so!
Linda Norris, NW Communications
[email protected]
240-315-8876
Check out our new website:
www.nwcommsyourstory.com
FB: www.facebook.com/nwcomms
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by Carol deLaski | Mar 7, 2012 | Fitness, Health, Nutrition, Sandie Lynch
Do you struggle to wake up in the morning, hitting the snooze button “way” too many times? Then drag yourself out of bed, rush out of the house, just to run back in because you forgot something. You either take a large coffee with you or swing by your favorite coffee shop for a large energizing drink to get your day rolling. You sit down at your desk and pound through the morning, not even thinking about food until your stomach is screaming loud enough for everyone around you to get the message you need to eat. You rush out to grab something quick and scarf it down while working through email because you tell yourself there is no time to stop. Before you know it, the meal that was in front of you is gone and you don’t even remember how it tasted except the very first bite. The only thing you are aware of is your stomach is now feeling over full and bloated and the only word that comes to mind is ….”ugh!”
You notice your pace is now a little slower and your concentration is waning. Then it hits you about 2 hours later…BAM…you can hardly keep your eyes open and all you want to do is take a nap. But because you can’t, you are at work, you run down the hall for more coffee to get you through the rest of the day. Well, you made it home, barely as you drag yourself through the door. Because you feel you over ate at lunch you pass on dinner and sit down with a cocktail or glass of wine to unwind. You settle in with the news and again….BAM…lights out! You wake up 2 hours later and you’re starving. You head to the fridge looking for something light to fill the nagging hole that has reappeared in your stomach. But as you open the door you think, “ice cream would really feel good right about now or maybe that left over piece of lasagna from last night’s dinner. Yum!” You munch it down, one or the other or both and you head to bed, just to toss and turn because your stomach is again feeling uncomfortable. And the next day continues with the same pattern.
Does this sound familiar? If it does, it is not uncommon…so don’t feel you are alone. In my practice as a Registered Dietitian I hear this often and actually, the story I shared with you is the pattern a dear friend of mine who states she wants to do things differently, always seems to return to the same pattern. If you are where my friend is, I want to share with you a few tips to help energize your body and brain for the entire day and create the structure for success.
First, you need to understand the activities you do and your brain require energy to function properly. You get energy from the food you eat and the body metabolizes it for the energy you need. The foods that provide you with energy include carbohydrates, protein, fat, and alcohol. Yes, alcohol, it is metabolized much like fat in your body and provides limited nutrient value, although red wine which processes the antioxidant; Resveratrol has shown to help prevent damage to blood vessels, reduce “bad” cholesterol and prevent blood clots. Please, don’t misunderstand me, I am not encouraging you to start drinking if you don’t. Below are some tips on how to empower your body and mind with the food you eat and ensure your day is energized and productive.
1. Start with breakfast. Studies show that breakfast eaters have a healthier weight, and perform better on tests that require concentration. The foods you want to include are whole grain cereals, low fat milk, some fruit, a little protein such as an egg or peanut butter on toast. By including the whole grains and protein mixture the glucose response is lower (low glycemic) proving better sustained energy throughout the morning. Studies have shown, individuals who eat a low glycemic breakfast burn more fat in the hours following breakfast. You should try to eat breakfast within 30 to 60 minutes of rising to help kick-start your metabolism for the day.
2. Eat small frequent meals. The brain cells require twice as much energy as any other cell in your body, so when you are asking them to function you need to give them their energy of choice; carbohydrates. Both the brain and muscles prefer carbs. So don’t be afraid to include some carbs throughout the day. Snack on fruits, vegetables, whole grains, and low fat dairy, all of which are carbohydrates sources. Keep the serving size limited to about 3 carbs sources or servings at each snack or meal. Carbohydrates increase our blood sugar, and help release serotonin in the brain, a neurotransmitter that gives a calm and relaxing feeling. Too much blood sugar slows the blood and makes you feel tired, and too much serotonin released will make you feel the need for a nap “coming on” within 90 minutes. The two together will have you doing the “head bob” for sure.
3. Eat low fat, low sodium foods. Low fat foods empty quicker from the stomach getting us our energy faster. Also, when our stomach is occupied with digestion it makes us feel sluggish until it can divert it back to the areas of activity such as our brain and muscles. When we eat sodium it increases the thickness of the blood and increases blood pressure. Not only can this be dangerous if you have cardiovascular disease but slows down the blood and oxygen to the brain so our ability to concentration decreases.
4. Exercise consistently. Consistent exercise not only helps your body create more energy but it makes it more efficient at metabolizing the foods you eat for energy. Studies show that individuals who do at least 15 minutes of aerobic activity; such as running, walking briskly, biking, dancing, etc… have higher scores on IQ and performance tests, this is also seen when testing the same individuals; they score better when tested after exercise. Thus, consistent exercise makes you smarter, more productive, and energizes your day. Include about 15-30 minutes at least 5 days a week to reap the benefits.
5. Get adequate sleep. The body needs between 6 to 8 hours of sleep to perform its best. The body’s hormones that regulate metabolism and hunger become dysfunctional when we get inadequate sleep. Also, our body goes through numerous cycles of sleep during the night and the last cycle between 6 to 8 hours is the cycle that performs the majority of memory storage and reorganization of thoughts of learning new projects or remembering the day’s events. When we don’t’ get adequate sleep we have more difficulty learning things and remembering past activities. “Where did I put those keys….?”
6. Create a schedule structure for success. If you don’t schedule things in, it is more likely the new things won’t happen. We are creatures of habit, and it takes time to create new ones. Our brain requires consistent activity to change our brain maps to patterns we want in life and push out old ones that no longer serve us. The old saying it takes 21 days to make a habit. So schedule it until it is second nature.
Feel the difference as you empower your body and brain for your day, your life, and the things and people you love!
If you would like to learn more about fueling your body for more energy, productivity, and finding the energy balance for the body you want; by losing weight, gaining muscle, running a marathon, or just making it through the day with enough energy to play with your kids, I invite you to come to my workshop series, “Eat More, Weigh Less, Feel Great!” at PIOMA Performance Fitness, www.piomafitness.com, the next session on March 24th. Come, bring a friend and learn how to eat for the body you want and the energy that will change your world.
Eat More, Weigh Less, Feel Great Series:
1. February 25th: Choose the Foods that Make You Burn More Fat
2. March 24th: Find the Energy Balance for the Body You Want
3. April 21st: Energize Your Body and Mind with Food and Activity
For more information, contact either PIOMA Performance Fitness in Middletown or email coach and Registered Dietitian Sandie Lynch, [email protected].
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by Carol deLaski | Feb 21, 2012 | Fitness, Health, Nutrition, Sandie Lynch
Could it be true, that we could eat more, weigh less and feel great? Most of the time when we think about trying to lose weight, we envision restricting our calories, eating smaller portions, having to drum up extra willpower to avoid those sweets at the office or around the house, and avoiding our favorite foods. Everything spells deprivation and so… needless to say, the so-called “diet” will probably not last too long because who really wants to feel deprived in the land of plenty?
As a Registered Dietitian, it saddens me how so much misinformation is in our culture. Sometimes it is a twist from the truth to get us to buy the newest diet book and/or the media may report on one research study and alter our view of what is “good” for us. The confusion on what to eat and what to avoid is rampant. This is the very reason I am passionate about sharing the reality of how the body is designed and what it truly needs to be its best. For example, one of the common misunderstanding encountered, is that carbohydrates are something to avoid.
When I hear this I always ask, “So what type of weight do you want to lose?” This usually perplexes the individual and she asks, “What types are there?” I explain that usually when we lose weight, we lose three types of weight; water, fat and lean body mass, and when we lose water and/or lean body mass we harm our body and LOWER our metabolism. So far, I have not met anyone who purposely wants to LOWER her metabolism. To explain how this happens; our body has no extra protein stores (lean body mass), so when we lose protein it is at the cost of our health, usually initially in immunity or cell repair, setting us up for a lowered stress threshold and increased susceptibility to illness. With lower protein stores, not only are we medically compromised, but now we must continue to cut calories to continue losing weight. NOT what we want!! It is a vicious cycle no one wants to be on, I know because this is the very cycle I was on for 12 years before I learned the truth.
So what is the truth? The truth is, the body needs certain types of energy and nutrients to be its best and without them, our body struggles to retain a healthy weight, and maintain health. If your goal is to grow leaner and healthier, you must give your body what it needs! The great news is that when it gets what it needs, it naturally resets the broken processes that we caused by robbing it of essential nutrients, and it grows efficient in burning fat, making energy, and maintaining health. Unfortunately, for some, there are certain diseases that may compound the problem, but there is always hope because the body always responds positively when given the right things.
Most everyone knows some of what these “right things” are but continue to try the empty promises that so many fad diets offer. I can empathize, because I was there! What changed for me was finally “hearing” that all these empty promises, although giving me temporary weight loss, was actually making me fatter each time I lost weight. In the book, Fit or Fat by Covert Bailey, he called this “skinny fat!” Skinny fat is when you lose weight but your fat ratio increases to an unhealthy level still making you susceptible to chronic disease. What can you do to avoid becoming “Skinny fat?” Include plenty of foods that maintain your lean body mass and make your metabolism more efficient! Include plenty of fruits, vegetables, beans, legumes, starchy vegetables; such as potatoes and corn, whole grains; such as wheat, barley, oats, quinoa, rice, and healthy fats; like nuts and seeds. I know a few foods in the list may have surprised you, but when you learn how the body uses these essential foods to optimize your metabolism, you will be not be afraid to include them in the future!
I invite you to come to my workshop series, “Eat More, Weigh Less, Feel Great!” at PIOMA Performance Fitness, www.piomafitness.com, starting on February 25th. Come, bring a friend and start correcting your metabolism deficiencies and growing healthier with each new day!
Eat More, Weigh Less, Feel Great Series:
- February 25th: Choose the Foods that Make You Burn More Fat
- March 24th: Find the Energy Balance for the Body You Want
- April 21st: Energize Your Body and Mind with Food and Activity
For more information, contact either PIOMA Performance Fitness in Middletown or email coach and Registered Dietitian, Sandie Ropp.
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I’m not a coach, even though I spend a lot of time with them. I’m like the rest of you: worried about your kids, your job, your husband, your health, your Mom’s doctors appointment, your son’s new girlfriend….you name it, and you’re taking it on, just like me. Personally, its my kids, my work, my hot fla……..well….we won’t get too personal but you get the drift.
