PINK PARTIES and HELPING HANDS(c)

THE NEW YOU IS ON ITS WAY.  STAY TUNED FOR INFORMATION ON OUR NEXT "NEW YOU MEETUP!!"

Another facet of becoming the NEW YOU is becoming emotionally healthy.  Did you know that your emotional health affects you on a daily basis and impacts the choices you make. Whatever you may be dealing with, your emotions influence who you are now and who you are becoming.  You may ask...."What is emotionally healthy?"  Well..that's easy to describe.  Someone that is emotionally healthy is in control of their thoughts, feelings and behavior.  During our life time we deal with many things that cause us to become emotional.  The birth of a child, the death of a loved one, bankruptcy, divorce....the list goes on and on.  During these times if we are emotionally healthy we will be able to handle each incident and deal with it in a way that doesn't hurt us or the people around us.  When we are not emotionally healthy then the issues spiral out of control.  Not only do we affect those around us, but we then become physically unhealthy. Did you know that stress causes insomnia and fatigue?  And what happens when we have those issues??  I comfort eat, which in turn causes me to be more fatigued and yes...gain weight...and the spiral effect goes on!

Before we can become emotionally healthy we must understand how it all works.  We all grew up learning how our parents or those around us respond to any kind of situation.  For instance, we all know how our mothers or fathers reacted to a stressful situation.  When my parents were angry my mother would yell and scream.  My father on the other hand became silent.  Growing up we learn those reactions and therefore emulate them. This causes a body reaction and we produce all those stress hormones for nothing.   

Our language is filled with expressions of how emotion affects the body: tension and stress gives me a knot in my stomach, overwhelming sadness makes me feel all choked up, a difficult person is a pain in the neck.  These are all learned reactions to emotion.  Its what our body was taught to do during stressful times.

So..how can we become emotionally healthy?  First you should map your emotions and find out how you react.  More then likely you will see that your reaction is a learned reaction.  Once you have identified your emotions and your reactions, you can then deal with the past and get beyond it and put into place new ways of dealing with the stresses of life.

It may take courage and faith to examine your own life, to face the past with kindness and gentleness for the person you have been and the people who have caused you pain, and to support the person you feel yourself becoming. Healing your past emotional experience helps create a joyful, healthy present moment and opens the doors to the life you want for yourself.

Once you move on from the past and start living in the moment your emotional health gets better and better.  You will see a change in yourself and those around you.  

Many people use different types of relaxations techniques such as yoga or taking a walk.  Do whatever suits you to diminish the stresses in your life.   When you become emotionally healthy, your chances of becoming physically healthy increase drastically and you are on your way to a NEW YOU!!!

Did you know that your thoughts are in your control, and they can be very powerful!  

Positive thoughts can help to promote healthy behaviors.  It's simple really. If you believe you can take 10,000 steps a day, you will be more likely to take an extra walk to meet your goal!!

Remember what we discussed last time around????   GET UP OFF THAT COUCH!  

Remember the famous children's book "The Little Engine that Could"? The theme, with its chant, "I think I can, I think I can," helped the small train make it up the hill. The book's message is as true today as it was when it was first published in 1930. If you set your mind to something, you can do it.  Be that little engine....tell yourself "YOU CAN DO IT!!"

But remember...the reverse can also be true....

Your thoughts can be defeating. "I'm already overweight, so it doesn't matter if I eat a second piece of cake." Or, "I only have 10 minutes. It's not enough time to walk." Negative thoughts, often called negative self-talk, may sabotage your good intentions.

You have the power to change the way you think.  So start today!  

Studies have measured the success of positive-thinkers and found that those who think they can lose weight, or increase their physical activity, do! These people are more successful than people with less faith in themselves. The confidence you have in performing a certain behavior is called self-efficacy; and self-efficacy is a key in successful behavior change.

Like the "Little Engine", sometimes you need an extra push. There will be days when you don't floss, slip from eating right, or lose your temper. Small setbacks are normal. Learn from your past success and failures. Think about what sets you off course. Maybe it was the business travel that hurt your nutritional plan and exercise habits. Or maybe it was the looming deadlines and tight back-to-back appointments you had last week.

Take a minute to consider how you might have handled the situation differently. Maybe you could have shared a dish with a colleague at the business dinner or skipped the cocktail hour and the dessert tray. Don't dwell on the past. Move on and learn, so next time you will make healthier choices toward positive change.

How to Stay Positive

Positive thinkers admit when they feel frustrated or depressed. They don't ignore it. But they also don't blame themselves. Instead, they try to understand the negative thoughts and feelings and counter them with more positive ones.

So how do you stay positive, maintain momentum and sustain healthy behaviors? Here are some tips:

• Look for a good role model. There is always someone who seems to be doing just what you want to be doing. Maybe they've scheduled exercise into their workday and switched from coffee to herbal tea. Learn from a successful friend, family member or colleague. Ask them how they keep healthy and follow in their footsteps.
• Try some positive self-talk and avoid negative-talk. Take a minute to give yourself an ego boost. Repeat some motivational words out loud or to yourself. Negative talk, "I can't do it," "I'm fat," is dangerous for your well-being and healthy goals. Try to avoid the negative self-talk before it harms you. Remind yourself that you deserve happiness and can make positive changes.
• Get support. Tell your friends and family about your healthy habits. It helps to have an encouraging network.
• Reward yourself. Give yourself a pat on the back for your healthy efforts. Take a nice bath, get a massage, and enjoy a new DVD or CD.
• Have a plan. Making a plan to exercise or eat healthy lunches with a friend can mean the difference of sticking with your goals or falling off track. If you've planned for an activity, you'll likely stick with it. You may even find that writing down your goals and steps to achieve them can help you stay on track. Take it day by day or week by week. The process of writing down your personal action plan is a good way to keep you honest and watch your progress or pitfalls.

Last week we talked about fatigue.  I mentioned that one way to beat fatigue is exercise.  Well,  here are a few facts that may help you GET UP OFF THAT COUCH!!

1.   A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

2.  Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn't it time to work 1-hour walks into your busy lifestyle?

3.  Walking can also transform your health. Experts now say that taking roughly 10,000 steps per day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound overwhelming? A little perspective: It translates into 4.5 to 5 miles, or one hour of rapid walking. Still sound like a lot? Try breaking it into shorter bits: three 20-minute errands on foot, one breezy 30-minute walk before breakfast and another after dinner. Or simply commit to getting up once an hour, every hour throughout your day and moving for five minutes.

However you break down the steps, there's only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you'll burn 300 to 500 additional calories. Keep that up for 10 days and you'll lose a pound. Keep it up for a year and you'll be 35 pounds lighter -- without a minute of dieting.

Do you really have time for a walking workout? Absolutely -- you just need to find a routine that fits into your already superfried schedule.  I know you can do it!!!!!

So...here is your homework....START WALKING!!!  Each week I would like you to check in with me and tell me how you feel now that you are walking!   

Well, you know what your energy busters are...would you like to know how to fix the problem???  

One thing that is crucial to fixing this problem is breakfast.  Eating a good wholesome breakfast that contains some protein is crucial. It helps normalize blood sugar levels and provides your body with the fuel it needs early in the day. Muncing on healthy snacks -- like fruit, nuts, or yogurt, not candy or chips -- throughout the day can also help boost energy levels. Forget the processed foods, which tend to contain refined carbohydrates that set your body on an energy roller coaster. Instead, choose whole foods like fruit, vegetables, whole grains, beans, eggs, and lean fish and poultry. Foods that are rich in antioxidants and other phytonutrients, such as berries, green tea, and cocoa, can also boost energy.

OTHER FATIGUE FIXERS:

1.  SUPPLEMENTS:  To help normalize energy and prevent deficiencies, take a good multivitamin-multimineral supplement that contains all the B vitamins as well as a calcium/magnesium/vitamin D supplement with at least 400 mg of magnesium and 1,000 IU of vitamin D.

2.  NUTRITION:  Cut out processed foods.  Eat a good breakfast that contains protein.  Eat plenty of fruits and veggies to minimize the sugar roller coaster.  

3.  MANAGE STRESS:  It is impossible to eliminate all stress from our lives, but you can manage your stresses.  DO NOT turn to alcohol or other addictive drugs.  There are so many stress relieving techniques out there like exercise, yoga, meditation that not only will destress you but also help you get in shape.  If you want more information on this...just ask...I will help you.

4.  REDUCE CAFFEINE INTAKE:  Although we all love that cup of coffee in the morning or that cup of tea in the afternoon,caffeine boosts energy by stimulating the central nervous system and increasing the heart rate and blood pressure. But this pick-me-up can also let you down.

5.  START BREATHING...REALLY!:   

When you're stressed or anxious, you breathe more shallowly. This can set up a downward energy spiral: If you're not breathing properly, you're not ferrying enough oxygen to your tissues, and that oxygen deficiency impairs energy metabolism. Shallow breathing also allows toxic metabolic waste to build up in your cells, he explains, making you feel sluggish and ill. So...take deep breaths through out the day...in through your nose and out through your mouth....now thats just to easy not to do!

6.  EXERCISE:   Okay...I know you know I was going to say this...but really...When you're feeling drained, hopping on a treadmill, picking up a pair of dumbbells, or stretching your limbs into Downward Dog may be the last thing you want to do. Yet you need to expend energy to get more of it. That's because regular physical activity not only improves your mood and helps you sleep better, it can increase both the number of your mitochondria and how efficiently they work.  Start off small and gradually work your way to better energy. 50 minutes of walking per day (doesnt have to be all at once) will boost your energy levels and you mood...and heavens what it does for your waist line!

7.  SLEEP:  And last but certainly not least...get enough sleep!  

Feeling energetic "means having the vitality to do the things you want to do.  That vitality isn't just a state of mind -- it's a physical condition. Each of our cells contains hundreds of mitochondria, tiny "power plants" that combine the oxygen we breathe with the food we eat and then burn the combination to create energy. We know this process as metabolism. How energetic we feel largely depends on how well our mitochondria are functioning.  The question is how do we keep our mitochondria in good working condition?  Well, they need quality fuel: a wholesome, varied diet, restorative sleep, and plenty of oxygen from regular exercise.

Did you all make a food diary for your first assignment as I asked.........I did...here is what it looked like:

1.  Energy bar with protein

2.  Hand full of jelly beans

3.  Healthy salad with salad dressing, a chicken patty with no bread

4.  A very small piece of chocolate

5.  Another very small piece of chocolate...oh and some jelly beans

6.  and now I need something salty....a handfull of pretzels...after all they have no fat

7.  Now Dinner for the boys and Mark....Meat, potatoes, veggies oh...and a hand ful of jelly beans while I am cooking!!!

So as you see, we often sabotage it with "counterfeit energy" -- stimulants like caffeine and processed sugars like jelly beans or chocolate or even that pretzel that we think give us more pep but only drain our energy in the long run.

Now...here is your assignment for a week.....I want you to visualize each of those energy snappers as the most disgusting food you have ever eaten.  Everytime you need a bit of a kick and reach for an energy snapper.....think of that disgusting food.....then I want you to take a very deep breath and imagine yourself in the most pleasant place you have ever been...and if you cannot think of one then make one up....do this for a week....and email your thoughts to me each day!!!!! 

We all had a fantastic time listening to Tom Martinelli and  his presentation of "The New You Begins Within".  I hope you all reflect on that webinar often.  Visit Toms site as well. 

 So..The new you begins within.  Not only mentally, but physically as well.  Did you know that we sabotage ourselves daily?  

 Have a look at what you eat and when you eat.  Start making a list and do this for one week.  Write what you have for breakfast, snacks, lunch, dinner etc.  Include the fluids you have as well.  In one week I will give you a lesson on eating to get your energy back and show you where you may be going wrong in your own diet. So............stay tuned!!!!!

WHEN YOU THINK THAT YOU CAN'T DO IT.....PLEASE REMEMBER THIS VIDEO.....I BELIEVE IN YOU 

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