Tag Archives: Wellness

One Woman’s Path to Wellness Through Integrative Nutrition

juice

For most if not all of human history, people have recognized the importance of nutrition in healthy living. What we put into our bodies has a clear effect on how feel, how we look, and ultimately how healthy we are. However, while this has always been apparent, we face unique challenges today. We’ve developed and created so many different foods, drinks, supplements, etc. that in ways it’s more difficult than ever before to figure out what’s truly healthy.

Fortunately, along with a more complicated diet, the modern era has introduced social tools that help those spreading strong nutritional strategies and values to reach wider audiences. For this reason, even though nutrition has long been emphasized among the health-conscious, the 21st century has begun to feel like the most nutritionally focused era in history.

Some of this is because of the prevalence of independent nutrition blogs and fad diets across the Internet, some of which make it big for a short time. But for the most part, it’s due to the rise of professional health and nutrition coaches, which is something the Intent Blog covered a few years ago in the article The Coming of the Health Coach Revolution.

In this article I wanted to take a more in-depth look at what it means to be a professional health coach, and what a thorough nutritional education can allow such a person to accomplish. In doing some research, I came across the success story of Jil Larsen, a paralegal-turned-small business owner who opened the Magic Mix Juicery in New York City. Continue reading

Shift Happens! Monday Motivation from Dr. Molly

Shifts are always occurring. Transition can be overwhelming.
Watch here to find out how to best move through life when ‘shift happens!’

Check out more of Dr. Molly’s videos on Youtube or visit her website for more information about coaching, wellness and caring for your whole self.

Wheat No More

wheat-shutterstock

Nutritionists first suggested avoiding foods with gluten when it started to become known that they were harmful to people with Celiac disease. Indeed, medical researchers discovered that when glutens are ingested, this serious autoimmune disorder, affecting the small intestine, causes the body to mount an immune response that can trigger such side effects as unexplained iron-deficiency anemia, fatigue, bone or joint pain, arthritis, osteoporosis, depression or anxiety and migraines, to name a few.

From that dietary acorn a giant oak of abstinence has grown. For some, it’s due to the fact that non-Celiac disease sufferers have milder but still unpleasant reactions to glutens. Call them gluten-sensitive, if you will. However, a greater and greater number of people also don’t eat anything containing gluten and it has nothing to do with a medical condition. They claim that by avoiding this latest “don’t-eat-du jour,” pain, skin rashes, acne, anxiety and depression, are said to magically disappear. And in their place is increased weight loss and energy, even happiness. Continue reading

Smartphone Apps: Can They Help Health Intentions?

logo-small

In the never ending quest to reach that ultimate pinnacle of what I feel is my utmost best health and fitness, I’ve tried many different foods and workouts. As with almost everything else in life, smartphones are quickly becoming the first line of defense against slipping back into old habits, and I wondered if this technology could be my answer to improving my health without allowing the goal of treating my body better to seem too large or general to accomplish. We’ve all heard the phrase “there’s an app for that” but really, almost anything health related has an app. A quick scan of the  iTunes App store boasted thousands of medical apps ranging from an encyclopedia of medicinal herbs, to a baby heartbeat monitor for pregnant women to use on their growing bundles of joy.

 

In the beginning stages of my research, I noticed that even the medical community is getting in on the game, using some very specialized apps which have allowed doctors to quickly and efficiently diagnose and treat a variety of conditions. At first I was leery, since according to the health tech industry blog HealthITjobs.com, users should always consider carefully what information they’re inputting into apps: “There are real concerns with regards to privacy and HIPPA compliance within this new wave of health related apps. Most of these apps are not regulated by the government for safety or security so right now the responsibility lies in the hands of the app developers. On the flip side, these apps are empowering individuals to take control of their own health and enabling healthcare providers to make better decisions with more data.”

Continue reading

Exercise for Joy, Energy, and Happiness

woman-and-scale-shutterstock1Every year I set the same resolutions – lose 15 pounds, cut out refined sugar, meditate daily, exercise 5 times a week – resolutions that seem like nostalgic wishes by mid February. This year I set the intent I am living with the intent to feel energetic, creative, joyful, centered and inspired

And, while I am making a commitment to work out more often and eat more mindfully, I am committing to physical activities that make me feel connected spiritually and full emotionally rather than torturing myself just to shed pounds.

I am discovering a love of yoga (believe it or not, I am not a yogi – read about it here!) through a group class I am doing with other mom friends.  Historically, yoga has been a struggle for me as I have felt like I am “bad” at it.  But this year I am approaching it differently – inspired, as I often am, by the guiding philosophy of my good friend Tara Stiles.

Tara and I recently hosted a SCLA event in San Francisco and as I watched Tara twist and turn in amazing ways to hip hop music during our event, I noticed the intention to find joy, creativity, and challenge by those in her class. Tara’s approach to yoga made it fun, rich and fulfilling for all those in the class, even if they couldn’t keep up with her!

In an interview I did with Tara last year, she talked about the joy she discovered in yoga:  “(As a dancer), everything has to be perfect or you’re not completing the movement. That’s what was so exciting about yoga. You’re going to your own limit and finding the ease in that moment.  From a mental, spiritual and emotional aspect it was definitely key. I was like, ‘I have to do this forever!’”

What I am enjoying about my own weekly yoga class is that I can do it at my own pace.  And its social!  I have as much fun chatting with the other mom friends as I do stretching and breathing. We’ve always been big supporters of yoga here on Intent and encourage all of you to give it a try if you’re looking for a practice that not only works you out but also helps you connect to your body through your mind and spirit.

I’ve also been on a few hikes on the lovely trails here in Santa Monica where I live, not checking my phone for emails, and walking in silence noticing the beauty of nature. 

And, this weekend I plan to start running on the beach again – one of the most emotionally healing things I have done in the past. For my 40th birthday, I ran a half marathon and found a love for running because of how it made me feel emotionally. Working out with an activity that makes you feel happy and better about yourself is much healthier than doing something you hate because it’ll trim fat.

Hopefully my strategy of living with intent this year will help me realize some of the changes I am seeking in my life more effortlessly and with lasting impact.  And more importantly, because I am having fun, feeling connected and inspired, I am anticipating my physical time, rather than feeling burdened by it. This will keep me motivated to stay on the path to healthier living!

Like Mallika’s blog? Support these similar intents on Intent.com!

intent yoga

intent - exercise

Rebuild Your Life After a Crisis

When your life as you know it falls apart, it is a great blessing. Give thanks.

In that moment realize that your life is actually falling together even though you might not see it. If your life falls apart then you are ready for something bigger. It falls apart because it was too small for who you are becoming. It falls apart because there is something more that is seeking to express itself in and as your life. It falls apart because what you were living is no longer in alignment with who you are. It falls apart because life is letting you know that perhaps you have gotten too comfortable where you’re at and need to grow to the next level.

Life is change. Life is growth. Life is a cycle of Creation-Life-Destruction. Every birth is another form of death. And every death is another form of birth. Often when things fall apart we become afraid, we panic, we resist and fight life. We hold on to what we know, even though it no longer works or serves us. This only keeps you stuck.

Holding on to the old will not bring what is new. Resisting what is new will not transform or change what is old. When life falls apart you can resist or fight, which ultimately only leads to suffering and struggle. So, what do you do when your life as you know it falls apart?

Simply, LET GO!

Perhaps it’s a relationship, job, or a house. Let Go! And Trust.

Trust that what no longer remains in your life is no longer meant to be there. And that the Universe is just making room for what is more in alignment with your highest good. When things fall apart the Universe is trying to make space for something greater. When life as you know it stops working and falls apart this is the moment to let go of your ego, as it can only take you so far. This is the moment to let go of your ego’s attachment of how your life should be, and surrender. In every crisis is an opportunity to let go of what is inauthentic and live with more integrity. In every breakdown is the blessing of a breakthrough. In every challenging situation is the gift to help your soul evolve and become who you were really meant to be. So if your life as you know it is falling apart give thanks and…LET GO!

***

 If you are ready to experience freedom and live your true life purpose then join me on www.boundlessblissbali.com

How Awareness and Positivity Will Lead You to Lasting Wellness

photo remix: Yoga woman on exercise ball - flickr_enthusiast_rocks_Nilmarie_Yoga-001Whenever you start a new diet or weight loss program there is one important question to ask yourself: why? Don’t stop yourself at the simple answer “Oh, I want to lose a few pounds to fit in those new jeans” or “I don’t want to feel self-conscious in a bathing suit.” Dig deeper. Many people begin the journey to permanent weight loss and overall wellness because they feel that being healthier will make them happier. While being healthier does give you more energy and confidence, you can’t expect it to cure all of your unhappiness. In fact, in Deepak Chopra’s new book “What Are You Hungry For?” he argues that tending to your personal and emotional wellbeing as you begin your weight loss program is absolutely key to making the changes stick.

While no one can claim to be happy constantly, Deepak advocates that being in tune and aware of your body and emotional state allows you to better fill its needs. “It’s an infallible kind of radar,” Deepak says, “Awareness allows you to sort out what you’re doing, how you feel, what you fear, hope and wish for – indeed everything in your life.”

You are living an unaware life when you unconsciously follow habits and rote behavior without question. Do you often let others take charge of your life or feel emotionally trapped by those around you? Isolating yourself and cutting off your connections to close friends and family can be another sign that you are out of tune with your body and need to increase your awareness to make permanent change.

You can help gain awareness by including a yoga practice or meditation in your diet and exercise plan. “Peaceful practices such as yoga or meditation to help build a refreshed sense of self,” explains Sports Club/LA nutritionist Karen Sherwood. “This is the glue that seals in the new lifestyle as the body begins to change physically, resulting in a new stream of motivation.

Being aware and working to keep a positive attitude will inevitably help keep you motivated as you progress towards your goal, and push you over hurdles or plateaus you reach along the way.

“Making any change is very emotional, so if you are starting this change from a negative, pessimistic place or allow yourself to go to that negative place, you won’t succeed.” Ginger Mallory of Sports Club/LA says. “However, if you vow to remain positive no matter what challenges may come with making this change, you will succeed! Your state of mind going into this will absolutely make or break you.”

But how do you find that awareness and keep that positive attitude? If you feel yourself slipping try these tips from Deepak.

  • Remember that you are both loved and loveable
  • Appreciate where you are – Even if you are just starting out, recognize the power in making the decision to make a change versus where you were before you took the first step.
  • Feel good about who you are – You are more than your shape or waist size. Remember that you are a worthy person and this process is only to make you healthier, not to change you in any way because you’re amazing the way you are.
  • Maintain loving and supportive relationships – Support will be key in this process. Stay close to those who inspire you, push you to be better and support you on the days when you can’t get to that place of positivity by yourself. Let them help hold you up.
  • Experience a deeper connection with a higher form of love – It doesn’t mean you have to prescribe to any specific religion, but connecting with a force or faith bigger than yourself can help you channel frustrations and negative feelings that arise out of your system. It can help buoy you during this transition and be another force to propel you forward.

This blog is part of our “What Are You Hungry For?” series with Sports Club/LA and to celebrate the release of Deepak Chopra’s latest book. Find out how you can win a copy of your own here and tell us what you are hungry for in the comments below. If you don’t want to wait for the give away you can purchase a copy of Deepak’s book today. 

photo by: adria.richards

Master Purity Energy and Balance to Achieve Total Wellness

balanceTo lose weight you need two major components – weight loss and nutrition, but how do you create a program that lasts? In Deepak Chopra’s latest book “What Are You Hungry For?” he explains that to really make that life change you have to use weight loss and nutrition with the three tenants of purity, energy and balance.

How does that work? In part one of the book Deepak lays out the three tenants and the tips you need to bring them into your life to maintain your new healthy lifestyle.

Purity

“Eliminating toxins awakens in the body’s capacity for renewal and returning to a natural balance. Toxins need to be eliminated from the body, mind, and soul,” Deepak says. While there are several toxins that can invade your life, let’s start with food. Here are a few tips to purify your diet.

  • Throw out old, stale food.
  • Minimized processed foods
  • Keep fruits and vegetables as fresh as possible when storing
  • Prefer whole grains and natural sweeteners
  • Eliminate hydrogenated and trans fats
  • Buy organic produce (if affordable)
  • Favor deeply green vegetables like spinach and kale, and the rest of the of cabbage family

Juice cleanses have become an all-too popular trend when trying to purify your body of toxins. While cleanses can help you purify your system, you have to be careful not to overdo it or deplete your body of necessary nutrients.

“Short-term cleanses and fasts do not help us have a healthy, detoxified life. Those extreme shifts from very unhealthy to very healthy (for a very short time) only teach us to be extreme. I believe in a longer-term cleanse of at least 6-8 weeks, which is enough time to truly cleanse and discover what your body feels like in a pure state,” says Sports Club/LA nutritionist Ginger Mallory.  “After really learning about your body during this time, you can gradually reintroduce some items back into your diet, observe how those items make you feel, and then make an informed decision about whether you’d like to keep these items in your diet or in what proportions.”

You should know that purifying the body takes time, and that it can’t all be done at once. If you approach your life change as a beginning process then it is much more likely to become a permanent state of mind.

As fellow nutritionist Karen Sherwood says, “Taking baby steps and ‘leaning’ into a new way of being is key. This enables us to pave a new foundation and build from there. It must begin with nutrition, and include an active life-style with focus on self-care, rest, and stress management. When all of these wheels are working in harmony, the body and its relationship to food and the outside world begins to make sustainable change.”

Energy

Once you have purified your body and life of toxins then you can begin to change why you eat food. Food is the beginning nourishing source for our bodies and if we eat correctly then it energizes the body without making us feel stuffed or lethargic. Deepak prescribes the following tips for crafting a diet that boosts your overall energy.

  • Eat less when you are inactive
  • Eat only until you are nicely satisfied and no more
  • Choose lighter and more easily digested food
  • Avoid animal based fats and refined sugar
  • Make your food colorful and pleasing to the eye
  • Satisfy as many of the senses as possible including taste, smell and texture.

Eating specifics type of food can also increase your energy. “I like a combination of a complex carbohydrate, a lean protein, and a bit of healthy fat at every meal. This assures an even balance of blood sugar, when eating every 3-4 hours or so,” advises Karen Sherwood, “In addition to keeping this balance of macronutrients, consuming what I like to call, “power foods” helps support every system of the body. Specific foods I love for energy include chia seeds, maca powder, whey protein, spirulina, and coconut products. I have all of my active clients and athletes consume these super foods on a daily basis in the form of a smoothie.”

Balance

It is great to research and take on all the new tips, but the most important key to maintaining a healthy lifestyle is balance. When you take all of your new habits and form them into a routine that fits your life and schedule you can make your body in the way that works best for your needs. To create balance Deepak offers the following pointers.

  • Eat when you are in a satisfied state
  • Consume a variety of fresh foods
  • Make sure you are taking care of the basics like drinking enough water and getting enough sleep
  • Eat at regular hours with balanced intervals in-between
  • Vary your calorie intake to balance your activity level

Balance is the key factor why fad diets have such varying results for different people – it is the same exact instructions for everyone, no matter what their current lifestyle or schedule is. By using these tips you can use all the wellness tips and research you do to best apply them to your life, and when you have a balanced plan that is custom built for what you want your body to do you are more likely to succeed, not just in losing weight but in achieving total wellness.

***

This blog is part of our “What Are You Hungry For?” series with Sports Club LA and to celebrate the release of Deepak Chopra’s latest book. Find out how you can win a copy of your own here and tell us what you are hungry for in the comments below. If you don’t want to wait for the give away you can purchase a copy of Deepak’s book today. 

What Are You Hungry For: 7 Tips to Get (and Stay) Healthy

oc-nutrition-weight-loss-food-fact-3-1By Dr. Sue G. Decotiis

Running a specialist center for medical weight loss, each day I see patients who have struggled for a long time with failed attempts at losing weight. And without a doubt, hunger has been their biggest obstacle.

Although calorie restriction is necessary for weight loss, extreme and constant hunger shouldn’t be a side effect. Experiencing this type of hunger means that the body is not functioning optimally, and that you are not eating the nutrient-dense foods needed to get through the day.

Often, other issues like fluctuating blood sugar or hormonal imbalances like poor thyroid function, alongside nutritional deficiencies, are preventing your body from running properly. This can lead to a range of symptoms, including extreme hunger.

If you have struggled with hunger and want to make a new intention to lose weight and improve your health, here are some simple steps to get you on the right track.

1) Ask some key questions

Look at yourself in the mirror and ask yourself “How do I feel?” Consider how you feel today, this week and longer term. Then ask yourself, “Do I like what I see?”

If the answers to these questions are negative, it’s probably time to consider how you can improve the way you look and feel.

2) Assess the facts         

If you want to deal with your hunger and lose weight, it’s important to equip yourself with some essential basic data. First, find out what your body fat percentage is, and where the fat is located – hips and thighs? Abdomen?

Also find out your BMR or basal metabolic rate, which indicates how many calories your body naturally uses each day.

Your doctor can help with these assessments and tell you exactly how much fat you have in your body at present. Tracking body fat is essential to assessing progress in both weight loss and health improvement. Be sure to get a complete assessment – BMI alone is not an accurate measure of health, as it is just a ratio of your weight and height.

3) Consider Appetite

Hunger is a normal physiological response when your body has not been given fuel for a while. But experiencing constant hunger and cravings — even shortly after eating — can be a sign that your body is not functioning optimally. That’s why it’s wise to see your doctor if hunger is a real problem for you.

Control of appetite is essential for effective weight loss but there is good new for those who struggle with it. There are now many FDA-approved medications that were not available even a few years ago which can make a real difference.

I use these medications with my patients in conjunction with a healthy eating plan and physical activity, tailored to the individual’s needs. Remember, consuming nutrient-dense foods is important to how you feel, how your body is functioning and how your appetite is controlled.

4) Diet and eating plan

For weight loss success and weight maintenance, calories must be controlled. However, it is not just a question of reducing the number of calories. Instead, close attention must be paid to the balance of carbohydrates, protein and fat in specific grams. A doctor and dietitian can help you with this.

Ideally, you should have an eating plan customized to your own metabolism and specific needs. This means a plan based on your metabolic rate, body fat percentage, and muscle percentage, which are used to determine the amount of calories, protein and carbohydrates your body needs to run properly. A tailored plan like this will help control hunger and appetite, setting you on the path for success.

Once the plan is set, progress can be tracked on a Body Composition Scale to ensure fat is being lost and muscle is maintained.  

5) Physical Activity         

Physical activity revs up your metabolism, burns calories and strengthens your muscles, making it essential not only for weight loss, but especially for weight maintenance. This is why I always prescribe my patients key exercises to help them achieve – and maintain – their weight loss goals.

That’s why it’s important to track not just overall weight, but body fat and muscle percentage. Patients who maintain muscle mass throughout the weight loss process have higher success rates in keeping the weight off and staying healthy.

6) Nutritional support

Nutritional support in the form of pharmaceutical grade vitamins and supplements are also key to my patients’ success. These high quality products are more effective than over-the-counter products, which can often be cheap imitators.

I recommend a multivitamin, fish oil and probiotic to all patients, as well as adding tailored formulas depending on individual needs. This is dependent on age, medical and nutritional status, health history and possible allergies.

One of the most popular and most effective supplements I use is the Slim Plex supplement, which contains Green Tea Leaf Extract in addition to other herbs and vitamins.

7) Maintenance

The most important thing to realize about weight loss maintenance is that you may gain a few pounds back. The key is regular follow-up with your doctor and understanding that this requires lifelong management. Weight loss is not just following a “diet” and going back to old habits once you reach your goal weight.

To keep yourself on track, always keep healthy foods on hand, continue to schedule time for physical activity, be aware of external stressors and try to stay in tune with your body. If you don’t feel well or it seems that your body is not functioning as it used to, consult your doctor!

The key to our patients’ success is the multifaceted approach we take in treating them and helping them achieve their goals. Oftentimes weight control is not just a matter of “calories in versus calories out”. It’s about getting to the bottom of what’s going on in the person’s body, especially when it comes to hunger and appetite.

***

 Dr. Sue G. Decotiis has over 20 years experience helping women with complex weight issues. 

This blog is part of our “What Are You Hungry For?” series with Sports Club LA and to celebrate the release of Deepak Chopra’s latest book. Find out how you can win a copy of your own here and tell us what you are hungry for in the comments below. If you don’t want to wait for the give away you can purchase a copy of Deepak’s book today. 

Related Posts Plugin for WordPress, Blogger...