I feel bad, what could be wrong? Is this a question you’ve asked yourself in the past or recently? What if you turned it around and asked instead: I feel bad, what can I do to feel good? Or perhaps asked this instead: I feel great, what can I do to keep feeling this way?

When you focus on the words you speak, this creates a transformative experience for your inner and outer realities. Words have power. When you change your words by being responsible for them and do this on a daily basis, you create a new strong habit for your body, mind, and spirit.

Is it easy. no, but it can be done. If you don’t want to think some things, then don’t say them or turn them around and speak them in a way that serves others purposefully. We don’t have to say everything we think. Some things are better left unspoken.

One fun way to begin is to put $3 in a bowl every time you speak without being mindfully aware that your words are not serving others or yourself. At the end of a month donate this money to a charity of your choice..Watch the results and your own life transform. And know that the charity will be appreciative of your kindness. A total win-win.

How would you change the words? What would you say differently?

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Maybe you just don’t know what kind or type of exercise would benefit you or that you would enjoy doing. If you’re someone who always goes the gym or works out at home that’s great. Many people don’t do very much in the way of exercise especially when they haven’t done it in years.

First, it’s really important to do some form of stretching and warming up. The risk of injury without stretching and warming up are quite high. Also, you won’t be able to work out as hard if you’re not properly warmed up beforehand.

Start by stretching your entire body for 3-5 minutes. Then if you have a treadmill or stationary bike you can exercise at a moderate pace for 7 minutes. If you don’t have a treadmill or stationary bike, you can walk briskly in your neighborhood, in a park, inside your house. And remember to walk up and down stairs too. And do vary your pace as well. Start walking slowly and increase to briskly, then walk slower again.

Design an easy to follow routine that helps you to stick with it. Start with fun exercises that you know you will do. Here’s an easy way to exercise that really works:

Tabata:

Exercise for 20 seconds doing a fun exercise that you like to do. Rest for 10 seconds. Repeat and rinse. You can do this for just 4 minutes/day or increase to 8 minutes/day. You’ll be pleasantly surprised at how well you feel, how much more energy you have, how much weight you’re losing, and how much fun you’re having once you begin doing this on a regular basis.

Workout Music

Another way you can mix things up is with different kinds of workout music. The kind of music you play during a workout can have a big impact on your workout experience.

Benefits of Exercise:

• Did you know that working out on your lunch break can boost your productivity for up to 3 hours following a workout?
• Endorphins increase with as little as 20 minutes of exercise.
• Exercise increases feelings of serenity and hopefulness
• Exercise increase antibody production. Antibodies are special proteins produced by the immune system to help fight viruses, bacteria, and diseases.
• Exercise lowers stress levels which triggers the release of GABA, a calming neurotransmitter. Frequent boosts of GABA builds immunity to stress, enhancing your ability to take on life’s challenges.

Are you ready to start a new habit of exercise for your overall health and longevity?

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Eating healthy does start with a decision. Preparation and planning are important. You might consider getting a journal to record what and when you’re eating and what might be triggering your emotional eating habits. Writing it down always helps and then you can check back to record your progress.

• Plan your meals in advance. This helps you know ahead of time what you’re going to be eating for the week and saves you money to avoid shopping splurges.

• Think before buying processed foods, that is anything that comes in a box and a bag which has a list of non readable ingredients with the top ingredients being refined sugar, unhealthy fats/oils such as canola and soybean oil, and salt. I recommend Himalayan Pink Sea Salt which includes important minerals.

• Use smaller plates and use one dish meals. You can have a salad on the side or have the salad for the main one dish meal. An example for a one dish meal would be some protein, veggies, and whole ancient grains. You can mix and match.

• Drink an 8 ounce glass of room temperature water 15 minutes before you eat. Our bodies are composed of about 80% water and water is a necessity for life. After you finish eating, you will find that you are full. The water doesn’t allow for over eating.

• Eat slowly and chew well. Many people don’t realize that chewing is a big part of digestion. If you chew quickly, your brain doesn’t register that you’re full.

• Avoid eating for emotional reasons. When you feel sad or upset start moving. Do some form of exercise which will stimulate the feel-good neurotransmitters, specifically dopamine and serotonin, which elevates your mood.

• Purchase a good Healthy Food Cookbook to give you more ideas for meals.

These 7 tips will get you moving in the right direction toward your health journey. For more health tips please visit: www.facebook.com/wisdomfromthewell and sign up for my teleclass on Brain Health, Thursday, March 28th at 4:00 pm PST/ 7:00 pm EST.  Here is the URL to register:

http://www.anymeeting.com/PIID=E954DD83824C3E

Ancient whole grains (some as old as 5,000 years) have long been staples of bulk bins at health food stores. Their interesting flavors and textures have inspired both chefs and home cooks to experiment. Because they managed to evade the industrial takeover of modern crops such as wheat, corn, and rice, they have retained their unique qualities, intact, high in fiber, and protein. None of the nutritional benefits have been lost or have to be enriched.

Ancient whole grains have many health benefits:

• They are important dietary sources of water soluble, fat soluble, and insoluble antioxidants.
• They are rich sources of lignans, which are chemical compounds found in plants, particularly flaxseeds. Lignans are excellent scavengers of free radicals.
• Whole grains improve insulin sensitivity by lowering the glycemic index of the food while increasing its content fiber, magnesium, and vitamin E.

Some are plump and creamy, others lean and laced with smoke from a wood burning fire. They’re just right for adding to brothy soups and salads that don’t quite satisfy. They make great stuffing for meat dishes and can easily replace rice in risottos or puddings.

Best of all, they’re easy to cook so preparation is a breeze.

Consider eating whole ancient grains every day or at least twice a week.

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What would be considered a reasonably healthy amount of corn, soy, and wheat in your diet? Based on hundreds and thousands of years of human history and what the natural diet of our cave hunter/gatherers ate (indicating what our digestive systems are still programmed to digest most effectively), this would probably be in the range of 1% – 4% maximum of our total calories from corn, soy, and wheat.

Considering that modern adults are eating 67% of their total calories from corn, soy, and wheat you can see why there is massive problems in our health and our weight.

It’s not a surprise that we have so many intolerances and allergies, specifically to soy and wheat (and gluten intolerance). Our digestive system was never meant to consume these foods in massively high quantities.

And please note that these high levels of consumption of corn, soy, and wheat are a relatively new concept that were created from the economics of the multi-billion dollar corn, soy, and wheat industries. It was about their money, not our health.

Some of the derivatives of corn, soy, and wheat are the food additives such as:

High fructose corn syrup
Corn oil
Soybean oil ( hydrogenated or refined)
Refined wheat flour
Hundreds of other additives such as maltodextrin, corn or wheat starch, soy lecithin, mono and diglycerides, plus more.

Does this surprise you? Consider how many soda, soft drinks, or other sweetened drinks (loaded with HFCS) that the average adult drinks daily – this is a huge amount of calories from just one derivative – corn. Even salad dressings, catsup, breads, and hundreds of other foods contain loads of belly-fattening HFCS.

And what about processed foods that are either fried in soybean or corn oil? And even if the foods are not fried in these oils, these oils are additives to almost every processed food – chips, candies, pies, cakes, salad dressings, corn chips, tomato sauce, burrito wraps, breaded chicken and the list goes on. This is too many calories from these two soy and corn derivatives. And both of them are extremely unhealthy!

We’re not done yet. Think about how much breads, cereals, pastas, muffins, and other highly processed wheat products that most people consume each day. Again, this is loads of unhealthy, blood sugar spiking, nutrient poor calories that more than half the population has some degree of intolerance to anyway.

And it gets even worse.

Not only are we eating 67% or more of our total calories from corn, soy, and wheat, but because of the economics involved (with cheap corn and soy), we are feeding most of the farm animals corn and soy now. And from a biochemical standpoint, there is way too much of these foods ending up in our bodies.

Our food supply is greatly messed up. But that’s for another post.

So why is it so unhealthy to eat massive amounts of corn, soy, and wheat?

There is a skewed ratio of Omega 6 to Omega 3 fatty acids. Our bodies require more of the Omega 3′s and the ratio is now 30:1 in favor of the Omega 6. The natural ratio of our ancestors was 1:1 or 2:1
There are problems with gluten intolerance (related to heavy wheat consumption) which is rampant in our society today.

Problems with weight gain, blood sugar swings, and reduced insulin sensitivity (and diagnoses of diabetes, pre-diabetes) due to excessive refined corn and wheat flours, as well as HFCS in our diet.

Soy and corn are the most genetically modified (GMO) crops which allow for more pesticides, and herbicides to be used which are usually estrogenic which can increase stubborn belly fat.

Soy products and derivative also contain phytoestrogens which help to create an environment in your body for fat storage, carcinogenic effects and other issues relating to men.

And the feeding of these ingredients to animals reduces the health and nutritional benefits of those animal products.

Your solution is to avoid as much as possible eating corn, soy, and wheat in food products, take control of your weight, and your health.

Refrain from buying processed foods. It all starts with your grocery shopping. Choose only ingredients such I recommend in my e Book on Kindle – vegetables, fruits, legumes (beans, peas, lentils), healthy fats, nuts, seeds, grass fed organic meats and eggs, wild caught fish, and whole grains – the ancient ones as in quinoa, buckwheat, millet.

Buy organic or pesticide/additive free as much as possible. Utilize the Shopping Guide in my e Book on Kindle.

Avoid buying store bought foods as in salad dressings. A sprinkle of lemon juice or homemade oil and vinegar, or hummus works great and tastes delicious.

Buy sauces made without HFCS as in tomato sauce. Better yet buy fresh organic tomatoes.
In place of oily corn chips, try veggies with guacamole, hummus or organic peanut butter.

Reduce your cereal consumption. Try oatmeal, steel cut oats, or oat bran for your cereal and control your blood sugar. Add a few nuts, some fruit, and almond milk.

In place of store bought breads, try homemade bread or firm breads like rye, pumpernickel.

When you eat out, ask what the ingredients are and be proactive.

Avoid buying or drinking any soda whether it be sugar sweetened or diet. Try water with a little lemon and stevia.

And most of all avoid sugar, except for the healthy sweeteners. Remember a little goes a long way. A piece of fruit with peanut butter makes a delicious snack in the evening.

As with all my advice, recommendation do what you know you will follow. For best result and to be proactive with your health, follow as many of the recommendations as possible. The choice is always yours.

For more great health tips, please visit my facebook page: www.facebook.com/wisdomfromthewell.
And sign up for my FREE Tipster. When you do, you will receive my “Three Mistakes Report” on why you’re gaining weight and what to do about it.

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Are you like I was, somewhat confused by the terms practicing lifestyle changes and anti-aging?

Many of you, myself included eat healthy, exercise, don’t smoke, and maybe have a glass of wine a day. We are practicing lifestyle changes. And this is extremely valuable health wise. But this is not anti-aging.

Antiaging is not simply reducing your risk for diseases associated with aging. Antiaging is altering the fundamental cause of aging., which is progressive degeneration. And this degeneration is caused by a decline in anabolic repair and accumulation of catabolic damage.

To slow the aging process, you restore your body’s ability to repair and heal itself

Are you repairing, rebuilding, and restoring the activity in your body or is your body heading towards or already in a degenerative state?

The good news is that you can alter the aging process. You can slow down and reverse degenerative processes. And there are many ways to get you started.

Consuming longevity Foods is one sure way to alter the aging process.

Are you aware that a major factor in longevity and therefore in the quality of your life is muscle mass? And research backs up this information.

Muscle mass is not controlled by you going to the gym to lift weights, but rather by your metabolism.

Metabolism is the speed at which your body breaks down your foods and turn them into energy. The faster you break down energy and use energy, the less likely you are to store calories as fat. In other words, the higher your metabolism, the less fat your body will naturally maintain.

Eat low glycemic index foods. The glycemic index is a grade for foods of how much it will spike your blood sugar. The higher the grade, the worse it is for your energy and metabolism.

If you want a high, stable metabolism, stick to low glycemic index foods. Keep it simple. Instead of having white potatoes, have red potatoes. Instead of always eating white rice, eat more whole grains like quinoa, buckwheat, and millet. Have fruits for snacks in place of pies or cakes. Add a salad to your meal instead of French fries. The list is endless.

Interested in receiving more health tips like this one, then please sign up for my Tipster – Vital Tips for Healthy Living on my facebook page: www.facebook.com/wisdomfromthewell and please share with your peeps.

Silence is Golden

I feel bad, what could be wrong? Is this a question you’ve asked yourself in the past or recently? What if you turned it around and asked instead: I feel bad, what can I do to feel good? Or perhaps asked this instead: I feel great, what can I do to keep feeling this way?

When you focus on the words you speak, this creates a transformative experience for your inner and outer realities. Words have power. When you change your words by being responsible for them and do this on a daily basis, you create a new strong habit for your body, mind, and spirit.

Is it easy. no, but it can be done. If you don’t want to think some things, then don’t say them or turn them around and speak them in a way that serves others purposefully. We don’t have to say everything we think. Some things are better left unspoken.

One fun way to begin is to put $3 in a bowl every time you speak without being mindfully aware that your words are not serving others or yourself. At the end of a month donate this money to a charity of your choice..Watch the results and your own life transform. And know that the charity will be appreciative of your kindness. A total win-win.

As always, I welcome your comments.

Okay so you have a new project to complete. Maybe it’s a new marketing campaign, a new video series or a program to get your health back on track. It doesn’t matter what the project is, but rather what’s happening now. You start getting those familiar doubts, misgivings, anxieties that are showing up to block your way.

Years ago when I first flew out to Oregon to begin a new chapter of my life, I knew I would have to drive in a bigger city and find my way around new surroundings, Perhaps this “project” isn’t daunting for you, however it was almost insurmountable for me. Yes I drove, but not in large cities by myself. My internal sense of direction sent me in the opposite direction and interstate highways were not my cup of tea. Now if there was someone else in the car, I could do it because my support system was in place.

I knew one person in Oregon whom I stayed with when I first flew out. She was unable to drive with me when I went on job interviews and looked for housing.

Having a positive nature with a pretty good attitude, I resolved to summon the courage within me to, as I used to say, “break down barriers”. I knew if I didn’t drive alone in the city, then I probably never would and that outcome would be unacceptable. I began to prepare myself for the project.

Pouring over the local maps, I practically memorized them. This was way before GPS and the internet as we know it today. I rented a car which in itself was monumental and set out. Did I get lost.? Yes! More than once. Did I panic? Most definitely, but only for a moment, because I knew I had to do something quickly and I had to be on time for my interview. Fortunately, there were always gas stations available.  And I found the friendliest people in Portland, OR;  people who didn’t hesitate to help. This made a huge difference for me as I knew I was in the right place.

Going deeper.

Let’s go deeper to find out what I referred to as “breaking down barriers”. These inner barriers are negative thoughts from our minds which want us to remain in our comfort zone and stay safe.

The best way to break through resistance is to see these negative thoughts as what they are – an illusion – they are not real. This doesn’t mean you won’t feel their dreaded trappings when you first begin to be bold. With practice and perseverance you will see them as they truly are – illusionary. And when you “break through the inner barrier” they disappear.

And as in every spiritual truth when one vanishes, another appears in its place. When resistance is no more, you’ll discover renewed energy, a support system, and everything you require to complete your project. Or said another way, you’ll be in the flow.

And yes, I do drive in the city now and sometimes still get lost. I consider it my opportunity to meet new people and see new places.

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Letting Go of Resistance

Have you ever heard yourself say, “Why do these things always happen to me?” or “I never want to feel like that again.” or “I can’t do this, it’s too complicated.”

I’ve heard myself say these things from time to time. For a while now, I’ve been catching myself in mid sentence fully aware of what I just uttered. Observing myself I take a deep breath letting out a pleasurable “haaa” sound. Just that action alone allows me to be truly in the moment. When I become “aware” of what I just uttered is when I can observe without judgement. “Awareness precedes action.”

Now I can create a new story – “Wonderful things always happen for me” or “I love the way I feel when my body, mind, and heart are in alignment” or “I can do this by collaboration with others.” And when I create a new story, my old story dissolves. It’s the idea of “when one door closes, another opens.” We just need to open the right door.

Eight plus years ago, my mental sharpness was drastically slowing down causing me to age more rapidly. I didn’t know at that time that inflammation was causing these issues in my body and that built up stress had caused my body to age more rapidly.

My profession had been teaching children with special needs. In working with these beautiful children and their families I had to think quickly and be fast on my feet.

A few years later after I changed professions, I noticed that my memory wasn’t as sharp as when I taught school. What I observed was that my brain was like a sieve with information going in and flowing right out. And my overall mood had changed as well. It was as if a different person was inhabiting my body taking control of my thoughts and my brain, causing foggy thinking, and mood swings Has this ever happened to you? I didn’t like what was happening to my body and I knew it was time to get some help.

Dr Daniel Amen, Brain Psychiatrist and author of the fascinating new book: “Use Your Brain to Change Your Age” writes that our brain can lose 85,000 brain cells a day if we don’t take really good care of it. That trend can be reversed by lifestyle changes, eating well, and taking premium quality nutritional supplements and super herbs.

Caveat: not all nutritional supplements are equal. As a Health and Wellness Educator I only recommend supplements from science based nutritional companies that utilize the highest form of quality control, and research and development

Here are some of the most effective nutritional supplements, plant extracts and super herbs that I’ve used which have made a remarkable difference for my brain health these last eight plus years.

Magnesium – a very critical Brain Booster which is needed for biochemical reactions in the body.. Most people today are not getting enough of this vital mineral. Eating nuts, seeds, whole grains, and beans will provide your body with magnesium as they are rich dietary sources.

Vitamin B-12 – Research shows that B12 protects both the heart and memory as we age’ ‘Protect’ is the key word. Unfortunately, as we age it is more difficult for the body to convert B- 12 from food. This is where supplements come in. Make sure you’re purchasing the Neurologically Active Form of Vitamin B-12 which is Methylcobalamin. If you’re a vegetarian, check the ingredients on the label before purchasing. Many local markets have Health and Wellness sections where you can purchase B-12 and get your questions answered.

Vitamin D3- Have your healthcare professional check your 25 hydroxy vitamin D level. If it’s low get more sunlight and take supplements. And go easy on the sunscreen. Most people are not getting enough of this critical vitamin.

Omega 3-fatty acids -From fish oil or nut and seed oils. The two most studied ones are: EPA which helps to improve blood flow which pumps up brain function and DHA. These particular fatty acids are extremely critical for overall brain health and have other major health benefits as well. They are considered the healthy fats. Adding more wild fish to your meal planning benefits your brain and overall health. For vegetarians, like myself and vegans eating more spinach, broccoli, brussel sprouts, cabbage, cauliflower, soybeans, tofu, and walnuts makes a critical difference.

Alpha Lipoic Acid – A very important nutrient. It helps with cognitive ability and reduces brain aging by improving the body’s ability to handle free radicals and oxidation. Liver and yeast are natural sources.

Acetyl L-carnitine – A bioenergetic nutrient which boosts energy and improves mental clarity.

Rhodiola Extract – A super herb which increases measures of mental performance, including cognitive thinking, short term memory, long term memory, speed of audiovisual perception, and information processing. .And this adaptogen also has been scientifically shown to improve the body’s resistance to stress.

Ginkgo Biloba Extract – This well known herb enhances memory and helps to increase blood flow.

CoQ10 – (co-enzyme Q10) Supports healthy brain function. Eating whole grains, nuts, and seeds is a natural source.

Curcumin – Derived from the spice tumeric. which is a powerfully potent root. David Wolfe, Wellness Nutritionist says that it builds consciousness and expands your brain. I’m all for that. Curcumin reduces brain toxicity of mercury and aluminum. And it decreases inflammation. You can go to www.pubmed.org to view other health benefits of this powerful supplement.

Remember to listen to your body. and to get enough sleep every night at least seven to eight hours. Your body is your temple and it knows best how you are doing healthwise. And of course do consult with your health care provider for your specific needs.

Please remember I am not a medical practitioner. I am a Health and Wellness Educator. The super herbs and whole food premium nutritional supplements and their benefits that I listed worked for me. They could work for you too.

About eight plus years ago I received a gift which allowed my body to rejuvenate itself. And even though I am older today, my brain and body feel younger and more alive right now.. And it feels just great.

If you would like to improve your brain health or you have questions for me, I would be honored to connect with you to find out how I can best serve you.

How are you committing to being healthy and whole? I welcome your comments.