WHAT DO POSITIVE THINKING, MINDFUL EATING AND AN ABUNDANT MINDSET HAVE IT COMMON? YOUR OVERALL HEALTH, THAT'S WHAT!

Sometimes it seems that life is just serving one big sh*t sandwich--your car won't start, you burned out your computer, you just got a notice from your bank that you're overdrawn, you missed a crucial deadline....and the list goes on and on.  No matter what, though, it's important to remain positive--those negative thoughts will just keep you stuck in more negativity, fixed in that downward spiral, and keep you from moving forward. You also want to keep your body vibrational frequency up; science backs this-the human body vibrates at about 98 Hz, but it can go up or down with certain physical and emotional events. Here are some things you can do to raise your vibration and stay positive: 1. Treat yourself to a small amount of food you love, whether it's a cookie, cupcake, slice of pizza, small piece of chocolate, etc. It might seem a little counter intuitive to what we've all learned, but when you constantly live in that place of "I should," such as "I should never have...." you're actually lowering your vibration. That, in turn, can lead to resentment, anger, fear, depression--and THAT leads to emotional eating, cravings and a lot of other wellness challenges. Keep the treat small and keep it occasional--and you won't burst into flames or explode or anything. 2. Take some time out to play. If you have kids or pets (or can "borrow" some), don't be afraid to play with them--and get silly. 3. Get in the abundance mindset: When you think about it, abundance is really all around us--flowers, plants, water and other nature. Go for a walk and pay attention to this (Urbanites, get out of the concrete jungle and go to the park). Circling back to meditation, Deepak Chopra also recommends repeating this phrase: "Today, I behold all the abundance that surrounds me." If you can, pick some flowers--they vibrate at 400 Hz. 4. Compliment someone. My friend and colleague, Mark Carlson, recently told a wonderful story. Mark is working on his own personal transformational challenge and one day, he wasn't feeling too great. His energy was low and he was even kind of hating the gym. But someone came up to him--a person whom he hardly spoke to in the past 2 years--and told him how great he was looking. It made Mark's day--and I'll bet the other person also had a great one, too, because that kind of thing costs nothing, but tends to pay the highest in dividends... 5. Practice Gratitude: Someone once gave me an interesting challenge. At year's end in 2011, she told me to come up with 100 things for which I was grateful. "Are you kidding me?" I thought; as we all know, 2011 was hardly a shining, shimmering year. I took her up on the challenge (probably to prove her wrong), but I breezed right through the first 75 or 80 and, while the last ones were tougher, I still got through them easily. So every night, make a list of 3-5 things for which you are grateful; even the worst day has positive moments. And keep it in perspective. For example, while you might be chagrined about burning out your computer, there are probably a lot of people who WISH they had a computer in the first place to burn out. 6. Eat mindfully: It's easy to wolf food down without thinking, but everyone has a few moments to relax, breathe and eat in a quiet atmosphere; if you're at work and just can't get out, close the office door, turn off the computer and let the phone go to voicemail. Eat slowly and savor every morsel and texture. You'll be nourished, your digestion will thank you and your brain and stomach will have a chance to register satiety. 7. Keep a "success journal." Wow, we can be our own worst critics, beating ourselves up for every little miss-step. Keep a diary and write down every one of your achievements and successes, no matter how insignificant YOU might think it is (Chances are, it's not at all insignificant as you think.) Read the journal periodically, especially when you have a particularly bad day, so you can be reminded of just how terrific you really are.

Pets and Pounds: Not All That Different from Humans!

I'm an integrative nutrition and holistic wellness coach. I'm also a speaker, writer/book author and avid animal lover.

As a nutrition/wellness coach, one of my specialties is getting people off that diet roller coaster--you know, the yo-yo dieting that's responsible for everything from spending extra money on wardrobes in different sizes to accommodate those weight fluctuations, to lack of energy, high stress, decreased immune system and more.

The obesity problem is far and wide; both our kids and pets are experiencing that, plus lifestyle-based diseases, such as diabetes, high cholesterol and high blood pressure.  In a segment on Letterman a few years back, Dr. Oz said he was performing quadruple bypass on 25-year-olds!. 

 And pets-- 54 percent of all dogs and cats in the U.S. are now classified as overweight or obese!

Many of my writing assignments have been on the topics of nutrition and holistic wellness--for humans but, more and more, for pets. You see, pet nutrition is a big industry--and the pet industry as a whole is over $51 billion.

In my travels as a writer, I've interviewed countless veterinarians, veterinary nutritionists and other pet experts--and you know what I've found? Animals aren't really all that different from humans! Their nutrition can be as complex as ours--commercial foods, premium brands, home-made meals, raw food or BARF (Bones and Raw Food) diets. Just like us, each one responds differently to foods; just because your neighbor's dog is thriving on a food doesn't mean yours will.

I've also discovered that pets suffer from many of the same lifestyle-based diseases that we do, including diabetes and high blood pressure. Their obesity rate is through the roof; right now, 54 percent of all cats and dogs are classified as overweight or obese by the veterinarian. Just three years ago that figure was 40 percent--still too high--but it also shows how fast it's rising. In fact, according to Healthy Pets at Mercola.Com, Veterinary Pet Insurance (VIP), Americans paid $25 million in 2010 in veterinary bills for obesity-related problems, such as asthma, disc diseases and ligament ruptures.

Pets also get arthritis, cancer, the common cold, sometimes even flu, chronic stress and sleep deprivation and more.

Baxter was a member of the family!  I looked after his weight and  overall health as much as I would anyone.

So it only made sense to me to combine them into a program I call "Transforming People and Pets."  I'll transform you both into vibrant, happy, healthy beings--no more unstable weight gain, no more yo-yo dieting! No humorless, rigid and deprivation-based programs.

Of course, if you also have kids (the 2-legged variety!), I'll include them in the program if you wish.

It'll sort of be like one of those reality weight-loss, transformation shows-- only with both humans and non-humans.

Want more information about this?  See: http://www.irenefross.com/transforming-people-and-pets.  And be sure to pass it on to your customers/clients/patients!

ABOUT IRENE

Irene Ross, CHHC, AADP, is an integrative nutrition and holistic health coach, speaker and writer/book author. She helps both humans and their non-human children alter unhealthy habits so they live lives of health, happiness and vibrancy--and, in the case of humans, so they can balance their lives.

Author of the e-book, Sugar's Sour Story, and of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, her website is:  www.irenefross.com.

Six Easy Ways to Deal with Your Stress

Let’s face it.  Stress is a part of our lives, especially if we live in hectic urban areas or have taxing careers, either with or without the addition of family responsibilities, kids and pets.

Sometimes it’s a good thing, helping us rise to a challenge, such as taking an exam or getting ready for a big dance—but we’re talking about the harmful stress, the drawn-out kind caused by events like career problems, moving, job change, death of a loved one, etc.  This kind makes us more susceptible to colds and cause us to have migraines, sleepless nights, neck and shoulder pain and more.

Over 43 percent of all adults suffer adverse health effects from stress, but here are some simple strategies to help you manage it.

1.    Take several very short breaks during the day for some “Me Time.” It might feel a little strange to you at first, but in the long-term you’ll be able to focus much better, and that means getting more done in less time.  The final result?  You’ll get to spend more time with your family and kids!

Last week I read something wonderful from Deepak Chopra.  He suggested setting your alarm a few times a day.  When it goes off, concentrate on how you’re feeling at the moment and ask “what do I need?”  Then take some action, however small, to meet that need.  It may be something as simple as getting up from your desk, stretching or taking a few deep breaths.

2.    Speaking of breathing, we tend to take quick, shallow breaths when stressed.  Sometimes a few deep ones will calm you right down.  There are several techniques, but mine is the 4-7-8 technique from Andrew Weil, MD.  Here’s how he says to do it:  Inhale for the count of 4; hold breath for the count of 7; exhale for the count of 8. 

3.    Take a little time each day for recreation!  Last summer, I experienced what was probably the most intense stress I’d ever feel.  We’re talking heart-racing, soul-crushing, makes-you-feel-like-someone-pulled-your-beating-heart-out-of-your-chest worry. It was constantly on my mind and that was causing even more stress, since it was interfering with my work and I was, frankly, becoming more and more annoyed with this.

 I love the water—and New York City’s Hudson River Park is one of my favorite places on the planet.  So, I realized I wasn’t all that productive anyway, turned off my computer and then went over there for a half hour walk along the water. I got an added benefit—I also love animals and stopped by the park’s “puppy pool” and had a good laugh watching a Great Dane try to get into the little pool.

So here’s the point—whatever you love to do, make sure you take a little bit of time out of your day or evening to do it.

4.    De-clutter your home.  First, it will make you feel a lot better just by “feathering your nest” and creating a nicer environment.  But think about it:  How much time do you waste every day looking through that stack of papers?  That could be time you spend on something else—like de-stressing.

5.    Practice gratitude.  Last New Year’s Eve, I took a challenge; the assignment was to find 100 things for which I was grateful in 2011.  Now, like many, I didn’t find it to be the greatest year, so I was absolutely shocked when I breezed through the first 75 items. The next 15 were a little more difficult, but I was still able to do it pretty quickly.  Ditto for the last 10.  The lesson?  If you re-frame your thinking, you’ll always find something for which to be grateful.

 

6.    Diet.  Study after study has linked sugar and stress and, according to the USDA, we now consume over 156 pounds of sugar per year on a per capita basis. Wow!  That’s 31 5-pound bags of sugar for each of us!  The solution is easy:  Cut down on sugar, eat a colorful array of fruits and vegetables (each color has a different set of phyonutrients), go for complex vs. simple carbohydrates, we’ll be a lot better off.

Want to know more about sugar?  Get a free download of my mini e-book, Sugar’s Sour Story.  All your need to do is opt-in on my “join my list” box on the home page of my website:  www.irenefross.com

Six Ways to STILL Get Into Summer Shape

It's almost July 4th.  If you're still despairing over those last few winter pounds that you can seem to lose no matter what, never fear. 

These few simple things should help you finally break free!

• Try to stay with natural foods as much as possible. Here’s the problem with those overly processed “convenience” foods—they can be very high in sodium, which can make you bloat.  They often have chemicals and hormones—which can wreak havoc on your system (i.e., metabolism.)

One of the great things about summer is the abundance of fresh fruits, vegetables and herbs.  Fill up on them!  And, remember, the more colorful your plate the better, because each color includes a different set of phytonutrients--and those are the things that help keep us healthy.

• Never, ever skip a meal:  Here's what will happen if you do:  Your body will think it's starving and will try to protect you by lowering your metabolism.  You'll also probably overeat at your next week to make up for those lost calories.  The end result will be no weight loss--and possibly even a weight gain. 

You'll probably also become tired.  Let's face it--we don't exactly make the best food choices when we're tired and stressed.

• Cravings:  Every craving tells you something about your body, and a sugar craving is just it's way of asking for energy.  If you want to know more about sugar cravings, opt-in for my free mini e-book, Sugar's Sour Story.  You can find the opt-in box on the home page of my website, or you can click here.www.irenefross.com.
• Sleep:  Never underestimate the importance of this.  Experts say we should get about 7.5 hours a night.  Sleep has a direct effect on three hormones that regulate weight and appetite.  The first is that it increases cortisol, the "fight or flight" hormone that is often held responsible for expanding waistlines.  It's good in moderation--but too much creates unrelenting stress.  Ghrelin is an appetite increaser and you want to keep it low--but sleep deprivation causes an increase in this substance.  Leptin is something you want--it suppresses appetite and moderates energy--but lack of sleep lowers it.

Naturopathic physician Dr. Kathia Roberts explained the connection between sleep and that all-important exercising.

“It’s a negative cycle,” explains Dr. Kathia Roberts, Ph.D., ND, D.PHYT.  “Some of my patients tell me they can’t sleep without exercising but then, again, they’re too tired to exercise."

Other things to keep in mind:

• Superfoods: Some foods have very high nutrient values and they're called superfoods.  They include things like greens, berries and even chocolate--yes, you heard right, but just be sure it's dark and contains over 70 percent cacao.  Want a yummy, healthy snack?  Combine two superfoods--yogurt and pumpkin.  Both are superfoods--I like Greek yogurt because of its smooth, creamy texture--and make sure the pumpkin is 100 percent pure, not the pie filling!
• Water:  Our bodies are made up of about 65-70 percent water and, while we can survive a month without food, we can only go for a week without water.  It transports nutrients and removes toxins.  For more information on water, see: http://irenefross.com/blog/2012/06/10-great-reasons-to-drink-more-water
• Self-care:  Don't underestimate the importance of a good massage, relaxation or recreation.  You'll feel better, become less stressed and able to focus more intently--and you'll eat a lot better too!

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