Home

Jan212013

A Beginner’s Guide to Meditation

I am no master of meditation. But it is a goal of mine to meditate every day for at least a few minutes. When I was doing it “religiously,” during college, I found such peace and clarity at the end of each session–even if it was just for a few minutes and I had struggled to focus. It was so worth my time and effort. I am slowly getting back into it now and I hope to expand my time each day meditating. Meditation can sound intimidating and weird. Why would I want to sit down and fight with my mind for 20 minutes? Good question. You hone your body through physical exercise, but ignore the mind. Meditation is exercise for the mind, making it strong and honed. It allows you to take control over your mind and emotions when usually they take control over you. It is worthwhile for everyone to try. Let’s start with baby steps.

“Gathering the Light” from the Taoist book The Secret of the Golden Flower, translated by C. G. Jung and Richard Wilhelm (Photo credit: Wikipedia)

The best way to start a meditation practice is to devote and hold yourself to doing it just for 2-3 minutes per day. That’s not a whole lot of commitment time–you can definitely do that. I usually do it just before bed and it allows me to go to sleep in a peaceful state. You don’t have to do it at the same time every day, but make sure you get some time in.

So now we’ve got our homework time set of 2-3 minutes per day. It really is the best way to start. Okay, I’m sitting here, closing my eyes–now what!

1. Understand the monkey mind. Our minds are not easy to control, they go this way and this, seemingly whenever they want to. We need to appreciate the mind for what it is–and not try to fight it by saying, “Empty my mind, fill it with nothing.” Because plainly speaking, that ain’t gonna happen. Especially when you’re just starting out. My Yoga teacher taught me that the mind is like a monkey–it’s jumping around, excited, trying to do and focus on a million things at once. That isn’t going to work for you. So, it’s simple–give it a task. Give it a task so that it focuses on one thing instead of seventeen. That will lead to clarity of the mind. What task should you give it? Read on.

This Statue of Shiva (Photo credit: Wikipedia)

2. Start with breathing. Bottom line. Once you’re comfortably seated or laying down (everyone is different)–it’s all about your breath. You may find that when you sit down and close your eyes, ready for meditation, your mind is screaming in a bunch of different directions and that everything that you know you need to do swarms your head. Calm that monkey mind down, and begin deliberate breathing. If you’re still struggling, ease your focus by counting with your breaths. I like to start with four counts inhale, four counts hold, then four counts exhale. That way, you’re concentrating on counting the breath, putting all your mind power into regulating it. As you breathe, put a hand on your chest and stomach, and feel how the breath pushes and pulls your body. Putting all your focus into your breath gives your mind a task. It is always that when we don’t try to “empty our minds” do we actually find clarity by devoting it to one thing. If you want, keep this counting breath practice your whole 2-3 minutes–it truly helps.

English: show the shallow breathing. Dansk: viser vejrtrækning i brystet. (Photo credit: Wikipedia)

3. Focus on an image. There are many other ways, beyond breathing, to focus the mind. I will list a few. One is focusing on an image. For example, I usually go with a flame or a grain of sand. I picture in my mind, while keeping my breathing steady, and picture every single thing about it–how it feels, if it’s warm or cold, what it looks like, how heavy it is, etc. It helps your mind when you imagine just that image and try to delve into it. Your mind can devote it one way, and it is a meditation to lead to meditative state. Another version of focusing on an image is staring at a real flame, either candle or fire–it can be captivating.

A flame (Photo credit: Wikipedia)

4. Focus on a word or mantra. This can be anything. A word that means most to you, a word or phrase you try to live by, something you want to see out of yourself–anything. It should focus on positive energy because it will determine your state of emotion and mind once you stop meditating. For me, I usually pick peace or be. I just project it in my mind, let it sound there, envelop all of your senses and focus. Another good way to concentrate.

5. Focus on a sound. Ever hear crickets from your room? Or maybe there’s a creek running out back. Maybe you have a buzzing air conditioner, heater, or humidifer. You could even put on ambient music to focus on as well. Find that sound, listen to it closely, let it be the only thing your mind focuses on. Try to detect where it is, and all the layers that make that sound. Make it so it is the only sound you hear.

6. Scan your body. Another great way of tuning in to your body and mind is doing an imaginative scan and feel of your body. Keeping your eyes closed and breathing deliberate, focus first on your feet. How do they feel? Are they sore? Are they hot or cold? Answer those questions and slowly move up the body, feeling out each part until you reach the top of your head. This may not seem like meditation, but it is–you are focusing your mind on something, excluding any other distractions and strengthening your mind power.

7. Return to your breath when frustrated. Sometimes, it’s just not working out. You’re focusing on the flame, but something in your mind is pulling it away from where you want it to be. Stop, re-center yourself. Count the breaths again and return to the start.

8. Congratulate yourself. Nice work! Meditation is not easy. We often underestimate the challenges for the mind. Once again, as you keep going, it will be easier. Soon that 2-3 minutes will turn into 5, and that 5 into 10 and so forth. Whenever I finish a meditation, I feel as if I could just float upwards on a cloud of warm peace and clarity. It sounds strange, but just 2-3 minutes can do that for you.

Meditation (Photo credit: Moyan_Brenn_be_back_on_Jan_20th)

Remember that success in meditation is not “emptying the mind”–it is focusing it. Give it that task, whatever of the above you would like and you will venture into the meditative state. Good luck and let me know if you have any questions or comments!

How I feel after meditation

Jan192013

Mary Kate’s Easy Delicious Peanut Butter Cookie Recipe

Who is Mary Kate? Good question. Mary Kate is one of my best friends from college. We were put randomly as roommates together freshman year and since then, it’s history. Shout out to my baby girl. Anyways…we both share a passion for cooking and baking. Nearly every night, when we were both RAs and no longer living together, I would trek over to her apartment no matter the weather. She would always have something cooking or baking, or simply in the works so that we got the chance to cook/bake together, which we loved.

Mary Kate, Chris and I on MK’s and my graduation

Talking about it makes me miss it way too much so let’s get on to the food. Besides the many amazing things she’s created, one of my favorite and easiest recipes was her peanut butter cookie recipe. On any given night while watching X Factor or Family Guy, Katie and I (Katie was her roommate at the time) demanded peanut butter cookies and wouldn’t shut up until she made them for us. Luckily for her, it was quick and easy. So here it is, I take no credit for it, except maybe the chunky peanut butter because I’m pretty sure it was supposed to be creamy.

Prep Time: 5 minutes?
Bake Time: 9-12 minutes (took mine 11 minutes)
Set Oven to: 350 degrees

Ingredients

1 egg
1 cup peanut butter
1 cup sugar
handful of chocolate chips (optional)

And that’s it…I kid you not. Just talking about them makes me want to run to my kitchen and eat more. SO SIMPLE YET SO GOOD.

Directions

Butter up or grease your baking sheet
Drop that egg in a mixing bowl and slowly whisk in the cup of sugar

Using a wooden spoon (or whatever you’ve got), stir in the cup of peanut butter into the egg-sugar mixture
Now, you don’t have to use chocolate chips, but she suggested I did, so I went for it and it added an amazing counter-taste to the peanut butter. Classic combo, right? So I just grabbed a handful of the chocolate chips and folded them in the peanut buttery mixture.

And that’s it! That’s all the prep time! Now use a spoon or your fingers to place them on the baking sheet, spaced apart enough.

Waiting to bake

Now pop em in the oven for 9-12 minutes. Mine took 11 minutes. Take out, leave them a bit to stiffen up…THEN EAT THEM!!

They turned out lovely, and it brought me back to baking with her which was probably the biggest plus of this recipe. I hope you enjoy how easy and delicious this recipe is. Give thanks to Mary Kate!

Jan182013

Priorities: Putting Your Health First

Sometimes it feels as though we live in a sad world. A world where money and material wealth comes first. A world where personal relations get shoved aside. A world where should-be-top-priorities such as health gets ignored in the dust. Working as a personal trainer, this last one can bother me the most. Here’s why:

People whine and complain about prices of the gym, personal training, or exercise equipment. They complain that the money could be elsewhere spent and that the time working out could be used doing something else more important. I’m certainly not saying that you need a gym or personal training to be healthy (although it does help), but instead towards the overall sentiment about the importance of getting into shape and maintaining your fitness.

My trainer shirt … and Sajah

So let’s say you suggest you could be doing something else with your time rather than exercising. Alrighty, let’s look at the building blocks of life. Health…hmmm…if you take away health, it is seeming to my eyes that everything falls apart with it. Take away health, and what do you have? Seriously. Sit on that question. Don’t just brush it off, I want you to think about it. Think about all the other bills or activities you pay for and balance it with the necessity of life: being healthy. If you aren’t healthy, you aren’t going to live the quality life you could.

And then we meddle over to the topic of money. It’s often the biggest excuse I hear. Not enough money for a gym membership? Hmmm, okay, let’s examine that. I want you to take a look at all your entertainment bills–television, cable, internet, etc. I am confounded to think that television (which is equal or more to gym membership cost per month) could weasel its way to be more important than the building block of life–HEALTH. Re-examine what you spend your money on. It could be that you know (deep down), the only way you will get into a continual exercise routine is if you subscribe to a gym. Step up, cancel unneeded entertainment services, put your health first, and sign up.

Health (Photo credit: Tax Credits)

Now, say you’re borderline obese or diabetic, and have a strong dislike for working out. In fact, the only way you workout is if you are held accountable by someone else. Or, say you’re a person open to working out and exercising, but unsure about how to start. In both situations, a personal trainer would be dandy. I have one client who will not exercise unless she knows she’s coming to see me. She knows I’m waiting for her and despite how tough the workouts may be, she shows up each day. And she has gone from borderline obese down to overweight.

Often you find, “Personal training? There’s no way I could afford that.” Don’t be so quick to write it off. Many gyms have discount deals and some even have scholarship forms you can fill out to get a discount. They want you to sign up, so give them the chance to make it easier for you. Let’s take a look at the other side of the situation. Why do you think you can’t afford that? Perhaps because you spend your money on other things. I find so often, it is–ironically–that people go out to eat too much, causing them to be more unhealthy, racking up the restaurant bills and stopping them from hiring a personal trainer to change their life. Because that is what normally happens.

Personal Training Overlooking Melbourne (Photo credit: Wikipedia)

This may sound like a lecture, but it is a plea. A plea for you and/or your loved ones to realize the importance of health and make it a priority over other things like entertainment or dining. So look at your account book and balance the budget to fit getting healthy and active in this year.

Jan162013

Gift from the East: Tiger Balm

History Lesson: For thousands of years, tiger bones were used medicinally in China. In the late 1800s, a dying Chinese man asked his sons to complete his life’s work. The Aw brothers completed the herbal mixture known today as Tiger Balm in Burma. Manufactured and imported from Singapore, Tiger Balm now contains menthol and camphor as active ingredients, as well as four other oils and some other ingredients to add volume. It’s named after the man who helped develop the marketing strategies that made Tiger Balm so popular throughout Asia, and it’s made its way to the United States.

Why do I know so much about Tiger Balm? Because I use it for everything, nearly everyday. I buy it in bulk online and there are many different products for different purposes. The three that are in the house right now are: Large Pain Relieving Patch, Fast Relief Muscle Rub, and Ultra Sports Balm.

If you have congestion, put some under your nostrils. For a cough, apply it to your chest and throat. Headache, put some on your neck and temples. Stomach aches and digestive problems, apply to your abdomen. Even put it on really bad mosquito or fly bites to relieve the itching sensation.

However, the reason I made this post because this is hungry and fit, is related to muscles and working out. Aside from the other specialty products like shoulder and neck rub, red, white, arthritis, etc. the three listed above are the ones I prefer from experience.

Tiger Balm Muscle Rub: Before workouts, I apply a small amount to my muscles that are going to be pushed very hard. I massage it in vigorously and allow the cool burn to set in before starting my workout. I use it before strength training, hard runs, really anything very intense. I also use it before swims even though you’re not supposed to mix these products with water, i.e. showers and swimming without some time in between. If I have any muscle pains while standing (see glossary), then I’ll apply a bit if it’s a knot or something acute.

Tiger Balm Sports Balm: This is my drug of choice, since I don’t drink alcohol (more than one serving), smoke cigarettes, or do any actual drugs. This is what I apply to various body parts when they are not feeling well, see the list above. I also apply it to my joints in a generous amount before a workout. I will also treat joint pains with this while standing. For a leg workout, I will apply this to my knees and ankles. I would recommend everyone keeps it away from their pelvic/groin/hip area. This product burns much more and is VERY pungent.

Tiger Balm Pain Patch: I use this for when I am in extreme pain, typically in my lower back, or any part of my back really. Sometimes I will throw one on my stomach if I’m in extreme pain. They stick relatively well, but don’t last for extremely long, so don’t try to walk around with one. Although, if you’re using one of these you shouldn’t be walking around.

So, I recommend trying something different and going on Amazon and buying some Sports Balm at the very least. I honestly believe everyone should have a tin of this. If you’ve been lifting heavy for the first time and you’re form isn’t great you’ll start to develop early tendonitis like symptoms. Throw some of this on your elbows before hitting the bench press again and keep those elbows tucked in, and you’ll feel much better.

Jan142013

Boulder’s Tastes of Korea

Ever since moving to Boulder, we’ve been experiencing all sorts of great ethnic and domestic cuisine. Dot’s Diner, which we visited today, is Alana’s go-to breakfast spot; Tibet Kitchen is our favorite lunch special; Kho’s Asian Bistro in Longmont might be our top choice for dining out. However, that top spot was potentially challenged in the past few days as we decided to give two Korean spots in Boulder a try. The bar was set high because of past experiences, but I’m an easy going guy sometimes. So here are the two comparative “restaurant” reviews.

Friday night, after Tangier Moroccan was closed because of a private party (very unreliable spot), we crossed the street to finally give Korea House a try. It was a cold, dark and quiet night and we were starving. When we walked in the door, I was immediately very excited. We hadn’t had Korean food since visiting a Korean spa in Fort Lee, NJ. It was a very cute atmosphere with an overload of Northeast Asian trinkets that obviously didn’t bother me at all. Sometimes I like having more to look at.

Essentially, the music was authentic and varied, the service was friendly and efficient, and the food was delicious and healing. We had a kimchi pancake and vegetable dumplings to start. Alana had a ginger-honey tea and I had a barley tea. Her’s was delicious and mine was warming. For entrees, she got the calamari bbq while I got the beef bbq and a traditional bowl of vegetables, beef, and an egg on top. Alana’s dish wasn’t quite what she expected, but she ate most of it. My bulgogi and bibimbap were delicious! The green tea mochi ice cream was so good that I ate my half, and I don’t like mochi ice cream. It was about $60 in total, but we were full enough and it was well worth it in terms of atmosphere, service, and taste.

The next day we ventured to A Cup of Peace for lunch. It was much different so I don’t want to compare the two. They have a sign that says this is not a typical Korean restaurant. Well, it’s not quite a restaurant, but rather a cafe. Their focus is beverages including tea and coffee. The atmosphere was much simpler and the food was generally more expensive, less filling, and not as good. The service was quick but you don’t get served. It was about $30 for bibimbap, bbq beef in a different form, and a plate of mixed sides for Alana. We weren’t very full after it and while Alana loved the pickled sides at Korea House, she didn’t touch them more than once at A Cup of Peace. I’m sure there are many people that would prefer this spot, but it’s not one we’ll likely return to due to our own likes and dislikes.

Also, I have been very sick and sore lately and after having Korea House, I felt healed. After A Cup of Peace, I had some stomach issues.

So, try to find a Korean restaurant around you, grab a meal, and let us know how it is! Maybe we’ll try to stop by there on our journeys. Until then, stay hungry and fit!

Jan062013

The Guide to Knowing When to Workout or Not While Sick

Perhaps you’ve recently picked up one of the many thousand illnesses that seems to be going around. Throughout my family, there has been the flu, the cold, costochondritis, bronchitis, Bell’s Palsy, and more! This is really making you want to spend time with us, right? Anyhow, so you’ve picked up a bug, the cold, something and you’re wondering whether to workout. You were all set on your New Years Resolutions and then you get slammed with a cold, but you still want to keep up progress. What do you do?

Chris with an 104 fever during our vacation

It depends. It depends on what you have and what your body is able to do. Say it’s the first or second day of your sickness…that’s going to be hard. Let’s go through a few sicknesses going around…

Poster encouraging citizens to “Consult your Physician” for treatment of the common cold (Photo credit: Wikipedia)

You have the common cold. You are feeling tired, stuffy, head pressure, and congestion. You may be wheezing a little, sneezing a ton, and coughing a few lungs out. With colds, you can workout depending on the severity of the cold. Like I said earlier, it depends on what day you are on the cold and how severe it is on your body. If you can barely lift your head off the pillow, don’t workout. Instead, rest the day and maybe in the late afternoon, bundle up and go for a walk around the neighborhood. It will wake your body up a little bit and give you a chance to breathe fresh air.

English: Mimi & Eunice, “Viral Patent”. Categories at the source website: Economics, IP, Suffering. Photo credit: Wikipedia)

Say you’re sluggish, may be a little congested, do a workout that fits your condition. Feeling really stuffy? Don’t do heavy cardio. Instead do a light bike workout and then some strength training. It is vital vital vital to keep hydrated and take plenty of rest time, even if you normally don’t. After your workout, you will leave feeling a bit more refreshed and revitalized. However, stay warm especially if you sweat. If you feel like you can’t do something, then don’t do it. This is a vital time to listen to your body.

You have the flu. Now this one is a bit more risky. It is, again, very dependent on how bad it is. Say it’s the flu without any stomach problems. However, if you have a fever, do NOT workout. This will completely throw your body off as it is desperately trying to fight off the infection (thus, has a raised temperature). You will be helping to defeat your body’s immune system if you workout with a fever. However, if you’ve gotten your fever down to a reasonable temperature (98 degrees region), go ahead and do some light workouts–slow cardio and light lifting. Only if your body is up to it.

Flu Wants You! (Photo credit: alachia)

You have the stomach flu. This should be a no-brainer. DO NOT WORKOUT. You don’t want any…accidents coming out of either ends while you’re on the elliptical or the leg press. Stay home, drink fluids, and eat crackers.

In general, if you are going for gains in muscle workouts, don’t workout while sick. Why? Because when you are trying to gain that mass, or create lean muscle, you are breaking down muscle fibers which will then need to be repaired through your body. Your body will need to go through protein synthesis to repair these muscle fibers and guess what? Your body can only do so much at once. When you’re healthy, your body can devote 90% to repairing itself. When you’re sick, maybe only 10% can be devoted, leaving you not only feeling sick, but incredibly sore and unable to workout because your muscle fibers are still torn.

English: Overviw illustration of Protein Synthesis (Photo credit: Wikipedia)

Listen to your body and be smart! You can always make gains next week.

I’m on your computer, stealin your files

BONUS KITTY PIC

Jan052013

Kitty Spotlight: Sajah

We’ve mentioned Sajah, our new kitten, a few times here. Sajah means “lion” in Korean and he is quite the lion cub. He is 3.5 months old, and a little stocky fluff ball. We originally got him to give a companion to Nymeria when Misty passed away just over a month ago, since Nymeria is still a kitten too and needs companionship while we are at work. So, please meet Sajah:

The second day after we got him, Sajah ran away. We had the door open for a split second and he took off with his short stocky legs. We were up all night searching, and it was cold. We were worried about him. This was stress atop grief from losing Misty…wasn’t a good few weeks. Every night we searched, and every night we gave up a little hope. We put flyers up everywhere, calling his name, shaking his toys he loved so much. But we just didn’t find him. And then about five days later, we got a call. Turns out he was across the street, literally across the street from us. A woman heard a crying in the night and then in the morning and found him hiding in an undercarriage of a car. He was okay, just hungry, tired, and dirty. He knew he was close to home but couldn’t quite find it. Phew. What a little punk.

First day we got him

Sajah is very mischievous, almost without meaning to. He doesn’t quite get how to cover the evidence and sneak away from the scene of the crime. He has recently gotten into the habit of jumping on the counter (undoubtedly from Nymeria) and sneaking around for food. He loves food. In fact, he also tried to get Nymeria’s food every time after he finished (faster), but he’s stopped for fear of us and punishment. One time we were eating popcorn on the couch and he basically dive-bombed into the bowl. It was pretty funny, but not when he tipped it all over the floor.

Found them like this

Scrounging for honey

Sajah is also skiddish when we aren’t lying down or sitting or have food in our hands. It probably comes from the fact that, like Misty, Sajah was born feral (simply meaning in the “wild,” outdoors, not with humans). The few days outside probably didn’t help either. Even if we had been feeding him just minutes before, if we walk towards him he will run under the couch as fast as possible.

Enjoying the sun

However…if we are lying down or sitting on the couch, you can be sure Sajah will find his way there. He may be skiddish when we’re standing, but he will snuggle into you and Nymeria when you’re sitting. He particularly loves lying on our necks and faces while we sleep (thanks, Sajah). And he has the loudest purr, and you can feel it vibrating too! We are very happy that he has fit into our family of big cuddlers.

Nymeria and Sajah have been getting along more so now than when we first got him. At first, he was constantly annoying Nymeria, pouncing on her and biting her–playfully of course. Now, Nymeria is used to being the younger, annoying sibling. It’s good she’s getting a dose of her own medicine, but she was getting very tired of constantly getting bowled over and would seek us for refuge. He’s calmed down and now they play when they both want to. And we have caught them cuddling lots.

Lion and Panther

Sajah has the most scratchy meow when he’s hungry (which is all the time) and will not cease if we are preparing food. Gets pretty annoying but would rather him be vocal than quiet. He does have cute meows when he’s cuddling or wanting to go on our laps. Although I wasn’t really ready for another kitty, Sajah has found a place in our home and our hearts and has certainly become part of our family. We look forward to future with him and Nymeria.

Ultimate lion cub pic…my favorite

Cheers and Meow

Jan022013

5 Baby Steps to Starting the “New You”

So you’ve made your resolutions–well done! So how do you even start them. It can be quite daunting to look at a page of things you say you are going to do…which is why it’s so important to start with baby steps. Let’s try just a few…

1. Take the stairs every time. I know you’ve heard this one before, but I want you to actually follow it. Every time. Even if you’re tired. You work on the third floor, go ahead and do yourself a favor and take those few flights. It will be worth it in the long run, especially if you don’t have time to workout.

stairs (Photo credit: moyogo)

2. Move more. Just move! That’s it! You have an office job? Print things out to the farthest printer, or the one upstairs. Use a stability ball instead of a chair. Stand up and walk around when you are drinking your coffee. Say hi to that coworker in the other department you haven’t seen in awhile. I know you’re busy, but you can make time for a few minutes each hour to just move around. This will keep your metabolism up and running.

Using stability balls (Photo credit: mediaguy4)

3. Eat frequently. This isn’t a myth, folks, the more times you consume food, the faster your metabolism has to work. This doesn’t mean go out and have steak and eggs for every meal. Small meals folks–egg on toast, fruit, trail mix, peanut butter on celery. Divide up those foods and you have something to graze on all day, keeping your body alert and your metabolism working.

Tasty Food Abundance in Healthy Europe (Photo credit: epSos.de)

4. Change your daily activities. What do you do when you come home from work? Plonk yourself down with a frozen dinner and watch the tube? Well, you know some habits are going to have to change and that is certainly one of them. I know you’re tired when you come home from work, and there’s nothing wrong for putting your feet up for thirty minutes or an hour…but not the whole night. Find something active to do, play with your kids, your dog, cook up a meal, clean the bathroom. Go shoot some hoops. There are plenty of ways to stay active even at night.

Not our cats (Photo credit: Per Ola Wiberg ~ powi)

5. Decide on a workout time. Everyone’s different. That goes without saying. But I am saying it because you need to experiment and know yourself when it comes it workouts. For example, I typically workout best in the mornings, I feel I have the most energy. But that doesn’t mean I won’t workout at night, because I often do. But if you’re just starting a workout routine, find the time where you feel most energized, refreshed, and motivated. It will make all the difference. Try working out in the morning, in the afternoon, and in the evening. Note when you have the best workouts.

Workout at the Beach (Photo credit: shyb)

There you have it, folks, 5 easy ways to start the “new you.” Let us know if you have any questions–we love to see people get healthy! Good luck!

Dec202012

Slow Down: Be Grateful and Feel Thankful

Too often, I believe this culture is too busy to remember what we are grateful for. What we should feel so eternally thankful for. And this is just a gentle short reminder post on the long-running list of things you are and can be thankful for. Being thankful isn’t just to ease your morality and do your “good deed for the day,” it makes you happy too. Who can beat a free dose of happiness?

Can’t particularly think of anything right now? Let me start you off…

Feel thankful for your health. Too often we forget this…until we become ill.

Feel thankful for those in your life who impact you every day.

Starting to get the notion? I’ll throw out some more random ones that I may or may not feel…

Feel thankful for the random Christmas card from a professor that you didn’t expect.

Feel thankful that just as you feel like falling, someone is there to pick you up.

Feel thankful you have a beautiful amount of life thriving around you, it’s everywhere when you look.

Be grateful that your partner understands you as a best friend/soul mate freakish hybrid would.

Be grateful for the kindness and humor of an Emergency Room doctor late in her shift.

Be grateful when your 6-month old kitten buries her head in your arm and snuggles like there’s no tomorrow.

Feel thankful when you have the chance look at the snow slowly falling from the trees, the salt misting above the sea, and the fog rolling off the plains.

Be grateful for the ability to ground yourself in peace with a few thoughts.

Feel thankful for the ready availability of water, shelter, and food.

Feel thankful that your family and friends accept you for who you are.

Be grateful that thoughts are immortal no matter what their contents contain…you can always remember them.

Feel thankful for the way you are raised and the way you are today…all those good traits.

Be grateful for the imagination that rules your mind and can let you escape to somewhere else whenever you choose.

Be grateful for family who will cry with you.

The list plunges ever on, but I wanted to share a few with you that perhaps you can connect with. I know that Thanksgiving has passed, but I believe in stopping for just a moment or two, to find something to be thankful for and smile about. In an era of business and money, this is a small place of refuge.

Thanks to you all!

Dec182012

11 Ways to Maintain or Lose Weight Throughout the Holidays

The holidays are never easy for those trying to maintain or lose weight. Never ever. You’re typically surrounded by family shoving food in your face like ham and cookies. We’ve created a guide that you should follow to weather this tumultuous season. Let’s stay on track!

Exercise or MOVE 30 minutes a day. Minimum. That sounds like a lot. It’s not. Walk the dog, take a brisk walk round the neighborhood, scrub the floors, hop on the treadmill or elliptical. You can even pick up a light sport such as golfing, cycling or even hit the gym for a few weeks. It is worth it.
Limit yourself to 2-3 treats a week. This plays a big part in maintaining all of your progress. Don’t binge on treats all the time, it’s about moderation.
Strength train 2-3 times a week. Whether that means getting on the floor and doing core work, picking up weights, or using machines in a gym facility, get your muscles working. Keep up the toning and strength work. We want to keep burning calories after our workout!
Resist temptation most of the time. Say that pack of oreos or that ice cream sundae is looking fabulous. Try to resist as much as possible, but again, have a treat now and then. When you resist the cookies, supplement it with something else like banana and peanut butter, greek yogurt, crackers and peanut butter, or fruit. Still tasty, but tremendously better for maintaining your progress.
Get your friends and family in on the exercise. Think of how funny a plank or push up contest would be with all the folks. Get people to go for walks or jogs with you. Do a 15-minute timed abs routine with your cousins or siblings. Create family time around something other than food–and make it fun. Think how hilarious it would be to see your dad playing Just Dance.
Look at ingredient labels. If it has anything like “high fructose corn syrup” on it, STAY AWAY.
Eat breakfast. A simple simple way to control your metabolism and eating for the entire rest of the day. Not very hungry? Just have some greek yogurt and nuts, eggs on whole wheat toast, or a smoothie. Just to get the metabolism started and preventing a binge-fest later.
Control your portion size.We eat with our eyes and then we feel bad if we leave food on our plate. Break that habit and get small servings to start. You can always get more if you’re still hungry, right? Be smart about these choices. Use a smaller plate or bowl.
Eat often and well. When our glucose levels drop, we usually scrounge for something to satiate it: cookies, chips, ice cream, etc. However, when we eat often throughout the day (every 2-3 hours), that doesn’t happen. Have carrots, fruit, and nuts around the house—easy fix.
When you eat, just eat. Sounds weird, but if you eat while distracted, say, while watching television, you don’t pay attention to your food or how your body is responding to it. Take the time to eat and really enjoy the food. It’s a good meditation and you won’t overeat.
Is it worth it? Look at that piece of unhealthy food. Is it worth it? Is the satisfaction going to last more than ten minutes? What about that feeling of progress with weight or lean muscle? Weigh your decisions (no pun intended). Then reward yourself with a smile and know you did the right thing.

So there you have it. Not too difficult to follow because you do get some cheats and treats every once in a while. It’s all about moderation. Be realistic, but don’t overdo it. Good cheer and good luck this holiday season!