#13 Leave a Legacy of Health

This conversation has no end.

Why?

Because there is no arrival point when it comes to taking care of your body and making your health a priority.

I suppose at the end of our lives, we can consider this chapter closed. But every day leading up to that, we can always do things to help us keep our bodies, our energy levels, our ability to stay well top of mind.

In this episode, I will engage with you something I call Leaving a Legacy of Health. This is about looking forward. The choices you make today have a lasting effect. Not only for you, but for the people you love, with whom you work, and perhaps who you serve through your profession. Knowing what this looks like is key to your staying on track. To ignore your future goals and desires makes it so much harder to make good choices today. Connect the dots is one of my favorite sayings.

In this episode of Health Matters Podcast, I explain three benchmarks to help you accomplish what I just described. They are:

You use food for nourishment and you have a healthy relationship with food.

Know your personal motivator for working to stay healthy every day. Know your reasons.

Value peace and harmony as part of your Master Plan.

In this episode, I’m also excited to introduce you to a Health Guide. The inspiration for it came during an actual client session. This is a bridge from what you used to do (in the past) to what you practice now and moving forward (in the future). Please tell me about your experience using the Health Guide at our Facebook page at www.Facebook.com/GetYourBodyToLoveYouBack.

 

My goal is to inspire you to begin to dismantle any and all resistance that stands between you and getting the results you want in your body’s shape, size, and energy level.

I’m excited for you to start your journey to vibrant, optimal health.  Listen in here.

Links mentioned in this episode

The One Thing (Gary Keller)

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#12 Are You Addicted to Stress

On this podcast: Learn how to recognize the signs of excess stress and what to do about it.

Stress can be “good” and stress can be “bad” ...  How can you tell the difference?

How can you use stress as it is meant to help us function?

And when do you have to jump off that stress train to become a calmer, healthier, happier version of you?

Here are the topics I broached on Health Matters Podcast Episode 12:

What happens to our health when we overdo stress?

What health conditions are so-called “stress related?”

What are the benefits of unwinding from stress and becoming more relaxed?

What are the most effective ways to go from stress to experiencing peace and harmony?

Here is another podcast that your body wants you to listen to.

And so does your mind, and your muscles, and your heart… well, every part of you.

Why?

Because stress causes wear and tear and puts you at risk.

Anyone and everyone who is committed to her health will pay attention to the signs of excess stress and take pro-active steps toward becoming a calmer version of herself.

What are the health conditions associated with excess stress?

According to the Mayo Clinic, they are:

Anxiety

Depression

Digestive problems

Headaches

Heart disease

Sleep problems

Weight gain

Memory and concentration impairment

You will learn on this podcast how to recognize the signs of excess stress and what to do about it.

You will even learn words that you can say to yourself to lead you to having a healthier response to the events and people in your environment.

In the free download I prepared for you "Kick the Stress Habit", I provide you with several things.

Exercises for mindful eating so that you can relax around food and enjoy better digestions.

Words you can use to soothe your mind and increase relaxation.

What comfort foods will actually increase your stress rather than give you relief from it.

Links mentioned in this episode

http://www.cookinglight.com/syndication/slow-eater-chew-your-food

http://www.drjoedispenza.com/index.php?page_id=Breaking_the_Habit

http://www.health.harvard.edu/newsletter_article/why-stress-causes-people-to-overeat

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

Podcast details

Click here to download a transcript of this episode

Click here to subscribe to the podcast

On this podcast: Learn how to recognize the signs of excess stress and what to do about it.

Stress can be “good” and stress can be “bad” ...  How can you tell the difference?

How can you use stress as it is meant to help us function?

And when do you have to jump off that stress train to become a calmer, healthier, happier version of you?

Here are the topics I broached on Health Matters Podcast Episode 12:

* What happens to our health when we overdo stress?

* What health conditions are so-called “stress related?”

* What are the benefits of unwinding from stress and becoming more relaxed?

* What are the most effective ways to go from stress to experiencing peace and harmony?

Here is another podcast that your body wants you to listen to.

And so does your mind, and your muscles, and your heart… well, every part of you.

Why?

Because stress causes wear and tear and puts you at risk.

Anyone and everyone who is committed to her health will pay attention to the signs of excess stress and take pro-active steps toward becoming a calmer version of herself.

What are the health conditions associated with excess stress?

According to the Mayo Clinic, they are:

* Anxiety

* Depression

* Digestive problems

* Headaches

* Heart disease

* Sleep problems

* Weight gain

* Memory and concentration impairment

You will learn on this podcast how to recognize the signs of excess stress and what to do about it.

You will even learn words that you can say to yourself to lead you to having a healthier response to the events and people in your environment.

In the free download I prepared for you "Kick the Stress Habit", I provide you with several things.

* Exercises for mindful eating so that you can relax around food and enjoy better digestions.

* Words you can use to soothe your mind and increase relaxation.

* What comfort foods will actually increase your stress rather than give you relief from it.

Links mentioned in this episode

http://www.cookinglight.com/syndication/slow-eater-chew-your-food

http://www.drjoedispenza.com/index.php?page_id=Breaking_the_Habit

http://www.health.harvard.edu/newsletter_article/why-stress-causes-people-to-overeat

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

Podcast details

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#11 Working From the Inside Out

Is there a train coming down the track?

Is it the Health Train, and if so, are you on it?

Is it the Disease Train, and if so, are you jumping out of the way to get on a different track?

Here are the topics I broached on Health Matters Podcast Episode 11:

Where do you start to “work from the inside?”

What conditions respond to self-care versus medical care?

How do you integrate getting professional help while maintaining personal power?

What are good strategies to treat our bodies to get and stay healthy?

Your body wants for you to listen to this podcast.

Why?

Because your body knows intuitively that the place to start to make the greatest difference for you on the “wellness meter” is with self-care. Your body is counting on you to make pro-health choices on a consistent basis. Your body will let you know when you need to “up” your personal care by showing symptoms of wear, tear, and neglect.

What kinds of illnesses respond to self-care? Here is a partial list:

GERD, or Gastro-esophageal Reflux Disease

Migraine headaches

Elevated blood glucose and pre-diabetes

Skin irritations and rashes

Joint pain and inflammation

Indigestion and digestive disorders of all kinds

Fibromyalgia

Sleep apnea

Heart disease

Your take-away on this podcast will be to integrate your wellness strategies putting yourself most in charge of your body. Although intervention with professionals is often essential, you will always be part of the master plan to optimize your health and to enable your body to perform optimally.

In the free download I prepared for you, there is a handy chart that you can use to identify any health or body-related issues, with suggestions for self-care strategies to self-improve.

Links mentioned in this episode:

http://www.sciencealert.com/world-first-evidence-suggests-that-meditation-alters-cancer-survivors-cells

http://www.thegreatcourses.com/courses/how-to-make-stress-work-for-you.html

http://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication

http://www.spine-health.com/blog/6-overlooked-remedies-lower-back-pain-relief

https://www.cdc.gov/arthritis/basics/fibromyalgia.htm

http://www.webmd.com/fibromyalgia/ss/slideshow-fibromyalgia-friendly-exercises

http://www.mindbodygreen.com/0-17784/10-simple-ideas-to-heal-your-digestion-naturally.html

http://www.webmd.com/depression/guide/exercise-depression#1

http://www.prevention.com/food/what-healthiest-people-eat

http://www.everydayhealth.com/gerd/guide/

Podcast details

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Is there a train coming down the track?

Is it the Health Train, and if so, are you on it?

Is it the Disease Train, and if so, are you jumping out of the way to get on a different track?

Here are the topics I broached on Health Matters Podcast Episode 11:

* Where do you start to “work from the inside?”

* What conditions respond to self-care versus medical care?

* How do you integrate getting professional help while maintaining personal power?

* What are good strategies to treat our bodies to get and stay healthy?

Your body wants for you to listen to this podcast.

Why?

Because your body knows intuitively that the place to start to make the greatest difference for you on the “wellness meter” is with self-care. Your body is counting on you to make pro-health choices on a consistent basis. Your body will let you know when you need to “up” your personal care by showing symptoms of wear, tear, and neglect.

What kinds of illnesses respond to self-care? Here is a partial list:

* GERD, or Gastro-esophageal Reflux Disease

* Migraine headaches

* Elevated blood glucose and pre-diabetes

* Skin irritations and rashes

* Joint pain and inflammation

* Indigestion and digestive disorders of all kinds

* Fibromyalgia

* Sleep apnea

* Heart disease

Your take-away on this podcast will be to integrate your wellness strategies putting yourself most in charge of your body. Although intervention with professionals is often essential, you will always be part of the master plan to optimize your health and to enable your body to perform optimally.

In the free download I prepared for you, there is a handy chart that you can use to identify any health or body-related issues, with suggestions for self-care strategies to self-improve.

Links mentioned in this episode:

http://www.sciencealert.com/world-first-evidence-suggests-that-meditation-alters-cancer-survivors-cells

http://www.thegreatcourses.com/courses/how-to-make-stress-work-for-you.html

#10 Calorie Counting vs Calorie Consciousness

An Intuitive Approach To Eating For Health And Slenderness … Without Dieting.

Do you find calorie counting an inconvenient distraction from enjoying your food? I do!

On this podcast, I’ll guide you to simply have a better, more informed, less stressed-out relationship with food. How can you know which to pick… an egg-salad sandwich, or a peanut butter one? I’ll show you the difference.

Learn what food makes you feel fabulous, and discover how to eat just enough of it to achieve optimal health and ideal weight. What is an empty calorie, and why does this matter? Why should you avoid them? All that and more on this episode.

By the way, the free download for this episode is a “Cheat Sheet for Calorie Consciousness”.  You’ll get a whole bunch of tips and strategies to help you determine the calorie value and the nutrient value of foods that you are familiar with. The illustrations depicting the volume of foods in relation to their caloric content will be very helpful to you.

Plus, I have a great list of different foods to select from as you are putting together your super healthy meal.

Links mentioned in this episode

http://www.webmd.com/diet/features/dos-donts-counting-calories#1 The do’s and don’t of calorie counting.

http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html Why you can’t eat too much food.

https://www.walmart.com/ip/Nabisco-100-Calorie-Packs-Lorna-Doone-Shortbread-Shortbread-Cookie-Crisp-6ct/10292805   The ingredients in Nabisco’s “diet cookie.”

http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1 Nutrition content of an egg.

https://www.amazon.com/THIN-WITHIN-Judy-Wardell/dp/060980054X The tenets of Thin Within to practice for a lifetime.

Podcast details

Click here to download a transcript of this episode

Click here to subscribe to the podcast

An Intuitive Approach To Eating For Health And Slenderness … Without Dieting.

Do you find calorie counting an inconvenient distraction from enjoying your food? I do!

On this podcast, I’ll guide you to simply have a better, more informed, less stressed-out relationship with food. How can you know which to pick… an egg-salad sandwich, or a peanut butter one? I’ll show you the difference.

Learn what food makes you feel fabulous, and discover how to eat just enough of it to achieve optimal health and ideal weight. What is an empty calorie, and why does this matter? Why should you avoid them? All that and more on this episode.

By the way, the free download for this episode is a “Cheat Sheet for Calorie Consciousness”.  You’ll get a whole bunch of tips and strategies to help you determine the calorie value and the nutrient value of foods that you are familiar with. The illustrations depicting the volume of foods in relation to their caloric content will be very helpful to you.

Plus, I have a great list of different foods to select from as you are putting together your super healthy meal.

Links mentioned in this episode

http://www.webmd.com/diet/features/dos-donts-counting-calories#1 The do’s and don’t of calorie counting.

http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html Why you can’t eat too much food.

https://www.walmart.com/ip/Nabisco-100-Calorie-Packs-Lorna-Doone-Shortbread-Shortbread-Cookie-Crisp-6ct/10292805   The ingredients in Nabisco’s “diet cookie.”

http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1 Nutrition content of an egg.

https://www.amazon.com/THIN-WITHIN-Judy-Wardell/dp/060980054X The tenets of Thin Within to practice for a lifetime.

Podcast details

Click here to download a transcript of this episode

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#9 Personal Growth and Your Health

Connect the dots.

Making your health a priority supports your evolution in a variety of areas of your life.

Focusing on your personal growth enables you to make necessary adjustments in your health.

I came up with several areas where you can put your attention. In doing so, you can invite your body to meet higher standards by which you want to live your life and express yourself.

Based on my experience, focusing on your health brings enormous value to you as a person. You express your belief in your own worthiness when you make taking care of your body a priority.

For example, do you honor your body with whole, fresh food, but not too much? Or do you trash your body with chemicals and poisonous substances like excess alcohol and sugar? Do you express your appreciation for your body by moving, breathing, stretching, and getting a good sweat? Or do you ignore your body’s need for movement and leave yourself discarded at your desk or on the couch?

Do you see how it is connected… namely that when you take care of you, you express what can be your greatest value? That as you grow personally, your body and your health are honored?

Whether you decide to work on yourself and as a result, focus on your health, or you decide to focus on your health and as a result your sense of yourself improves… either way, all roads lead to the connection between your state of wellness and your process of personal development.

I really believe you will see your life soar by addressing these areas.

Even twenty minutes per day will get your on the right track.

 

Here are the topics I broached on Health Matters Podcast Episode 9:

Preoccupation with food

Identifying your Why (personal motivator) as being important enough

Self-regard, self-worth

Recovering from woundedness in order to honor your body

Living a bigger life, free from the undercurrent of addiction

 

Links mentioned in this episode

The MindBody Code by Mario Martinez, PsyD

www.HealthMattersBook.com for a collection of pro-health strategies to help you get and stay healthy, energetic, and slender.

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#8 Knock It Off

I'm excited to talk with you about 'Following the Five Rules', as laid out in Mastering Leptin, by Byron Richards. This approach is systematic and will show you where you have room for improvement in your relationship with meals, quantity, frequency, and quality. The result may likely be a renewed and refreshed experience of weight loss, increased energy, and feeling more strategic in meal planning.

I loved reading Mastering Leptin for the third time. I get more out of it every time I read it. What is new now is that I am using the planning method as taught by Byron Richards with my clients. They love the results, and I hope you will too. From my own experience, the most dramatic thing I did to comply with his recommendations was to quit snacking. What I most enjoy about this (besides my slender waistline) is that I am really hungrier for dinner. Mark and I moved our dinner up since we gave up our afternoon snack. This was a huge habit for us before, namely eating something in the afternoon. We just gave it up. So no snacking plus earlier dinner equals nice fat burning. I describe it in this download.

The very best download I can give you is a description of the Five Rules, and then some tips on how to implement them. Be patient, and don’t give up. One of my clients had a breakthrough this week simply by realizing the extent to which his issue has been overfilling his stomach. We have been looking at that for the last couple of weeks. He finally decided to stare down this particular challenge and take control. He says that six pounds practically melted off his body. I think you can have similar results.

I really think this will be useful for you to start to plan your day and

your meals around these Five Rules. Do what you can and be

prepared for some adjustments.

Take your time working through this system. Give your body time to acclimate to a new approach around food, meals, snacking, etc. Continue to move, breathe, stretch, and sweat, because that is a requirement in order for your body to be a healthy, happy, lean, energetic fat-burning machine!

 

Links mentioned in this episode

Mastering Leptin, by Byron Richards: http://www.masteringleptin.com/

Sanoviv Medical Institute: www.sanoviv.com

Podcast 7 “Grazing vs Square Meals”: www.rosiebank.com/7

Blog Post “Quality and Quantity”: www.rosiebank.com/qualityandquantity/

Health Matters book: www.healthmattersbook.com

Supplementation: www.rosiebank.com/nutrition

Degenerative disease list:  https://en.wikipedia.org/wiki/Degenerative_disease

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#7 Grazing vs Square Meals

Feeling confident knowing when and how much to eat will make a big difference for you. It’s like having a road map, so you don’t get lost.

 

I am very hopeful about this podcast episode for you. In the old days, I used to have no definition between my meals. It seemed like I started in the morning and used food throughout the day to distract myself, soothe over my emotions, and to give me energy because I was so depleted from eating so much junk food. That seems like another lifetime ago. Now, I am able to enjoy very satisfying meals, with an occasional afternoon snack before going out to exercise.

I mentioned a cool download I made for you, called How to Let Common Sense Dictate How Much and When You Eat. This is another cheat sheet for you to navigate your way around the whole when and how much to eat issue. It does not have to be complicated, or difficult. I created some guidelines for you that will help you get and stay on track. Please click below.

I really think that the download will be useful for you to figure out the best times to eat and how to stay out of the kitchen all day.

In this episode, I will explain to you why three very satisfying meals per day will help you look and feel better. An occasional healthy afternoon snack is great in case you can’t make it from lunch to dinner. The only rule is what works best for you. Learn how three square meals enables your body to burn fat and store energy.

I also point out that finding ways to stay out of the kitchen enables you to get more done, have more fun, and stay more focused. We busy professionals and parents need all the energy we can get. Learn how to get your body to perform better for you on Episode 7 of the Health Matters Podcast.

On a personal note, Mark and I will be offline starting the last week of September.  There will be a three week break between now and Episode 8 of the Health Matters Podcast. I don’t know what the next episode will be about. Maybe I’ll get some fresh ideas from our events during the break. Until next time, make smart choices!

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