Live Well Strategy #23 - 5 Great Ways to De-Stress

Stress is related to 99% of all illnesses.  “In addition to the trademark tight shoulders, irritability and clenched jaw, day-in and day-out stress wreaks havoc on our eating habits, wears down our immune systems, leading to colds and disease, and even turns hormones and nerve chemicals topsy-turvy, contributing to weight gain, memory loss and depression” – Food & Mood by Elizabeth Somers.
 
How does this all happen in your body when you are stressed? 
 
When you are anxious or stressed, the body produces adrenalin (your fight or flight hormone) which stresses the adrenal glands and compromises the liver & brain.  Cortisol (the yucky stress & fat storage hormone that encourages the body to accumulate fat, especially around the middle) is also released – which causes a drop in serotonin (the happy chemical) in the brain.  

This leads to depression, irritability, heightened insulin levels, & around-the-clock craving for sweets and fatty foods.  Chronic stress also unleashes a barrage of free radicals that damage your body & brain cells – killing brain cells by the millions.  You literally “stew” in your own soup of hormones.
 
What can you do to daily De-Stress?
 
Write down 3 things right now that make YOU feel peaceful – and do them at least 10 minutes per day or whenever you feel stressed.  Practice letting adrenalin and cortisol subside – not grow in your body – it will help your health immensely! 
 
Here are 5 of my favorite ways to de-stress:
 
1. Be a Corpse.  Lie down on the floor.  The “corpse” pose is one of the BEST ways to de-stress the body and mind.  (If you want a laugh and are brave, lie down beneath your cubicle at work – who knows, you might encourage someone else to de-stress.)  By lying on the ground – your body can actually “let go” and release physical tension – which allows stress to literally melt out of your body.  When the body relaxes, the mind follows.
 
2. Let Oxygen Help.  This is actually my favorite form of meditation - breathing for 10-15 min in the morning.  However, you can do for just 1-2 minutes when you're stressed...simply close your eyes and BREATHE – in and out...it's so simple and it so works.  

Oxygen helps the whole body de-stress and slows down/halts the production of adrenalin and cortisol – also why exercise works so well.  You can’t always go for a jog when stressed, but you can take deep breaths anywhere, anytime :-)  Close your eyes and breathe and let your whole body relax.  Visualize the adrenaline and cortisol fading away….
 
3. Connect to Good Energy.  Sit outside in nature, touch a tree or a flower, look at something beautiful on your desk at work.  Connecting with nature or beauty gives you energy when you most need it.  Hugging a pet or someone you love does the same thing. 

4. Take a Break.  Listen to soothing or happy music or read a book/magazine for 10 minutes.  Take a BREAK for your body and mind - transport your body to a peaceful place for 10 min and allow the hormones to subside.  Get a cup of tea and just relax for 10 min.
 
5. Stop and THINK/FEEL.  Ask yourself good questions.  “Why do I feel stressed”?  (Close your eyes and breathe for 1 min before doing this - it helps the whole process).  Is it really that bad and what can I do about it right now to make me feel better NOW. What's the worst thing that can happen and is it really that bad? Have I felt this way before and did it work out in the end? How could I feel good about the situation?  Can I choose different thoughts?  

If it is something you HAVE to do, realize that you have a choice to be relaxed while you do it (and happy), or stressed and contributing to bad health (which is probably worse than whatever you are stressed out about.

Bonus Tip!

Eat & Drink to support balance in the body and brain.  Drink lots of water and make sure that you're eating 5 small meals/snacks per day that are low glycemic.  Keeping your blood sugar stable throughout the day helps stress immensely.  Don't drink coffee - it only heightens agitation and stress levels, as does sugar and high glycemic foods. Choose calming herbal teas, water with lemon/lime etc.  

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #22 - What is NORMAL for you?

Sometimes, due to days filled with simply crossing of items on our “to do list” (i.e. being “busy”, stressed) rather than connecting with our purpose, we can start to feel that it is normal to feel tired, lethargic, un-enthused about life…however this is NOT normal.

“What is normal to you is enthusiasm. What is normal to you is laughing a lot. Many, many times a day. Feeling strong and secure. Feeling so much self-confidence, so sure about whom you are that when you look at others you’re always in a position to uplift them.

What’s normal for you is to have so much energy that at the end of the day you are still looking for things to do. Having such a passion for life that you’re eager to get together with other people to hear about what they’re doing, to see if it’s anything that might want to turn a little of your attention to. To have so much energy at the end of the day, that you’re already eagerly planning tomorrow. Feeling disappointed that the sun goes down and enthusiastic that the sun comes up.

What is normal is a zest for life beyond anything that most of you, over eight years of age, have remembered or felt in a long, long time. That’s what’s normal.”

From The Science of Deliberate Creation – Abraham-Hicks Daily Planning Calendar and Study Group Workbook, pg 765

THIS is what life is about – feeling enthused and full of energy. When ever I start feeling tired, un-enthused and a lack of energy, I do TWO things:

1. Sit down and remind myself of my purpose – and of the things I feel great doing. I ask myself – am I doing something today towards my purpose (what I’m here for) and what makes me feel great doing*. For example – helping people achieve balance in their lives and teaching dance/ZUMBA® are two of the things that make me the happiest AND where I know part of my purpose is. So…what am I doing TODAY towards my purpose and what makes me feel good? Even something TINY each day will make you feel on purpose, balanced and enthused. And, remember, it’s when we’re the happiest that we are most useful to everyone around us.

2. Connect with people that make me feel good – people who I feel uplifted around, who make me laugh, who support my dreams and aspirations and who I feel great around (and hopefully I do the same for them).

*If you don’t know your purpose – ask yourself when do you feel the most alive? What could you do for hours without pay? What activities do you do that when you talk to others about them, you just glow? These questions will help uncover some of the things that you're meant to be doing MORE of in your life.

NOW…Ask yourself:

• What can I do TODAY to connect with my purpose and what I LOVE? 
• What 1 little thing can I do everyday? (Do 1 thing ever day).
• Who can I connect with that I feel GOOD around?

Live your life connected to your purpose and feeling good – EVERYDAY. What if it’s your last day? Your best and most meaningful days will be when you are connected to your purpose and connecting with others

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #20 - Don't Assume Anything

(I'm resending/posting this with the correct YouTube link :-))

A couple of years ago I did a NIA* Blue Belt Training in Portland, Oregon – which was an incredibly moving (no pun intended :-) and “applicable to everything in life” experience.

The week long training opened up with 4 Allies for physical, emotional, mental and spiritual growth – and one of the most interesting ones was “Don’t Assume Anything.”

This statement invites us to be silent in our mind and eliminate any stories we create in our heads about people, situations or conversations. To be like a fascinated child, curious about a person, or what is being said, without making assumptions or "making up" who you think the person is, or what is being said. We were asked to “practice” this and the other 3 Allies throughout the training.

Not easy. I was AMAZED at how many stories I could create in my head about people, situations and conversations and conversely, when I waited, listened, and observed – I would come to a much different, and usually more loving and constructive, conclusion.

What I learned: When in doubt, or when you have a STRONG reaction to anything, observe and listen longer than you would normally, ask questions and gather information rather than telling yourself stories. Keep inner dialogue to a minimum.

The results: It improved my relationship with everything – people around me, myself and even to learning. I stopped finishing people’s sentences (by listening and not assuming anything, I would actually realize that is NOT what they meant). I had more compassion for people as I learned about them before "neatly putting them in a box”. I was more compassionate with myself as I listened and waited to see what my initial reactions (physical or emotional) to situations were all about.

Now this can be heavy stuff, and I am SUCH a huge proponent of learning with fun, emotion and laughter. So, watch this wonderfully moving YouTube video. Notice if you have any “assumptions” come up when you first start watching it. Then empty your mind by telling yourself “Don’t Assume Anything.” That’s when the magic happens :-)

Action Step: “Don’t Assume Anything” this week with people, conversations or situations. Listen, watch, wait…notice what different conclusions you can come to simply by not making up stories in your head before learning more.

*NIA is an absolutely beautiful mind-body-spirit movement practice that combines the dance, martial and healing arts. Similar to martial arts, NIA has belt levels and the Blue Belt is the 3rd level. The Blue Belt focuses on Relationships, Intimacy and Communication and how it relates to teaching, dance, music, ourselves and others. I have been teaching NIA since 2001 and weave it into my Zumba classes as well as it is an incredibly transformational movement practice – and so great for your body and soul! For more information and classes in your area: www.nianow.com

Be Happy... Be Vibrant....

Live Well,

Carmen

Live Well Strategy #19 - Craving Balance?

What helps create balance in your life?  A sense of grounding and center for you personally? 

 

When we do certain actions, eat certain foods, take time for ourselves, give to others, experience life in the present moment (rather than worrying about the past or the future), or do something that we love…we can center and ground ourselves on even the busiest day.

 

Over the past month I have started noticing what helps me feel more centered (or less :-)), and on the days that I feel scattered, I purposely do at least one thing that helps “pull me into my center.” Using your own inner wisdom (the answers are always in you :-)), let’s look at what grounds you.  I’ll give you some examples to help your ideas start flowing…

What do you love doing with friends or family that centers you?  An example might be preparing a meal and sitting down and eating together.  I have found that preparing food with friends/family with my HANDS is very grounding for me.  Which is the perfect segue for the next question…

What foods ground you?  For me, I always eat a large green salad (kale, spinach, romaine) everyday as I have found that “green” foods balance my brain and my mood.  And who knew that spinach and or romaine lettuce taste great in USANA Nutrimeal shakes?!  Look out for Live Well “Green Food” recipes coming soon :-) 

What places ground you?  Personally, as soon I enter a bookstore, like The Tattered Cover, I feel centered, grounded and “at home.”  Palm trees and beaches also ground me immediately.

What personal “rituals” center you?  Lighting candles at night, playing a personally designed “iTunes playlist,” meditating or just sitting in silence a couple of times a day (am and pm) can all be extremely centering.  

What can you let go of that definitely DOESN't ground you?  Saying yes to everything (just say no :-), being constantly busy, stressing, procrastinating (saps energy) etc.  I personally had to practice saying no to taking on more things in my life...but wow did it pay off :)
What TWO other things ground you personally?  Often, what grounds us personally are the simplest things that are unique to us (laying on the floor grounds me immediately).

Discover the many things that center you and incorporate at least one thing into your daily life.  Know yourself and take charge of your life.  Every day is your own, create life… make each day a yummy, precious day :-)

Be Happy... Be Vibrant....

Live Well,

Carmen

Live Well Strategy #17 - Looking Back to Move Forward

I've learned over the years that while it can be easy to set goals for the future (2011), it's just as important to commemorate and celebrate all we did in the past (2010).  I first heard of this idea from Cheryl Richardson, author of "Stand Up for Your Life," five years ago and have been doing it ever since. Look back first, commemorate & celebrate yourself...and then set your goals for 2011. 

What does this do?

1. It helps us remember the years as they fly by... and they're going faster and faster, don't you think? I remember last year when I did my "2009 Highlights" and then looked back at my 06, 07 and 08 highlights, I said to myself, "I did that? Wow, I totally forgot about that!"
   
2. It pats YOU on the back and helps you realize how much you DID do, even if there are still many things you want to accomplish in 2011.  It puts you in a "grateful" state of mind, rather than a "guilt-full" state of mind for anything that you didn't accomplish.  And which is a better state of mind to set goals/enter 2011 in?  We have LOTS of time to accomplish all we what we want to do and it's so important to recognize ALL that you did do last year. When you look at what you DID do and then set your goals from that mental state, you'll feel empowered, excited and positive.
   
3. It helps you "close" 2010 and embark with renewed energy for 2011. Energetically this is very powerful....

So what is the best way to do this?

1. Use the simple categories below to jot down the highlights of last year. Feel free to add or eliminate any categories applicable to the life you want to create - these are just the ones I use.  Cut and paste them into a word document.  You can do this NOW very briefly to get you going - don't think, just write down 1-2 things in each category that come to mind - go back and fill in more later.
   
2. Have fun with it - do it yourself or with family, a significant other, partner, etc.  This is a great thing to teach children* as well - to remember, celebrate...and then set goals.
   
3. Celebrate ALL that you did and then set your goals in using the same/and or additional categories.  SAVE both documents for future reference.
   
4. Enjoy! I love doing this every year...one of my favorite things to do between Christmas and New Year’s! 

2010 Highlights (then I do the same for my 2011 Goals)

• Purpose
• Business/Work
• Fitness
• Health
• Nutrition
• Zumba Classes
• Personal Development
• Spirituality
• Finances
• Home/Location
• Friends
• Family
• Charity/Giving Back
• Travel
• Fun stuff
• Cultural
• Material
• New Restaurants
• New Books
• Accomplishments & Achievements
• Things I've learned

*One the most significant events in my childhood was hearing a 50 year old man speak about setting 100 goals, and that by 50 years old, he had achieved 80% of those goals he had written down as a young man.  I have been writing down goals ever since then and it has helped create my whole life.  Goal setting is so important and should be taught in schools.  It's not, so it is something we need to teach the upcoming generation.

P.S.  For those of you who have been doing this with me for the past few years... here is something I received last year from a Cheryl Richardson email, which can add another element to the exercise.  For new Live Well Members and Clients - just do the 1st exercise and then add on if you like :-) 

Excerpts from "Bon Voyage 200_!"  by Cheryl Richardson

1. If you had to pick a theme of growth for 200_, what would it be?  What did you most need to learn?  What changes have you made that let you know you got the lesson?
   
2. What one thing are you still beating yourself up about?  Are you ready to do what it takes to put an end to this hurtful behavior?  Okay, then.  What do you need to do right now to get started?
   
3. What did you accomplish last year that made you feel good about yourself and how did you celebrate?  If you didn't celebrate, what will you do this week?
   
4. How was 200_ perfect for you?  What happened, good or bad, that forced you to wake up and see your life with clarity and truth?
   
5. Finally, as you think back over the last year, take some time to think about the people who influenced your growth - the ones who hurt you and the ones who supported you - and, in your own private way, thank them for their contribution to your life.  Get ready for a "Mighty Fine 2011!"  

Take Action Challenge:

Between Christmas and New Year's, or over the next week, while things are still fairly quiet and calm, take some time to answer the above questions in a notebook or journal.  Use this ritual as an opportunity to say goodbye to the past and hello to a bright new year.

Be Happy...Be Vibrant...

Live Well,

Carmen :-)

Live Well Strategy #16 - Tips for Surviving Holiday Parties

1. Have A Plan: Know that you need a plan to stay healthy during the holidays, but also intend that it’s going to be easier and fun to be healthy during the holidays! And that you’re going to start Jan 1 feeling GREAT!
   
   
2. Keep Consistent: When we are busy/stressed, the small things we do (or don’t do) are even MORE important. Continue taking your USANA Essentials or MyHealthPak, BiOmega/OptOmega (Essential Fatty Acids), one USANA Nutrimeal shake plus one USANA Nutrition bar every day, and do 30 minutes of your favorite exercise at least 5 days per week - EVEN during the holidays. You need the vitamins, anti-oxidants and good nutrition even more during this season. Use your healthy habits as connection time with your family – make your mom a shake, go for a walk with your sister, etc.
   
   
3. Nix the All or Nothing Mentality: If we overindulge, a common response is to keep going because we’ve already “ruined it”. Remember that just because you ate that piece of cake, it doesn’t mean that you need to eat the entire dessert table :-) Also, one meal doesn’t make us gain weight, it’s what we do afterward that makes all the difference.
   
   
4. Fill the Void: Offer to bring healthy appetizers to parties and family get-togethers. There are so many yummy low-glycemic recipes out there, wow everyone with your creativity! Also, think of all the things you CAN eat instead of focusing on all the things you’ve decided not to eat. The foods that are harvested in the fall are packed full of vitamins and anti-oxidants (i.e. pumpkin, squash, apples, sweet potatoes). We get to choose how to prepare them!
   
   
5. Magic Tricks: Our favorite Live Well “tricks” are 1) eat a USANA bar/shake before going out to avoid last minute party cravings, 2) fill your plate with fruit & veggies at cocktail parties so people aren’t asking why you aren’t eating cake and cookies, even better, offer to bring a fruit or veggie tray, and 3) have sparkling water with a lime in a highball glass or wine glass to avoid any unwanted pressure to drink and to give you something to sip on.
   
   
6. It’s YOUR Life: Don’t let others try to talk you into being unhealthy and incongruent with your health goals. Often times, you will be an inspiration that they can do it too!
   
   
7. Drink MORE Water: Water makes up 60-70% of your body and EVERY system in your body depends on it. Drink 8-12 glasses (8oz each) minimum each day and add one more glass for each caffeinated and alcoholic beverage you have. Water will help you feel full, have more energy and better able to handle everything.
   
   
8. Lifestyle Choices: Choose how much sleep and exercise you need every day and make them nonnegotiable. Holidays can also be stressful for a number or reasons and the #1 de-stresser can be learning to say “No.” You don’t have to go to every party :-) Also add on a stress-reduction method that works best for you, massage, Yoga, talking to a friend, movies, etc.
   
   
9. What if you DO overindulge? We all do sometimes :-) Drink tons of water before going to bed and take extra USANA Proflavanol C100 that night to reduce inflammation, build the immune system and detox the body. In the morning, drink a large glass of water, have a Nutrimeal shake with your Essentials/MyHealthPak and BiOmega/OptOmega to stabilize your blood sugar. Go for a workout or even a walk in the morning – the movement and endorphins will help you feel better and back on track. Most importantly, drink lots of water throughout the day, eat normally and don’t try to compensate by eating fewer calories, otherwise your metabolism will adjust and slow down.
   
   
10. Create Connection: Enjoy the Holiday Season for what it is about, family, friends, and connections - not just eating. It’s amazing when you take the focus off of food how many other things you will notice about the holidays!

Be Happy...Be Vibrant...

Live Well,

Carmen :-)

Live Well Strategy #14 - The Power of Dance, Joy and What Moves YOU!

“We should consider every day lost on which we have not danced at least once.” –Friedrich Nietzsche

This commercial was shot at the Liverpool Street Subway Station in London on Jan 15, 2009.  Only the dancers knew what was happening; the general public didn't have a clue what was about to unfold.  This YouTube video had over 2 million hits in 15 days!

http://www.youtube.com/watch?v=VQ3d3KigPQM

When you watch this video, notice what moves you or makes you smile.  Is it the men in suits busting out in dance? The joy on the faces of both the dancers and the general public?  The group of people having fun and doing something spontaneous?  Is it the sense of connection among seemingly random people? (We’re all connected :-)).

I have personally found that what moves, touches, or inspires us is usually what we need to create MORE of in our life. Articulate what you loved about this video in one sentence.  Then ask yourself, how can you do one thing TODAY to create that in your life.  How could you do it tomorrow? How could you do it the next day? Connecting to what moves us on a daily basis helps bring meaning, purpose and fulfillment into each day.

For me, dance is one the things that moves me the most and is the reason why I don’t let one day go by with out dancing at least once (even if it’s in my living room :-)) What is it for you? What puts a smile on your face? This is your life NOW... not next year, not tomorrow. When you do something that moves, touches, or inspires you at least once a day you'll not only change your vibration in the present moment, but you'll also naturally start attracting more of what you love into your life.

Be Happy....Be Vibrant...

Live Well,
Carmen :-)