Sugar. I’ve talked about it before, sometimes at length. But it’s also my guilty little secret–I love sugar A LOT. And when I start eating it, I have a hard time stopping. It’s a vicious cycle and it’s one I really want to stop.

 

I had been thinking about the reality of sugar addiction and then I watched this video by a fellow Jamberry consultant, and decided it was time to talk about this in length:

 

 

Now, I’m not here to recommend a diet plan. If you are interested in something like the ketogenic diet, you should consult a registered dietitian. What I’m really here to discuss is the sad reality of the Western way of eating.

 

First and foremost, if you read labels when you go shopping, you almost always find sugar as a main ingredient in packaged and processed foods. It is well documented that sugar is addictive and in fact can be a replacement for drugs like cocaine. It has even been suggested that sugar addiction should be treated as a form of drug abuse. The change in behavior after eating sugar is undeniable. When my own children have sweets, they become much wilder, less able to entertain themselves, hungrier more frequently, and often less willing to follow household rules. I have found myself eating more food more frequently than I really need to on days that I have anything sweet–and I mean anything sweet.

 

Sugar is in everything. Take a look at this article. (I’m not recommending the services offered here. I just want you to look at how much sugar (in grams) there is per serving in some common foods.)

 

Here’s the kicker! For years, I’ve followed foodie blogs that tout using different alternatives to wheat and so forth because they’re considered healthier (and there’s good argument for the use of many of these alternative flours, oils, spices, etc.). I absolutely love desserts, so whenever one comes up, I look at it…but I had an epiphany this month: just because it uses healthier ingredients doesn’t meant it is any less sweet or less addictive. Let me just repeat myself one more time:

 

Just because it uses healthier ingredients doesn’t mean it is any LESS sweet or less addictive!

 

This is huge, because I think many people want to live healthier lifestyles. There’s huge talk about superfoods, gluten-free alternatives, stevia, bone broth, diets of all kinds…the list goes on and on. I think most who ascribe to a Western diet (and there are some major differences between it and Eastern and Mediterranean diets, which I’ll talk about at length in a later post), who struggle with their own growing midsections, increased inflammation in the body as a whole, heart disease and diabetes, malnutrition (yes, this can happen even if you’re consuming enough calories), and even negative mindset, anxiety and depression–in fact, most people in general–want to eat better. (Including myself! Hello, fellow sugar addicts!)

 

Herein lies the roots of the problem:

 

  1. We all lead extremely busy lives these days.
  2. Convenience foods, like those found in packages, are often quick, inexpensive, and last on the shelf for a long time. (Hint: if they have an expiration date that is longer than a few weeks, that should be a clue as to how “real” the food is.)
  3. Cooking can be hard work and it’s usually low on our daily to-do list. (I mean, let’s face it. Coming home dog tired to a refrigerator full of whole foods just doesn’t sound like fun some days, right? Instead, we say, “Where’s the pantry?”)
  4. Food is often used as a reward and during almost all celebrations and special events–this particularly applies to sweet, fatty, and salty foods.
  5. Uh, hello advertising! We love how convenient you tell us your products are.

 

I am on a journey. It’s going to be a really, really hard journey for me because I sincerely love sweets. However, I want to be healthy instead of filling my body up with junk. My body was created for a purpose–I was created for a purpose–and I need to take care of myself. I’m in my 30’s, I have children who look at everything I do (and they’re asking for sweets way too often), and I don’t want diseases that results from inflammation and weight gain to cripple me. Yes, I’m a yoga and Pilates instructor and shouldn’t all fitness instructors eat raw leaves and twigs and never even bat an eyelash at junk foods? No, sorry. We’re humans too, prone to indulging every so often. My problem is that I tend to indulge too often.

 

I hope you will join me in my quest for an easier way to eat without suffering from the constant hankering of a sweet tooth. I’m sure I’ll bumble, stumble, and rediscover a lot of amazing things along the way, and I look forward to sharing them here with the hope that my own thoughts help you become a better, healthier version of yourself.

The title might be a little misleading because it really points to my own struggles of finding something close to the location where I’m currently living right now that will fulfill the 10 contact hours required once every three years by Yoga Alliance to keep your certification. But then, of course, that’s got me thinking about how exactly you go about finding a workshop or even a certification program.

 

First and foremost, it requires a lot of thought, patience, and vigilance. You’ve got to wade through a lot of information and a lot of opportunities. You need to know what you’re looking for, which can be hard when a lot of things appear interesting. And you need to know your budget and how much time you can commit to it. Can you really afford to go to beautiful Thailand for a full month?

 

I, for one, chose to do the YogaFit program to earn my 200-RYT because I didn’t have to sign up for a whole certification program at one time. I could pay as I went and the certificates I received from them never expired. It took me about 2 years to do mainly because I had my eldest child and therefore it became harder for me to travel. It fit very well into my budget, and I was also very fortunate to have the help of a military spouse’s scholarship. (If you are a military spouse, check to see if you’re eligible for the MyCAA scholarship!) My favorite parts of the trainings, however, is that while they built upon tradition they did not promote any one world view and they came from a place of safety so that everyone learned how to bring yoga to everybody with every body.

 

Last of all, make sure you know what your commitments are. There’s a yoga program that I’m interested but it requires something like 3 hours of practice each day. With two very young children, that is not a realistic program for me because I could not dedicate the time required to study (and I’d feel bad if I didn’t do it). Read everything. Ask questions of the program or studio you’re interested in. Learn about your potential investment as much as possible, because it is an investment in yourself! And be excited when you find the right workshop or certification program. It’s an adventure to take one, a learning experience to embrace, and an excellent way to improve and take care of yourself.

Fitness & Body Image

June 16, 2016

I know I’ve talked about this before, but I’ve seen a surge in referencing the body (particularly, a female body) and being happy with it on social media recently, so I thought I’d touch on the subject again by busting a common fitness myth that is perpetuated in virtually every magazine, fitness or otherwise, in existence today. Whether we know it or not, we believe this myth. We believe that “being skinny” equates to health and happiness.

 

***Insert explosion sound here.***

 

Thinness in the media is not healthy. It is not even real most of the time! If you don’t believe me, just watch this video.

 

 

Don’t misunderstand me here. A thinner body can mean that someone is healthy, but not always. Skinny people are as likely to suffer from heart disease, chronic illness, and other maladies as readily as those considered overweight and obese. Just because someone has a specific body type does not mean they are healthy. Health-related habits play a large role in how healthy someone really is.

 

Yet there is a correlation between waist circumference and health. Those who have extra padding around the belly are more likely to suffer from heart disease than those who carry it on their hips; and both groups are at higher risk for obesity-related illness and disease than those who exercise on a regular basis.

 

Two other things that I want you to consider. First, even if you are someone who goes to the gym for half an hour each day, you may not be doing yourself any good. Too much sitting, whether it be at home or at a job, can actually hinder any healthy changes that any gym activity may give you.

 

On the other hand, increased daily activity in any form can actually improve your overall health. This happens due to the fact that while activity increases, the caloric intake stays the same (so long as one’s diet doesn’t change or increase). I think this, in part, is why so many people are loving the FitBit and other activity-logging devices and apps.

 

Here’s another myth I want to end with regards to fitness, and in particular mind-body fitness. Pilates and yoga are not just for skinny people. These practices are meant for every body and everybody! If you don’t believe me, just watch this video!

 

 

The point then: move, and enjoy moving because you’re doing something for yourself. In the end, being compassionate and grateful for yourself, body, heart and mind, is the only way that you will feel happy…and happiness, in my opinion, leads to a desire to be healthy and enjoy healthy lifestyle behaviors!

I have been in the fitness industry for over eight years now and one of the things that never ceases to amaze me is how unwilling people are to pay for instructor services. I’ve talked to so many instructors over the years who tell me their client base finds it difficult to pay $25, $15, or even $5 for a class, let alone private lesson fees. We commiserate over the injustice of it all, but in reality it all simply comes down to a lack of customer knowledge about how the fitness industry works. So, I thought I’d break it down for you.

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First off, let me just take a moment to point out that in most cases, we as customers do not go to the cheapest places when we’re looking for a haircut, to get our nails done, have our cars worked on, and so forth. We want to pay for good quality services that we trust and that are backed by service guarantees. I mean, who wants to go to a hair stylist who won’t fix a goof-up? Or a mechanic who won’t at least let you know that your car is leaking when you take it in for a checkup so that you can decide whether or not it’s a necessary fix right now?

 

The fitness industry is the same. Most often, it pays to pay for the services of a good certified instructor and/or personal trainer. There are a lot of reasons for this, starting with the fact that most instructors do not decide they want to instruct as their first job. It is an extension of who they are and what they care about, and this can happen at any point in their life.

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Secondly, instructors spend months–yes, years!–training in order to be competent and qualified to meet your fitness needs. They also spend a lot of money to get that training. In the mind-body industry, yoga and Pilates certifications cost on average between $2,500 and $5,000 before travel expenses. In my own experience, I was fortunate to have the MyCAA military spouse scholarship to help me earn my 200-RYT, but I still shelled out about $3000 for hotel and flights because I was trying to get my certification finished before I had my first daughter. (I ended up having to postpone the last two classes I needed till after her birth because the conference I was trying to attend had sold out.)

 

Then there are the hours they spend creating your fitness regimens each week. You might only see them a hour a week but often they spend several more developing your next workout(s), researching and practicing each movement so that you are being trained with the utmost competence. Let’s look at a quick example. Let’s say you pay $30/session for a personal trainer. You see them once a week for an hour, but they spend an additional two hours creating your workout. That averages out to $10/hour, which is not even minimum wage in some areas. And this is before you average all the money they spend to earn their certifications, maintain them each year with continuing education, keep liability insurance and any other insurance they need for their business, equipment, travel and food expenses, clothing, and other professional fees and services they may implement to help promote their business.

 

It sounds like a lot, and it can be, but fitness professionals like getting the best up-to-date education possible so that you, the customer, is taken care of to the best of our abilities. It is always worth having an initial interview with your future trainer or instructor in order to make sure you both jive and understand what each is bringing to the table. Because, when it comes down to it, as an instructor I want to know what you want and need so that I can best serve you!

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If something feels off to either party, it may be best to keep searching until you find the person that is right for you. Because, first and foremost, fitness is a preventative measure against chronic disease, and then a remedy to help you improve and even heal from it. It takes a team to help you achieve your fitness goals: your doctors and therapists (or any professional you may be working with), your fitness instructor, and–most importantly–you.

 

Yes, without your commitment to yourself, we don’t have a client and, therefore, a job, and that is why your input is so valuable to us as instructors. You are the reason why we spend so much on training and other professional fees. You are that important!

I Am Invictus

May 19, 2016

Over the last week, I’ve watched what I could of the Invictus Games through Facebook posts. I am really, really upset that all that was offered on ESPN was a recap of the games and some coverage of the Opening and Closing ceremonies. It’s gotten me thinking about an organization that my husband is a part of, 22 Until None. Their goal is to end the rampant suicide epidemic that plagues veterans, a fact that was driven so close to home for us last summer when one of my husband’s men committed suicide in the parking garage of the barracks. It shook everyone in the command up. Many, including my husband, went to speak with counselors about it–he was like one of our kids.

 

The whole goal of the Invictus Games is to spread awareness of the struggles, the triumphs, and the sacrifices that military  men and women from around the world have endured, and how they have overcome them. It is not about survival, for veterans don’t want to be looked at as mere survivors. What they have done deserves more than this casual take. They have done so much more, and have conquered. They are unconquerable. They are unconquered. Invictus.

 

Yoga and Pilates are two passions that I’ve taught for a long, long time, and it’s made me very determined to help those who struggle not only with physical needs but also metal needs. One of the things I love most about the Invictus Games, 22 Until None, Help for Heroes, etc., is the fact that they are reaching out to veterans who may not have any noticeable scars but carry with them the invisible ones caused by the stress and trauma of warfare. It is my intention to reach out to this community and help them through physical fitness and therapy. More and more studies are showing that practices like yoga help ease both physical suffering and mental anguish associated with PTSD.

 

I want to take a moment and just say this to anyone suffering from anxiety, depression, PTSD, or other mental states caused by trauma, whether or not you’re a veteran: you aren’t alone. There are people ready to help you. All you need to do is ask; no one will judge you.

 

Don’t let the pain win.

 

You also can be Invictus.

 

 

I’ve been down and out for the count this week due to the stomach flu. It might have been food poisoning but it seemed to last longer than that so I’m counting it as the flu. It seems to be the thing that’s going around right now, so here’s one of my tips to help calm your stomach: peppermint tea.

 

Mint has long been known as a remedy against nausea and peppermint has been a lifesaver for me this week. It helped me go from being a non-functioning parent on Tuesday morning to someone who could at least tolerate her young children crawling across her that evening.

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I always recommend buying loose-leaf teas whenever possible, as those found in ready-to-brew bags in the stores generally are the lowest, cheapest grade available on the market. I’ve been a long-time fan of Teavana, but in recent years have also found Steeped Tea and Yesterday’s Tea Cafe & Matcha Bar. (I’ve linked the Steeped Tea website to my personal consultant; she’s great and will help you with anything you need! Please let her know Leah referred you!) The last is run by one of the few tea masters in the United States, who really knows her stuff and who is a lovely person. If you love all the kinds of tea, make sure you also check out the tea bags and mesh infusers to find the perfect fit for you!

 

Here’s one last fabulous tip on how to reuse your tea bags, whether pre-made or prepped in your own kitchen: Unique Ways to Reuse An Old Tea Bag. I knew some of these but I found others really remarkable!

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I have completely fallen off the blogging bandwagon since January. Let me tell you, I’ve thought about you and this blog many times, but transitioning out of the military, being a mom, and finding work (and working my Jamberry Nails business) have really consumed my every waking moment. Regardless, I am extremely thrilled to be back at Hillsdale College. This little community has really welcomed hubby and I back with open arms. Indeed, I’m tutoring Greek with the Classics Department and I’m offering a few classes both on campus and in the local area.

 

If you live in Hillsdale, Jonesville, Allen, Litchfield, Moscow, Quincy, and Coldwater, Michigan, areas, please check out my Pilates and yoga classes at the Goodlife Yoga Center (the new term has begun, so don’t miss out on lengthening, strengthening, and de-stressing!) and Hillsdale College (contact the school for details). I’d love to see you!

 

I am working on ideas to revamp my blog, as I feel it’s time to switch things up, and would love input. What would you like to see? Share your thoughts and opinions!!!!

May 2016 Bring You Joy!

January 6, 2016

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First off, Happy New Year! I hope that you find much joy in it. When things get hard, think about how far you’ve come instead of focusing on where things went wrong!

 

Second, I know I promised a third part to my major articles and links series in December, but life ate me. Seriously. It ate me. It swooped in like a huge pterodactyl and swallowed me whole. So that third post didn’t get done. Instead, I’m going to spice things up again and change up my posting this year, focusing on shorter but info-packed posts in order to accommodate my busy schedule.

 

Last, I’d love to hear from you! Tell me what you’d like to see from me this year. It can be anything from diet to exercise to mindfulness moments. I’m all ears!

I haven’t been on hardly at all lately. I’ve been caught between three giants that are taking all of my time:

  1. My family, because that’s just where it’s at🙂
  2. Getting ready to move to MI in December–this is fast approaching!
  3. National Novel Writing Month because it’s awesome!

I suppose I should add Jamberry onto that list. It is taking my evenings and I’m having SO MUCH FUN doing it! I cannot get enough of this product or the company, and am so glad I signed up! Have questions? Ask me, please!

But on to the real reason I’m writing! I’m trying to play catch up this morning, so I’m going to leave you with all the links and articles I’ve collected over the past few months. I really need to share them with you and get them out of my mail box! Because I have so many, I’m going to share them in three installments. This is the first! Enjoy and please feel free to contact me! I’d love to connect.

Articles

Are You Wearing the Right Shoes?

What are the Benefits to Fasted-State Cardio?

Build Your Biceps Workout

Turkish Get Up

Improve Wrist Mobility

TRX Plank Variations for a Stronger Core

Pilates/PNF for Improved Balance?

15 Yoga Poses that Improve Balance

16 Poses for a Strong and Stable Core

A Yoga Practice that Won’t Bear Weight on Hands/Knees

5 Lessons Yoga Taught Me About Failure

But I Thought All Yoga Was Therapeutic

How to Incorporate Pumpkin Into Your Diet

Food Swaps for Increased Energy

The Encyclopedia of Chicken Stock

5 Ways Einkorn is Different From Wheat

Emerging Male Eating Disorder Tied to Supplement Use

Free Radicals: Antioxidants and Exercise

Using Essential Oils for Kids–What is Safe?

Choosing a Carrier Oil to Enhance EO Therapeutic Properties

Tisserand Institute Special Report: Undiluted Truth: Cinnamon Oil

Argan-Avocado Soap-free Face Wash

How Well Does Before School Exercise “Build Our Kids’ Success”?

Regular Exercise before Pregnancy Key to Minimizing Common Pregnancy Pains

Recipes

Pumpkin Baked Oatmeal

3 Vegetarian Recipes to Try

Chop Fall Salad

Paleo Chicken Tenders

Oatmeal Pumpkin Chocolate Chip Cookies

Pumpkin Maple Cookies

Autoimmune Protocol Pumpkin Pie Spice Blend

It’s that time again. It’s the time when life carries you away with business. The holidays are upon us, and while that means good food and great times, it can also mean unnecessary stress and anxiety from to-do lists that are too long. And that means longer nights and shorter tempers, which is no fun during the holidays.

My biggest tip to get through the holidays in a more patient, relaxed manner is to say no. I find this incredibly difficult. I want to do everything, to help everyone, and so forth…but I simply can’t. There aren’t enough Me’s in this world. There is only one, and while I’d like a few extra arms and bodies now and again, I can only do so much. Since becoming a mom, I’ve learned the value of saying no to other commitments. The secret is to know what is more important to you and sticking to your priorities.

And if you have to say yes but find yourself overwhelmed, don’t be afraid to ask for help! You don’t have to do everything! Give some of the responsibility to others and–this is the hard part–don’t interfere with how they go about discharging it. Their way may be better, and it gives you that much needed break and reduces your stress load.

Which means that you might also need to simplify your plans. There’s nothing wrong with doing so. Try not to go to so many places for Christmas. Make a simpler menu for Thanksgiving dinner. Invite fewer people. Attend only one holiday party. Leave some space in your calendar to simply have an off day every week where you don’t have to do anything but recharge and rest and even read that book you’ve been meaning to read/finish!

My last suggestion is to simply take a few minutes for yourself every day. I think mornings are best, but some people aren’t morning people. Do it at the time you know will work best with your schedule…but DO IT. Go to the gym, do a workout at home, breathe deeply for five minutes, write down your thoughts from the day in a diary, turn off all electronics and go for a walk with your dog, watch the sun rise/set–do whatever makes you happiest and gives you that “me time.” You, and those you love, will thank you for it.

In the end, recognizing your limitations is healthy. It brings you closer to understanding yourself, and enables you to build relationships with others in a trusting and wholesome way. It keeps you from stretching yourself too thin. It makes the holidays pleasanter because you can focus on what really matters in this life. And life is too short for regrets that could have been simply avoided by saying no.

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