Life is busy. I really don’t think I need to harp on that topic. It’s just fact. And this is the number one excuse I get for why my clients didn’t do their homework or are not seeing results. You may see your trainer 1-2 hours in a week. That is 166 hours left that are up to you. To be successful in a hectic and demanding world, there must be consistency and efficiency. This means sticking with a program. Take it from a busy athlete! It’s been assumed that I spend hours every day on my workouts and in the kitchen prepping healthy food. Well, that’s funny because I’m pretty sure I have a 40 hour or more work week, get plenty of sleep, and have a few hours left for my social life as well.

Summer is right around the corner and it’s time to get your butt in shape. I’ve laid out some tips for coming up with a successful formula for planning your workouts and healthy eating habits.  You don’t have to be an athlete to train like one. You just need the proper program!

Tip# 1 Time Block! Use a calendar that you view often. Have a copy on your smart phone and a copy on your fridge. You wouldn’t skip an important appointment would ya? Make sure those workouts your meal prep time is blocked off just as your important meetings and appointments are. Allot enough time to warm up, cool down, and get in your pre and post workout snacks.  Also use your calendar to block off rest.

Tip #2 Make it enjoyable! This component is super necessary to reach your fitness goals. Find exercises and activities that are fun or make you feel great when you are done with your session. I find in general, most people I meet outside the fitness industry hate exercise. In fact I’ve been called a freak for how much I love it. You don’t have to be a freak to stick with a plan, you just have to do what makes you feel good. If you aren’t sure what you like, try new things! Maybe attend a yoga class or a spin class and you just might fall in love!

Tip #3 Commit yourself! Decide how much time in a week you will make health and fitness a priority. Maybe you will weight train 2 days and week plus have 2 group fitness classes you enjoy. That is 4 days of workouts to plug into your calendar. If you are one of those odd ball workout-a-holics like myself, commit to a rest day as well! For meal prepping I find it best to pick 2 days during the week because most of my foods are fresh and I don’t like them sitting in the fridge more than 3-4 days. If you only have time for 1 meal pep day, plan items that you can portion and freeze.

As a side note-Ask your trainer if you need help formulating a workout split that will target your goals and allow proper muscle recovery. I always recommend 2-3 weight training days weekly for beginners and each workout should target different muscle groups from both lower and upper body and all would include some core focus.

Tip #4 Keep a journal or workout log. Not only is it helpful to see your progression as the weeks go on, but it is super motivating to read! I suggest picking specific goals for this such as pounds lost, weights used, heart rate changes, sleep changes, distance ran, etc. Maybe 2-3 indicators that your fitness is improving. When you make an entry, be sure to write down how you felt before and after workouts, as well as where your energy levels are.

Tip #5 Keep a food diary. This coincides with Tip #4. Diet is 70% of the battle in most cases when it comes to weight loss or gains.  I use My Fitness Pal for my own logging, as well as my Diet Coaching clients.  Eating around your workouts is important and food can surely effect your energy levels. You may not be well versed in nutrition, but you can present this to your trainer and get feedback on where to make changes. It will help you become more in tune with your body and what food types and portions work or don’t work for you.

*Keep in mind this program is specific to me. Make your workout frequency match your current fitness level.

Glory Billman, RN, ACSM Certified Personal Trainer, WNBF Figure Pro, Diet Coach

What is Toyohari?

Toyohari is a form of East Asian acupuncture, based on a refined system of Japanese Meridian Therapy.  Toyohari is known for its gentle, delicate technique that involves non-insertion needling to bring about healing. With this simple and basic approach, the needle is simply touched to the skin and not inserted. This method is one of many techniques of this specialized tradition that is just as effective as when the needle is inserted into the skin.

Who can benefit from Toyohari?
Toyohari-style acupuncture is a favorable treatment option for ANYONE, especially those who have a fear of needles or simply dislike the thought of needles! It is also a great option for anyone with fragile, sensitive skin and tissues.  Toyohari is used to treat any condition and/or illness that traditional acupuncture can. A calming alternative, most people fall asleep during treatment!

Of course, there is always the option of “traditional acupuncture” that involves having the needles inserted into the skin.  Both techniques are available according to individual needs and preferences.

Our Health and Wholeness acupuncturist is a certified member of the Toyohari Medical Association of North America and Japan.

No seriously, he’s a REAL Sergeant and he’s here to be your Boot Camp wake up call!!

Sgt Ronald Marshall was a trainer for 9 years in the United States Army. His time in service won him several awards and medals for his outstanding leadership as well a long list of recognition for his own athletic accomplishments. Selected to train countless personnel in Modern Army Combative training, he achieved over 500 hours in both level 1 and 2 grappling and led his teams to top placement in Warrior Challenge competitions. During his time serving for the US army, part of his responsibilities included development of personal nutrition plans, and training protocols for his fellow soldiers. He furthered his career after the military by completing his Personal Training Certification, Kettle-bell training and small group training through the National Personal Training Institute in 2012. Ronald describes himself as a Motivator who possesses a strong ability show people their full potential. Ronald’s passion is to help his clients discover the power of purpose, direction and motivation, three important principals that has shaped his own success in this industry.

• Master Trainer in the United States Army, 2006
• NPTI Certified Personal trainer, Small Group Instructor, Kettle Bell Instructor
• Track and field Certification USATF
• Blue Belt Jujitsu
• CPR certified

Come meet Ronald and the rest of the boot camp crew, more information on our website!

Winter is has finally come to an end, and as the sun starts to shine most people feel the urge to lighten their loads. Whether this is in the form of getting rid of stuff around the house, wearing lighter clothes, or losing a few of those holiday pounds, we naturally have an inclination to do some spring cleaning. For our bodies, this comes in the form of cleansing or detoxing.

These two words don’t have to be as extreme as they sound. Rather they imply adding in spring foods to help cleanse our digestive system, liver, and cells from toxins or excess fat that was not used during winter months. With spring come some of the best mineral packed, detoxifying foods. Try adding these 5 amazing, super foods into your diet and start to feel light and alive. Try mixing these  together with a little olive oil and vinegar to make a cleansing, nutrient dense salad:

1. Dandelion: Dandelions are a powerful food for a liver detox diet.  It stimulates the digestive juices, helping with the digestion of fats. It also contains 48 substances that support your body to detox naturally. Spring is the ideal time to benefit from dandelion greens, as they get too bitter later in the summer.
2.Grapefruit:  Grapefruits not only contain high amounts of vitamin C, but they also contain large amounts of potassium, vitamin A, and Fiber. Grapefruit contains pectin which is a soluble fiber that has been shown to slow the buildup of plaque on the inside walls of blood vessels. Ruby red grapefruit juice also contains lycopene which helps the body deal with inflammation.
3. Watercress: Cultivated almost exclusively in spring-fed streams, watercress is considered a superfood because of its high content of antioxidants, vitamin C, and Vitamin A. Historically, watercress was revered for its nutrition and healing properties, more specifically in cleansing the blood, kidneys, and liver.
4. Curly Endive and other baby greens: Endive is rich in Vitamins A and B; iron and potassium. It has detoxifying effects that act as a tonic for the liver and gallbladder, and it aids in digestion. Baby greens contain large amounts of vitamins A and C, as well as calcium, iron and numerous trace minerals. Spring is the ideal time to introduce yourself to the health benefits of leafy greens as young tender leaves haven’t developed bitterness.
5. Cucumber: Cucumbers are 95 percent water! The high water content and dietary fiber are very effective in ridding the body of toxins and aiding digestion. Cucumbers also contain a lot of potassium, magnesium and fiber which work effectively for regulating blood pressure. The combination of Vitamin C and caffeic acid in the flesh of a cucumber help reduce inflammation.

There are lots of other wonderful spring cleansing foods. Check out the detoxifying ingredients in Nina’s green smoothie, and give it a whirl !

Greens and Algae Smoothie
Serves 2 large glasses

WHAT IS CUPPING AND HOW DOES IT WORK?

Cupping is one of the oldest methods of treating diseases.  Promoted by people of many different cultures around the world, past and present, cupping has been used to mobilize blood flow within the skin and underlying tissues in order to promote healing.  It is called “cupping” because the instruments used resemble small cups or jars that are applied to the skin in such a way that they create a local suction.  In ancient times, the cups were made of animal horn or bamboo.   Since then, the materials for making the cups and the methods involved have greatly improved.  Today the cups are made of wide range of materials including glass, plastic, and silicone.

Cupping is commonly used in conjunction with acupuncture to enhance the healing effects of treatment. Having tremendous therapeutic effects of its own, cupping is oftentimes used alone as well. There are many types and methods of cupping available today.  Our acupuncturist uses glass cups that are equipped with one-way valves. As the cups are placed on the skin, a hand-held pump draws the air out of the glass through the valves, creating a mild suction. This technique anchors the cup to the skin and pulls it upward on the inside of the glass. Drawing up the skin in this fashion is believed to open up the pores of the skin and stimulate the flow of blood. It is known to clear obstructions in the flow of energy through the body’s meridians (energy pathways) and creates an avenue for toxins to be drawn out of the body.

Our acupuncturist also uses cups made of soft silicone.  With this method, massage oil is first applied to the skin enabling the cups to be moved around with effects similar to a deep tissue massage. The type of cup used depends upon the indication and the part of the body involved.

WHAT CONDITIONS DOES CUPPING TREAT?

As cupping creates a local suction, some subcutaneous and muscle tissue is also drawn up into the cup. For this reason, cupping can be used to treat a wide array of musculoskeletal issues.  Besides being an excellent treatment modality for many types of sports injuries, cupping is also a wonderful remedy for everyday aches and pains as it helps muscles to relax and release tension.  It is great for arthritic joint conditions and helps improve range of motion.  Cupping can also used to treat a broad range of medical conditions and certain systemic diseases throughout the entire body.

WHAT WILL I EXPERIENCE?

First and foremost, cupping is not painful! There are some cupping methods in which many cups are applied to the skin and left on for 15 minutes or more.  This prolonged suction causes large, deep bruises to form on the skin where the cups are applied.  Our acupuncturist does not use these methods! In our Acupuncture Spa, each glass cup that is applied is then removed almost instantly, bringing about the same therapeutic effects.  There is no need to leave the cups on.  Therefore, there is never a visible sign that the cup was ever there.

Besides the glass cups, our acupuncturist also uses soft, pliable silicone cups that are flexible and conform to the surface of the skin.  With this cupping method, massage oil is used to lubricate the skin so that the cup can be moved freely over the area without breaking the suction.  This type of cupping feels just like a deep tissue massage.  Our clients love it, especially when preceded by a hot moist towel!

After cupping treatment, drinking a lot of water is highly recommended to help circulate the blood and other fluids through the tissues in the areas affected. Drinking water will also help the kidneys eliminate any toxins that are released from the tissues as a result of the cupping.

Cupping is never unpleasant or uncomfortable. Many people experience a sense of restored energy as well as pain reduction following cupping treatment.

Acupuncture can be used alone or in conjunction with a wide variety of tools and techniques.  As an integral part of his/her extensive training, every acupuncturist learns how to effectively apply very specific ancillary modalities that are designed to beautifully enhance the healing effect of acupuncture treatment.  One such therapeutic modality is known as moxibustion, commonly referred to as “moxa.”  Though commonly used in conjunction with acupuncture, moxa has such powerful therapeutic effects that it is oftentimes used alone.

WHAT IS MOXIBUSTION AND HOW DOES IT WORK?

Moxibustion treats and helps prevent disease by applying heat to acupuncture points or certain locations on the body. The heat penetrates and spreads out, delivering a unique kind of herbal medicine into the energy pathways (meridians) and deep into the body tissues.  For this reason, moxa is particularly favored by our clients who experience sports-related injuries!  The penetration of heat accompanied by the medicinal action of the herb is scientifically proven to benefit the body, promoting health and wellness in the following variety of ways:

*Helps to heal injured tissues, restoring function.

*Alleviates painful symptoms by promoting the smooth flow of energy through the meridians.

*Enhances the immune system.

*Stimulates the release of endorphins (the “happy chemicals”) in the brain.

*Helps to regulate menstrual issues.

*Regulates the function of body organs such as the kidneys, bladder, and intestines.

*Warms the entire body no matter where it is applied–wonderful in the winter months.

The material used in moxibustion is referred to as “moxa-wool,” a dried woolly substance made from a species of chrysanthemum known as Artemesia vulgaris.  Moxa was widely used in China over 3500 years ago even before the advent of acupuncture, as ancient healers extolled its medicinal virtues.  Throughout prior centuries and into the present, Artemesia vulgaris has been the herb of choice; and moxa continues to be applied in much the same way as it was in ancient times.   It is just as valued today.

It should be noted that Moxibustion treatment is not something you will find just anywhere. It must only be applied by a licensed acupuncturist trained in its application.

WHAT WILL I EXPERIENCE?

Above all, please note that moxa does not burn the skin! The most sensation you will experience is a very pleasant mild heat on the surface of the skin. Moxa comes in many forms, from long sticks that are waved over the skin to small cones that are placed directly on the skin. The form of moxa used is dependent upon the location and the indication.  A moxa cone is lit with a fragrant sandalwood incense stick, so no flame ever comes close to the body.  Once lit, each cone is allowed to burn down only two-thirds of the way and then is quickly removed.  The moxa itself produces a non-irritating smoke with a pleasant odor that never seems to bother even our clients who have severe allergies and/or asthma.  Most people really like the scent and say it makes them feel really good!

Many of our clients fall asleep during moxa treatment! Some even experience a sense of euphoria.  It is very relaxing aspect of acupuncture treatment!

What brought you to Health and Wholeness?

A good girlfriend of mine worked out with Christian before he and Nina opened Health and Wholeness and recommended I work with him to get into shape, once they opened Studio A.  She and I had one too many chats about not being happy with my weight, but I was being too lazy to get to the gym on a regular basis.  So, in August 2008, I finally started working with Christian; since then I’ve worked with many different trainers, who all have provided me different tips and perspectives on health.

Karen in her "before" picture

How many days of the week do you train and for how long? This can be with us and on your own

I train five days a week – for about an hour each time.  I do a variety of cardio (spinning and long walks) and strength training (Pilates with Janet and training sessions with Glory) and light weight training.

What are your biggest motivators?

We only have one body to take us through life, so taking care of it is important to me.  Our bodies are amazing machines, and I am consistently surprised by what it can do as I keep pushing it to be stronger.  I also love to eat, but I now have the tools to make smarter choices and I choose higher quality foods, which I eat in moderation and appreciate more.  And I will not lie, vanity is also a motivator.  I like the way I look when I’m in better shape (and I feel better too!).

What is the most significant change you have made/noticed since coming to Health and Wholeness?

The most significant change I’ve made is to my eating habits.  After a nutrition consult with Glory, I’m eating more often, but smaller meals that incorporate a healthy balance of protein, carbs, and fat.  I focus on eating “real food” – fruits, vegetables, lean meats, whole grains, and limited processed foods, which I started doing after beginning to work with Christian, but it just needed some tweaking.  Because of this, my mood is generally more stable and more upbeat, which was a pleasant surprise.

What have you learned about yourself since starting your journey with us?

Taking time for myself, in terms of eating well, working out, and sleeping enough, has more benefits than the obvious personal gains.  Now that I have determined the path my current and future health journey will take, I am taking the positive energy it has cultivated, applying it to other facets of my life and sharing it with others.

What advice would you give someone starting on his/her own health journey?

Be patient with yourself.  Life changes do not happen overnight, so you have to believe in yourself and know the journey is for your entire life.  Little changes add up overtime and make you a healthier person.  However, don’t beat yourself up for not being “perfect;” I do not eat perfectly every day, I slip up and that’s ok.  Since my health journey is a life long voyage, one snack, one meal, or one day is not going to undo all of the hard work.  I accept I made the mistake and then make the healthy choice the next time around – it does not derail the rest of the meal, day, or week.  Having a team of cheerleaders is important too – mine not only incorporates my trainers and coaches at Health and Wholeness, but many friends who inspire and believe in me to be healthier and better.

Is there anything you’d want others to know about Health and Wholeness?

It’s a great team – it really feels like a family.  Multiple trainers have supported me through my journey, and I know that everyone is supporting me and cheering me on.  I am not a nameless face, but a lucky member of the Health and Wholeness family.

Karen "after" with her new bikini!!!

You have been training at Health and Wholeness for a while now and it took sometime before you finally saw results. What was the spark that fired those changes?

I finished a six-month shift work schedule last fall, and despite my best efforts, I had put on some weight.  I was generally eating the right things and working out on a regular basis, so I was a bit frustrated.  Then, I reached a number on the scale that I promised myself I would not return to, after losing about 20 pounds four years ago.  After working out with Glory for a few weeks, I decided working out was not enough, and scheduled a nutrition consultation with her.  We revamped my diet and workout routine, and I began to see results almost immediately.  And they keep coming!  These are not radical changes, and ones I am dedicated to for the rest of my life.

Congrats on all your hard work Karen! We are so very happy you are part of our family and are looking forward to see you keep setting goals and achieving!

By now you’ve probably have heard the term “High Intensity Interval Training” (HIIT).  It has taken the training industry by storm because of its bold clams of giving its participants double the results in half the time.  When compared to slow state cardio, (working out at 70% of maximal exertion, or breathing hard while still being able to talk) or even traditional weight training (moving from set to set with 3-5 minute rests), these claims are true based on anecdotal reports and numerous published studies.  HIIT will bring you to the brink of exhaustion in short intervals (20-30 seconds), incorporate an active rest (30 seconds – 1 min) and require that you repeat this for about 20-30 minutes.  So far so good?

The results most people are looking for in their current training routine can be summarized by three words: Changing body composition.  Reducing body fat and increasing lean muscle mass is all about hormones.  In order to understand how HIIT can be so effective, it is important to look at the hormones responsible for burning body fat and building muscle mass, which is primarily human growth hormone.  This hormone surges through our body during our deepest sleep (to repair damaged muscle) and our maximal physical exertion (to help metabolize body fat into a usable energy source).

Think about that: Our deepest sleep and maximal physical exertion.  If your results are stalling, ask yourself these two questions: ‘When is the last time I got to bed by 10pm and slept a full 8 hours straight?’ And ‘when is the last time I worked out so hard I felt like puking?’ (okay, so I am being dramatic, but you get the idea!) If you don’t have an answer to those two questions, it may be time to rearrange your evening routine and try out some HIIT!

Here are some tips on how to make HIIT happen for you!

1. Mix it into what you are already doing.

Love going for a run?  How about you hike up that treadmill to a 10 hill and 2-4  speeds higher than your normal flat running pace.  Hit it hard for 30 seconds at a time, allowing yourself recovery of 30 seconds and repeat this for 20 minutes.  Love weight training? How about adding burpee intervals between deadlifts, jumping lunges between squats or jumping a heavy rope between biceps and triceps?  There are endless combinations, but I think you get the point.  Be sure to get enough recovery between intervals so that you can give it your 100%.

2.  Start slow and build up.

If you are new to HIIT, begin by doing a rest to work ratio of 4 to 1.  As you progress in your program, begin cutting down your rest periods, so that eventually you spend the same amount of time resting as you do working.  Then, when you feel ready for it, a Tabata routine of 20 seconds of work and only 10 seconds of rest for a total circuit time of 4 minutes will be something great to work toward.  Anyone at any fitness level can do HIIT training, just be sure that you are applying this technique with exercises that are safe for you.

3. Use a clock.

We know it’s exhausting. It is suppose to be.  Having a clock keeps you honest and keeps you from quitting before you should.  Also, timing your work and rest intervals is a great way for you to monitor your progress.  One week you may be on the treadmill and need a full 2 minutes between uphill sprints before you feel ready to start again, and as you get into better cardiovascular shape, you may find that your rest intervals can be shorter.  Keeping track of your progress can be a great inspiration for you to push past any personal limits.  Get a Gym-boss interval timer or use a Tabata timer app on your smart phone as a great way to keep you honest and keep you driving hard until the beeper says stop.

3.  Combine muscle groups

Target compound exercises (using more than one muscle group) instead of isolated muscle groups.  For example, try a dumbbell loaded bodyweight squat and rise with a bicep curl and then finish it off with a shoulder press in one fluid movement. Make it heavy.  Make it hard.  Make sure your form is right.  Get out of breath.  Quit when you can’t do one more. Rest. Repeat.

4. Sprinting (where it all started!)

An honest sprint is the ultimate challenge reserved for a truly fit person. (It is true, HIIT got started with track athletes and was quickly recognized for its fat burning benefits. Don’t believe me, check out a power sprinters body!)  This advanced exercise is hands down the best way to work your abdominals.  Always warm up, starting out with high knees, walking lunges, and bounding drills, for at least 5 minutes to get nice and warm in order to perform all-out sprints and minimize your risk of pulling something.  Incorporate sprints in to your weekly routine and you will be amazed how effective it can be!

6.  Try our prowler!  Check out the pics.  Enough said

5 .  Join Boot Camp!

One great program that utilizes these training methods is Boot Camp!  Designed with timed drills, the entire hour is filled with “surge and recover” type exercise!  The stimulus always changes and the competition of working along side a friend in a group setting always pushes people to do more than they think they can.  Check out our website for details!

Poor Vitamin D, most people don’t pay attention to this nutrient and those that do assume they are getting enough. I beg to differ! Bioavailable (i.e. your body is able to use it) Vitamin D is difficult to get in the standard American diet and experts estimate that a majority of the population is deficient mainly due to our focus on low fat dieting. Vitamin D is a fat-soluble vitamin and that means in order to get it from food, we must eat fat.  In fact, Vitamin D is so important to our body it actually acts more like a hormone because it is synthesized and then released into the blood stream affecting all your cells. You might say “No Way! What about all the milk I drink or fortified cereals I eat?” Well, pasteurized milk (Vitamin D is ruined during pasteurization) and fortified cereals have a synthetic version of Vitamin D (D₂) manually added into the food. Unfortunately, this type of Vitamin D does not have the same helpful properties when processed in our digestive system. For those of you who are saying, “Well I spend time in the sun”, you are on to something.. read on.

Here are the most important reasons you should pay attention to Vitamin D (especially if you are thinking about becoming pregnant, already pregnant, breastfeeding or feeding small children) and the best ways to get it.

Why?? Vitamin D is important because:

• It fights osteoporosis! Vitamin D is required for the absorption of calcium, phosphorous, and Vitamin A. These nutrients are the building blocks for your bones and teeth, without Vitamin D, these nutrients will not be able to do their job. The reverse is also true, you also need to make sure you have these nutrients in order to properly use Vitamin D (including magnesium).
• Just as it helps adults fight osteoporosis, it is essential for children in building strong bones and teeth. Hate visits to the dentist?? Up your intake of foods rich is Vitamin A and D (see sources below).
• Pregnancy: All fat soluble vitamins (A, D E and K) are essential for pregnancy! Vitamin D in particular helps the body prepare for pregnancy by nourishing the bones, brain and organs. Vitamin D is imperative for Vitamin A utilization. Vitamin A is responsible for giving the baby’s cells the signals it needs to form different parts of the body. Super important! In addition, when you are pregnant your body uses all of its resources and reserves to help build your beautiful baby. A lot of women then become deficient in particular vitamins and minerals after pregnancy or in the later stages when stores are used up. Since most of the population is already low in Vitamin D to begin with, this would be a good one to make sure you stock up on for additional pregnancies.
• It has preventative and therapeutic properties for cancers and autoimmune disorders due to its ability to regulate cell division, growth and numbers.

Sources:

• The Sun!: Experts have said for some time that if you spend 20-30 minutes per day with some part of your body exposed to sun, that is sufficient Vitamin D intake for the day. I do recommend that you get some time in the sun, without sunscreen. GASP!! Yes, I said without sunscreen. I don’t mean rub baby oil on your body and lay out for 4 hours at midday. I mean, 20-30 minutes without sunscreen is a great way to make Vitamin D. Sunscreen hampers your body’s ability to work its magic. Through the window doesn’t count either, it blocks the UV-B light that your body needs to make Vitamin D. Even this amount of time is not sufficient to sustain your Vitamin D stores, especially in the Winter and if you have darker skin tone.
• Fish liver oil supplement and fatty saltwater fish: Another reason to add seafood to your diet, especially salmon, tuna, mackeral, anchovies and sardines. These fish have the perfect amount of Vitamin A and D. I recommend fermented cod liver oil found here: http://www.greenpasture.org/public/Products/CodLiverOil/index.cfm.
• Diary Products and Eggs: Raw milk, eggs from pastured chickens and butter from grass fed cows. As if you need another excuse to eat butter, dig in! Also, the yolks are the most important part of the egg for getting Vitamin D, egg whites just won’t do it so make sure you eat the whole egg.
• Liver: Beef liver from grass-fed cows is an excellent source of Vitamin A and D

2 Cautions:

1. There is such a thing as too much Vitamin D, while it would be almost impossible to overdo it with your diet and moderate sun exposure, you should be aware of your intake if you are supplementing, have very light skin or are in subtropical or tropical environments. The RDA (recommended daily allowance) is 200-400 IU (international units).
2. According to the Weston A Price Foundation’s research, supplementation is safe as long as sarcoidosis, liver or kidney disease are not present and the diet contains adequate calcium, magnesium and other minerals. No vitamins exist or work on their own!

More information on Vitamin D from the Weston A Price Foundation, click here

It’s a Tuesday evening and I am frantically watching the clock, waiting for the evening shift nurse to take a report from me so I can leave the cold operating room. All I can think about is the fact that in two hours, I have not had water or a bathroom break; even worse, there isn’t a crumb left in my lunch bag. I am upset off at the attending surgeon- we had a fight earlier in the day, as well as my coworker, who is always late. I’m so uncomfortable, and as my patient lies there asleep on the operating table, all I can think about is FOOD! I need to get out of here. It’s cold and I hate this place. I race home in tears, annoyed with traffic, cursing at the other people stuck in the same line of cars, like I am the only one that matters. What’s in my fridge? If I do an extra cardio session tomorrow, I can eat what I want! I’m starving! Or am I? I just had a full meal 3 hours ago. But I’m so freaking hungry and so lean already. What does it matter? I have a jar of almond butter. The entire drive home, I am formulating some kind of sweet and savory something that involves everything in the kitchen except the dang countertop. I’m so uncomfortable and that spoonful of goodness will take me to heaven!!

Whoa Nelllyyy! This is where I was for months. Ups and downs with binging on food due to non-food related issues. Was I ever going to die from starvation? I think not. I was not starving. It was a matter of being uncomfortable and in a state of panic, turning to another habit to comfort me. Food, as it is for many people, was a habitual form of comfort during unhappiness, anxiety, and procrastination when I had a full schedule of work and chores to do. Learning to deal with this was mind over matter. It was practice and some days still takes practice. Through practicing mindfulness, I have found a balance in so many areas of my life and I have managed to build a healthy relationship with food.

Today, the most common word in my vocabulary is MINDFULNESS. I bet my clients would tell you they hear it too much! How do I stay on track with my training and diet regimen? How do I have just one bite? How do I avoid temptation? Questions I am asked frequently. I have learned to be mindful. It helped me get out of the vicious rollercoaster I was on and it is one tool that can impact every area of your life, although for purposes of this blog I am applying it to diet and eating.  Through these applications you can retrain your brain to become self-aware and control your thoughts when you cannot control your environment. Mindfulness has been researched and proven to help problematic eaters and dieters, and leads to long term health benefits.

In a busy world it seems that most failed diet approaches stem from stress or other factors. In fact, without stress and busy life, I would be inclined to say dieting is pretty easy.  It takes practice and commitment daily to learn to control your thoughts and eventually learn a new automatic response to stress that doesn’t involve running for the fridge or the pantry. Mindfulness can teach you to deal with emotions and teach you to listen to cues for what your body needs.  Such as how to identify when you’re satiated versus when you’re satisfied. There are tons of exercises you can use to start training your own brain to help you achieve those diet goals. Here are three that worked for me and are still a part of my daily life.

1      Be present at each meal. This means eat slow and purposefully, enjoying every flavor in every bite of your food. For each item on your plate, give thought into what brought that food to your mouth and be thankful for it, from the seed the grew into your veggies, to the farmer that picked your fruit! You will not only appreciate more the experience of eating, but slowed down so not to overeat,  becoming aware of what goes in your mouth from quality to portion sizes. When we are in a society that is always in a hurry, it is important to slow down!

2      Replace your bad habit. You can train your brain to respond to a situation or feeling with a little bit of willpower and consistent practice. Once you become aware of that uncomfortable feeling or anxiety leading you to overeat, under eat, purge, or whatever it may be, start practicing a new habit that will move you toward your goals rather than set you back. Make note of this EVERYWHERE! Post it on your fridge, phone, dashboard of your car, or anywhere you look frequently. This habit should be productive. Whenever I was drawn to binge, I chose to lay on the floor and do breathing and meditation practices instead. Some suggestions could be answer important emails, wash laundry, do burpees or pushups, or call a loved one! Whatever it is, make sure it is healthy and takes your mind away from the food. This task should take about 15 minutes or more. I guarantee once your mind focuses on something else, you will forget about your bad habit. With consistent practice, your brain will make this an automatic response!

3      When dining out, it is easy to go overboard! With oversized portions and calorie packed meals, binging is easy to do without even thinking about it! Be MINDFUL of choosing a restaurant. Take a look at the menu and the photos of the food on their website to make sure there are choices that you like. We eat with our eyes as well as our stomach — does the food appeal to all your senses? Are their choices on the menu that will keep you on task, or too many choices that will set you back? Write down your choice and stick to it! And become aware of how great and strong you felt knowing you minded the better options!

Through wellness coaching, daily commitment to my practice, and support from family and friends I was able to overcome my path of self-destruction and move onward toward my goals. In addition, these books, that I recommend were very helpful. In fact, I still skim back through them from time to time. The exercises and teachings in them can help you stay on course in your diet and fitness goals, as well as personal goals!

How to Train a Wild Elephant: And Other Adventures in Mindfulness by Jan Chozen Bays

Just One Thing: Developing a Buddha Brain One Simple Practice at a Time by Rick Hanson PhD