To eat well, it's best to choose a mix of nutrient-dense foods every day. A meal shouldn't just fill you up, it should provide you with the tools to help you body to get more energy, to repair any damage from free radicals, and support your liver and immune system.
Nutrient-dense foods are foods that have a lot of nutrients but relatively few calories. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.
The following are nutrient-dense foods: Salmon, Green veggies, Seaweed, Garlic, Shellfish, Berries, Sardines, Egg yolks, Dark Chocolate, and few more
It is important to consider the nutritional value of what we consume. We can have a meal that seems perfect for low calories but with poor nutrient. Eating a salad for example, if lettuce and cucumbers make up the majority of that bulk, we are getting plenty of water, yes, but few valuable nutrients.
If the goal is to lose weight, focusing on dense foods will create more satisfaction, less cravings, and more nutrients to support our cells
A study published in the Journal of the American Diabetics Association in 2011, states that consuming foods that are nutrient dense, may also help to lower the risk of metabolic syndrome. Metabolic syndrome is a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels — that occur together, increasing your risk of heart disease, stroke and diabetes.
So, next time you choose or prepare your meal, think about the potential and benefits of the ingredients and how you can make that meal better to provide fuel for the cells and the brain, repair daily damage, and protect against future damage.
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www.roselbyrodriguez.com
Roselby Rodriguez is a Holistic Practitioner, who listens to peoples' bodies and integrates nutrition, personality, lifestyle, and motivation to improve mental well-being and physical health
Searching for your WHY...
Being at the office is more than just work deadlines. It is also numerous social events, the donuts that appear out of the blue at 3:00 PM, the happy hour drinks on Thursday or Friday night. All those situations can alter or interfere with our health and fitness goals.
When we are surrounded by people that are not in tune with our personal goals or with a health or fitness plan we have put together, it can be hard to maintain those goals and mindset every day.
The most important thing to consider is to be clear on what you want to achieve with your health program and how you want to feel. Your WHY…(it will help you to be in tune with thoughts and desires)
Below are some tips that can keep you on track and make you accountable for what you want to achieve:
Set your goal with a time base and a high priority: If your goal is to fit into your old favorite shorts for the summer, the time is set and it is your priority to choose food options and a movement program that will take you there. Even if it is walking more, or taking more stairs or to take that extra Pilates class.
Use sticky notes: Place your notes on your computer, or by your desk or by your drawer to remind you what you need to do, eat or focus on. Even a simple sticky note reminding you to take a break and breathe, can make a big difference
Plan and prep for your week: Making some Mason jar salads ahead of time will take some of the pressure off your shoulders.
What if you are Traveling for business: Traveling for work might require that you eat a lot in restaurants and finding less healthy alternatives can be a possibility. If this is your case, focus on low glycemic meals as much as possible and omit fried or package foods that come as an extra with your meal. Examples can be chips, cookies, French fries and pop. Opt for salads and lean meats or fish. Order water with a side of lemon and eat slowly.
Find an accountability partner: Talk to a co-worker to help you navigate the office temptations and to make you accountable when going to a happy hour, to a dinner party or afternoon coffee/snack time. When having a buddy system with someone on the same health path, life can become easier and you can count on a person with the same mindset and goals as yourself. You don’t have to do this alone :)
With planning, awareness, reminders and preparation, you can stay on track and achieve the health goals you set to yourself. Especially if it is food-related, you need the reminders and the resilience to choose what is healthy and nourishing. You don’t need to count calories in every meal you eat. Rather, choose nourishing foods that will make a difference in the long run.
Remember that famous Beatles song, "All you need is love?" It's really true isn't it? Yet we often forget how vital it is to our well being in the hectic world we live in. So why not take a moment now to receive and spread some love? Let's fill up your cup to the brim with its nourishing goodness!
Ask yourself these questions:
- What's filling up your cup lately?
- Where does your energy want to go?
- What have you been dreaming about doing in your life?
Contemplate your answers and choose an activity that lights you up right now and then make it happen! Here's how:
- Commit to a date to do that specific activity
- Hold yourself accountable (put it in your calendar etc.)
- Gather the support of a friend by telling them what you are up to
And set yourself up for success by carrying out your passion activity first thing in your day. Then enjoy how the rest of your day effortlessly unfolds when you put yourself first! Schedule in your passion activity weekly and see how your mood and energy begins to soar!
Lift up your love life
Often when you have many demands on your time, your relationship suffers. Here are a few playful invitations to boost your love life.
Switch sides of the bed
This exercise is a great temperature check of the state of your relationship. Is it flexible and open to change? It keeps things fresh AND it gives you a different perspective of your relationship. Change it up every 6 months. Be open to it. Don't knock it until you try it!
Create space in your bedroom for your lover
Are you pushing your partner out of the bedroom because you have too much of your stuff in it? If you are taking up more than 50% of the closet or 50% of the drawer space, you are literally and physically pushing your relationship out the bedroom door. The energy is out of balance. So pare it down, declutter and get rid of your extra stuff; those shoes, purses, clothes and items you are not using and begin to create some space for your love relationship.
Write love notes
Pop a love note into your partner's lunch bag, place it on their pillow or tuck it into a book they are reading. And you never know; maybe your lover will reciprocate and you will get a love note back! Either way, do it without expectation. Do it to express your love. And I tell you, this alone will make a huge difference.
Invest in new undergarments
Ditch the old bra and undies. Get rid of them. If you want to have more romantic energy in your love relationship, go out and splurge on beautiful matching undergarments. Not only will you feel beautiful every day when you put them on, your partner will appreciate it too. As they say, "out with the old and in with the new!"
Early to bed
Gently take your partner’s hand and lead them into your love nest an hour early. Maybe you want to have amazing conversations for that hour. Maybe you’re going to make love for that hour. Or, maybe you'll snuggle together and get more rest!
And hey, if you are single, you can do all of the above relationship boosts for you!
Infuse your life with some L.O.V.E. Soul Sista! Fill yourself to the brim!
Do you have a collection of fine china hidden away in a cupboard or in a box in the basement collecting dust? Are you waiting for that special day to break it all out but are not sure when that day is coming?
Back in the day...
I never understood growing up why we could never step foot in the living room unless company was coming over. Or why we saved using the crystal stemware we got from Birks and the Royal Doulton China for special occasions like Christmas or Thanksgiving.
For the better part of the year, our living room and dining room would remain in pristine shape looking as if it had freshly been vacuumed with the lines of the vacuum cleaner head still imprinted on the carpet. And God forbid if anyone of us went in there and made any footprints! I remember thinking this was a bit unusual but hey, adults had all sorts of rules and notions that I couldn't begin to figure out so why sweat it. I had bigger fish to fry like going outside to build a fort or play hide and seek with the neighbourhood kids until my Mom called me home for supper.
What to do with "the stuff"
A few years ago, my siblings and I downsized my Mom from a 4 bedroom house to an apartment style condo. Those were probably the most productive10 days in my entire life! In my Mom's generation, success was all about owning your home and filling up every nook and cranny with valuable trinkets and things. I remember my Mom getting frequent offerings from the Bradford Exchange for figurines, plates, coins and various keepsakes of which she often took them up on.
Obviously my Mom couldn't take it all with her, so my brother and sisters came over and we determined which items each of us wanted out of all the beautiful things she had collected over a lifetime.
My sisters and I split up my Mom's tea cups that she had received from various relatives including her Mom. When I came home, I vowed that they were not going to be put away in a china cabinet to collect dust, which by the way, isn't even possible because I don't own a china cabinet and don't even have a dining room to put it in! What I did decide though, was that I was going to USE them.
Appreciate the good things in life!
Life has changed a lot since growing up and it's time to change along with it.
When I have girlfriends over or if I'm coaching a client, I bring out the china tea cups on my red tray and we enjoy the whole experience; the warm tea, the beautiful cups and the connection with one another. It brings me so much joy to see how special everyone feels, including me, drinking from my lovely tea cups!
What are we waiting for? Each and every moment is special if we decide to make it that way.
Life is short; use your Grandma's tea cups!
Do you make a difference?
Nobody said making a difference was easy, it can be simple, but it ain’t easy.
To us, at Katy Loewen Co. that’s what leadership means, making a difference. We know that leadership encompasses many things, but ultimately, it’s influence, and making a difference.
The cool thing about Strength/Leadership Coaching, is that we all have these incredible, natural talents, you know, stuff that we are good at naturally. Or stuff that really makes our heart sing…but yet all too often we are forced to work in areas where we don’t shine, where we don’t vibe really high….where we don’t’ excel.
Perhaps our life’s circumstances dictate this, bills to pay, we don’t have the courage or the means to make a change, perhaps things have changed beyond our control, or we are just stuck.
Being stuck sucks.
There is something powerful that happens when you uncover, discover and start really living and leading in your natural strength zone. It’s magical, it’s validating, it’s exciting, it’s exhilarating, it’s rewarding, it’s contagious, it’s beautiful.
Weakness schmeakness. Listen, we all have them, we know we have them. But let’s not obsess about them, or point them out, or lose your coconuts by spending half your life trying to change them. Instead, simply acknowledge them, manage them and move the heck on. It’s all good.
As a Strengths Coaches, we keep it real, and you’ll hear us say this often, 'we help discover more of who you are, not who you are not’.
So, even if you are stuck, or feel you can’t possibly make a difference due to your circumstances, know that you can. You most certainly can.
I encourage you to tap into your strengths today, become keenly aware of the areas in which you can make a difference. If you are in charge of a team, if you are a co-worker, a volunteer, a parent, a friend… ask someone to tell you about their weekend plans – and actually LISTEN to their response. If someone comes into your office and needs something, lift up your head, put your phone down and actually listen. Let someone KNOW how they impacted you this week. This is leadership.
Today, I’ve decided I’m going to rock my Woo (my favourite strength!) today and really embrace my place.
One day I’ll write a book. I know I will. I just need to live more, I need to get a lot of living done so I can earn more wisdom, insight and perspective before I write about it.
Life has many more lessons to teach me. To date, my best teach has been my mother.
My mother was a Remarkable woman. She encouraged me to write. In fact, after the birth of our first child, I was so overwhelmed with this new kind of love that I had never experienced that I starting writing a book then. I said ‘Mum, I need to write a book! Having Mikey has been amazing, I’m so undeserving!’.
She reminded me that I am 100% deserving, and yes love, you should write all about it, all of the time. My book was/is titled ‘This Mother’s love’.
Life catches up, and we put aside the very things we feel so passionate about, I’m not sure why this happens, but it does.
Recently, my company just finished up a 3 Part Series of ‘Creating your Life’s Blueprint’. It’s not super fancy, the graphics could be better, the videos could be better….but you know what, it’s powerful as stink, and it gets us thinking about moving outside of our own heads. It’s an incredibly powerful exercise. I was taught this by my mother, a remarkable woman.
She didn’t sit me down one day and say ‘Katinka, here’s the 3 steps to creating your life’s blueprint’. No, she taught me through her actions, her life and her legacy. She has been gone now for almost 13 years. Her gifts and teachings continue to flood my memory. They inspire me and bless me.
Yes, she called me Katinka.
My passion is to give back to the world a little bit of what my mum gave me, she taught me so many beautiful things, and impacted our family tremendously.
So, being the daughter of a remarkable woman means I have big shoes to fill (although her feet were tiny) and to start dreaming, creating and building my legacy. What is that going to look like?
At the end of the day, what truly matters is our legacy. The footprint we have left, the impact we have made within the world, and how we have treated people
Every little and big thing we dotodayimpacts our tomorrow. Here’s the magic, we get to choose if it is going to positive or negative.
My mum taught me abundance. She taught me that I need to always ‘expect more’ for my life. Her greatest lesson was ‘Expect more for yourself and you can give more’. I love that.
She taught me to always go to the dentist looking sharp, the doctor looking well, and look your verybest when you go to get your hair done. ‘If you don’t value yourself Katinka, why should anyone else?’ She instilled confidence in me like crazy.
As the year is beginning to wrap up, it’s ideal to take some time out for yourself and reflect. Think about your accomplishments this past year, think about your failures, think about how you treated people, think about how you showed up everyday. Who has been a positive influence in your life, and who hasn’t. How do you feel? What can you improve? What failures have led you to the greatest opportunities?
For me, I have much to be thankful for. I have had a year of learning, discovering, celebrating, disappointments, struggles, and some sadness. All of this is designed to teach me something. I’m thankful for discernment.
So, here’s to a wonderful year ahead for all of us, here is to uncovering and leaning on our greatest teachers, here is to abundance.
Be remarkable.
In Strength,
K
Katy Loewen Co.
Leadership & Success Coach
www.katyloewen.com
katy@katyloewen.com
Since becoming a certified coach, specializing in strengths, I’ve been really intrigued with the discussion and practise (yes, practise) of empathy.
Often when I’m coaching clients, if they have Empathy as one of their top 5, they often respond with a ‘Really? I was really thinking I would have Competition, or Command. Enter sad frustrated face.
Let me say this. I get so excited when I can coach an Empath. Why? As a leadership coach, I know for certain that empathy is required to truly lead.
There are a few reasons I get so pumped about Empathy as a strength, two of my favorite writers speak on this topic frequently.
Simon Sinek talks and writes a lot of Empathy. Brene Brown also writes and delivers keynotes about empathy. I believe the world is in desperate need of more empathy. Desperate need.
Here’s what Simon Sinek has to say about empathy.
“Empathy is being concerned about the human being, not just their output.”
Leading with empathy may look something like this; ‘Hey, I’ve noticed there has been some blips in your work lately. Talk to me about what is going on? Is everything in your world ok?
How can I support you to get back to where we all need you to be?’
As opposed to: ‘Hey, I noticed you are not hitting your mark at all. In fact, your numbers are way down, the vibe of your team is low. I’m not sure how long this is going to carry on for, but it’s not going to be good for the company, or you’.
Ouch! The second example creates fear. It’s threatening. It’s aggressive. It’s de-motivating. It sucks.
The first example is a tough conversation for sure, but those tough conversations are a lot easier to have if you are having daily interactions with your teams, with those you lead.
Coming away from the first example will leave that person empowered, cared for, and she knows she is valued by you, and the whole team.
Isn’t that what leadership is all about?
Looking at empathy through a relationship lens, Brene Brown has this to say; ‘Empathy is the thread that connects us to other humans. When empathy is used in everyday life, it makes us feel more connected to one another. And when we feel connected to those around us, we turn into better, more compassionate people’.
Brene and Simon are incredible authors, and I’ve learned so much from them. Their whole vibe is about loving others, adding value and treating people with incredible respect, regardless of race, colour, religion, gender etc.
I’m also a little ‘extra’ about empathy too, as both my adult children share Empathy as their top #1 Strength- which is very cool.
Both are as different as chalk and cheese, which makes this even more fascinating to me. They have different ideas about life, about money, careers, etc. But the one thing they both have in common is their incredible love for children and animals. My son could tame a wild horse, a rabid dog or a chipmunk (I’m being ridiculous, but you get me).
My daughter has the most incredible way with children, all children. She picks up on their emotions very quickly and draws them in with her smile and gentle touch. Watching them both in Africa and Guatemala has been one of my many joys in life. To watch children climb all over them, and squeezing them so tight, is an image I will carry forever in my heart and head.
This is how their empathy shows up.
I will never forget this funny little story. We were in Victoria Falls in Zimbabwe in 2010. We were shopping at a market and the kids had some allowance burning holes in their pockets. We also went equipped with extra ball caps, socks, flip flops and granola bars.
We were in a safe place and let the kids roam free to a certain degree. Within a very short time, Mikey came back with his sack of goodies empty. He had great intentions to bargain….but it didn’t happen. I think he paid more than asking price for his carvings, and also threw in socks. In fact, he gave the shirt of his back to a child.
Now, the little one (our daughter) was a master negotiator and was overheard saying ‘Come on, I’m a broke kid from Canada, I don’t even have a job, I need a better price’. You see! Different as chalk and cheese, and both equally amazing.
Their common thread is empathy, and their dad and I are beyond proud.
So, how do we get more empathy? How can we practice empathy in our leadership and in our relationships?
Here are a few tips:
Get outside of your own head
Practice gratitude daily
Stay away from the news
Find a child and an animal to love unconditionally, no strings attached.
Think of your legacy and step (or run!) right into your leadership with both feet.
In Strength,
K
Katy Loewen Co.
Leadership & Success Coach
www.katyloewen.com
katy@katyloewen.com
There is a lot of information out there on what to do during the Christmas season regarding food and alcohol consumption and how to handle the extra load of sweets. Today, I will give you some extra tips but I would love for you to consider using them even after the holidays.
If you want to see changes in your lifestyle, weight, energy, well-being, etc. start practicing good habits everyday and not "some" days.
The more you apply good habits, the more you will understand how your body reacts to those changes, and the more you will be in charge of choosing how to make things work for you to feel great, confident and energized. And remember that it is ok to say NO when you can't attend an event, fulfill someone's expectations or complete all the overwhelming tasks you impose yourself.
Consider applying the tips below all the time you go out to socialize or when help is needed at home and remember we are talking during and after the festivities :)
Avoid holiday chocolates before bed: A rapid increase in blood sugar levels can energize the body and disturb your sleep.
Hydrate well before every party: Drinking a big glass of sparkling water (rich in bicarbonate), or a glass of water with lemon can help you avoid eating too many high-caloric snacks. Extra points if you also nosh on an apple before you leave – the extra fiber and antioxidants will keep your blood sugar levels steady and your adrenals happy, so you can enjoy the event without the stress.
Finish your meal with a detox tea: there are many herbal teas that can help you detox. My favorite combination includes rosemary, black radish, artichoke leaf, dandelion root, and lime.
Reach for shellfish: It’s full of protein, vitamins, and essential trace minerals (and made even healthier, and tastier, by a few drops of lemon). If allergies are not an issue, reach for these healthy snacks rather than any bread-based snacks, like pizza and canapes.
Ask for help: Holidays are demanding, and too many of us try to do too much all on our own. It’s okay to ask for help from family and friends! Whether it is decorating, shopping, cooking, or you simply need a shoulder to lean on, ASK. You will free your time and have opportunities to relax! Plus those who love you will have a chance to show you how much they care – it’s a win-win for everyone.
Let’s face it, the Holiday Season can be a crazy, cluttered and overwhelming. The secret to thriving through it all is to have a plan and a budget. So when January comes and the bills start rolling in, you’re not starting off the New Year on the wrong foot.
Find out the gifts that people want. It’s will save you time in the end and you won’t be running around returning things in January.
Have you ever had this happen; it’s Christmas morning and there’s a whole bunch of gifts under the tree, and everyone is rifling through one gift after another like it’s a race? Just when you think the children are going to settle in and play for hours, they run off and play with all their old stuff, and all the new gifts are left piled up in the corner?
`The point is, less-is-more when gift giving. Wouldn’t you rather get that special person one thing they really want versus a whole bunch of things that maybe they don’t?
A lot of the time we get caught up with the season and end up spending way too much money. When we don’t have a plan and we don’t stick to a budget, January ends up being kind of a downer, because we have still have to pay for everything we have purchased on our credit cards. Set a budget per person that is reasonable for your pocketbook.
Here is an excellent strategy that a friend shared on social media that I love that keeps gift-giving in perspective and reduces overspending and overwhelm. Plus, it rhymes so it’s easy to remember!
Something you want
Something you need
Something to wear
Something to read
Take it up a notch and consider giving clutter-free gifts. Here are a few ideas to consider:
Lessons
Great for all ages. It could be lessons to learn to play the guitar or the piano. Perhaps attending some kind of class.
Events
There are always lots of music concerts and events. It could be a sports event or a play. Maybe it’s something you can do together. This is always a great option for teenagers; attending their favourite band's concert.
Memberships
This could be a punch card at a gym, a zoo pass or a membership to a theme park if you have one. There are also self-care splurges like a massage, a manicure or pedicure. The latest rage is a hot shave for men which you can get at most hair salons. And who doesn’t want their card detailed; another awesome idea.
Edibles
There are so many specialty food shops that specialize in high-end olive oils and balsamic vinegar pairings. A great alternative to a bottle of wine when invited to someone’s home during the holidays.
Gift Card
A gift cards to your loved one’s favourite place is a sure bet. Especially for teenagers. Whether for food, apparel, books or music, gift cards are always a hit.
Do-it-yourself Gifts
There is nothing quite as thoughtful as a home-made gift. It could be as simple as a gift certificate booklet you create with experiences for your loved one like a massage, foot bath, movie night, dinner out, dinner in which you make, mowing the lawn/shovelling snow, or just about anything that they enjoy but don’t often treat themselves to.
There are so many options for do-it-yourself gifts; check out Pinterest for some inspiration.
When you have a plan and a budget for your gift giving, you can avoid waking up in the New Year with too much stuff, nowhere to put it and mounting credit card bills. That is stressful and with some planning and attention can be avoided.
Enjoy the holiday season. Remember less-is-more when gift giving and that it’s not about the stuff; it’s about the moments. And hey, the greatest present you can give this Holiday Season is your presence so let yourself off the hook.
Happy Holidays!
Leigh Ann makes her home with her family in the Canadian Rocky Mountains where they enjoy a life of balance, simplicity and adventure. Best known as an Intuitive Change-maker and Abundance Coach, Leigh Ann helps women declutter their life on a physical, mental and spiritual level.
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Lead with Strength first. As a Strengths Coach, this just makes sense. In fact, it makes sense to most of us coaches out there. Easy to say, not necessarily easy to incorporate or live out daily.
What is this strengths stuff we are always on about? Well, let’s start with Talent first. According to Dr. Clifton, the Father of Strengths-based Psychology and the Grandfather of Positive Psychology, he believes talent is a person’s thoughts, feelings and behaviors that come naturally, and are the greatest source for true potential and power. Thanks Dr. Clifton, couldn’t have said it better myself.
So, what is strength then? Strength is the ability to consistently produce a positive outcome through near perfect performance in a specific task. So, finish with Strength, but start with talent. Again, thank you Dr. Clifton.
What really drew me to becoming a Strengths coach, is the philosophy behind Strengthsfinder. Why waste time trying to perfect our weakness’s? The world is real quick to point out where we lack, what we need to get better at, and where we suck. It’s awful, and its not right.
Instead, let’s work on our alreadynatural talents, develop the hell out them and live life truly, in our very own strengthszone, yes? Yes. Yes. Yes. This was and still is very attractive to me.
So, this is where the ‘get a coach’ comes in.
The tricky part about leading with Strengths first, is that it probably won’t just naturally occur without a little support, coaching and spending time developing yourself. Enter ‘get a coach’.
We need to understand HOW to utilize our talents, partner and pair our talents, and which talents to pull out in certain situations. We need to be reminded and asked about times when we REALLY rocked it, when we were literally unstoppable…on fire if you will. Those are the moments we want to re-create, we want to live those moments again and again and again. Chances are, we are so caught up in our daily lives and telling ourselves ‘I suck’….that we have forgotten how truly powerful we are.
So, talent x investment = Strength.
As my friend John Maxwell always says, ‘Anything worthwhile is uphill.’ The most beautiful things in life take work, time and investment.
Becoming a coach has been a life changing experience for me. I walked away, literally…from a healthy 6 figure income just over a year ago to chase MY dreams, instead of someone else’s. I walked away because the values were no longer in alignment with mine. So, am I serious about strengths based leadership, absolutely. 100%
Helping people develop their greatness is the most rewarding ‘job’ I’ll ever do. I firmly believe this world needs a complete shift in how we view employee’s, management, leaders, and of course women (don’t’ get me started on that…we’ll save that for another day).
We need to celebrate success. Not consistently point out flaws. We need more ‘heart’ in the workplace, and we need confident forward thinking, strength based people to help us get there.
I’m Katy, and I want to lead with strengths first. Join me.
In Strength,
Katy Loewen Co.
Leadership & Success Coach
www.katyloewen.com
Katy@katyloewencom
