Take Two - Day 11

Day 11 - Physical

Whew, we dug deep yesterday. I hope you received an increase, (even if only an inkling) of inspiration, personal understanding, direction or love while illustrating the beauty that is your own spiritual wellness. If you missed yesterday’s post or the opportunity to do the associated challenge, go back and invest the few minutes to read and complete the exercise. On day 1 we talked about laying a solid foundation to build our newly defined wellness— Day 10 was one of those crucial bricks. Don’t skip it.

Building foundations, digging deep, investigating our intentions, accepting vulnerability… it’s heavy stuff. And nothing works up a hearty appetite like some emotional heavy-lifting! So I’ve decided this is an ideal time to cut brain and body a little break. We’re over a third of the way into our wellness reformation and I think we deserve a little reward for all our efforts.

A year and a half ago, my idea of a reward would be busting out the Rolo’s and Oatmeal Cream Pies. I’d been programmed since I was a wee one, as many of us are, that such "goodies" were tied to good behavior and good times. Sweet treats of this variety were almost always present on vacations, at happy times and holidays.

As an adult, I’d justify the consumption of such sugary confections with a simple statement of, "How bad could it really be?" How much of anything could one compact Rolo really contain? Chocolate and caramel, I presumed, as I chomped away. Which is why when I looked further I was startled to learn that 21 (yes, twenty-one!) ingredients were inside this tiny treat barely bigger than the size of a quarter. This gave me pause. Twenty-one? Could that really be right?

If the 21 ingredients made me wonder, then the 44 ingredients inside just one of Little Debbie's Oatmeal Cream Pies absolutely frightened me. Forty-four ingredients! The sheer number is shocking enough (ask yourself when you’ve ever made a recipe with 44 ingredients listed). Now recognize the inclusion of artificial coloring and trans fat (which you can sleuth out yourself whenever seeing the word “hydrogenated” or “partially hydrogenated” on a label). Still not enough to cause you concern? How about the 11 common allergens also packed into one pie—  soy, MSG and gluten-- just to name a few. Little Debbie’s sweet red cheeks under straw hat smiling at me from the box didn't look quite so innocuous anymore.

Food is no longer food.

It’s almost unrecognizable with all its unidentifiable additives. When I fit met my nutritionist, Dustin Strong at Strong on Health, one of his very first recommendations was to pare back the processed foods. I listened intently, nodded confidently and left his office under the allusion that I understood fully what that meant. Processed food. Sure. I’ll just avoid those two aisles in the grocery store, I thought.

After becoming more educated about what processed foods (or foods changed from their natural state) really meant and gaining some serious label literacy, I was shocked to learn for myself what scientists already estimated:

Processed foods make up a whopping 70% of what most of us eat.  

70 percent! Yikes. At first, this was discouraging. Did this mean I was stuck in a sugar-less life lurch— doomed to the depressive idea of zero desserts or indulgences till the end of time?

Heavens no! Life is enjoyable and eating should be a part of that enjoyment. By all means, let’s celebrate with a delicious treat! But here’s a novel idea: let’s do it with real food. That’s right. Whole foods: unrefined, additive-free with actual identifiable ingredients.

Enter today’s treat from me to you… pineapple ice cream. A delectable, indulgent dessert that is impressive not just in its ability to tantalize your taste buds but to keep your ingredient count to a comfortable and impressive number: TWO.

Daily Challenge

You and your sweetie have been working hard on your wellness reformation and deserve a reward. It’s time to take two. Two ingredients. Two people. One amazing recipe. Don’t mistake uncomplicated for uninspired. The beauty behind this frozen treat is the burst of flavor provided by nature alone. So whip up a quick batch appreciating the only unknown lies in how much lovers prattle you’ll be able to fit in around luscious bites of pineapple pleasure.

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]

Spiritual Wellness - Day 10

Day 10 - Spiritual

Today’s post is difficult. It is the first dedicated solely to the topic of spiritual wellness. Due to the complexity and individuality of this topic, I’m hesitant to provide much education as I typically would during this part of my daily writings. You see, in order for us to improve our spirituality during this month, I feel it necessary for us to define this crucial aspect of wellness. And yet, I am grossly under qualified to even attempt such a massive and blanket assumption for each of you. Instead, if you’ll allow me, I’ll simply attempt to provide (understanding I am no priest, pastor or prophetess) guidance to help YOU define your own individual spiritual wellness.

In order to do this, we do need to discuss some basic and common foundations of spiritual wellness. Every person’s spirituality or spirit is unique to them (again, which makes this difficult to discuss on a mass scale). Even as you read these words, they enter your psyche and are filtered through a framework completely custom to you. This framework was created through a combination of several things:

Beliefs, values, religion, family, history, hopes, dreams and motivations. All of these dynamic variables combine to create an intricate tapestry that serves as our moral map to interpret life’s events, interactions and experiences. 

For our purposes today, we are going to call this your spirit— or the very deepest part of you that makes meaning of your world. Who you are. Why you’re here. What your purpose on this Earth is. The answers all lie within the spiritual framework you’ve personally created for yourself. This is after all, a common definition of spirituality: discovering meaning in life and knowing your purpose.

Some people find this purpose through religion, mediation, yoga, prayer or other spiritual practices which connect them to God, Earth and/or energy. However you connect or practice spiritual wellness, having clearly defined values, beliefs and morals provided a basis for key states of compassion, love, forgiveness and joy— all necessities for spiritual fulfillment.

So whether you’ve defined your spiritual practice or you’ve never even stopped to wonder what spirituality means to you… I hope you’ll take the opportunity to do the exercise below. Not because it is today’s daily challenge but because there is something beautifully reflective in beholding a visual representation of the people, passions, power and practices that frame your purpose on this Earth.

Daily Challenge

What you’ll need:

- A piece of paper

- A pencil

1. Draw yourself in the center of the paper. This isn’t an art project so make yourself as simple as you’d like. I drew myself as a circle with my name inside.

2. Immediately around you, draw in the people most important to you. I call these people my “inner sphere”. They’re the people that are dear to me, the ones I admire the most, turn to in crisis and love above all others. You may put as many or as few of these important people in as you’d like.

3. Around your inner sphere of people, draw a large square. Inside this box I want you to write the words that drive your interactions with those people. For example, a couple of mine were love, support, honesty and loyalty. There are no right or wrong answers here. So write the words as they come to you, without judgement or filter.

4. Once you’ve filled your box with the values that make up your core relationships, draw a triangle on top of your box (Ah, a roof!). In the top of your newly constructed house, write in your most meaningful life goals. Take a minute here and let your dreams wander unrestricted. Where does your future lead? Those important people you just drew below can help. Your life’s direction is often shaped by them.

5. You’ve filled the top of your house with your ambitions, now go underneath it to focus on something equally (if not more so) important: your foundation. Why are you the way you are? Some examples might include religion, cultural traditions and God. This ground beneath you is where you have chosen to build your relationships, life and love. Think about some of the most rewarding events in your life, the choices you made to get there and why you made those choices.

6. Lastly, draw a tree next to your home. Say hello to what makes your life beautiful and enjoyable! For example, health and wellness filled the trunk of my tree. Off of which, branched many of my life’s most enjoyable activities: running, travel, laughing, reading, yoga, cooking and learning. Your tree may represent art, music or other activities. These may all branch from one main passion or you may have an entire orchard of life’s enjoyments filling the space around your house.

Once you’ve completed the above 6 steps, put down your pencil. Now look at your picture all together. What sits before you is much more than a simple sketch of paper and pencil. You’ve just illustrated the people, values, motivations, purpose, passion and beauty that make your life significant. So take a moment to meet, reconnect or at the very least, enjoy… a piece of your very own spirit is now smiling back at you.

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]

Power of the Plank - Day 9

Day 9 - Physical

Going back to the “less is more” theme, I present today’s physical fitness all-star: the plank. Trending in fitness blogs and magazines, the plank is all about taking it back to the basics. A fundamental with the strength to tighten and tone.

So why is this simple movement ranking as a favorite among the fit of the fit? Mainly for its powerful core strengthening abilities that bridge the gap between you and that ever elusive six-pack. But progressing towards your perfect physique doesn’t just stop there. Just because you’re not doing any active movement while completing this exercise doesn’t mean the muscle activation isn’t going full body. Stay propped up on those elbows there, Superman, because neck, shoulders, biceps, bottom, thighs, calf, chest and lower back are all engaged while simply holding your own body weight off the floor. You can also expect some super benefits, including the following, when tapping the power of the plank:

- A toned belly

- Reduced back pain

- Flexibility

- Improved mood

- Improved balance and posture

Not too shabby considering it’s something you can drop down and do right now. (Really, like right now... You know where this is going). No special equipment, clothing or cost needed! All while giving your body benefits far beyond those you’ll obtain doing countless crunches on the floor.

As in all fitness activities, appropriate form will either make or break your outcome (and possibly your body!). I know, I know. You’re thinking, “How hard could it be?” Humor me. Watch the follow 2 minute video explaining how to plank appropriately. Don’t spin your wheels by skipping this step. Two minutes is a small investment to make to get the traction you need to really take off.

[embed]https://www.youtube.com/watch?v=ucDYvYPcFQY[/embed]

Daily Challenge

Partner planking. It’s a new sport. I just invented it… and it’s about to bring “love” back into the same sentence as “exercise”.

Pick a spot on the floor with your partner where you can both plank, face-to-face, close enough to touch (yep, this is about to get good). Grab your phone or a timer and lay it face up between the two of you. Now get both those bods off the ground into your appropriate plank position (because you invested the 2 very important minutes to watch the video, right?). Start the timer.

Once the first 10 seconds roll by, you’ve earned your first reward. Keep that body up but plant a kiss on your sweetie. I’ll let you decide how many seconds you’d like to tick by engaged in this extra-curricular cardio exercise.  After another 10 seconds? Another smack-a-roo for the both of you. How many kisses can you get in before gravity wins out? It’s a companion competition, a body battle, partner planking… you two vs. the floor as you strengthen both your body and your relationship core!

Bonus Tip: Planks are easy peasy to incorporate into anyone’s day. My coworkers and I bust them out twice daily on breaks or sometimes as a pick-me-up after that afternoon slump. I like to get one done before hitting the hay after a busy day or even compete against those boring commercials to see who will end first. Get creative and share with us your favorite time and place to pull out the plank!

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]

Sweet Exchange - Day 8

Day 8 - Physical/Social

Cravings. We all have them. You’re merrily typing away in the middle of your afternoon when one thought permeates your consciousness and comes barreling at you like a semi: Snickers. Must. Have. Now. Starburst. Chips. Coke. Whatever your specific craving may be… it often leads to a mad dash to the nearest vending machine or convenience store in an attempt to scratch that overwhelming itch.

So why the sudden onset of desire for specific foods? Studies suggest that mental imagery may be a key component of food cravings.

When you crave a specific food, a vivid image of it appears in your mind. One study even suggested the clearer the image, the stronger the craving.

The brain then zeroes in on this image and your mind-body connection is activated. Resulting in a forceful report of, “I want! I want!”. It's only been a matter of seconds, but now you can hardly move on with your day or think of anything else. It's a natural reaction that activates mental imagery and it requires a large part of your cognitive function. Meaning your brain has a very difficult time moving past this overwhelming illustration dominating your thoughts.

The good news? The same study also showed that this phenomenon can work in reverse.

Volunteers experiencing a craving for a specific food reported a reduction in that particular craving after they engaged in some mental imagery of their own accord.

Simply thinking of common sights such as a rainbow, smells like eucalyptus or patterns like those on a checkerboard were all shown to reduce food cravings in study subjects.

The mind is a powerful thing, they say. Well, saddle up, my friends cause today is your day to harness that power and direct your daily choices (and your taste buds) towards satiation of the healthier and happier variety.

Daily Challenge

Each time you crave something sweet today, close your eyes for a moment and imagine the face of someone most dear to you. Your partner, friend, family member or co-worker. Visualize their face. What color are their eyes? Hair color and style? What makes their face unique and endearing to you-- Dimples? Freckles? Don't hesitate to think about the details. Now visualize their mouth as it slowly forms into a long and lasting smile. You’re likely experiencing some very pleasing thoughts at this point: warmth, appreciation, love. All powerful replacers to fight off that sudden junk-food frenzy which was happening in your mind only moments ago.

Now take that energy you would have spent acquiring that sugar-laden confection and send a kind text to the person you’d visualized. It’ll be a “sweet exchange” that’ll last you a lot longer than a baked good, soda or piece of candy ever would!

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]

Big Tease - Day 7

Day 7 - Intellectual

Brain fitness. Ever heard of it? Chances are you’ve likely engaged in some cognitive cross-fit recently without even being aware of the exercise. Math problems, puzzles, Rubik’s cube, sudoku, crosswords. Brain teasers, we call them, and they’re doing more than just mind-tickling pleasure passers.

Experts of brain games explain that doing these tasks can awaken dormant cells in our brain. When these brain cells are highly stimulated, unused genes are suddenly reactivated. This gene reactivation leads to a brain better able to fight off disease. Just two hours a week of these novel activities is suggested to slow down mental decay—or the decrease in cognitive ability that naturally comes with age.

Two hours. That's one movie a week, a few television episodes here and there. A seemingly more than fair trade when the payout is as impactful as better brain function.

Other reasons to put down the remote and engage in some stimulating child’s play:

• - Provides emotional satisfaction and sense of accomplishment
• - Enhances memory and processing speed
• - Helps reduce the risk of dementia
• - Improves concentration
• - Reduces boredom

The best part of this news? You don’t even need to solve the puzzle to reap the benefits of the exercise. So take heart if you're feeling amongst the not-so-smart in the brain teaser box. Go at that complicated math problem free of pressure knowing even if you get it wrong... your brain is doing something right! Just make sure to mix it up. A variety of puzzles is important to maximize the above health benefits.

Daily Challenge

Grab your cutie and your competitive spirit and take a crack at these 4 short, simple and stimulating brain teasers. If you like a challenge that includes a reward as much as my hubby and I do, then raise the stakes. Dish duty? Foot massage? Laundry folding? Pick your prize— or your poison… it’s a battle of the wits!

Can You Count? (it’s sometimes the simplest of tasks that can be the most interesting) 

http://sharpbrains.com/blog/2006/09/10/brain-exercise-brain-teaser/

Dupe the Stroop (the Stroop test of evaluates your ability to pay attention)

http://sharpbrains.com/blog/2006/10/05/brain-exercise-the-stroop-test/

Catch the Number (a test of peripheral vision, hand-eye coordination & short-term memory)

http://sharpbrains.com/blog/2007/03/27/brain-teaser-to-exercise-your-brainnow/

Bus Brain Buster (a test of visual logic)

http://sharpbrains.com/blog/2007/02/24/exercise-your-brains-visual-logic-brain-teaser/

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]

Your Yoga Heart - Day 6

Day 6 - Physical/Emotional/Spiritual

Today we’re packing a one, two, three punch of powerful wellness benefits as we explore the ancient practice of yoga. A personal favorite of mine. Not just because its one of the few exercises you can do barefoot— but also because the improved physical fitness (Shaq and Lebron have my back on this one) comes hand in hand with a boost in spiritual and emotional wellness.

Although the exact origins of yoga are unknown, scholars estimate it likely rooted from India over 5,000 years ago (can’t say it hasn’t stood the test of time, right?). In Hinduism, Buddhism and Jainism, the word yoga means “spiritual discipline” and yogis (or yoga masters) often describe the peace and happiness that comes along with this art. Yet many a skeptic may roll their eyes at these descriptions and write yoga off as nothing more than “hippie practice”. It is for just such Left-Brainers out there that I present a small peek into the evidence supporting yoga’s ability to create change: both physically and physiologically.

This year Harvard scientists will complete a 5-year study evaluating yoga practice’s effect on our body at a cellular level. That’s right. Genes. Brain Activity. Heart function. John Denninger, a psychiatrist and director of research at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital is leading the study and stated, “There is a true biological effect. The kinds of things that happen when you meditate do have effects throughout the body, not just in the brain.”

Their results will join other similar findings like those released in 2012 from the University of California at Los Angeles that found that 12 minutes of daily yoga meditation over 2 months decreased activity within our body that caused stress-induced aging by forty-three percent!

An entire study, called neurocardiology, is dedicated to this mind-heart connection phenomenon. An article found on the American Heart Association website explains the details behind our inner, integrated communication system that sends messages from brain to heart and back again. The ability for our body to be such a meaningful messenger has a direct impact on both its functionality and even our mortality. The outcome being intimately linked to the type of messages exchanged— whether they be those of stress or serenity.

Some may describe this mind-heart connection as an “ongoing, two-way dialogue with each organ continuously influencing the other's function." Ever feel like you’re fighting the constant battle to get your head and your heart on the same page? Now you know there may be an actual physiological reason behind such an inward battle. Enter yoga.

The foundations of yoga practice center on positive intentions. What does this mean? An intention can be something deeply personal or something physical. It’s a continual aspiration to guide you toward balance in your life. When thought upon, it is believed that these intentions imprint on our mind, heart and bodies. This not only leads to an overall feeling of connection or oneness with ourselves but as we’ve now learned— supports a oneness within our body’s function.

So take heart in this: for every minute spent thinking of changes on the mat, you’re actually altering your body’s abilities to accomplish them off the mat. Now that’s exciting!

Daily Challenge

Your challenge today is to incorporate 20 minutes of this fantastic practice into your day. If you’re already a yogi and this means attending a class at your local studio, great! However, for the rest (a likely majority) of you that have never practiced or may be too intimidated to jump right into the studio scene, here is a free, 20-minute yoga practice for beginners. Do this first thing in the morning to ignite energy for a new day or close out the daily chaos by practicing at bedtime. Even better: grab your partner or a friend and make your home your very own personal (and free!) yoga studio. It’s only 20 minutes: less than an episode of your favorite television show… and I promise the benefits to both brain as well as body are infinitely greater!

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]

Mindful Mouthful - Day 5

Day 5 - Emotional

Mindfulness. I’ve heard this term thrown around quite a bit over the last few years and if you asked me if I knew what it meant, I’d have said yes. Just like I did to my good friend who then asked me to explain it to her. “Err… Uhh.. Well it’s about being mindful.” Yeah. A tid bit vague on the description there, Meg. So allow me to assist you (and avoid any future embarrassment) regarding a fuzzy understanding of what mindfulness really means.

Mindfulness is described as “a mental state achieved by focusing one's awareness on the present moment, while acknowledging and accepting one's feelings, thoughts, and bodily sensations”. Still fuzzy? That’s why I prefer this sweet and simplified explanation:

Paying attention. On purpose.

Four little words. But really think about them. How often are we really paying attention? You’ve been present in your particular moment for at least 30 seconds while finding and beginning to read this post. Are you paying attention? Who is around you? What’s the temperature of the air touching you? Check in with your body. How deep are your breaths? Feel the beats of your heart. If you’re sitting, what does the surface beneath you feel like against your person? Is this easy for you? Or are your daily tasks already infiltrating your thoughts at this exact moment, distracting and hijacking you from the present?

Exercising awareness to the present moment is what makes up a mindful practice and it is often used as a therapeutic technique. Regular practice of mindfulness has shown to affect both brain function and structure actually increasing both the activity and the area of our brain responsible for positive emotion. One study showed that mindful based cognitive therapy reduced the risk of relapse of depressed people by an impressive forty-three percent.

I have sincere admiration for this practice because I find it to be one of the most difficult to implement in my life. I experience a constant stream of messages, voices, thoughts and actions flashing through my subconscious minute to minute— like several movies competing on one screen simultaneously, while in fast forward. The chaos of this multi-tasking mentality can truly dull the mind and soul’s ability to fully appreciate and absorb life’s experiences… if you let it. One of those important experiences being when we eat food.

Food goes into your mouth several times a day but how often do you think beyond the bites?

Knowing that you’re eating is not the same as mindfully eating.

Even though we are aware of the physical action, our minds are often elsewhere thinking about a million different things: television, to-do’s, friends, work, etc. A very small part of our awareness is actually focused on eating and even less on the emotions or feelings occurring at the same time. This often leads to a variety of problems such as emotional eating and overeating.

Researchers are learning that teaching overweight people mindful eating skills such as paying closer attention to your bodies’ hunger cues and learning to savor food can help change unhealthy eating patterns and support weight loss. And, unlike other forms of treatment, mindfulness may address the actual underlying problem behind the tendency to overeat (cravings, stress, and emotional eating) which makes it so hard to overcome.

Daily Challenge

Ah, an eating challenge… my favorite kind! Let’s practice a little mindfulness with this short, meditative exercise. It only takes a few minutes so soak up the moment, the food and the chance to savor life’s little pleasures with the one you love.

Items needed:

• a piece of chocolate (try for dark chocolate with greater than 60% cacao for the best health benefits) or a blackberry (if you’re avoiding sugar),
• space to sit
• your significant other.

Begin by exploring this little piece of food, using as many of your senses as possible. First, look at the food. Notice its texture, color and weight in your hand.

Explore the food with your sense of touch. What does this food feel like? Is it hard or soft? Grainy or sticky? Moist or dry?

Notice that you’re not being asked to think, but just to notice different aspects of your experience, using one sense at a time. This is what it means to eat mindfully.

Before you eat, explore this food with your sense of smell. What do you notice?

Now, begin eating. No matter how small your piece of food, take at least two bites to finish it. Take your first bite. Before you chew, allow the food to sit on your tongue for a few moments. How does it feel? Hard or soft? Have your taste buds begun to dissect its sweetness?

Begin chewing very slowly, noticing the sensory experience of chewing and tasting. Remember, you don’t need to think about your food to experience it. Close your eyes for a moment to focus on these sensations.

Continue to notice the texture of the food; the way it feels in your mouth.

Notice if the intensity of its flavor changes, moment to moment.

Take about 20 more seconds to very slowly finish this first bite of food.

Now take your second and last bite. Chew slowly and continue paying attention to the sensory experience of eating this piece of food from the second it touches your tongue, caresses your taste buds and travels down your throat. Just pay attention — with purpose.

Swallow your last bite and open your eyes, if closed. Discuss with your partner what novelties you noticed about this piece of food, your eating experience and how you might implement a portion of mindful eating practice into your daily life.

This “Mouthful of Mindfulness” concept of creating a truly sensational experience can be implemented every minute of each meal. Note that it isn’t always necessary to eat as slowly as our exercise to eat with mindfulness but it is helpful at first to slow down to practice this art. Here’s a handy guide from Eating Mindfully to guide you while practicing this technique. Print it out and put it in your kitchen to help you evaluate your hunger, listen to your body and maximize your wellness at every meal.

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]

Sweet Slumber - Day 4

DAY 4 - Physical

This is the day I’m branching from the less is more attitude. When it comes to sleep— I promise you less is most definitely not more.

We live in a go-go-go society where getting an adequate amount of sleep appears to be increasingly less important… and getting by on minimal sleep is sometimes even glorified. Ever heard someone brag that they only sleep “5 hours a night”? They might as well be boasting they willingly decline good usable brain function under some misplaced notion that this will somehow increase their productivity. Or perhaps you’ve heard the infamous: “you can sleep when you’re dead.” Well, how does signing the death certificate sooner rather than later sound to you?

A study completed by the National Institute on Neurological Disorders observed that rats, which typically live 2-3 years, were denied REM (the deepest level of sleep) only lived about 5 weeks. Rats deprived of all sleep stages? A mere 3 weeks.

Sleep is necessary for our nervous systems to work properly. Some experts suggest that during these snoozing hours certain neurons in our brain shut down and repair themselves. Without this, these neurons become depleted and malfunction. These often shortchanged hours between the sheets are intimately connected to both our brain and body’s function and survival.

I remember the first time I heard the word “sleep hygiene”. I laughed at my nutritionist, sarcastically quipping that I prefer to shower in the mornings. (Hardy har har, I know). He was kind enough to continue on and educate me regarding a variety of practices necessary to have a full-night’s worth of quality sleep:

• Eliminate screen time (T.V., phone, iPad, computer) at least 1 hour before going to bed
• Avoid stimulants such as coffee and alcohol at least 4 hours before bedtime
• Stay away from large meals close to bedtime. If you’re hungry and need a snack before hitting the sack, reach for fresh cherries (these contain natural melatonin) or a warm glass of milk. These foods were listed among the top 10 best foods to promote sleep by Health magazine.
• Block out distracting noise or light as much as possible
• Avoid napping during the day

Reserve your bed for two things only: sleep and sex. No working, T.V. watching or worrying should take place here. Make your bed a luxury to get cuddled up in: buy some satin sheets or spritz your pillow with relaxing lavender or stress-reducing eucalyptus before lying down

We dedicate about a third of our lives to this ritual we call sleep. If you’re going to spend that much of your time on Earth doing something which directly affects your brain and body’s daily performance, choose to do it well.

Daily Challenge

Tonight make the commitment. 8 hours. That’s how long you’ll spend having some true quality time with your pillow and sheets. Talk with your partner about the time you’ll both need to retire to obtain a minimum of 8 hours and promise to go to bed together. Going to bed at the same time was ranked as one of the top 10 characteristics of happy couples by Women’s Day. Prepare by giving yourselves a night of sleep hygiene luxury: turn off your electronics, take a warm bath in a dimmed room and play some soft instrumental music as you and your mate cuddle up for a night of oh-so-sweet slumber.

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Health Habit.[/jbox]

Social Media Sunlight - Day 3

DAY 3 - Social/Emotional

If you haven’t realized that we live in a negative world, then you my friend, are not paying attention. I don’t believe there is a person alive who could say they’ve completely eluded the ever-present rampages of negativity often seen on Facebook, Twitter or Instagram. Sickness, unpleasant jobs, financial woes, marriage difficulties— you’ve likely absorbed a portion of someone's negativity (and maybe your own) through the social media screen.

Words can be dangerous. In fact, if you were to sit inside an MRI scanner and have the word “NO” flashed in front of your face for less than a second, there would be an an immediate release of stress hormones and neurotransmitters that would light up that screen. These neurological messengers interrupt normal brain function— impairing logic, processing and reason. A depressed person who views a list of negative words for just a few seconds will feel worse. If they continue to ponder on these words, their appetite, sleep and ability to experience satisfaction will all be adversely affected.

What happens if you then vocalize the words you’ve seen? Or react with a frown? Not only will your brain continue to release damaging stress chemicals but this same phenomenon will also occur in any listener’s brain as well. Listeners of negativity experience anxiety and irritability, often causing mistrust and prejudice towards others. This is why you may notice that negative people tend to be with other… well, other negative people. There’s a mutual exchange of natural reactions occurring between the two bodies’ stress systems and it is controlling their ability to be positive.

So how do we stop this car of pessimism from careening out of control? Repetitive and conscious positive affirmations. In plain English: three positive thoughts. This is the minimum required to overcome one negative expression. It doesn’t matter whether these words of positivity are real or rational. So tell yourself you’d be one fantastic unicorn. they still activate the motivational centers of brain that lead to happiness and satisfaction.

The decision is yours- which words will you pick and project? You may choose the message but the resulting bodily reaction is out of your control. So follow the old adage and “choose your words wisely”— they may be the most powerful thing you put out into the world today.

Daily Challenge

As a wise man once told me, “Look for the beautiful and you will find it.” Find something beautiful about your day, job, partner or life and post it on Facebook, Twitter or Instagram. (Use the hashtag #loveumentary so we can see it!) Feel good knowing that not only are you increasing your own positivity but someone else’s brain is also instinctively turning towards the warmth that your small ray of social media sunlight put into the world today.

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]

The Lovers Stroll - Day 2

Day 2 - Physical

If you thought these 30 days were going to be filled with cross-fit challenges or extreme eating recommendations, then you will be surprised (and hopefully pleased) to know that a common theme that will follow us throughout these 4 weeks will be one of a “less is more” attitude.

When talking about fitness, it is easy to be inundated by all the unlimited and often complex ways to move your body. Infomercials fill up television time with the “newest” and “greatest” way to bust belly fat while gyms spend thousands every year purchasing equipment that covers their floors. I’m not pooh-poohing all other aspects of physical fitness: I love myself a good gym session as much the next person. However, I am suggesting we take a step back and look at a simpler approach to fitness.

If you’re part of the vast majority that doesn’t hit the gym daily or even own a pass, don't lose sight of the big picture. Fitness is about moving your body and there is a very simplistic, free and effective way to do this: walking.

Now before you go dismissing this idea, look at the benefits of walking as described by the American Heart Association:

• Reduce risk of coronary heart disease
• Improve blood pressure and blood sugar levels
• Improve blood lipid profile
• Maintain body weight and lower risk of obesity
• Enhance mental well being
• Reduce the risk of osteoporosis
• Reduced the risk of breast and colon cancer
• Reduce the risk of non-insulin dependent (type 2) diabetes

If I were to go into any gym, doctor’s office or health food store and ask people if they would be interested in doing something that was 100% cost-free and had all of the above benefits without disclosing the name of the exercise, I’d wager most- if not all- would answer in the affirmative. So let’s drop the prejudice against “just walking” and realize how easy to implement and advantageous this exercise truly is.

Did you know that a study in PsychologyToday, showed that couples who sweat together, stay together? This article describes that during these times of joint physical fitness, couples increased their emotional bond and happiness in their relationship while “making their partner fall more in love with them”. All this in addition to improved efficiency in their workouts and greater success in meeting their health goals.

Daily Challenge

Take your significant other by the hand today, offer them their walking shoes and lead them to the door. It’s time for a little lover’s stroll. This is exclusive time for you two to talk about your day, plan your dreams or even play the “Would You Rather” game (a personal ‘walk and talk’ favorite for my hubby and I). Whatever you discuss, it’s one step towards greater fulfillment in health, happiness and love.

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Holistic Nutritionist, wife, yoga-lover and ever-evolving health aspirer. Having transformed her own health, she’s eager to help you transform yours. She believes in power in its purest form: FOOD. Whole foods, to be precise. So pick up a fork and join her in a revolution of habits, health and happiness. A WHOLE new life awaits! Read more about her reformation of health and wellness at My Whole Food Habit.[/jbox]