On Ladders & Life - Day 26

Day 26 - Intellectual/Spiritual

It was early March 2012. I remember because it was less than a year after I received my doctorate. I was 24 years old and had received quite a bit of positive reinforcement for this feat in my life. So much, in fact, that I had unwittingly planted the seeds of my self worth and life purpose in this pot called "professional pursuit".

It was likely for this reason that less than a year after graduating and working in my field, I found myself kneeling beside my bed one morning staring into the nothingness of the blue pattern on my bedspread. A fresh day with infinite possibilities lay before me…and all I felt was dread. How could this be? I’d spent eight years of energy dedicated to a degree I fully believed I desired. I was earning more money than I’d ever made in my entire life and had all the letters behind my name that the world told me meant something. So why the emptiness? I believed in my professional pursuits but there I was envying the fulfillment I'd felt as a poor and largely-uneducated senior leaving high school all those years ago.

I impulsively pulled a piece of paper from my bedside table and drew a large circle in the center. I haphazardly began slicing this pie until I was left with 24 equal pieces: 24 hours mapped out before me. They come each day this way, blank and fresh with opportunity— accumulating hour by hour, day by day to create the weeks, months and years that we call “life”. I had been struck with the desire, or more accurately a driving need, to know how I was accounting for mine.

So I began filling them in. Like a child, I furiously counted and colored how I was allocating my time. It was easier than I’d imagined, as I suddenly realized I primarily did the exact same thing every day. When I finally put down my last colored pencil, I leaned back and looked down at my project. There was something quite elementary in its conception yet extremely poignant in its message. As I stared at it, I scrawled “My Life Balance” across the top, although that’s far from what I saw before me.

Areas, that had in the past, filled my life with immense meaning were suddenly slivers on my circle-- or even worse in the case of “service for others”, nonexistent. In my quest to obtain intelligence, I’d sacrificed things more dear, not the least of which was my own spirituality. I’d even allowed other areas of intellectual wellness such as creativity, passion and time management to be suffocated by my hyper focus on career and education. It was no wonder I was leaving my house every morning with the acute sensation that I was walking lopsided through life.

Time is a precious resource. Not just the investment of it in simple seconds but the purpose behind each second spent.

Stephen R. Covey talks in The 7 Habits of Highly Effective People about the principle of “beginning with the end in mind”. He explains how easy it is to get caught up in the busyness of life, working hard to climb the ladder of "success", only to discover the ladder has been leaning against the wrong wall. What a powerful metaphor. What ladder are you scrambling up? More importantly, do you know on which wall it leans?

Although that moment three years ago initially struck me with great sadness, it was a springboard into massive transformation. I ended up leaving my current place of employment and found a position in the same field, but focused on pediatrics— which was my underlying passion in selecting my career from the start. With this change came a move to a new state, introducing me to a variety of new individuals, some of which are among the most important people in my life today. They’ve unknowingly helped me rediscover my spirit and purpose through their questions, interests and examples. Others have introduced me to a whole new way of physical wellness that led me to be typing these words for you today. In essence, my simple exercise that day opened my eyes to an essential truth. I don’t believe I can summarize it better than Dolly Parton when she said the following:

“Don’t get so busy making a living that you forget to make a life.”

Daily Challenge

Today I invite you to discover which wall your ladder is leaning against.  I am providing the graphic; you provide the colored pencils.  This chart is a visual representation of the 24 hours in a day.  Your challenge is to diagram how you’re spending yours.  When the chart is complete, step back, take a look and ask yourself these questions:  If I repeat this day week after week, month after month, year after year, will I reach the place I want to be? Is this the wall I want to climb?  Be honest with yourself so your next step can be one of steadiness as you ascend the ladder leading to a more fulfilling life.

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Certified 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]

Detox Day - Day 25

Day 25 - Physical

So, you’re curious. Detoxification. It’s an appealing concept, this cleansing your body of impurities and resetting your health habits. That is, until you realize it’s 7 days of straight juicing or weeks of raw veggies. If you’ve looked into a traditional cleanse, only to end up covered in Oreo crumbs at the idea of such a daunting task, you’re not alone. But who says a detox has to be this way? If you’re eager to reset your habits or simply craving a break from all the junk… Detox Day to the rescue! Think of it as a Sunday for your insides: one day for your body to rest from the work of breaking down all that was consumed the rest of the week… a 24 hour commitment to delicious and nutritious whole food.

De-What?

Detox, short for “detoxification”, is not a modern-day invention or new health fad. Detoxifications have been used for centuries in Ayurvedic and Chinese medicine. Simply put, detoxification is the process of resting, cleaning, and nourishing the body from the inside out. Most often, we can accomplish this through our diet by eliminating harmful foods while feeding our bodies essential, healthy nutrients.

How Toxic Are You?

Shampoo, deodorant, beauty products, toothpaste, laundry detergent, coffee and even the food we eat are often filled with a variety of harmful chemicals. Before we even leave our house in the morning we have likely already inhaled, swallowed and absorbed numerous toxins. Even when we aren’t exposed to them directly, toxins can be created in our bodies when we experience anxiety or stress. Easy to enter but not quick to exit. Toxins can store themselves in our fat cells and build up over time. This accumulation of harmful substances is referred to as “body burden” and may lead to a variety of illnesses. Learn more about the signs and symptoms of toxicity as well as reasons to detox here.

Detox Benefits

Upon completing my first detox, I felt fantastic. Like a slate wiped clean with a considerable reduction or elimination of my personal health woes. This process propelled me into a new lifestyle focused on organic living and whole foods. (Click here to see more of my incredible experience). Some benefits you may experience through detoxification may include:

-Boost in energy

-Weight loss

-Immune system support

-Clearer skin

-Better Breath

-Clearer thinking

- Reduced headaches

-Healthier hair

-“Lighter” feeling

-Jumpstart to healthy-lifestyle changes

Introducing Detox Day

Wondering where to begin? I’ve made it easy to get started with a handy infographic. Click HERE for my Detox Day Infographic containing one day's worth of delicious, detox-approved recipes to get you started over.

Toxin-Free Tips

1. Learn more about the toxins we consume through pesticides on our food. Make wiser choices in the produce aisle using my “Dirty Dozen/Clean Fifteen” list that shows you which foods are most important to buy organic and which can be bought conventional to stay on a budget.

2. When you can’t buy organic, try using an all-natural fruit & vegetable wash (I’ve used this one in the past). Often available in the produce aisle, these are simple to use and help remove harmful toxins from produce before eating.

3. Look for all-natural alternatives to your everyday products. A variety of chemical-free options for toothpaste, house cleaners, detergents and makeup are available from brands like Tom’s, Seventh Generation and The Honest Company.

Daily Challenge

With your partner, pick one day (it’s only 24 hours) to give your bodies a well-deserved break. There’s nothing to fear. And who knows where it will lead you? Each health journey starts the same way... with ONE day. Make yours a Detox Day!

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Certified 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 Posing - Day 24

Day 24 - Emotional

I've talked a lot in the last 30 days about how our minds shape our bodies… but what about when you need your body to shape your mind?

We've all been there-- facing the demons of intimidation daunting us from doing something we really desire. Interviews, social interactions, public speaking, promotions, try-outs, tests… kicking the voice that says "we can’t" is difficult to do.

Unless, all along we’ve been sapping our own inner strength without even knowing it.

Get ready to learn about two minutes that can truly change your confidence for life. Because we all need to unleash a little power sometimes, and yours has been patiently waiting where you least expected it… in your posture.

[embed]https://www.youtube.com/watch?v=Ks-_Mh1QhMc[/embed]

Daily Challenge

All those times you’ve dreamed of being the superhero and today, science is giving you the go ahead. So shake off that confidence cape because we’re about to power pose!

Snag your sidekick (cause every hero is more powerful with a partner!) and find a mirror where you can watch your transformation come to life. Stand side by side, hands on the hips, legs spread wide and chins up. Be large and in charge— you’re Superman and Wonder Woman! You may feel silly standing so confidently but don’t shy from the sight of your own strength. Just two minutes spent striking this pose and you’ll walk away with lower stress levels and a huge increase in your confidence.

So do it while you wait for the water to warm for your morning shower, in the bathroom before a big interview, as you leave to take that intimidating test or even when you just desire a boost of determination to face the day. Every hero has a secret superpower… and yours is the power pose!

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Certified 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]

Give to Get - Day 23

Day 23 - Social

“We make a living by what we get. We make a life by what we give.” - Winston Churchill

The holiday season has recently twinkled to a close and memories of glittering packages under shining trees still lie fresh in our minds. As children, there is often nothing more exciting then opening our own presents on Christmas morning. However, as we grow, we reach the age where giving a gift miraculously becomes more thrilling than receiving one. There are few things as satisfying as seeing joy light up a loved one’s face while opening your offering to them. Science has shown that this “warm, fuzzy feeling” experienced from giving is actually a physiological response to service.

One study completed by Dr. Jordan Grafman showed that the same pleasure center that lights up when you’re having sex or eating chocolate is activated when extending charity. This discovery was made by placing subjects inside a functional MRI (fMRI) scanner and providing them a long list of charities. They were given the option for each to donate money, refuse donation, or add money to a separate reward account that they could take home at the end of the study. Not only did researchers observe an activation of the brain’s pleasure center when people gave something away but also a spot of stimulation in the frontal lobe. This small area that reacted turned out to be the receptor site for oxytocin— a hormone that promotes social bonding. This suggests there is a strong link between selflessness and social connection.

These studies show that hospitality and happiness are innately interwoven. Americans who describe themselves as “very happy” volunteer an average of 5.8 hours per month. Those who are “unhappy”? Just 0.6 hours. Polls of people in giving relationships focused hospitality were much more likely to be in excellent health (48 percent) versus those who are not (31 percent).

These results regarding human nature, along with the phenomenon that links giving to gain, is quite remarkable.

It defies the idea that as humans, we are naturally selfish.

Does anyone else feel an increase of hope for mankind in this? I do. It’s comforting to know generosity is much more than a moral philosophy. We are hard-wired to want to give. Humanity desires to extend a hand, and in so doing, receives an intrinsic reward of increased happiness and health.

Daily Challenge

Yesterday we talked about how “Less is More”. Today is a perfect day to put this principle into action. We all have excess… so let’s be “excessively” generous. All those extra clothes lying around in your closet, canned food cluttering your pantry, the fiver tucked in your purse, the ten minutes you spend on Facebook during lunch time… give it up. You won’t miss the extra and the extended generosity provides a gain that’s guaranteed to outlive the give.

To kick off the giving, I’ve decided to do a little giveaway of my own!

Today I’m giving a favorite: The S’well reusable, insulated water bottle that was highlighted during Day 13’s High on Hydration post. Just as a refresher (no pun intended), this stainless steel bottle keep drinks cold for 24 hours and hot for 12— all with zero condensation. Retailing at $25, this S’well 9 oz bottle in Birchwood is hand painted with wood design in a smooth matte finish— it’s one-of-a-kind!

To enter the giveaway you must do all of the following:

1. Like My Whole Food Habit on Facebook (click here).
2. Share the “Give to Get” post from My Whole Food Habit’s Facebook page.
3. When sharing the "Give to Get" post, name one thing you’ll give to someone else today. 

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Certified 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]

Less is More - Day 22

Day 22 - Spiritual

Less is more. It’s a theme I mentioned at the beginning and tried to weave throughout this wellness challenge. We’ve experimented with less complicated workouts, less negativity and less ingredients. Today I will explain why this concept is so critical. Let me illustrate using a story about one of my favorite things: Chocolate.

Imagine you and your partner have just sat down at a table. Across from you sits a man and he has a wonderful offering. A piece of the finest chocolate money can buy. You are each given a piece of this delectable confection to enjoy. After you’ve finished your indulgence, the man turns to you and tells you that for the next week, you must abstain from any and all chocolate. Next, he turns to your partner and out of his pocket pulls a two pound bag of the rich chocolate pieces. He informs your partner that the entire bag is free-game; they may eat as much of it as possible or desired. Off you go. One week later you both return. You sit down at the table and the man smiles as he, again, offers you the same piece of chocolate as he did previously. You and your partner both take your bites… and enjoy. Or do you? I’ll let you guess— which do you think savored and appreciated that small morsel of chocolate more?

If you guess yourself, the one who ate far less chocolate throughout the week, then you’d be right. Wait, if indulgence is satisfying, then shouldn’t an abundance be even more so? Isn’t that what is preached in today’s world— the more the better?

The above story is actually a synopsis of a 2013 study completed by Jordi Quoidbach. His findings were just as you likely predicted. Participants had a significant drop in the positive affect and savoring a week after they’d received abundant excess to this previously desirable dessert.

This isn’t the case with just chocolate. In a study of half a million Americans, Princeton researchers found that although people living in the middle class had improved mood over those living in poverty, this increase in happiness completely stopped after an annual income of $75,000. Another landmark study of lottery winners showed that those “lucky people”, we often dream of being, were less impressed by life’s simple pleasures than those who experienced no such fortuitous fortune. These were people that won between $50,000 and $1,000,000!

Wealth (whether chocolate, money or anything material) grants us the opportunity to own more while it simultaneously impairs our ability to enjoy those things. This is a profound concept.

Have you ever seen someone with far less than you that was more completely content with their share? Nine years ago I spent a month in Africa working with the Care for Life foundation. We went into orphanages and worked with children, teaching hygiene, life skills and occasionally bringing gum and games. What always astounded me as a 20 year-old young woman was the juxtaposition of such unrestricted joy in the presence of such extreme poverty. One night I saw child after child assembly-lined for their nightly bath (which was a cursory wipe down) following which both boys and girls were quickly dressed with a random t-shirt pulled from a large basket. Each complied and scooted off in their eclectic and threadbare clothing to sleep in a massive room with hundreds (yes, hundreds) of other children. Yet, on the whole, these children were happy. They sang, danced and oh, what a sight it was to behold the bliss that came from one small piece of Double Bubble gum. That night while watching their bedtime routine, I remember thinking to myself, “If you can’t be happy with the life you have now, Megan.You never will be.” I recognized something paramount that evening:

Having more in life was making me less happy to live it.

Are you feeling disenchanted with life, daydreaming of the “if/then” scenarios of the future that often cloud the comfort of the current? Stop. Don’t fall prey to the pipe dream that prompts you to want more of what you don’t have while stealing pleasure from what you do. Perhaps it is time for us to stop endlessly seeking and start fully savoring.

Daily Challenge

If you wanted to lose weight during this 30 Day Challenge, you’re about to. This weight loss may not appear on the scale but it most assuredly will lighten the soul.

It’s time to get real. Let’s expose the lies and illusions that suggest excess equals happiness. To do this, sit down with your partner and brainstorm three things that you wish you had more of in your life (this should be easy for most of us). Write them down if you like. More money, more confidence and more rest are some examples. Now I want you to think of what I’m calling the “less alternative” for each, as I’ve done below:

More money/Less spending

More confidence/Less comparison

More rest/Less anxiety

Less spending, less comparison and less anxiety-- all of which would most certainly lead to a more fulfilling life. With your partner, map out ways you may either appreciate or put into action these "less alternatives". As you do these things, you will learn the secret Socrate's taught, “…Happiness is not found in seeking more, but in developing the capacity to enjoy less.”

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Certified 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]

Episode #52 - The Tao of Dating with Dr. Ali Binazir

[powerpress]On this week’s episode, Melissa and I sit down with Dr. Ali Binazir, author of The Tao of Dating: The Smart Woman's Guide to Being Absolutely Irresistible and several other books. He's a super insightful guy, and we cover a lot of different topics in this interview including:

• The 5 Principles of the Tao of Dating

  • The Principle of Abundance Don't think scarcity

  • Be. Do. Have. Be the kind of person. Do the kind of things. Have what you want.

  • Enlightened Self-Interest Good decision making = The decision that serves the most amount of people for the longest amount of time. How do you fill your life with the things and people that will have positive long-term effects on you.

  • Yin Yang You must have polarity in your relationships. Masculine and feminine. Giving and receiving. Different roles are essential to a dynamic relationship.

  • Get Out of Your Own Way Often times the only thing standing in the way of what you want is you.

  • The power women have to bring light into a relationship, act as a goddess, and inspire men.

  • By mentally wishing happiness upon others, you can completely change your neurology. "May you be happy."

  • The gift of appreciation and gratitude will make others feel valued and give you power in your relationships.

  • The men determine the direction of the relationship. The women determine the depth.

  • How meditation will transform your life and your relationships. "Bring your mind back from distraction."

  • The destructive notion of Soulmates.

  • A great way to tell whether or not you're a good fit for the person you're with is to notice what kind of person you become when you're around the other person.

  • The Magic Question - What's important to you about that?

  • We also reference Gary Chapman in this interview. You can find his interview here.

Remember that in life, everything that you want is outside of your comfort zone. Because if something is inside your comfort zone, it's either something you already have or something so trivial as to be undesirable: you don't want something you already have. So in order to get what you want but don't yet have, you have no choice but to venture outside of your comfort zone. -Dr. Ali Binazir

Protein Pop Quiz - Day 21

Day 21 - Physical

Pop Quiz! Topic: Protein.

Answer the following questions to see how your protein IQ adds up:

Time’s up! Pencils down. How did you do? Read below to find out if you’re a protein professor or if we need to “meat” for a little tutoring on the subject.

What Is Protein?

Proteins are the main building blocks of our body.  Muscle, hair, tissue and skin are all made up primarily of protein. Almost every cell in the body contains some portion of protein in its makeup, which our bodies constantly use to make enzymes, hormones, neurotransmitters and even DNA. Pretty important stuff, this protein!

Protein is made up of smaller molecules called amino acids. (#1 Answer: C). There are 20 different amino acids. Some of these amino acids cannot be produced by the body and therefore, can only be received through what you eat. They are referred to as “essential” because it is essential your body receive these from diet.

This leads us to “complete” and “incomplete” proteins. A complete protein (sometimes referred to as high-quality protein) is one that provides all of the essential amino acids. Many animal-based foods are considered complete such as meat, fish, milk, eggs and cheese. An incomplete protein is one that is low in one or more essential amino acids. Two incomplete proteins can be eaten together to create what is called a “complementary protein”, or one that contains all the essential amino acids.

How Much Protein Do I Need?

This is a common question among health-aspirers. Consuming appropriate amounts of protein is crucial for weight loss, energy levels, muscle building and an overall healthy body. The Center for Disease Control recommends no more than 35% of your daily calories come from protein (#2 Answer: B). People hitting this percentage were shown to have a boost in metabolism— burning up to 80 to 100 more calories per day compared to those with lower protein diets. For all those wanting an exact number, this is roughly 46 grams of protein daily for women and 56 grams for men (#4 Answer: A). However, as we are all unique, it is always best to calculate your recommended protein intake based on your own body weight. The method often used by nutritionists is to multiply your weight in pounds by .36 to receive your daily minimum protein need. For example, a 140 lb woman should consume about 50 grams of protein daily.

Keep in mind that your protein needs change with your lifestyle. Athletes, for example, require more protein as their body burns through this nutrient. In the case of pregnant women, the Institute of Medicine recommends the minimum protein consumption be increased by about 10 grams daily (#3 Answer: False)

Where Do I Get Protein?

We know what protein is and how much we need... now where do we get it? Whether carnivore or vegetarian, you can receive adequate protein through your diet. All it takes is a little knowledge and some creativity. Most of us have little idea of the protein make-up of the foods we eat daily. Yes, we all know meat is a good source. However, do you know which meats have more protein per serving? Would you be surprised to learn that certain foods like cottage cheese pack a whopping 24 grams of protein per serving? Compare this to sliced turkey breast which contains only 13 grams per serving (#5 Answer: True). To get an idea of how your favorite foods stack up, check out this handy chart:

It's important to keep in mind, my little mathematicians, our earlier lesson on complete versus incomplete proteins. Just because food contains more grams of protein per serving doesn't make it complete in the sense of its nutrient make-up. This means as you tally up proteins to hit your target, make sure you’re selecting ones with the essential amino acids needed for a healthy body. Most meats, fish, poultry, cheese, eggs, yogurt and milk are complete proteins which means they contain all the necessary amino acids. Incomplete protein examples are grains, nuts, beans, seeds and peas. This doesn’t mean you should lay off the latter—in fact, I’m a huge proponent of plant-based protein! A recommendation is to get a healthy balance of both plant and animal-based protein. However, if you choose not to eat any meat in your diet, make sure you’re eating a combination of plant-based proteins that create a complete, or complementary protein (learn more about how to do this here). In doing so, you’ll ensure you receive all those necessary building blocks needed to better keep your body going strong.

Daily Challenge

Whether you aced the answers or got schooled in the protein pop quiz, now is the time to put all your newfound knowledge into action.

Sit down with your significant other and do the simple calculation to determine your daily protein needs (your body weight in pounds multiplied by .36). Once you both have your number, write it on a piece of paper and put it on your fridge. For one day, each of you calculate your protein intake. You may use a chart like the one found here or free apps like My Fitness Pal to calculate the protein content of common foods. Report to each other at the end of the day. Were either of you close? Were you perhaps getting too little or even too much? What types and quality of protein do you each typically eat?

Use today’s simple lesson in protein to create personal goals and make wiser selections in the future. I promise your body will thank you for the education. After all, knowledge—and protein—are power!

Find my family's favorite protein-packed recipe, Mustard and Sage Marinated Chicken, at My Whole Food Habit.

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Certified 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 Magic of Kindness - Day 20

Day 20 - Social

Have you ever seen a magic trick? Whether sophisticated with lights and smoke or simple sleight of hand— it’s an act that leaves your mouth open with awe and your mind pricked with enchantment. It’s the reaction we have when we observe something truly extraordinary.

When I was about 13 years old, my family and I were spending a vacation in St. Augustine, Florida. My family frequents this beautiful city quite often and this time we were in old town treating ourselves to the classiest of breakfasts… Denny’s. My memory of that particular vacation comes with fuzzy edges but one interaction that day in a diner comes clear as glass to my consciousness.

We had recently been seated and were perusing our choices amongst “Grand Slams” and “Moon’s Over My Hammy” (my sister’s favorite) when our waitress approached. She was an ordinary woman, nice-enough in appearance, likely aged in her mid to late 30’s. A majority of us rattled off our orders without much attention to her, beyond the typical niceties you exchange with your waitress.

After completing our order, my dad did something he frequently does (which often embarrassed my three teenage siblings and me). He started engaging the waitress in conversation. All I could think about from my self-absorbed teenage perspective was the delay in my pancakes. Yet, clearly my father paid no mind as he smiled at her somewhat surprised look by the expression of personal interest. He started with something simple, “How long have you worked here?” and “Do you enjoy it?” As appreciation for individual recognition began to spread across her countenance, they (my mom, dad and this woman) began discussing deeper matters of life.

I stared on from my seat near the end of the table with incredulous curiosity. The waitress was a single mother and she had recently moved to St. Augustine with her daughter. Her daughter was Deaf and they’d moved to the area so she could attend the Florida School for the Deaf and Blind. As she talked about her daughter, her love and dedication was palpable. This was further evidenced by the fact that she took a job at Denny’s in order to provide the best education possible for her daughter.

Our meal progressed but every time she returned, my father inquired more about her life. At one point I actually remember them discussing religion. Was my dad really talking about God with a stranger in a breakfast chain? Yes, he was. Although, she wasn’t a stranger anymore. Now she was Tracy. She was an individual. A person with family, responsibilities and beliefs. When my father left that day, I happened to glance down and see the tip he wrote on the check. Math was always my worst subject but it wasn’t hard to tell the amount was far beyond that of our six meals.

My dad saw my stare and smiled at me. He put his arm around me and started talking about Tracy, her daughter who was Deaf and the amazing opportunities she would have at the Florida School for the Deaf and Blind. My mind was still processing all that I’d observed while he steered me towards our car. My dad didn’t explain or broadcast, he just smiled in a way that seemed to say, “We all need a little kindness sometimes." One of the last things I remember him saying to me as we left the parking lot was, “Wouldn’t it be great if one day you could help the Deaf?”

Kindness. I’d seen it modeled and discussed countless times growing up. Yet, this moment struck me and left its mark on the impressionable youth I was. What my father prized more than his vacation, breakfast, time or money… was people. It left me wide-eyed and open mouthed as though I’d just observed a magician pulling a rabbit from a black hat.

And just like all great magic, it planted a seed of intrigue in my heart. “Wouldn’t it be great if one day you could help the Deaf?”

Eleven years later, I became an audiologist.

Daily Challenge

We all need a little kindness sometimes. The remarkable thing about when we extend this magical act of humanity is that it often comes back to us like a boomerang, benefitting our life more than we ever could imagine when releasing it. Watch this five minute clip, Kindness Boomerang, to see the remarkable ripple effect that can follow one simple act. Afterwards, pick one way you will show kindness today. If you’re seeking inspiration, check out the following 101 easy ideas for random acts of kindness. Go ahead, throw it out there— then let the magic happen as it all comes back to you.

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

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[jbox title="About the Author:" border="5" radius="15"] Megan is a Doctor of Audiology, Certified 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]

Groundhog Day - Day 19

Day 19 - Intellectual

Happy Groundhog Day!

Today is the day folklore says the groundhog will emerge from his burrow to tell us if spring will come early or if six more weeks of winter await. Based on this day that the 1993 film, Groundhog Day, was made. This comedy (one of my brother-in-law's all time favorites) follows Bill Murray, a weatherman, as he finds himself living the same day over and over again. If you haven’t had the pleasure of seeing it or simply want to enjoy it again, watch this short clip of Bill Murray waking to realize he’s doing and experiencing the same activities and interactions as he did the day before.

[embed]https://www.youtube.com/watch?v=hQCG2AwzTxA[/embed]

Do you ever have a similar experience where you feel like you’re going crazy doing the same thing day in and day out? Groundhog Day is cute and comical but a valuable wellness principle lies within.

Every day we complete countless repetitive activities which make up “our routine”. Think about your morning alone. I almost always follow the same pattern: in waking, showering, dressing and getting out the door to work.

Our brain hardwires these repetitive actions and our body obeys. Ever arrive at work only to wonder how you got there? By car, train, foot or bus— if you travel the same route regularly, your brain becomes bored and devotes little attention or thought into the step-by-step actions needed for your arrival. This is why you may sometimes turn on the wrong street or drive to the wrong store, simply out of habit. Your brain registers this regularity and almost robotically completes the action for you.

So what happens to our brain when it’s not bored? Did you know that when novelty is introduced into your day, you have an actual physiological response to this newness? There is a place in our midbrain called substantial nigra/ventral segmental area… or for us mere mortals, the “novelty center”. This center is also closely linked to areas of the brain responsible for memory and learning. In a study called the “oddball experiment”, researchers used fMRI to monitor brain responses when random introductions of new images were presented in a stream of the same photos.

Results of this experiment showed that the brain does indeed respond to novelty.  In the presence of new stimuli, the brain releases dopamine— a feel good neurotransmitter. Dopamine is often referred to as the “reward chemical”. However, more recent research suggests it actually causes the mind to to seek rewards rather than being a reward itself. This means as dopamine is released, you receive an increase in motivation to explore and experience more. Simultaneously,  learning and memory centers are engaged that enhance our abilities to complete these tasks. In the study, the more novel the image, the greater the reaction was observed within the brain.

As humans we crave novelty. We were created this way.

Yet, most days we are engaged in “run of the mill” activities, never questioning what a mix-up might do for our mental wellness.

Well, not today. Today is Groundhog Day and in honor of a Hollywood classic, we are going to disrupt the boring replay of the same old day.  So get excited (your brain will too!) and try one of the following simple inclusions to break up the daily déjà vu:

- Wake up 15 minutes earlier to take a walk before the world awakes. New sounds, smells and people are out and about at different times during the day— all just waiting to introduce themselves to you.

- Use your lunch time for something beyond lunch. I’m not condoning skipping a meal but why don’t you try going somewhere new, meeting a friend for a bite or shopping at some local stores along the way.

- During a break today when you’d typically reach for Facebook, Pinterest or Instagram— do something different. Do a crossword, take a crack at a Rubik’s cube or look into learning a new skill you’ve always wanted to try.

- If you usually decompress at the end of your day by absent-mindedly turning on the T.V., try tuning into music instead. Or better yet, find a card or board game you can play with your family to help laugh away the cares of the day.

- Talk to someone you normally don’t interact with during your day. Expand your world to let in people beyond those similar to yourself. Not only does this introduce novelty but you’ll likely discover new friends in the process.

Daily Challenge

Talk through your “typical day” with a best friend, significant other or family member. Discuss ways you might mix-up the monotony. Make a conscious choice to add, change or alter a part of your day. It doesn’t matter if you’re brushing your teeth with the opposite hand, taking a different drive into the office or adding in a lunchtime stroll to absorb some mid-day sun… your brain tingles with anticipation of all the possibilities that await!

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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]

Fit the Fun Way - Day 18

Day 18 - Physical

Every once in awhile I get this overwhelming desire to change it up, break the mold and do something different. Today is that day!

As you think on health and wellness, it’s impossible to forget fitness. This is why (along with the other wonderful social, emotional and spiritual benefits) I’ve included yoga, walking and planking into our wellness work so far. These are some of my favorite go-to’s for getting and staying in shape. Even so, every once in awhile, I feel that desire to defy the norm. So if doing the above or hitting the gym is leaving you in a workout rut, check out these 12 unusual and inspiring ways to ignite your fitness fire.

1. Kickboxing 

   Ever dreamed of being a spy or kicking some serious butt in a fight? No? Just me then. This is my kind of workout; high-intensity and high-impact with a high-likelihood of releasing pent-up tension from the work week. Jabs and kicks offer more than just cardio work. Expect to improve your balance, flexibility, endurance, coordination and strength. Many participants also report mental benefits, such as increased self-discipline and self-confidence.

2. Indoor Surf Classes

   No beach, bathing suit or sunblock required. Work your core and build balance while making moves on an elevated board. Real surfing movements are mixed with bursts of cardio to burn fat. A 140 lb woman will torch about 500 calories in just one class. Never been near a surfboard before? No problem. Classes, such as those offered by Surfset Fitness, have boards adjustable by level from beginner to advanced. So if you’re looking for a super hip way to avoid hitting the gym, hang ten here as you surf your way to a longer, leaner bod.

3. Aerial Silks 

   Don’t let title or intimidation deter you from attending this class. I almost did, myself, about 6 months ago when I was asked to go. This is a unique experience where different movements are made while hanging from heavy-duty silk fabric attached to the ceilings. Imagine a combination of dancing and gymnastics while flying. Trust me, I’m far from either dancer or acrobat but I left a beginner class feeling nothing but pure pleasure. This one is a can’t miss!

4. Zumba

   Ever since hitting the scene in 2011, this fitness class has taken the dance/exercise scene by storm. It is now the #1 ranked “dancercise” class, busting moves and calories across the country. A combination of Latin, Creole and African dance traditions put to today’s top tunes, this one is filled with laughter and fun for all ages and fitnesss levels.

5. Ultimate Frisbee 

   If you thought the frisbee was only for playtime with your pup, think again. “Ultimate” is an intense, fast-paced game that keeps you running, catching and throwing a frisbee across the length of a soccer field. Incite your competitive edge while working as a team to score as many points as possible. A 150 lb person will burn about 571 calories in just an hour of this “good time game”.

6. Trampoline Park 

   These places are popping up everywhere but they’re more than just a good time for your kids. Many offer fitness classes for adults only. You may be smiling while bouncing around but don’t underestimate the physical demands of this exercise or you’re in for a sweaty surprise. A combination of plyometrics, cardio and strength training, what may appear to be child’s-play can actually melt away up to 1,000 calories in a 60-minute class!

7. Barre Class 

   Who has a better body than a ballerina? Barre classes incorporate yoga, pilates, weight training and of course… ballet. A full body workout with extra focus on your lower half to get those coveted dancer’s legs. Don’t let the delicacy of the word “ballet” fool you, this exercise is nothing shy of hard-core. I’d been doing hot yoga consistently and was feeling pretty confident regarding my fitness level when my cousin invited me to attend a local class with her. Fast-paced cardio work accompanied by intense strength training left me leaving with noodle legs and newfound respect for ballerinas.

8. Kangoo Jump Shoes 

   I just couldn’t resist including these as possibly the most unusual (and perhaps most fun) way to get fit. Sure you may look a little goofy but who cares when you’re having a blast being a kangaroo? These funny-looking shoes add gravitational force to your body and double the resistance of aerobic activities while wearing them. Originally designed to reduce stress on runner’s joints, these shoes are infiltrating free time and fitness classes as you bounce your body towards better health.

9. Indoor Rock Climbing

   You don’t need to live near mountains or invest in expensive gear to experience the thrill of rock climbing. Indoor climbing centers are popular and provide all necessary equipment for rent. This anaerobic exercise builds both strength and balance as you burn up to 800 calories an hour. Arms are pulling, legs are pushing and your core is constantly activated as you work from rock to rock. I rarely get that next day oh-so-satisfying soreness as much as when I spend a couple hours climbing my way to the top.

10. Hula Hooping 

    The 50’s just called and they want their hoola hoop back! Too bad you’re gonna be using it to burn calories galore. Swivel those hips to work your waist, hips, butt, thighs, lower back and abs. This kid’s craze promises hours of hula hooping fun. Just make sure you look into a heavier metal hula hoop as opposed to the one you may find at the dollar store— they’re too light and small to maximize all of the above health benefits.

11. Play a Musical Instrument

    Here’s a fun fact: More calories are burned while playing the violin for an hour than in walking around a track at a moderate pace for the same amount of time. Perhaps you like to jam out drum-style? Due to the dynamic upper and lower body movements, a person who weighs 185 lbs will burn 252 calories in one drum session. This just goes to show whether you feel you’re athletic or not, we all can find more creative ways to get active.

12. Rollerblading

    If you’ve tried running and can’t take the impact on the joints, try a cardio alternative with rollerblading. Cruising around town on these will work your lower half and build some serious leg strength. Besides, if you ever engaged in this activity as a kid (like I did), you’ll likely get a mental and emotional boost by throwing it back to this childhood joy. Seemingly more fun than fitness, you’ll still burn on average over 400 calories zipping around for an hour on these wheeled wonders.

Daily Challenge

He likes heavy-lifting, she likes spin class— sometimes it can be hard to get on the same workout page with your partner. If you and your significant other don’t typically sweat together, you’re missing out on quality couple time. Plus if you’ve made fitness goals, you’re more likely to reach them— 94% more likely according to one study— when your sweetie is involved. Also, the thrill of trying something new is shown to bring couples closer. So sit down together and select one of the above (or pick your own) to try together this week. The more fun the fitness, the greater the pleasure payout and the sooner you’ll return for another sweaty session. So bust out of the norm and enjoy an unusual way to work your form!

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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]