Healing Foods

What are the healing foods?  People always ask me, "What should I eat?"

There is no blanket answer for everyone, we are all different and so we have to eat according to what works for us.  There are however some good general rules.

1. Drink lots of pure water.

2. Eat lots of vegetables raw or cooked.

3. Dairy needs to go.

4. Animal protein is good!  BUT, the source of the protein is important, factory farmed animal meat is not on the list.  Buy locally produced, responsibly raised meats and eat them less frequently.

5. Fruit in season and go for the low glycemic fruit as often as possible.

6. Refined sugar and flour is out.

7. Naturally fermented food should be consumed daily. Probiotic capsules can be used as well.

These are some general guidelines, a good place to start. But from this list I want to briefly discuss what kind of meat to eat if you are not a vegan or vegetarian.

If you don't know what factory farming is all about, please do some research on this subject.  In a nutshell in the US we raise chicken, cattle and pigs in conditions that are dirty and inhumane.  Even the workers in these facilities are often underpaid and poorly treated.  I understand about people who are vegans or vegetarians and support you following these dietary decisions.  But for those of us who want to eat meat occasionally or even daily,  I believe it is important not to support factory farmed animals. Factory farming is also called CAFO or Concentrated Animal Feeding Operation, the name itself is telling.

I never tell people what to eat, it is up to every individual to figure out what works for them. This is why I encourage you to try a one or two week elimination diet* and then add foods in one at a time to see how you feel with each addition.  But when it comes to chicken, veal, pork and beef, please be mindful of what happened to that animal before it ended up on your plate.

* Elimination diet * Look at Dr. Mark Hyman  for more information, he has books,  a  website and a blog.

Visualize

While I like to think I am living in the moment, I also like to take some time to plan for the future.
2013 has been a great year for me and I plan on 2014 being even better!  What plans have you made?  What is working and what is not working well for you?
Wanting your life to be different in some way and making the changes necessary for that to occur  are often  two different things.  We frequently end up doing the same thing and expecting a different result, and endless cycle.
One way I like to encourage change is to use visualization.  Imagine with every thread of your being what you want for yourself in the future. What is it you really want, how will it feel when you have it, how will you know you have achieved that goal.  I love the white board for visualization but anything that works for you is great, even a note pad to journal about your goal.  Try to associate your goal with all  five of your senses so you know what it will look, feel, smell, taste and sound like. Make it as real as possible in your mind and review it daily and imagine being in that place. 
The last thing you need to do during this beginning planning stage is to create a  time for this goal to be reached.  Keep that in mind so that your goal is something realistic and attainable.
Looking back on 2013 can be a great learning experience and a fantastic way to create goals  for 2014.
What do you want to do next year? Now is the time to imagine what you want so that next year is even better than this year.

Tips to get clear on your goal:
1. White board - have this where you can see it every day
2.  journaling - every night or every morning 
3.  mind mapping - there is an app for that!
4.  use pictures from magazines or the internet to create a picture of your goal
5.  take a specific amount of time every day to review and refine the goal and plan of action

How to Reach Your Health Goals

Got Health Goals?

Get Them Out of Your Head and INTO Your Life!

The difference between reaching your goals and thinking about them is the action step in between.

Living a healthy life is not rocket science, mostly it is just common sense and paying attention to your body to see what seems to be working and what is not working.

So here is a blue print for you to help guide you on your way to meet your personal health goal:

1.     Write down your health goal. (remember get it out of your head)

2.     Break that goal down to 1 month, 3 months and 6 month goals.(use what ever timeline seems appropriate for your goals)

3.     Write down 3 action steps that will help you achieve that goal.

Now here is the hard part…

4.     Pick a day to start.(This is the getting into your life part)

5.     Use any kind of journal system you like to keep track of your success.  If you can see what you have done every day it will be a motivating factor. (This is very effective)

 6. Re-evaluate your goals and action steps to make sure they are working for you, make adjustments when necessary.

Anyone can do this, keeping your goals realistic is the key.  Remember the important things are to have a goal and make sure you complete at least one action step a day. The main thing is to stop thinking and start doing. 
The sad thing that I hear is that many people wait until they have a health event, like a heart attack to make the changes they always knew they needed to make. So what are you waiting for? Start achieving your personal health goals today.

Wishing you good health,

Laurie

What Is Your Health Care Plan?

Every day I speak with people about health, longevity and how to live a vibrant, fulfilling life. Most people have an opinion about how to achieve such a goal, but often they get distracted along the way.

What do our doctors offer us in the way of building our immune systems and staying healthy? Not much. Don’t get me wrong. If I break my leg or have some kind of emergency, our medical system excels. There is no better care on the planet. But, when was the last time you went to your physician when you were well and asked them, “What can I do every day to be healthier and live longer?”  I am sure if you did that your doctor would have an answer, but this is not how our system works. Most doctors are very busy managing our “illnesses.” This is where a good Health Coach can help.


I believe that what we do every day is critical. By making healthy choices on a consistent basis, we can change our condition from the inside out. It will not happen overnight, but good results are guaranteed. By the way, it is NEVER too late to start.

Here is my Top 10 List of Things to Boost Your Immune System.

1. Sleep 6 to 8 hours (no kidding).
2. Make a note of what you are grateful for in your life. Start a journal and make sure you read it and/or add to it daily. Try doing this when you wake up and before you go to sleep.
3. Drink water; buy a filter bottle from Camelbak or any other company that makes them. This will allow you to drink delicious tasting water from any tap and not add plastic water bottles to our garbage dumps.
4. Meditate. There are so many kinds of meditation, something for everyone. Clear your mind and refresh every day and you will be amazed at what you can achieve.
5. EXERCISE. Yes, I am assuming you know this, but really use it or lose; it’s a fact. The less you do, the less you will be able to do. Start the day with a gentle stretching session and add some form of exercise. Walk, run, practice yoga, do Pilates, lift free weights, play golf or tennis or something, and do it 5 times per week.
6. Keep your teeth and gums healthy; remove soda and sugary drinks from your diet as an easy start. Children should avoid soda except for special occasions.
7. Take time to do something you enjoy as often as you can. Self-care is not selfish; it helps you stay in your best condition so that you can do all the things you want and are all the things you want for those around you.
8. Remove toxins from your home. It has been reported recently that the toxins we have within our homes is greater than what we are exposed to outside our home. The good news is that there are easy ways to change this.
9. Eat as much non-processed foods as possible. Increase your intake of healthy food by making good choices at every meal. Make the focus of your meal greens, salads, beans, vegetables, and grains, like quinoa. Before you know it, you won’t miss the processed stuff at all.
10. Love your body however it looks and feels. It’s a good place to start. You may want to look and feel different, but loving yourself from the inside out is the first step.

You may not be shocked to see what is on the list, but consider writing all ten items down and rank yourself every day on a scale of one to ten, ten being the best, and see how well you incorporate these ten simple things into your life. The more consistently you score the high numbers, the better you will do slowly building your immune system. Deepak Chopra says, “We transform the world by first transforming ourselves.” These ten steps are a great place to start.

So I was wondering, “What is your health care plan?” I would love to hear from you about your health care plan and how you do with the top 10 list of immune boosters. Check my FB page for daily health tips and my website for helpful recipes.

How to Care for Your Parents With Compassion

It is no surprise that many of us are caring for our children or grandchildren and our parents simultaneously. This is often quite a complicated situation to be in, and there is no instruction manual. 

I have had the honor of caring for my elderly parents who are now deceased, and now I am witnessing my husband and his three siblings going through the same process.  

I am sympathetic to both parties: the parents who desperately want their independence and the children who are worried sick. Here are some guidelines to help smooth over the speed bumps along the way to a happy and safe compromise for all parties.

1. All parties have valid concerns and opinions.
2. The parents should consider their safety and wellbeing first and foremost. Asking for help is not a bad thing; rather, asking for help is important at all ages and shows strength, mental clarity and good judgment, not weakness. 
3. The children, who are worried, may think they see the big picture more clearly than the parents. I noticed that as my parents aged their world became much smaller. The children may feel like they are moving in slow motion, but it is important to deal with one concern at a time. If walking and taking care of one’s basic needs is the issue, then temporarily hold off discussing the driving issue.
4. Most of all be caring and loving when having family discussions. Try an exercise in roll reversal to be more sensitive to the other person’s view. A good compromise might enable both parties to feel like winners.

Again, it was an honor to be able to help take care of my parents when they needed me. It was an important time in their life. Although their bodies were weak, they had the same desires and needs as I did. Their fight for independence was a critical factor that really kept them going. Be patient and calm; take a time-out for yourself as often as possible to clear your head and replenish your energy. Our parents need us and often find it hard to acknowledge. Remember, we may be in the same position some day, and it is good to think about how we want it to play out for ourselves. Shower them with love and hopefully they will allow you to help in a way that makes you both feel happy and safe.


To your good health,

Laurie

The Boys Are Coming Home For Thanksgiving

It is Thanksgiving this week and I have been under the radar since June.  
Even though it will be a busy week with the holiday, work and the boys coming home, I just had to start my blog up again.   I want to thank all of you who encourage me to keep blogging, posting, writing articles, speaking in the community and learning new things, I truly appreciate your support.  Sometimes I think it would be nice to be less busy, but then I think about my mission, my passion or Dharma, and then I just keep going.  I want to help as many people learn how to live longer, happier more vital lives. Since June  I have been busy learning new things to teach my clients, friends and family. So stay tuned, there is more to come.  I will be blogging every week or two and sharing lots of new juicy tidbits with you all.

To each and every one of you, whether you are coming or going for Thanksgiving, be safe, be happy and most of all take a minute to appreciate all that you have in your life.
To your good health,

Laurie Samuels, RDH, CHC
www.bellahealthyliving.com

Day after day of gloomy weather and it seems like winter will go on forever. Then all of a sudden Memorial Day weekend is here, not quite summer, but so close you can feel it in your bones.  You also get the feeling of summer when you see farmers markets and farm stands opening up.

     Cookies, Milk and a Bedtime Story; OR Confessions of a Health Coach

Three weeks ago my husband and I spent the weekend at a B&B in Milford, Pa.

We love traveling, meeting new people, seeing unique places and eating in great restaurants.

I know that as a Health Coach, people have the perception that I maintain a perfect diet, but this is not always the case. 

At this B&B milk, cookies and a bedtime story were included with the turn down service.

Sweet!  Short bread cookies dipped in dark chocolate and tea; I ate and enjoyed. It was decadent, delicious and there was no guilt. 

Before we left on Sunday, we bought a big loaf of whole grain artisan bread for my husband to freeze and enjoy at home. By Monday most of that fragrant, dense and delicious bread was gone, too.

Now, here is the clincher, just before I left work Monday night, I decided I was having pizza and garlic rolls for dinner. This is a blog post, not a book, so I can’t tell you all the reasons for this decision, but I can tell you I enjoyed that meal.  Imagine the yummy garlic rolls dripping in fragrant olive oil, covered with chunks of fresh garlic accompanied by piping hot Brooklyn pie topped with fresh mozzarella and basil leaves. It was mouth watering and delicious as I had expected.

Two hours later I hit the wall. I was bloated, restless, miserable and I suddenly remembered WHY I eat the way I do.  I eat the way I do because it makes me feel great. I appreciate the positive shift in energy a good meal provides and I don’t miss the bloating, gas, lack of energy and the other unappealing symptoms associated with those meals. 
To be honest there are foods that I desire from time to time, usually I remember the WHY long before the food gets on the fork.  For example, when I was a kid I loved cheese cake.  I would never eat cheese cake now, it quite literally makes me sick, but with some foods it's just not that obvious.

I am happily back to my ‘geeky’ self.  Last night I  made kale chips  and could not wait for them to come out of the dehydrator this morning.  I love crafting great salads and in some circles I am known as the ‘Salad Queen.’  I consider that a huge complement.

I enjoyed this slight  detour from my normal routine. It was a helpful reminder about how badly I felt before I changed my diet. 

I am back to enjoying kale chips, raw nuts, crazy salads,  green juice and feeling the vital force associated with those foods.  I feel lighter, satisfied and energized and I won’t be dreaming of pizza and garlic knots anytime soon!

Now if I could just get back on the treadmill……………

Set Your Intention and Go!

The universe works in mysterious ways.......well not really!  The universe is really within us all and if you set your intention, or set your goal, I know for sure you can meet any challenge.

2011 is nearly over and I have a list of things I want to accomplish in 2012, what about you? Is there something you really want to accomplish, do you ever feel discouraged?

Many people that I speak with say that they know what to do to  reach their goal, loose weight or get fit, but something is keeping them from reaching their goal and they move from the cookie diet to the  no fat diet, etc. 
There is a huge disconnect between what we know and what we do. So how do we bridge the gap? 
Set your goal and map out a plan, think of the 'why'  that drives you, take actions steps daily and the most difficult thing of all, ask for help.

What has happened in our society that makes us all so independent? Why is it so difficult to ask for help? John Dunne wrote the words, "No man is an island," but I think  that is what we have become.  Modern technology is fantastic, but in some ways isolating.

Make 2012 your year to connect with others, ask for help if you need to, it does not make you weaker or less of a person.  In fact I think it makes you stronger and smarter for recognizing the fact that you might have a weakness and another human being might be able to help or support you.

Imagine this, you are having difficulty solving a problem, someone close to you is good at this particular issue or you have to seek out someone that can help you.  You then ask for help to solve the problem or support you in some way and a bond is formed, two become stronger than one. Each person in the equation gain something.  Giving is a gift and so is receiving!

Imagine what 2012 can look like for you, and remember a few key things to make that happen; Set your goals, take action daily, do something different to get something different and ask for help if necessary.

From my heart to yours, I wish you all the best year ever and remember, "Don't dream your life, live your dream."

Laurie

What's a Jicama?

Did you ever notice that you buy the same food every time you go to the food store? Many people do the same thing as you because it is what we know and are comfortable with.  There are two ways to beat this habit and try new foods.  #1. Every week when you go to the store ask the produce manager to help you find a fruit or vegetable that is new.  He or she should even be able to give you some cooking tips, too. Or #2. Before you go to the food store bring a recipe with one or two new ingredients  and make sure to buy them so you can make this new recipe during the week.
Jicama is a sweet and crunchy root vegetable grown in South America.  It can be used in salads and salsas or as a crudite for dipping.

Celery root is also showing up in the food store now and it is great in soups. I love it's creamy texture and subtle celery flavor.

Daikon Radish is another favorite of mine.  It is a long white radish that looks like a white carrot on steroids.  It has a mild radish flavor and is great in miso soup, salads and a treat when pickled.


The list is endless so next time you are at a food market or in the produce section of your food store, look around and see if you can find something you have never tried before. Let me know what you discover, I look forward to your feedback.  If you can't respond below, e mail me at bellahealthyliving@gmail.com.
To your good health,
Laurie

Harmony, Harmony, Harmony................

Harmony, what does that mean to you? This past Labor day weekend we were in Nashville, at the National Folk Festival and the experience has caused me to think about the many meanings of harmony.
Music comes to mind first, after all it was a music festival.   Harmony of the musical kind included bands, dancing, singing and instrumental harmonies but truly it was so much more than that.  What does harmony mean to you?

When You Can Get a 'Do Over?'

Yesterday there was an earthquake from Virginia to New York.  Everyone has a story, but somehow I missed it. No story, no shaking desk, rumbling ground, swinging lamp or leaving work early.  In fact I heard it first from a patient who told me she was about to go to the bathroom before she left her house and her toilet was shaking! TMI, don't you think?

WALK WITH ME

            Walk With Me..........


Walk With Me is an idea I got from one of my clients. It was a beautiful day and I was checking in with her to see if she had gone for a walk yet.  "I have my sneakers on," she said.

KRAFT: PROFITS VS HEALTHY FOOD

This morning I heard a report that Kraft is planning on splitting their company into two separate companies.  One company will be the ' Global Snacking platform' and the other a 'The North American grocery business.'

I was driving to work and I was only half listening to the report when I heard the words, " The business would have a strong presence in the fast-growing and high-margin instant consumption channel."   What exactly is the "instant consumption channel?"  I had no idea and it bothered me all day. If you don't know either,  keep reading.............

SELF CARE, What Is It and Why Is It So Important?

ARE YOU WORKING TOO MUCH?

Are online, on the phone or on your I Pad ALL THE TIME?  Is it time to unplug and relax?  Do you  remember what the word relax means?  Well if you answered yes to the first two questions and No to the last you should definitely read the rest of this blog before it is too late.

How is a Beach Ball Like a Beer Belly?

If you have an Apple computer you may recognize this picture.  It is the spinning beach ball of death.
Mine appeared with increased frequency late last summer and by October I was at the Apple store buying an external hard drive to back up my data. This past week my computer sent me some messages of doom and gloom and then crash boom..............

Find the Food that is Fresh, Local and In Season, Here's How

This beautiful bounty was from my CSA last summer, yum!

July 1st is a wonderful time for farmers across most of the country.  They are busy producing the amazing food most of us dream about in winter.  Seriously,  is it better buying a tomato from a farm or farmers market in summer, or from the food store in the winter?  If you did not hesitate answering that question with the first choice, read on.

Anything This Pretty has to Taste Good Even if it's GREEN!

A mixture of GREENS from my CSA                                                                                                                                                              It could be that there is something inherently wrong with me, but when I look at the picture above, I start to salivate! Ha! It looks delicious.  People are always telling me that it is expensive to eat healthy food and I disagree. If you keep a few simple ingredients on hand you can make delicious food with a couple of fresh veggies, a grain and perhaps some beans.  Sound too good to be true?  I think not.

Garbanzo Beans in the Food Store

GOOD GARBANZO BEANS in the food store are hard to find but worth the search! I know this seems like a silly blog, but I was out of chic peas, garbanzo beans and did not want to go far to buy them.  I know they have some healthy items at most food stores and the one near me is no exception.  The thing is the REALLY HEALTHY stuff is so damn hard to find.