10 of 40 Day 19

Love, Friendship & Your Gifts Uncovered for the World

Dr. Dean Ornish http://deanornish.com respected physician, researcher and writer has done the work.  He has proven the steps to a long healthy life.  Food, Exercise, Meditation and Community.  

For today, I want to talk about community.  Do you have someone you love in your life? Friendships that fill your life?  According to Dr. Ornish it is necessary to have people in our lives that we connect to.  Along with that he states in his Ted Talk https://www.ted.com/talks/dean_ornish_on_healing that Intimacy IS Healing.  Sexual/Erotic, Friendship/Family, Altruism/Compassion, Service, Meditation, Forgiveness, Community/Support Groups.  With each of these things in our life we live longer happier lives.  Without them, the evidence shows a shorter life expectancy.  

To further this idea, in his book "How to Live a Good Life" author Jonathan Fields www.goodlifeproject.com talks about buckets.  You need to have three buckets "Vitality" "Connection" & "Contribution".  He states that one bucket cannot overflow without the other buckets filling as well.  Vitality in our health both physical and mental, Connection with others along with faith and Contribution, how you bring your gifts to the world.  

Vitality is the idea that you must feel good in order to be happy.  It makes sense, if our bodies ache or we have pain we are not our best self.  This would also include being grateful and having a sense of meaning in life. Connection is about our connection to others, God, Spirit and everything around us.  I would include pets.  For me, seeing my dogs sweet face makes me smile, not only on the outside but inside as well. She fills me daily. Contribution is about sharing yourself with your community and beyond. 

Is your vitality bucket full? Do you feel good, exercise, eat right, take care of your mind and your body?

How about your Connection Bucket? Do you have people you care for in life that you can lean on and that can lean on you? Do you feel spiritually fulfilled?

And your Contribution Bucket...Are you making a difference in the life of another by using your talents and gifts?

If you are like me, you know which buckets need care and filling.  And you most likely have an idea how to do it.  For me, I am using the lessons in "How to Live a Good Life" to enhance my efforts. 

I believe being well rounded lifts me up and when that happens I am able to lift others. 

“A good life is made of a series of good days, starting with today.””

— Annie Dillard

My blog is always centered around food, mind, body and spirit.  Why is that? Because, I am a Life Coach and my job is to consider the whole person.  We are not one thing but a sum of all of our parts.  Eating healthy, exercise, love and community all affect our bodies.  And our healthy body makes us a happier person.  A person able to participate in the world around us.  Our healthy body is directly related to our healthy brain.  And our brain is enhanced by our good food, exercise, community, love choices.  It is a circle.  A circle of behavior.  I understand if you are lacking in one of these areas it will not be easy to make the necessary changes,  but....isn't the bigger picture worth the effort?  At times the big picture is scary.  That is why it is best to break down changes to smaller pieces and live in the present moment.  You cannot change the past or predict the future.  So step into this space, right now - Living a Strong, Living a Connected, Living a Loved, Living a Happy Life for yourself and the people/animals that love you and you love most.

Wishing you Grace, Peace & Healthy Living, 

Lorraine

10 of 40 Day 18

I am reading the book "The Artist's Way" by Julia Cameron.  As a part of this reader participation self help book over the course of 12 weeks you are suppose to write three morning pages every day when you get up and go on a artistic date alone once a week.  It is interesting.  The three morning pages truly do clear your mind.  Almost like a writing meditation.  They are messy and disorganized but they are meant to release your brain from the many thoughts that enter it as you wake up.  You write things like take the dog to the groomer, pick up dry cleaning and I am excited to get my hair done today. It's amazing what just putting down your thoughts whether they be listing your daily activities or excitement about something that is happening or frustration over an event can free your mind.  

“Each of us has an inner dream that we can unfold if we will just have the courage to admit what it is. And the faith to trust our own admission. The admitting is often very difficult.
”

— Julia Cameron

The artistic date is interesting as well.  You go somewhere to excite and fill your mind and fill your "artistic tank" each week. Even more compelling is you have to do it alone.  Just you and your creative mind are on the journey. As I planned out this weeks journey I was excited. There are many places and things I want to see over this 12 week exploration into my artistic self in Georgia, New York and California and I am ready and appreciative for the push.  By week 12, I may be weary of these dates or I may be more motivated to discover the world through the eyes of my creative soul.  I am certain future blogs will be sharing my adventures with you.  What are your plans for adventure this summer and are you willing to take the leap and experience them?

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 17

Balance

I've come to almost dislike the word.  Are any of us balanced? It is difficult to find the line between work, family, friends, activities, exercise and self help (meditation, mindfulness, on-line classes and reading to name a few).

So...how do you do it?

My short answer is "I don't know" Maybe it is taking a moment to truly consider what you want. You may spend more time at work but if  you like to be there and you receive satisfaction from it, in the end it is good.  Or during this season of your life you are searching for answers and that comes with spending more time with self help.  Or possibly you are spending multiple nights a week and every weekend at the soccer or football or baseball fields with your kids. This time may seem out of balance, but if you are connecting with others and loving the opportunity to watch your kids - then even though it is out of balance it is only for this brief time in your life and you know that you will look back and be pleased you were there.  As you flow in and out of the seasons in your life maybe that's where balance comes from, a bigger picture. A overall balanced life.  

But... what if you are out of balance for the wrong reasons.  Do you spend more time at work because you don't want to go home? Or because you are forced to stay at work and hate what you are doing? Have you become obsessed with your body image and can't seem to stop counting calories and working out.  Or are you the team parent, classroom parent, on the board of your community, coach of the soccer team and boy/girl scout leader.  In that case it may be time to regroup and rethink your balance.  Taking time to adjust - It just maybe time to change your career or eat an ice cream sandwich without guilt and allow someone else to take the lead in one or more of your children's activities.  

“No person, no place, and no thing has any power over us, for ‘we’ are the only thinkers in our mind. When we create peace and harmony and balance in our minds, we will find it in our lives.
”

— Louise L. Hay

Take a moment to reflect on your day, week, month, year.  2017 is just about half way over.  

What have you accomplished that you     wanted to do this year?

What do you want to do next and               how do you get there?

Do you need to let go of some things in order to find harmony throughout your life?

Do  you need to balance out your life to have everything you long for, or are you already there and just need to give thanks?

Reflection doesn't only need to be on December 31/January 1. Considering where you are going and finding your way on a new path can happen at any time.  As a life coach my job is to help people discover their True North.  Look at the compass - what direction are you heading in? Is it time to turn a 1/4 to the left, right or completely around? If so, what is your goal? Start today. Make a plan and begin the process. Develop SMART goals that are:  

S=Specific    M=Measured    A= Achievable    R= Realistic  T= Time Sensitive. 

Time is a funny thing, it goes by quickly - don't let your True North pass you by.

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 16

What is your inner critic saying to you?  Not your intuition or your inner voice but your inner critic.  The voice that tells you "you can't". Stop for a moment and think about yourself, what is the chatter in your head expressing? Say the words out loud.  Do these words hurt? Would you ever say the things you say about yourself about someone else? Or do you reserve your worst thoughts only for you? Take a moment and pay attention to the voice inside you, write down what you're hearing. Have you ever really confronted your inner critic? What does it look like, what does it sound like? Is it your voice or someone else speaking? Are there times when your inner critic helps you to propel forward?

As you contemplate all of the feelings that arise consider this... it is only background noise, you are in control and you can give yourself compassion and grace.  You are worthy and good and kind and loving. Close your eyes and breath deeply - feel the breath as it fills your body and then releases.  Recognize what is true from your critic and what is false. Then allow yourself room to rest.  Rest in the knowledge that this critic is harsh and does not express who you truly are. Use meditation or yoga or journalling, exercise, form good eating habits, spend time in community and time with friends and family to break the bonds of the inner critic.  This is the time, the time to change the dialog, to love yourself and connect with the energy within that is creating a positive expression of you. 

““We dedicate most of the time worrying about our deficiencies and self-criticism instead of concentrating on our goals and believing in our destination”
― Sunday Adelaja”

This is the time to also think about how you treat and judge others, think about what their inner critic is saying to them.  Can you find compassion for them? Can you understand their struggles? Can you take a breath for them and open yourself up to allow them grace? Giving Compassion, Peace & Grace to yourself and Giving Compassion, Peace & Grace to others can bring us together. And together we can make a difference - a difference in our lives, the lives of others, the life of our community and our world.  

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 15

I recently started reading a wonderful blog Be More with Less. I have been enjoying the writer, Courtney's  insights and just by happenstance she released a blog called "Forest Bathing: 5 simple ways to stress less and smile more." If I am being honest, I really dislike naming things like Forest Bathing.  It just seems like something else we are trying to attach a catchy name to.   However, I do like the principle.  The idea of walking on a trail in the woods, park or just your backyard is a beautiful way to reconnect to yourself and nature.  Although, I am not a fan of bugs and snakes so I may not be as relax and mindful as I could be.  

“There is pleasure in the pathless woods, there is rapture in the lonely shore, there is society where none intrudes, by the deep sea, and music in its roar; I love not Man the less, but Nature more.

”

— Lord Byron

It is special when we take a moment to truly absorb and appreciate a place in time. Drinking it in.  It can happen anywhere, but there are a few places I think bring home the beauty of our planet more than others.  My number one is the beach.  Watching the water come in and out, knowing that the tide is determining so much more than whether we have to move our chair back, seeing the life-force under every wave, it is truly magnificent. Maybe, I'll call it "Wave Trance"  A close second is the sunset.  As the clouds part and the sun makes it's finally appearance of the day you can lose yourself in the awe inspiring beauty (especially if you're at the beach or at the lake). Nature in all it's forms, from the trees, to the plants and the animals that run and play can be breathtaking.  Have you ever quietly watched a deer, as they gracefully move about, smiled as you watched chipmunks romp around or been fascinated watching a hummingbird take a drink of sugary nectar? 

So, I may not call it "Forest Bathing" but I am in agreement with Courtney from Be More with Less every chance you get take a mindful moment and enjoy the trees. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 14

Meditation

It's not just for hippies any more.

Dan Harris ABC news anchor wrote a book 10% Happier after learning the benefits of meditation following a panic attack on air.  After his panic attack he was doing an investigation on spirituality which included Eckhart Tolle.  He was shocked to find that he connected with Eckhart Tolle's teachings and started his process of meditation.  

And he is in good company.  Here's a list of just a few people that meditate:

Oprah, Clint Eastwood, Jerry Seinfeld, Jennifer Lopez, Jennifer Anniston, Robin Roberts, George Stephanopoulus, Martin Scorsese, Soledad O'Brien, Rupert Murdock, Cynthia McFadden and Hugh Jackman.  

Meditation is a very personal practice and is not a one size fits all.  There are many different ways to meditate and I recommend you try as many as you can to find the right fit for you.  

One option is, Headspace.com which is a popular website/app for meditation. Headspace was founded by Andy Puddicombe and Rich Pierson. Andy was studying sports science when he decided to become a Buddhist monk.  After 10 years of traveling and being ordained at a Tibetan monastery in the Indian Himalayas, he returned to the UK and began teaching meditation and mindfulness. 

Headspace is guided meditation which starts off with a 10 day tutorial where you learn the ropes while meditating for 10 minutes.  You then can choose the types of guided meditation you would like to do and the length of time. 

Another great teacher is Charlie Knoles. He provides numerous classes on mindbodygreen.com that explain the many different types of meditation as you are guided through them.

And when all else fails look to Oprah.  Oprah and Deepak Chopra offer guided meditations at https://chopracentermeditation.com/?sso_code=eyJpdiI6Im1IdEpyVURaeUVJM08zNTBGTEpQTmc9PSIsInZhbHVlIjoiSGNUbExmSkQzbUw3TU1YY0xhRVRLa05tWWpYZVo0RlBUaWZ6YzBYbklcLzkxWUtTaUNWQ1RXWG44a1hxT2NSNiswRU1wc1wvOVdUQ2tnQko1R2lzWWJpRkJIeTJLcG9HZXVtc3pnUk81VTBWbz0iLCJtYWMiOiI1MzJkNWVmODBhNGUwYjNmM2IwZWJlYzY2NjQ3MmMyYzUwNTAwMTc5OGE1NDI0MzMyZTAxNzMzMzg1NjFjZTU3In0%3D

““If you just sit and observe, you will see how restless your mind is. If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there’s room to hear more subtle things - that’s when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before. It’s a discipline; you have to practice it.”
― Walter Isaacson, Steve Jobs”

So....give it a try.  You have nothing to loose but a great opportunity to expand your mind and feel better than you ever have before. And I promise, it will not cause you to start wearing Birkenstocks. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 13

Two years ago this past Friday, I had a heart attack. I am trying not to talk about it as much, because I recognized that I was starting to be defined by this moment.  And in truth it was just a moment.  A scary, life changing moment, but just a moment. It was an event, not who I am. However, while discussing the mind, I believe this event has a definite place. The recovery was as much mind as it was body.  It was a morning like any other morning, I was on the treadmill and everything seemed to be going wrong - my knee brace wasn't staying on properly, my music wouldn't work and I just didn't feel right.  I decided to stop which is something I never do - I always run through the discomfort, but this was different.  A number of things happened after, but I'll jump to being in the Emergency Room and told that in fact I had, had a heart attack.  The next day I was being wheeled into a room where the angiograms where done.  I was lucky! I only have one blocked artery. Stinting was not an option because of the location of the blockage and by that evening I was home. The next few weeks would prove to be more challenging then the day of the attack.  I have severe headaches which I believe came from the nitroglycerin used during the procedure, I was sad and confused about what to do next. I read what I could about preventing a future attack, changed my diet from vegetarian to whole food plant based/vegan and began cardiac rehab.  I can only say how thankful I am for cardiac rehab.  For whatever the reason, this was the beginning of my climb out of the rabbit hole.  I believe it was because you are gently thrust back into exercise, (I was terrified to get back on a treadmill or to do any other activity for that matter) you are with people that have had a similar or in many cases a worse scenario and you have a medical team monitoring you along the way.  Some days were better than others, but for the most part I was excited to go to rehab each day. 

“While in cardiac rehab someone actual had another heart attack, it was terrifying to watch but it also showed me how incredible the staff was as they jumped into action and saved this man.  We all took a few steps back that day, but it was a reminder to make good choices as well.”

When all was said and done, I came back to myself and in many ways back to a better self.  As said, I changed my diet, became more comfortable in the kitchen, started yoga, meditation, mindful thinking practices and mindpt, and I continued to run.

Overall, I believe that my bodies health is directly related to my mind.  It is imperative that we keep our minds strong, clear and that we care for them.  By constantly running around and not taking time for the present moment or just allowing thoughts to drift in and out we are over taxing our brains.  They need to rest and recharge and by doing so we can stay healthy, focused and present both for ourselves and the people around us. There is a deep connection between our body and our mind.  The science shows that depression and heart issues go hand in hand.  The question that has been brought up by many health care professionals is which comes first? The heart issue or the depression.  In the end, it doesn't matter. It is clear that we need to take care of both.  

With this in mind, I urge everyone to read the linked article below and to start a mindful practice.  I was tired for weeks before my heart attack it was a sign I was not paying attention to, amongst other clear signs that something was not right in both mind and body. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

https://www.ornish.com/zine/respond-early-heart-symptoms-heart-disease-rule-1-dont-ignore/?utm_content=buffer33c3b&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer

10 of 40 Day 12

Being Mindful

The word mindful is becoming more and more popular.  There are conversations on morning TV, articles in newspapers, there's even a magazine called "Mindful", but are we really making an effort to be mindful or is it just an interesting idea in a overwhelming world.  

Merriam-Webster Dictionary.com defines mindful as:

1:  bearing in mind :   aware     be mindful of how you use your power — Ayesha Grice

2:  inclined to be aware     a stirring and important book for all mindful Americans — New Republic

“Are you aware?”

Do you drive somewhere and when you arrive realize you have no memory of the drive, do you have a conversation with someone and can barely recall the details of what they said, do you walk out of church without the slightest clue what the sermon was about?

We tend to walk around the world today preoccupied.  Preoccupied with our phones, music, grocery list, work, and overall thoughts.  Even the things we are preoccupied with get pushed out of our minds for some other chatter.  

What do you do about it? Being mindful is not the same as meditation.  Both are excellent practices. But for today, let's focus on mindfulness.

Again, to be mindful is to be aware.  A few days ago I wrote about mindful eating.  This concept works for every area in our lives. It can mean taking the time to use your senses and make a practice of it.

“Where do you begin?”

I recommend picking a time each day to be mindful.  For example.  If you can take 10 to 20 minutes in the morning.  Find a comfortable place to sit.  Look - what do you see, look at everything in detail, Listen - what do you hear? Do you hear birds, or a garbage truck, the ice maker or silence.  Smell - what scents do you pick up? Is coffee brewing or breakfast cooking, maybe a candle burning? Touch - What do your clothes feel like, or the chair, couch or floor that your sitting on, is it hard or soft? Taste - Do you have any sensation of taste in your mouth? Are you drinking a cup of coffee or a glass of water or juice? Is it sweet, bitter or bland?

Feel the calmness of the moment.  Think of this moment as your first ever in this position, as if you are a child discovering your senses for the first time. After 10 to 20 minutes, notice your mood.  Do you feel a calmness, a peace? Can you enter the day with a new refreshed perspective?   

Try this for a week, once you've developed an awareness of the present moment you can start thinking about using this skill throughout your day.  Drive without the music on and pay attention to your surroundings, notice the trees and the other cars around you. Take a walk without your phone, make dinner and notice your rhythm as you prepare the meal, really look at the foods, notice the texture, smell and enjoy tasting some of the vegetables as you chop. Even as you wash the dishes, feel the texture of the soap, notice the bubbles as they rise and pop, look at the beautiful dishes as they are cleaned, smell the fresh scent of the detergent. Try taking a shower and noticing everything about it, the pressure of the water, the scent of your shampoo, notice how the soap bubbles and the water drains.

It won't be easy, you'll be surprised how often your mind wanders. But, once you begin to train your mind to be present, everyday events will be opportunities to expand your mind in calmness and live in the now, instead of the past or future.  You can feel less anxious, more clear and more conscious of yourself and the world around you. 

Give it a try and let me know what happens - I am confident I will be hearing great stories!

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 11

I start my 10 days of Mind with three of my favorite TED talks.  If you haven't been exposed to TED Talks I am hopeful that you will begin your journey now. A group of people from T(Technology) E(Entertainment) & D(Design) started what is now known as TED talks at a conference in 1984 where these areas converged.  The talks welcome people from every discipline and culture who seek a deeper understanding of the world. As said in their mission statement "We believe passionately in the power of ideas to change attitudes, lives and, ultimately, the world."

I am particularly fond of three talks in no specific order 

Jill Bolte Taylor  A Stroke of Insight https://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight

Shawn Achor  The Happy Secret to Better Work https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work

Brene Brown  The Power of Vulnerability https://www.ted.com/talks/brene_brown_on_vulnerability

Each of these "teachers" show us the vast complexity and opportunities our minds provide for us and the world around us. Jill Bolte Taylor shows us that we are capable of oneness and peace, Shawn Achor gives us guidelines to finding happiness and Brene Brown opens up and shares the idea that being vulnerable can release us to an entirely new life. 

Allowing our minds to flourish and expand with new concepts and ideas can be exciting and energizing. Cry with Jill Bolte Taylor, laugh with Shawn Achor and find joy and authenticity with Brene Brown.  I hope you watch them and open up to the possibilities.

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 10

Connecting the Dots.....

Over the course of the past 10 days I have discussed school nutrition, a balanced table, company, kicking habits, mindful eating, the benefits of salad, protein and fiber, websites, recipes and the people who share them as well as the differences between whole food plant based and vegan. Each of these areas of our lives include thought, preparation and decision making.  We each have to decide what to put on our plate and why.  We can have large scale reasons like the environment and the protection of animals, we may be thinking about our bodies which could include weight loss and health. Or we may just want what feels good and reminds us of a time past when our world was simpler. No matter what we decide our meals make up a good portion of our day and our thoughts.  Taking time to enjoy those meals and being mindful is important. 

I say all of this to explain why food was added to the list of 10 of 40. We often hear the term Mind, Body, Spirit.  But it is my belief that Food is apart of this list. We are nourishing our bodies and our minds with the food we eat.  We are spending time at the table and in the kitchen connecting with others.  Our minds often dictate what and why we are eating.  Doug Lisle, PhD. and co-author of "The Pleasure Trap" explains  "our biological purpose of life is survival and reproduction.  Nature has created three incentives for us to fulfill this purpose: 1. the pursuit of pleasure, 2. the avoidance of pain, and 3. the conservation of energy." He calls these three incentives "The Motivational Triad". As Dr. Lisle explains "Why does the chicken cross the road?" We all know the answer "To get the the other side" But why get to the other side? Most likely one of three things are happening - there is food on the other side, there are girls on the other side or there is danger on the side he is on.  Doesn't that apply to us as well? Our brain is always protecting us and preparing us for what we need and this includes food. 

As we move into the next phase of mind we will be connecting again with food, but also with body and spirit.  Each of these areas make up how we look, feel and move within the world.  

I will conclude with a quote from Hippocrates considered the Father of Medicine who lived from 460-377 bc.  His contribution to the field of medicine was so important that each physician would take the Hippocratic Oath and is still taught today in medical schools.   

“Let Food Be Thy Medicine and Medicine Be Thy Food”

— Hippocrates

If you are interested in having a more personal conversation regarding food, life or spiritual concerns contact me for a consultation.  We can connect in person or by phone or FaceTime.  I would welcome the opportunity to work together. 

Wishing you Grace, Peace & Healthy Living, 

Lorraine