Posts tagged 'Institute for Integrative Nutrition'
I’ve been a bit quiet the past few weeks (maybe you’ve noticed). Travel, friends and little life obstacles have kept me and my mind a bit occupied. That’s not to say I’ve neglected my personal duties as a walking, talking ambassador for health! No, no, no (never!). In fact, when personal challenges come about, I believe it allows for a good exercise in self reflecting. Call it: spring cleaning.
Rather than settle in the muck and throw my hands up in the air (or turn to food like I did in the past), I’m sifting through it all in a way that is constructive to me and my personal goals. You see, similar to the emotional discovery I had last month (during the juice cleanse), a 
few thoughts and emotions left in the “miscellaneous” bin seem to be resurfacing and biting at my ankles. BUT! When you dig through the clutter deep inside, you come out that much more free and alive! And that’s the best. Better than my favorite post-workout smoothie. (like that photo to the right- I get that excited about it)
So, while I finish de-cluttering and tidying up a bit, I leave you with a bigger idea on “spring cleaning,” inspired by the teachings of the Institute for Integrative Nutrition (a school that encouraged me to face my emotions!).
We all like “stuff”. So much so, that we tend to hold onto it year after year. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, old friends, or childhood. We feel like these objects are a part of us, and so we hold on to them. As the saying goes: you have to get rid of the old to make way for the new. If you are feeling stuck or stagnant in your life, sort through your belongings and weed out the miscellaneous bits. You know, like spring cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future.
For good mental and physical health, consider two “houses” that need to be spring-cleaned: 
our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of old clothes, magazines, and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out. (yuck!)
To give your body a good cleaning, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual and self awareness. On the physical side of things, it can also bring improved immune function and better digestion.
While you’re cleaning out your body and home, don’t forget to check in with your heart. Throw away negative thoughts and habits you’ve been harboring that keep you bogged down with guilt and frustration. What really helps? Forgiveness. Forgiving others (and yourself!) helps you to release these negative thoughts and emotions. A clean, open heart will allow you to receive all the good that awaits you each and every day.
Are there areas of your life that need a little spring cleaning? What will you do to free up some space in your life, mentally and physically?
April 15th, 2010
It’s been a busy, busy fall. But I’m not complaining- it’s been a good one! I did some cross-country traveling last month (my little sister got married!) with lots of meetings and appointments in between. I was on a roll! Then, it happened. I caught a cold.
Now, I hate admitting to being sick because it makes me feel like I did something wrong. I thought to myself: does this mean I let myself go? I even had someone exclaim “and you’re the healthy one!” Um…I blame the weather? (as a native Californian I feel this claim is valid whenever the NYC temp takes a dip)
Yes, I was sick. But I stuck it out (although my title may have tarnished a bit) and nearly a week later, I returned to my full health. Yes, a week later. This is because I don’t take medicine under normal circumstances (and I don’t consider a cold to be a huge threat to my body). No, I’m not a masochist, I just like to have my body heal itself by itself. I believe it boosts the immune systems when you make it work a little.
But, no matter your method for getting better, it’s always great to take preventative measures to avoiding getting sick altogether. Especially now as we enter flu season. Aside from eating your veggies, here’s a list of helpful tips for staying whole and healthy (courtesy of IIN):
- Get your Vitamin C, found in citrus fruits and Omega 3 fats, found in fatty fish
- Garlic, carrots and sweet potatoes, which are loaded with beta carotene, also pump up your immune system
- Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs
- Add Vitamin E and Zinc to your diet for extra defense
- Take extra care of yourself by resting and reducing stress. Lack of sleep lowers immunity and increases your chances of getting sick, so get some sleep!
- Wash your hands thoroughly with soap and water for at least 20 seconds and keep your hands away from your face
- Drink plenty of water and hot liquids, like green tea. Green tea is a super-charger for your immune system!
- And exercise to sweat out toxins and keep your immune system in tip top shape (I also like to sweat it out in the steam room when I can)
And there you have it! Try to think ahead this year so as to avoid any downtime. Your body will thank you! I was probably too busy traveling and moving around, and honestly, I should have at least popped an airborne in before that last red-eye… ah well, happens to the best of us!
November 4th, 2009
My, how the times have changed… I remember growing up and hearing adults speak of time and how there was never enough of it. Before the days of endless to-do lists and ever-present blackberries, I wasn’t quite sure what this meant. Then the inevitable happened. I grew up. I became an adult. Time started to matter. And it also started to disappear (just when I needed it the most!).
I may not always feel like an adult, but my life in the real world could always use an extra hour each day (…gasp! the adults were right!). Sometimes my to-do list is spread out over a schedule book, Google Tasks, and my blackberry calendar. And some yellow post-it notes. And then there are all the must-do’s that float around in my head and haunt me at night while I lay in bed. It never stops! But that’s life in the big city, right? And I know I’m not the only one. So what’s a girl to do?
Whether it’s a doctor’s appointment, an errand, or a brunch date - it’s important to prioritize and manage your time in a way that still allows you to BREATHE and stay sane. The other Saturday, for example, I rebelled and cancelled on not one, but three birthday parties. Yes, it would have been a fun night–but you know what? I needed to rest, relax and restore my balance. I needed some “alone time.” But that’s just me- sometimes I can’t weather the social front. Others do just fine. (my boyfriend and I agree that I am a Highly Sensitive Person). True story.
But enough on me and my social hindrances.
Below are some tips taken from Joshua Rosenthal at the Institute for Integrative Nutrition on how to better manage your time and live a balanced life in this go go go world. Learn to prioritize the important things and use the time you do have more efficiently and effectively (and don’t forget to rest!). How do you best tackle your to-do list? When do you find time for rest in your busy schedule? We all operate differently with busy schedules, so find a method that works best for you.
• Allocate time for planning and organizing
• Create to-do lists that are realistic, not intimidating. Use only one to-do list
• Under-schedule your time: leave time for the unexpected
• Practice the art of intelligent neglect: eliminate trivial tasks
• Consider your biological prime time: at what time of day do you work best?
• If you say yes to everything that comes your way, learn to say no (prioritize!)
• In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper (this can mean better sleep)
• Acknowledge yourself daily for all that you have accomplished (give yourself some credit!)
When you start to feel overwhelmed, break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”
As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you’re purposed for. Instead of being a chore, good time management can be your ticket to a more satisfying, more vibrant, balanced life.
October 6th, 2009
Lately my life has been a little hectic. Unexpected events–beyond my control–have left my head spinning and my body gasping for a breath. I just need a break! (I whine) This isn’t helpful nor is it conducive to landing back on my feet, I know. But it’s hard when I’m trying to go with the flow and keep things from spiraling out of control. Then, suddenly, I’m moping around and blaming the world for my woes. And eating homemade cake batter. It must be my stomach ache that reminds me my head is off…
In keeping balance in my life I am learning to look at all areas of my life that affect my mood and well-being. This is referred to as ‘primary food’ at the Institute for Integrative Nutrition (where I’m currently studying to become a holistic health counselor). The idea is that a holistic lifestyle is more than just “eating organic foods and practicing yoga from time to time. It means paying attention to all aspects of your life: relationships, career, health and spirituality to be sure that you are living a life in balance” (Joshua Rosenthal).
So when I’m feeing overwhelmed (as I have been) I take a step back and look at what’s going on in a few key departments. Where do I need to make some adjustments? What areas do I need to focus on right now? And while there is no such thing as a quick-fix, recognizing the problem is one step in the right direction. It takes time, and it takes effort, but keeping your body and mind in balance is just the start of a healthy lifestyle.
Below, Rosenthaul lists out the four areas in which we need to check-in with from time to time to ensure all aspects of our lives are operating in balance with one another (Note that “health” is just one aspect!). Take a minute now to think about all areas of your life:
Relationships: Are you surrounded by people who stimulate you? Do your friends and family make you laugh and are they kind to you? Are there people you can be spending more time with or less time with? Make an effort to spend more time with those who fill your life with joy.
Career: Are you satisfied with your day-to-day job? Do you feel challenged by your boss and your coworkers? Do you feel that you are compensated well for your hard work? Are you happy more than you are stressed-out? Make a list of the things you love about your job and the things that you do not.
Spirituality: Do you have a spiritual practice? This can be anything from meditating to going to church on a regular basis.
Health: Pay attention to the foods you eat. Do you enjoy whole grains, fruits and vegetables every day? How often do you consume junk food? When you crave sweets write down what you are doing. Sometimes when we crave junk food it means that something else in our lives is out of balance.
I know that when I start to feel out of whack and overwhelmed, a quick check-in with these departments can help me get back on track. When I’m eating really well and taking care of my body and yet wondering why I’m so down, maybe it’s because I’m letting a bad day at work affect me too much. I know I can’t feel whole and healthy when one area of my life is affecting me negatively. It is important to nourish all aspects of our lives in order to maintain a balanced and healthy lifestyle.
So while some things are out of my control (because like it or not, it does happen), I can only do my best to remain balanced and in-check with my ‘primary foods.’ At least that much is up to me!
April 14th, 2009
