EVOLVE

Allow us to take this word in just for a moment. “Evolve”.

What does it mean to you?

To me this word represent an act of joining two separate aspects, thoughts, processes, or ways of being, creating a result that serves a higher purpose than each did on their own.

I’m reminded of my clients from the weight loss clinic who came in just before their grand evolution.

They had this particular way of thinking and a particular way of eating that didn’t serve them.

In order for them to evolve to that higher state of health and happiness they needed to hear, to digest, and to live the melding of the new thoughts with their past ways.

Before having come to the clinic every client had to have come to a realization that something wasn’t working for them or that something could be better than it already was. So in fact there was a need. To evolve means to solve a need or to make an improvement.

Once I was face to face with a client, they needed to be open to accept a new way of thinking or behaving and join those new processes with what they were already living to improve their state.

Whether they walked in baby steps or leaps and bounds evolution always followed because there was a desire for a better way.

Steps to Evolution

* Have the awareness that there’s a need for improvement

*Be open to new ways

*Incorporate them with what you’re already thinking/doing

*Test them to see if they result in a solution or improvement (higher purpose)

*Share your results with others

*Continue to evolve

I have a fun exercise for you do try!

Using the steps for evolution explore the below;

*What in your life do you think of everyday that you’d like to solve,

stop obsessing over, correct, give or fulfill?

*Who, in your life, is experiencing and living the solution to your need?

*If you want more money, who do you know has more money?

*If you want a healthier body, who do you know who is fit and healthy?

*If you want a different career, who in your life is experiencing bliss in their career?

*If you want to have a better relationship with your spouse or children, who do you know can teach you and who is already experiencing the relationship you want?

Now…once you’ve heard how these people live everyday to attain what you want, roll those thoughts around in your head. Mix it up with your own thoughts. Lay the steps out and see what obstacles or results you would get if you added action.

Once you feel you have something you connect with… try it out. Put it to the test and see if the new actions result in a better life for you.

If it does…share it with who ever you can. You will learn more by teaching others.

Don’t stop there….how could you make this new way of thinking and acting even better?  What about a different area in your life? All your mini successes add up, not to mention will give you courage for bigger ones.

When we evolve we experience more happiness, more health and more love!

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You’re all going to love me this New Year!!

That’s right, this year is not at all about doing something new or more, it’s about doing less. Lets adopt a mindset shift and stop overloading, overwhelming and overdoing things.

Let the New Year be filled with simplicity, attainability, manageable tasks,” back to basics” thinking and fun. Let the motto for 2010 be “Less is more!”

How many of you are recovering from over eating over the holidays, over spending on gifts and entertainment, or over extending on the tasks you’ve accepted to do? Was November and December enjoyable? Are you looking forward to doing it all over again this year?

If you’re feeling overwhelmed in any way I invite you to make 2010 simple for yourself for your body and for the environment.

Start 2010 off with:

Clean, clear fresh water

Winter fruits -oranges, pomegranates, bananas, tangerines, cranberries, grapefruit, kiwi

Winter vegetables -carrots, potatoes, parsnips, cauliflower, brussels sprouts, snow peas, artichoke, radishes, watercress, squash, kale, broccoli, cabbage

Regular pauses to breathe deeply

Follow a regular bed time and routine (this will give your mind and body a break from all the racing around)

A daily 10 min basic stretching routine,

Start saying no to too much, be selective in what you choose to spend your time and energy on.

Before buying anything new, stop and ask yourself, “Do I really need this? Could I use something I already have? Does a friend or neighbour have this item who I could borrow it from? Is the product good for the environment? Is there a healthier alternative to what I’m considering buying? Is this product/food or service good for me, my health, and the health of others?

May your quest for simplicity be fun and enlightening this year and always!

When you’re healthy… you can do anything!

Id love to hear your comments so please visit me at www.graciouslyliving.ca, email at lisa@graciouslyliving.ca or call 905 442 0973

Lisa Berry is a RHN, CPTS, Live Cell Analyst, and Certified Life Coach.

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The experience of eating out and having someone else prepare a meal for us should be special, on occasion as well as in our control. This is a time we should be celebrating the company we are with, the hard work we have accomplished in our lives and the skill and creativity of the business establishment we are visiting.

This is a time to tantalize our taste buds, take a load off our feet and enjoy a different atmosphere. Why feel guilty, sneaky or even physically uncomfortable when all the right tips for having a fun healthy dinner are in the palm of your hand??

Remember you are in control…. let them know how you want it.

Asking for dressing, butter, sauces, or salt on the side is NOT imposing or being difficult.

Ask for only half of your scrumptious meal to be served and the other half packed away for take home before you ever see it.

When it comes to bread prior or during your meal, quite honestly…it's a big no-no. Why fill up when you've just ordered a mouth watering meal?

Salads: Caesar salad is not really a vegetable anymore. The dressing is super high in fat and the bacon and Parmesan cheese just adds insult to injury. Sure it's tasty but packs a punch in the calorie department. Fresh garden salads, leafy greens with a light oil and vinegar/lemon dressing will freshen your pallet and help circulate your blood.

Soft drinks: another no-no. Water with your meals is the safest way to go but try not having the ice…..it just slows down your digestion.

Though an alcoholic beverage may be desired, before you order ask yourself the following:

 Do "I" really want one?

Am I just ordering because everyone else is?

 Is it worth the 7 calories per gram?

Maybe it is, and maybe you really would like to have one. If you choose to order then perhaps you can compromise with yourself and not have dessert.

Which leads us to dessert of course. Use the above questions. If dessert is an option try a sorbet, or a non-fat yogurt option. Some places may even offer a fruit bowl/plate.

Most importantly order something you will enjoy eating but not feel guilty or have to worry about running a marathon afterwards to burn it off. A little bit of a treat isn't going to ruin you but a myriad of poor choices towards your weight loss or healthy living goals will certainly take you back a step.

So sit back, let someone else cook, clean up, and enjoy your time, during AND after!

When You're healthy... you can do anything!

Lisa Berry is a Nutritionist, Personal Trainer, and Certified Life Coach. Contact Lisa at lisa@graciouslyliving.ca or call 905 442 0973 with any questions or to book your personalized session.

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You've heard, "You are what you eat." Does your diet really have an effect on your appearance? Yes! Eating sensibly helps to maintain a healthy lifestyle, but it also helps to maintain a healthy appearance. When the things you eat are good for you, you'll look good too. Here are 10 foods that not only help you feel great, but help you look great!

"The body is the garage in which we park our soul"

Water

Drinking plenty of water every day helps the skin look soft, supple and more youthful. By keeping the body hydrated, your overall appearance will benefit, from improved skin texture, hair and nails. If you're feeling bloated, it may be due to an increase of sodium in the body. Increase your intake of water to help flush it out. Water also helps in the weight-loss process.

Vitamin C

Vitamin C helps the body fight infection and disease. It pumps up the immune system and also promotes healing.

Collagen helps the skin remain elastic but firm, which keeps the skin wrinkle and line free. Citrus fruits, strawberries, tomatoes, broccoli and cabbage are all vitamin-C-rich foods.

Green Tea

Green tea has been shown to lower cholesterol, improve immune function and reduce the risk of specific types of cancer. It is also rich in antioxidants If you're a big coffee drinker, try replacing your morning java with a cup of green tea. Without cream, sugar or other artificial flavourings, you may notice a reduction in weight while satisfying your caffeine fix.

Soy

Soy proteins are rich in amino acids, vitamin E and many anti-oxidants. These components help the skin retain moisture, smooth out skin's appearance and improve its elasticity.

Essential Fatty Acids (EFA)

EFAs like omega-3 are known as "good fats," which helps cellular functioning. They help skin, hair, nails, muscles and practically everything involved in your physical appearance. Chia, flax and salba seeds are fabulous. Nuts and avocado, olive oil, try coconut oil!!

Green vegetables

Vegetables such as spinach, collard greens and kale are rich in Vitamin A, C, E, iron and fibre. We've already discussed the benefits of vitamin C, but equally important to looking great is your intake of vitamin A and E. Vitamin A has antioxidant properties and maintains moisture for eyes, skin and mucous membranes. Vitamin E is essential for healthy, smooth and younger looking skin.

Yogurt

Yogurt contains friendly bacteria, which aids in digestion, improves the immune system and (when used as a mask) can help hydrate and cleanse the skin.

Garlic

The effects of garlic have been widely known for centuries, but only recently taken seriously by modern science. In studies, this mysterious and potent food has been shown to reduce blood pressure, lower cholesterol and even prevent cancer. With its anti-fungal property, skin fungus issues will surely improve. (eczema, athlete’s foot, candida)

Beans & Lentils

You can reduce cholesterol while beefing up on antioxidants, folic acid and potassium. Try kidney, black, navy, pinto, chickpeas, soybeans, peas and lentils. Fiber and low fat are sure fire ways to lean and clean.

Chocolate

Well, maybe chocolate isn't the most health-conscious food on the planet. However, it does have positive effects on your mood by pumping up endorphins and serotonin, (Guess what? Exercise does the same thing!) This gives you an overall calm and pleasant feeling. And when you feel good, you look good. Who can argue with that?

I would love to hear from you. Share what you’d like to read about, what you’re searching for or what makes you smile. Email me @ lisa@graciouslyliving.ca, or visit www.graciouslyliving.ca

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To Age Gracefully and Avoid Disease....

The goal is to accomplish both!

It’s no surprise aging happens to all of us. It’s an expected event and not some kind of flu that we cross our fingers and hope NOT to catch.. Some age more gracefully than others but there are ways for us “not so lucky ones” to adopt a healthy aging regime that allows us to feel good about our bodies and attitudes.

When we think of aging we as a society associate some common negative attributes to this natural process.

Gray hair, wrinkles,yellowing of the teeth, saggy skin, poor skin colour and quality,tired look, frowning, overweight (over works the body and ages it), memory loss, posture in which our gate widens, our shoulders slump, and our neck juts forward.  

Now lets take a look at the things we tend to search for or hear about that promises youth?

Botox, hair coloring, all kinds of lifts….eyes, lips,face,breast,butt, skin tightening, tummy tucks, facial filler, hyluronic acid,skin lightening for age spots and camouflage for dark circles, vein removal treatments, cellulite treatments, detox, face creams, super scrubs to brighten and clarify, the list goes on.

  Most of those things deal with the outside, what about the inside? Aging is a process that starts on the inside and we have control over even the tiniest of things that we may not realize. Here are some attributes that can be detrimental to how old one feels or looks.  

A smile, energy, spirit, friendliness, mental clarity, breathing…..lively breaths, and not too many sighs, depression will make you look, seem and feel sooo much older.

What about your heart??

17.5 million deaths occur each year due to stroke or heart attack

Nutritionally keeping your heart young, slowing the heart’s aging process via exercise, nutritionally balanced diet, not smoking, lowering emotional, mental and physical stress.

 Aches and pains can hold you back from regular activity and social events and gatherings.Poor nutritional habits can make you feel lethargic, have bloating and upset tummys,

Lifestyle can cause sore eyes from the computer, loneliness from too many work related tasks, interrupted sleep and stressful thoughts. Feeling as though any dreams are unachievable.

Any of these situations can make one look and feel old. Chronological age is only half of it. Make the decision to age gracefully and avoid unnecessary disease!!

For information on booking a session with Lisa contact lisa@graciouslyliving.ca or call 905 442 0973.

When you’re healthy you can do anything!

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