But I was doing so well!

But I was doing so well!

Monday, October 3, 2016

 

I recently had the pleasure of meeting with one of my first clients, I will call her Allison, from last year who has done remarkably well reaching her goals while working with Well-Balanced Nutrition and Weight Watchers.  I’m so proud of Allison for committing to her own well-being and her change in attitude and behaviors – must be all those tasty roasted vegetables!

 

Returning home from a fun summer vacation in Florida, Allison came back unmotivated to get back in the groove. After reviewing her Fitbit data, she was horrified to realize she only exercised 4 times during the entire month of August where she was previously working out up to 6 times a week. During our session, it came to light that Allison had not fallen that far off track, but she felt like she was back to her old ways. Together we came up with an action plan to get her back in motion and successfully packing well-balanced lunches and snacks for the workweek.

 

You may be sitting there thinking, “Yep, that sounds familiar.” You are not alone!

 

Life happens.

 

If you find yourself in a similar situation, check out a few tips below to get you back on the road to your most healthy and well-balanced self.

 

Start small. If you’re feeling mentally unbalanced perhaps just 5 minutes of prayer, journaling or meditation will offer the peace your mind craves. Sometimes, the hardest part is getting off the starting line simply because it feels like there is too much to do. Living healthy does not need to be complicated or include a complete 180 degree turn. If you’re currently not moving during the day then adding a 10 minute walk at lunch is a small yet powerful change to live well.

 

Make it easy. I’m so grateful for Bulldega market in downtown Durham that makes it easy for me to pick up fresh local produce for dinner or a quick lunch from their prepared food fridge. Another way to make it easy is by picking one day a week to do a bulk of your chopping or food prep. Spend a couple hours on Sunday and you will have food ready to heat and eat for the rest of the week.

 

Pick only delicious & nutritious. Eating well should taste good! Add salt or other seasonings and herbs to your meals. Trust me, you are likely not adding nearly as much as the fast food and sit down restaurants you may be frequenting instead of cooking at home. Check out this tasty resource – RawSpiceBar – for monthly spice packets and recipes delivered to your front door!

 

Food for thought:

I don’t know about you, but I am my own biggest critic. It’s okay to have high expectations, but even better to practice self-love.

What is one way you can better take care of your own wellness this week?

 

You might need to let this go…

You might need to let this go…

My little one has just discovered the movie Frozen and is now addicted. Every morning on the way to school we listen to one or more of the songs from the soundtrack. You might think that it would get old listening to the same song(s) every day but it’s great, actually. Being able to sing your heart out in the car with your 3-year-old is pretty awesome. You’ve probably heard the iconic song Let It Go even if you’ve never seen the movie. It’s really fun to sing along to and is so catchy that it tends to stick in your head alllll day.

Well, one day this week as I was belting out the tune, part of the lyrics spoke to me in a whole new way.

In the movie, a little girl named Elsa has trouble controlling the magic powers she was born with. She grew up being told to “conceal, don’t feel” because no-one could know of these powers. Every time she thought about them or felt any emotion her powers would get the best of her. One day when they were revealed by accident, she ran away flustered at first but then she decided to embrace them. That’s when she sings…

It’s time to see what I can do
To test the limits and break through
No right, no wrong, no rules for me,
I’m free!

Let it go, let it go… I’m one with the wind and sky….

Now you might be thinking…where is she going with this? Why do I care about Elsa and her powers? And why did she get this song stuck in my head? Hear me out…

Because her family perceived it as a bad thing, Elsa was afraid of her power. The harder she tried to conceal it the more out of control is got. 

Here’s how it relates to well-balanced eating: Think of all the foods that you label as bad, especially the ones you feel have a certain power over you. You try to do the “right” thing and stay away from them, but the harder you try the more mental space they take up in your consciousness. It becomes hard to control your thoughts about that food and all you want to do is eat it, so you do. Sometimes, guilt and shame can follow because you weren’t able to hold back.

We all have a tendency to label foods as good or bad. It makes sense. Our brain just wants an easy way of making decisions. We can then say we either did the “right” or “wrong” thing.  But it’s not that straight forward. Food is a complex thing that cannot be summed up as simply good or bad. And when we do label them in this way, we give them power over us and we feel out of control.

So if you’ve ever felt this way, it’s time to “let go” of the idea of a perfect diet. “Let go” of labeling your food as good or bad, right or wrong. You’ll gain freedom and control. Then you’ll be singing along with Elsa..

It’s time to see what I can do
To test the limits and break through
No right, no wrong, no rules for me,
I’m free!

Let it go, let it go… I’m one with the wind and sky….

Food for thought: Here are 2 practical suggestions for letting go…

  1. Mindful eating can help us embrace all foods and receive the feedback we need to make food decisions. We can learn which foods our body enjoys, which ones it doesn’t care for and how much of them we need when we tune into our 5 senses.
  2. When you hear yourself saying or thinking good, bad, right or wrong, try to replace those adjectives with alternatives like tasty, nutritious, decadent, sweet, colorful, natural, bland, flavorful, comforting, and so on.

What other ways can you think of to let go of the perfect diet?

 

Ditch the Doubt – 3 Steps to Overcome Negative Thinking

Ditch the Doubt – 3 Steps to Overcome Negative Thinking

Updated: Monday, April 2, 2018

 The temptation to quit will be greatest just before I am about to succeed. -Chinese proverb

I am reading a very short book called, The Dip by Seth Godin. This is “A little book that teaches you when to quit (and when to stick).” At the beginning of the year, many of us felt called to make new habits and become healthier. Perhaps that included a gym membership, buying a few self-improvement books, or starting a clean eating plan.

Inevitably, real life keeps happening. No matter how good our intentions there is always a dip – where the fun fades and the journey feels HARD. The book is a reminder to pause and discern if it is the inevitable dip or a dead-end that is ultimately keeping you from succeeding.

In case you’re feeling like some of your new healthy habits are not working here are 3 steps to take to move through the dip.

  1. When those negative thoughts start to invade your brain say to yourself “cancel, cancel, cancel!

As the meditation and hypnosis expert Chel Hamilton reminds us, use your inside voice – inside your head that is – or else people might start to look at you funny. The benefit of “cancel, cancel, cancel” is you stop negative thinking in its tracks instead of following those thoughts down the dark hole of despair.

  1. Focus on the positive – Clearly, being healthy is important to you.

Take a moment to pat yourself on the back for at least 3 to 5 healthy choices you made in the past week. This action step will redirect your negative thinking, allowing you to reinforce the positive truths and behaviors.

  1. Identify the trigger – What was the situation that caused your mind to spin into doubt or frustration mode? For me, it tends to be that I am overtired, too self-absorbed or caught in the comparison trap.

By identifying and recognizing your triggers, you empower yourself to redirect and overcome negative thinking.

Food for thought: 

Remember, the darkest hour comes just before dawn, but that morning light is coming.

When your journey doesn’t seem to be taking you where you want to go, be gentle with yourself. These things take time and consistency.

4 things to do when you feel stuck

4 things to do when you feel stuck

Have you ever felt STUCK? You know, those times when you can’t catch a break, bad things are happening left and right, and it feels like you are just being sucked into quicksand. Maybe it feels like you are surrounded by muck, grime, goo, creepy bugs, hissing snakes, and every other kind of terrible thing. Sometimes life feels like you are stuck in a swamp.

I call it the Shrek syndrome.

You can’t even see what’s a few feet in front of you because your vision is so blurred from the negativity gnats flying around your head.  I’ve been there before and I know it’s really easy to stay in that place… stuck and sinking further. I also know that it is possible to dredge your way out. How? Here is what worked for me…

We can’t ignore the stress in our lives but we can change the way we think about it.

When the Shrek syndrome comes on, approach the unpleasantness in a more positive and productive way. It’s not easy but the more you can turn your outlook around the faster you can get out of that nasty swamp.

I was able to stop being an Ogre when I started shining light on the things that hadn’t gone wrong… right down to the air that was filling my lungs. I know it may sound cheesy but it’s a PROVEN STRATGEY. Positive thinking has been linked to an increased life span, lower rates of depression, lower levels of distress and even greater resistance to the common cold.

Your homework: Choose at least one to try this week.

PRACTICAL WAYS TO SHINE LIGHT ON THE GOOD AND GET OUT OF THE SWAMP

Gratitude journal – daily, weekly or whatever – simply jot down the things for which you are thankful. Think… what if you woke up today with only the things you expressed gratitude for yesterday?

Positive Self Talk – We often say things about ourselves that we would never say to others. STOP DOING THAT! Place a positive affirmation somewhere that prompts you to read it out loud every day. My favorite? You are enough. And at the end of the day: You did enough. You deserve rest.

Keep a monthly log of accomplishments and hard efforts. Try a new vegetable? Jot it down! Meditate in a difficult situation. It goes in the log too!  If you tried hard at something, regardless of whether you fully succeeded or not, that’s important. Both successes and efforts get credit here.

Change your perspective: Instead of saying, I’ve never done this before,” say “It’s an opportunity to learn something new.” Instead of saying, “It’s too complicated,” say “I’ll try from a different angle.”

What do you do to shake the Shrek syndrome??

 

Positive Peer Pressure

Positive Peer Pressure

Monday, September 19, 2016
Last week while hanging out with some of my most favorite high school pals, I had the opportunity to spend time with my very good friend, Erik… he’s come a long way from our high school graduation and I am so proud of the man he’s become. From sneaking out and “borrowing” the car in the middle of the night as an unruly teen to now being part of an international Rugby team, we can all learn about the effects of peer pressure from Erik’s story. 
As I am reminded by Jim Rohn, we are a product of our surroundings. Jim suggests you are a sum of the 5 people you spend the most time with. Take some time this week to reflect on your peer-choices and decide if those folks are lifting you up to your higher potential. 
Erik grew up in a different kind of household than most of us at our private Catholic school. He did not have a college  savings fund and decided to join the Marines after graduation. Needless to say, being in the war had a profound and long-lasting effect on Erik’s mental health. I’m proud of him for overcoming the PTSD that he suffered and for becoming a successful and caring boss, managing a local warehouse in Ohio. 
Erik, like many of us, has been on a journey to find himself in this world.  He is fun-loving and social – always making time to hang out with friends and play sports such as baseball and rugby. 
It’s been neat to see how positive peer pressure has worked in his life… Erik continues to hang out with friends from our high school days who are also young professionals, many of whom are now married and starting their own families. After the first 6 months working in his big boy manager job, Erik found himself with a surplus of cash on hand. His first thought was to use that money and buy a Harley Davidson motorcycle, but after thinking about it, he decided to invest his money in mutual funds to save for more financial freedom in the future. 
This is a big deal! Just 2-3 years ago this would not have been the same outcome. Between growing up, turning 30, and choosing to surround himself with positive peer pressure, Erik has shown tremendous growth and maturity. 
 This is a great example of how the relationships and people in our life can impact our choices. That is why I encourage you to reflect on your relationships and decide how they are affecting your day-to-day choices such as what you’re eating and drinking. Or maybe bigger life choices, such as financial investments or what career path to follow. 
Food for thought:
Who are you hanging out with? Do you support the lifestyle of your closest friends and acquaintances? 
Are they eating well-balanced or usually going out for energy-dense/nutrient-poor fast food? Do your friends or peers exercise or engage in regular physical activity? 
Mind Over Matter – A Client Success Story

Mind Over Matter – A Client Success Story

Back in July, I challenged my friend Ireatha Warren to complete a whole30 challenge with me. It is not an easy challenge so naturally, it took her some time to warm up to the idea. At first, she questioned her ability to do it. Then, she realized that it was a matter of mindset. “I stopped doubting myself and just started saying I can do this.”

Once she made her mind up, she was all in. For 30 days Ireatha made significant changes to what she ate and drank and she found it to be a powerful experience. She switched out her normal breakfast (oatmeal, cereal or a ham and egg biscuit) with 2 boiled eggs and 2 pieces of bacon. She swapped out starchy snacks like popcorn and granola bars for things like nuts and fruit. One of the hardest parts for Ireatha? She said it was giving up the fried chicken but she enjoyed baked chicken as long as it was seasoned well.

I am so proud of my friend for completing the challenge with me. She lost weight, has more energy, and receives a ton of compliments now. She is another great example that believing in ourselves can play a major role in our success.

Keeping a positive mindset and getting started is one thing. Making a smooth transition and navigating back to more liberal ways can be a whole different struggle. ireathaOnce the challenge is over you don’t want to just fall back into all your old ways, yet you desire a little more freedom after being so strict. How do you do it? I loved Ireatha’s thoughts: “I asked myself what are three things that I can take away from this experience and apply to my life after the challenge.” She went on to explain which changes seemed to make the biggest impact and therefore made the most sense to keep doing.

  1. Breakfast: She realized how important eating a good breakfast was for her. She feels her best when she eats protein-rich foods in the morning like eggs and chicken. She found that it decreased her need to snack in the afternoon and that she was able to eat a smaller dinner.
  2. Reading labels: She learned to pay attention to ALL parts of the food label and not just how many grams of sugar a food contains.
  3. Fruits and vegetables: “When you eat enough fruits and vegetables you really do feel better, and you don’t need extra snacks.” she said.

I think we can also learn from her insight on how to proceed after you finish a challenge: stick with 3 things that made a big impact.

Food For Thought and a little homework:

The whole30 challenge is eye opening, but you don’t always need to go to such extremes to learn things about yourself or improve your eating habits.  mindset-and-strategies

What areas in your life would benefit from a positive mindset?

List three things that you’ve learned about your body and the nutrition it needs through previous experiences. Perhaps you can start by completing this sentence. I feel my best when…

 

The best part of running naked…

The best part of running naked…

Let me tell you about my friend Adam… He’s a really nice guy who works for a local nonprofit, enjoys outdoor adventures and exercise. Adam makes his friends and family a priority – such as taking a Saturday afternoon to help a friend unpack the umpteen boxes for her kitchen and alphabetizes her spice collection upon request.

One Summer afternoon, while talking to Adam about body image issues he told me about his annual 5k run at a nudist colony. Once I pick my jaw off the floor, I was able to listen to his wisdom. In the interview, you’ll find his inspiring words on running and the annual nude run on the beach.

Q: What do you love about running?

A: I’ve been a runner since I was 14 years old.  Running long distance feels natural to me and is great exercise, but I love it most because it clears my mind.  Moving through the natural world is what human beings are built to do.  Running transports me physically and mentally.

Q: What’s different about doing a 5K in the nude?

A: It’s all of the above and then some.  It’s exhilarating.  Despite what you’d think, there isn’t any discomfort (I do wear shoes).  Being nude gives you that much more feedback about your movements, unencumbered as you are by clothes.  And, there’s nothing like the feel of the sun and the breeze as you run.

Q: What’s the greatest life lesson you have learned from your annual nudist running experience?

A: People assume that being naked with a group of people is awkward.  This particular race is held on a nudist resort, so it’s a safe environment.  Within five minutes of being there, you forget that you’re not wearing any clothes.  Nude quickly becomes the new normal.  It’s only awkward for those one or two who choose to wear clothes.  

The biggest lesson I’ve learned is how conditioned we are by our clothes and our fear of judgment.  

When everyone is nude, the judgment subsides, we see each other for who we are, and we’re able to connect honestly with people.  It’s almost like clothes sometimes prevent us from that level of connection.  

Q: What keeps bringing you back to run nude every year?

A: Once you’ve done it once, you want to keep doing it.  Everyone I’ve met at these races has been fascinating and friendly.  I look forward to it all year long.

Q: How can this help someone that might have body image issues?  

A: Being nude in these settings is not about seeing or being seen.  Staring and gawking are completely inappropriate in a nudist resort. But, it’s human nature to notice other people.  And…

What you notice is that everyone is both flawed and beautiful.  When everyone is nude, we’re all equally vulnerable.  We all have our insecurities, but when we let go of having to hide behind clothes, it’s freeing.

And the tendency to judge based on appearance goes out the window.  I think if you have body image issues, being nude in a safe, non-sexual environment with normal-bodied humans could be immensely liberating.

My Discovery and Why You Need to Write a S.F.D.

My Discovery and Why You Need to Write a S.F.D.

Last week I talked about gathering DATA when you start to have a craving. Did you try it? What’d you discover? If you didn’t get the chance to try it I want you to keep the idea in your back pocket so you’ll have it in case you need it! This week I want to elaborate on what you can do when you assess the situation and you find that you’re craving is really just a desire for something else. I want to share with you my personal experience with the “DATA” technique and then tell you about one of my favorite things to do next.

The discovery I made during my first WHOLE30…

I’ve always known that procrastination is a problem of mine but I never realized it was associated with what I choose to eat. It wasn’t until the whole30 that I started to pay attention to my food choices more closely than ever before. I knew that I craved chocolate at night. We all have a sweet tooth, right? I mean I come from a long line of chocoholics. Don’t most women? But I never really thought much about my cravings. It was just something that I accepted. I love chocolate. Period. 

I discovered so much more. It wasn’t until I was in the midst of a whole30 adventure that I had this AHA moment. One of those…well, that was so obvious why didn’t I notice that before kind of moments.

Because I couldn’t just REACT and give in to my cravings, I was able to stop and bring light to what was behind them. I noticed that they would usually be around 8pm when the kids were finally in bed. Exhausted from the day, nothing sounded better than vegging out or grabbing a treat from the kitchen. I go to the kitchen and glance over at the sink full of the days dirty dishes, stacks of mail on the counter and a house full of toys cluttering the floor. Eek!

Diversion! Quick, I need a diversion! I’ll get a snack first before I tackle these messes. That’s the first thing my unconscious mind would say. Ahh..procrastination rears its ugly head. I was using food to procrastinate. Not cool. 

But it was more than just procrastination. I would also be overwhelmed with guilt. Guilt for not having any desire to keep my house clean or keep up with chores. I should. I really should be a good housekeeper, wife, mom and just clean up so I can wake up to a nice and tidy home. But I really, really don’t want to! That was my inner dialogue. It was like a parent asking a child to do a simple task and a child throwing herself on the ground, wailing and whining about how much she doesn’t want to do what you’ve just asked. It was a true inner struggle. I know that I should be doing something productive and I felt so lazy for not wanting to do it.

Ha. And to think that until I was in the thick of my first whole30 experience I never thought twice about the reasons I craved chocolate. I just thought I craved it because it was delicious. But I can be really good at ignoring my feelings. It seems so simple in theory but actually realizing, naming and shining  more light on your feelings is a true discipline. Mindfulness if you will.

Luckily at this same time I made this discovery, I was also reading the book Eating with Fierce Kindness, which is amazing by the way. Sasha T Loring calls us all to be our own friend and stop thinking so badly of ourselves. Let’s get rid of all the guilt and instead show ourselves a lot more compassion. So, I’ve been working on allowing myself time to rest at the end of the day if I need it and also trying to tackle chores before they get so out of hand and overwhelming. It’s a work in progress. And yes, I still love chocolate but I try to enjoy it when the time is right. Not to cover up some crazy feelings. Also, a work in progress.

Once you make your own discovery it helps to get curious about it. Here is my favorite way to think about and sort through what’s behind a craving. I write out a Shitty First Draft or SFD.  It’s exactly what it sounds like. It’s a chance to simply write out what’s on your mind without any judgments or hesitation. Anne Lamott, the gal behind the SFD concept, says “just let it all pour out and then let it romp all over the place, knowing that no one is going to see it and that you can shape it later….just get it all down on paper.”

Anne’s advice is geared toward writers but Brene Brown, one of my favorite authors, encourages everyone to create a SFD in regular everyday moments. She calls us to question the stories we make up in our heads and to be curious about our emotions. In her SFDs she writes out these 6 things and then fills in the blanks:

  1. The story I’m making up is.. (watch Brene talk about this more)
  2. My emotions..
  3. My body..
  4. My thinking..
  5. My beliefs…
  6. My actions…

Use this tool in addition to the DATA technique and to help you sort through those things that lie behind the cravings. I wonder what discoveries you might make? Next time you are experiencing a craving or even just feeling uncomfortable and vunerable give these two techniques a try.

How gathering some DATA can help you cut back on the sugar

How gathering some DATA can help you cut back on the sugar

Last week I talked about treating yourself when the time is right. Today, I follow up on something I mentioned at the end of that blog. I said that I didn’t want to struggle with the sugar dragon every night, aka my sweet tooth. Well, my friends, this is something I am still working on, but I have a secret weapon. I invite you to use this awesome mindful eating tool that can help you manage your cravings. I will also share some strategies that have helped me cut out a lot of sugar.

What Causes Cravings for Sweets? 

Many things can trigger cravings. It can be a result of an unbalanced diet. For example, not eating an adequate amount of protein or fat at meals can result in late night snacking. Lucy talks about this in her account of how she broke up with sugar here. Cravings can also be habitually or emotionally driven.

Here we will discuss the habitual and emotional drivers of cravings and share a mindful eating tool for keeping cravings in check. Sugar cravings can be fierce and unrelenting, that’s why I like to refer to my sweet tooth as the sugar dragon. It creeps in your head and demands sweets. It breathes down your neck until it gets something yummy and sweet.

Think about the times your cravings usually occur. Cravings hit when you’ve sat at a desk way too long. Maybe they come when you are alone and bored on the weekends or when you are frustrated, stuck, or exhausted at the end of the day. 

We may not recognize these feelings at first, but when the sugar dragon pops up it’s often because something is going on underneath the surface, making us feel vulnerable or uncomfortable. Cravings hit during the times when we feel bored, lonely, tired or vulnerable. In an effort to protect ourselves, our brain will try to divert us from those uncomfortable feelings. 

Sugary treats are often readily available at any turn, easy to obtain, only take a minute or two to eat, and they make us feel good almost immediately (although only momentarily). No wonder turning to sugar in one form or the other is a natural habit to pick up. It feels so good that our brain decides we should do that more often. The only trouble is using sugar as a solution isn’t going to help you in the long run. 

How do you manage or stop cravings?

To conquer cravings and formed habits, we must retrain our brain. Breaking the habit and fighting the cravings takes awareness and intention. The mindfulness tool below will help you with those two things. Next time the sugar dragon taunts you, instead of immediately complying take a moment to stop and gather some DATA (Describe, Accept, Time, and Assess)…

  1. Describe the moment to yourself. Where are you? What are you doing? What just happened? What are you feeling? What do you need? What are you thinking? What story are you telling yourself?
  2. Accept it all for what it is and sit with any discomfort. When doing this, treat yourself like you would your best friend. That means no shaming, blaming, or demeaning yourself for anything. Know that it is okay to be feeling this emotion and show yourself compassion.
  3. Take time to turn away from the craving and if uncomfortable feelings are under the surface think about what you truly need to process those. You could journal your thoughts, do some coloring, go on a walk, call a friend, tidy up a room, pray or meditate. You can come back to the craving in 10-20 minutes.
  4. After taking time away, you can now assess your craving and make a deliberate decision rather than an impulsive one. You might still choose to eat something, or you might notice that whatever you did to turn away from the craving lessened the desire to fix the problem with sweets. Perhaps you realize you simply need some sleep, to talk through your feelings, to show yourself some compassion or choose a non-food way to self-soothe.

My challenge to you is to try this tool this week. I’ve done this exercise a few times throughout both of my whole30 experiences and continue to use it when cravings arise. I’ve learned a lot from pausing before reacting. Let me know how it goes for you and what you learn from implementing this mindfulness tool for managing sugar cravings.

What other ways can you stop sugar cravings?

Here are five other ideas to help you cut back on sweets and sugar. 

  1. Be sure you are getting enough protein and healthy fats at each meal.
  2. Include fruit in your meal so you can end on a naturally sweet note
  3. Drink a tall glass of ice water perhaps with lemon or a chilled glass of coconut water. Sometimes hydration can ward off a sweet tooth.
  4. Brush your teeth. Often times, we crave sweet food because we can still taste our dinner. A clean mouth feels excellent and can signal that you are done eating.
  5. Don’t keep desserts in the house or at eye-sight, especially if you are an abstainer – read more about this in Are you an abstainer or moderator?
Find your inner otter

Find your inner otter

“We are spiritual beings having a human experience.” -Dr. Wayne Dyer

Sometimes as proud, busy, schedules-filling Americans, we are more concerned with being productive, instead of living the good life. 

Last week, I was very in touch with all of my earthly possessions (especially since they are scattered about my floor in the new apartment). I was reminded that life is about more than making money and acquiring more things. In the light of an earthquake in Italy and flooding in Louisiana, life is about much more than our earthly possessions and status.

There is a lot of pleasure and joy to be found in experiences. Simple experiences such as a pleasant dinner with your family, going to play at the pool, accidentally stumbling upon a free outdoor concert, or getting an ice cream cone on a warm summer night. 

Clearly, it is necessary to make money in order to keep a roof over your head and food on the table, but perhaps there is more opportunity to simply enjoy life? 

I believe this concept is well summed up by Dr. Wayne Dyer in an excerpt from Change Your Thoughts to Change Your Life:

“Be a good animal and move freely, unencumbered with thoughts about where you should be and how you should be acting. For instance, imagine yourself as an otter just living your “otterness.” You’re not good or bad, beautiful or ugly, a hard worker or a slacker… You’re simply an otter, moving through the water or on the land freely, peacefully, playfully and without judgments.”

Food for thought: 

      Take a moment to be present today. Notice a beautiful flower or delight in a pleasant conversation at the office. 

      As a client reminded me last week, “After all, doing nothing is one of the best parts of being human.” 

Recipe of the Week: CrockPot Thai Steak Salad

With back-to-school routines on the mind, we all need a little more help in the kitchen. That’s where the slow cooker comes in handy! 

Normally, we think CrockPots are for cold weather… Put the tender cooked steak with a peanut-hoisein sauce on chopped greens and bam! You’ve got a yummy summer-time dinner. 

This week’s recipe, CrockPot Thai Steak Salad is brought to you by thefoodcharlatan.com.