I've had a mild case of the blahs. Nothing crazy but I hate that sad slightly weepy feeling. And it seems so whiny to say it too. Most of us get them from time to time. Some wallow in it, watch sad movies and get the emotions out. I'm not that person. I'll feel sad for a while and then I have to get rid of the mood.
Running, exercise and good mood boosting foods are my go tos for the blahs. But recently I found that meditation helps a lot too. I'm not a steady meditator. I signed up again for the Chopra Center's 21 day meditation challenge and, true to my nature, I missed a few days so I'm not finished with the challenge yet. That's okay, I am finishing it out and I've meditated most days in the last 22.
I'm the person who has hamster brain. The wheel spins and I go along for the ride. The meditation challenge lets me focus on something else for 15 minutes or so. That is not to say my mind does not wander, it does. I bring myself back to my breath or a mantra more than I'd like to admit. That's okay, it's a practice - not a perfect, so I'll keep trying.
Interestingly I've noticed that I'm a little more tolerant of others when I meditate, including myself. I'm calmer, more centered and able to look at things a little differently. It spills over into my daily life and I appreciate that.
What do you do to counteract the blahs? How do you center yourself when things are not going the way you would like?
Monday, March 12, 2012
Wednesday, March 7, 2012
Running, Better Foods and Epiphanies
I was telling a colleague "my story" today and it occured to me that I haven't really told it here on this blog. Here's my journey and why I decided to become a health coach.
The Empowerd Plate stands for empowering others to reach their goals through better food and lifestyle choices. Your plate is not going to look like my plate, we all need different things to be our best.
Some of my earliest memories are of my mother carrying around two booklets, one with calorie counts and one with exercises. We did those exercises together and I always thought that was great fun. To her credit I still enjoy exercising.
The food thing was weird though, my mother is anorexic and I don't remember her being any other way. I had a love for vegetables and fruits but really had no idea what appropriate food servings were. We also had junk food in the house because that's what my mother craved and would treat us all to on the weekends. When I started dating my husband we ate out a lot and I wasn't exercising much. I gained a lot of weight without really noticing.
I started exercising again but still was eating out a lot and knew something had to change. I started taking yoga and becoming very aware of my body. I felt my belly was in the way of certain poses so I started Weight Watchers. I learned portion control and better food choices; I lost over 30 pounds and felt pretty good.
Weight started creeping back over the years so I joined Weight Watchers again. I lost a lot of weight, hit goal and started running. I was training for a half marathon and was hungry all of the time. I was tired of counting points, being hungry and frustrated so I met with a holistic health coach. Suddenly things started making sense. I began adding healthy fats into my diet and ditched the diet foods. I had energy for my runs, for my family and didn't need a caffeine or sugar boost at 3 pm. I don't count calories and my weight is stable.
At the same time running was helping me work out what was going on in my head and heart. I knew there was a different career path out ther for me. I liked being an administrative assistant but my passion was definitely helping others find what foods would empower them to take the next steps into their lives. So I enrolled in school and started The Empowered Plate. I love what I do and helping others reach their goals.
I'd love to empower you to reach your goals. The right foods play a big part in healing what's going on inside of us. Send me an email at janinemchale@empoweredplate.com or visit my website, http://empoweredplate.com/, if you are ready to take that next step.
The Empowerd Plate stands for empowering others to reach their goals through better food and lifestyle choices. Your plate is not going to look like my plate, we all need different things to be our best.
Some of my earliest memories are of my mother carrying around two booklets, one with calorie counts and one with exercises. We did those exercises together and I always thought that was great fun. To her credit I still enjoy exercising.
The food thing was weird though, my mother is anorexic and I don't remember her being any other way. I had a love for vegetables and fruits but really had no idea what appropriate food servings were. We also had junk food in the house because that's what my mother craved and would treat us all to on the weekends. When I started dating my husband we ate out a lot and I wasn't exercising much. I gained a lot of weight without really noticing.
I started exercising again but still was eating out a lot and knew something had to change. I started taking yoga and becoming very aware of my body. I felt my belly was in the way of certain poses so I started Weight Watchers. I learned portion control and better food choices; I lost over 30 pounds and felt pretty good.
Weight started creeping back over the years so I joined Weight Watchers again. I lost a lot of weight, hit goal and started running. I was training for a half marathon and was hungry all of the time. I was tired of counting points, being hungry and frustrated so I met with a holistic health coach. Suddenly things started making sense. I began adding healthy fats into my diet and ditched the diet foods. I had energy for my runs, for my family and didn't need a caffeine or sugar boost at 3 pm. I don't count calories and my weight is stable.
At the same time running was helping me work out what was going on in my head and heart. I knew there was a different career path out ther for me. I liked being an administrative assistant but my passion was definitely helping others find what foods would empower them to take the next steps into their lives. So I enrolled in school and started The Empowered Plate. I love what I do and helping others reach their goals.
I'd love to empower you to reach your goals. The right foods play a big part in healing what's going on inside of us. Send me an email at janinemchale@empoweredplate.com or visit my website, http://empoweredplate.com/, if you are ready to take that next step.
Friday, March 2, 2012
Back to Running
It's been at least 8 months since I have been able to run. On Saturday I got the go ahead to give it a try and run as tolerated by my podiatrist. Whoo hoo! Of course, I was a little nervous as well as eager. I'm cautious when returning from injury and I tend to be concerned when I feel pain around the same site. (I had a stress fracture in my hip a few years ago and when I started running again any pain in my hip freaked me out).
Now 8 months is quite a while to stop running so I've been run/walking. The first run was cautious with quarter mile intervals. The second run was slightly more ambitious with walking a fifth of a mile and running a third of a mile. Today's run/walk was even better and I wore compression pants so my legs didn't feel so achy. (Really, bless the makers of CWX compression tights, they make the experience much more pleasant). I forgot how much harder running seems when you haven't done it in a long while!
It's tempting to just let myself go but I know that's the quickest way to re-injure myself. For now I'm on the treadmill and I'm incorporating the walking intervals in my run. The treadmill is not my favorite but it is softer on my heel and the weather here hasn't really inspired me to wanting to be outside. I entertain myself with music, tracking my intervals, planning out what ever is going on in my head and writing my blog. I get some of my best ideas when running.
I'll keep you posted on how it goes. I really want to do the 10K Mini in June.
Do you need some inspiration to exercise or try something new in your life? Send me an email at janinemchale@empoweredplate.com and I'll be happy to help you get started. You can also check out my website at: http://empoweredplate.com/.
Now 8 months is quite a while to stop running so I've been run/walking. The first run was cautious with quarter mile intervals. The second run was slightly more ambitious with walking a fifth of a mile and running a third of a mile. Today's run/walk was even better and I wore compression pants so my legs didn't feel so achy. (Really, bless the makers of CWX compression tights, they make the experience much more pleasant). I forgot how much harder running seems when you haven't done it in a long while!
It's tempting to just let myself go but I know that's the quickest way to re-injure myself. For now I'm on the treadmill and I'm incorporating the walking intervals in my run. The treadmill is not my favorite but it is softer on my heel and the weather here hasn't really inspired me to wanting to be outside. I entertain myself with music, tracking my intervals, planning out what ever is going on in my head and writing my blog. I get some of my best ideas when running.
I'll keep you posted on how it goes. I really want to do the 10K Mini in June.
Do you need some inspiration to exercise or try something new in your life? Send me an email at janinemchale@empoweredplate.com and I'll be happy to help you get started. You can also check out my website at: http://empoweredplate.com/.
Wednesday, February 29, 2012
What's on Your Plate?
Last year the USDA food pyramid was changed to a plate with recommendations of 1/2 the plate consisting of vegetables and fruits, one quarter for whole grains and one quarter for protein. Dairy was off to the side in a glass. Honestly if you add a salad to that, make the half plate all veggies, 86 the milk and that is pretty much my usual dinner.
Not everyone can tolerate the same foods though. Some people can't tolerate gluten, some can't tolerate dairy and others have trouble with certain vegetables. Added to that there are a bunch of different dietary theories with conflicting ideas. It's confusing and it's hard to know which theory is correct.
The thing is no one diet works for everyone. It can be both frustrating and a relief to hear that. Some people really do need to eat less carbohydrates and others really do better on less protein. I do best with less sugar, minimal dairy, a lot of greens and a balance of whole grains and protein. I only know this through experimenting and the elimination diet. (which is not as creepy as it sounds, you give up a certain group of food for 10 days and then add it back in. to see how you feel).
Do you know which foods give you the most energy, leave you feeling satiated and not bloated, and have you powering through your day? And, on the flip side, do you recognize which foods leave you feeling sluggish and too tired to go on without some sort of boost from caffeine or sugar? It can really help with your day to day life as well as any sports or competitions that you participate in.
Helping people figure this out is what I do. I'm available for in person consultations as well as phone and email. Send me an email, janinemchale@empoweredplate.com, or leave a comment if you're interested in learning more. I'd love to hear from you!
Not everyone can tolerate the same foods though. Some people can't tolerate gluten, some can't tolerate dairy and others have trouble with certain vegetables. Added to that there are a bunch of different dietary theories with conflicting ideas. It's confusing and it's hard to know which theory is correct.
The thing is no one diet works for everyone. It can be both frustrating and a relief to hear that. Some people really do need to eat less carbohydrates and others really do better on less protein. I do best with less sugar, minimal dairy, a lot of greens and a balance of whole grains and protein. I only know this through experimenting and the elimination diet. (which is not as creepy as it sounds, you give up a certain group of food for 10 days and then add it back in. to see how you feel).
Do you know which foods give you the most energy, leave you feeling satiated and not bloated, and have you powering through your day? And, on the flip side, do you recognize which foods leave you feeling sluggish and too tired to go on without some sort of boost from caffeine or sugar? It can really help with your day to day life as well as any sports or competitions that you participate in.
Helping people figure this out is what I do. I'm available for in person consultations as well as phone and email. Send me an email, janinemchale@empoweredplate.com, or leave a comment if you're interested in learning more. I'd love to hear from you!
Friday, February 24, 2012
Some Foods to Try
What do you think when you hear the term superfood? Do you think oh, something I must try! Or ar you more: oh, now what? Honestly, I tend to lean toward the latter. I think certain foods become the darling of media attention and then we find that maybe they're not all they have been purported to be or that they become so popular that less scrupulous versions of the item start coming out.
Take coconut water. I love it and I do think it's good for rehydrating after a good run or a hard workout. I like to incorporate it into green smoothies as well. It has some electrolytes in it and, as long as you're buying the unsweetened variety, it's relatively low in calories. Do I think it should replace water? No. Water has no calories and is hydrating enough for most work outs. I do think it's better for your body than most sports drinks on the market. As an fyi: It's also good for a hangover.
Below are a few other superfoods that you may not be aware of. I am comfortable recommending to my clients and I use them myself. They are all tasty and easy to incorporate into your diet.
Cacao Nibs: partially ground cacao beans. An unsweetened chocolate that gives you an energy boost without caffeine. They are high in antioxidants as well as trace minerals magnesium and iron.
Bee Pollen: made from bees as they go from flower to flower. It's high in vitamins, protein, minerals and amino acids. It's recommended in the Beauty Solution by Kimberly Snyder. She also recommends it when drizzled with unrefined coconut oil, it's definitely an energy boost. Note: if you are allergic to bees do not use!
Unrefined Coconut Oil: This oil consists of 90% raw saturated fat – a rare and important building block of every cell in the body. Unlike long-chain saturated animal fats, coconut oil contains healthy, healing, medium-chain triglycerides (MCTs). MCTs support the immune system, the thyroid gland, the nervous system, the skin, and they provide fast energy as well.
Chia Seeds: Yes, this is what chia plants are made of. Chia has a large amount of omega-3 fatty acids which keep joints supple. Chia also provides a good amount of fiber, calcium, phosphorus, magnesium, manganese, copper, iron, niacin and zinc. They are a bit gelatinous and thicken up smoothies or can be used to make pudding.
Maca Powder: Maca root is native to the Andres of Bolivia andPeru
Raw Honey: Anti-bacterial, anti-viral and anti-fungal. It’s tasty, sweet, and a little goes a long way.
A few ways to incorporate these foods are to add them to your morning oatmeal, to yogurt or in a smoothie. There are a bunch of recipes that call for these ingredients as well so be creative and feel your energy soar.
If you are interested in learning more please leave a comment below, email me at janinemchale@empoweredplate.com or visit my website: http://empoweredplate.com/. I am happy to work with you in your journey toward a healthier lifestyle.
Take coconut water. I love it and I do think it's good for rehydrating after a good run or a hard workout. I like to incorporate it into green smoothies as well. It has some electrolytes in it and, as long as you're buying the unsweetened variety, it's relatively low in calories. Do I think it should replace water? No. Water has no calories and is hydrating enough for most work outs. I do think it's better for your body than most sports drinks on the market. As an fyi: It's also good for a hangover.
Below are a few other superfoods that you may not be aware of. I am comfortable recommending to my clients and I use them myself. They are all tasty and easy to incorporate into your diet.
Cacao Nibs: partially ground cacao beans. An unsweetened chocolate that gives you an energy boost without caffeine. They are high in antioxidants as well as trace minerals magnesium and iron.
Bee Pollen: made from bees as they go from flower to flower. It's high in vitamins, protein, minerals and amino acids. It's recommended in the Beauty Solution by Kimberly Snyder. She also recommends it when drizzled with unrefined coconut oil, it's definitely an energy boost. Note: if you are allergic to bees do not use!
Unrefined Coconut Oil: This oil consists of 90% raw saturated fat – a rare and important building block of every cell in the body. Unlike long-chain saturated animal fats, coconut oil contains healthy, healing, medium-chain triglycerides (MCTs). MCTs support the immune system, the thyroid gland, the nervous system, the skin, and they provide fast energy as well.
Chia Seeds: Yes, this is what chia plants are made of. Chia has a large amount of omega-3 fatty acids which keep joints supple. Chia also provides a good amount of fiber, calcium, phosphorus, magnesium, manganese, copper, iron, niacin and zinc. They are a bit gelatinous and thicken up smoothies or can be used to make pudding.
Maca Powder: Maca root is native to the Andres of Bolivia and
Raw Honey: Anti-bacterial, anti-viral and anti-fungal. It’s tasty, sweet, and a little goes a long way.
A few ways to incorporate these foods are to add them to your morning oatmeal, to yogurt or in a smoothie. There are a bunch of recipes that call for these ingredients as well so be creative and feel your energy soar.
If you are interested in learning more please leave a comment below, email me at janinemchale@empoweredplate.com or visit my website: http://empoweredplate.com/. I am happy to work with you in your journey toward a healthier lifestyle.
Friday, February 17, 2012
In Praise of Tea
I have another low-level cold and I cannot stand the taste of coffee when I'm congested. I don't drink much coffee anymore and right now it tastes like dirt, which is not appealing in the least. Tea, on the other hand, tastes delicious right now. And there are so many different varieties and flavors that I can keep myself happy.
I love tea and I love the fact there doesn't seem to be a a health risk for drinking it. Black tea has about half the caffeine of coffee, oolong has a little less than black tea, green tea has a quarter of the amount of caffeine in coffee and white tea has about an eighth. Herbal tea, made from fruit; herbs; seeds; and roots, does not contain caffeine. They are considered a tisane as they do not come from the same plant as the other teas.
Tea is shown to:
Reduce the risk of cancer by deactivating cancer promoting cells
Prevent stroke by reducing blood clots
Lower LDL (bad) cholesterol
Theanine, an amino acid uniqe to tea, helps fight bacterial & viral infections
Helps the digestive system (where 70% of our immune system resides)
Protect agains the affects of aging with its powerful antioxidants
I keep my caffeine down by having one or two cups of black or green tea in the morning and then switching to herbal varieties in the afternoon. The herbal varieties help me cut down on treat cravings. A cup of rooibas chai tea is tasty enough that I don't feel the need to have something sweet along with it.
There are so many varieties of tea that there is definitely something for everyone. Most of the avid coffee drinkers I know enjoy a mate vana or a barley roast to get them through their coffee cravings. Not sure that you'll enjoy it? Stop by Teany on the Lower East Side, an Argo Tea Cafe or a Teavana to ease your way in to different flavors and varities.
I love tea and I love the fact there doesn't seem to be a a health risk for drinking it. Black tea has about half the caffeine of coffee, oolong has a little less than black tea, green tea has a quarter of the amount of caffeine in coffee and white tea has about an eighth. Herbal tea, made from fruit; herbs; seeds; and roots, does not contain caffeine. They are considered a tisane as they do not come from the same plant as the other teas.
Tea is shown to:
Reduce the risk of cancer by deactivating cancer promoting cells
Prevent stroke by reducing blood clots
Lower LDL (bad) cholesterol
Theanine, an amino acid uniqe to tea, helps fight bacterial & viral infections
Helps the digestive system (where 70% of our immune system resides)
Protect agains the affects of aging with its powerful antioxidants
I keep my caffeine down by having one or two cups of black or green tea in the morning and then switching to herbal varieties in the afternoon. The herbal varieties help me cut down on treat cravings. A cup of rooibas chai tea is tasty enough that I don't feel the need to have something sweet along with it.
There are so many varieties of tea that there is definitely something for everyone. Most of the avid coffee drinkers I know enjoy a mate vana or a barley roast to get them through their coffee cravings. Not sure that you'll enjoy it? Stop by Teany on the Lower East Side, an Argo Tea Cafe or a Teavana to ease your way in to different flavors and varities.
Tuesday, February 14, 2012
Valentine's Day and Another Reason to Wear Red
Happy Valentine's Day! Today is the day for red, hearts and cupid. It's also the month of heart health awareness and what better day to celebrate the muscle that beats and gives you life? You want to remember to get your annual check ups and to take care of yourself.
Exercise most days of the week to keep yourself functioning properly. I don't care if you walk, run, go to the gym, dance to your Ipod or go on a cleaning spree. Just move for 30 minutes, break it up into chunks of time if you have to. Every minute and movement counts.
Eat foods that help your heart function at it's best. Foods rich in Omega 3's, vitamins, fiber, phytoestrogens, phytosterols, antioxidants, B complex vitamins and vitamins C and E all work to keep you in optimal health. It sounds like a daunting task but these are in some very basic and common foods. Happily red wine, berries, walnuts, almonds and chocolate are in the top 25 heart healthy foods. You can have a lovely Valentine dinner and still take great care of your heart.
The nutrients and what they do:
Omega 3's - found in salmon, walnuts and flaxseed. The boost the immune system, protect against blood clots and heart attacks.
Phytoestrogens - act like a weak version of estrogen and are found in flaxseed. They lower the risk of blood clots, stroke and arrhythmias.
Phytoesterols - seem to lower cholesterol in the body. All nuts, seeds and wheat germ have them.
Polyphenols - a type of antioxidant that reduces blood pressure, lowers LDL (bad) cholesterol and protects blood vessels.
Antioxidants - found in most colorful fruits and vegetables.
B complex vitamins - protects against blood clots and hardening of the arteries.
Vitamins C & E - protects cells against free radicals.
My dinner tonight is going to consist of: shrimp, broccoli, walnuts, red peppers, and asparagus over brown rice. There will be red wine and dark chocolate. My husband, my heart and my tastebuds will all be happy and taken care of.
Exercise most days of the week to keep yourself functioning properly. I don't care if you walk, run, go to the gym, dance to your Ipod or go on a cleaning spree. Just move for 30 minutes, break it up into chunks of time if you have to. Every minute and movement counts.
Eat foods that help your heart function at it's best. Foods rich in Omega 3's, vitamins, fiber, phytoestrogens, phytosterols, antioxidants, B complex vitamins and vitamins C and E all work to keep you in optimal health. It sounds like a daunting task but these are in some very basic and common foods. Happily red wine, berries, walnuts, almonds and chocolate are in the top 25 heart healthy foods. You can have a lovely Valentine dinner and still take great care of your heart.
The nutrients and what they do:
Omega 3's - found in salmon, walnuts and flaxseed. The boost the immune system, protect against blood clots and heart attacks.
Phytoestrogens - act like a weak version of estrogen and are found in flaxseed. They lower the risk of blood clots, stroke and arrhythmias.
Phytoesterols - seem to lower cholesterol in the body. All nuts, seeds and wheat germ have them.
Polyphenols - a type of antioxidant that reduces blood pressure, lowers LDL (bad) cholesterol and protects blood vessels.
Antioxidants - found in most colorful fruits and vegetables.
B complex vitamins - protects against blood clots and hardening of the arteries.
Vitamins C & E - protects cells against free radicals.
My dinner tonight is going to consist of: shrimp, broccoli, walnuts, red peppers, and asparagus over brown rice. There will be red wine and dark chocolate. My husband, my heart and my tastebuds will all be happy and taken care of.
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