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Thursday, January 28, 2010

Get your Zzz’s the Natural Way!

Having trouble sleeping like millions of other people? Try a natural approach of bringing the body back into balance by supplementing with 5HTP, eating foods sources high in tryptophan and naturally increasing your melatonin levels. 5HTP or 5-Hydroxytryptophan, is an amino acid, made by the body from Tryptophan. 5HTP boosts serotonin levels, a hormone responsible for regulating your mood. In turn melatonin, a hormone which regulates sleep and wake cycles, increases in the body. All three components work to bring the body back into its balanced cycle of restorative sleep, resulting in a healthier wake time. Want to try 5HTP? Look for it in the supplement section of health food stores, drug stores or in your local supermarket.

Before you run out and make your purchase, read on...

I ALWAYS encourage people to be informed about any supplement they put into their body. Here are some additional facts about 5HTP, Melatonin and Tryptophan, along with sources for more in depth scientific knowledge regarding them. Note, reading highly technical information can be boring and may put you to sleep!! Hmmm...taking 5HTP, increasing food sources rich in Tryptophan AND reading technical information, while sitting in the sun, may be just what a sleepless body needs for a great nights sleep!!

1. 5HTP is made from the seeds of an African plant called, Griffonia simplicifolia.
2. 5HTP may also be prescribed for conditions such as depression, fibromyalgia, migraines, anxiety and weight loss.
3. Great food sources of Tryptophan: turkey, chicken, beef, brown rice, nuts, fish, milk, eggs, cheese, fruit and vegetables. NOW you know why you feel so sleepy after a BIG turkey dinner on Thanksgiving Day!!
4. Tryptophan is constantly competing with other amino acids to access the brain. Eat foods rich in carbohydrates to naturally increase the absorption of Tryptophan.
5. Melatonin production can be boosted naturally by increasing the body’s exposure to sunlight each day.

For more information about 5 HTP, Melatonin and Tryptophan:

http://altmedicine.about.com/cs/herbsvitaminsad/a/5HTP.htm

http://www.holistic-online.com/Remedies/Sleep/sleep_ins_melatonin-and-5HTP.htm

http://www.webmd.com/sleep-disorders/tc/melatonin-overview

http://www.nutritional-supplements-health-guide.com/sources-of-tryptophan.html

Monday, January 25, 2010

Threading the Needle by Tori Ziege

My niece, Tori, was asked to write a paper about one defining moment in her life. She called me, frustrated and thinking she had a boring life, since she could not come up with ONE single important, defining moment! As her words entered my thoughts, I could feel her frustration. I felt, if given the same assignment, I could not wrote about just one moment. Sharing those thoughts with Tori and discussing some of her life events. I could feel her energy and thoughts shifting to a VERY creative solution! Here is her interesting and insightful interpretation of the assignment.


Fear controls your body like a puppeteer. Pull the strings on your legs; they tremble as though theyre in an earthquake. Pulls the strings on your eyes; they roll back inside your head. Pulls the strings on your hands, and for the umpteenth time you tightly grip the harness of your parachute, making sure everything is secure and operational. 5...4...3...2...1...JUMP! Suddenly, the strings of fear are cut, and youre propelled forward. Clouds rush past you faster than the high speeds of Comcast internet, and your life flashes before your eyes. What do you see? What memories, what events, have shaped and justified your time on Earth? Thats the question I was faced to answer, and at the moment, a flashback would seem more like a black out. Cotton ball clouds and bright blue skies would become an endless void, too dark to see the parachute chord. And Id be falling falling falling

Tori! Talias voice shattered through my reverie, Have you decided what youre going to write about yet?

No, I huffed, glaring at my computer monitor as though it were to blame. The screen was like a sheet of printer paper in a snow storm, you couldnt see anything but white.

Here, now she has something, offered Christian, his giant catchers mitt hands quickly typing gibberish letters across the page.

Oh yes, thatll be the next best-seller in the Wall Street Journal, chuckled Brian on the other side of me. Today was Friday, which meant that his hair looked like a fraidy cats fur standing on end after sticking its paw in an electrical socket after getting whirled around in a tornado. Or you could just say he looked like the guy from Dragonball Z. Either way, you get the picture.

Yeah, as much as I pine to be the author of randomly typed manuscripts, I think Ill give it a bit more thought, I teased, holding down the backspace button.

Then the piercing caw of a crow shrieked in my ear, Whyd you delete that? You had something written. Oh wait, it was the sub. Man, her voice was high pitched. It was as shrill as the blaring fire alarm. I marveled at it for a second. Ahem, ahem, she coughed like Umbridge, straight out of a Harry Potter novel, I said, why did you erase what you had?

Oh…” I mumbled, I umm just didnt like what I had.

Well what was it?

It was uhh…” I stalled by turning back to the computer. Hurriedly I fingered the keys to form a sentence. I was sitting at the computer, trying to think of an idea. There, I explained, showing her my cover up. Thats all I had.

Come with me. Gulp. I felt like I had been pushed off a tight rope. Its not like hadnt been making an effort; I was working harder than Bob the Builder to find the perfect subject to write my personal narrative about. But I just didnt have good balance, and after a few precarious steps I was bound to topple over and be sent spiraling to the ground. Wasnt I? The sub (I think her name was Mrs. R?) lead me to a menacing, round table away from everyone else and took a seat, staring at me like a judge scrutinizing his jury. So, whats the problem here? she queried, taking on an even impossibly sharper tone.

I cant think of an event to write about.

Why not?

Im not sure…” I trailed off. And I really wasnt. The picture perfect topic was eluding me worse than the Gingerbread Man. Run, run, run as fast as I couldnt seem to catch it. What was worse was that I was a cross-country runner. I certainly should be able to catch it. And then it me. Running! I could easily write about that. But which race? Different images of courses and finish lines flashed like a kaleidoscope through my head. There was my first scoring race in 6th grade, or 7th grade Big 11 finals when mounds of snow blanketed the ground. Then there was also the two races Id won in 8th grade and all the varsity High School races Id run so far. But none of them felt right. How had they individually affected me? The Great Pyramids didnt pop up over night. They took hundreds of years, brick upon brick, to construct. But remove one stone, and the whole monument would still come crashing down like a Janga tower. Thats how I felt about my meet. I couldnt just write about one; it had to be all. Sigh. Back to the drawing board.

I see youre a runner, screeched Mrs. R, pointing at my bright pink track tee. Why dont you write about that? Whoa. Déjà vu. Didnt I just go through this? Maybe I should start saying my thoughts out loud.

No, I dont think thatll work, I replied vaguely. I knew what my problem was. I was too much of a perfectionist. Id been fighting it for the majority of my life. But this time I was stepping out of the ring. I had this specific vision in my head and nothing else would, nothing else could satisfy me.

What about a sibling being born?

I really dont remember that

Life threatening injury?

Never so much as broken a bone.

Any vacations…” Okay, this was getting ridiculous. I knew in my heart only I could unearth the solution I was looking for. This sub was trying to fit a square peg in a round hole, and even worse was that mine was needle thin. I needed to locate that needle. Unfortunately, it seemed to be stuck in a haystack. One I could only search if this old bird stopped talking and let me get to work. Really, I appreciated that she was trying to help, but I was done playing around.

Brilliant idea! I think Ill write about that!

Write about what?

“…What you just suggested! I called, already taking off back towards my seat. Expecting to see my screen angel white again, I was surprised to find the cursor winking at me from a couple lines down the page. I was sitting at the computer, trying to think of an idea, when I discovered the cure for cancer and the meaning of lifeThen I woke up. Funny Brian, I chortled as I glanced him guffawing next to me. As my life could morph so quickly, so instantaneously into something exciting. I couldnt think of one lifelong highlight that had changed me, how could it suddenly change now? Change My laugh cut off like someone had shoved a dirty dishrag in my mouth and I paused like a deer in headlights. The needle was change. Because I was wrong. Or that is, my perception was. It wasnt that anything in my life hadnt had the capability to change me drastically; it was that I just hadnt let individual periods affect me. I was never a person who liked change, as I said before I was a perfectionist. Change was like sweeping a broom beneath my feet, ruining everything I had worked so hard to establish. Thats why I let each race I ran slowly build inside me. Thats why my experiences ran together over long periods of time. My outlook had established steel bars against change inside my mind. But at some moment I had to realize change was good. Now was my moment. If I didnt like my hair, I could easily pick up a pair of scissors and cut it, giving me a whole new confidence. And without even blinking I could speak the words to a secret burning inside of me. Words that could set me free. At this moment I was opening myself up to a whole knew world of change and by doing this, change was happening inside me already. Without a minute to waste, I spun my fingers across the keyboard as I slid into my seat. I typed quickly, the rhythmic clicking like music to my ears.

Whats going on Tori? asked Christian, peering effortlessly over my shoulder because of his height.

Im threading the needle.

Sunday, January 24, 2010

A GIFT to Spiral YOUR energy UP!!














Give the gift of a BodyMindSpirit session from Evolving Wellness. Each session is a holistic, energizing or relaxing hour of fitness, health, nutrition and wellness, to SPIRAL YUR ENERGY UP! You can choose to experience your session by phone, in the studio or at your home. Gift Certificates are available.

As a special gift to readers/fans/followers, purchase a session OR a package of sessions during the month of January and February and receive a complimentary 30 minute session! Yes, you will receive the gift of one 30 minute session - to use either by phone or in person. You can gift this session to yourself or to someone in your world. To purchase gift certificates for sessions with me at Evolving Wellness OR to find out more information about Evolving Wellness sessions please call 941-320-3697.

Client's share their experience of their holistic sessions at Evolving Wellness:

"First time I have stuck with an exercise program for a year!! My clothes fit better, I have less aches and pains and I actually ENJOY coming to work out at the studio and on my own!! - P.L.

"Some very cool things have been happening in my life since you worked with me (by phone) Fantastic!! Thank you..." - D.W.

"I have arthritis in my hands and feet. I feel much better now. My posture is better...I actually ENJOY her sessions. I FEEL GREAT!!" - L. P.

To purchase gift certificates for sessions with me at Evolving Wellness OR to find out more information about me and Evolving Wellness sessions please call 941-320-3697.

Sunday, January 17, 2010

Healthy Organic Vegan Italian Soft Cookies














Healthy Organic Vegan Italian Soft Cookies


This year I decided to give myself a culinary challenge! Converting all of my favorite holiday cookie recipes into healthy, vegan, organic versions, while keeping them delicious!! The first one I converted, Italian Soft Cookies, is a favorite family recipe. Everyone LOVED them!! AND they loved the fact they are healthy, organic and vegan. Even though they are a holiday cookie, they can be made ANY TIME of the year!! Enjoy!!


(I am including both versions of the recipes.)


Healthy Organic Vegan Italian Soft Cookies

1 cup vegan butter, softened, room temperature

1 cup organic sugar

4 flax “eggs”*

1 cup organic coconut milk, unsweetened

1 tsp. organic vanilla extract

1 tsp. organic almond extract or organic lemon extract or orange extract

6 heaping tsp. organic baking powder

4-5 cups flour - A mixture of organic brown rice flour, organic quinoa flour and organic unbleached white flour. (You can experiment with different rations and flours.)


Flax “egg” = 1 tbsp. organic ground flax meal + 3 tbsp. water, mix until well blended.


Cream together sugar, eggs, butter in a large mixing bowl. Add milk and extracts. Mix until blended. Add the baking powder. The mixture will rise and bubble creating a foam on the top of the mixture. Then add the flour until a moist cookie dough consistency is created. Refrigerate dough over night.


To Bake: Preheat oven to 350°. Using a melon ball scoop, scoop the dough and roll into a ball. Cover a cookie sheet with parchment paper and place the rolled dough pieces approximately 2 inches apart. Bake until glossy on top and slightly brown around the edges. Remove from oven. Transfer cookies to wire rack to cool.


Frosting: Combine 1/2 cup softened vegan butter, 2 1/2 cups organic powdered sugar, 1 tsp. organic vanilla extract, 2 - 3 tbsp coconut milk to create a frosting consistency. Frost completely cooled cookies and store in a single layer in the refrigerator up to 2 weeks. Unfrosted cookies can be stored up to 3 months in the freezer.



Original Italian Soft Cookie Recipe

4 eggs

1 cup sugar

1 cup butter

1 cup milk

1 tsp. vanilla extract

1 tsp. lemon or almond extract

6 heaping tsp. baking powder

4-5 cups flour


Cream together sugar, eggs, butter in a large mixing bowl. Add milk and extracts. Mix until blended. Add the baking powder. The mixture will rise and bubble, creating a foam on the top of the mixture. Then add the flour until a moist cookie dough consistency is created. Refrigerate dough over night.


To Bake: Preheat oven to 350°. Using a melon ball scoop, scoop the dough and roll into a ball. Cover a cookie sheet with parchment paper and place the rolled dough pieces approximately 2 inches apart. Bake until glossy on top and slightly brown around the edges. Remove from oven. Transfer cookies to wire rack to cool.


Frosting: Combine 1/2 cup softened vegan butter, 2 1/2 cups organic powdered sugar, 1 tsp. organic vanilla extract, 2 - 3 tbsp coconut milk to create a frosting consistency. Frost completely cooled cookies. Allow frosting to dry before storing. Store in a single layer in the refrigerator up to 2 weeks. Unfrosted cookies can be stored up to 3 months in the freezer.


Wednesday, January 6, 2010

Handbook to Just BE!

On the first day of the New Year, unlike MANY other people, I had decided NOT to: think about the past year, make a bunch of resolutions or create a list of goals for 2010. Ahhh...yes, I was going to be different, just relax into the New Year and just BE!! And then, I read an email from a former client. The email hooked me with the first line. ‘Drink plenty of water.” It conveys the same healthy tip about water, which I share almost weekly on Facebook and other social media sites!! Continuing through the list I realized this 'handbook' fits my criteria to BE, with direction. Guiding me to: BE healthier, BE more of who I am and BE more connected to family, friends and the world. Most of all, BE more connected to MY life!! If you choose to enjoy the guidance from the handbook, I've included some tips on how to easily incorporate it into your life! ENJOY!!

HANDBOOK to just BE!
(originally titled Handbook 2010)

Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games .
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minute walk daily. And while you walk, smile.

Personality:
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or think about things you cannot control. Instead invest your energy in the positive present moment.

13. Don't overdo. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past.

It will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the

curriculum that appear and fade away like algebra class, but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree.

Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:
32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most self is always happy. So, be happy.


Tips to incorporate the guidance of the Handbook to Just BE!


1. Print out the handbook and read it before you start your day and right before you go to sleep. The morning read will guide you through the day. The bedtime read will strongly guide your unconscious thought process. It's a known fact!! Many of the great thinkers and inventors of our world regularly used this simple technique to come up with new inventions, original theories and answers to solve hard problems.


2. Pick one action step of the Handbook and incorporate it daily for a month. It takes 21 days or more to create a new thought process, which then produces a habit!


3. Journal about your progress. Recognize ALL the changes taking place, even the small ones. Most often the small changes create the greatest life long positive effects.


4. Most of all, enjoy the process. It's all about being present during the process, not focused on the future outcome!!