January 19, 2011

How to get unstuck in 3 steps

Have you ever had to stop short on the road because a squirrel darted in front of your car and then just stood there, frozen, staring at you?  It’s as if the squirrel doesn’t know whether to run to the right or run to the left, but knows it needs to run and it needs to run fast.  But the confusion is so paralyzing, it just keeps standing in the middle of the road, terrified, causing you to have to drive around it or wait a few minutes until it finally figures out which way to turn.

Do you ever feel that way?  Like you know you need to move, but you’re not sure in which direction? Or you know where you need to go, but you’re not sure how to get there?

On Monday I got stuck.  It felt as if the universe was determined to prevent me from moving forward.  I tried to pay bills, and my online banking account was not letting me log in.  Three hours and dozens of phone calls later, I tried to blog about staying cool under pressure, and wordpress was telling me that my account had expired (it hadn’t).  I went to wrap a gift – no tape.  Tried to make soup – no onions. It was just one of those days.

All of this frustration left me unmotivated – stuck right where I was and unable to move forward.  If you’ve ever felt this way, here is a three-step guide to how to move on:

1.  Figure out what is holding you back. When you are in a rush to move forward, the last thing you probably want to do is take a step backward.  But it’s important to evaluate what is holding you back, so you can develop strategies that will help you tackle these things and get them out of your way.  In order to reach your goals, you need to make space for them to materialize.  Write down all of the things that you feel are preventing you from reaching your goals.  What makes you feel like you can’t move forward?  What do you wish weren’t the case, so you could move on?  Next to each item, write five ways you can get past that item.

2.  Before you try to tackle the thoughts you wrote down next to each item, take a deep breath and find some motivation.  What pulls you forward?  Who can you connect with and what activities can you practice that will help you get out of the doldrums?  For me, running is a way I nourish my body and give it the energy it needs to move forward.  I also look to my friends for motivation.  I read my friend Jen’s blog for inspirational tips on how to live life to the fullest and be my authentic self (this week’s post on heart asanas really spoke to me), and I connect with other female entrepreneurs through a group my friend Jordana Jaffe founded, She’s the CEO.  All of these things help pull me forward.

3.  Next, set some small, attainable goals that will move you closer to getting what’s in your way out of your way and achieving the bigger picture.  The key word here is attainable.  Sometimes we can be our own worst critics.  If you set expectations for yourself that are too high, you’ll only be disappointed and hard on yourself.  As my friend Karen put it this afternoon, we often want me time – we are our favorite people to be around – and yet we can be so mean to ourselves, we spend the entire time yelling at ourselves and being critical. Take a deep breath and treat yourself like you would a mentee or friend.  You’ll be happier, more productive and more successful for it.

Don't get stuck! Figure out what's in your way, seek inspiration and set small goals to move yourself forward.

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January 14, 2011

Baked millet with butternut squash and sage

This is a Mark Bittman recipe that I found on one of my favorite blog’s, Heidi Swanson’s 101 Cookbooks.  It is so simple and SO delicious.  You don’t even need to cook the millet first – you just throw it all together in one bowl, and what comes out of the oven is warm, sweet and nourishing.  Enjoy!

1/4 cup extra virgin olive oil

3/4 cup millet

1 medium butternut squash, peeled, seeded and cut into 1-inch cubes

1 cup fresh cranberries

Salt and freshly ground pepper

1 tablespoon minced sage leaves or 1 teaspoon dried

2 tablespoons maple syrup or honey

1 cup vegetable stock or water, warmed*

1/4 cup pumpkin seeds or coarsely chopped hazelnuts

Preheat the oven to 375F and grease a 2-quart casserole, a large gratin dish, or a 9×13-inch baking dish with olive oil.

Put 2 tablespoons of the oil in a small skillet over medium-high heat. When hot, add the millet and cook, stirring frequently, until fragrant and golden, about 3 minutes (note: don’t overdo it). Spread in the bottom of the prepared baking dish.

Scatter the squash or pumpkin cubes and the cranberries on top of the millet. Sprinkle with salt and pepper and the sage and drizzle with syrup. Carefully pour the warmed stock over all (note: you may want to try 1/2 cup stock & 1/2 cup low-fat cream). Cover tightly with foil and bake without disturbing, for 45 minutes.

Carefully uncover and turn the oven to 400F. As discreetly as possible, sneak a taste and adjust the seasoning. If it looks too dry, add a spoonful or two of water or stock. (note: This is key! The millet should be close to being cooked through at this point, if not you need to add liquid and keep it moist and cooking – I used another 1/4 cup+ of stock here). Sprinkle the pumpkin seeds on top, and return the dish to the oven. Bake until the mixture bubbles and the top is browned (note: and the millet is cooked through), another 10 minutes or so. Serve piping hot or at room temperature.

Serves 4 to 6

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January 11, 2011

Healthy tips for snowy days

If you live anywhere along the east coast of the U.S., chances are you were either snowed in earlier this week or have a snow day ahead of you!

Here are my FIVE favorite tips for how to “weather” the snow storm in a healthy way, so you don’t get cabin fever, the munchies or that gross “I can’t stand to be in this house” feeling:

1)  Have you stocked up on TONS of fresh fruits and veggies?  You can have as many of these as you want, and if you get the snow snack-attack that usually comes with a storm, it’s nice to have some baby carrots with low-fat dip, fugi apples, grapes and oranges to munch on.

2)  Do you have tea, coffee, reduced-calorie hot chocolate, and ingredients to make a good soup? Check out my site for some good, simple, quick soup recipes.

3)  Have you made it to the gym in preparation for a day or two when you may not be able to make it there?  If you have, great!  If not, try to incorporate some movement into your day this afternoon so you don’t feel sluggish tonight and tomorrow.

4)  Do you have lots of activities at home to keep your attention, so you don’t get bored and start snacking?  Think board or Wii games, art projects, good books and movies, pets to play with and good company.

5)  Do you have some warm snow gear? Remember that the snow can be FUN!  Put on those snow pants and go for a walk, shovel or build a snowman.  You’ll burn hundreds of calories and have a lot of fun, just like when you were a little kid.

Let it snow, let it snow, let it snow! Enjoy!

 

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December 28, 2010

100 Ways to Get What You Want in the New Year

If every year you make a New Year’s resolution that’s lost and forgotten by President’s Day, check out my list below of 100 ways you can make your goals this year become a reality, once and for all.

No more deprivation, self-criticism, or kicking yourself on Valentine’s Day because you haven’t yet lost those 10 pounds.  When you make your New Year’s resolution this year, consider following some of the recommendations below to set goals that are truly attainable and work on them throughout the year.  You will be able to build the life you always imagined for yourself.  And if you find you need some help, email me for a free New Year’s resolution session.  I will help you get your life on track and headed in a direction that you’ve always dreamed of.

  1. Make a list of everything you want.
  2. Set reasonable goals.
  3. Pamper yourself.
  4. Embrace imperfection.
  5. Appreciate and thank people.
  6. Draw a picture or make a collage that depicts your goals and display it somewhere prominent.
  7. Adorn your body with clothes and accessories that make you feel comfortable and beautiful.
  8. Don’t worry about what others think.
  9. Trust your gut.  If there is a voice inside saying, “I know this sounds crazy, but…” turn up the volume.
  10. Consider “you” an investment, and invest in yourself.
  11. Surround yourself with your biggest fans.
  12. Keep a gratitude journal.
  13. Connect with a community that shares your profession, religion or hobby.
  14. Forgive others.
  15. Ask for forgiveness.
  16. Have faith.
  17. Make one new friend (or get in touch with an old one) each week.
  18. Treat your body like a temple.
  19. Put it out there.  Tell everyone you know what you want.
  20. Make a list of the things holding you back in the left-hand column of a chart, and in the right-hand column, jot down three ways you will overcome each challenge.  Throw out the left-hand column and post the right on your refrigerator.
  21. Go the extra mile.
  22. Be yourself.
  23. Take a communications vacation.  One night a week, turn off the phone, blackberry, computer and TV.
  24. Rid your life of activities that drain your energy.
  25. Live like you’re dying.
  26. Express love.
  27. Recognize regrets, learn from them and let them go.
  28. Throw out three things a day that you don’t need.
  29. Do one thing that gets you out of your comfort zone every day.
  30. Reward yourself and celebrate successes.
  31. Show up.
  32. Make space in your life for success, both physically and emotionally.
  33. Do what you loved to do when you were five (pet dogs, run in the rain, etc.)
  34. Get rid of toxic people and relationships.
  35. Schedule “you time” each week.
  36. Exercise.  Getting daily movement will give you energy that fuels you forward.
  37. Build a “you” brand.
  38. Take three long, deep breaths every morning when you wake up and every night before you go to bed.
  39. Drink water to keep your body clean and hydrated.
  40. Keep in touch.
  41. Eat the highest quality whole foods you can find.
  42. Eat only until you are 80% full.
  43. Create a clean, peaceful and organized home and work environment.
  44. Be patient.
  45. Forgive yourself.
  46. Create a board of directors for your life and seek their input frequently.
  47. Fire the voice in your head that puts you down or tells you you can’t.
  48. Practice self-care.
  49. Put yourself in “you school” by assigning yourself books, classes and movies you can learn from.
  50. Keep a journal, and use it to see what progress you are making on your goals.
  51. Ask for help.
  52. Help someone else.
  53. Write down three things you achieved each night before you go to bed.
  54. Don’t take things too seriously.
  55. Surround yourself with people who propel you forward.
  56. Make a financial plan that will enable you to reach your goals.
  57. Be bad. Rid yourself of societal pressures and expectations and replace your Blackberry with a bubble bath.
  58. Be the boss of your life – and be a good boss.  Give yourself bonuses and time off, and be flexible.
  59. Believe in yourself.  If you don’t, who will?  Whether you think you can or think you can’t, you’re right.
  60. Push yourself to work a little bit harder than you think you can.
  61. Accept compliments.
  62. Think outside of the box.
  63. Volunteer.
  64. Break bad habits by replacing them with new, positive ones.
  65. Be persistent.
  66. Don’t judge others or yourself.
  67. Make time for hobbies you love.
  68. Take vacations.
  69. Find a key learning from every experience.
  70. Have lots of sex.  The act of intimacy reduces stress and boots self esteem and immunities.
  71. For one week, say “yes” to every opportunity that comes your way.
  72. Listen to and respect your body.
  73. Find the loneliest person in the room when you’re at a party and approach them.  You will meet someone interesting and make someone’s day.
  74. Take a risk at least once a week.
  75. Find a mentor who has what you want and learn from them.
  76. Go to sleep.  Let your body rejuvenate.
  77. Go on the absolutely delicious diet.  Only eat things that truly nourish and satisfy you.
  78. Write a personal mission statement.
  79. Get in touch with your roots.
  80. Write down your biggest success from last year.  Consider what worked and learn from it.
  81. Write down your biggest failure from last year.  Consider what didn’t work and learn from it.
  82. Slow down and be thoughtful.
  83. Write down what you hope to achieve in the next month, three months, six months and twelve months.
  84. Reward yourself.  Keep a list of rewards and check them off as you reach your goals.
  85. Be honest with yourself and with others.
  86. Embrace change, even if it’s uncomfortable.
  87. Eat mindfully. Give your food your undivided attention.
  88. Get fresh air several times a day.
  89. Write down the qualities you love in your friends and family and strive to emulate them.
  90. Don’t compare yourself with others. Remember that you are on your own path.
  91. Seek inspiration from people, cultures and places that are different from you.
  92. Dress the part.
  93. Prepare for what you want as if it is definitely happening.
  94. Try to have fun in everything you do.
  95. Celebrate success.
  96. Create a stress tool box.  Compile a list of things you can do when you feel stress coming on.
  97. Create a happiness tool box.  Compile a list of things you can do when you are blue to lift your spirits.
  98. Once in a while, splurge and indulge in life’s pleasures.
  99. Do at least one thing each day for yourself.
  100. Always try your best.

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Filed under life transitions, Optimum health, Self development, stress management, surviving the holidays, taking risks, weight loss

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December 16, 2010

Rustic french green lentil soup

When the weather is as cold as it’s been, do you find yourself raiding your pantry for anything and everything that contains carbs and fat?  If you think you’re hungrier when your cooped up inside during the winter, you’re not crazy – you really are.  Our bodies are smart, and in order to keep us warm and nourished during the cold winter months, they often crave things that will keep them full and satiated.

Instead of trying to satisfy these cravings with unsatisfying sugar-laden and simple-carb snacks, give your body whole foods that will balance it while keeping it warm and full.  This rustic french green lentil soup has a wonderful earthy taste and is warm, simple and inexpensive.  Enjoy!

Rustic French Green Lentil Soup

Ingredients:

About 2 cups of finely chopped Kale (I tear the leaves from the center vein and throw them in)

28 ounces (about 3 1/2 cups) of roasted tomatoes (I use canned tomatoes)

2 stalks celery, sliced

2 teaspoons of sea salt

one onion, finely chopped

1/2 teaspoon of cumin

1/8 teaspoon of cayenne pepper

1/2 teaspoon of smoked paprika

pinch of cinnamon

2 cups of French green lentils

6 cups of broth (for the lentils), plus 2 or more cups for the soup

2 tablespoons of olive oil

0% Greek yogurt

Preparation:

Bring 6 cups of broth to a steady low boil. Add 2 cups of lentils to the broth and continue to boil for about 25 minutes.

While the lentils are boiling, get another saucepan for the soup (it will need to hold about 6 cups of liquid, and add olive oil and onions and saute for a few minutes on medium heat.

Drain the lentils from the water and then add them to the onions, along with the tomatoes, celery and kale.

Season with salt, cumin, cinnamon, cayenne pepper, paprika, and anything else you would like.

Add 2 cups of broth to the soup mixture, and bring it all to a medium simmer. Let it simmer for about 10 minutes. You may want more broth depending on how much water the roasted tomatoes contributed to the mix.

Top with some 0% plain greek yogurt and enjoy!  Serve with a rustic bold French red wine.

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November 23, 2010

How to enjoy Thanksgiving and not gain the holiday 10

This article originally appeared in the November issue of the Rittenhouse Sq Revue.

Giving Thanks:  How to Be Truly Nourished This Thanksgiving

Did you know that according to some research, the average American consumes approximately 3,000 calories during Thanksgiving dinner?  That’s more calories than most people need during the entire day.  Add in a few hundred extra calories each day following Thanksgiving as the leftovers disappear, and most people are almost guaranteed to begin a few months of steady, holiday weight gain with their Thanksgiving meal.

The good news is that it doesn’t have to be this way.  Thanksgiving is meant to be a celebration of the autumn harvest, and a time when we nourish ourselves with whole food from the earth.  It’s also a time to celebrate things that we are thankful for and that truly nourish us – our friends, our family and all of the blessings in our lives that bring us joy and happiness on a daily basis.

So why do we overeat so much at Thanksgiving dinner?  For some people, it’s simply about not paying attention to how much they are eating.  We can be so busy preparing the meal, running around the den with our nieces and nephews and catching up with family and friends that we forget to pay attention to when we’re full.  For some, it may be because they’ve deprived themselves of their favorite foods as a way to “save up” for the holiday, and in turn, they binge when they finally get to dinner.

But let’s face it – what would Thanksgiving be without grandma’s turkey, dad’s mashed potatoes or pumpkin pie?  Here are some tips for staying healthy this Thanksgiving while still enjoying all of the delicious and comforting treats the holiday offers.

Don’t:

“Save” your calories for dinner.  When we skip meals, our bodies go into starvation mode, and begin thinking that they need to cling to whatever calories we give them when we do eventually eat.  This leads to a sluggish metabolism and a voracious appetite at dinner that will cause you to overeat.

Deprive yourself of your favorite family dishes.  If you love pumpkin pie, have some.  Life is too short not to!  But keep portion sizes in check.  Have three bites of the pie, and then fill up on fruit and a nice cup of coffee or a glass of wine for dessert.  By “crowding out” some of the calories and fat from the pie with fruit, you will save hundreds of calories and leave the table feeling satisfied, but not stuffed.

Eat until you are really full.  It takes approximately 15 minutes for our bodies to send us signals that we are full after we eat, so by the time we realize it, we may have already overdone it.  Practice mindful eating by putting your fork down between bites, fully chewing all of your food, and paying attention to the sight, smell, taste and texture of each bite.

Do:

Have a healthy Thanksgiving Day.  Have a good breakfast and a light lunch filled with fruit, vegetables and whole grains.  Take a walk or jog around Rittenhouse Square, or treat one of your nieces or cousins to a nature walk in one of the parks in the area.  Getting some fresh air and exercise will increase your metabolism and help you work up an appetite for dinner.

Bring your own healthy dish to dinner.  Everyone needs something they can eat a large amount of and fill their plate with.  Have some fun with the amazing seasonal produce we have available to us in our area.  How about a pureed soup with Kennett Square mushrooms? Or a big, fresh arugala salad with peaches and dried cranberries?  Take your favorite flavors from the season and turn them into healthy holiday dishes.  Who knows, you might start a new family tradition!

Consider what your “primary foods” are.  What are the things that truly feed you?  Is it looking at family photos and reminiscing about old times?  Is it spending time with your favorite uncle?  Get up from the table and remember what Thanksgiving is really all about – giving thanks.

And here’s a great, easy recipe to bring to your dinner…

Roasted Autumn Vegetables

Roasting seasonal vegetables is a great way to celebrate fall flavors.  Use local produce from a Pennsylvania or New Jersey farm, and your veggies will be packed with even more nutrients and taste.  This is a great side dish to bring to your traditional Thanksgiving meal (hint -–it can even be made the day before).  It will leave you feeling filled with grounding energy.

Heat oven to 350 degrees.  Chop up 4-6 cups of any of the vegetables below:

Carrots – cut into large chunks, or baby carrots

Parsnips – cut into large cunks

Broccoli – cut into large pieces

Cauliflower – cut into large pieces

Red onion – cut into thick slices

Eggplant – cut into two-inch cubes

Potatoes – cut into large chunks

Toss with olive oil, salt, pepper, a few minced garlic cloves, and a dash of balsamic vinegar.  Place in a baking dish and bake for 45 minutes.  Can be served hot, room temperature or cold.

Need some help staying on track during the holidays?  Email me for a free consultation.

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November 5, 2010

5 Steps to Ending Emotional Eating

Ladies, what is with this week?

I must have heard half a dozen women within the past few days tell me that they are struggling with emotional eating.

Is it possible that the stars are aligned in a way that is making all females on earth crave bread and chocolate?  Are we all PMSing at the same time? (Sorry, guys, but this does tend to be an issue primarily for my female friends).

Even I found myself in a snack slump yesterday, mindlessly munching on terrible things.

So, which came first, the bad food or the bad mood?  Either way, here is how to end this cycle before the holidays hit and we’re all really in trouble:

1.  Forget about every moment up until now.  What you ate last night or this morning is irrelevant.  What matters is what you do now.  Stop punishing yourself for whatever you’ve been punishing yourself for and move on.  Let it go.  Now is a new moment.

2.  If you’ve ever read Geneen Roth‘s books or heard her speak, you know that she always says that “how we eat tells all,” and that “our bodies are getting something emotionally” from the snacking or eating, or we wouldn’t be doing it.  I couldn’t agree with her more.  Our bodies are very smart, and they tell us when we need things.  So what are you getting from your eating? Comfort? Stress relief? Happiness?  Once we understand what you’re getting from this, then we can fulfill that need in another way.

3.  Help your body understand that life is not an emergency.  If you’re angry, stressed, tired, sad, or all of the above (all common emotional eating triggers), your body has likely been in a constant fight or flight mode, and therefor is clinging on to every calorie you give it, storing up for when the emergency gets worse.  (Click here to read more about John Douillard’s Ayurvedic remedies to calm our bodies down).  Breath is one way to do this.  According to Dr. Andrew Weil, breath is the most powerful way we have to communicate with our body and send a message that it is time to calm down.  Click here for a deep breathing technique from Dr. Weil.  Practice some self care.  Take a moment and do something that lets your body know that it is time to relax.

4.  Find a way to get what you were getting from the snacking in another activity.  If your primary foods are out of whack (your career, relationships, spirituality, exercise), then your eating will be too.  Is happiness what’s missing?  Call a friend that makes you happy.  Are you bored?  Pursue a hobby you miss doing.  Are you stressed?  Get a manicure or take a bubble bath.

5.  Do a cleanse.  By “cleanse,” I don’t mean one of those expensive kits you can find everywhere now that promises your body will be detoxified if you drink weird tea and don’t eat for five days.  By “cleanse,” I mean that you should try to incorporate both a spiritual and culinary practice that helps your body move on.  To cleanse yourself emotionally, do some writing exercises and then tear them up or burn them.  Pray.  Go for a run and stomp out negative energy.  To cleanse yourself physically, drink as much water with lemon (both hot and cold) as possible and go on a whole foods cleanse.  What is a whole foods cleanse?  Eat only things that walked, swam or grew that were prepared by kind people that you know.  It’s that simple. Make sure it is all extraordinarily delicious and the highest-quality food you can find.  You are a very special person, and you deserve it. Given half a chance, your body will heal itself.

If you’re reading this and need some more support, email me and I’d be happy to give you a complimentary “back on track” session ($85 value).

Sending you lots of hugs!

Sheri

PS – I had an opportunity to learn directly from Geneen Roth, Dr. Weil and John Douillard – they were all teachers at my school (I know, AMAZING!!)  Ask me about the Institute for Integrative Nutrition if you’re interested in learning more.

"The best thing you've ever done for me is to help me take my life less seriously...it's only life after all..." Go relax, have some fun, stop beating yourself up and take a deep breath. You can handle it - whatever "it" is. Now is a new moment. :) .

 

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