So, there's this concept called crowding out. It refers to crowding out things that are not healthy. These things include food, physical activity, and people that do not build you up, rather they tear you down. I learned about this in school and the importance of crowding out those that don't build us up. The concept spoke to my heart, my soul even. So much so that I wanted to share it to the world! So then I thought, why not write a blog post about it? I am going to go through each one of the categories that crowding out can be applied to one by one. Thus I can help you understand how to apply this to your own life.
Lets start with food. I'm sure you can think of a few foods that do not build you up either emotionally, physically, mentally, or spiritually. Crowding them out will be so helpful! How do I crowd out foods that do not support me and my health goals? I replace them with foods that have strong nutrient density. For example, if you are trying to overcome sugar cravings try replacing, or crowding out the sugary foods with sweet vegetables. These include sweet potatoes, yams, carrots, red peppers. Or have a piece of sweet fruit! These choices offer more nutrients then a chocolate bar or package of cookies.
Crowding out means replacing the things that do not support you with things that do!
Next let's visit activity. Have you ever made yourself do something that you didn't want to do? I think we all have. Crowding out an activity that doesn't support you means listening to your body and heart, meaning learning to listen to what you want not what everyone else tells you to do. So if you are too tired to go for a long walk or run, try something more relaxing like yoga. Maybe try an exercise class instead of working out on your own.
Crowding out activity that doesn't support you doesn't mean eliminating physical activity all together. Doing that would not support you at all! Crowd out the activity that doesn't support your health goals, add in activity that does.
For example, I used to be an avid runner! I still love running. But about 2 years ago I pushed myself too hard and had to take a 2 year break from the activity that I loved. How did I survive?? I replaced my love of running with other activity such as yoga, strength training, and walking. Exploring other exercise options has helped me find balance and forms of activity I can turn to. I turn to yoga when I just can't find the inner motivation to get on the treadmill or pick up the weights. I walk when the desire to jog doesn't exist. I lift weights because it helps build my confidence.
There are so many options for physical activity that the only excuse we have is the one inside out head.
And lastly lets talk about crowding out people that don't support you. I'm sure we've all had that person in our life that drags us down instead of building us up, or maybe we have been that person. We must be our own advocate. Each of us has strengths, and weaknesses. To be successful and achieve our true potential we need people who will build us up. What I mean by that is our core network of friends must be those that build us not tear us down.
The analogy I like to use is a building. Each building has a foundation. With a strong foundation the building will be firm. Next comes that framework. Without a good frame the building will not withstand the storms. After the frame comes the walls and finish work (electrical, plumbing, furniture, etc). The more elegant the finish work the more attractive the building, right?
Ok, starting with the foundation. Each of us has a set of parents, whether they are adopted, fostered, or biological. With loving, supportive parents we have a strong foundation. What if your parents didn't support you, are you a lost cause? NO! You can rebuild and repair your foundation. How? Crowd out those that don't support you. Fill in the empty space with those who will.
Continue the same pattern until you have built yourself a network of strong, supportive people. As you learn to protect yourself with secure friends you can pay it forward and teach others to do the same. And thus creating a ripple effect.
Now, will you always be that strong influence all the time? The honest answer is, no. We all have bad days. And that is where your network comes in.
As you are learning to crowd out foods, physical activity, and people that don't support you, lean on your support network. A few strong friends, a firm spiritual practice, and steady forward progress will lead you to long term success! Remember, this is a process. You are a work in progress. God didn't create the Earth in 1 day, He did it in 7. Creation and transformation takes time. Be kind, loving, and patient with yourself. Before you know it you will be a shining star that will be a light to those around you!
Holistically Healthy empowers readers with knowledge and tips to achieve their health and fitness goals!
Tuesday, January 20, 2015
Tuesday, January 13, 2015
2015 intentions
I used to set goals, or resolutions, every year. This year I set 1 intention: transformation. This past year I attended the Institute of Integrative Nutrition (IIN) to become a certified health coach. What I learned during this program is to transition, be flexible and be true to myself. I have learned the value of primary foods vs secondary food (more to come on these valuable tools).
Why transformation? Well...I believe we as humans are in a constant state of change. If we resist change and keep trying the same things over and over again we will go crazy and our progress is halted.
For example: if you make the same goal every year to lose weight and you don't accomplish that goal then you feel like a failure or that you have done something wrong. Or you start a new diet intending that it will fix al your problems and make you a super star. Well, 2 weeks into the diet you "fall off" and binge. This can also cause you to feel like a failure. I have felt all these feelings and had these destructive thoughts: "What am I doing wrong?" "I can't do anything right!" "I am such a failure!"
Well friends, in 2015 I want true success and progress, so I deemed it
"The Year of Transformation"!
I have set and intention to transform my relationships, spirituality, career, and physical health. Through prayer, self reflection, meditation I created a plan. My plan follows the same template from Ann Webb and her Ideal Life Vision course http://ideallifevision.com/. I wrote out each section as if it already happened. The next step is to record it in my own voice and listen to it every day. What is intended to happen is that the subconcious is changed and my life will transform.
I did make some adjustments though. Ann has a lot more sections then I did. The categories I used are the primary foods from IIN. I am a simple person and don't like a lot of details. Just get in, get it done, and get out is my philosophy. If something takes too long then I don't wanna do it! Shortening the categories simplified the process.
I'm sure you're wondering what I am intending to transform for each section :-)
1. Physical health: Every year I would set a goal to lose weight but never did. As I was setting my intention for this section I just couldn't set the goal of weightloss because by losing weight what do I gain. I changed my mindset. This year I am working towards increasing my physical strength, flexibility and stamina; and moving away from the scale. Cuz let's face it folks, some days that scale is a big fat liar! By focusing on gains in strength, flexibility, and stamina I won't focus on what I'm losing but the amazing gains!
2. Spirituality: As a member of the Church of Jesus Christ of Latter-Day Saints I am studying the New Testiment in Sunday School. I want to understand Jesus Christ and His purpose better. I want to get to know the ancient prophets, their purpose and experiences better. I want a deeper understanding of my purpose on this Earth. Through studying the New Testiment and attending the temple monthly my relationship with Jesus Christ and Heavenly Father will become deeper and more valuable.
3. Career: I have a strong desire to share the message of holistic health! And make money in the process. As a registered nurse and personal trainer I have a great opportunity to affect the lives of so many people, starting with my own family. In order to build a business I will need to face my fears. That's my intention of this section: transform my career by facing my fears!
4. Relationships: I want to transform my marriage into something filled with passion, trust, and love. I have a great husband who supports me and I support him. Together we will create something bigger and deeper!
I also want to understand my wonderful daughter better and build a deep lasting relationship with her.
The next relationship I want to transform is my relationship with myself.
Starting with these 3 foundational relationships and working outward.
So now you can see how these 4 categories are so important for transformation. Each one plays an important role and feeds our basic needs.
Here's to a great 2015 and I hope you also set the intention for transforming your life into something greater and more fulfilling!
Why transformation? Well...I believe we as humans are in a constant state of change. If we resist change and keep trying the same things over and over again we will go crazy and our progress is halted.
For example: if you make the same goal every year to lose weight and you don't accomplish that goal then you feel like a failure or that you have done something wrong. Or you start a new diet intending that it will fix al your problems and make you a super star. Well, 2 weeks into the diet you "fall off" and binge. This can also cause you to feel like a failure. I have felt all these feelings and had these destructive thoughts: "What am I doing wrong?" "I can't do anything right!" "I am such a failure!"
Well friends, in 2015 I want true success and progress, so I deemed it
"The Year of Transformation"!
I have set and intention to transform my relationships, spirituality, career, and physical health. Through prayer, self reflection, meditation I created a plan. My plan follows the same template from Ann Webb and her Ideal Life Vision course http://ideallifevision.com/. I wrote out each section as if it already happened. The next step is to record it in my own voice and listen to it every day. What is intended to happen is that the subconcious is changed and my life will transform.
I did make some adjustments though. Ann has a lot more sections then I did. The categories I used are the primary foods from IIN. I am a simple person and don't like a lot of details. Just get in, get it done, and get out is my philosophy. If something takes too long then I don't wanna do it! Shortening the categories simplified the process.
I'm sure you're wondering what I am intending to transform for each section :-)
1. Physical health: Every year I would set a goal to lose weight but never did. As I was setting my intention for this section I just couldn't set the goal of weightloss because by losing weight what do I gain. I changed my mindset. This year I am working towards increasing my physical strength, flexibility and stamina; and moving away from the scale. Cuz let's face it folks, some days that scale is a big fat liar! By focusing on gains in strength, flexibility, and stamina I won't focus on what I'm losing but the amazing gains!
2. Spirituality: As a member of the Church of Jesus Christ of Latter-Day Saints I am studying the New Testiment in Sunday School. I want to understand Jesus Christ and His purpose better. I want to get to know the ancient prophets, their purpose and experiences better. I want a deeper understanding of my purpose on this Earth. Through studying the New Testiment and attending the temple monthly my relationship with Jesus Christ and Heavenly Father will become deeper and more valuable.
3. Career: I have a strong desire to share the message of holistic health! And make money in the process. As a registered nurse and personal trainer I have a great opportunity to affect the lives of so many people, starting with my own family. In order to build a business I will need to face my fears. That's my intention of this section: transform my career by facing my fears!
4. Relationships: I want to transform my marriage into something filled with passion, trust, and love. I have a great husband who supports me and I support him. Together we will create something bigger and deeper!
I also want to understand my wonderful daughter better and build a deep lasting relationship with her.
The next relationship I want to transform is my relationship with myself.
Starting with these 3 foundational relationships and working outward.
So now you can see how these 4 categories are so important for transformation. Each one plays an important role and feeds our basic needs.
Here's to a great 2015 and I hope you also set the intention for transforming your life into something greater and more fulfilling!
The perfect meatless chili
It's chili and soup season! I love smothering a potato with a hearty chili with warm flavors. I used the essential oils oregano and cassia to add depth and flavor to this wonderful recipe.
Oregano has powerful health benefits including antifungal and antibiotic properties. Cassia is helpful with arthritic pain. It also helps with diarrhea, constipation, cold and flu. Who wouldn't want extra assistance with a stronger immune system at this time of year?
As you can see this chili gives a powerful punch to the immune system. It can also help ease the discomfort of constipation and diarrhea. Pretty cool I think.
I also love the healthy amount of fiber, veggies and nutrients. This is given by using legumes, carrots, green pepper, garlic, onion, and coconut oil.
Vegetarian Chili
Makes 4 hearty servings
1 can black beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can diced tomatoes with green chilis, undrained
1 can diced tomatoes with lime and cilantro, undrained
1 tbsp coconut oil
2-3 carrots, washed and diced
1 green pepper diced
2 tbsp cumin
2 tbsp chili powder
1 tsp sea salt, split in half
1 tsp pepper
1 drop oregano essential oil
1 drop cassia essential oil
Rinse and drain beans. Heat oil in a pot on medium high heat. When the oil is hot add diced carrots. Saute until soft, about 8-10 minutes. When carrots are softened add green peppers and cook until soft. When carrots and peppers are soft add cumin and chili powder. Cook until toasted and the fragrance is released. Add tomatoes. Bring to a simmer and add 1/2 of salt and pepper. Simmer covered for 10-15 minutes, stirring occasionally. Add the remaining salt and pepper plus essential oils. Simmer for 15 more minutes, or longer if you have time. Only add 1 drop of cassia then taste after the second simmer. If it needs more then add more, if not then don't. The longer chili simmers the more the flavors will marry.
This chili gets better the next day, and the next, and the next. The flavors are warm and comforting.
I smothered a potato over spring mix with chili. Topped with coconut oil and green onions. So yummy and filling!
Oregano has powerful health benefits including antifungal and antibiotic properties. Cassia is helpful with arthritic pain. It also helps with diarrhea, constipation, cold and flu. Who wouldn't want extra assistance with a stronger immune system at this time of year?
As you can see this chili gives a powerful punch to the immune system. It can also help ease the discomfort of constipation and diarrhea. Pretty cool I think.
I also love the healthy amount of fiber, veggies and nutrients. This is given by using legumes, carrots, green pepper, garlic, onion, and coconut oil.
Vegetarian Chili
Makes 4 hearty servings
1 can black beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can diced tomatoes with green chilis, undrained
1 can diced tomatoes with lime and cilantro, undrained
1 tbsp coconut oil
2-3 carrots, washed and diced
1 green pepper diced
2 tbsp cumin
2 tbsp chili powder
1 tsp sea salt, split in half
1 tsp pepper
1 drop oregano essential oil
1 drop cassia essential oil
Rinse and drain beans. Heat oil in a pot on medium high heat. When the oil is hot add diced carrots. Saute until soft, about 8-10 minutes. When carrots are softened add green peppers and cook until soft. When carrots and peppers are soft add cumin and chili powder. Cook until toasted and the fragrance is released. Add tomatoes. Bring to a simmer and add 1/2 of salt and pepper. Simmer covered for 10-15 minutes, stirring occasionally. Add the remaining salt and pepper plus essential oils. Simmer for 15 more minutes, or longer if you have time. Only add 1 drop of cassia then taste after the second simmer. If it needs more then add more, if not then don't. The longer chili simmers the more the flavors will marry.
This chili gets better the next day, and the next, and the next. The flavors are warm and comforting.
I smothered a potato over spring mix with chili. Topped with coconut oil and green onions. So yummy and filling!
Berry Yogurt Oatmeal
I love oatmeal and I love yogurt! One day I had a thought....what would yogurt and oatmeal taste like together....? There was only one way to find out. I was so pleased! This concoction is filling, tasty and satisfying. It helps keep me full for hours...seriously. It's my favorite thing to eat at work (I work graveyard shifts at a local hospital) because of the fact I am full for seriously 4-5 hours, that's a lot of mileage out of 1 meal.
When I was thinking about this recipe idea I wanted something low in sugar, high in protein and fiber, and with some fat. With just the right combination I knew it would be a winner. This recipe is low in sugar by using berries. It's high in protein using greek yogurt (23 grams per 1 cup serving). The fat comes from nuts: either peanut butter or walnuts, either one is great- just depends on what flavor and texture you want. The fiber is delivered from the oats and chia seeds. The maca powder adds a yummy chocolate flavor with mood boosting attributes.
This recipe is for 1 serving. When I'm preparing for my nightshifts (I usually work 4 in a row) I make multiple servings of this in multiple containers. To me there's nothing worse when I come home from a long night of work and have to make more food. I prepare all my food in 1 afternoon. Lots of work but so worth it!
Berry yogurt oatmeal1/2 cup fage 0% greek yogurt
2/3 cup frozen mixed berries
1 tbsp chia seeds
1 tbsp Nativa chocolate maca powder for protein shakes (optional)
1 oz walnuts chopped or 1.5 tbsp nut butter
1 packet instant plain oatmeal
Instructions:
Combine yogurt, berries, chia seeds, and chocolate powder. Mix well.
Cook oatmeal according to package directions.
Combine yogurt mixture and oatmeal. Mix well and enjoy!
When I was thinking about this recipe idea I wanted something low in sugar, high in protein and fiber, and with some fat. With just the right combination I knew it would be a winner. This recipe is low in sugar by using berries. It's high in protein using greek yogurt (23 grams per 1 cup serving). The fat comes from nuts: either peanut butter or walnuts, either one is great- just depends on what flavor and texture you want. The fiber is delivered from the oats and chia seeds. The maca powder adds a yummy chocolate flavor with mood boosting attributes.
This recipe is for 1 serving. When I'm preparing for my nightshifts (I usually work 4 in a row) I make multiple servings of this in multiple containers. To me there's nothing worse when I come home from a long night of work and have to make more food. I prepare all my food in 1 afternoon. Lots of work but so worth it!
Berry yogurt oatmeal1/2 cup fage 0% greek yogurt
2/3 cup frozen mixed berries
1 tbsp chia seeds
1 tbsp Nativa chocolate maca powder for protein shakes (optional)
1 oz walnuts chopped or 1.5 tbsp nut butter
1 packet instant plain oatmeal
Instructions:
Combine yogurt, berries, chia seeds, and chocolate powder. Mix well.
Cook oatmeal according to package directions.
Combine yogurt mixture and oatmeal. Mix well and enjoy!
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