Each new Spring I take a moment to remind myself to focus on growth. As the natural world begins to change and flourish, I ask myself, what am I doing to make sure I'm growing, as a person? There are a lot of elements that go into this: volunteering more, being kind and positive, tackling new challenges, and setting aside time to be creative...And then there's food. Food plays a huge role in how we feel day to day, how much energy we have to achieve our goals, and how capable we feel of giving back to the people around us. So this season, with growth in mind, I've put together a list of 5 foods I want to eat more of this Spring, because growth starts with the smallest choices, just as a flower begins with a seed!​

A few weeks ago, my family and I rented some top-notch bikes and took off on a mountainous adventure through the rolling hills of the Ozarks. We spent quite a few days there, taking in the sun soaked-blue skies and the endless forests. It was a reminder, as most outdoor adventures are, not to discount the importance of nature in our busy, technology driven lives. 

I never get over how lucky I am to get to be active with my family and friends. I know no better than feeling than sharing these types of spectacular moments with my son, as he appreciates what a wonderful thing it is to be alive. 

It was a camping trip, so of course I had the requisite cup-a-noodles! But hey, if I eat spinach with this, it's totally better for me, right? ​

I read a book recently called A Tale For The Time Being. First of all, it's great. One of the characters is a 104-year-old buddhist nun, and during the course of the book, she tries to teach her granddaughter how to meditate. In doing so, she tells the girl, she will discover her "SUPAPOWER." Wouldn't that be nice, I thought, to be able to discover your personal superpower?

​Except, unlike every Marvel movie, our superpowers aren't shooting webs or flying through the air. No, these superpowers are dealing with stress, feeling happier, and being kinder and more compassionate to the people around us. That's the kind of superpower we need in 2018. 

So what is meditation? And what on earth does it have to do with your superpower?

Meditation can be an intimidating term. For years, I thought this activity wasn’t for me. Mostly, I was deterred by the idea that I needed to make my mind blank. “A blank mind?” I thought. It sounded impossible, and when I tried it, I found that I wasn’t too successful. As much as I wanted to, there just wasn’t a strategy that helped me find the off switch.
 
It wasn’t until a little while later that I made an important discovery: My mind didn’t have to be blank after all. The other myth I busted? I didn’t have to steer clear of my technology to protect my mental health. Sure, if you’re constantly being bombarded by work emails and texts, you should find a way to get some distance from those. But when I was trying to get started with meditation, my smart phone ended up being a great tool.
 
There were a few apps that I found that helped me get a handle on meditation, but one of the first and best, I think, for those starting out, is Headspace.
 
Headspace is a free app available for any smartphone. If you want to use it regularly, you can upgrade to the paid version.  I’m in no way sponsored by them, by the way, so you’re getting an honest opinion here. Headspace markets itself for people trying meditation for the first time. They emphasize the fact that your mind can still be active, and that you aren't trying to get away from something.

Done well, meditation is about understanding the mind and coming to know our emotions and stressors from a different perspective.  It’s about learning how to let thoughts pass without dwelling on them—not about shutting down your brain completely. Most of all, meditation is about freeing yourself up to experience things differently.

When we're all trying to get happier and healthier, it turns out that a few minutes can make the difference. If you're curious, give meditation a shot this month. A little mental care goes a long way toward your physical and emotional health. Plus, it's the way to find your SUPAPOWER!
 

• Deanna is an accomplished athlete, marathon runner, cyclist, and swimmer. Through all her many races, she has maintained a focus on sustainable training and healthy nutrition. 

“I’ve experienced many breakthroughs in my health and fitness, but one of the biggest had to do with my nutrition. I learned that I could train, I could go all day long, but unless I had the proper nutrition, I wasn’t going to improve like I wanted to, and I wasn’t going to feel very good.
 
They say in a marathon you’re going to hit a wall at mile 20. The thing is, I don’t believe that wall exists. What I have found is that you just have to make a decision, ‘I’m going to give it all I’ve got.’ What you’ll often find is that you could do it, and you did.
 
Look outside the box. Do something different. Even with food, things that I said ‘oh my gosh, I would never like that,’ those foods often turned out to be the tastiest thing ever. High in fat foods taint your palate. Now, I find healthy foods taste wonderful, fresh and clean. That’s a breakthrough.
 
Get out of your comfort zone. Goodness knows I had never done a polar plunge, but the first time I did, I loved it. Be creative. You can be disciplined, but don’t let those boundaries mean too much. Lastly, remember that there’s no time limitation on a breakthrough. Every day is a new day, so start out fresh each morning.”

The start of spring brings with it fresh blooms and a sense of new growth. It’s no coincidence that people across the world have made this season a time to start anew. Spring is for rejuvenation, and while many of us may be planning to schedule some time to spruce up our homes and yards over the next few weeks, I’d like to suggest that we take the idea of Spring Cleaning to a new level—Let’s clean up our bodies and minds! Here’s how you can begin this month with a bright new outlook.

1. Drink Water—Hydration helps our bodies flush out toxins, curbs over-eating, and has been linked to a reduced risk of disease. Despite our easy access, more than half the people in the U.S. end each day dehydrated. If you're serious about improving your physical and mental health, upping your water intake is the first step. Make hydration a habit, something you do each day regardless of circumstances. It takes 21 days to create a habit, so for the next three weeks, pack your water bottle and drink up! 
2. Exercise—Just 30 minutes of aerobic activity, 4 days a week, has been shown to significantly reduce stress, strengthen the immune system, and boost your energy. If it’s not already, make a short workout an essential part of your routine this spring. You’ll be able to start each day with a sense of accomplishment and the mental energy you need to solve any problems that lie ahead. 
3. Get Organized—It turns out Spring Cleaning is an excellent way to improve your mental health! Studies show that getting organized and de-cluttering your work and home space can lead to reduced stress and increased productivity. Try bagging up the items you don’t use and donating them to someone who can put them to good use. 
4. Meditate—Even if you’re not a dedicated Yogi, setting aside a few minutes each day to be silent and breathe deeply can work wonders for your mind. Meditation has been linked to improved emotional control, diminished stress, and an overall positive outlook. Roll up the yoga mat and head to the studio, or spend 5 minutes after lunch with your eyes closed and the tech off. Clear your mind, and find the creativity and rejuvenation to make each day great. 
5. Garden—This is a perfect time of year to start an activity that will get you moving, outdoors, and provide you with fresh fruit and veggies to boot! Gardening is a stress relieving and fulfilling hobby with a serious pay-off. But even if you don’t count yourself as a green thumb, just getting outside for about 45 minutes each day can do wonders for your physical and mental health. 
6. Embrace the Prep—Fresh, locally grown foods are more available in spring than any other time of year. Pluck produce from your garden or head to the Farmer’s Market to bump up the nutrition level of your daily eating. Once you’ve got the food, do something with it! Pack your salad for lunch the next day or whip up a health conscious meal that will keep you fed for several nights that week. Being involved in your food preparation has been shown to dramatically increase your likelihood of eating nutritionally balanced, healthy portions. 
7. Reset Your Sleep Schedule—How many hours of sleep do you get each night? If your answer isn’t somewhere in the 6-8 range, it’s time to change up your daily schedule. Getting 8 hours of sleep each night can help you lose weight, stay healthy, and boost your creativity. If you’re feeling skeptical, try it out for a week. You’ll be amazed at how much better you feel after your body gets the rest it needs. 

Have you ever ordered a light salad at dinner and looked around the table to see your friends shifting uncomfortably as they dig into a plate of ribs? Perhaps you’ve deliberately chosen to wake up early while on vacation to get in a workout, only to face some not-so-subtle teasing from family members. Maybe you’ve even been the one who “ruins it for everyone” by declining a second round of drinks.

Adopting a healthy lifestyle comes with many challenges– some even in the form of unsupportive friends and family members. There are few things quite as discouraging as attempting to make a healthy decision for yourself only to be ridiculed by a person whose opinion you value.

Fortunately, you don’t have to be miserable, or change your choice to comply. Here are some ideas to help you handle your response better and perhaps end those hurtful jokes and disapproving glances altogether.

Step 1: Understand Where the Peanut Gallery is Coming From

The sad fact is that many of us have spent years secretly building an over-eaters support network. We often find solace in validating each other’s eating habits or skipped workouts. Before long, every social outing revolves around food, you're celebrating a birthday every week (someone’s), and your friends have convinced you that not only do you deserve that drink, you need it.

So, when you finally embrace a healthier lifestyle, it’s not unusual for coworkers, friends and family to feel threatened, or even judged by you. You’ve robbed them of your complicit validation, and now they’re at a loss as to what you’ll do together. Who are they going to share late night cookie dough with? Understand that the root of this frustration and stress actually has nothing to do with you, and everything to do with the individual who is feeling poorly.  Don’t let someone else’s insecurity undermine your own health. Be understanding but within your healthy choices.


Step 2: Be Honest

If you value your relationship with the person who has been hassling you about being healthy, the quickest way to put a stop to the teasing is through honesty. The next time they make a disapproving comment, don’t laugh or shrug it off. Give them a prepared speech. Explain exactly why you’ve chosen to make your health a priority. Be serious, and tell your friend or family member that their support is really important to you. If they care about you, that should be enough to tone down the negative feedback you’ve been receiving.

 
Step 3: Look for Patterns

Occasionally, there is someone who just can’t seem to get over your healthy lifestyle. Maybe they continue to make negative comments after you’ve opened up to them and asked them not to. Or perhaps their sabotage is more subtle, even driven from a place of love. Many family members show that they care about you by feeding you. If your mother has made your childhood favorite desert, it can be hard to say no, even if that bowl of gooey chocolate is definitely not on your eating plan for the day. In those scenarios, it might be best to accept the food but ask to take it home with you instead of eating it there. Then, you can do with the food whatever you please and your family member still feels like you’ve accepted their show of affection. Whoever your naysayers are, remember that you can empathize with them without allowing them to affect your choices. You and you alone are in charge of your health. 


Step 4: Be Proud of Progress and Choices

Regardless of what anyone else says, you should always, always, feel positive about what you’re doing. When someone teases you or calls you out on your healthy choices, don’t get defensive. You don’t have to be defensive, because what you’re doing is good for you and everyone around you. Making your health a priority isn’t easy.  It’s something you have to re-commit to every day.  So give yourself some credit! By pursuing a healthy lifestyle, you’ve proven that you’re both brave and strong. Wake up everyday and tell yourself that – shout it from the rooftops if you want to. At the end of the day, your opinion is the only one that matters. Make sure it’s a positive one, lead by example, and reap the benefits.

I think it’s safe to say that everyone experiences the point in their fitness or nutritional journey where giving up begins to overpower perseverance. This can be especially true if the results we desire do not come as quickly as we want them to. We start to downplay our goals, cheat on our schedules and simply think that our dreams are not attainable. It is at times like this when our foundations become so important. Having something to reflect back on can be one of the best things to push you through whatever ditch is keeping you from accomplishing your goals.

 I wrote in an earlier post about the importance of building a foundational “safety net” to fall back on when we start to lose sight of the finish line. Whether it’s a picture, list or something else, I can’t emphasize enough how necessary it is to have a method of reminding yourself of why you’re even on this journey to begin with. We cannot let our self-doubt keep us from accomplishing what we set out to do. A small reminder everyday can really make a big difference in the long run. Even something as simple as saying your self-mantra every morning can really help keep our negative thoughts away from our dreams. Something I like to do is keep an inspiring quote on my mirror so that when I look at myself every morning, I feel confidant and encouraged. Whatever motivates you to continue on, find a way to incorporate it into your lifestyle. Making motivation a habit will help prevent you from hitting rock bottom and keep you moving forward.

So whether your just starting out, halfway done or at the end of your health journey, I highly encourage everyone to find a small motivational task that can be done every day. Keep yourself from loosing sight of your end goals. If you still lose sight, build a strong foundation that will get you back on track. Regardless of the method you choose, perseverance is something that must be maintained.

I hope everyone enjoyed Mother’s day yesterday! It’s a wonderful time to celebrate the love and support that your mom has given you, and to show some love back! Whether it’s from your mom or simply someone special in your life, support is something that we could all use a lot of. Regardless of what we need it for, knowing we have a team cheering for us almost always gives us that extra boost of confidence to carry out our mission. I always give as much support as I can to my clients, because I know how much it can help them to do great things with their health.  I am inspired and amazed by the efforts I see every day. 

Not only do we need support in our healthy lives, but in our personal lives as well. When people support us through tough times, it makes a huge impact.  I’ve written before about how important it is to have support, but I want to emphasize how important it is to give support. If someone you know is starting to pursue a healthier lifestyle, I highly encourage you to seek them out and let them know how much you are rooting for them! Letting them know that they have at least one person backing them up can be such a confidence booster and could push them to continue on if they get off track.  There are plenty of influences out there tempting us off track.  Let’s build a team of positive influence that supports the healthy efforts of those around us.  Take notice of small things that people are doing to improve their health and fitness, and lend an encouraging word of support.  If you see someone in your office filling up their water bottle, or a person loading their grocery cart with veggies or having an apple for snack – give a little kudos!

If you’ve ever heard the line “you get what you give” then this is the idea that I’m pulling at. If you notice and seek out people who desire to be healthy and give them your support, you are more likely to find that support when you need it. Follow the pay-it-forward concept and inspire others. By giving others support and surrounding ourselves with supportive people, we can all feel and be healthier.

“Growing” your health can be a hard concept to grasp. For most of us, when we think of changing to a healthier lifestyle, we want the changes to be easy, and to start seeing results fast.  That’s why quick fix diets and products are easy to sell.  We want it now!  The reality is that it takes time for results to show, and that can often be frustrating.  Growing our health can seem like standing there watching, waiting for the garden to grow.  It takes so long to actually harvest something you can see.  The good news is that you can harvest feeling better very quickly!  Improvements in energy, attitude, sleep patterns, and alertness are right around the corner, and well within reach.  The visual and physical harvest will follow if you tend the garden well.

The transformation into a healthy lifestyle needs to be thought of as a progressive process, making sure to embrace even the small details that go into the mixture.  I am known for asking my clients to “Dream Big, and Work Small.”  Having a vision of where you want to be; change goals that encourage you to reach; that’s the Dream Big.  Taking small steps each day to implement changes; that’s the Work Small.  As you emerge into a new way of thinking about your health, it takes time to understand the significance of each part of the process. One of the best things you can do for yourself is make a plan as to how you’re going to attain a healthy lifestyle. What mini goals must you achieve in order to accomplish your big goal?  How will you get there within the constraints that you have?  These are questions that I help folks with every day.  Transformation doesn’t have to be a lonely process!

Mapping out your goals can not only help you stay organized, but it can make you appreciate the small accomplishments that you have made in order to reach your end destination. Think about a plant. You don’t usually see a flower with a dead stem and blossoming petals. Every part of the plant; roots, steam, leaves needs to be healthy in order for the flower to be full of color and life. The same idea goes for your healthier lifestyle. Instead of rushing the process of building a healthy lifestyle, take the time to make sure every part of your plan is strong and will actually lead you to your end goal. Takes those small steps every day to nurture your garden of good health.

Plan your journey, and celebrate the small victories. Nurture and grow your health and fitness. Not only will you achieve your goals, but you’ll build a strong foundation and feel great along the way!

April is the month for “going green”. It’s not hard to get this feeling when everything around us is finally coming back to life! Our awareness of our amazing planet soars, inspiring us to pay attention, and make a difference. The idea of going green can incorporate many things. Greening up our lives can mean as much to our health as it does to reducing our carbon footprint.  For example, if you choose to ride your bike somewhere instead of driving, you save gas of course, but you also got your metabolism boosted.  If you choose less processed and more local foods, you reduce the environmental impact of production, and the health bonus is that you will likely be eating much more nutrient dense food with less calories.  What if you do your work-out outdoors, instead of in the gym or house?  Maybe that means you don’t have to have the AC as cold, and you use less electricity – side bonus:  a fresh view from your “workout area” and some new challenges.  From reducing processed foods to exercising outside instead of in the gym, there are tons of ways to make your lifestyle just a little more GREEN!   Good for you, and good for the planet – now that’s a winner!

Farmer’s Markets are finally starting to open up for the summer! What better way to start going green than by buying locally grown foods? Our Famer’s Market here in Northwest Arkansas are a HUGE deal, not to mention you can make a whole day out of it. Walking along the square, enjoying the sights and smells of foods and flowers, listening to local bands play on the sidewalks… there really is something for everyone. If you have not had a chance to stop by the Farmer’s Market, I highly encourage you to do so.  Try something new, it’s a great experience and can really open your eyes to a whole new world of fresh living. If crowded markets aren’t your thing, I recommend just spending time outside. With the weather being warm, it’s a great time to start getting in fun bike rides, hikes, and jogs! I always feel so much better when I exercise outdoors.  Feel the wind on your face and embrace the change in scenery!

As you work towards a healthy lifestyle, I ask that you keep the idea of “going green” in the front of your mind. Earth Day is approaching, so as your community takes a step to reduce their carbon footprint, make sure you take a step in reducing yours and reap the benefits all the way around that waistline!   The difference that living green makes is one we can all embrace!

Peace of mind is not the absence of conflict from life, but the ability to cope with it.” ~Unknown

April brings lots of change in the natural world.  Everywhere you look, things are morphing into a new shape, growing, shedding, bursting, and blowing.  The natural world and the living things in it aren’t still or stationary, they are ever chaotic.  That phrase about the “balance of nature” doesn’t really mean that nature IS balanced.  In fact, the natural world is constantly in chaos, seeking towards balance.  Maybe that’s how we are too, constantly in chaos, movement, change, but striving for balance.

It is this striving for balance that helps nature, and us, flourish.

I think one of the hardest things about staying healthy and happy is finding the strength to continue on even when things are tough, and the courage to believe that things will swing back in the other direction.  The courage that builds our strength ultimately roots back to our inner peace; our peace of mind and heart.

So, this week I am suggesting the idea of nourishing our inner peace.  Sounds like a tall order, but it can be accomplished through consistent, small efforts.  Here are some ideas to try.

Remembering to Smile

This is something that is so simple, yet can make a huge difference. Finding a way to smile (or even just stay positive) through tough or stressful situations can help you work towards an impactful solution and keep you from getting too worked up.  We all know how wonderful it is to bump into that person with the infectious smile.  Mantra: “Let it be me that shares an infectious smile.”

Loving-Kindness

“If you look for the bad in people expecting to find it, you surely will.” ~A. Lincoln

Wise statement.  The concept applies in looking for good as well.  If you work to notice and embrace the loving-kindness of others, you will find yourself exemplifying loving-kindness without even trying.   Mantra:  “Notice acts of loving kindness – see them, share them”

Embracing Quietness

This is something that I think a lot of people (including myself) struggle with. It can be hard to completely clear your mind and hear nothing but emptiness. But, if you embrace the weightlessness that comes with peaceful meditation, it becomes easier to push away the heaviness of stress and life.  Mantra:  Today I will sit quietly with myself for 5 minutes”.  More is even better!

EMBRACE YOURSELF this week and see what amazing things can come from it!

Are you getting in the way of achieving your goals?  We can talk all day about how setting the right goals and staying accountable is super important (and of course, it is), but when everything really boils down, the only thing left standing there is you. So, what can we do about that?

The answer? Know that you can do it.

If you believe that you can accomplish your goals, then you certainly will. But having a strong self-mantra goes beyond setting goals.  It can be the foundation that allows you to build confidence.  Confidence leads to courage, and leads to success. This success could be personal, work related, or whatever else you might think of. This is a tried and true fact.  The book store is full of books based on this simple, but elusive concept.  I personally see it every day, in action.   My clients not only talk about how they loved losing weight having more energy, sleeping and eating better, but describe  how they are changing with the feeling of confidence from loving themselves more.

Here’s one of my secrets.  Everyone looks in the mirror at some point in their day. Our reflection stares back at us from glass doors, elevator walls, and sleeping computer screens - but it's best to do this idea when you aren’t in a crowd.  Say your self-mantra 3 times while looking yourself in the eyes. Self-doubt is easy, self-belief is challenging.

Make it short and make it powerful.  You are strong. You are your own force.  In both good times and bad, remember your statement.   Have one, have three, change it as you feel the need.  It is who you are and who you will be, for as long as you continue to remind yourself of it.