Are you ready to stop counting calories and points?

Not just for daquiris anymore

I’m not ashamed to say it, I have reignited my love affair with my blender.  And no, I haven’t gone on some frozen drink bender.  Smoothies my friends, smoothies!  For months now, I’ve been coveting a Vitamix blender for it’s ability to adequtely blend anything from a banana to a TV remote into teeny, tiny bits (it’s a tad cost prohibitive though).  I’ve been jealous of friends who can drink their greens for breakfast every morning.  Every time I tried to make a smoothie in my 13 year old blender, I just ended up with salad-in-a-cup…complete with necessary chewing.  My blender can barely blend ice and wasn’t really holding it’s own with kale either.  I tried my food processor (also a dinosaur–it was my grandma’s Cuisinart and it still runs), but that only chopped the kale slightly smaller than the blender.  I had all but thrown in the towel when I gave it one last, good try about 3 weeks ago, when I promised my 6 year old that I could make a mango smoothie for him that was WAAAAAAAAY better than Odwalla.  We looked at the ingredients on the bottle and bought them all.  I thought I’d hit paydirt when I tasted the best mango smoothie to ever come from my blender the next morning.  My 6 year old wasn’t impressed.  This 34 year old mother wasn’t deterred.  The next morning, I gave the “green smoothie”, which had eluded me in previous attempts, another try.  Guess what?  My blender can make a mean green smoothie (Brilliant!  I just came up with a name for it!) if I let it blend for longer than 30 seconds.  Yes, I hold a degree in Biochemistry but never thought to let the blender run for a bit longer.  Duh!

The best part is that this smoothie is both amazingly delicious and filling!  I never thought a drink could fill me up and keep me sated for over 3 hours, but it does.  Without coffee or even green tea, I have abundant energy in the morning–it didn’t happen the first day I drank it, but about a week after I had consistently had my green smoothie for breakfast.  My skin and my head are clearer, I feel light, clean and energetic!  Now if only I could bring the blender to work and crank one out at about 2:30pm when the afternoon slump hits.  I’ll have to work on that one.

Here’s the recipe for the “Mean Green Smoothie” (adapted from recipe in Jan/Feb issue of Health magazine):

3-4 stalks of organic kale, cut/ripped from stem and in small, tiny pieces (unless you have a Vitamix)

1 frozen banana, cut into small pieces (peel banana before you freeze it!)

8 oz fresh pressed coconut (I use Lundberg brand), almond milk or 1% cows milk (your choice)

~1T ground flaxseed

2T old fashioned rolled oats (dry)

add cold, filtered water until desired consistency is reached.

I drink all of the contents of the blender.  It’s a LOT of smoothie, which is probably why it fills me up.  It’s probably the size of the Trienta from Starbucks…which is soooo scandalous.  I’m happy to be on better terms with my blender.  Whoever got it for us for our wedding deserves another thank you note.

Quarantined (but with wine!)

We’ve been hit with some sort of virus in the Johnson household.  It has only afflicted the children (so far).  It started as a stomach bug sort of thing last sunday night for my eldest.  He recovered and went to school on tuesday.  Then on Wednesday, he acted as if he’d been hit by a Mack truck–fatigue like I’ve never seen before in an 8 year old.  We’re still waiting for the results of the monospot, but I’m thinking it’s just some nasty virus going around (’cause the only person he’s kissing is me, and I’m feeling fine!).  My youngest came down with it on saturday night, so needless to say, I’ve been preoccupied getting them juice pops, water, more blankets, movies, etc.  I was able to sneak out on friday night and go to a wine tasting at my friend’s house (alcohol kills germs, friends).

A woman who represents Travelling Vines brought 6 wines for us to sample.  She walked us through the “S’s of Wine Tasting” (see, smell, swirl, smell and sip) with 2 white wines, 3 reds and a sparkling dessert wine.  Now, I enjoy wine and I’ve been to vineyards to taste wine, but have never been taught how to taste wine.  It was so cool!  I was furiously  taking notes about how red wines are made, how as they age they lose color (less ruby, more brick/brown) that the leaves, skins, and stems go into the red wine fermentation.  More “legs” means more “body” to the wine (=more booze).  Thinner skinned grapes create less tannins and lighter wine that does well with a slight chill.  We learned, first hand, how food brings out flavors in the wine and how wine can make each bite of food taste as good as the first.  It was fun, relaxing and informative!  I am looking forward to the fabulous, fine wines I ordered, but am sad that my opinion of the “3 Buck Chuck” in my dining room has been forever altered. 

My 4 week guided Sugar Cleanse starts on January 31!  I hope you’ll join me!  Too much refined sugar depresses your immune system, so go easy on the sweets!

I send hopes of health to each and every one of you–may you be healthier than my kids are right now.

Needle therapy

And no, I’m not talking about Acupuncture.  During the last half of November and all of December, I was feeling the squeeze of stress in all forms–I had no energy, was drinking red wine on a regular basis, eschewed exercise (low energy… remember?), was eating more than usual, and had no drive to do anything but hibernate.  It’s one thing to have a lazy day, but I was having a lazy month (and a half).  During this time, I began to knit.  My sister had bought a book of patterns for knitting and re-ignited my love of knitting.  I began on my parent’s couch with some left over yarn from a project years ago on an afternoon where I was feeling incredibly overwhelmed.  Once the needles started clicking together and I began to count my stitches, that tight feeling in my core started to unravel, like the yarn that I was working with.  I made a scarf, then another, then another, then I moved to cowls and neckwarmers, then I finished a baby blanket and made a knit basket…I had no one in mind for many of the scarves, but didn’t dare stop knitting…it had become my therapy, my meditation.  I have quite a stockpile of knit gifts for the coming year and I don’t intend to stop now.

How do you handle stress?  When you feel that tension creep into your body, what do you do to to dissolve it?  A warm bath?  Gentle yoga?  A long run?  Tell me, I’d love to know!

Action Plan

With the turning of every new year, people all over the world are resolving to do things different in 2011.  Lose weight, exercise more, etc. whatever they may be, THIS is always the year that they’re going to happen, right?  Do you find yourself making the same resolutions, year after year?  While everyone has good intentions, we all need a little (or a lot) of help sometimes!

What are your goals in 2011?  What is your plan of action to achieve these goals?  If you don’t know where to start or have too many goals to tackle at once, try this step by step “action plan” to achieving your goals.  Mind you, this is a very distilled version.  First, write your goals down and place them somewhere that you will see them everyday–next to the bathroom mirror, at your desk, in the kitchen, etc.  Next, break down the year into smaller increments of time and determine where in your journey you’d like to be in, say, 1 month, 3 months, and 6 months.  Lastly, make a note/appointment with yourself at these time increments (in mid-February), to check-in with yourself and see if you’re staying on path.  It’s not brain surgery, but for these changes or resolutions to “stick”, it takes some planning and work.  Visualize yourself achieving those goals (15 pounds lighter in a bikini this summer) and surround yourself with supportive people.  Share your goals–this makes you more accountable!

If you’re yearning to feel better, lose weight and have more energy, I hope you’ll join me for a 4 week “Sugar Cleanse”, starting January 31! I will be available and will offer E-mail support, recipes, and guidance through the 4 weeks.  The “e-support” will also be accompanied by a weekly conference call (which will occur at night, after the kiddoes are in bed…and will be recorded for those who can’t make the call).  Gradually, over 4 weeks, you’ll understand the role sugar plays in your day-to-day life and how by decreasing it, you’ll actually balance your mood, lose weight, and gain energy!  Please contact me at getwellwithkendra@gmail.com if you’re interested!   This is a great way to jump start any wellness “resolutions” you may have!

Happy New Year!

As you’ve probably noticed, I’ve been a little behind the curve lately, so it should come as no surprise to you that my wishes of a happy new year are almost half a month late.  It’s been 71 days since my last post.  That hit me like a ton of bricks the other day–really, 71 days???!!!!  Not that you’re looking for any sort of explanation or anything, but I’m fine.  Thankfully it wasn’t illness, emergency nor anything drastic–it was simply that for the first time in my 12 years career, work became really stressful (ugh!), and top that with 3 birthdays (in my house alone) and 2 BIG holidays, I generally crumpled into a pile at the end of the day.  No TKD, no exercise, no blogging, very little business building–I had no energy at the end of the day to do the things that I love (play with my kids, exercise, writing, researching…), but I had plenty of energy for TV and food.  EEK!

Thankfully, with the turn of the calendar page it was as if my healthier/saner/more-balanced self finally got hold of the bellows and infused me with the familiar ache to feel better!  It was quite profound.  So, I’m back on track, so to speak.  Work is still crazy busy and stressful, but I’m exercising more, eating better and managing my time a bit better.

So, in the coming week, keep your eyes peeled for (FINALLY) my “Sugar Blues” teleclass recording, followed by my first ever 4 week Sugar Cleanse (beginning February 1)!  How cool is that????  I’ll be leading the group and supporting each and every participant through the journey to decrease sugar consumption!  I can not wait!

My wishes for all of you are abundance, love, personal growth and health in 2011!

Sugar Blues Teleclass!

Permanently change your relationship with sugar!  I’m offering my first ever teleclass on Tuesday, November 2 at 8pm EST.  Dial-in from the comfort of your own couch, bed, or kitchen table!  Click the link below to register:

http://events.constantcontact.com/register/event?llr=syquz7dab&oeidk=a07e33qjog1d3064d72

You never know–an hour MIGHT just change your life!

Can’t wait to see you on the call!

Lovely lentils

Aren't they lovely?

Lentils.  Lovely lentils.   Health Magazine deems them one of the world’s healthiest foods, providing both protein and cholesterol-lowering soluble fiber, as well as about twice as much iron as other legumes. Lentils are higher in most B vitamins and folate, which is especially important for women of childbearing age because folate reduces the risk of birth defects.  These excellent qualities make them an incredibly attractive dish, but I eat them because they are easy to cook and taste delicious!

These little pencil eraser-sized gems require no soaking and usually cook in a half-hour or less.  They come in all shapes and sizes too and have a mild, yet earthy flavor.  Here are a few tips on how to prepare lentils:

• Pick out any “stones” or debris as well as shriveled lentils, rinse them with water and drain.
• Add lentils to boiling water or broth and boil them for 2-3 minutes (this will aid in digestion), then reduce heat and simmer until tender.
• Don’t add salt until the lentils are fully cooked.  Salt will make the lentils tough.
• Season liberally and enjoy!

Lentils are great in soups, eaten cold as a salad or (my favorite way) mixed with brown rice and lightly seasoned.  Their protein content make them a great “meat” substitute and they are the cheapest form of protein you’ll find in the market.

Feel free to share your favorite lentil recipe in the comments section!  I can’t wait to read (and try) them!

Stress or de-stress, that is the question

Stress.  We’re all intimately acquainted with stress, aren’t we?  It’s clear in our caffeine consumption and our waistlines–cortisol, a hormone secreted by the adrenal glands is widely known as the “stress hormone” and is responsible for quick bursts of energy (for survival), lower sensitivity to pain and helping to regulate homeostasis (or balance) in the body, to name a few functions.  Now, cortisol, like all hormones, plays an important role in that it helps our bodies respond to stress, but if we subject ourselves to chronic stress, without relief, our body carries higher levels of cortisol for prolonged periods of time and it results in:

• suppressed thyroid function
• “foggy” thinking
• decreased bone density and muscle tissue
• higher blood pressure
• lowered immunity
• increased ABDOMINAL fat

None of those effects are good for any of us.  High blood pressure puts you at risk for stroke and decreased bone density will make your golden years much less golden.  Increased fat around the abdomen puts you at increased risk for heart attack or stroke, both of which should be at the bottom of your bucket list.  We, as a society, are bombarded with more chronic stressors in a day than our parents or grandparents were at our age.  Traffic, long work days, environmental stressors, computers, and cell phones are just a few things that cause stress to our body in some way.  Stress “saps our energy, diminishes your chances of success, inhibits creativity…and can lead to depression and low self-esteem” (1).   This is part 1 in a 4 part series on stress.  Specifically on how to “de-stress”–your work, your home, for your health and to feel good.  Today we focus on de-stressing at work.

1. Take a lunch break–eating at your desk actually increases your stress level.  Walk away from the computer, give the legs a stretch and get some fresh air, if possible.  Make sure your lunch has some good protein (beans, lean meat) and carbohydrates (veggies, whole grains)–try a leafy green salad with lentils, olives, cucumbers, tomatoes and a little feta cheese.
2. Stretch–it’ll make your health and safety division happy.  Sitting at a desk for long periods of time causes physical stress that leads to mental stress.  Rule of thumb (ha ha), take a 3-5 minute stretch every hour. 
3. Make a list.  Having a mental list a mile long does nothing but stress you out and distract you from actually ever finishing a project.  Make a list and prioritize it before you leave work in the afternoon/evening.  That way, when you get in the next morning, you’re ready to go!  The boss will approve, trust me!
4. Go green!  Offices are teeming with germs and toxins, especially in the winter!  Toxins are present in the carpets, the furniture, and building materials.  Even at low concentrations, they stress your body and cause illness.  Get a plant for your desk.
5. Squeeze a stress ball.  Don’t throw the stress ball, don’t bounce it, SQUEEZE it when you feel like the squeeze is being put on you.  We don’t have to love everyone we work with, but we can’t punch them either.  So grab a stress ball and knead it, pummel it, or pound it.  Whatever it takes.
6. Email.  I have a love/hate relationship with it.  It can be such a distraction, but is how we communicate these days.  Junk email and other messages are a major cause of office stress.  Use your email program’s “message rules” to filter out unwanted messages and prioritize the ones you want into categories.  Delete jokes–keep a private email address for personal emails (duh!).  In the age of smart phones, instead of checking your phone every time it dings, limit yourself to once an hour, if possible.  Put the phone out of sight in a drawer, bag, jacket pocket, etc.  Trust me–I’m an android junkie (and super popular, to boot), so if I don’t hide my phone, I’ll barely get any work done!
7. Take 5!  Studies show that most of us can only concentrate for 50 minute intervals.  After that, our output and efficiency start to plummet and our stress levels rise in frustration.  Take 5 minutes every hour…time it with your stretching, just to be maximally efficient!
8. Get a desk ionizer.  Negative ions are good for our health, believe it or not!  A lot of the electronics we have going on around us (from older TV sets or computer screens–the ones with cathode ray tubes) produce a positive charge that sweeps up the negative ions.  Headaches, concentration problems and difficulty completing complex tasks are all results of lacking negative ions in your workspace.  Women are more affected than men, so ladies, take charge (ha ha ha)!
9. Look on the bright side–optimism reduces stress.  Put negative events into perspective and cut their stress potential. 
10. Aromatherapy–lavender, cucumber and citrus fruits.  They’re synonymous with relaxation.  A sachet of lavender hanging at your desk and have cucumber as a snack or in a glass of water (heck, put them on your eyes if you need to).  The cucumber is a great source of hydration too!
11. Drink more water!  Caffeine actually ends up reducing your energy levels–it gives a temporary boost, but shortly after your energy levels fall to below their starting point (same is true for nicotine and sugar…sorry!).  Reduced energy=increased stress.  Try a piece of refreshing fruit (citrus or apple), a huge glass of water or a non-caffeinated beverage instead.  Don’t give up caffeine cold turkey though…headaches will only compound your stress.  Gradually decrease your caffeine intake by a cup every few days.  Once you’re down to one cup a day, see if you can go without.  You will be surprised at how your body responds.  Coffee is such a staple of office life, that it may just be a habit that should be broken!
12. De-clutter your desk. 

Pick one or two of the above and start them tomorrow.  I’d love to hear which ones worked the best for you!  Stay tuned for part 2–by part 4 you’ll be well on your way to a healthier body, a smaller waistline and you’ll be having happier days!

(1) this quote and the tips were taken from “Va va voom! De-Stress” by Jenny Sutcliffe, MQ Publications, 2004.

Progress made

In the beginning of March, I had an epiphany.  I had an effed up relationship with food and exercise.  Seriously screwy.  Realizing this was one piece of the puzzle as it heightened my awareness about my eating and exercising habits.  Now, awareness is great, but it doesn’t solve the problem and was in no way a “quick fix”.  In the beginning of June, I serendipitously met a fellow classmate who generously offered to help me improve my relationship with food.  Above and beyond his observations and thoughtful suggestions, he LISTENED to me ramble…about everything.  His often silent presence on the phone allowed me to verbally realize how I could help myself.  It’s incredibly powerful being able to TALK and be LISTENED to.  We’re nearing the end of our coaching sessions and I can say that I’m more relaxed around food, I’m kinder to myself, and I have realized what triggers me to reach for the pantry door.  I have learned much more about myself–far beyond food and exercise.  I finally feel like I’m off of the roller coaster of counting calories or points, having extreme guilt over food or using intense exercise as an excuse to eat whatever I want.  That was exactly the goal I set for myself in June.

I am so grateful to Jim for reaching out and offering help.  I feel extremely lucky to have made such progress.  I learned a lot about what it feels like to be the “Client” and also what it is like to have a “Coach” to listen.  I am a product of how powerful having a Health Coach is–we all have “it” in us to permanently change the course that we’re on.  We CAN stop the roller coaster, whenever we want–the only thing we need to do is ASK for help.

What is your roller coaster?  Relationships?  Dieting?  Exercising?  Spiritual practice?  If you are enjoying the ride then keep on keepin’ on, my friend.  But if you’re tired of “keeping-your-hands-safely-inside-the-car-at-all-times” and want off, I’m here to help.