Personal Health Coach - Healthy Lifestyle: 2010

Saturday, October 2, 2010

Priorities for Small Business Owners

Some words of wisdom from my friend Cynthia Jurado:

As a business owner, you are the single most important factor in your business. You are the only asset you have in the beginning. You are the bank account, sales staff, worker bee—you are it.

If you use yourself up, there is nothing left to run your business. It’s essential you learn how to balance yourself, put support systems in place, and learn to get enough energy in your day to get through it.

Most sole proprietors just throw themselves into the work and neglect themselves. They don’t realize they have to take care of themselves first. It’s like the oxygen masks on the airlines ... you have to put yours on first, because you have to survive for the business to survive.

This would include learning what your strengths are and accepting them. Don’t fight it. Your strengths are what will make your business great. Just think about who you can have come alongside you to fill in your gaps.

I’ve seen people waiting for what I call ‘assistant nirvana’. They think they either have to afford a full time assistant or do it themselves. I’m a fan of ‘don’t spend money you don’t have’, but there are so many other options than spending your important time on details. You kind of have to cobble it together for awhile ... an intern two hours/day after school who can file, organize client lists on your computer ... a stay at home mom who makes calls for you ... a professional organizer two hours/month ... a way to move something forward that will give you a little more stability, a little more structure, so you can win at something else.

Cynthia Jurado
Business Coach
www.arcleadershipdynamics.com

Best wishes,

Marilyn McLeod

Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Friday, October 1, 2010

Creativity and Happiness

Creating a life close to your values helps your happiness level.

You may think your product or service is your starting point, but your key is closer to home. You are the one who will be putting in the long hours to bring your vision to fruition. You have to be healthy to carry this responsibility, and you have to be happy to carry it long enough to make it work.

What makes you happy? What do you especially enjoy doing, and who do you most like to spend time with? What are your values? What roles most appeal to you? Define a role, career, product or company that matches who you are authentically as closely as possible.

Exercise:

1) Think about you and what really makes you happy. Write down specifics that come to mind.

2) Think about times you feel stifled, discouraged, uncomfortable. Write down the situations that stimulate this feeling, and what specifically you don’t like about it.

3) Think about yourself and all that you are. What aspects of yourself that make you happy remain untapped?

4) If you could have an ideal day, an ideal job, an ideal customer, an ideal life, what would it be like? Dream, and take notes!!!

Best wishes,

Wednesday, September 8, 2010

Practical Health

You and I probably have some things in common. My life is very busy. Do I really have time for this? The economic trends have taken their toll on my finances. Do I really want to add any more expenses to my budget?
But its time for me to pay attention. If I don't do it now, when will I finally get around to taking care of the most important factor in my ability to function ... my own physical body? How much money have I spent in the past on diets that I hoped would help, when I really didn't understand the criteria? How effective were those efforts over time? How much money do I spend now on food that either isn't good for me, or that for various reasons I toss without eating? Anything I explore in this book will have to be cost effective in order to fit into my current budget.
I admit it. I'm not just being saintly. As my friend Arthur Samuel Joseph says, This is not a dress rehearsal. This is for real. It's about my very essence. My health is about my actual life. It's quite humbling when life brings this to ones attention.
Personally I don't like the extra weight I've gradually put on over the past ten years. I know with each year I'm getting older and I want to age well. I've been around my older friends in their 80s and I've seen first hand what works and what doesn't. My friends who exercised and ate well lived much longer. My friends who stopped exercising because it seemed too hard or wasn't convenient declined quickly as they lost their ability to reason, to move effectively on their own, and eventually lost their capacity to take care of themselves.
I've also watched how much money it costs as health declines. I grew up with excellent health, and I could physically do anything I wanted to do. That's not as true now as it was when I was young. I'm interested in a full life into old age, and I know my chances are better if I start creating the right habits now. I look at Sam Rehnborg, son of Carl Rehnborg who founded Nutrilite and fed his son quality nutrition from the beginning well before the public had any idea nutrition and health were related. I couldn't tell you Sam's age by looking at him. He looks at least thirty years younger than his chronological age. The same with Betsy, a friend in her late 80s who's still going strong and looks like she's in her mid-60s. My friend Ruth, a professional ballerina who practiced and taught yoga for 50 years, was still performing and teaching a few weeks before she died at age 87. I know if I want that myself I have to earn it through my lifestyle habits, starting as soon as possible!!
I'm writing this chapter as I become my own advocate for my health. I'll take you along on the journey so hopefully you'll take similar steps to improve your own physical wellbeing.

Best wishes,

Monday, August 16, 2010

Success in Business

Even the definition of success in business varies by individual. One obvious reason to go into business is to make a profit, to sustain your chosen lifestyle.

Some people start a business even though they don’t need the money. They may enjoy the process of creating money, or creating a successful venture, or leading people. They may be bored at home and want somewhere to go every day. They may enjoy the social aspect of their business, whether or not they turn a profit.

They may believe in a cause, and see their venture as a way to make a difference. They may have inherited a “successful” role or position they're not sure what to do with.

Back to my personal definition of success, “Am I happy?” Whatever your reason for being in business, it’s easier to make successful decisions for yourself when you are conscious of the reasons you want to be in your business.

Best wishes,

Tuesday, August 10, 2010

Consider the Possibility

Several years ago a new neighbor moved in next door and we became friends. As we became acquainted Melodey shared her plans to find a job. A few weeks later she mentioned this again, this time with a sigh, and a confession that she actually dreaded finding another job. She listed the kinds of jobs she thought she could land, and told me how depressed she felt every time she thought about how much she would not enjoy the successful outcome of her job search.

By that time I’d noticed several of Melodey’s skills that I thought could be marketable as an entrepreneur. I remember clearly the moment she later told me had been a turning point in her life.

I looked at her, paused, and said, “Can you consider the possibility that you might be able to earn a living without getting another job?”

She paused as well, and took in this new idea. She spent the next few weeks planning her new business building project, and began a consistent process of marketing and delivery of her chosen products and services. It’s been almost ten years, and she now has a successful business as an independent musician, creating music on her terms.

Now, you may not want to be an entrepreneur! You may not want to be a musician! I am betting there is something you would like to improve about your life that you feel discouraged about implementing, and my core message to you is … “Can you consider the possibility that something wonderful and beyond your current frame of reference is actually more achievable than it appears to you right now?”

Best wishes,

Thursday, August 5, 2010

Your Work Preferences Checklist

Back to you and what you enjoy. Here are some questions that I’ve found help my clients create the kind of business they will enjoy over time:

•    Do you prefer to work on your own or with a team?

•    Do you like to follow a set structure and follow the rules, or do you prefer to create your own style and your own rules?

•    Do you appreciate close supervision or are you more self directed?

•    Do you like to set goals ahead or just follow your intuition?

•    Are you more comfortable having just one product or a variety of options?

•    Do you love to sell or hate to sell?

•    Do you prefer to hit the ground running or ease into it?

•    Are you more comfortable calling on people you already know or a cold market?

•    Are you more in your element in a residential market or a commercial market?

•    Do you like to follow a proven system or customize a system to match you personally?

There are no right answers; only what fits you today. It may change tomorrow. It’s just important to know yourself, and to be honest with yourself about what you sincerely enjoy.

Best wishes,

Friday, July 30, 2010

Your Ideal Customers

• You can choose your customers.

• You can change your customers.

• Find customers you really enjoy being with. This will make it a pleasant experience to serve them, because you'll want to help them anyway.

Exercise:

1) Think about who you enjoy spending time with. Write down any specifics that come to mind.

2) Are there particular activities you enjoy doing with these people, and others that you don’t like doing with them? Think about this and take notes.

3) What kind of people do you naturally attract? Are they people you enjoy being with? If yes, what do you like about them? If no, what don’t you like about the interaction? Can you think of a way to make this win-win? Take notes.

Clarify: Who is your customer?

Spend some quality time with the people you most enjoy being around and listen to them on their terms. Learn what they need, and from that perspective start thinking about what valuable improvement in their lives you can provide.

A ‘customer’ is more inclusive than just the people you are hoping will buy what you are selling. Think about the people who support you – your co-workers and family. They have needs too, and will be more receptive to helping you if you are interested in making their lives better first.

Best wishes,

Sunday, July 25, 2010

Your Image

The image that really sells has less to do with the cost and flashiness of your promotional materials, and more to do with the depth of personal authenticity you convey, and how much you sincerely care about the other person’s wellbeing.

• To convey mastery of your business message: practice, practice, practice.

• Sincere appreciation of others can be the most powerful incentive program.

Exercise:

1) Can you convey your message effectively without PowerPoint?

2) The next time you're in front of a prospective customer or stakeholder, notice how you're coming across:

a. Do you push your 30 second commercial at them whether they want it or not? When you do this, how often does this lead to a new customer?

b. Do you listen first to understand who you are talking to and what they need? When you do this, how often does this lead to a follow up conversation?

3) Ask people around you (who will tell you the truth) how often you let them win, and whether they consider you a good listener.

4) Think about your presentation from your ideal customer’s point of view. What about image would turn them on, and what would turn them off?

Best wishes,

Tuesday, July 20, 2010

Your Business Identity

Do you know what business you are in?

Do you know why?

Have you thought about how well the design of your business matches how you like to spend your day, and the way you like to work?

• Choose a business you enjoy, providing a needed and valued product or service to people you enjoy being with.

• Give yourself a role you can enjoy over time.

• Remember: Just because you have a product or skill does not mean the people you want to work with will buy it.

• Also: Just because you have discovered an important need and you’re ready to fill it, does not mean your target market will buy it, even if they acknowledge the need.

Exercise:

1) Spend time with people you enjoy, doing activities you enjoy. While you're doing this, listen for clues about services or products they value and don’t have, or needs that aren't being fulfilled. Take notes.

2) Look at your list and take some time to consider what your favorite people need and want that you could provide.

3) Put together some ideas and talk with some of your prospects about them. Get their involvement and buy-in. If they think it’s a bad idea, ask other people. If they think it’s a great idea, ask if they know anyone else who might be interested.

4) Test by having an entry-level offering to sell that doesn't cost you very much to provide, and gives your customer an experience of your product or service. Then you can see how committed they are to actually buying the solution they said was so valuable to them.

Most of the time the work I do feels like fun to me. I work out of my home office, and I’m responsible to my clients for the specific projects I’ve agreed to do for them. It’s usually something I’d like to do anyway, and I enjoy the people I surround myself with. I know it’s work and I know I’m in business for myself, but I often don’t notice because I just wake up in the morning and start doing things I enjoy doing.

In 1987 I opened a business in a retail setting. I had a storefront with office hours. People came to my office in the morning and expected me to be there when my sign said my office opened. If there was no work to do, I stayed in the office anyway because if a customer came through the door, they needed to find me behind my desk waiting for them. If a customer came in at the end of the day and needed something first thing the next morning, I’d probably stay late and complete the work, even if I’d spent most of the day waiting for customers that didn't show up … actually, especially if there were no other customers that day, because I needed the revenue!

That experience helped me learn some things about myself. First of all, I was very bored waiting in my office. I realized I liked more flexibility than a retail storefront would allow. Second, it was more difficult to choose my customers based on who I enjoyed spending time with, and the work I enjoyed doing. It was a good learning experience, I made adjustments and now I’m happier in my business.

However, the retail storefront was a step closer to my heart than the job I’ve held just previously at a large corporation in Minnesota. I left Minnesota one winter in January. I was so done with winter that I left in a blizzard and just kept driving south until I got to Texas. Gradually I made my way to southern California, where I set up the retail storefront in a small beach town. I could see the ocean from my desk. The beach was about two blocks away, so I’d walk there during lunch.

One day during lunch at my Minnesota corporate job I told a co-worker that I was thinking of moving to California. She immediately said, “You can’t do that!” It wasn't that she would miss me; it was that our culture said our place was there in the snow to suffer like everyone else, and who was I to think I was better than they were? I don’t think I’m better than anyone else, but I did bring my nameplate from my corporate desk job and put it on my desk across the street from the beach. It turns out I could do that!

Best wishes,

Thursday, July 15, 2010

Important Diet Tips

As you consider making changes to your diet and exercise habits, it's possible your current eating habits are less than ideal. When you simply reduce calories with your current diet you'll also be reducing important nutrients. Be sure to choose foods full of the nutrients you need, and reduce calories by not eating foods high in empty calories. Supplement with a quality multivitamin. Making sure you have the right nutrients will help you have better energy during your transition to new dietary habits.
Drink plenty of water. Avoid drinks high in sugar. It's been found that people who drink diet drinks actually gain more weight than people who don't drink diet drinks. This is partially because if people are in the habit of drinking sodas, when diet drinks argent available they drink what is available, which is usually the sodas full of sugar. These don't suppress or satisfy your appetite its like not taking anything except for the added empty calories. For better health, develop a taste for lightly flavored water. Make juice ice cubes that you can drop into plain water for variety.
Keep appropriate snacks available such as an apple, raw almonds, a protein bar (watch the label for sugars and refined or enriched ingredients) or sunflower seeds.
Create support in your environment. Invite your family to join you in a healthy lifestyle, which will make it easier for you to stick with your diet and probably reduce health issues for everyone in the future.
If you think you deserve a reward after exercise, find something healthy to eat that supports your diet.
Variety will help you stay on track. Check out Chapter 6: Supplementary Support for more options.
Read labels. Manufacturers are able to add more sugar to their products without disclosing it directly to you by using sugar aliases. Labels list ingredients in order of percentage by weight. If you want to know the real amount of sugar in a product, add up all of the maltose, dextrose, high fructose corn syrup there are ten different ways to call sugar sugar to hide the amount of sugar in a food. The good news: If you cut back on sugar for several months, when you go back and try it again, it wont taste as good. The same with fat and salt.
Because sodium, sugar and fat makes what we eat taste better, many foods labeled as diet foods contain large amounts of these ingredients. Be a smart consumer and check the label.
Build in occasional treats, and find ways to make what you're doing fun. Don't become a martyr; you'll just compensate later. Keep a balance. It's easier to maintain your diet if you treat yourself once in a while.
It helps to keep food a diary, and to plan meals in advance. That way you can make sure you have the right foods available to grab when you're busy, plus it gives you a record so you can look back and see what worked, and build in more variety.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Friday, July 9, 2010

Financial Tips

Please consult your CPA or financial advisor for specifics which relate to your industry.

The basics are simple:

1. Earn more than you spend.
2. Save what you can.
3. Use a budget.

If you're thinking about going into business, I recommend starting as lean as possible. Do you really have to lease that fancy office space and hire a full time receptionist? What can you do with no overhead at all? Can you start by just cultivating relationships with prospective customers and provide a service which costs little but your time?

Can you start by trying out different ideas while still enjoying a stabilizing income from your current source of revenue? Unless you have no other source of income and this is your only option, giving up your current source of security may be unnecessarily putting yourself at the edge of terror. Building a business takes confidence and focus. This is not the time to increase unnecessary challenges.

When asked what a successful Amway business would be, Jay Van Andel, co-founder of Amway, is reported to have said, “One that is profitable.”

In a conversation between John Travolta and Brian King on The Larry King Show in 2008, John Travolta said he uses a budget. When Brian asked him, “Even you?” John replied, “If you want to keep any money, you have to budget. Anybody could lose what they make if they don't budget.”

For more information:

Your Money or Your Life: Transforming Your Relationship with Money and Achieving Financial Independence by Vicki Robin, Joe Dominguez, and Monique Tilford
Penguin
ISBN 978-0143115762

Best wishes,

Wednesday, June 30, 2010

Organize a Conference in 5 Minutes

Harrison Owen created a largely leaderless and formless meeting methodology in 1985 which he calls Open Space Technology after discovering that attendees of his symposium reportedly enjoyed the coffee breaks most. He decided to create his next symposium around coffee breaks.

He now spends about five minutes preparing for one to five day conferences which are an effective way to empower individuals to network and have significant conversations about topics of interest to the participants. The technology works for any size group.

It is highly dynamic, very organic and has built-in flexibility in the moment.

Structure of the Event

The large group convenes. The facilitator briefly re-states the theme of the meeting, and invites participants to raise a related topic and announce it to the large group. These participants become the small group discussion leaders for the topic they have raised.

Someone writes each topic on an individual sheet of paper, which gets posted on a wall. The discussion leaders may agree to combine similar topics into a single small group.

When someone determines that posting on all issues is complete, times and places are set for the small group meetings of approximately one hour.

The discussion leader shows up to lead discussion on their topic. If no one shows up, they consider the topic themselves. People may come and go during the course of the hour.

There are four Principles and one Law of Open Space.

Four Principles

1. Whoever comes is the right people.
2. Whatever happens is the only thing that could have.
3. Whenever it starts is the right time.
4. When it’s over, it’s over.

The Law of Two Feet, or the Law of Mobility

“If at any time during our time together you find yourself in any situation where you are neither learning nor contributing, use your two feet. Go to some other place where you may learn and contribute.”

For more information:

Open Space Technology: A User’s Guide by Harrison Owen
Berrett-Koehler Publishers
ISBN: 978-1576750247

Best wishes,

Thursday, June 24, 2010

How to Use a Planner

I’m used to the Franklin-Covey planner, so I'll make suggestions that work with their system. If you use another system, just add sections to your planner to get the function. If you only use an electronic planner, find ways to incorporate these functions into your system, either electronically or on paper you carry with you.

When I’m spending most of my time in my home office, I can keep track of my appointments on my computer, and sync with my PDA to carry with me. When I go out, I add new appointments to my PDA and sync with my computer.

When I’m spending most of my time out of the office, meeting new people and attending meetings, I use my paper planner as well. It’s just easier for me to take notes with pen and paper than to power up my PDA, find the right place and type one character at a time when I get a new phone number or get information I want to remember. I keep this as auxiliary information, and when I get back to the office at the end of the day I review my notes and add them to my computer or PDA as appropriate, and then sync the PDA and computer.

Life used to be easier! If you don’t need to keep track of certain details, don’t worry about it. Organizational tools are there to make your life easier by helping you keep track of details that help you be more productive. If the planner is asking for something you don’t need, just know it’s there in case your circumstances change in the future. Use only the elements that help you now.

Elements (sections of your planner)

• General:
o Master task list (items you want to accomplish with no specific time frame)
o Values & goals (see “Values-Based Time Management” pg 201)
o Focus (see “Focus Session” pg 186)
o Contacts
o Notes

• Annual:
o Calendar
• this year
• at least one year in the future
• last year

• Monthly: (you may prefer weekly)
o Index
o Goals for this month

• Daily:
o Task list
o Appointment schedule
o Journal
o Expenses

Carry your planner with you everywhere. Develop a routine so you make sure you have it with you when you leave the house, your table at the restaurant, a meeting. It contains personal information like your wallet or purse, so keep track of it as you do your wallet or purse. As you go through the day, write down notes, phone numbers, and appointments all in one place … your planner.

If I meet a new person and get their business card, I write their name, phone number, email and pertinent information in the contacts section. I keep the business card and file it at home in my “Contacts” file.

If I find out there is an upcoming meeting, or an agency or person to follow up with, I turn to the journal page for today, and write it there. I give it a title which I underline: Annual Meeting, and underneath I write the details. Then I go to the monthly index page and in the first column write today’s date, and in the second column write “Annual Meeting”. The index is wonderful! Three months from now I'll remember I wrote the annual meeting information somewhere, and I don’t have to dig through my pile of papers, or go through each daily planner page. I can just look through a few monthly index pages until I find the listing, and then turn to the right daily page to find my notes.

If I’m at a meeting and I know I'll need several pages to take notes, I start a new page in the “Notes” section of my planner, and use as many pages as I like. I can move those pages to today’s daily page, and make an entry in the monthly index so I can locate the notes later. Sometimes I type the notes into my computer later, and if so, I copy them into the “Notes” section of my PDA software so I have them electronically if I need them. But then I’m a techie. You may want to keep things more paper based.

It’s important to prioritize your list of daily tasks, so you don’t spend your valuable time getting pulled into a long-winded conversation about an item that is not your priority, or sometimes even your responsibility. Know where you're going today, and keep yourself on track. I prioritize using A, B, C and Z. I change priorities on my computer to Z when they are complete, because when I sort they go to the bottom of the list. Not all As are equal: use A1, A2, A3 etc. to further prioritize, so you know what to start with first.

Some of your priorities you can delegate to others. Keep them at the same priority level on your planner; just make a note of who you delegated to, and when they are supposed to do what. If this gets very complicated, you might want to use project management software to keep track of specific projects with timelines and tasks that are dependent, meaning if someone is late getting back to you on their task, then other people are not able to start their part and the whole project becomes late, and you have a cascading effect on your plans for each task in the project. Let the project management software make the adjustments for you. See the “Project Management” section of Recession or Recovery: 7 Steps to Success in Business & in Life.

That's about it. The most important thing: Keep everything in one place, or at least somewhere you can find it again. When you reach for a piece of paper to write down some important bit of information, reach for your planner and write it somewhere you can find it easily.

Best wishes,

Wednesday, June 23, 2010

Finding Your Desk

How important is organization? I’ve been coaching small business owners for years on organizational principles from keeping track of those floating pieces of paper with phone numbers and appointments on them, to filing systems that work for both actuaries and sales people, and procedures to streamline the paper flow in an entire business.

You might think that means my own office is spotless, with everything in its place. Although that is something I would enjoy, I also value the creative process, which can get very messy. To quote my friend David Lober: “What comes out of a workshop is more important than the condition of the workshop.”

When paper comes in, I have one pile for important information I need to keep over time, a pile for things to do in the near future, and another pile for things I want to keep but don’t have time to file yet. When it takes me longer to find a piece of paper than it should, that is when I know it’s worth taking time to organize the pile.

Not everyone can think in a messy or chaotic environment. Not everyone can think in a spotless, sterile environment. Know what works for you, and create an environment that supports you and your process.

In case you are ready to create a filing system for your home office, here is a basic outline to start with:

Information (A-Z storage files)

1) Take 26 file folders (I get third cut without reinforced tabs, because I go through a lot of file folders and these are the least expensive)

2) Write a letter from A – Z on each folder tab.

3) Put them in a file drawer or box.

4) Keep some blank file folders nearby.

5) When you bring home some papers you want to keep for awhile, label a blank file folder, put the papers in the folder, and place the folder in alphabetical order. Simple.

6) Once a year or so, go through the folders to see if there is anything you can throw away.

Categorize
Here are some general categories you could use:

Personal
• Car
• Finances
• Health
• House
• School
• Shopping (this can help you save time and gas when you go on errands)

Business
• Accounting
• Brochures
• Contacts
• Customers
• Events
• Goals
• Resource Material

Action Items (Hot Files)

• Bills to Pay
• Correspondence to Do
• Orders to Fill
• People to Call
• Read (try to keep this small unless you have a lot of time to read)
• Tickle (holding for more information, directions for next week’s dinner, etc.)
• To Do This Week (review this once a week)

Best wishes,

Tuesday, June 22, 2010

Whose Need is On the Table?

As you become more adept at identifying needs in yourself, you will probably get better at guessing what need the other person is trying to get met. This can make conversations and negotiations go much more smoothly.

During group conversations and meetings, it’s also helpful to keep track of whose need is on the table. Sometimes during a discussion a person’s need gets met without having to achieve the strategy or end goal they originally brought into the conversation. Sometimes through thoughtful conversation at a need level, the entire paradigm of the conversation can shift as transparent sharing begins to illuminate an entirely new level of depth to the issue being discussed.

For more information:
www.cnvc.org

Best wishes,

Monday, June 21, 2010

Values-Based Time Management

You have probably already slept through several time management courses. So have I. Here are some ideas to help time management work for you, and hopefully be more fun.

First, make life easier by keeping track of the paper and information that comes into your life. See “How to Use a Planner” and “Finding Your Desk” in my book Recession or Recovery: 7 Steps to Success in Business & in Life. When you can see past your desktop and locate the time of today’s meeting, you are out of survival mode and can begin thinking about self-actualization.

I keep a saying on my wall, “Nothing should be more highly prized than the value of each day” by Goethe. None of us knows how much time we have left, or under what condition tomorrow will find ourselves or our environment.

Going through life unconsciously may mean looking up one day and wondering where the last 20 years went. If I’ve gotten up each day for 20 years and decided not to plan and just let life happen, then okay. If I’ve let other people decide for me what is important in my life and how I should use my time and I wake up 20 years later, that is not so okay.

Consciously managing my time is a way of taking control of my own life. Starting from awareness of my values gives me power to control the direction of my life toward what matters to me, and what makes me happy.

Identifying Values

How do I know what my values are? I asked Nathaniel Branden that question, and he gave me some sentence completion exercises. You can find his entire program in the appendix of The Art of Living Consciously. I suggest you use the following questions to help you develop a list of values you would like to live by over the next year:

One of the traits I look for in people is …
One of the rules I try to live by is …
I respect people most when they …
I do not respect people when they …
Sometimes I am drawn to people who …
Right now it seems to me that …

One of the principles that guides me is …
One of the things I want out of life is …
One of the things I want from people is …
One of the things I want from work is …
One of the things I expect of myself is …
I am becoming aware …

Life seems most fulfilling when …
Life seems most painful when …
When people speak of life as tragic …
When people speak of life as exciting …
I feel most alive when …
I am beginning to suspect …

What to Do Next

Ranking

Now that you have your list of values, rank them in order of importance to you.

Start with your most important value. Think about how the outcome of that value could manifest in your life by this time next year. Write a description of this, and include how you feel as you experience this positive outcome of what matters most to you. Make it about you and your experience, not about someone else’s life.

• When you have the description, think about when, realistically, this might actually happen.

• Now make a list of the practical steps it would take to bring this about.

• Break them down into what has to happen monthly and weekly to make this happen.

Put Them Where You Can Find Them

Pull out your planner:

• Put these goals into your planner by month and week as appropriate.

• Now think about some task you can do every day to get closer to this goal.

• Put this task, or these tasks, on your daily pages, or a master task list that you look at every day.

• Put the description you wrote in Step 1 above in the “Focus” section of your planner so you can refer to it regularly.

Looking Deeper

Do this for each of your values, in order of priority.

Read “How to Use a Planner” to learn how to do a Focus Session (pg 186).

For more information:

The Art of Living Consciously by Nathaniel Branden
Simon & Schuster
ISBN: 978-0-684-81084-3

Best wishes,

Friday, June 18, 2010

Needs Literacy

Our human needs play an enormous role underlying every decision we make and everything we do. Sometimes it helps to get down to basics when we’re trying to understand a situation, or to solve a problem.

Needs Hierarchy

Abraham Maslow organizes human needs into essential categories, one building upon the other:

• Physiological needs must first be met to sustain life: breathing, food, water, sex, sleep, homeostasis, excretion.

• Safety needs come next: security of body, employment resources, morality, the family, health, property.

• Love and belonging needs build upon the first two: friendship, family, sexual intimacy.

• Esteem is next: self-esteem, confidence, achievement, respect of others, respect by others.

• Self-actualization can be achieved after the preceding need categories are met: morality, creativity, spontaneity, problem solving, lack of prejudice, acceptance of facts.

Universal Human Needs

The Center for Nonviolent Communication uses needs as the basis for helping people in conflict understand each other. They list the following needs as being held by everyone:

• Social connection
• Physical well-being
• Honesty
• Play
• Peace
• Meaning
• Autonomy

For complete list, see the Needs Chart included in many of my books.

Needs-Based Communication Model
As taught by the Center for Nonviolent Communication

1. Observation: Simply describe what a camera would see, without editorial filters of any kind.

2. Feelings: Guess what feelings the person may be experiencing (see the Feelings charts) Note: If they correct you, that is a step forward in getting clarity. “I feel that ...” is not a feeling.

3. Needs: Guess what needs the person may be experiencing. Again, if they correct you, it’s a positive step forward. “I need (person’s name) to ...” doesn't count. What needs is the person speaking experiencing?

4. Request: Make a clear, present request, something doable in the moment. What exactly would that person want who to do now to get closer to what they want?

Needs identification becomes very important in any negotiation. Once each party can hear the authentic needs of the other party, strategies to get everyone’s needs met often become obvious and easy. Often the conflicting parties are actually trying to get the same need met, and are simply approaching it with different strategies. When this becomes clear, we stop seeing the other party as an enemy, and our desire to reach out to another human being in pain motivates us to find solutions that work for everyone.

Needs Literacy Exercise:

To practice identifying needs in yourself and others, try making these lists when you have a quiet moment:

1. How you are most likely to speak to yourself when you are less than perfect? You probably speak to others this way, too.

2. What words or phrases come to mind when you're angry with others, or when you're judging them?

3. What stimulates defensive thoughts and hurt or angry feelings in you? Notice what the other person said, or what you thought they meant.

4. What are you most afraid that others might think of you?

As you look at your list, notice what feelings come up in you, and consider which of your needs might be met or unmet.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Thursday, June 17, 2010

Mind Dump & Says Who

Your To Do List

What do you put on your list of things to do today?

1. Mind Dump & Says Who

I know you have many obligations to many others, including family, job, maintaining your residence, taking care of yourself. You probably don’t even remember all of the things you do. Do a mind-dump. Write them all down. If you can, list them in a spreadsheet, and in the column to the left of the list of items, put the name of the person or organization you are doing this for. If you are sure you are doing something just for yourself, then put your own name down.

2. Now do a best-case scenario

Pretend you have all the time, health, money and opportunity in the world and make a list of all the things you really want to do. Everything you can think of, from eating ice cream for dinner to taking a cruise around the world. You don’t have to do everything on your list. It does feel good to honor yourself enough to acknowledge your desires and put those on the list along with taking out the garbage and making your bed.

3. Vision

Does every item on your list have a person or organization or goal in the column to the left of it? Create another column on the left and think again about your vision that gets your juices going every morning. Put a number or a word in that column for each item indicating how closely that task aligns with your vision. This is more of a feeling exercise than an intellectual exercise, because your filters are probably geared more toward what you've always done in the past than what is possible in the future. You can always go back and change things later. For now just take your first gut reaction.

4. Priority

You knew this was coming. Make one more column to the left and put a priority on each one: A is most important, D least important, and Z something you don’t want to even think about for now. You can add A1, A2, D3, etc., whatever makes sense to you. Create a key if it helps you remember later what you had in mind.

What it Means

This all just gives you good food for thought. In a spreadsheet you can sort by any column. Sort by the “Priority” column and then look at the “Vision” and “Says Who” columns. Are some people or organizations in your life already more closely aligned with your vision?

Just take some time to look over your list from different points of view, and see what you can learn about yourself and your life.

You might feel very motivated and ready to make a big personal improvement list. I'll be happy if you just choose one or two things to improve. Here is what Marshall Goldsmith tells his clients to ask themselves:

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Wednesday, June 16, 2010

Focus Session

What do very successful people report most often report as their secret to success? “Focus!”

Before I go to bed at night, and after I wake up in the morning, I do a Focus Session with myself.

• I sit down in a quiet place with my planner and look at my values and goals, and allow myself to feel what I will experience when I actually achieve those goals.

• Then I look at what I have planned for the upcoming day, and see how closely they are aligned with my values and overall goals.

• Is everything I’m planning to do actually addressing my needs, or have I taken on responsibilities that are not mine?

• What can I add to my day to inspire me and keep me happy?

• All of this takes about five minutes. I do this again throughout the day as I have time.

See the “Values-Based Time Management” section in Recession or Recovery: 7 Steps to Success in Business & in Life for more information on discovering your values.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Tuesday, June 15, 2010

Anti-Stress Strategy by Arthur Samuel Joseph

Strategies I've found that help me through the tough times:

• Take a deep, silent, conscious-loving breath

• Focus on what I want, instead of anything that may be bothering me

I asked Arthur Joseph’s advice one difficult period in my life when a series of losses finally penetrated my ‘I can get through this’ veneer. Feelings were beginning to surge over the levee, and I needed a way to focus. Arthur got quiet for a moment, and then suggested I try focusing on allowing a conscious-loving breath.

This sounded very simple. I could remember the instructions. He did not say ‘take’ a deep breath, he said ‘allow a conscious-loving breath’. This took a little practice, especially when I was busy trying to hold back my feelings … from whom? Mostly from myself. The breath took me through the levees I’d built up to and through the feelings, I started to relax, and life began to look reasonable again, despite current circumstances.

Vocal Power by Arthur Samuel Joseph
Vocal Awareness Institute
ISBN 978-1-588-72064-1

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Monday, June 14, 2010

Quality Cave Time

When life and work get busy and you feel pulled from all angles and don’t know which way to turn … take a moment to remember your favorite thing to do, and check your calendar to see how long it’s been since you gave yourself any personal time.

Sometimes even five minutes can make a difference. If you can get by yourself where nothing is required of you for five minutes, it doesn't cost much time or any money to sit quietly with your eyes closed and imagine your dream vacation … with you in the picture. Feel the sun on the beach, the cool mountain breeze, hear the wind in the sails, or the horse’s gallop as you go riding. Just five minutes. We allow our bodies to experience plenty of stress as we imagine what might go wrong day to day; why not use this technique in reverse and imagine what we would like to go right!

How you get your quiet time is up to you. I just added this page to the book to remind you: You sometimes make better decisions when you're feeling fulfilled, instead of depleted.

By the way, women need cave time, too!

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Friday, June 11, 2010

The Big Threats

There is much talk about the major killers in terms of disease such as: heart disease, cancer and Type 2 diabetes. What you may or may not know is obesity can increase risk of these diseases. With more than two-thirds of Americans overweight or obese, obesity is being called an epidemic. Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as a BMI of 30 or higher.
According to the Center for Disease Control American society has become obesogenic, characterized by environments that promote increased food intake, nonhealthful foods, and physical inactivity. Policy and environmental change initiatives that make healthy choices in nutrition and physical activity available, affordable, and easy will likely prove most effective in combating obesity.
Creeping obesity is what's caught up with me. I'm told that regularly eating an extra 10 calories more than I burn off produces an extra pound of fat per year, and that's about right for me. I've gained about ten pounds over the last ten years while I was more sedentary and often ate to meet emotional needs as well as physical needs.
Here are some examples of ten calories:
•    1/8 Oreo cookie
•    2 Tablespoons of rice
•    1 bite of a medium banana
•    1 swallow of Pepsi
Yo-yo dieting is also an issue. Fewer than 5 percent of dieters maintain weight loss for more than 5 years unless they change their lifestyle. Marked fluctuations in weight are associated with increased risk of heart disease and gallbladder problems. If a person loses more than 2 lbs of fat per week they dramatically increase their risk of gallbladder attack. Early humans weight fluctuated but not by large amounts. Small swings are not harmful.
As obesity and overweight increases, risk for the following conditions also increases:
•    Coronary heart disease
•    Type 2 diabetes Cancers (endometrial, breast, and colon)
•    Hypertension (high blood pressure)
•    Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
•    Stroke
•    Liver and Gallbladder disease
•    Sleep apnea and respiratory problems
•    Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
•    Gynecological problems (abnormal menses, infertility)
Body fat and waist circumference are more important than body weight. Fat cells don't just sit around doing nothing. When you have extra fat, you have more markers of inflammation which cause a host of problems. All fat is not the same. Abdominal fat is the most dangerous as a cardiac risk factor. Women's thigh fat isn't as much of a risk factor.
Some inexpensive tests you can do yourself which I learned from my friend Dr. Phil Goscienski:
•    The mirror test: When you stop jumping does something keep moving?
•    The belt test: Is your belt size bigger even if you weigh the same as you did in high school?
The underlying cause of most diseases that plague our current society is lifestyle-related. If you need more motivation to embrace a lifestyle that supports fat loss, here are more conditions linked to excess body fat: cancer, asthma, arthritis, poor immune function, influenza (increased mortality), increased risk of infection, poor wound healing (some surgeons wont operate unless their patient loses weight first), deep vein thrombosis, strain on veins and reduced pumping action of less muscle.
People who exercise regularly rarely get Type 2 diabetes. Lack of exercise, not a lack of calcium, causes osteoporosis. The U.S. has the highest rate of hip fracture in the world. People in other parts of the world get their calcium from green leafy vegetables, and they walk instead of riding around in cars. If something has to be moved a human being moves it. From age 4-24 during bone building years they get more exercise than our U.S. style of watching television and playing computer games.
Sufficient exercise virtually eliminates vascular dementia and lowers the risk of Alzheimers disease. Vascular dementia means blood vessels get blocked, clogged and distorted, you get kinky blood vessels in your brain and little parts of your brain at a time just turn off. This is why we think dementia is normal, but its not. On Okinawa centenarians can name their children and grandchildren.
The good news is that a little effort goes a long way. Losing 10-20 pounds can significantly reduce blood pressure, risk of heart disease, risk of stroke, insulin resistance and Type 2 diabetes.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Thursday, June 10, 2010

Little Things that Make a Difference

We sometimes tend to sweep things under the rug or just put them off when it may not take much actual time or effort to deal with them if handled early. We also tend not to notice the cost mentally of this growing, probably by now unwieldy, pile of unaddressed issues.
Start a new habit of cleaning up the little things. Look in your refrigerator and toss any food you know you're not going to eat, so when you open the door next time you'll have the feeling that all of your choices are wonderfully tailored just for you. Toss all of the high fat and high sugar foods with empty calories. Yes, you'll need some snacks, but make them healthy snacks. It's time for some new habits to let your inner self know you mean it this time. It's time to give your new friend the support he or she needs to make changes in habits to support better health, greater vitality, and more choices in life.
How do you normally make choices day to day? Does your style support or strain your psychological wellbeing? If you find yourself just barely making it to the gas station when you're in a hurry to get to an appointment, or you find you've run out of shampoo when you're in the shower getting ready for work with no time to spare, these could be clues! Stop habits that keep you feeling like you're behind the eight ball, and feeling like you're always running behind. Develop habits like filling your gas tank when you're not rushed, well before it gets close to empty. Order shampoo and other essentials ahead and keep your spare on the shelf. You can be rich yet feel like there's never enough, and you can have little money but feel very pampered because you've thought ahead to what you might need and you've put it where you can find it when you need that product or that condition. It's a great way to begin creating a lifestyle that produces a feeling of being supported, whether you're alone in the world or have a houseful of servants.
Do you and your partner have alone time, or are you always taking care of your children, your parents, your business, your house? Schedule a date night at least once a month, or better yet once a week. During your date just focus on each other, as if you're on a first date. Leave discussions of work, family and other issues for another time. Just pay attention to each other, treating each other with respect, and getting to know each other as people. And have some fun!! Fun doesn't. have to cost money, but it does take time. Make the time.
Another seemingly little thing that can have great benefit: Look at the space in your home where you stack incoming mail and papers to deal with later. How big is the stack, and when is the last time you went through it and tossed old or outdated stuff? You may think you put papers on that stack to get them out of the way, but I'll bet with each piece of paper you added to the pile, another entry was logged into your mental to do list.
Get 5 file folders and label them:
•    Urgent
•    Upcoming Events
•    Health
•    To Do
•    To File
When a new piece of paper comes in, it either goes in one of these folders or in the trash, or in another important folder you add. At some point every day go through the Urgent and To Do folders and do what you can. When its time to leave for the concert you wont have to go hunting for your tickets and directions because you'll know they're in the Upcoming Events folder. Once a week clear out the To File folder.
Does my own environment look that clean? Well, periodically it does. Most of the time its what I'd call an organized mess. But it sure feels great when I've finished a project and I take an hour or a day to get to the bottom of my piles and start again.
The same principle applies to resources like time, money and attention. As you go through the day make a list of how you're spending each hour. I bought a calendar with plenty of space to write in each day to help me with this process. Do this for a week and you'll learn alot about where your time goes during your very busy days. Are you spending your resources wisely? In alignment with your values and goals? Or is someone, some organization, some feeling of obligation you have eating up resources that you really need to support your own health and wellbeing? Look honestly at your commitments to others and make arrangements as needed to put your own house in order so you have the resources to take care of you.
Think honestly about who is going to do your job if you're not there. If you're in business for yourself, what happens when your telephone or computer systems go on the fritz? Everything stops until they're working again because you rely on them for everything in your business to run. What's even more essential to running your business than your telephone or computer system? You. Your body. The person who uses the telephone and computer, and who makes decisions for your company.
If you're a parent its the same principle. If you don't take care of you, then your children run the risk of having no parent, or one with limited ability to be available.
Take care of yourself first. Start by doing little things, and gradually add more ways to support your health and wellbeing. Everyone will benefit when you take care of the person and the body entrusted to you by Life.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Wednesday, June 9, 2010

Starter Exercise Program

My doctor friends tell me its important to be evaluated by a physician before beginning a diet and/or exercise program to look for:
High blood pressure (untreated first symptom might be brain hemorrhage) Heart disease (50% of the time the first symptom is death) Diabetes (by the time diabetes is diagnosed, many people have a complication) Thyroid disease (it may not be fat; it may be a thyroid issue)
Regardless of your physical issues, there is some form of exercise program you can start with. The most gentle form of exercise I've discovered is Feldenkrais where you can simply imagine yourself doing the movement. Ironically, this was also recommended to me by one of the most successful athletes I know, a man now in his 40s who began his skateboarding career when he was 15. He's still winning championships in a young mans game. I asked for his advice about physical recovery, thinking he must have had some injuries during his career. Yes, he told me, many injuries. His process of recovery: First of all he follows all of the advice from his physical therapist. Next as he lays in bed resting he imagines various aspects of his routine and what it takes physically, starting with a short distance and gradually imagining greater distances.
My experience: Exercise improves health in so many ways that a starter exercise program can gradually evolve into something more substantial, with the accompanying improvement in health, vitality and choices. Start where you are.
You may have other physical issues you've been putting off because you're too busy, you don't think you have the money to deal with them, or maybe you just think your health doesn't. have the same priority as another seemingly urgent need like a new television or some expense to keep up a good image to the outside world. Please make it a priority to have a physical exam and address any health issues you've been putting off. Start on a strong foundation to help ensure your success.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Tuesday, June 8, 2010

Other Factors Affecting Weight

I was surprised to learn that lack of sleep can affect weight gain. This became clear to me as I watched Dr. Oz's intervention with an overweight couple. They both looked much younger after changing some lifestyle habits which included getting more sleep. And they both lost weight as well. This has motivated me to put getting enough sleep high on my list of priorities. The first thing I do when I wake up is see what time it is and calculate how close to eight hours its been since I went to sleep. I give myself big points when I get to seven or eight hours in a night! And my body feels so much better as well.
Another factor is why we eat. Do we eat because were hungry, because were feeding our emotions, or for some other reason. I have experienced a range of emotions during the past ten years as I've recovered from the accident, and some years I just decided to allow myself to enjoy food because there wasn't much else that was fun in my life. That was okay for awhile, but only temporarily. Continuing that habit long term just wasn't going to be good for me physically.
During the past two years I've done alot of writing. This required some creative thinking that was new for me, and I tended to gravitate toward something crunchy like crackers when I was trying to birth new ideas. Somehow it did seem to help the process along. But again, I've chosen to make that temporary, though it would have been easy to continue that habit! It's funny ... a couple of times I've gone back to try those crackers again and they just don't have the same appeal. Luckily!!! I seem to have shed some of those old cravings, and I'm going to stay on this road and find healthy ways to satisfy cravings.
Speaking of cravings, another factor in obesity can be addiction. It's possible to use food as a way to deal with emotions we have, or just to feed a habit of addictive behavior. Maybe we stopped drinking or smoking and now we've turned to food to replace the substance that got us in trouble in some other way. It's probably a smarter strategy to look at ways to deal with the underlying addiction. There are Twelve Step programs and medical programs that can provide guidance and support during this process. Even though changing a habit that's so deeply engrained in our way of life can give us the impression well lose our whole support system as we know it, and perhaps look as though life will be no fun at all, this doesn't. have to be the case. Many people who have the courage to take this path find an even more interesting and fulfilling life post-addiction.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Friday, June 4, 2010

Supplementing Weight Loss Program for Comfort

Basic supplements that can provide additional support to help you stick with your weight and fat loss program:
Compensate for Lost Nutrients Due to Calorie Reduction
A quality multivitamin multimineral supplement can prevent vitamin and mineral deficiencies, and help maintain energy level, which helps people stay on their diet. Other helpful supplements are: fruit and vegetable plant concentrate and protein powder. Most people can benefit from taking Omega3 supplements, even if they're not on a diet. Fiber is almost always a good idea unless you have medical reasons for avoiding fiber.
Eating Less
As an optional supplement, you might find a safe appetite reduction product made from natural ingredients to curb appetite and reduce cravings. Use according to package instructions. You usually take this about half an hour before a meal. Eating high fiber foods can help you feel full without adding alot of calories. It also helps to put 25% less food on your plate so you wont be tempted to eat too much. Recommended serving sizes:
meat size of palm vegetables clenched fist leafy salads 2 fists ice cream 2 golf balls
We tend to assume larger portions are the norm. Portion sizes have increased over the years while farming practices have changed. With mass marketing we have many more food choices, but our produce is no longer picked at its peak ripeness because it has to travel long distances. Produce grown in soil with nutrients supplied by synthetic chemicals are bred to look good in the supermarket more than to contain maximum nutrients. Even when we think were eating well its difficult to keep up with our body's nutritional needs on a regular basis, dieting or not.
Adding Variety
Have some low-sugar, low-fat good-tasting snacks you can grab. This may include protein bars, and also sugar-free drinks.
Exercise Support
Energy drinks with low or no-calories that use B12 instead of caffeine can be useful. Limited carbohydrate sports drinks, with electrolytes and antioxidants can also be a great alternative to sugary drinks. Rhodiola can be useful for maximum performance.
Water
Remember water! It might be useful to have a quality water filter if you're using a lot of water, which you can probably afford if you cut out the junk food, snacks and sodas. How do you know you're getting enough water? I'm told to make sure your urine is light yellow with only a faint aroma, and that number two comes out with a nice curve rather than like pebbles. Another benefit: Water eases hunger pangs. When you're hungry drink a large glass of plain water and see if you're still hungry 15 minutes later.
Another Tip
When you take supplements, don't take them all at once. Think about how nutrients are made available to you by nature. Spread out your supplements during the meal because that's how nature intended for us to get our nutrients.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Thursday, June 3, 2010

Taking Exercise to the Next Level

One of the healthiest exercises I know is called 'gratitude'. That may sound schlocky and pollyannaish, but I've found it to be very powerful, especially in situations least suited to gratitude. I've learned I don't have to practice being grateful for the situation I'm in to get the benefits, but just by being grateful in the situation.

Several years ago I was seriously dating a man with children whose ex-wife was very much still in the picture. One day I found myself driving to the ex-wife's mother's home to meet with his ex-wife and her mother ... by myself. As I drove, I wondered how in the world I had gotten myself into this situation. I had no idea how this was going to go, but I definitely knew I was outnumbered and going into 'enemy' territory.

I remembered the concept of practicing gratitude. I started choosing to feel gratitude ... within myself, not for anything specific, just to feel gratitude as I was going through the experience. Somehow the visit went very well, and we all ended up leaving our time together feeling good. Who would have thought?! Afterwards I could authentically practice gratitude for the situation as I drove home!!

If a healthy attitude helps our bodies become more healthy physically, then practicing gratitude seems a good choice!

For more information:
Relaxercise by David Zemach-Bersin, Kaethe Zemach-Bersin and Mark Reese
HarperCollins
ISBN 0-06-250992-6

Vocal Power by Arthur Samuel Joseph
Vocal Awareness Institute
ISBN 978-1-588-72064-1

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Wednesday, June 2, 2010

Inflammation and Disease

Inflammation is the overt expression of the body's protective mechanism in response to a challenge, and has been correlated as a common denominator in all of the chronic diseases, as shown by elevated C-reactive protein (CRP) and other blood markers for inflammation. Scientific research is coming to the conclusion the source of this increased inflammatory response points to the dramatic changes in our lifestyle over the past several decades.
Another indicator for increased susceptibility to this inflammatory response is how some of our genes vary between individuals, in particular IL-1 genes.
The genetic tests I'm working with look at certain IL-1 genes. Studies have found that individuals with certain variations of these particular genes expressions appear to develop several chronic diseases earlier than people without those variations. In addition, its been found that lifestyle factors can minimize the natural effect of these gene variations, which means if we as consumers are aware of our genetic predisposition to certain diseases, we can take the proper lifestyle steps to manipulate the effect of that genetic predisposition in our lives.
My book Nutrigenomic Diet for Weight and Fat Loss: One Consumer's Journey isn't about changing our genes. It's about changing our lifestyle habits that can either increase or decrease our natural tendency to develop diseases for which we may have a particular vulnerability. For instance, knowing we may have a genetic predisposition to heart disease long before any symptoms appear can give us a head start to changing our lifestyle habits related to known risk factors for heart disease. An individuals risk for heart disease comes from many factors including levels of bad cholesterol, high blood pressure, diabetes, smoking and inflammation. Because cardiovascular disease studies indicate that high levels of inflammation contribute as much risk for heart attacks as high levels of bad cholesterol, knowing our genetic predisposition to inflammation from these IL-1 genes can be useful information.
Different genetic tests of different genes reveal different risk factors. It's possible to get a general genetic scan to see what our genes are ... but then what do you do with all of that information? The genetic tests I work with measure those genetic variations where scientists have proven a particular lifestyle can have a predictable effect on the future expression of risk factors for a particular disease or condition. Or at least that's what I understand from the experts I've been talking with about this issue.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Tuesday, June 1, 2010

The Nutrigenomic Approach to Weight and Fat Loss

As I said before, I'm a fellow traveler and not a scientist. What I suggest in this post is what I've learned as a consumer. I provide references to more information at the end of the chapter in case you want to study this more on your own. I'll leave the scientific detail to the scientists.
Though nutrigenomics is a long word, its actually short for nutritional genomics. It's the study of interactions between genes, the environment, and nutrition. We've been taught in the past that the genes were born with determine our future. Nutrigenomics has been proving that we can influence our future health by making smart choices when we decide what we eat, our daily exercise activities, and create our environment. It's actually changing the field of nutrition in terms of understanding how to preserve our health.
You may have noticed some people who can eat what are considered unhealthy foods, smoke for years, drink, and remain healthy without much exercise. Other people are more sensitive and suffer almost immediate results if they don't pay attention to their food and exercise choices. Science suggests the difference may have something to do with a persons genotype.
Nutrigenomics seeks to help people understand their genetic predisposition for disease and other factors, and provide a personalized diet and exercise program designed to help the person minimize genetic expression of the problem genes, and maximize a body's ability to stay ahead of the natural progression of genetic-related diseases.
A Duke University study in 2000 found that the right diet can even have a genetic effect on offspring. When they changed the mothers diet just before conception using a particular diet to address her genetic predisposition to disease, they could turn off the problem gene so that her children did not inherit their mothers genetic problem. To me this is an amazing link between diet and genetic modification, giving us as consumers the potential to make real changes in what we may have thought was our inevitable destiny.
Our children are especially at risk. In February 2007 the Stanford Prevention Research Center studied the effects of our children's lack of physical activity in our current culture. Among their findings, Obese children and adolescents carry significant health risks such as hypertension, high cholesterol, glucose intolerance/insulin resistance, type 2 diabetes, sleep apnea, menstrual abnormalities, impaired balance, and orthopedic problems. Obese children and adolescents are also more likely to suffer from depression or low self-esteem and to feel discriminated against. Obese children and adolescents often become overweight adults, and thus are more likely to suffer from chronic conditions such as type 2 diabetes, heart disease, arthritis, asthma, and even cancer. Childhood obesity is predictive of increased medical expenses, decreased quality of life, lost work time, physical and mental disabilities, premature death, and loss of productivity.
Though they say much more research is needed, they also state ... there is an urgent need for action. We cannot afford, nor can our children afford, to wait until all of our questions are answered before taking action. Lack of physical activity among children certainly plays a significant role in the childhood obesity epidemic.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Monday, May 31, 2010

How to Choose the RIght Diet for You

If you've tried in the past to lose weight, you may have become discouraged if it wasn't as effective as you may have liked, or if the weight came back after you stopped the initial diet program. It's been said that a diet is in a sense training the body to gain weight, because the body is programmed to survive. If you deprive your body of what it needs to survive (food), it'll gradually learn how to store what it needs to survive for future lean times. Because fat is the most efficient way of storing the most energy, the body stores fat to help it survive.
So if you've actually gained weight after a weight loss program, it may not be you or your discipline. It may just be the natural effect of a starvation strategy. Set aside any self-recrimination, judgment and shame. Self-love and patience with oneself are much more productive.
Another factor in weight loss that's been discovered is a connection between our genetic profile and the type of diet and exercise program that will be most effective for each individual. Some people respond better to a fat reducing diet, and some to a carbohydrate reducing diet. Some people need strenuous exercise, and some only moderate exercise. Research has found that dieters who followed a diet that was appropriate to their genetics have lost 3 times as much weight in 12 months as those who chose a random diet - and they were able to keep off the extra weight.
A nutrigenomic approach can tailor a specific diet to match genetic makeup, creating a personalized diet that avoids foods that turn on detrimental genes, and focuses on foods that turn on beneficial genes.
There is also increased understanding of how physical activity affects our health. Dr. Anne McTiernan of the Fred Hutchinson Cancer Research Institute in Seattle has found that exercise can reduce the risk of colon cancer by 50%. She's noticed that people who exercise at least 4 hours a week can actually turn abnormal-looking cells into normal functioning cells.
This is, of course, a very complicated arena. Scientists are in the process of mapping the complex interactions between the many genes that affect our most challenging diseases. Because this is a new industry there are few regulations in place. It's important for consumers to look for programs based on credible scientific evidence.
On April 25, 2007 the U.S. House of Representatives passed a bill that bans employers and insurance companies from discriminating against people based on their genetic makeup. This protects consumers from denial of insurance coverage or increased premiums, or employment termination based on genetic mutations.
The program I'm exploring in this book begins with a private, in-home cheek swab genetic test, resulting in a genetic profile report (that's accessible only to the person submitting the test) with suggestions on matching diet and exercise programs, along with a website to track diet and exercise in practice. An optional counseling session with a licensed, board-certified genetic professional is also available. Patented genetic tests are currently available for weight loss, bone health, heart health and general nutrition, with more on the way. Personally I've taken all of the genetic tests to help me make smart choices about how to carry out the diet and exercise plans. Scientific results of the weight loss program are presented in a paper to the American Heart Association on March 3, 2010.
Based on scientific results, some specialized supplement blends are available for people with some identified genotype predispositions. I also realize the importance of interpersonal support, so I'm putting together teams of people who can provide mutual support as we each go through this process together.
I've just had my phone consultation with a genetics professional and I was impressed. She has a Masters degree in a field related to metabolic genetics, and her day job is in a hospital working with newborns. She was able to explain not only what my tests results mean, but how much is currently known in the field, and how all of this relates to my diet and exercise questions today.
I told her I was surprised my genetic test categorized me as needing to reduce carbs, because I've noticed throughout my life its the fat I eat that seems to turn immediately to extra weight in my body. She said there are many factors in addition to those tested, both genetic and other factors, that affect how our body uses nutrients. The reason they categorized me as a Carb Reducer is that my body uses carbs very efficiently, so when I eat more carbs than my body needs, my body stores the extra as fat to be used as energy at some future lean times. I found this very interesting! She said there's much they don't know about how these gene variations developed, however they're quite sure there was a good reason, so perhaps 10,000 years ago my ancestors lived where carbs were scarce so their bodies became very good at using every bit of the carbs they did eat.
She had a similar explanation for my exercise identity of High MET. She said my genetic predisposition is to hold onto energy stores of fat so I need more strenuous exercise to help my body be willing to let go of the fat stores.
Now I understand a bit more about the genetic signals my body responds to. I think this will help me be more patient with myself, and be encouraging as I become accustomed to a more intensive level of exercise.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Friday, May 28, 2010

Routine

If you consider there’s only one of you, and your income and business rely on your ability to perform, hopefully you'll be motivated to give premium attention to your most important physical asset: your body.

I have often wondered why something so important has become a chore rather than a pleasure. Maybe it goes back to our teenage years when it was cool to smoke, drink, drive fast cars and try risky sexual exploits. It was not cool to take good care of ourselves, eat healthy food, floss our teeth, and maintain the clear head we needed to manage an already challenging transition in our lives. For those lucky enough to survive reckless experimentation without lifelong addictions or crippling disabilities, we still seem to carry habits we might do better without.

Personally I’m changing my own internal paradigms as I become aware of the bad habits of thought and action, to paradigms and habits that support my health and make better use of my resources. Following is a list of new habits I've collected that might be helpful to you:

Morning

• Brush and floss teeth (did you know gum disease has been linked to heart issues, and that flossing even occasionally can help prevent gum disease?)

• Lie on the floor and do some exercises to start the day helping my brain and body work together.

• Eat a healthy breakfast with protein within an hour of waking up.

• Take food supplements as needed to get complete nutrition for the day.

During the Day

• Walk, go up and down stairs, park on the far side of the parking lot, take every opportunity to get exercise.

• When reading or at the computer where my eyes are at a fixed distance for long periods of time, get up at least every half hour and walk around. Look up at least every ten minutes and look at varying distances closer and farther away than the fixed distance my eyes are as I’m working.

• When picking up something heavy, either get help, or use legs to lift rather than back to bear the weight, or if possible, take it apart and move it in pieces, one piece at a time.

• Go to the gym as possible and follow a regular exercise plan to improve strength, flexibility and endurance.

• Drink plenty of water.

• Eat a healthy lunch that contains protein.

Before Going to Bed

• Make a list or journal or sort out whatever’s bothering me before I go to sleep, so I don’t carry it into my resting time.

• Avoid eating two to three hours before going to bed.

• Turn off the TV and listen to some soothing music and read something uplifting and positive before turning off the light.

When Traveling

• Drink plenty of water.

• Have clothes and accessories that match the climate and weather.

• Bring healthy snacks, including protein snacks.

• Take extra food supplements as needed.

• Do Feldenkrais exercises when sitting for long periods of time.

For more information:

Relaxercise by David Zemach-Bersin, Kaethe Zemach-Bersin and Mark Reese
HarperCollins
ISBN 0-06-250992-6

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

Visit Marilyn McLeod's Amazon Author Page
http://www.bit.ly/drWaBB

Blog: http://www.PersonalizedHealthCoach.com

Products & Free Assessment: http://www.Amway.com/HealthCoach

Saturday, October 2, 2010

Friday, October 1, 2010

Wednesday, September 8, 2010

Monday, August 16, 2010

Tuesday, August 10, 2010

Thursday, August 5, 2010

Friday, July 30, 2010

Sunday, July 25, 2010

Tuesday, July 20, 2010

Thursday, July 15, 2010

Friday, July 9, 2010

Wednesday, June 30, 2010

Thursday, June 24, 2010

Wednesday, June 23, 2010

Tuesday, June 22, 2010

Monday, June 21, 2010

Friday, June 18, 2010

Thursday, June 17, 2010

Wednesday, June 16, 2010

Tuesday, June 15, 2010

Monday, June 14, 2010

Friday, June 11, 2010

Thursday, June 10, 2010

Wednesday, June 9, 2010

Tuesday, June 8, 2010

Friday, June 4, 2010

Thursday, June 3, 2010

Wednesday, June 2, 2010

Tuesday, June 1, 2010

Monday, May 31, 2010

Friday, May 28, 2010

Followers

Blog Archive

Contributors