Check out this very interesting experiment by Julia Kalish, yoga teacher extraordinaire in Northern Virginia. She purchased a McDonald’s hamburger in August 2004… then held on to it for nearly 6 years, just to see what would happen. Curious? I won’t spoil it for you (there’s a pun in there somewhere, I know!).
Check it out on Julia’s blog, Eat. Run. Do Yoga.
Note: this piece first appeared in the February 2009 issue of Clark Wellness ForkBytes.
“Hearing voices no one else can hear isn’t a good sign, even in the wizarding world.”
—J. K. Rowling, Harry Potter and The Chamber of Secrets
Welcome to February! We’ve all now had an entire month to get going on all those lofty New Year’s resolutions… or not. For many of us, February can be a less than upbeat month. If you already feel like you’re not where you want to be with your goals, that feeling can cause a cycle of negativity. You may even be hearing voices.
You know what I mean: that little voice in the back of your head (or sometimes a loud voice in the forefront of your thoughts!) that insists you’re doing it wrong, you’re not good enough, you’ll never achieve those elusive goals — whatever your particular voice says. This negative self-talk is frustrating and self-defeating, and it’s a huge barrier between you and your best self.
The good news is that there is an antidote for the verbal poison of negative self-talk. Below, I’ve shared my best tips for creating and using positive affirmations to combat that negative voice — gleaned from years of experience counseling on the subject. Read on for the scoop!
Conquering Negative Self-Talk
The best way to win an argument with your inner negative voice is to contradict it with positive affirmations. Simply saying a statement out loud that goes against what the negative voice is saying is incredibly effective and a huge confidence booster. The big trick is figuring out how to craft a meaningful affirmation that will work for you. Here’s how to get started!
1. Figure out what your “inner demon” is saying. Keep a little notebook with you for a day or two and jot down the exact wording your negative voice uses. Then, brainstorm ways to contradict exactly what that voice says. For example, if your negative voice says, “You’ll never be good enough,” begin with a simple, “I am good enough.”
2. Compliment where you feel less confident. Negative voices love to focus on the body parts, projects, and other aspects of life about which we feel the least secure. Zero in on those items for yourself and pay yourself a compliment related to that area.
3. Use positive language. By definition, negative self-talk uses negative language. When creating contradictory statements, use positive language to distance your affirmations from your negative voices. For example, instead of saying “I’m not fat,” try “I am a strong, healthy, vibrant woman; I am attractive and fit.”
Just as the negative voice may have convinced you of certain things by repeating itself, you can convince yourself the opposite is true through repetition, too. Affirmations can feel awkward at first, but the results are worth the effort. Keep in mind that your affirmations will probably need a little tweaking as you begin to use and fine-tune your choice of words. You’ll know you’ve hit the right note when you feel a strong reaction to the language you’ve chosen. Repeat your affirmation several times a day for maximum effect!
Note: this piece first appeared in the January 2008 issue of Clark Wellness ForkBytes.
A funny thing has happened to me over the past couple of months. As 2007 started winding down, I began setting goals and making plans for 2008. Like many other Americans, I made countless lists and plans, and I expected that, at the stroke of midnight on January 1, all my plans would magically come to fruition. I would wake up the next morning refreshed from my 8 to 9 hours of sleep, float into a brief meditation followed by yoga practice, and begin my workday with my wholesome, organic lunch waiting for me in the refrigerator.
Instead, I got the flu.
I rarely get sick, but every year around the holidays and New Year’s, I usually come down with something. I always joke (with some seriousness!) that it’s my body’s way of forcing me not to do too much during this traditionally very busy time. This year’s illness was so miserable that I was barely able to get out of bed for a week, much less enjoy the rigorous schedule I had planned out for myself for 2008.
So here we are, already into the second week of the year, and I’ve started to feel behind. What about my lists?! How will the mountain of projects I’ve dreamed up for myself ever become manageable when I’ve lost a whole week???
Hopefully you did not suffer with the flu last week, but even without a dramatic illness, many people (self included) seem to become derailed every January. We make great plans, but life marches on, interrupting our ability to execute those plans.
Whether or not you made a formal New Year’s Resolution list, you probably have a few ideas about things you’d like to achieve over the next 12 months. I want to encourage you to evaluate those plans with a whole new framework: beginning where you are.
The great news about all goals and plans is that you don’t have to wait for another New Year’s Day to start working on yourself and your life. You can start right now, wherever you are! As I dive into all the stuff that I need and want to do this year, I’m working hard at practicing patience with myself and realism about my own abilities. I don’t have to be Superwoman, and neither do you. The journey and the path are much more important than the pace.
With that principle in mind, I hope that you will take this post as an opportunity to review your current goals and plans. The second week of the new year is a great time to evaluate where you are now and begin there with whatever you want to accomplish. One tool I love to use when working on goals for myself and for my clients is the idea of “Nourishing the Four Selves.” Check out my tips for using this great tool.
Note: this piece first appeared in the August 2007 issue of Clark Wellness ForkBytes.
We’ve all heard how important physical activity is for health. But many of us are entrenched in the belief that physical activity only “counts” if it is 30 minutes, three times a week, at a gym. Not true! While going to a gym can be great if it works for you, many of my clients report that the atmosphere in their local gyms isn’t comfortable for them, or the hours are inconvenient, or they just plain don’t like treadmills, weight machines, and stair climbers. If you’re in the same boat, I have great news for you: simple movement can be just as beneficial as more formal ways of exercising.
Our bodies were designed by nature to move. Moving your body regularly supports your healthy lifestyle by strengthening your muscles and bones, oxygenating your blood, and clearing your mind. Movement also connects you to your physical body, helping you become more aware of its needs and messages to you. Experiencing your body through movement gives you a much-needed break from your mental chatterbox!
If you don’t currently have an exercise program, I strongly encourage you to develop a “movement habit.” I’ve shared some of my favorite suggestions for incorporating more movement into your day below. Start with these simple ideas, then gradually increase your movement as you build stamina!
1. Take the stairs. Whenever possible, eschew the elevator in favor of stairs. If this seems too daunting, take the stairs for half the trip, then switch to the lift.
2. Cook at home. Lifting heavy cooking pots is great exercise. This is one of the great but little-known benefits of cooking for yourself!
3. When you drive, park a few blocks away or at the far end of the parking lot. Walking that extra minute is an especially nice change for your body after driving for an extended period of time.
4. When you take the bus or subway, get off a stop or two before your destination. It’s a change of scenery as well as a great dose of movement.
5. Play with kids or pets. A few minutes of running around with children or animals can be a wonderful opportunity for physical activity!
6. Add extra steps. A pedometer is a great tool for monitoring your movement. Try it for a few days to see where you are, then try adding 100, 200, or 500 steps, and keep increasing!
7. Start taking walks for their own sake. How about a nightly after-dinner stroll around your block to check out your neighbors’ gardens or an early morning walk-and-talk as a way to bond with your partner?
8. If you work at a desk job or other sedentary position, create reasons to get up and move around. Take the “scenic route” to the copy machine or take a walk on your lunch break. When the 3pm slump hits, try doing 15 jumping jacks right in your office!
9. Take a dance break. Commercial breaks on television are a great time to do this! Of course, you don’t need an excuse to have fun. Why not dance around for a few minutes right now? Enjoy!
Note: this piece first appeared in the June 2007 issue of Clark Wellness ForkBytes.
Welcome to June! With the hot weather, sun, and humidity that arrive this month, you may notice your thoughts turning towards vacation. For many of us, this means driving long distances — spending hours and hours in a small car. To help those of you who will be hitting the road this summer, I’ve shared my top tips for healthy car travel below.
Tips for Healthy Car Travel
1. Stay hydrated. All travel tends to be dehydrating, and this is doubly true in hot weather. Bring a large bottle of water for your trip and sip frequently!
2. Bring snacks. Most of the food available on the road is far from health supportive. A little planning ahead of time will ensure you have nutritious, delicious, satisfying snacks for your trip. Fresh or dried fruit is a great choice; some whole-grain crackers, carrot and celery sticks, and a few healthy dips and spreads are all great additions to your mobile menu. And don’t forget to pack something sweet, too. Having a fresh, homemade sweet available will help you resist junk food temptations at gas stations and convenience stores.
3. Make your car a sanctuary. Rather than treating your car travel time as an annoying necessity between home and your destination, let your vacation begin the moment you sit down in the car. Be sure your car is clean and organized for the trip with easy access to your water and snacks (and a trash bag!), and have music or books on tape available for the journey.
4. Take frequent breaks. Stop at least once every two hours to get out of the car, stretch, and walk around. Many rest areas are now more like parks, with beautiful wooded areas and walking trails. Besides, you’ll need many bathroom breaks with all that water you’ll be drinking!
5. Relax and enjoy the ride. If possible, plan extra time for your trip so you can have the freedom to enjoy the scenery or take a detour if you feel inspired. A GPS navigator (or at least a good set of maps) is handy for this — if you know where you are, it’s easier to deviate from your initial path and then get back on track. If you happen to pass the world’s largest ball of twine, don’t you want to be able to get out of the car and see it?
Have a great trip!
Note: this piece first appeared in the March 2007 issue of Clark Wellness ForkBytes.
Remember all those lists you made in December or early January? Can you believe that was just two months ago?
A lot can change in eight or ten weeks. Your priorities may have shifted because of life events, and looking back over the goals you set for 2007 may elicit all kinds of feelings — dread or guilt because you haven’t gotten started, anger at what has gotten in your way, defeat because you feel your goals aren’t attainable. Or perhaps you’ve come farther than you anticipated in your plan, and now you’re ready for a resolution tune-up.
This month, I invite you to review your 2007 New Year’s resolutions. March takes us from winter to spring, and spring is an ideal time to begin anew. Just imitate what you see around you in nature: budding plants, shoots peeking out from the ground, animals coming out of hibernation… Take inspiration from your environment and enjoy the process of reevaluating! Here’s how to do a quick and easy resolution checkup on your own:
1. Make a whole new list. Pretend today is New Year’s Day and make yourself a resolution list. Start with a clean slate. What are you working on right now, today? Remember, it’s okay to change your goals. Think of it as fine-tuning your plan rather than giving up on something.
2. Now, revisit your older list. How does your original resolution list differ from today’s? Did you forget about a resolution you really wanted to achieve?
3. Combine the two lists. Use only what works for you now. Take inspiration from both lists to get very clear on what your goals really are.
4. Make a plan. How will you achieve your new resolutions? Make a clear plan with specific steps, including action steps you can take in the next 24 to 48 hours.
5. Celebrate! Getting clarity on your goals is a major accomplishment. Enjoy!
Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.
This season, hearts are everywhere. Okay, most of them are filled with chocolate, but seeing the decorations, gifts, and greeting cards all over town each February always makes me think about the health of our internal hearts. In this month when love is in the air, how can we bring some of that energy inside to care for our own physical, emotional, and spiritual centers?
Fortunately, the simple health practices that support your physical heart are also beneficial to the rest of your body as well as your emotional and spiritual self. I’ve shared my thoughts on supporting a healthy heart in the tips below.
5 Simple Practices for a Healthy Heart
1. Exercise. The benefits of regular cardiovascular exercise for a healthy heart cannot be overstated. Just a simple evening walk around your neighborhood each week can strengthen the heart. A stronger heart doesn’t have to work as hard to pump blood throughout the body. Exercise also increases blood flow and the number of capillaries in the muscles, reducing the burden on your heart and lungs to nourish your cells.
2. Stop smoking. Smoking tobacco increases the risk of developing cardiovascular disease and contributes to a myriad of other health problems. If you are a smoker now, remember that it’s never too late to quit. There are great resources available for you both on and offline to support your process.
3. Fiber. Adequate fiber intake supports digestive health and lowers blood cholesterol. If you’re like most Americans, you probably get only about half as much fiber as you need. Fiber is found in all fruits, vegetables, whole grains, and legumes. Enjoy large amounts of these healthy foods every day!
4. Fat. Be smart about your fat choices. Essential fatty acids, found in flaxseeds, walnuts, and coldwater fish, are ideal for heart support. Unrefined unsaturated plant oils, such as extra-virgin olive oil, are also helpful. Reduce saturated fats (found in butter, cheese, and meat) and avoid hydrogenated or trans fats for a healthy heart.
5. Stress. Stress is a major risk factor for heart disease — and it’s no fun anyway! Support your heart (and soul) by incorporating down time and activities you enjoy into your life. Heart problems are metaphysically related to a lack of joy and openness to life. Reduce stress and love more for a healthy heart, mind, and body.
