Magic May - Love note to curvy running sisters

Remember to be kind to yourself!!!  You are perfect the way you are - that doesn't mean you may not change and grow but NEVER underestimate how wonderful and important and perfect you are!!!

I love you!! Have a magical day and a magical May!!

15 Benefits of Almonds - Heart Healthy Nuts

I've been called a "nut" on more than one occasion but that's not what I'm talking about today.  Nuts sometimes get a bad rap.  Most nuts are actually really good for you.  Today I will focus on almonds.  I am also going to suggest having a serving on them today and every day.  Preferably raw almonds.

Benefits of Almonds:

1. Lower Cholesterol
2. Reduce risk of heart disease
3. Reduce risk of cancer
4. Provide Vitamin E, copper, magnesium, and protein
5. Help to boost your energy level
6. High in fiber
7. High in healthy fat
8. Build strong bones and teeth
9. Protect arteries from damage
10. Alkalize the body
11. Lower the rise of blood sugar and insulin after meals
12. Good "brain food" and may reduce risk of Alzheimer's
13. Helps maintain a healthy weight
14. Anti-inflammatory
15. Good during pregnancy because they contain folic acid which decreases birth defects

Try eating these for a snack - they are nice and easy to bring with you.  

Patience

So today is a "rest" day on the schedule.  My plan was to just walk.  Here's what came up for me today... I want to put in lots of miles for "Team Dylan" and, physically, I can walk forever (well, a long distance!) but... I find that I'm not patient when it comes to walking for many miles.  (I was thinking of putting in 7-8 miles today.) I just want to hurry up and finish because I have so many other things to do.  I haven't started my Christmas shopping. I need to work on my books and develop a marketing plan.  I need to complete the three certificates I am working toward.  I want to offer some classes and need to plan those.  The list goes on and on... So at first I was thinking that I just really need to work on walking faster so that I can finish quickly but then it occurred to me that the real issue is learning to be patient.  Learning to slow down and just enjoy the journey.  Learning to focus on one thing at a time.  Learning to be kind and gentle with myself. Does any of that sound like you?

In today's society, we are all "stressed out" and trying to do 20 things at once while thinking about our endless to-do list.  The thing that we lose sight of, is that we will always have things to do. Once we complete what we already had on our list then something else will come up to take its place. That's what life is all about. We need to learn to enjoy it and not try and finish our to do list because what's left when we have nothing to do? Really, do you want to have absolutely nothing to do?  Personally, I want to be around for a long time and have a lot to keep me busy.  We also have to remember that we choose our to-do list!!  It may not always seem like it when we have work to do to pay the bills but, we do have a choice.  Always.  We choose what jobs we take.  We choose how much money we need to make to support our choice of a lifestyle.  We choose whether or not to have children and then how we want to raise them and what we want to do with them.  No one else makes those choices for us - they may influence us but it's our choice to let them.  So I think, I really need to learn to be patient and just enjoy what I'm choosing to do.

The holidays are often extremely difficult and stressful for people and sometimes that is because they feel "obligated" to do things that they don't really want to do.  I have grown to have tons of respect for everyone who has learned to fill "obligations" in a way that still honors their own needs.  Life is meant to be enjoyed.  I am a huge proponent for being kind to others and being of service to others but I have come to realize that when we don't honor ourselves, the gesture is empty and we really are doing a disservice to everyone.  That was really hard for me to recognize since I've always been one to put others' needs before my own.  Many moms do that but I started when I was about 2!!  Literally.  When I was 5 my nickname at home was "Grandma" because I was trying to take of everyone else.  That's not a bad thing but I lost sight of my own needs and that is what causes a lot of stress.

Anyway, back to the importance of patience.  Many people who have weight to lose also give up based on a lack of patience.  I know I just want to be my desired weight but guess what, it took 40 years to get to this weight and it's not going to go away overnight! We need to enjoy the journey. We need to have fun. We need to accept what is. In short, we need to have patience. And with that,  I'm going to walk for 8 miles and let it take however long it takes.

Benefits of Broccoli

I have talked to many people who haven't even tried broccoli because they assume they won't like it because of the way it looks or they had it once and didn't like it.  One thing I stress over and over again with my clients (and my kids) is that if you try a food and don't like it, try it prepared differently.  Many times even
trying it prepared the same way multiple times will change if you like it or not.

I love broccoli in general but I my favorite ways to have it are raw with hummus, steamed with a little olive oil and lemon juice, steamed on a salad, and roasted with lots of healthy seasonings.  I want to point out that my son, whose arm I have to twist to eat or try vegetables, actually loves when I roast broccoli.

So here are just a few reasons to eat more broccoli:

• Helps prevent cancer.  (A nutrient in broccoli called, sulforaphane, actually targets and kills cancer cells!)
• Fights Heart Disease
• Fights Diabetes
• Improves your immune system.
• Decreases overeating.  (Broccoli fills you up more quickly.  It's hard to eat too many calories of just broccoli.)
• Good source of protein. 
• Contains the following vitamins and nutrients:
•  Vitamin C
• Vitamin K
• Vitamin B6
• Folate
• Beta-carotene
• Selenium
• Magnesium
• Calcium
• Potassium
• Zinc

So eat some broccoli today!  If you don't like it, try it again another day and prepare it differently!  Enjoy!