14 Proven Ways to Lose Weight For Good!

Good Morning!  It is like going to a new office to write my blog!  The simple things in life are sometimes the best!

Diet and Weight Loss

We live in a funny society.  We treasure slim, thin, skinny…and we dole out mountains of processed snack, junk, fast foods.  We sit around and watch television instead of getting up and walking to the park or grocery store.

I don’t normally go out to eat.  Last weekend my husband and I found ourselves with a very rare morning alone.  We went to a restaurant in our town that is known for a wide variety of delicious home cooked meals.  The man who owns the restaurant is highly regarded for the fresh ingredients he uses.  His first restaurant was called “The Garden Cafe”, this restaurant has a European theme and he still has all the fresh ingredients.  He also has one who room filled almost ceiling to floor with sugary, floury desserts to go!  He uses cream to add savory goodness to everything.  His cinnamon rolls are about 8″ square with creamy, sugary white frosting sometimes dripping off the plate.  Every time I go there it takes intense discipline to keep my eye on the fresh fruits and veggies.  I sat down, looked around me and, oh my gosh!  There was not one person who weighed less than 200 lbs…more over 300 lbs.  …I saw myself in those bodies and almost ran out the door.  The only people who were thin…and not all of them were…were the waiters and waitresses who ran around trying to keep the tables filled.

In our society, it seems like it is a constant obsession to try to get fit…all the time reverting back to the food and entertainment forms that are so prevalent.  I don’t know about you, but every single family get together we ever had, every holiday, every celebration has been centered around food and drink.  Most of the time glutenous food and drink.

So, when we start to become unhappy with the way we look (no one associates their illness or sluggishness with food)…we start cutting calories.  Every new year the diet industry pulls out all the advertising plugs, because every new year we resolve to lose all the weight we put on the years before.  Diet pills, replacement shakes, artificial sweeteners, surgeries, magazines …and fad diets.  The problem is, these things all make our problem worse.  We may lose weight quickly at first, but we lose muscle at the same time and then gain back all fat….not so good.  Then we are minus the muscle and plus more fat.

If you want to lose weight and keep it off, look to people who have successfully done it.  You will notice that they did not use diet pills, meal replacement shakes or fad diets.

14 Proven ways to lose weight for good:

1. eat breakfast
2. eat all day long
3. drink more water
4. eat at home
5. eat whole foods
6. reduce stress
7. get a good nights sleep
8. get moving
9. keep a journal
10. eat some good, high quality protein
11. take a vitamin supplement
12. eat more vegetables
13. give up the “c”‘s
14. do a kitchen makeover and get the foods that tempt you out of your house.

What do you think of skipping the fad diets?  Throw away the diet pills!  (You can throw away your sleeping pills at the same time!  2 for 1!)  Start eating healthy!

If you want to lose weight.  Eat more green vegetables, less simple carbohydrates.  Give up the “C”‘s  …cakes, cookies, candy and chips!  Once those are out of your house and your life…you WILL lose weight.

This is what you eat!

• fruits and vegetables
• whole grains
• small amounts of high quality protein
• small amounts of healthy fat (coconut oil, avocado)

Quit going to McDonalds and Burger King….then come back and leave a comment (will probably take 24 hours) about how good you feel!

~Cathy

copyright Cathy Sykora 2012

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MOVING TODAY!!!

This blog is moving today to a new space!  

Come visit at ....

http://www.sykoragroup.com/test/blog/

Big News!

Hello there!

I am excited to say that we are setting up a whole new and exciting website and that is where you will find my blog from now on! 

The good news is that we are going to have guest bloggers with the same goals of making a difference in the world by bringing health to the masses, only with a whole new perspective!  I will still be around to throw in my bursts of wisdom and opinion!  I can't wait to share it with you all!  


After spending some time evaluating our old website, I have concluded that there are some changes that could be made to simplify and give you more of what you need.  I would love it if you would visit here...take a look around and tell me what you love and don't like so much!  Thank you!  For your help ...I will send you a free e-book on health and wellness that I know you are going to love!  http://www.thehealthcoach.net 

Our new website...will be at the same address...as well as another new and easier .com; http://www.thehealthcoachgroup.com (it is not there quite yet...but in the next couple days)
we are working on it (if you want to peak) at  http://www.sykoragroup.com/test/
I would love your opinions on that too!  We will be sliding that photo of all the lovely health coaches up as soon as we figure the darn thing out!
Thanks again for making this so rewarding!


~Cathy
https://www.facebook.com/Thehealthcoach.net

Prayer, Thoughtfulness, Meditation

There are a lot of people who live day to day and without a real purpose.  

Are you one of those people?  

We just do what we are supposed to do and want for more.  

Many people just don't see that there is something deeper and more meaningful to life.  We try to be the prettiest we can be, with a good body, nice hairstyle, the biggest television, a grand home and fancy cars.  We are always wanting more.  Instead of looking at the exterior things, we would be wise to look inside ourselves. 

“The accouterments of life were so rich and varied, so elaborated, that almost no place at all was left for life itself. Each and every accessory was so costly and beautiful that it had an existence above and beyond the purpose it was meant to serve – confusing the observer and absorbing attention.”
― Thomas Mann

Prayer and meditation not only bring you closer to God, they provide health benefits.  In tests, people who prayed (meditate) for a minimum of two weeks not only showed reduced stress, they also had a stronger immune system, better sleep, a better heart rate and lower blood pressure.   In addition to this, the test subjects also had better mental capacity with an improved memory and better test performance.

When you add spiritual actions like forgiveness and gratitude, your mind becomes clearer and more open to growth and prayer.

Meditation is not exclusively and Eastern spiritual tradition, like some people think.  Going back to the earliest of times, it is a Christian and Jewish tradition as well.  Meditation has something to offer all beliefs.  Instead of chanting Hindu mantras, you simply pray as you would in church, just not as a community, as a simple communication between you and God.

I learned the value of meditating by signing up to participate in perpetual adoration at my church.  Somehow I got stuck with an hour in the middle of the day in the middle of the week.  Tell me that isn't hard to settle down for!  I was all wound up from the day to day work challenges that are prevalent in my business, then went to church and had to find a way to settle down enough to communicate with God in a meaningful way!  The first couple times were very difficult.  I ran in at the last minute, knelt down...and didn't have a clue how to slow my mind down.  I pulled out the bible...and frantically (because that was my state) looked for a couple of versus that my sister in law had talked to me about over dinner.  I never found it because I just couldn't slow down enough to concentrate.  After the first few weeks, I gave up reading the bible to slow myself and simply closed my eyes.  I tried to quit thinking.  I just tried to be.  After a few attempts it worked...I still had things pop into my head, thoughts and feelings and replays of something that happened a week or so before.  For the most part, just by closing my eyes and quieting my thoughts, I was able to get to a place that I could communicate with God without words or conscious thoughts.  I sometimes begin and end my quiet time with a prayer.  That helps to settle me down and remind me why I am there.  I believe that prayer, especially the quiet time, is valuable in maintaining our clarity and purpose.
 
I was given a book one Christmas on how to pray to get what you want.  To me, that is just wrong and defeats the whole purpose of trusting in God.  I am finally wise enough to know that we don't always get what we pray for, we get what we need and what God wants us to have.  I gave up praying for anything a long time a go.  I pray for what is best, because God always knows better than I do what that is.   I have absolute trust in the results if I put in the work.  God takes very good care of me.  Things don't always turn out the way that I think they should, or even the way I would like, but every time, without fail, if I look back, it is for the best and the way that it should be. 

There are many scientific studies that show that beyond the physical and spiritual benefits of praying, there are measurable results as well.  In the tests, a group of people prayed for things like fungus not to grow.  The results showed that the fungus actually did have growth that was retarded.  There have even been tests where they measured the results of prayer on healing that showed positive results.  There have also been studies that show just the opposite.  The studies themselves are not perfect, in that they can't cover everything.   They may be able to measure number of participants and results.  They can not measure intent, expectation or divine intervention.  

Prayer needs to be an act of faith, without expectation of results.

There is a lot of power when people come together to pray.  Praying with others offers support and community.  I grew up praying with others, so it is a natural act for me.  We even get to sing together when we don't have good singing voices!  The louder the better!  I go to church and watch my granddaughter's class participating in their prayer service.  It is beautiful; they pray loudly, they sing loudly and they do the cute little hand gestures while they sing...with their whole heart and soul.  If you ever wonder about the power of group prayer...this is where you can feel it without doubt.



~Cathy

copyright Cathy Sykora 2012
http://www.thehealthcoach.net
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Spirituality

Do you believe that there is something more important and infinitely greater than the world that we see before us?

What is spirituality to you?  
I am pretty sure that whatever it is to you, it will be a little different to me and definitely different from our neighbors and friends.  Even if they don't tell you what they believe is different, you can pretty much bet that, that isn't so.

Is spiritualtiy about your religion, church, synagogue or mosque?  

Do you find it through prayer, yoga, meditation, quiet reflection or just by looking at and appreciating nature?

It is hard to look at the beautiful world around us and all the magnificence and not know that there is something bigger than us.   Psychologically, we have a strong urge to put things together and make sense of it through patterns and meaning.  Once we believe in something, we will do whatever is in our power to prove that anything that conflicts with our belief just can't be true.

“When you have come to the edge Of all light that you know And are about to drop off into the darkness Of the unknown, Faith is knowing One of two things will happen: There will be something solid to stand on or You will be taught to fly” Patrick Overton

I don't know what you do without faith.  My dad died in March.  I know without doubt that he is in heaven with  God and my grandparents, brother and granddaughter.  I know the peace that he has right now and I am very happy for him.  Although my family started out living in the same city, we have spread out all over the globe.  Since my father's death, we feel him everywhere we are.  I know, without doubt, that if I play my cards right, I will be with him again.

When my grandma died, I was going through a spiritual crisis.  I wasn't so sure that there was a God, much less the Holy Spirit or Jesus.  My grief was beyond consolation.  How do you reconcile a loss like this if you do not believe that there is a purpose or anything beyond the concrete we stand upon.  I still feel gray and gloomy when I think of that sense of loss.

Happily, today, I am in a pretty good place and have spiritual strength that I can not only grow from, but share with others as well.  It wasn't a sudden epiphany, it was a lot of work, study and more important than anything else, opening my heart and soul up to the possibility.  The more you open yourself up, the more comes your way.  God always spoke to me.  I just didn't always listen.  He speaks to us 24/7.  He speaks to me through blessings in my life...and he speaks to me through lessons...especially when things don't go right and my blessing is in the lesson learned.  (That happens a lot.)  The Holy Spirit doesn't speak to me, but I feel The Holy Spirit.  It is the Holy Spirit who let me know the peace that my Dad has right now, because I was allowed to feel it for a brief moment.  At the time I didn't understand it...and of course, looked for explanations, but when I was meant to understand, I did. 

One of the most curious things to me is that God thinks that we are all important enough to speak to us like this.  I remember reading one of Rick Warren's "Daily Hope's", he said "sometimes the most spiritual thing you can do is take a nap!".  Then he went on to tie it into the creation of the world and that on the 7th day God rested.  I like the idea of taking a nap being a spiritual act.  I like the idea that almost anything we do is spiritual if it is done with the right intention.

It is funny, I can quote Patrick Overton and Rick Warren, but I am afraid to quote Jesus here because of the fear of running off anyone who is interested in spirituality.  It may be because I can disagree with Patrick or Rick, but I cannot disagree with Jesus.  It is like kind of telling the story of peace with The Holy Spirit, but not giving you enough detail to debate it.  There are certain things that we can stand opposition with and others that we can not.  This would be where I need some spiritual growth. 

I don't agree with...or even understand everyone's spiritual beliefs.  I respect them.  I respect that they see that there is something more glorious than our day to day wants.  I respect that they believe in something bigger than themselves.  You do not have to agree with my beliefs.  I hope that reading this will bring you either to a recognition of your beliefs, a search for meaning or even just to think and wonder about it.  Spiritual strength is a gift that you give to yourselves and everyone around you..

Happy Father's Day Dad!  I miss you and love you.

~Cathy

copyright 2012 Cathy Sykora
http://www.thehealthcoach.net
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Cleansing - Detoxing

Are you a little tempted to try it?

 
Do you wonder about it?

Cleansing has become very popular lately.  Popular and controversial.  There has not been a lot of research or study on colon cleansing so there is no empirical data or ironclad answer.  Some doctors say steer clear because it is unnecessary and dangerous and others prescribe it as a way to unclog your pipes and flush away the toxins. 

If you eat a lot and only eliminate once a day...or worse (LESS!!!!)  then you are not getting rid of all that is going in!  If we are clogged up (even with a healthy diet)...then we get sick.  Our colon gets crusted over from eating meat, dairy, breads, processed foods, cakes, candy and bad fat.  It is just gross, think of all the fried foods and weight you are still carrying around with you and what is building on it.

The intestine draws in needed nutrients for the body...and if your intestines are not able to get the nutrients, your food is wasted.  If food doesn't move easily through the intestines, then it starts to build up and we become constipated, cramped, gain weight, become depressed and our immune system quits working and we become sick.

Are you depressed?  Has your doctor ever prescribed colonic treatment as a cure?  I doubt it!  Our belly has serotonin receptors, the build up and sickness in our belly can cause depression.

If you are not convinced by now that you need to clear some of the goo away, there is more.  Our stomach produces mucus  to guard against acids, this is healthy.  It is when we continually eat McDonalds and Burger King that we overproduce the stuff and it all gets clogged up...ick. 

Along with eliminating daily waste, our body has the job to defend itself against toxins.  The normal detoxification process is pretty amazing. 

• Toxins enter the blood
• Antioxidants grab them and neutralize them and moves them to the liver
• The liver takes the toxin and gives the antioxidant back to circulate
• The liver neutralizes and either

1.     eliminates the toxin through feces
2.     eliminates the toxin through sweat or urine
3.     turns the toxin into a more toxic compound

It is the hormones, artificial flavoring and coloring that is added to processed foods that causes the liver to turn the toxins into bigger and badder toxins.  Eating a diet fresh and whole, along with avoiding the type of toxins we breathe in will help to eliminate #3 from happening.  By taking in all these toxins, we create a problem that our body was not designed to deal with.

So, by now you should be convinced...our bodies need help.

There are different ways to detox and cleanse your body.  Some are very natural, non controversial and extremely healthy.  Some may seem extreme and others are simple.  What you pick to cleanse with is important.  

• Eat clean
•     Wheatgrass
•     Green Juices & Green Vegetables
•     Apples
•     Garlic
•     Lemons, Limes and Oranges
•     Omega 3 Oils
•     Green Tea
•     Mung Beans
• Take enzymes
• Food combining
• Probiotics
• Enemas
• Colon irrigation (professional)
• Magnesium
• Kits with powders and potions

On Enemas and Colon Cleansing

This is the controversial part.  The Mayo Clinic says "don't do it".  However, colon cleansing is prescribed more and more by doctors looking for a more holistic approach to wellness. 

My opinion on enemas is; if you would not wax your own legs, don't do an enema.  Go to a good and well trained colon hydro therapist.  

Colon cleansing could possibly have an effect on the nervous system.  The reflexes in the bowel affect the nervous system (as in my story about the belly and serotonin).  There is no debate that a lot of symptoms that are caused by being constipated can be relieved with colon therapy.  

Colon cleansing can be achieved with processed powders and liquid potions. You take some supplements used for colon cleansing by mouth or through the rectum.  These products help the colon to expel its contents.  There is no evidence that they have any long term benefit of building immunity or repairing the body's systems.

Colon cleansing with colon irrigation. The  irrigation works like an enema. There is no odor or discomfort if you have a good hydro therapist.  
You lay down on a table and a low-pressure pump or a gravity-based reservoir flushes several gallons of water through a small tube inserted into your rectum.  The therapist sits with you the entire time.  After a while, the therapist might massage your belly to loosen things up a little.  This process comfortably flushes the fluid and waste through.  It usually takes about an hour.  Most colon hydro therapists suggest regular visits.  Maybe once a month for a while and then progressing to once every other month.

You should always drink plenty of water to avoid dehydration after as well as taking probiotics to restore good bacteria and wheatgrass (because I think you should have wheatgrass with everything!)

Many doctors say your digestive system and bowel naturally eliminate waste material and bacteria — your body doesn't need colon cleansing to do this.

Those who like colon cleansing, think that toxins cause many health problems, like arthritis, allergies and asthma. They believe a colonic or a colonic irrigation —removes toxins and strengthens your immune system. 

You are the only one who can decide whether this type of cleansing is right for you.

You should not use colonics if you have Crohn's disease, IBS, accute diverticulitis, pregnancy, diarrhea or if part of your colin has been removed.

~Cathy

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Copyright Cathy Sykora 2012

Feelings

Good morning world!  Today is a brand new chance to make a difference!

What is something that we all have, often don't acknowledge and probably don't understand? 

Feelings  
(I bet the giant hint above helped you with this answer!)

Almost all of us know when we have been cut, burned or scratched.  Physical feelings are pretty easy for all of us to ascertain.  It is emotional feelings that seem to baffle us the most.  We need to communicate our feelings and the fact that we don't understand them makes it pretty difficult.  This leads to many of our communication problems; how do we communicate something we just don't get?

Feelings are something that you are aware of through the mind or through the senses that is not connected with sight, hearing, taste, or smell.   

Sometimes we try to stop "feeling" when it is uncomfortable.  This can make us really tired and confused.  Feelings need to be acknowledged, sometimes spoken and released. 

The Feeling Wheel (above) sits in black and white on my bookcase, it is folded and tattered from lots of sharing, reading, transporting...and love.  It helps us identify the layers of underlying feelings.  I was glad to find a prettier version of it on the internet.  I know it is from a book, but mine was just a copy with holes for a binder.  If anyone reading this knows of its origin, I would love to know!  This wheel is used by a lot of counselors because understanding our feelings leads to greater emotional health.  

Once we understand a feeling, we can get to the next step to either create and enjoy the feeling, communicate it better, to change the value that influenced it or to move on and change the situation to eliminate the cause of the bad feelings.    This wheel is similar to a color wheel!  It shows the opposite feeling opposite ends of the wheel.  For example gratitude is a peaceful feeling and peaceful feelings are the opposite of scared.   This wheel is a great tool to use to get in touch with your emotions!

Today, I am feeling thankful, cheerful, intelligent...and a teeny bit scared that I am not going to get all my work done!  I am also feeling loved (loving) which gives me mostly peaceful emotions.  Maybe if I get all my work done I will feel powerful too!

~Cathy

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cathy@thehealthcoach.net
*copyright Cathy Sykora 2012

Contribution - Primary Foods

I grew up understanding and believing in the principle of tithing.  It was 10% back to church and the needy and I could keep the rest.  I didn't make much, $.60 an hour babysitting, if I was lucky...so I gave $.06 back to church.  10% has always been easy math for me, a no brainer.  I have to think that the office girls who need a chart for 10% add on, must not have grown up with the principle of giving back.

When I think of people who have made incredible contributions, I think of John Kennedy, Jr., Paul Neumann, Princess Diana and Bill Phillips.  These are all people who didn't have to make a difference in the lives of others but they chose to.  It filled a need in them.  

"There is a remarkable connection between living a kinder, more generous life, and living a happier and healthier one." Bill Phillips

I was lucky because a part of my education was grounded in giving to others.  I know that a good deed is not good unless it is done with no expectation of reciprocation.  The truth is, you may never get monetary reciprocation, but something happens within you that is irreplaceable when you give to others.

Clear back to the earliest civilizations, it has been understood that greater happiness comes from giving.  Whether it is Socrates, Buddha or Jesus, the message has been clear; to live a good life, happiness comes from integrity, simplicity and generosity.  We have a better sense of self when we are giving.   

Maslows Heirarchy of Needs shows contribution as a basic need.  Alcoholics Anonymous is a perfect example, part of the program is to help each other, and it is through this that it works.  

"Alcoholics Anonymous, subtitled The Story of How Many Thousands of Men and Women Have Recovered from Alcoholism, is called the “Big Book” in AA circles. First printed in 1939 (now in its 2001 fourth edition), the opening segment of this spiritual-moral treatment manual begins with the words “We of Alcoholics Anonymous.” The essence of the program is captured in the passage, “we work out our solution on the spiritual as well as an altruistic plane,…”(2001, p. xxvi). Nowhere is the word “I” to be found because self-preoccupation is considered the root of the problem. Grandiosity is replaced by anonymity and humility. Any solution lies in the “we” of fellowship centered on a Higher Power, and the recognition that “I” cannot rescue myself (p. 201)."  Psychology Today

What it all boils down to, is that over consumption of anything brings unhappiness and sharing and giving can bring us happiness and balance in our lives.  We can volunteer time, talent and/or treasure.  

One of the most important parts of sharing is not to give more than what you have...which can be a temptation once you enjoy the feeling it brings and can lead to over consumption in its own right.  Another is to give, but not to take on another person's burdens.  In Stephen Ministry they showed us a slide with a little stick man helping someone out of a muddy hole, he extended a hand and helped him out.  In the second slide, the little stick man got into the hole with the person...and they were both stuck.

During the holidays, I have a practice where I do a mini  kindness challenge daily.  The hard part is that my kindness can not include money.  So, if it is a monetary contribution, it does not count.  Here are some ideas of ways you can give:

• Listen to someone's story without interruption
• Call an elderly and lonely relative and just listen to them...even if they say it over and over.
• Listen to someone vent and don't try to fix it.
• Listen while someone tries to teach you something you don't want to learn.
• Be empathetic to someone who is struggling with something.
• Be kind to the checker and the bank teller.
• Compliment someone.
• Express gratitude to someone for things you may normally take for granted.
• Forgive someone who has hurt you.
• Give someone comfort without judgement.
• Look for the good in others...even if they aren't seeming so good to you.
• Drive and/or accompany someone someplace that they don't like to attend alone.
• Give in and let your husband watch hockey without complaining.
• Go out of your way to make a thoughtful remark.
• Empower someone.
• Say no when you know you should (especially to children), even if it causes you inconvenience to do so.

AND...if you do have some extra cash...be sure the charity you are donating it to, will be using it wisely.  Investigate to see how they spend that money and what percentage goes to the administration and how much goes to the actual need.

Feel good...and give!  ~Cathy

Balance - Self Actualization - Contribution

http://www.psychologytoday.com/blog/the-joy-giving/201204/helping-other-alcoholics-helps-the-helper

Phillips, Bill  (2010). Transformation. United States: Hay House.

http://www.thehealthcoach.net
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cathy@thehealthcoach.net
*copyright Cathy Sykora 2012

Superfoods

Superfoods

As more of us shop at whole food markets and have become aware of the importance of eating clean and organic foods, we are naturally moving toward foods that have the potential to make us incredibly healthy!  Superfoods are not new, as a matter of fact, they all go back to ancient times.  We are just rediscovering what our ancestors knew instinctively.

Superfoods are natural food sources with highly concentrated, complex supply of high quality nutrients with the least negative properties.

The magazines are pushing them as diet aids, the truth is they are not always low in calories, but, for the number of calories present, they are always high in nutrients.  They are an excellent addition to any healthy diet.

Superfoods should not be the only part of your diet.  A really healthy diet would include live, raw plant foods, superherbs and superfoods.    Superfoods can help nourish the brain, muscles,  bones, organs, immune system and hair, skin and nails.  They also correct inbalance in the diet.  The ultimate goal would be to be able to quit taking vitamin and mineral supplements and actually get these nutrients from your foods.

Acai

Algae

Aloe Vera

Bee Products

Cacao

Camu Camu Berry

Chlorella

Coconut

Goji Berries 

Hempseed

Incan Berries

Kelp

Maca

Marine Phytoplankton

Noni

Yacon

Adaptogen:  a plant based substance with combined therapeutic actions in the human body.  An adaptogen strengthens and invigorates the system while helping the body to deal more easily with stress of differing origin by supporting the adrenal glands.   Adaptogens are believed to reinforce the non-specific power of resistance of the body against physical, chemical or biological noxious agents. They must also have a normalizing influence and may not be harmful or alter the bodies normal functions.

Antioxidants:  A substance that reduces damage due to oxygen.  Think rust or an apple turning brown.

HGH:  Human Growth Hormone, Growth hormone is produced by the pituitary gland to fuel childhood growth and help maintain tissues and organs throughout life.  Our growth hormone slows as we age.

Polysaccharides:    A carbohydrate whose molecules consist of a number of sugar molecules bonded together that fortify the immune system. 

Sesquiterpenoids:  A class of Terpenes that have anti-inflammatory properties.  They increase production of HGH by stimulating the pituitary and penal glands.


http://www.thehealthcoach.net
https://www.facebook.com/Thehealthcoach.net
cathy@thehealthcoach.net
*copyright Cathy Sykora 2012

Grow Young With Goji Berries

Goji Berry is a superfood that is known for anti aging properties.  

They are also called wolfberries. It is a bright orange-red berry that comes from a shrub that's native to China. It is foundational to the Chinese medicine system. In Asia, goji berries have been eaten for generations in the hopes of living longer.

Goji berries are an adaptogen*.   They are often recommended for chronic conditions.  The health benefit they are best used for is nourishing and supporting healing.  Goji berries are not a rich source of vitamin C.  They are a wonderful antioxidant, with about 3 times the amount of antioxidants as are found in blueberries!  Goji berries are also the only food known to stimulate human growth hormone (hgh) naturally!

Qualities:
21 or more trace minerals (zinc, iron, copper, calcium, germanium, selenium, phosphorous)
Vitamins B1, B2, B6 and E
complete protein source (19 different amino acids) (8 essential amino acids)
beta sitosterol (anti inflammatory)
iron
linoleic acid (essential fatty acid)
anti aging sesquiterpenoids*
betaine (for the liver)
antioxidants*
Polysaccharides*

Goji berries are available dried, powdered, juiced, extracts, oil, fresh berries and processed into nibs, candies and bars.

Goji berries are gelatinous, like chia seeds they can add richness and texture to many recipes.  This is my favorite goji berry recipe:

Chocolate Immunity Pudding
(1) cup coconut milk
(3) tbsp chia seeds
(1/4) cup goji berries (let sit blended in milk for 15 minutes to gel)
(1/2) cup raw cacao
(1) tbsp coconut oil
1 pinch coconut butter
(1) handful frozen raspberries
(1) tbsp chaga mushroom
(1/2) tbsp reishi mushroom
(1) tbsp spirulina 

Goji berries are pretty easy to add to smoothies. By adding goji berries in to our foods, we are bringing it all together....body, mind and spirit. Throw a handful into your next smoothie!

~Cathy

Adaptogen:  a plant based substance with combined therapeutic actions in the human body.  An adaptogen strengthens and invigorates the system while helping the body to deal more easily with stress of differing origin by supporting the adrenal glands.   Adaptogens are believed to reinforce the non-specific power of resistance of the body against physical, chemical or biological noxious agents. They must also have a normalizing influence and may not be harmful or alter the bodies normal functions.

Antioxidants:  A substance that reduces damage due to oxygen.  Think rust or an apple turning brown.

HGH:  Human Growth Hormone, Growth hormone is produced by the pituitary gland to fuel childhood growth and help maintain tissues and organs throughout life.  Our growth hormone slows as we age.

Polysaccharides:    A carbohydrate whose molecules consist of a number of sugar molecules bonded together that fortify the immune system. 

Sesquiterpenoids:  A class of Terpenes that have anti-inflammatory properties.  They increase production of HGH by stimulating the pituitary and penal glands.


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cathy@thehealthcoach.net

*copyright Cathy Sykora 2012

Today I Am Picking Gratitude - Primary Foods

Want to know a simple secret to happiness?

Gratitude.

Yes, it’s that simple.

Almost every day, I write down the things in my life for which I am grateful.  It can be as simple as a beautiful flower I saw on a walk or as profound as the love I have for my family.

It instantly puts me in a new state of happiness and awareness of all my blessings.  When I do this on days that are particularly trying, it actually has the power to change the direction of my day.

There is nothing more powerful to change your perspective than to be grateful.

Life is always presenting challenges. We are constantly living with a challenge, getting past a challenge or starting a challenge.  Our character and strength have continuous opportunities to grow. 

Sometimes it is hard to understand why we have these challenges. 

Why does my husband have cancer? 

Why do small children become sick and suffer? 

Why is that customer so difficult to deal with? 

Regardless of the scope or size of the challenge, there is always one thing challenges have in common: the opportunity to grow. 

No matter how bad things are in your life, there is always a reason to be grateful. By focusing on our purpose and blessings, we put the negativity in its place.  But when the negative becomes our focus...that is what you will find, and you’ll become self involved and swallowed up by the problems.

By focusing on what is good and right in our life, the bad things recede and become smaller—and we experience an opportunity for growth.

A prayer of gratitude:

Be Thankful

    Be thankful that you don’t already have everything you desire,

    If you did, what would there be to look forward to?

    Be thankful when you don’t know something

    For it gives you the opportunity to learn.

    Be thankful for the difficult times.

    During those times you grow.

    Be thankful for your limitations

    Because they give you opportunities for improvement.

    Be thankful for each new challenge

    Because it will build your strength and character.

    Be thankful for your mistakes

    They will teach you valuable lessons.

    Be thankful when you’re tired and weary

    Because it means you’ve made a difference.

    It is easy to be thankful for the good things.

    A life of rich fulfillment comes to those who are

    also thankful for the setbacks.

    GRATITUDE can turn a negative into a positive.

    Find a way to be thankful for your troubles

    and they can become your blessings.

    ~ Author Unknown ~

My gratitude list for the day....

I am grateful for abundance today...

the sunshine

bright ideas

a loving husband

little hugs and BIG good mornings

opportunities

friends

~Cathy

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*copyright Cathy Sykora 2012

Raw Nutrition #3 Juicing Part 2

Expanding on juicing and blending...

Wheat grass with a hand crank juicer

How to make a great green juice!

My favorite green juice is this:

1 head of celery

2 cucumbers

1 head of kale

1/2" of ginger

snap peas

fennel

4 fuji apples

2 granny smith apples

1 orange (peeled)

This is my favorite juice.  It is yummy and healthy.  

You can change it up any way you want.  

You should start with:

1. cucumber and celery, it is a lot of "wet" and you automatically have alkalinity and electrolytes! 
2. substitute the kale with whatever you have in the fridge that is leafy; spinach, collard greens, cabbage, leftover romaine and if you want something peppery...try some watercress!  I don't love cylantro, but it is really good for you and would be a good thing to throw in there.
3. add low sugar fruit (I have apples and an orange) you can use pears and lemons or limes
4. substitute the ginger with radish
5. add sprouts

I drink it in the morning so that I "break my fast" with a cleansing, alkaline juice.  We are more acidic in the morning from our night long sleep, so it makes much more sense to down a lovely green juice than a cup of acidic coffee.  

Sometimes I get a little tired in the afternoon.  This is a good time to juice as well.  Juice gives you an instant infusion of energy.

Which juicers juice best?

The ultimate truth about juicers is, whichever juicer you will use is the best one for you.   Factors to take into consideration before making your selection;

• time it takes to prepare your juice
• cost
• cleaning
• space it takes up
• shelf life of the juice
• what will you juice?  wheat grass or just veggies and fruits?

Juicers can be very expensive.  When I first started looking for juicers I looked on Craig's List.  There was one type of juicer that was being listed over and over again.  I asked why they were selling...the answer was that they were juicing a lot and wanted a better juicer.  I decided that I would skip the first level juicer and just buy one, the better one...which ultimately saved me the cost of the first cheaper juicer. 

I own the Breville Juice Fountain and a little hand crank for my wheat grass.  The Breville probably cost around $400 and the wheat grass juicer was around $50.  There is a difference in juicers.  My Breville is not the juicer that retains the most nutrients...but it is the juicer that is easier to use.  I don't have to chop anything to throw it down the tube...with the exception of some huge fennel bulbs and an occasional big granny smith apple.  It takes minutes to clean and put away.  I am afraid that I would juice less if it was more time consuming and troublesome to make my juice.

The purchase of a juicer is one step closer to a healthier you.  You are going to spend a lot of money on organic fruits and vegetables, so take that into consideration when deciding how much to spend.  A good juicer will net you more juice and save you money in the long run.  The following are the different kinds of juicers that are available.

Centrifugal Juicers

easiest to clean

easiest to use

Has a wider tube so you don't have to chop veggies and fruits.  You push your veggies and fruits through the tube.  There are a bunch of  blades built into a mesh basket that whirls around, grates up your produce and shoots the juice through to the pitcher and the pulp out the other end into a chute.

The only problem with this type of juicer is that the spinning action oxidizes the juice faster than the other kinds of juicers, so you start losing nutrients quicker. 

Masticating Juicers

slower oxidation

These juicers grind instead of spinning, squeezing the juice slowly through a screen.  The good thing about this kind of juicer is that the oxidation is slower than the centrifugal juicer and you can keep the juice in the fridge for a day or two and it will still be good.  The cons are that they are harder to clean, heavier and take up more space.

Twin Gear Juicers

slower oxication

juices wheatgrass

This is the princess of the juicers!  The veggies and fruits are pressed between gears and slowly squeezes out the juice.  This type of juicer allows you to not only juice fruits and veggies...but wheatgrass as well!  The cons are that they are harder to clean, heavier and take up more space.

Hydraulic Press

twice the juice!

more nutrients

The queen of juicers!   It slowly presses the fruits and veggies and provides almost double the juice!  It is a commercial juicer and very expensive. 

GASPPPPP!!!!!  I don't drink all my juice in 15 minutes.  I save some and drink it in the afternoon if I am sluggish...it is instant energy!  I also freeze mine in individual containers.  I pull them out, thaw them and drink them up.  I am sorry to all the hard core juicers out there trying to suck every bit out of your green juice...but I would not have any afternoon juice if I had to take the time to juice again.  There just isn't enough time.

A word on wheat grass...I love everything about wheat grass.  I will do a separate piece on it later.  I just want to say...as long as this is huge confession time, I can not grow it.  I don't have a green thumb.  If you give me a plant, I take it home and love it to death.  I am working on someone local growing it for me...but in the meantime, I have this super duper company in San Diego who grows it, cuts it and overnights it to me.  5 bags last me for 2 weeks ...when they send me another box!  The moral of my story...where there is a will, there is a way!

I hope this helps you when trying to decide what juicer to purchase!  Just remember, you are worth it!  Happy Juicing!

~Cathy

5/03/14  THCG - 12 Day Detox

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*copyright Cathy Sykora 2012

Bringing It All Together....Home and Health

I am working on pulling together my businesses, my knowledge and experience.  My last 30 years have blissfully been spent in the Interior Design field.  I am grateful and fulfilled by this time and all the lessons I have learned and taught.  Because of my new business, The Health Coach Group, I am trying to find a way to pull the two together.  There is a new website and facebook page being developed.  It is just simply, Cathy Sykora.  That is me....plain and simple....and always thinking.

When I was working on my thesis; "Human Revitalization: Residential Design to Promote Health and Spiritual Growth", my purpose was to bring the inside and outside together, to create a home that guided us to a healthier and more spiritual lifestyle.

According to Zelnik Panero, author of Environmental Psychology, “Most applications of human engineering have, in fact, been in the industrial and military sectors.  Unfortunately, the more mundane applications, such as those found in the design of the interior spaces within our homes, offices, health facilities, schools, etc., have been relatively ignored.  This is particularly ironic since much of the underlying philosophy of human engineering is based on the premise that everything is designed for people.  Where else can the concept of “designing from the man, out” make more sense than in the field of architecture and interior design?” 

Frank Lloyd Wright knew that the way to a perfect interior design was to bring the outside in.  I think maybe with our bodies...it is just the opposite, we should bring the inside out.  God made the water, trees, sky, and hills...all the beauty that surrounds us.  God made us ...our souls, our bodies and if we treat that well and bring it out into the world, we are fulfilling our purpose.

By designing for the physical, psychological and spiritual needs;  increased health, productivity, happiness and general quality of life will be the result.   When designing a home or lifestyle such as this, maintenance, sustainability, comfort and simplicity are the keys.  Spirituality, intellectual growth, fitness and socialization are keys to our health, and because they are so important, should be built into our environment.

How do we build these things into our environment?  There are a few simple things we can do with little cost...or extravagant expense...depending on how we want to do it. 

Sacred space...someplace to retreat to for prayer and reflection.  This can be a corner with a comfortable chair that is quiet and out of the way...or a room with a water feature for acoustical privacy, specialized lighting and a comfortable place to sit.  My dream space would be an interior spot that brings the exterior in through fenestration and it would include water, soothing colors and a soft place to sit.
   
Fitness space, we should not have to go to a gym to exercise our bodies.  We can create a full out gym with all the bells and whistles...or again, all we need is enough room to move our bodies.   My fitness space would be similar to my sacred space only with smooth interiors...lots of water for drinking and my favorite equipment.

Socialization, again, a real living room with no television so families are forced to interact and play together.  My ideal spot, for a family with small children, would be an area to sit down and work together on projects or school work....or play games.  This area should be in the middle of the house where everyone walks through to do almost anything.

In a perfect world, every home would have a library that encourages intellectual growth.  Beautiful books to choose from anytime you have an interest in something special, internet access to google anything you wonder about and a huge table and bench to spread it all out on and study.   This again could cost a fortune...but could be accumulated slowly...or, it could be a small space with a little bookcase, table and chairs and a library card.  I think big and see a room with 3 walls of books that go all the way to the ceiling and a glass ceiling ...literally and figuratively.

The kitchen is another blog entirely.  I have ideas about a kitchen to knock the socks off anyone.  Regardless of whether you cook warm meals at home...or prepare raw masterpieces....there are a billion ways to make a kitchen a place for joyful, healthful tasks and interaction!

~Cathy

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