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.


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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.


http://www.thehealthcoach.net
https://www.facebook.com/Thehealthcoach.net
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

https://twitter.com/#!/CathySykora
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cathy@thehealthcoach.net

*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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http://www.odbinc.com

Raw Nutrition #2 - Nuts & Seeds

Great news!  ....some fats are good...as long as we don't eat too much of it. Nut oils are a great source of fat. If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.

Nuts and seeds are not cleansing. They should be eaten after cleansing. Cleansing is good, but you can't cleanse all the time. That is when you eat nuts and seeds, just not too much.

If you are eating a nice, healthy, raw diet, you don't want your calorie count to get too low. Nuts and seeds can add calories when you need them.

There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. Walnuts, almonds, hazelnuts, cashews, macadamia, every type of nut has a lot of nutrition packed into a teeny little shell. 

If you have heart disease, eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or "bad," cholesterol level in their blood. 

"Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids."

Nuts also have fiber, vitamin E, plant sterols and L-arginine.

Here's some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

Type of nut	Calories	Total fat (saturated/unsaturated fat)*
Almonds, raw	163	14 g (1.1 g/12.2 g)
Almonds, dry roasted	169	15 g (1.1 g/12.9 g)
Brazil nuts, raw	186	19 g (4.3 g/12.8 g)
Cashews, dry roasted	163	13.1 g (2.6 g/10 g)
Chestnuts, roasted	69	0.6 g (0.1 g/0.5 g)
Hazelnuts (filberts), raw	178	17 g (1.3 g/15.2 g)
Hazelnuts (filberts), dry roasted	183	17.7 g (1.3 g/15.6 g)
Macadamia nuts, raw	204	21.5 g (3.4 g/17.1 g)
Macadamia nuts, dry roasted	204	21.6 g (3.4 g/17.2 g)
Peanuts, dry roasted	166	14 g (2g/11.4 g)
Pecans, dry roasted	201	21 g (1.8 g/18.3 g)
Pistachios, dry roasted	161	12.7 g (1.6 g/10.5 g)
Walnuts, halved	185	18.5 g (1.7 g/15.9 g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.

Enjoy your nuts knowing that they are healthy and good for you as well as tasty!

~Cathy

http://www.mayoclinic.com/health/nuts/HB00085