I’m beating myself up. My ezine hasn’t been distributed in two weeks. I could have screamed “Iceberg right ahead,” because I saw the problems coming. And, instead of doing what I now know how to do, I did what I used to do. A little blame here, a little overcompensating there, and, before I knew it, my schedule was messed up and I didn’t complete tasks on time. Years ago, I would have planned a pity party and repeated, “I’m so busy. I have no time. I’m so tired.”

Not now. I can’t do that anymore. I know better so I need to do better. I need to take responsibility for my actions and hold myself accountable. The bottom line is I didn’t manage my time and projects effectively; therefore, I wasn’t productive in all the ways I needed to be and that upsets me.

It should have been clear that May was going to be a busy month: a couple of speaking engagements, my first-ever webinar, two conferences, an important meeting with a big corporation, and, of course, supporting my clients. And all of these events weren’t just “show up,” they were be at your best and SHINE. The webinar, in particular, was a lot of work. Nothing I couldn’t handle, but a series of tasks that required planning, strategy and time.

One of the big problems is that I let my environment envelop me in clutter. First, it’s the paperwork around the apartment because I’m switching bags a lot and not putting things away every night. Then, it’s the books I’m using to research facts and statistics that get left on my desk “until tomorrow,” which never comes because I’m rushing. Why am I rushing? Because I am allowing myself to feel choked by my to-do list instead of taking time to plan each and every day and literally map out what needs to done first, second, third, etc.

The webinar presentation day was approaching and I still wasn’t feeling comfortable with my seminar. I needed to align my powerpoint slides with my word document outline. I wanted to be sure I was presenting not only the facts, but also very tactical and practical solutions for managing stress for success. I was getting easily distracted which was frustrating me. Then, out of the corner of my eye, I saw it: my “iceberg.”

The pile of The New York Times, New York magazines and Time Out New York magazines on the floor of my apartment. Oh yes, I’d read the daily Sports and Arts sections from the paper, but not always the main and business sections. What if? What if there was something I needed to know and hadn’t read it yet? (Hello Jodi from five years ago!!!) What happened to the “now” Jodi who realizes that she doesn’t need to know everything about all things, that she learns from connecting with others AND can access anything from The New York Times online?

Five, six, seven years ago, those newspapers and magazines were a staple in my apartment – almost a piece of furniture. Back then, I never felt as if I could relax because I always had a pile to sort through, a stack of newspapers and magazines with hundreds and hundreds, if not thousands, of facts I expected myself to comprehend and remember. Why couldn’t I? Wasn’t I smart enough? Thinking I wasn’t smart enough, I’d walk to the kitchen and eat some sugar. You can see where this leads – not a good place.

But that was then, this is now. I read what I can every day (depending on my schedule) and then recycle everything because I don’t want the pile in my apartment. It’s just not healthy for me. For some reason, this time around I lost track of my competence, and judged and berated myself for not being perfect. And missed my own deadlines! That’s enough to make me sick, seriously!

I am grateful for realizing what I was doing before I let anything else slip through my fingers. I live and work in my apartment and it is more important than ever that I allow my mind, body and spirit room to think, expand and grow. I owe it to you and the rest of my community, to look and feel my best so I can inspire, educate and empower you to be your best.

I know my triggers and I know how to “recalculate” just like the voice in our GPS devices. I know I say it a lot, but I am so grateful for everything I’ve learned along my wellness journey. I’m taking the right actions again to chart the course to success and accountability. I hope you’ll join me on the adventure.

Next Steps:

1. Take a look at your environment (home/office/car). Is it neat and orderly or cluttered and messy?
2. Think about how you are managing your to-do list. Are you in control or is the list managing your life?
3. Are you overwhelmed? Do you need help? If so, please ask for it. Check in with your spouse/partner or friend or colleague. Let them know you are feeling out-of-control and need help prioritizing your tasks and activities. Asking for help is a strength not a weakness.
4. Take a walk. Go to a yoga class. Take a deep breath and determine what your “iceberg” is and how you can “recalculate” your course and continue to move forward.
5. Breathe.

These steps will help you feel confident in your abilities, take the actions you need to keep moving forward and growing and manage your stress. If you are concerned about your diet or if your lifestyle is not supporting your health and well-being, Contact me or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.

Do you make a face when someone mentions artichokes, or do you begin to salivate at the thought of eating this antioxidant-rich vegetable? At only (approximately) 60 calories, artichokes are a low-calorie nutritional powerhouse.

In addition, artichokes are a no-fat, no-cholesterol treat offering a myriad of vitamins and minerals including magnesium, chromium, phosphorous, calcium, vitamin A, vitamin B3 and B6, folic acid and vitamin C.

Individuals with hypothyroidism will want to take note that artichokes contain a high amount of manganese which enhances thyroid function. It supports the thyroid gland to convert inactive thyroxine into active triiodothyronine (T3), which boosts metabolism and mood (you can’t beat that).

Here’s where the artichoke reaches superstar status:

• They lower cholesterol! The fiber and nutrients found in artichokes help clear the cholesterol from your bloodstream. Bottom line: artichokes raise good cholesterol (HDL) and lower bad cholesterol (LDL).
• A medium artichoke has more fiber than a cup of prunes! A large artichoke has about a quarter of the recommended daily intake of fiber. Nice to meet you, artichoke.
• Got blood sugar imbalance? Eat an artichoke. There is evidence to show that artichokes help to balance blood sugar and are therefore a good food for diabetics.
• Artichokes stimulate the gall bladder and cause your liver to release more bile. Hmmm, what exactly does that mean? Artichokes are a great digestive aid and can soothe your stomach. And, the release of more bile means less fat in your blood. Good-bye, fat.
• Need help to cure hypertension? Artichokes are rich in potassium so they assist the body in dealing with excess sodium, and if taking anti-hypertensive drugs, can make sure that one doesn’t become potassium deficient.
• Aren’t you ready to go buy and prepare an artichoke for your next meal?

Next Steps:

1. Go food shopping and buy an artichoke (or a few).
2. Watch the videos here to learn how to prepare artichokes.
3. Read this informative blog post about preparing artichokes: simply recipes.com
4. Prepare the recipe for Braised Baby Artichoke with Olives, or simply steam like in the video
5. Enjoy!

These steps will help you keep nutritious and delicious foods at your fingertips. If you are concerned about your diet or if your lifestyle is not supporting your health and well-being, contact me or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.

Good intentions. I believe many of us have them but we get stuck on “how” to make them happen. Too many questions come up and they don’t get answered. That’s what used to happen to me. And I stayed stuck. It wasn’t fun yet it was comfortable.

Now I know better. I know that being uncomfortable is OK and asking questions is a smart thing to do, not a weakness. As I said last week, I have a lot of compassion for those who are afraid of the unknown. It’s scary and requires a lot of faith to move forward.

Let’s take a look at our health and well-being. You know you want to eat more nutritious food and really practice self-care. It’s just that the concept seems overwhelming because there’s a lot of work to be done. And the unknown: What if you change your eating habits? Will you like your food? Will people look at you funny? Will it be a lot of work? Will it be expensive?

Remember, the intention is there. You want to eat more healthily and take good care of yourself. But you’ve got questions. Take the first step…answer the questions.

What if you change your eating habits? If you do, you do. Good for you. You have the power to decide what to eat. If something doesn’t allow you to be your best (bloating, headaches, fatigue), why eat it? And if you know you need to stop eating at a certain time so you digest dinner before going to sleep, what if you change your late-night dinner time? If the end result is more restful sleep, isn’t it worth it?

Will you like your food? There are so many different foods to try when following a healthy diet. To be honest, some you may like and others you may not. You will, however, not lack for food. It’s like an on-going experiment. You try something new. If you like it – great – and you will eat it again. If you don’t like it – OK – you won’t eat it again. Haven’t you ever gone to a restaurant and tried a dish for the sake of trying something new and then not like it? You got over it, right? You tried and then knew you didn’t want to order it again. The same is true when thinking about new, healthier food options. It’s like the expression “live and learn” except it’s “eat” and learn.

Will people look at you funny? Hard to say – they might. And if you’re like I used to be, this may really bother you. I always felt judged and certainly didn’t want to do anything to put myself in a position to be judged. Now, I’ve learned that if someone looks at me funny, it’s more about them than me. They see something in me they want, so they judge me. I’ve learned to stand strong in my convictions. I know that eating the foods I eat helps me to live healthier and perform at my best. I need to stand in that space and sometimes that means bringing food with me to an event or family gathering. You do have the power and strength to stand strong for what you believe – especially if it’s about your health and well-being.

Will it be a lot of work? Like the previous question, it might be but it doesn’t have to be. Do you like to be in the kitchen and try new foods and new preparation methods? Do you have a well-stocked health food store in your neighborhood? Have you looked online at the many web stores that ship healthy food products? The key is to approach it as something you WANT to do not something you HAVE to do. Smart out simple. Vary your breakfast choices. Don’t go for the muffin and coffee every day. Try a smoothie, or an omelet, or granola. See, that wasn’t a lot of work.

Will it be expensive? It doesn’t have to be. There are foods you can buy in bulk such as quinoa, lentils and oatmeal. And there are lots of foods you won’t be buying anymore. When I think of the money I used to spend on gummy bears – oh my! Just because you may not buy everything organic all at once doesn’t mean it isn’t worth it to take a more healthful approach to your life. Follow the same rule as the previous question. Start simple. Make one change, then another and then another.

Next Steps:

1. Set your intention for the week. What is one thing you would like to accomplish between now and next Wednesday?
2. What has stopped you from accomplishing this goal in the past?
3. Identify the questions that come up for you.
4. Take time to think through the answers so you have the strength to proceed with your intention.
5. Celebrate your accomplishment!

These steps will support you to set your healthy intentions and follow through for the sake of your well-being. If you are concerned about your nutrition and lifestyle routines and know you want to do things differently so you can be your best every day, contact me or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.

Do you have diabesity? It’s possible, even while your doctor may be saying, “Let’s wait and see,” instead of discussing the situation with you. Elevated blood sugar and extra pounds around the waist area (your “middle”) are red flags that scream “danger” to functional medicine doctors like Dr. Mark Hyman.

[Did you miss my interview with Dr. Mark Hyman Monday night? If so, register here and I'll send you the recording.]

Dr. Hyman coined the term diabesity to refer to the combination of these symptoms – slightly elevated blood sugar and a few extra pounds around the middle. It is a progressive condition which spans a broad spectrum of serious metabolic dysfunctions that are triggered by the emergence of insulin resistance.

Diabesity may begin with a hardly noticeable spike in your blood sugar. Left untreated, however, it is the single biggest cause of obesity, Type 2 diabetes, heart disease, cancer, stroke, dementia, and premature death in America today! The fact is this sugar problem can kill you long before it reaches full-blown diabetes. The good news, there is a healthy, simple way to reverse high blood sugar AND Type-2 diabetes and counteract the insulin resistance that is often the root cause of weight gain, fatigue, mental fog, depression, and overall weakened immune system.

The book I’ve been talking about, Dr. Hyman’s The Blood Sugar Solution, is now available. It is based on decades of clinical experience with over 10,000 patients. It begins with a series of quizzes that enable you to look inside your body and determine which systems are causing your blood sugar imbalances. Your answers will provide you with a personalized set of dietary, lifestyle and supplement recommendations that you implement one at a time during the eight-week program.

Keep in mind, genetic research shows that insulin resistance is almost 100% preventable and curable, even if diabetes has run in your family for generations. With this extra day in the year, isn’t it time to take a quantum leap with your health and wellness? With The Blood Sugar Solution, you really can:

• Pass every blood test with an A+
• Melt away the extra fat and end junk food cravings forever
• Feel years younger with energy that surges through your veins
• Lift your spirits and get off the emotional “roller coaster” for good
• Take a huge step in preventing diabetes, heart disease, Alzheimer’s and cander
• Eliminate the need for blood sugar, cholesterol and blood pressure medication

Follow the “D” plan – make a DECISION to DEFEAT the DANGER of DIABESITY by taking control of your health and well-being today. Read The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Diabetes, and Feeling Great Now! by Dr. Mark Hyman. It will change your life. It may even save your life.

Next Steps:

1. Read Dr. Hyman’s book. I promise it will be worth your time.
2. If you are not already exercising, commit to 30 minutes a day (as always, check with your doctor before beginning any physical activity).
3. Make a decision to live your best life now and do whatever it takesto be healthy and happy.
4. Share this information with family, friends and colleagues. Dr. Hyman is going to shift the health paradigm in the United States and around the world.

These steps will empower you to make healthy choices and influence the people around you. If you are concerned about your nutrition and lifestyle routines and know you want to do things differently, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.

When was the last time you woke up and thought “How’s my liver today?” Probably not recently….or ever. Out of sight, out of mind, right? Before we relegate the liver to after-thought status, let’s take a look at how this incredible organ keeps us looking and feeling our best.

Located just below the diaphragm, primarily in the upper right part of the abdomen and behind the ribs, the liver is the largest solid organ in the body. Here’s a look at the liver’s crucial role in the complex human body:

• Manufactures proteins to help maintain the volume of blood and create blood clotting factors
• Metabolizes fats, including fatty acids and cholesterol
• Metabolizes and store carbohydrates, which are used as the source for the sugar in blood
• Forms and secretes bile to aid in the intestinal absorption of fats and the fat-soluble vitamins A, D, E and K.
• Eliminates the potentially harmful biochemical products produced by the body
• Detoxifies drugs, alcohol, and environmental toxins

Phew! That’s a lot of work for one organ! I’m sure you can understand why it is absolutely necessary to make sure our livers are in tip-top shape. But how can we tell if our livers are functioning properly? Unexplained nausea, unexplained headaches (including migraines), skin rashes and acne, hormonal imbalances, chronic constipation and lack of appetite in the morning are all signs that our livers are sending out an SOS signal.

Here are five ways to give your liver the care it needs:

1. What You Eat: Eat organically grown foods that support liver function, like artichokes, oatmeal, garlic, cabbage, rosemary, turmeric, ginger, beets, orange foods and green foods.
2. How You Eat: Eat when you’re hungry and stop when you’re full. Eat slowly and chew your food until it’s become liquid to aid digestion.
3. How You Move: Consistent, gentle activity like walking, hiking and biking improve circulation in and out of the liver. Make sure you have movement in other areas, too – aim for two-three bowel movements per day.
4. What You Drink: Drink more water. Divide your body weight by 2 to get the number of ounces you need to drink daily. For example, a 150-pound person needs 75 ounces of water.
5. How You Feel: In Chinese medicine, anger is the emotion associated with the liver. Acknowledge and work through anger using a journal (or seek professional help). Then, focus your attention on all the positive things in your life and acknowledge them daily.

For more than 2,000 years, healers have used milk thistle to treat liver ailments.

Next Steps:

1. Add more liver-friendly foods to your meal plans.
2. Consciously chew your food; count how many times you chew before swallowing.
3. Drink water. Do I sound like a broken record? It’s for your benefit and I want to keep you healthy and happy.
4. Make a list of what makes you happy and engage in at least one “happy” activity every day.

These steps will help to keep your liver functioning at its optimal level at all times. If you are concerned about your nutrition and lifestyle routines and know you want to do things differently, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.

I don’t think I was ever good at New Year’s resolutions. As far back as I can remember, I made promises to myself that I couldn’t keep. “In the new year, I promise to go to the gym every day.” “I promise this is my last cookie – in the new year I’m not going to buy fattening food.” You can see where I’m going with this, right?

I set myself up for disappointment. Once I missed a day at the gym, there was no reason to even work on the promise I had made. I had already messed up which meant (as I believed then) that I was a failure so why bother? As for the cookie, well then I just negotiated with myself. I would rationalize that if I bought “non chocolate” treats like gummy bears that were fat-free, they were acceptable. But, once I ate the gummy bears I’d begin the sugar high-low cycle, then feel awful and go for the chocolate chip cookie because I “needed” it. And promise myself that it would be my last one…until the next one.

Over the past few years, as I’ve enjoyed a healthier lifestyle than the first forty years of my life, I’ve made great strides in embracing change and transforming habits that didn’t serve my well-being. I thought through why my promises were futile and why new year’s resolutions don’t work. It’s a subtle distinction:

Promise – a declaration that something will or will not be done;

Resolution – the act of resolving or determining upon an action or course of action, method, procedure, etc.;

Commitment – engagement or involvement.

The definitions* of promise and resolution explain something that may or may not happen. A commitment represents participation and connection, as in already taking part in the action.

To hold myself even more accountable than in the past, I decided to share with you the 12 commitments I made to myself. I wrote out 12 because of the year 2012, and then realized that, of course, there are 12 months in the year (and my birthday is on the 12th day…)

In no particular order, here are the 12 commitments I’ve made to myself for 2012:

1) Shut down at 9:30pm on weeknights (turn off computer and blackberry, watch mindless tv with Keith; knit, read.

2) Develop a meditation practice; set intention for the day each morning.

3) Make physical activity a part of who I am; cardio at least 3x/week, yoga at least 2x/week.

4) Set aside time each week to make sure home is clutter-free.

5) Healthy eating is a foundation of my existence.

6) Practice random acts of kindness.

7) Keep current on all financial matters (filing receipts, know all cc balances, label receipts when transaction occurs.

8)Set aside time each week to clean out email inboxes.

9) Set aside time each Friday to prepare schedule for following week.

10) Turn off phone and blackberry each day for time to focus and concentrate.

11) Create calendar with time to contact friends via phone and handwritten notes.

12) Prepare at least four new recipes each month.

It’s not that I don’t do some of the above 12 “commitments” already, but I do know that I can improve. I’m looking forward to the journey of 2012 and discovering more about myself. I have set the intention to serve my clients in even bigger ways this year and in order to do that I know that I need to honor the commitments I’ve made to me.

Have you been successful in keeping New Year’s resolutions? If so, to what do you attribute the achievement? If not, have you thought through what keeps you from reaching your goals? I wish you the best of everything in this new year and I want for you all that you wish for yourself. Decide that this is the year you will live your best life then make the commitment and do whatever it takes…you can do it!

*definitions from dictionary.com

Next Steps:

1. Write out commitments to yourself for 2012. Don’t feel pressured to include a long list. Commit to what feels natural to you to get you to the place where YOU want to be.
2. Make copies of your commitments. Place one near your nightstand so you see it first thing in the morning and when you go to bed. I believe it is also a good idea to keep a copy in your wallet so you see a visual reminder during the day.
3. Create a plan. Include “to-do” items related to your commitments in your daily planner so the steps become habits and not “extra” things.

4. Take time now to schedule a review of your commitments – perhaps once a month.
5. Register for my upcoming, complimentary tele-class so I can support you and provide resources to help you honor your commitments.

These steps will help you create a solid foundation to enjoy a balanced and productive life. If you are concerned about your nutrition and well-being, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

My friend Michele just had back surgery, so when she sent me a text Sunday morning telling me she was on her way to the emergency room and asking me to meet her there, I was halfway out the door before reading the whole message. After the wonderful warm weather we’ve been enjoying in New York City, the biting wind was unsettling as I made my way down the block. “I hate hospitals,” I thought. I know; who really likes them?

Michele was in a lot of pain, and waiting for the doctor seemed to take forever. She was anxiously trying to reach her surgeon by phone to ask him for help in locating an on-call doctor in the hospital. What did we do before cell phones? In the meantime, I went into a corridor with better reception to call Michele’s mother and sister with a patient report. When they started crying, I felt tears well up in my eyes. I got so stressed, feeling as if I were the one making them cry. Of course, they were worried about Michele, and at that moment, I was their link to Michele. If I could have reached my arms through the phone to hug them and assure them I was taking good care of Michele, I would have.

Finally, an on-call doctor arrived to examine Michele. He asked a lot of questions and listened intently. Then, he explained to Michele that he was going to confer with her surgeon and that he would be back shortly. Soon, the ER physician arrived to examine Michele. I liked this…just in case one doctor missed something, there was “back-up” to ensure Michele would receive the proper treatment. This doctor, too, asked a lot of questions and listened patiently.

A little while later, the on call doctor, I’ll call him Dr. M because he was male, came in to explain to Michele that she was going to get a painkiller, Toradol, to numb the pain, and a steroid to reduce the inflammation. My mind starting going crazy, but I kept quiet while Michele and the doctor were talking. I thought to myself, “What’s my role here? I love my friend lying in the hospital bed in front of me, but I’m not family. Do I open my mouth and say something?” I couldn’t keep quiet.

As Dr. M. turned to leave the room, I asked Michele if she would mind if I asked the doctor a question. I looked at Dr. M. and said, “Isn’t Toradol the drug I just read about in The New York Times? The one former professional football players are suing the NFL over its usage?” OK, I know Dr. M is a busy man and I don’t expect him to read the Times cover to cover, so maybe the question wasn’t fair. He gave me a blank stare, so I started explaining what I had read (you can read the article here).

Once again, the phone came in handy as I looked up “toradol” and “new york times” on my blackberry to confirm it was, in fact the same drug in the article. Dr. M. said it was the protocol Michele’s surgeon suggested and I know Michele trusts her doctor implicitly, so I backed off.

A few minutes later, the ER physician returned, Dr. F (she’s female), to reiterate what Dr. M had said about the toradal and steroids. I figured I was being given another opportunity to question a doctor, so I did. ”Isn’t Toradol the same drug used by NFL players and they are now suing because of the damage to their bodies? I continued, “I realize a one-time shot now versus repeated daily/yearly use by football players are two different things, but it concerns me that I just read about this drug and now it is being prescribed for Michele.”  Poor Michele, she was in so much pain and my heart ached for her. She wanted, no, she needed relief fast.

Dr. F looked at me and said, “You mean because of the risks of internal bleeding?” “Yes, I said, and are there others? I mean, if former players are suing the NFL, this must be serious.” Dr. F rolled her eyes at me and said, “That’s all theoretical.” Without hesitation, I looked at Dr. F. and said, “You’re a doctor, of course you are going to say that.” Eeeekkkkk…I hit a nerve. Dr. F. did not like my comment and gave me a look as if to say, “Listen friend in the chair, shut up.”

I feel comfortable saying the people-pleaser in me did not care whether or not Dr. F. liked me, but I did want to be sure Michele was getting the best care possible. So, I spoke up. I reiterated that I understood there is a difference between the repeated use and one-time injection, but said I did want to be sure Michele knew the risks of the drug. Dr. F said there was some risk of internal bleeding, but upon further discussion with Michele, they came to the conclusion that Toradol was right for her.

{FYI – here’s the complete list of possible side effects from the maker of the drug}

Only Michele truly knows how much pain she was experiencing. I may or may not have done the same thing in her condition – taken the drug. In fact, now that I think back, about 20 or so years ago I had to be rushed to the emergency room with a severe migraine. I don’t remember much, except that I did get a BIG needle in my butt, and it might have been toradol. Who knows?

I have great respect for doctors. I pass out from the sight of blood, so I certainly can’t do what they do. I just wish most of them wouldn’t dismiss drug interactions as “theoretical” and the importance of healthy food and lifestyle habits as “hypothetical” information. And, I do believe it is important they explain possible side effects to patients, and let the patient come to their own conclusion, or at least have an educated conversation with the doctor.

I did thank the doctors for taking good care of my friend. And Michele is feeling better as each day passes. I do very much appreciate the doctors’ care.

Next Steps:

1. Speak up! Ask questions of your doctor.
2. Value your intelligence and intuition and trust YOU are making the best decision for your well-being.
3. Don’t be afraid to ask for support.
4. Live in the moment. Enjoy life – it is precious.

If you are concerned about your nutrition and/or your lifestyle habits and know you want to look and/or feel better, please contact me at jodi@bravowellness.com or call 1-413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

When eating bamboo sprouts, remember the man who planted them.  ~ Chinese Proverb

Feeling gratitude and not expressing it is like wrapping a present and not giving it.
~ William Arthur Ward

For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.
~ Ralph Waldo Emerson

Did you know an attitude of gratitude is good for your health? In 2003, Dr. Robert Emmons, a professor of psychology at the University of California-Davis and a pioneer in gratitude research teamed up with Michael McCullough, a psychologist at the University of Miami, and published a landmark study in the Journal of Personality and Social Psychology.

For the study, the researchers randomly assigned more than 100 undergraduates to one of three groups. One group was asked to list five things they were grateful for during the week for 10 consecutive weeks. The second group listed five things that annoyed them, or hassles, from each week and the third group simply listed five events that had occurred, without noting positive or negative effects. Participants also completed detailed questionnaires about their physical and mental health before, during and after the study period.

The “gratitude” group reported fewer health complaints and even spent more time exercising than the other [control] participants did. Those who expressed gratitude were more likely to help others and complete personal goals, while reporting more determination, optimism, alertness, energy, and enthusiasm.

As simple as it sounds, gratitude is actually a demanding, complex emotion that requires “self-reflection, the ability to admit that one is dependent upon the help of others, and the humility to realize one’s own limitations,” Dr. Emmons says.

I have recently registered for the Gratitude Project, hosted by Women Healing the World with a good friend of mine, Joanna Lindenbaum. It’s an all-day event on Friday, November 18, that will change your life and your course for success! Take an opportunity to deeply key in to the power of giving thanks consistently for an entire day, and to walk away with an amazing box of gratitude tools that you can use for manifestation and prosperity whenever you wish (personally, I can’t wait for these tools!).

I encourage you to check out The Gratitude Project to learn more and to sign up for this free event. You don’t need to devote your entire day to the program without getting your “to-do” list done…it’s a series of 10-minute calls throughout the day that could change your life…seriously! I hope you’ll join me on the calls.

Often times our health and well-being is more than the food we’re eating or not eating. It’s about who we are being in this world. For me, recognizing all that I have and eliminating the anxiety of comparing me to others and what they have has altered my life for the better in countless ways. I keep a Gratitude Journal near my bed and write at least five things I’m grateful for every night. You can imagine how much I smile when I open it up and read through the days and experience the awareness of all that I do have. This is especially important on days when things aren’t going so right, when I’m feeling down or sad or frustrated. The simple act of writing what I’m grateful for changes my perspect ive when I’m feeling “less than” or bummed out.

My journal is just one tool I have incorporated into my life. I’m looking forward to Joanna’s wisdom to learn more. If you are interested in registering or learning more, visit The Gratitude Project or feel free to email me if you have any questions.

What are you grateful for today?

Next Steps:

1. Register for The Gratitude Project. [Please note - there is no pressure here and I don't receive anything for your participation; I'm sharing an event I believe in because I care about you.]
2. Start keeping a Gratitude Journal – write down 3-5 things daily for which you are grateful.
3. Acknowledge others. Say “thank-you” when someone holds the door for you or to the server who prepares your coffee or tea in the morning or lunch in the afternoon.
4. Call a family member or friend. Ask them what’s been going on in their life and let them know you appreciate them.
5. Smile - because I am grateful for you being a part of the Bravo! Wellness community.

These steps will support you to acknowledge the wonderful aspects of your life and help you to express your gratitude, which is an integral part of your health and well-being. If you are concerned about your nutrition and/or your lifestyle habits and know you want to look and/or feel better, please contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

This past Sunday, most of the United States “fell back” into Standard Time. At 2:00am local time, the clocks got turned back one hour, making it 1:00am (again). Ah, an “extra” hour to stay in bed. Who wouldn’t want that? For some individuals, the desire to stay in bed is overwhelming. This, combined with other sometimes debilitating symptoms, could lead to a diagnosis of Season Affective Disorder (SAD), a form of depression which occurs at the same time each year. SAD is more common this time of year, though for some, the SAD symptoms are more prevalent in late spring/summer.

The specific cause(s) of SAD is unknown, though experts relate the diagnosis to the lack of light in the late fall and winter months. The reduced hours of sunlight may disrupt the circadian rhythms of humans, which settings indicate the time to be awake and the time to sleep. Reduced sunlight can also cause a drop in serotonin, the neurotransmitter that affects mood, which may lead to SAD. Another possible cause of SAD is the increased levels of melatonin, a sleep-related hormone produced in the pineal gland; greater levels are produced in the dark.

Symptoms of SAD include:

• Depression
• Anxiety
• Extreme mood swings
• Appetite changes – cravings for starchy and sweet foods, often resulting in weight gain
• Excessive sleeping and drowsiness
• Decreased physical activity
• Loss of interest in usual activities
• Avoiding social contact

A clinical diagnosis of SAD is normally made after two to three consecutive years of the above symptoms followed by complete remission of the symptoms in the spring and summer months.

The prevalence of Season Affective Disorder is more common in women; three out of four SAD sufferers are women. Onset of SAD usually occurs between the ages of 18 and 35; the risk of getting SAD decreases with age.

The phrase “the best defense is a good offense” can be applied now to help prevent onset of SAD symptoms as the days grow shorter in the coming weeks. Regular exercise is one of the best activities to keep your mind and body strong and focused. Exposing yourself to as much light as possible throughout the day is very important. If your work environment or home does not get much sunlight, you will benefit from spending some time outdoors in the prime sunlight hours of 11:00 am – 3:00 pm. Many SAD sufferers use an indoor light box for a set amount of time to ensure their bodies are exposed to light in the dark days of winter.

Food choices can also alleviate or control SAD symptoms. Eliminating sugar and limiting caffeine intake are two powerful nutritional choices (always) to control mood swings, but even more so this time of year when the onset of depression is more likely due to reduced daylight hours. Whole grains and grounding root vegetables are good staples to include in your diet at this time of year. Root vegetables help eliminate fatigue as they are rich in vitamins, beta-carotene, potassium and minerals. They are also a great source of dietary fiber, which aids digestion and can help avoid the urge to overeat.

Next Steps:

1. Evaluate your exercise routine. Make time to engage in physical activity every day.
2. Take advantage of sunlight - it is a free resource. Spend some time outdoors every day. (Do this even on a cloudy day. Being outdoors during “daylight” hours on a regular basis will help ward off Season Affective Disorder.)
3. Be a social butterfly. Plan activities with friends so you can guarantee yourself some stress-free time to enjoy yourself throughout the winter months.
4. Meditate or attend a yoga class. These centering practices will provide time for you to stay in the present moment, help control stress and reduce anxiety.
5. Add a variety of grounding root vegetables to your meal plan. Experiment with delicious new recipes.

These steps will help you prepare for the winter months and stay present and focused as the seasons change. If you are concerned about how what you eat affects how you feel, the possible onset of SAD or other life-changing incidences, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

I know you are busy, so trust me when I say there is no judgment in this question: how often do you read product labels when food shopping? I completely understand that it becomes one more thing to do, and how many of us want to spend more time in the grocery store?

The problem is a food label can often be the key to treating illness, from a minor ache to a major health concern. Often there are hidden ingredients that can trigger a headache, cause an allergic reaction or contribute to inflammation and many other ailments. Eating healthily is the first step in treatment of disease and a food label can hold many answers to a lot of questions.

After I created this video I watched an episode of the Dr. Oz show. I was excited to listen to him share his concerns about trans fats just as I do in the video. Dr. Oz taught at my nutrition school so now you know I’m a good student, right? I pay attention so I can provide you with the most important and most up-to-date research so you can look and feel your best and live your best life.

Let me know what you learn from the video. And, of course, let me know if you have any questions.