The heart works hard to pump blood throughout the entire system of blood vessels inside our bodies. When a heart isn’t taken care of, it is forced to work harder to keep the body functioning. Cholesterol is a major factor in limiting the transport of blood throughout our bodies.

Cholesterol is a waxy-type substance of fat found in the body (about 75%). The other 25% comes from food. It is produced mainly in the liver, but also in the reproductive organs and adrenal glands. It is transported through the body as lipoproteins which are first assembled in the liver. The most “popular” lipoproteins are HDL (high-density lipoprotein), the “good” type that carries cholesterol out of the system; and LDL (low-density lipoprotein), the “bad” type that deposits cholesterol in arterial walls, where it can build up and narrow the arteries and become a major risk factor for a heart attack.

It is imperative to understand that nutrition and lifestyle changes must be at the forefront of your heart healthy plan. Dr. Joseph Mercola, a leader in integrative medicine, was recently on the Dr. Oz show and challenged Dr. Oz, a noted heart surgeon, about the use of statin drugs to lower cholesterol. Finally, the doctors agreed: too many people are using statins as an excuse NOT to make lifestyle changes. Dr. Oz added, “If you are taking statins and still eating kielbasa, you’ve still got the (cholesterol) problem.”

Another very important point the doctors made is that if you have high cholesterol and do not have heart disease, statins are not going to help. [NO ONE SHOULD ALTER THE DOSE OR STOP TAKING ANY PRESCRIPTION MEDICATION WITHOUT CONSULTING THEIR PHYSICIAN.] More tests are needed to determine the root cause of the imbalance. And I’ll repeat: nutrition and lifestyle are at the core of what must change to get your heart (and mind/body/spirit) in optimal working order.

The most important person who can help you reduce your risk of heart disease is YOU. And, fortunately, medical and research professionals have made invaluable discoveries about heart disease, risk factors and prevention. While some heart disease is genetic, even your DNA can benefit from calculated and continual preventive efforts (healthy nutrition and lifestyle habits are key).

The earlier you start preventing heart disease, the better. Why not right now?

Next Steps:

1. Have your blood pressure checked regularly and discuss the numbers with your doctor.
2. Substitute healthy herbs for salt when cooking to reduce blood pressure.
3. Read food labels when grocery shopping to avoid products with hydrogenated oils.
4. Make exercise a part of your heart-healthy routine every day. Even 30 minutes a day can make a big difference.
5. In the US, wear red this Friday, February 3, National Wear Red Day. This movement was established to raise awareness about heart disease in women and necessary funds for vital research.

These steps will help you incorporate heart-healthy habits into your life. If you are concerned about your heart health, the foods you eat and/or creating an energized and fulfilled life, 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.

-John Knowles, Former President of the Rockefeller Foundation

Of course, this quote could read: The next major advance in the health of all people will be determined by what the individual is willing to do for himself or herself. Are you willing to be willing? One of the remarkable women I was with on Sunday walked on stage and asked us this question. Were we willing to be willing [to take on the challenge of changing the habits that weren't serving us]?

It’s a loaded question. Powerful. Think about where you are right now – the status of your health, your career/business, your relationships with partner, family, friends, and colleagues. Do you feel well? Are you putting yourself at risk for disease with poor eating and lifestyle choices? Are you happy? Are you achieving your goals? Have you considered that if you are not living your best life you need to make changes? That’s not a bad thing, but it is a reality.

Change is defined as: to make the form, nature, content, future course, etc., of (something) different from what it is or from what it would be if left alone; a transformation. Taking this one step further, in order to affect change, one must make choices. As Albert Einstein said, ”Insanity is doing the same thing over and over again and expecting a different result.” If we want to change the result, we need to make other choices that will lead us down a new path. We might even have to step out of our comfort zone.

Think about the choices you make regarding your health and well-being. Do you get enough sleep? Do you eat appropriate servings of fruits and vegetables every day? Do you get enough exercise? Do you honor your body/mind/spirit to be the best you can be? If you answered no to any of these questions, what are you willing to do to make changes to your routine? With regard to John Knowles’s quote above, what are you willing to do for yourself to attain or maintain a healthy body and vibrant mind?

Remember that change is not easy and doesn’t occur overnight. The Stages of Change Model (SCM) outlines six steps relating to the mind/body stages we go through as we implement change. SCM was originally developed in the late 1970’s and early 1980’s by James Prochaska and Carlo DiClemente at the University of Rhode Island when they were studying how smokers were able to let go of their addiction to cigarettes.

The stages of change are:

• Precontemplation (Not yet acknowledging that there is a problem behavior that needs to be changed)
• Contemplation (Acknowledging that there is a problem but not yet ready or sure of wanting to make a change)
• Preparation/Determination (Getting ready to change)
• Action/Willpower (Changing behavior)
• Maintenance (Maintaining the behavior change) and
• Relapse (Returning to older behaviors and abandoning the new changes)

Individuals progress through the stages at their own rate. During each stage, a person deals with a different set of tasks and concerns related to the changing behavior. Through each stage one must ask, “what am I willing to do?”

Next Steps:

1. Think about changes you’d like to make: eat healthy foods, lose weight, exercise more, get more sleep…what can you do differently to be your best every day?
2. Review the Stages of Change model
3. Set realistic goals
4. Seek support (family, friends)

These steps will help you understand what works for you and what changes you can make to improve your health and well-being. If you are concerned about your nutrition and lifestyle routines and know you want to do things differently so you can best your best every day, contact me at jodi@bravowellness.com or call413-282-7286. 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.

Imagine if you were trying to lose weight and someone stood directly in front of you with a piece of chocolate cake.

Do your thoughts go to sabotage? Would you ask yourself, why are they doing this to me?

Now, think about the times you get in your own way. You know going to the gym would help you to feel better about your body, but you don’t schedule time to go for a workout. Or, you want to lose weight, but instead of preparing a healthy, nutritious meal for lunch, you order in the hamburger and french fries with your colleague.

Does the word self-sabotage come to mind? After all, these are actions you are in control of, yet you don’t always do what’s best for you. Of course, I’m not speaking only to you. I’ve certainly engaged in self-sabotaging behavior, as have most people. A logical question would be “why?” yet the answer is not simple.

We are bombarded every day with messages, often conflicting ones. The best way to lose weight, the best time management system, the best way to do this…and that. Is there really only one “best” way to do something? I used to think so and that’s where self-sabotage showed up in my life. If I wasn’t able to do an activity the “best” way, I felt inadequate and then shut down. I stopped taking actions that I knew would make me feel better or accomplish more in my career. Who stopped me? ME!

After hitting rock bottom, I had to set measurable goals for ME and my career and then set priorities so I could take appropriate actions for success. I knew I had to get out of my own way if I wanted to be successful and live a fulfilled life.

First and foremost, I had to make myself a priority. I had to make time for the gym, even if it meant not meeting friends after work one day, or waking up earlier in the morning than I was used to doing. Sometimes it meant asking for help at work, something I was not comfortable doing but realized it was in my best interest, and ultimately the organization’s best interest, for me to do so.When I took care of myself and felt whole and complete, I was more productive at the office.

Secondly, I had to plan my meals so I knew what I was eating for breakfast, lunch and dinner. As long as I had my healthy food with me, I ate nutritious meals. If I left my meals to chance, I was heading directly into self-sabotage syndrome. It didn’t take long for extra weight to stick to my body and my mood to fluctuate.

Thirdly, I had to learn how to say “no.” Sounds simple, right? However, it is not easy to do so when you always want to please the people around you. I had to learn that saying “no” with integrity was really saying “yes” to me.

Overcoming self-sabotage takes muscle, like the muscles we build at the gym. When we’re not used to it, taking care of ourselves feels uncomfortable. But when we reach our goals and feel truly alive, when we enjoy the gift in each and every moment, the possibilities for achievement are truly endless.

Your Assignment:

1. Write down all the ways you can make yourself a priority: time for the gym, getting a good night of sleep, etc.
2. Notice how you get in your own way and write down the occurrences.
3. Now, review some of the examples from #2 and write out steps you can take to make positive changes in your life.
4. Celebrate your achievements in overcoming self-sabotage (perhaps with a special dinner or a new article of clothing).
5. Notice how much happier and healthier you feel by taking care of yourself.

This assignment will help you understand how you can take responsibility for your health and well-being by getting out of your own way. If you are concerned about your nutrition and lifestyle routines and know you want to do things differently so you can best your best every day, contact me at jodi@bravowellness.comor 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 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.

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.

“Boogaard rarely complained about the toll – the crumpled and broken hands, the aching back and the concussions that nobody cared to count. But those who believe Boogaard loved to fight have it wrong. He loved what it brought: a continuation of an unlikely hockey career. And he loved what it meant: vengeance against a lifetime of perceived doubters and the gratitude of teammates glad that he would do a job they could not imagine.

He did not acknowledge the damage to his brain, the changes in his personality, even the addictions that ultimately killed him in the prime of his career. If he did recognize the toll, he dismissed it as the mere cost of getting everything he ever wanted.” ~ from “John Branch’s Punched Out: The Life and Death of a Hockey Enforcer”/Part 1 in The New York Times

From Part 3: “Boogaard was embarrassed and worried that news of his addiction would shatter his reputation. He was also concerned that someone would take his role. From rehabilitation, he tracked the preseason fights of teammates and texted friends to gauge how badly he was missed.”

This is heartbreaking. The story is so raw for me and I thought it was because it was about a New York Rangers player. As I write this I can see my stack of season tickets out of the corner of my eye. Hockey is my life. And the Rangers? I see themmore often than I do my friends from October through springtime (June, hopefully!). This is a serious connection. But the life and death of Derek Boogaard is more than “hockey” to me. After reading this three-part series in the Times, I realize why it hurts so much: Boogaard was willing to do whatever he thought he had to in order to realize his dream, even if it killed him. His ego didn’t let him walk away from something that was so damaging to his mind, body and spirit.

This series brought back the memory of me nearly passing out on the tennis courts in Central Park and somehow making it back to the east side. I can hear myself making the call, tears streaming down my face, and saying, “Claudia, I need to see you. I think I have an eating disorder.” Embarrassed? You bet. Ashamed? Absolutely! How did I let this happen?

I thank G-d and my “dynamic duo” (therapist and wellness coach) who started me on a journey through life that I embrace and enjoy every single day. Are there ups and downs? Certainly. Do I get stressed, annoyed, frustrated, mad and sad? Of course. And, fortunately, I have learned to believe in myself and know that I have what it takes to achieve my goals without sabotage and sacrifice.

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. ~ Mark Twain

I can’t begin to tell you how emotional I am after reading this quote by Mark Twain. It is seriously creating an energy flow in my body and tears are streaming down my face. I see the word ‘disappointed’ and think about the chances I didn’t take. Why? What stopped me? I read ‘sail away from the safe harbor’ and wonder if I’m really ready to do so. Then I grasp ‘explore’ and ‘dream’ and ‘discover’ and I smile. Talk about a roller coaster of emotions!

When I think about the chances I didn’t take, I don’t have regrets. I know now that I did the best I could at the time with the knowledge I had. Thinking about 20 years from now, well, I want to make sure I look back at this time in my life and say, “You did all that? You rock!” What do I need to do to create that…SAIL AWAY FROM THE SAFE HARBOR!! Throwing caution to the wind…here I go.

My safety net has always been doing what people expect of me. Let me say that another way, I’ve been a people pleaser all my life!!! Whether its family, friends, colleagues, random person on the street, I do everything I can to make them think I’m a “good” person even it means acting in a way that is not in alignment with who I am. I can’t do it anymore.

I’ve worked so hard at being perfect my entire life. Even when I write articles and blog posts, I’ve thought that I had to be perfect, that people would “expect” me to be perfect because I’m sharing my wisdom and knowledge on living a healthy, happy life. Don’t I need to be perfect in order to do that?

I’m grateful to Sarah Segal of David’s Tea (my dear Canadian buddies are probably cheering for this company as they read this) for something she said to me last week. My friend Michele and I literally stopped short in front of the new David’s Tea shop on Third Avenue in NYC (en route to Starbucks…sorry Mr. Schultz). While enjoying a delightfully delicious cup of tea, we had the pleasure of meeting Sarah, whose family started the company in Canada. I was enthralled to learn she had spent years in China studying tea. (Putting that on my vision board!). Yet, after sharing so much about her training, her family’s commitment to their products and customers, etc., Sarah said, “I’m always learning something about tea. There’s always something new to learn.”

Those words were enough to make me stop short, once again, while walking and talking in the shop. “There’s always something new to learn” – even if you are an expert. Let’s just erase “perfectionist” from my vocabulary and rejoice! (Want to join me,?)

Explore. Dream. Discover. I’m doing all three – right now! And, I know now that I have SO much more to share with my clients because I want the same excitement and freedom for them. If there is always something new to learn about tea, can you imagine how much there is to learn about life – living a healthy life, creating the life you desire???

Next Steps:

1. Think about this holiday season. What would make YOU happy? What do you want to do?
2. Think about your health and well-being. What will you think about 20 years from now? Will you be disappointed with the things you didn’t do to look and feel your best?
3. Ask yourself if you are playing it safe and/or if you are being true to yourself.
4. Explore. Dream. Discover.

Thank you for your support. I appreciate you and wish you a beautiful life to live in the present moment with good health and happiness.

Take a moment to acknowledge the wonderful things in your life. Here’s a gratitude exercise to write on Thanksgiving: Make a list of five things for which you are grateful and five things you want to accomplish in the next 12 months. Fold the piece of paper and store it in a safe place such as in your journal or jewelry box or checkbook. It’ll be interesting to read your 2011 gratitude list and your 2012 goals next year.

Are you concerned about your nutrition and your lifestyle habits and want to look and feel better in 2012? 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.

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.