Wednesday, October 14, 2015

The "F" Word

When I was down in Fort Smith yesterday, Kathy Karsten and I were talking about the highs and lows of growth. She said something that made me pause as I was walking out the door, "You have to fail forward." Each of us has probably experienced some version or another of our own perceived "failure." Whether it be a "failure" to do something, "failing" to succeed at something, the list can go on forever, but is there such a thing as failure? Especially when more often than not, it is our perceived "failure" that moves us forward. Life is always teaching us. We get to work and we're learning every day. We go home and we're learning every day. When we take away the power of letting things define our success, failure becomes neutral. It's no longer good or bad, because what failure really means is that we're trying, and if we're trying, we're moving forward. So often, in my own life, and through talking to others, I see where our perceived failures keep us stuck. We get trapped in our own circumstances, or in other words our own "stories." We have them. Some of us carry them around with us. We bring them to work, we bring them home... they sound something like this, "I've never been healthy, so I'm not going to be healthy." "I don't have time to take care of myself. I have too many other things to do." "I'm too old." "I'm too fat." "I'm not smart enough." "Why would it matter?" "It's too late." All of these statements in some way or another disempower us. There is no perceived failure that is a dead end. There is no failure, except the failure to try.

At Zero Mountain, the value is in what we give every day. It doesn't mean that there won't be mistakes, growing pains or days that are stressful. As long as we keep trying, every day, to show up and make a difference, that's what matters most. So, keep going... as long as you're "failing forward," you're getting somewhere.

Monday, September 14, 2015

Wellness: It's more than what you eat

The most vital thing that we have in our life is our wellness. Our wellness presides over everything including relationship, career, health, vitality, energy, etc. It is easy to get busy, to get swept up in stress and activity,  this week is about balance, finding and creating balance within your life to benefit you.

Starting with these simple things:
1. Eat More Veggies

2. Drink Plenty of Water
3. Sleep
4. Move/Exercise
5. Connect (this can be taking time to do yoga, be with friends/family, church group, social group, running group, book club, volunteer, etc.)

6. Put down the processed food. If it's in a package, unless it's almonds, cashews or pistachios, skip it
7. Unplug. Take time away from your phone and computer. At the end of the day, unplug.
8. Eat a meal with someone you love
9. Quiet time. Whether you go on a quiet walk or simply have a few moments of quiet when you wake up in the morning, give yourself space to listen to your body
10. Do your best, let go of the rest

The way we nourish ourselves, ultimately reflects how we value ourselves. This week take time to value you; your time, energy, gifts are all a part of you. Living well is a balance, to find balance we have to take time to notice what we need and what we don't need.

Use this week to reenergize, recharge and get grounded. 

Friday, August 28, 2015

Quick Tips on Fast Food

It happens. We're on the road, traveling, in need of a quick bite, we all know fast food happens. Here is a list of tips for healthy fast food on the road.
A quick rundown on some of the smartest menu options at some of the nation’s most popular restaurant chains:
Premium Grilled Chicken Classic Sandwich
Calories          350
Total Fat         9g
Carbs             42g
Protein           28g
Sodium          820mg
Although the typical “go-to” healthy option is a salad, I would recommend ordering the grilled chicken classic sandwich instead at McDonald’s. It’s more filling, offers a good amount of protein, and is portable. Pair it with some fruit and a black coffee for a complete meal from Mickey D’s that you don’t have to feel guilty about.  In fact, you’ll be lovin’ it. 
Sweet Onion Chicken Teriyaki 6 Sub
Calories          370
Total Fat         4.5g
Carbs             57g
Protein           25g
Sodium          770mg
For a great lunch option without sacrificing flavor, consider choosing the sweet onion teriyaki sub. Just choose the half-foot option! The fat content is extremely low and there’s no fat in the tasty sauce (oh, and definitely avoid buying that bag of chips or cookie in the checkout line). 
Burger King
Whopper Jr.
Calories          350
Total Fat         21g
Carbs             28g
Protein           12g
Sodium          640mg
A flame-broiled classic, the Whopper Jr. with cheese packs less than 400 calories. On the side you can also add a small salad and some juice. There’s no reason you can’t eat like a king every once and a while when you’re watching your eating. 
Tall Cafe Americano
Calories          15
Total Fat         0g
Carbs             3g
Protein           1g
Caffeine is a trucker’s best friend. But, believe it or not, all those fancy caffeinated beverages can add up in the calories. Instead of drinking up all that sugar and calories, stick to a classic like a tall caffĂ© Americano—which is essentially just a plain black coffee in Starbucks language. Although in all honesty, there are way cheaper places to get that cup-o-joe fix anyway.
Taco Bell
Fresno Style Bean Burrito
Calories          330
Total Fat         7g
Carbs             39g
Protein           28g
Sodium          1,120mg
Thinking outside the bun? Try the fresno style bean burrito. It’s only 330 calories and can be a afternoon snack. But, with this item, you should still be cautious if you’re on a low-sodium diet.
General fast-food rules to live by:
  • Avoid fried sides (AKA fries and onion rings)
  • Don’t drink your calories (forego milkshakes, sugary coffee drinks, and soda)
  • Beware of condiments in calories! Adding that extra BBQ sauce can also add a bunch of hidden calories to your meal)

Being healthy can be difficult at time. But, one of the most important things you can do is plan for the best—-but prepare for the worst. So next time you find yourself with no other choice but to fuel your hunger with some drive-thru dinner—just think about it differently. Making smarter choices is easy and you don’t necessarily need to sacrifice time or energy to stick to your diet.

via Healthy Trucker 

Thursday, August 27, 2015

The Gift of Wellness

One of the most vital and critical parts of life is our state of wellness. When we feel good, we're able to accomplish more, be there for others, be there for ourselves and really work hard to fulfill what we want in our life. Life is a gift. We know this. How we treat it, spend it and use it however, is up to us. As we head into September, we might already be feeling a shift. The weather has cooled down, the light is a little different in the mornings and nature is beginning to suggest change. We're changing all the time, what we need is changing all the time and at Zero Mountain, I am here to help facilitate positive change when it comes to overall health and wellness. Some of you know that I have a yoga studio up in Fayetteville called Maitri Yoga. The word maitri (my-tree), means loving-kindness to oneself. The reason why I chose this name is because from the moment I stepped onto my yoga mat, I felt a change. There was a shift and after I got home from class I wrote that I had just experienced the beginning of everything. It's amazing how one moment can change our life. It's incredible how someone's words can affect us so deeply and how life is always giving us what we need. It's taken me a long time to learn how to take care of myself. In fact, it's a work-in progress every single day. Through the years, since I was about 22 I have worked really hard to heal my body and my life. I went from feeling disconnected, depleted, tired, out of touch, distant, emotionally drained, not looking or feeling like myself to feeling connected, rejuvenated, grounded, present, emotionally available and looking/feeling like myself, my true self. Life is busy. We work, we have obligations, families, things to take care of, mouths to feed and a day to get through, but it's better to be thriving rather than surviving, trust me. However, it takes a commitment to yourself; to your health, to your feelings, to your needs, to your body, heart and mind. We have the power to take care of ourselves and get what we need. Here are some things I have learned through the years, that I wanted to share with you guys.

1. Love Yourself. Unconditionally. No exceptions
2. Forgive Yourself. Yep. Forgive yourself for the times when you didn't know better, didn't take care of yourself and were hard on yourself. Forgive yourself when you didn't love yourself.
3. Get Rest. Take breaks. 
4. Eat like you love yourself. When you're body is hungry, feed it with nutrients
5. Listen to your body. You know that quote, "You know more than you think." It's true. All we have to do is listen.

I am graduating with my license as a wellness coach. We have been trained to be holistic health and wellness counselors and I would love to share this with all of you. I have learned a lot, not only through this program, but in my own journey. 

This September: Live well. Love well. Work well. 

Wednesday, July 15, 2015

Summer is here

What does that mean? Your body needs different foods in the summer than in the winter. It might be obvious to you, you might feel it, but it also might not be obvious at all. In Ayurveda, which is the ancient system of creating balance within the body, there is a distinct difference in the way we take care of our bodies throughout the year. Summer is the season of Pitta. Pitta is fire. It's hotter, there's more inflammation.

Here are a list of veggies to place emphasis on in the summer months to stay cool, calm and hydrated via lifespa:
  • Alfalfa Sprouts
  • *Artichokes
  • *Asparagus
  • Avocados
  • Bean Sprouts
  • *Beet greens
  • *Bell Peppers
  • *Bitter Melon
  • *Broccoli
  • *Cabbage
  • *Cauliflower
  • *Celery
  • Chicory
  • *Cilantro
  • Collard Greens
  • *Cucumbers
  • *Dandelion
  • Eggplant
  • Endive
  • *Fennel
  • Green Beans
  • *Jicama
  • *Kale
  • *Lettuce
  • Mushrooms
  • Mustard Greens
  • *Okra
  • Parsley
  • Peas
  • Pumpkin
  • *Radishes (moderation)
  • *Seaweed
  • *Snow Peas
  • Spinach (moderation)
  • *Squash, Acorn
  • Squash, Winter
  • Sweet Potatoes
  • Swiss Chard
  • Tomatoes (sweet)
  • Turnip Greens
  • *Watercress
  • *Zucchini

Wednesday, April 1, 2015

The Benefits:

Of Dark Chocolate...
And, yes I eat it every day.

What are you Investing in?


Hi Zero Mountain Family,

It has been a while. I hope the spring is finding everyone well. There is such new vitality in the air around this time of year. We start to brush off the dust from the winter hibernation and all the sudden everything begins to bloom. With all this new energy, there is a time and a place to start fresh.

I was thinking earlier today about investments. Maybe it's the tax season... or simply the reality that what we invest in is important to the quality of our life. Time is priceless. How we spend our energy makes up how we spend our days, which becomes how we spend a lot of our life. We work, we might spend time with family, our dogs, our cats, our friends, we may cook, clean, work out and although, this all may feel mundane there is such a blessing in each and every day. How we invest in it makes all the difference. Each day is a new beginning, a fresh start, so to make it count choose to invest in it.

1. Wake up with Gratitude.
2. Choose an affirmation: Yep, wake up and remind yourself that you are whole, complete, powerful, worthy, strong, capable, beautiful, loving and awesome
3. Drink Water
4. Move Daily
5. Hug. That's right, hug someone. It releases oxytocin, the feel good hormone
6. Eat Well and with people you care about as often as you can. Sharing meals also releases oxytocin.
7. Choose veggies
8. Eat some dark chocolate
9. Do something that makes your heart happy, every day.
10. Sleep