The New Year - Assessing Your Health

As we move forward to begin the New Year, it is natural to hope for a fulfilling  upcoming year and to reflect on the previous year. Our Individual wellness is reflected in the way we feel, the energy level, the exercise time, the daily stress, the emotional health, the joy in our lives, and the giant stressors such as financial debt, death, moving and illness.

This is a time to take a few moments alone and assess your health and the issues affecting it. Referring to Duke Integrative Medicine's Wheel of Health, one notices that there are many factors that play into wellness: nutrition, exercise, personal relationships, spirituality and mind - body awareness. Take a few minutes to write how you are faring in each of the categories. Keep those notes and base your New Year's resolutions around those aspects. 

Entering the New Year, set 2-3 objective goals using the Wheel of Health as your guide for wellness. Start with small steps, such as simply taking a walk each day or renewing an old friendship. Although the New Year brings resolution lists, most folks are too enthusiastic and lofty with the goals and never reach their goals which results in negative feedback and lowers self- esteem. Start small and stick with it. It is vital to avoid making the typical New Year's resolutions of losing weight and vowing to exercise more. Reflect mindfully on the Wheel of Health and all its' aspects to observe what is lacking in your life. Physical ailments will always manifest when there is not optimal emotional well- being.  

Be honest with yourself and those around you. Seek support on all fronts: professional help for fitness and emotional issues, support from friends and co-workers and spiritual guidance. We all need help getting through life; we need each other to lean on at times. That is the wonderful part of humanity- give it to yourself, ask for it.

Looking into the mirror and seeing your true reflection can be very difficult. Know that you have support around you and available to you. If you stray from your goals, it is important not to beat yourself up about it. Life happens. Crap happens. Pause to take a breath and assess what you need quietly without the noise. And start again. Life is a series of beginnings. A series of chapters. Know that you are wonderful just the way you are.

Think of the upcoming year as it is: A New Year. A New start. A begining. A New outlook on life. 

Each day is a new opportunity. Each day is a gift.

Happy New Year!

Warmly,

Ag

 

 

 

 

 

Join me in Costa Rica 2018 - ENLIGHTEN UP!

                          Enlighten Up! A Wellness Lift for Your Mind and Body

Join Agnes F. Schrider, PT and Ron Culberson, MSW, CSP, CPAE at Luna Lodge in Costa Rica on the Osa Peninsula on February 17-25, 2018 as we explore and immerse ourselves in nature while restoring our mind, heart, and body. Luna Lodge is an eco- friendly  lodge nestled in the lush rainforest surrounded by beauty and exotic animal life. Enjoy daily yoga, guided meditation, mindfulness, and writing for wellness sessions while you connect with nature in this gorgeous rainforest. Guests can hike, swim, kayak, bird watch, and take cooking lessons daily. Explore Costa Rica and restore your mind and body while learning helpful tools to navigate life’s currents. All nutritious organic meals are included.

Agnes brings thirty years of healing as a manual physical therapist and eleven years of experience as yoga instructor and mindfulness trainer.  The Yoga classes will teach the eight branches of yoga through asanas, pranayama and meditation. Her yoga classes are safe for all levels of students and no prior experience is necessary. She brings a compassionate heart and humor to teaching; knowing that each of us have felt life’s bumps in some way. This is the perfect environment to connect to open the connections between your mind, heart and body.

Ron is a former hospice social worker who is now a speaker, humorist, and author of four books including "Do it Well. Make it Fun. The Key to Success in Life, Death, and Almost Everything in Between." He is also a recognized expert on the benefits of humor and laughter.

Ron will demonstrate the therapeutic benefits of humor as a tool to reduce stress and see a new perspective. He will help participants understand how excellence combined with humor is a way to tackle stressful or mundane daily tasks and to create a rich and balanced life. Ron will also focus on the power of perspective to manage stress, maintain presence, and live more fully.  

Each day will consist of a selection of yoga, mindfulness, and class options. Guests will have plenty of time to play as that is part of the restorative process. Everything is optional, it is your week to pick and choose the activities you desire and to spend the time as you desire.  Luna Lodge hosts other activities such as kayaking, horseback riding, cooking classes, massages, and birding tours.

TO REGISTER FOR THE TRIP: Contact Linda Hobson, with Land and Sea Travel, for our travel and accommodations. She is our contact and her phone number is 540-456-6812 or 434-260-4737. Her email address is lrhobson@hotmail.com.

 For more info, view these websites: Lunalodge.com, agsyogaworks.com, ronculberson.com

There are 20 slots available, so bring a friend! Feel free to email me with any questions!

Namaste, 

Ag

Exercise: Anywhere/Anytime

                  

     The most common barrier concerning exercise I hear from clients is that they "don't have time" to workout. It does not matter if they are stay at home parents, working parents, non working, single, married or retired. Somehow, there is never enough time. Everyone shares this predicament. It leads to broader subjects but today, the focus is exercise. I can't add minutes to your day but I can help you incorporate "exercise minutes" into the day. Think of each exercise minute as a vitamin- a pill you take to improve health.  

1. Know that every minute that you exercise counts toward a healthy body; as conversely, every extra cookie we eat adds unwanted pounds. Taking ten minutes to walk or perform stretches or planks, benefits you. Track minutes on the cell phone, fitbit or calender and give yourself credit. Just like pennies, those minutes add up!

2. Where to find those minutes? As a single working parent, I know I have to exercise whenever I can. While my son is at soccer practice or warming up for a game, I'm walking/jogging. During the games, I'm cheering from my yoga mat. I may be waiting to pick up my daughter from school and walking laps in the parking lot. Perhaps, you took a friend to a doctor's appointment, walk as you wait. Folks often bring a book to read as they wait- bring walking shoes as well. Or, there might be a spare 20 minutes before dinner. Better yet, exercise while watching TV.  

3. Make excuses to walk. Park farther away at the grocery store. Take the stairs whenever possible whether you are at a hotel or office. When shopping at multiple stores, try walking to as many stores as possible rather than driving. Meeting a friend? Suggest meeting at a park to walk and talk, then go to lunch. It makes exercise enjoyable. Excessive sitting is the worst enemy for good health. 

4. Tools: Keep a gym bag packed in the car. Perhaps, something will open up in your schedule and you can go to your gym. Weather permitting, walk or run outside. Pack exercise shoes, workout clothes, spare underclothes, exercise tubing, and a yoga mat. You are ready to go!

5. Reframe Your thoughts. It is so easy to avoid exercise-this becomes a habit. Good health begins with our thoughts. Stop repeating past statements that are negative and damaging. Reframe thoughts to  positive statements  which can change our entire physical self and outlook.  Our mindset frames our mental state for positive health. Examples include: "I did it!"  "I am so glad that I walked ten minutes today."  "Using the exercise tubing helps me get strong so that I can be healthy to take of family." "I am exercising because my health is important and this  'ME' time is valuable." "Every minute I spend on taking care of me, helps those around me, because I am able to be give them my best self." Each positive statement is a vitamin for wellness.

     Even 10-15 minutes of exercise during a lunch break energizes us, releases endorphins, reduces stress and clears the head. We are better equipped for the rest of the day. With practice, "exercising anywhere/anytime" becomes a lifestyle/behavior change that incorporates fitness into the day, whatever the schedule. The sum of our exercise points adds up over time and we become stronger and healthier.

Best,

Agnes

 

Acceptance

The 2016 election campaign season and election in the United States has been unbelievable and disconcerting. As a parent, I tried to use the behavior witnessed on TV and social media as examples of "adults behaving badly" and how NOT to behave when teaching my kids. Social courtesies  such as listening without interrupting, respect and politeness were missing in action. It is possible to disagree with one another without rudeness and name calling. Our young people are viewing the atrocious behavior of adults witnessed throughout all political arenas in disgust. A poor example by American politicians has been set for them.  If you promote yourself as a leader, it is important to demonstrate the qualities of a leader; rather than speak one way and act another way.

The outcome of the election pleased some and displeased others if your candidate was not chosen. As we witnessed during the campaign season, people were passionate in their candidate selection and this election evoked a lot of emotion on all sides for various reasons.

The past is written; we cannot change it. However, we can learn from it. So, we move forward.

I include a passage from the book,"The Tao of Joy" by Derek Lin. The title is, "Acceptance."

"Achieve a difficult feat today by doing something simple: accept everything in your world exactly as it is. If this does not sound like a difficult feat, then think of all people who rail against the way things are. They complain bitterly because they want things to be different. Sometimes, they regret having done one thing or another; other times, they feel resentment against something that has been done to them. Either way, they expend tremendous emotional energy on the past, which no power in heaven or Earth can change. In the Tao, accepting reality does not mean being complacent or suppressing one's natural desire to make improvements. It simply means we do not waste our resources in raging against an unjust fate. Instead, we direct them into the work of creating a better reality, one that is more meaningful and satisfying."

And another quote by Thich Nhat Hahn:

"Every morning when we wake up, we have twenty-four- brand- new hours to live."

Have an open heart and mind,

Ag

 

 

 

 

 

Create A Quiet Space In Your Home

It may be something simple in your room. 

It may be something simple in your room.

 

Creating a quiet space in your home is important for your mental, emotional and physical health. This is your space to re-energize or recharge your batteries. It is a place where you meditate. It may be your place to practice yoga. And, it is an agreed upon place among all family members where no arguments or work are permitted. A peace zone. 

Everyone needs their own space at times. There is so much external noise and stimuli that we navigate daily- it is important to quiet the noise so we can collect our thoughts, knowing we won't be disturbed in our zen room. Your space can also outside; a bench outdoors in the favorite part of your yard. Indoors, choose a guest room, sun room or even a section of your bedroom. I like to connect with nature daily so I have benches in my yard where I like to sit. My house is very small so in my bedroom, I have a tray of special rocks that I collected, family photos, candles and a chair. To prepare to meditate, I take out my meditation bolster and light a candle.  It is not recommended to use your home office as quiet space because it is distracting mentally.

As you create your space, place items in the room that are special to you and that have meaning. Candles, plants, special stones, and pictures of family members enhance your room. The art work should be calming. The paint on the walls should be a warm earth tone color. The chair or pillows should be supportive yet comfortable and inviting. Use what you  already have in your home. You will be surprised by just rearranging a few items how it creates a new feel or new energy in the room. And by using your space, you will be creating a positive energy in that room also.

When going to your space, communicate with your family members that you wish some quiet time so that they know not to disturb you. Hold the phone calls, texts, tweets, snapchat, etc. On some occasions, you may wish to Invite family members or guests to meditate with you as collective meditation is very supportive for everyone. As little as ten minutes a day can be life changing.

Creating your space is a reminder to mediate, "take five", practice yoga, nap, read, journal or just be. It becomes a place of physical, emotional and mental healing which are vital for lifelong wellness. Our society doesn't reward quiet time yet research for adults and children support the value of it for optimal health.

 Namaste,

Ag

 

 

Foods That Cause Inflammation

Foods that Cause Inflammation

   Clients often ask me how to "get rid of the muffin top" around the waist. Or, clients are frustrated when they hit a plateau; not losing any more weight and not achieving a "toned" look. If you haven't examined the ingredients in the foods you eat lately, addressing what you ingest can help with those frustrations. It also helps lower risk of heart disease, arthritis and other chronic illnesses. 

THE QUICK FACTS

Our bodies were not designed to break down certain chemicals and foods. If we ingest those items over a lifetime, the body is creates inflammation which turns to fat. Our bodies produce inflammation to fight off infection or injuries; such as cuts or colds and there is some swelling. However, chronic inflammation is destructive. Internally, if we keep ingesting foods that create inflammation, that turns into fat. Multiply the inflammatory foods by your age and "Bingo!", there is a lot of excess tissue. More gravely, there is more inflammation around vital organs such as your heart, lungs and joints. Excess inflammation sets your body up for obesity, diabetes and heart disease. Your body has to work harder to function with the excess inflammation.

YOU ARE WHAT YOU EAT!

Here is a quick list of food/ingredients to avoid.

1. Sugar and sugar substitutes. Fructose, sucrose, dextrose. See the pattern - "ose" endings. Even agave has 90% sugar! The worst culprit is any food with high fructose corn syrup(HFCS). HFCS has been shown to be more addictive than heroin or cocaine. Check your cereals, crackers, breads, sodas and more.

2. Saturated Fats. They trigger adipose tissue (fat) to form. Think of cheese, pizza, pasta and red meat.

3. Trans Fats. Avoid foods with "partially hydrogenated oils." Avoid fast food restaurants, processed snacks, frozen breakfast foods, donuts, crackers, fried foods.

4.  Refined Carbohydrates. I know, I know -our favorite food group! Try to reduce your intake of white flour, white breads, crackers, white rice, white potatoes, french fries.

5. MSG. This ingredient is found in sauces, soups, soup mixes, salad dressings and deli meats. It can cause chest pain and headaches and affects liver health.

6. Aspartame. The famed artificial sweetner is found in 4,000 food products and helps folks put on the extra pounds. Too much of this causes headaches, skin conditions, fatique and allergies.

7. Alcohol. Too much of it burdens liver function so moderation is the key. 

8. Dairy. It is difficult for the GI system to break it down so moderate intake and try a variety of other milks for cooking or drinking such as almond or oat milks. You won't notice a difference if you cook with them. 

9. Preservatives. Preservatives were added to increase the shelf life of a food on a grocery shelf, to with stand long distance travel and to make money for food manufacturers. Those chemicals are extremely harmful. Think about it: if a cookie, soup or cracker can be "OK" to eat after sitting on a shelf for 6 months- is that really food or something else?

WHAT TO DO???

1. Eat Fresh as much as you can. Fruits  and veggies in season and buy from local farmer's market if possible. 

2. Choose monoUNsaturated fats. These are the good fats that aid in metabolism and help cholesteral. Avocados, almonds are a good choice.

3. Be conscious of your food choices. 

4. Practice moderation.

5. Grocery shop wisely. Read the ingredients.

6. Make gradual changes or you will drive your family and self crazy!

7. Eat slowly and enjoy eat bite

8. Cook with great foods and ingredients for great meals.

Even with minor changes, you will notice that you feel better. I have always been a healthy eater but in the last year, I felt a mild stomachache after each meal and a general malaise. Initially, I attributed it to stress. With some minor food switches such as reducing dairy, reducing foods with refined white flour, choosing a healthier yogurt, and switching to almond milk, I felt better in one week. 

As my kids will attest, not everything works for us. We easily made the switch to almond milk (my son has always drunk oat milk since he is lactose intolerant) and choosing yogurt without added sugars. However, we tried cooking with gluten free flour; the muffins were like baseballs and the blueberry pancakes were as dense as a ceramic plate. So, we agreed to continue our use of white flour for baking.

The takeaway point is to be conscious of what you put in your body. Often, clients will ask, "Why do I have this pain? I didn't do anything (injury)." My response is,"It is the accumulation of a lifetime of habits and your body is screaming that it can't take it anymore."

With gratitude,

Ag

Salted & Vinegar Roasted Chickpeas

This is a great source of protein and snack. Quick, healthy and easy.

Ingredients

1 can (15 ounce) can chickpeas, drained and rinsed.

2 1/2 cups white vinegar

1 teaspoon extra virgin olive oil

1/2 teaspoon sea salt (more if needed)

Preparation

1. Place chickpeas & vinegar in medium saucepan. Add dash of sea salt. Bring to boil and cook for 30 seconds, then remove from heat. No worries if some of chickpea skins fall off. Cover the pan and let chickpeas soak in vinegar for 25-30 minutes.

2. Preheat oven to 400deg.  Line large baking sheet with parchment paper. 

3. Drain chickpeas in colander, shake off excess vinegar,but no need to dry chickpeas.

4. Transfer chickpeas to baking sheet and drizzle with oil. Massage oil into chickpeas with fingers until they are fully coated. Sprinkle with salt. 

5. Roast chickpeas for 20 minutes. Roll chickpeas around, then roast for 10-15 minutes more until golden and lightly charred.

6. Cool chickpeas for 5 minutes. The chickpeas will firm up as they cool. 

From the "The Oh She Glows Cookbook" by Angela Liddon.

Bon Appetit!