The Building of Reserves


Reserve: to make arrangements so that you will be able to use or have (something, such as a room, table, or seat) at a later time - to keep (something) for a special or future use - to choose to do (something) at a later time.  "Reserve." Merriam-Webster.com. Merriam-Webster, n.d. Web. 10 Feb. 2016.
Reserve is an important word.  As you can see above, it's defined as something in which you make arrangements to have for later.  Something you want or require being tagged for later use, so when you need it, it's there.  The idea behind reserving something is to give you a security around the idea that I don't need to think or worry about the reserved item as I have already made plans to have it there waiting for me when it's needed.

Reserves can also be looked at from the perspective of having so much of something that there are no needs around that thing.  Lets take a simple example of toilet paper.  This is one item we use daily, and something we need to buy all the time.  Think about when you run out...  as we tend to do from time to time.  Think about how much head space and energy is required to remember to correct that, and if you forget to remedy it how much more energy you expel at the lack of it.  This is just a simple thing but we have all felt the impact of not having it.

Picture source: http://priceonomics.com/the-great-toilet-paper-scare-of-1973/

Now take this same scenario and instead of buying what you need for a few weeks, what would it feel like to have a years worth of toilet paper?  Compare the running out, to the idea of I don't have to think about this for a whole year.  What does having that reserve create for you?  I know for myself I was feeling like it was one thing off my list.  I can let it go and focus on more important things.  I have so much that my need of it becomes a non-issue; I have a years worth.  I may put it in my calendar to check closer to the years end, but I don't need to give it any consideration or energy for at least a year.  It's a freeing exercise.

Lets now consider what a reserve would look like in terms of love, friendship, opportunity, knowledge and finances.  These are pretty big areas.  Each of these have a high importance in our lives and many times we run these areas without reserves.  We feel drained by them because we don't have enough in reserve, they are a constant thought or work in progress.  What would it feel like to have a reserve of money?  What would it feel like to have enough that you didn't need to worry about it anymore?  For many this is an area of strain and strong feelings.

What small changes could you put in place today to build up a reserve in this one area?  Perhaps you could look at your finances and really know where your money is going?  Become completely aware of how much you spend on certain areas of your life.  Just get curious about why there isn't a reserve here currently.  Is it that you spend a lot on coffee, tea, going out (guilty, guilty, guilty) and if so can you put in one small rule to start going every other day and the money you would have spent on those items will now go in a jar or an account and become your reserve?  Is it that you have hit the ceiling of what you can earn and can't squeeze anymore from it?  Could you maybe look at some cost-effective online courses (i.e. Udemy, Coursera) to better your skills to give you more reserve in areas of knowledge and opportunity so that you have more choice about your employment and salary?

The idea is you create an awareness around important areas in your life and find small measurable ways to create more surplus (reserves) in those areas.  It starts with awareness, pausing to understand where you are and getting curious about how you'd like to proceed.  You'll know instinctively where you are running a deficit.  Just listen to your thoughts and feel your body when you think of the areas I listed above.  Change won't come in one big swoop; it comes in the form of small steps, moving forward.  Create reserves and, in turn, ease the drain of energy you feel in your daily lives.


Discovery of Self and the Awareness Within


Prior to 2016 ringing in, at a coffee night with a few friends, I said that my focus for the new year was going to be 'me' work. 

I try not to succumb to the story I say to myself at this point in my life, which spews off in some fashion as:

How the hell can you go through almost 40 years of your life and not be able to answer the simple question of, "What do you like to do?"
Well frankly I couldn't.  I have spent the majority of my life helping those around me.  My parents, brothers, friends and in later years my children and husband.  These are people I love dearly and I derive great satisfaction in making their life better, wherever I can.  I have done a lot of volunteer work as well; who better to help than those who are in need?  I say this not to toot my own horn, but more to say, I didn't factor in much.  That was of my own choosing.  Not that I wanted to deprive myself, more so I just felt like I was happy when others were too.

I have since had a shift in my thinking.  I am soon to finish my training as a Life Coach who specializes in ADHD and in doing so we needed to go through the process of Personal Transformation.  I've mentioned it before but it truly has been a transformative process.

I have learned some important things about myself.  These things I've learned are derived from my own life experiences, which is so powerful, because it is my own evidence.  I don't have to try and believe it, this new perspective, because to deny it is to deny my own life experience.

This change has also allowed me to see what I am tolerating in my life which drains my energy.  I have an awareness  about my lack of boundaries in some areas of my life and the rigid boundaries I have in place in others.

And so in the midst of this shift I ask myself again, "What is it I like to do, independent from my family, friends or 'shoulds'?  I decided to dedicate 2016 to my journey in exploring that question.  So many times those of us inclined to nurture and support forget about the person doing the nurturing and supporting, ourselves.

I will say that thus far this has been a HUMBLING experience.  I feel pretty vulnerable trying the new things I decided to start with.  I am a perfectionist, there is no room for that in the learning of piano for the first time.  I have high expectations of myself, there is no room for that while throwing clay on a spinning wheel.  I am hard on myself, there is no room for that on the journey of self-discovery.



While I am learning the answer to my question I also see that I need to hold a space of compassion for myself as I do for others.  I need to have patience for my own 'failures' as I learn something new, as I would for my children when they learn something new.

Most of all I feel that learning how to pause  and sit in my old stories, while not taking them on as the truth, will be my biggest work.  Being aware and creating a new story from the old.


What have you forgotten?


In my previous post I was talking about the idea of transformation.  The evolution of self.

What does an ADHD & Nutrition Coach care about a persons internal messaging system?  What does any of this have to do with the other?  Lets explore that a minute...

I want you today, to take notice of your thoughts.  When you are trying something new or perhaps don't do something as well as you hoped, I want you to listen to the inner dialog you have with yourself around that.

What are you feeding yourself?  Are the messages negative?  Do they call you stupid or do they say things like, "There you go again, delving into something you had no business trying...".  Maybe you feel a great deal of fear in trying something new?  Perhaps the inner story is one of doubt and feeling incapable to even try.

Many times we allow these inner stories to play and re-play without any acknowledgement of them being there in the first place.  They are so comfortable.  These stories come from our past, fed to us by the environment around us.  If we have a big event in our lives it leaves its imprint on us in a very lasting way.

Part of my work with clients is to figure out what they've forgotten about themselves.  Too many times the ghosts of the past get in the way of all the good we've done on this planet.  It gets in the way of all the shiny nuggets you are entitled to remember about ourselves.

There is no greater agony than bearing an untold story inside you. ~ Maya Angelou


The reason we sit and explore your amazing history is to show you what you already have in you, that which you may have forgotten.  It is your proof.  I help keep the waters clear so you can see yourself perfectly.

What would happen to one of my clients, wanting to make change in terms of diet or life functions, armed with the understanding of WHO they truly are?

In a word, EMPOWERMENT.


Transformation - To Go Beyond Your Current Form



Our whole spiritual transformation brings us to the point where we realize that in our own being, we are enough. ~ Ram Dass

I've come to realize that when a client comes to see me they are in the midst of personal transformation.  It's a pretty big step, and one that rarely gets the acknowledgement it deserves.  Anytime someone is seeking answers, challenging their existence as it is now, they are on the road of change.

Change is uncomfortable.  It itches and chafes, makes us feel things we'd really rather not and most greatly we feel the fear of "not knowing".  When we start the questioning and observing of what we currently believe it can leave us a little shaken.  THAT IS NORMAL.  To admit that we feel inferior, undeserving, unworthy, unable or without value, are things we'd rather allow cycle around in our minds, as it's familiar. 

Fear, to a great extent, is born of the stories we tell ourselves. ~ Cheryl Strayed


This, I think, is why Nutrition Coaching is not about the food, wholeheartedly.  It's not about the measurement of calories, entirely.  It's not about what diet to subscribe to or what pill to choke down.  It is my absolute belief that to make any lasting changes, it starts with the acknowledgement of the stories we believe to be true.  We aren't always conscious of them.  They are so familiar we don't hear them whisper in our ears and shape our habits and decision making.  We don't always see the sabotaging they do to our efforts and our growth.

Coaches are there to help you see, expose you to new possibilities about yourself, and most excitingly of all... help you uncover the abilities and virtues you already have.  That greatness which has been trapped under a lot of debris, waiting to be freed.  This has very little to do with Nutrition.  It is about Personal Transformation and the understanding that you are deserving of that.

Anyone can make better choices, once they uncover the factual stories of WHO they are on this planet.



To the over worked adult... give yourself permission to STOP and read this.

To all the working, exhausted, trying to do 100% of all things people out there, please take this minute and read.

There will likely never be another time when you are so busy as you are right now.  You are potentially juggling a job or a business you own, children, home demands, money challenges and the stress of making it all happen. 


The reality is something has to give and I know many people unknowingly make their nutrition and exercise the sacrificial lamb. By that I mean, these are the areas in our lives we let go by the wayside because other things are deemed more important.  I'm not going to sit here and suggest that our life's work, whether that is raising our children, starting a business or advancing our career is unimportant and shouldn't have a priority. 

The question becomes though:

Can you contribute to your life in all it's forms when you are sick and exhausted?


What stories are you telling yourself that hold you back?
  1. I'm too tired
  2. There isn't enough time in the day
  3. I have way too much to do
  4. My kids come first
  5. I work too much overtime
This list is not exhaustive but it hits on some key areas of challenge, that are not made up, but are very real in all our lives.  How do we include ourselves in this list of challenge to ensure our health and wellness?

When looking at ways to change the story you may have to alter your expectations of yourself. Perhaps rather than thinking working out needs to be at a gym lifting iron, just get out for a 20 minute walk each day.  Or maybe join a Zumba class and enjoy the laughter and music for an hour a week.  You don't need to train like an Olympic athlete.  Find something - anything - you can do at home like exercise band workouts or fun movement based video games to connect and enjoy with your family.


 Give yourself the GIFT of movement to ensure you can manage the obligations of your daily life.  Movement is a stress reliever and can be as good as many antidepressants available on the market today!


Another dropped area is Nutrition.  Put your meal and snack times in your CALENDAR!  If you are like me and get so hyper-focused that you forget to eat, PLAN FOR IT!  Pack snacks daily so you have a constant supply of foods picked for you, by you.  I will tell you right now you can't operate a business or create a life of abundance without making your health and wellness a priority.

Lousy Nutrition = Lousy Performance

Osteoporosis: Popping calcium pills won't do it folks!

Osteoporosis, or the the thinning of the bones, is a disease that will affect approximately 14 million people by 2020 if additional efforts are not made to stem this disease. Are you aware that it may be largely prevented with lifestyle considerations and treatment when appropriate? (241). http://www.iofbonehealth.org/facts-statistics

 14 million people by 2020 will have Osteoporosis if we don't change our lifestyle. 


The reality is that women are the populous most at risk here, and for a number of reasons.
  • Many women binge diet, losing weight too fast and lose the body fat required for bone health.
  • Our diets lack the proper nutrients required to build bones; the foods consumed are low in calcium.
  • Strong muscles build strong bones; women are less likely to lift weights and partake in other muscle building activities that create a strong skeletal system.
Bones need more than just calcium.  Many doctors will prescribe a high dose calcium pill and call it a day.  Unfortunately much of that calcium is wasted and excreted out in our urine.  Many of us consume too many of the the calcium depleting foods, giving little focus to the building ones.

So what are we doing now that can contribute to a diagnosis of Osteoporosis?

  • The calcium we consume is not a natural source.  It is shown that minerals, vitamins and other phytonutrients are best used by the body when derived from their natural source, not a pill.
  • We are deficient in supporting minerals: magnesium, zinc, manganese, copper and boron.  When we have an imbalance our bones weaken.  All of these are required for bone building.
  • Vitamin D is low.  Dr. Sears states in his Prime Time Health book that Prime Timers (30+) need 2000 IU daily.  Ensure it is Vitamin D3, not the other forms found.  Also consider an dropper style, oil base versus pill form to ensure absorption.
  • Too much animal protein.  Our body is always trying to keep a balance in terms of pH.  When we are too acidic from having eaten meat our body will draw on the calcium bank (AKA our bones) to balance it out.
  • Too much phosphorus.  Phosphorus is needed to build strong bones, in partnership with calcium.  The Standard American Diet has too much phosphorus present though.  Meat, processed foods and Pop/Soda are high in phosphorus, calcium will be depleted to balance it out.
  • Too much salt.  The salt seeks out calcium and both are excreted in urine.
  • Too much sugar.  This food item compels the body to excrete magnesium and calcium into the urine.
  • Too much medicine. Excess use of antacids can increase calcium loss.
  • Weak digestion.  The absorption of calcium is difficult as we age due to low stomach acid.
As Dr. Sears says, "There is more to Osteoporosis than simply downing more calcium". (Dr. Sears, Prime Time Health, page 145).


Dr. Sears, Prime Time Health, Page 148
Bone Builder Bone Breaker
Vitamin D Phosphorus
Calcium Animal Protein
Magnesium Sodium
Seafood Carbonated Beverages
Omega 3's Sweetened Beverages
Vitamin C Caffeine
Vitamin B Some Medications
Vitamin K Stress (Too much)
Folic Acid Sunlight (Too little)
Zinc Sitting (Too much)
Sun Light
Weight Bearing Exercises

What CAN you do to improve your bone health?

 There are many things you can start TODAY that will better your bone health!

  • Be good to your gut. Follow the Rule of 2's: Eat twice as often, eat half as much, and chew twice as long.  The better you chew and emulsify your food, the better it is for digestion and the easier it is for calcium and other minerals to be absorbed.
  • Feed your bones! The list below has a few options of how you can include calcium rich foods in your diet.  As we learned above we absorb and use calcium better when in it's natural form.  Not to mention many of the other minerals are found in these foods too!



Dr. Sears, Prime Time Health, Page 149
Food Calcium (Milligrams)
Yogurt, nonfat, 1 cup 450

Sardines, 3 ounces
370
Parmesan Cheese, 1 ounce 336
Orange Juice, calcium-fortified, 1 cup 300
Tofu, 3 ounces 190
Salmon, 3 ounces canned 180
Collard Greens, 1/2 cup 180
Rhubarb, 1/2 cup 174
Spinach, 1/2 cup 136
Cereal, calcium fortified, 1/2 cup 100 - 200

  • Guidelines for Supplements: If your health practitioner is still requesting you take a supplement bear in mind these things:
    • Take in smaller doses more frequently ie: 500mg tablet twice daily
    • Calcium Citrate is usually preferred as it is better absorbed by the intestines, bypassing the stomach acid issue for some Prime Timers.
  • MOVE!!  The weaker muscular system the weaker the skeletal system.  You need to do weight bearing and muscle stretching exercises.  This triggers the body to reinforce bones which makes them stronger.

I will be supplementing this article with exercises that will help keep Osteoporosis off your radar!  Stay tuned!







Sources:
Dr. Sears, Prime Time Health, 2010.


http://www.iofbonehealth.org/facts-statistics

Are You At Risk For a Shorter Prime Time?

First, let's define what Prime Time means.  Prime Time is defined by Dr. Sears as "the second half of your life".  As he puts it, "it's a time when the 'want to dos' start replacing the 'must dos'".

Now does Prime Time just focus on the people who are retired or close to retirement?

Prime Time health is for all adults who want to enjoy the later years of their lives.


So what exactly is this all about?  Well, like anyone wanting to have a great retirement life we (hopefully) save for our financial future.  You may be looking years down the road or perhaps retirement is close at hand, but either way you make the effort to ensure you will have enough to live on once your time in the working world is done.

So the question I ask you, and one that Dr. Sears routinely asks his patients is:

How many of you have setup your Health Retirement Savings Plan?


This plan is the one where you have taken your health into account and plan on enjoying all the years of planning and saving you did in your working life.   

Think about it...   The more you put into your "Health Retirement Savings Plan", the more time you compound to enjoy the monetary savings you so diligently save(d) for.  When you start taking your health on as a hobby you start to build up your health account.

When planning for your Prime Time you want to focus on  
Dr. Sear's Fabulous Four!
  1. Save enough money.
  2. Save enough time.
  3. Nurture your relationships.
  4. Maintain your health.

This can seem like a daunting task, can't it?  There are many reasons why you may be finding the task overwhelming:
  1. It maybe that you are feeling overwhelmed and not sure where to start.  
  2. Perhaps you or your significant other is resistant to change as they like the way things are now.  
  3. Maybe you think that you can't afford the time or money you perceive this change in lifestyle would need.
  4. Or you feel that you are feeling fine at the moment and you'll get to it when you feel there is a problem to address.

Well I am here to tell you that your health and the changes you can make are possible.  You can clear the confusion and make changes, you can take small steps to better your health, you can continue shopping where you do with little change to your grocery bill, and you can make changes to your habits so that you don't experience problems later.

These changes will result in a few things:
  1. Clearer Thinking
  2. Healthier Gums & Teeth
  3. Better Breathing
  4. Leaner Body
  5. Good Gut Feelings
  6. Healthier Skin
  7. More Energy
  8. More Confidence (physically and mentally)
And best of all... A long retirement life, filled with health and doing the things you dream of doing without physical limitations.

The vital ingredient of your Prime Time plan is your health.  What are you investing in your Health Retirement Savings Plan?




For more information on the Prime Time workshop contact me and we can get started investing in your Health Retirement Savings Plan.

Sources:
Book: Dr. William Sears, MD., Prime-Time Heath
Image: http://www.baannithan.com/high-deductible-health-plan-2015-limits/