How Eating Healthy Can Give You More Energy

So we've been talking about joy, gratitude and energy this month. You may be wondering how food fits into this series. Let's find out together. 

As a reminder, we are body, mind, and spirit so in this week's post we are going to address the body's needs in order to feel joyful and full of energy and it starts with what we put in our mouths on a daily basis. 

A Bit of Quantum Physics 
You know we are all energy, right? Just look at a drop of blood under a microscope and watch all the movement. God, the universal Source, as some call it, is the source of all energy, and we are a part of God incarnated on this earth for his purposes. Yup. 

So, how does food come in to the picture?

 

Well, food grows under the sun, right? Plants, veggies, animals. We all need sunshine. Sunshine, as you know, gives us energy. Well, without getting too technical, it's called photo (light) and synthesis (to put together). Plants turn light into energy and food. So when we eat them, we absorb their energy. Animals eat plants and absorb their energy. When we go out in the sun, we absorb energy (the body makes vitamin D from the sun). Did you know that 40% of the population is deficient in Vitamin D? Low levels of vitamin D can cause depression, osteoporosis, and low immunity. Hence, low energy. 

You are What You Eat
You've heard this phrase before I'm sure, but do you realize how true it really is? What we put into our mouths has a huge impact on our energy levels and consequently our joy. How do you feel after a huge carb-laden meal like Thanksgiving? Not so great right? How about after a big fat steak dinner? Same thing, right? Lethargic. How about when you eat a nice big green salad and a piece of lean chicken or fish? Energized, light, and ready to go, right? Processed carbs and high fat meals lack nutritional value as well as energy-producing components. 

Low energy foods keep us feeling lethargic and joyless. Who wants to feel like that? Not me. I encourage you to swap out some of the low-energy foods you may be eating for more energy-laden sources. Here is a list of 11 foods that give you energy. from one of my favorite online health websites. 

The Food Connection

Eating healthy is crucial to our metabolism and to our energy levels. Don't blame it on your hormones or your age. Blame it on your diet. If we don't eat the right amounts of macros (carbs, proteins, and fats) our bodies will not function at their optimum level. We will run out of energy at 3 pm and seek out some caffeine or something sweet. We will plop on the sofa after dinner instead of going for a brisk walk. We won't have energy to exercise. You get the picture. 

Forget the whole notion of low-fat diets. Healthy fats are crucial for our brains! And our hormones. Salmon, sardines, walnuts are all full of omega 3 essential fatty acids. Notice the word "essential". That means our body cannot make them and we need to eat foods that provide them. Did you know our brains are like 60 - 70% fat? Yup. We gotta have good fats, folks and that means olive oil instead of vegetable oil, walnuts instead of peanuts, salmon instead of mahi-mahi. You get the idea. It's all about making the right dietary choices. If you want to have more energy AND more joy, start with your diet. 

Remember, friends, we are body, mind, and spirit. We have to address all three areas in order to achieve wholeness. 

For Reflection

After reading this post, what kinds of changes can you make to have more energy? What will you swap out of your diet and what will you swap in? Write and let us all know. 

I hope this post has been helpful and encouraging. If you'd like to join our holistic, growth-oriented community so you can transform your life, enter your email address in the box provided. You'll receive my weekly newsletter and a copy of my FREE eguide " 7 Steps to Finding Your Spiritual Path." 

Do check out my books on Amazon and your favorite online bookseller. 

Until next time, stay tuned, eat well, and as always,

Keep looking up!

Ariel Paz 

Simple Strategies to Start Your Day Off Right

For the past few weeks, we've been talking about how to have more joy. The foundation of having more joy is feeling good physically and emotionally. Our health should be our number 1 priority but sadly, it is often taken for granted, so today I'm sharing some tips on how to start your day off on the right foot and get you to having more joy. 

The way we start our day has much to do with how we feel at the end of the day. Many of us are rushed, ragged, and run down on a regular basis. We snap at the kids, the spouse, the dog. When we are stressed, our will power goes out the window. We splurge on ice cream, chocolate, or down a few glasses of wine or beer at night to relax and then we wonder why we wake up in the middle of the night. Seems like a vicious cycle but it doesn't have to be this way.

Personal Story 
As a single mom of two young boys, holding down a demanding career in IT, managing a house, the car, the yard, and all the issues of life, I learned that starting my day off right was more than a bowl of Special K. If I wanted to come home at night and be ready to deal with two young boys, dinner, homework, sports activities, baths, and then grad school studies, I needed to make some adjustments. So today I am sharing these simple but effective strategies with you so that you, too, can feel good when your head hits the pillow at night.

1) Start off the day with quiet and movement.
As a single working mom of two, that meant rising before the sun and the kids, donning a pair of running shoes and going for a jog around the nearby college campus. The trail around the campus was lined with trees and every so often deer would come out to meet me. In the same way a deer pants for water, I was thirsting for quiet time and this was the best way I could find it. The peace and quiet of the early morning campus was like a meditation of sorts. I could clear my mind and prepare myself mentally and physically for the day ahead. 

Solitude and movement are so important, especially in the mornings. Solitude allows us to think through problems, prepare ourselves for the events of the day, and calm our restless minds that are often over-active during the night.

Movement also gets our energy flowing. A few yoga poses, some stretches, or a slow jog, will help loosen our stiff and achy muscles and get our chi (life force) moving.

2) Fuel up with good nutrition.
It's been said breakfast is the most important meal of the day. Now proponents of time restricted eating are saying it is okay to skip breakfast. It's an individual decision. I am not hungry until a few hours after I awaken. Then it's time for a smoothie or an egg and spinach omelette, or a good hot bowl of oatmeal topped with fresh blueberries and a sprinkle of cinnamon.

The key is to eat when you actually feel hungry, not by the clock or your work schedule, which I know is hard to do. When I was working, I would keep instant oatmeal packets at my desk and some items in the fridge so I could make breakfast on my timeframe. Where there is a will, there is a way. 

Fresh fruit with oatmeal or yogurt, your favorite nut butter in a smoothie, or eggs with veggies are good ways to nourish the body and kick start our metabolism. Be sure to include a healthy dose of protein and fat or you'll be reaching for the candy jar before noon. A Starbuck's coffee, although quick and temporarily filling, is full of sugar and caffeine and is not going to give our bodies and brains the nutrition they need to function at optimal performance. 

Did you know your brain uses 20 - 25% of the calories we consume? When we use our brains for heavy thinking, it uses more. I also packed a nutritious lunch from home instead of eating out everyday. Yes, it takes a few more minutes, but your health is worth it. Coworkers used to make fun of my healthy lunches and my ever-present supply of dried fruits, prunes, and nuts on my desk. We are what we eat and when others reached for the candy jar, I reached for a nutritious snack.

3) Dress for success
How we look has an impact on how we feel about ourselves. Yes, it takes time to do the hair, shave,  and exercise, but people notice. When I glimpse in the mirror, I want to feel good about myself. When I dress nicely, and do my hair and makeup, I feel good. Sad but true, people do judge by appearances. A popular pastor recommends looking in the mirror every morning and saying "Girl, you look good today". I think that is pretty good advice. Most of us look in the mirror and see nothing but the wrinkles, the dark circles, or the thighs. As my mom would say, "Accentuate the positive and minimize the negative". None of us are perfect, not even the models in the magazines. We all get zits, wrinkles, and pick up weight from time to time. Don't let these surface things steal your self-confidence. Everyone has something they are not happy with, so go ahead and do your hair, dress to impress, and above all, wear a smile to work.

4) Set Your Intention for the day
Be intentional about your focus for the day. For example, if I am working on being patient, I will memorize a passage of scripture relating to patience. I might write it on a sticky note and stick it on my computer or my kitchen cabinet where it will remind me during the day.

Setting an intention helps keep our focus on what we want to improve on. Intentions are part of growth, both personal and spiritual. It takes time for our thought patterns and then our behaviors to change, but they will change if we persevere. Have you noticed that negative thoughts seem to bombard you first thing in the morning? We need to counteract these thoughts with positive thoughts right off the bat. I've say a scripture verse, "This is the day the Lord has made. I will rejoice and be glad in it," (Ps. 118:24) to put me in the right frame of mind for the day. We are in control of our thoughts, but we have to be aware of them first. I use scripture but you can use whatever sacred text or words that have meaning for you.

These four strategies cover all three parts of us: body, mind, and spirit. We must tend to every aspect of our being if we want to achieve healing, wholeness, health, and harmony. 

For Reflection:
What area do you struggle with most? Is it your weight, your energy level, your self-confidence? These tips are guaranteed to help. I hope you try these for yourself and I'd love to hear how things go for you. 

If you'd like to join our blog community and receive my weekly posts on health, wellness, relationships and faith and spirituality, enter your email address in the box provided.  You'll also receive my free e-book entitled "7 Steps to Finding Your Spiritual Path. 

In the meantime, check out my other offerings on Amazon, Barnes and Noble, and Apple. Pop on over to Pinterest and enjoy the collection I have curated for you. Check out my new Mediterranean cookbook on the Delicious Recipes board. And I just recently started posting on Instagram so follow me there too!

Thanks for reading, and stay tuned as we learn more on how to ignite the power within so you can take back your life and discover YOUR destiny!

Until next time, keep smiling, keep moving, and keep looking up!

Ariel Paz 

Give Yourself a Rest: 12 Signs You're Sleep Deprived

Do you survive on coffee? Wish you could pull the covers over you when the alarm goes off? Or are you one of those people who claim they don't need much sleep but then find yourself waning midday, grouchy and impatient? You could be one of the millions of Americans who is sleep-deprived. 

In the olden days, people used to go to bed when the sun did. Our bodies were in natural alignment with the earth, but not anymore. We stay up late on the computer, watching television, or playing video-games. Many down a few drinks hoping for a better night's sleep. Alcohol may make you drowsy for a short while but then when the sugar spike dips you'll be up in the middle of the night.

Author, columnist and editor of the Huffington Post, Ariana Huffington has this to say about the important relationship between sleep and success.

 https://www.ted.com/talks/arianna_huffington_how_to_succeed_get_more_sleep?language=en

I used to feel embarrassed when people asked me how many hours of sleep I needed and my answer was 9.  Not anymore. When you have multiple demands pulling at you like so many arms of an octopus,  the body needs sleep to replenish its resources and process all the activity of the day. 

Personal Story 
As a single mom, with a house, a car, two kids, a demanding career, a part-time job plus grad school, I was up at the crack of dawn so I could squeeze in my morning run. I remember constantly complaining to my physician about how tired I was and he never seemed to address the issue. Then I started going to bed an hour earlier and what a difference it made. My body needed more sleep and I bet, so does yours.

Don't ignore fatigue.

It could also be a sign of adrenal exhaustion, anemia, and a host of other things. Want to look younger? Get more sleep. Let your face and mind relax.

The rat race will always be there but if we want to enjoy our day and be fully alert and in control, ample sleep is a must. To see if you might be sleep-deprived, check out these 11 signs  from Health magazine. 

For Reflection

How often do you feel tired? Do you regularly get at least 8 hours of sleep a night? What small change can you make to help you get more  sleep? 

I hope this post has helped you think more about the importance of adequate sleep to help you have a more healthy lifestyle. Do share this post with a friend or family-member. 

If  you'd like to join our community and receive my weekly posts enter your email in the box provided. You'll also receive a copy of my free e-guide entitled "7 Steps to Finding Your Spiritual Path".

Stay tuned for more on this important topic so you can live a long, healthy, and energetic life. My goal is to provide positive and practical wisdom to help us all find healing, wholeness, health, and harmony and to help you discover YOUR DESTINY!

Until next time,

Keep looking up!

Ariel Paz

7 Strategies to Guarantee Weight Loss - Part 2

The battle of the bulge is a never-ending struggle for most of us, especially as we age and become less active. I gain 3 - 5 pounds every year in the winter time and am determined not to let it happen this year. I call it my winter pouch. 

There are a lot of factors that go into putting on excess pounds. Some are emotional. Lack of exercise. Lack of knowledge. Boredom. The list is extensive. 

The good news it is never too late to change our habits and small changes can make a huge difference as time goes on. Think of how much energy you will have, the activities you will be able to enjoy, the clothes you will be able to wear with confidence. Sounds great, doesn't it? So let's get started with more strategies I guarantee will help you lose those unwanted pounds.

Tip #4: Drink more water
This cannot be emphasized enough. Dehydration is a major cause of headaches, migraines, fatigue, dizziness and other symptoms. We often mistake hunger for thirst. So I drink a glass of water with a bit of lemon or lime juice which helps balance my PH especially at meals. The amount of water we need to consume on a daily basis varies but I think it's safe to say most of us don't drink nearly enough. An easy-to-remember rule of thumb is to drink at least 8 8 oz glasses of water daily, preferably filtered. Not only will drinking water keep you full, it will flush out those toxins and keep everything flowing nicely. Water also helps keep the skin hydrated.

Tip #5: Eat only when you're hungry

Now this may seem obvious to some, but if you're overweight, you probably don't wait for hunger pains to eat. I know because sometimes I don't. An upsetting phone call, an unresolved decision, an emotional dilemma can all make me want to head for the fridge or a snack. This is called "emotional eating". It is not real hunger pain and is a big factor in weight gain. 

Somewhere along the line we learned to use food to comfort ourselves during times of stress. Rather than eat unconsciously, try going for a walk, making a cup of tea, or try the tapping technique to process your emotions. 

As a working mom, I have had to eat "on schedule" for many years. The clock determined when I ate, not my belly. The key is to become more aware of what we are FEELING. This is where mindfulness comes in handy. Check out my posts and learn more here. I am working on becoming more conscious of my physical and emotional states when I want to reach for food. I ask myself "Are you really hungry right now?" "Is my stomach growling?" "Am I calm?" "Am I feeling crqanky or lack energy?" All of these are good indicators of true hunger. If I am not quite sure, I drink a large glass of water first and then see if I still want to eat.

Tip #6: Sit down to eat

Today's fast-paced lifestyle has many of us eating on the run, in the car, at the desk, at a fast-food joint. I know sometimes it can't be helped but eating on the run prevents us from focusing on what and how much we are eating. We don't enjoy the meal. When we slow down and focus on the taste, texture, and color of our meal, we are being mindful. This allows our brains and our bellies to recalibrate and deliver the message "I am full." We reduce the risk of overeating because we are more present and in control of our intake. As a single parent, I always made dinner-time a priority; it was important to prepare healthy meals and teach my sons good eating habits, but also to reconnect after everyone's long day.

Tip #7: Cut out snacking between meals

Once again, the "experts" have changed their minds. They used to tell us to "graze" throughout the day to "keep your metabolism going". Well, everytime we put something in our mouths, we stimulate the release of insulin and we all know that insulin makes us feel hungry. Instead of reaching for that candy bar or 3 pm. snack, go for a walk, or drink a hot cup of tea or water. Try to establish an "eating window" say from 10 am - 6 pm, and don't eat outside of that window or between meals. If you feel hungry between meals, you are probably not getting enough protein and fat to hold you so address that issue instead of snacking. 

Extra bonus tip:
One more tip to help us all maintain a healthy weight, and that is to make more meals at home. Restaurants are notorious for over-sizing portions, over-salting their food, and loading up on unnecssary fats, sugar, and additives. It's a pleasure to dine out occasionally, but healthy home cooking can't be beat. 

There are tons of healthy 30-min cookbooks out there so please don't use the excuse "I just don't have time to cook,". Order your copy of my new cookbook "Mediterranean Mom's Family Favorites: easy, ethnic, and everyday meals" your family will love. Over 150 healthy and nutritious recipes from all sorts of cuisines including keto, paleo, and gluten-free for those on special diets. Digital copy available for only $24.99. Simply use Zelle to send the payment to pattiel1108@gmail.com and I'll get it right out to you. 

In Conclusion
I have used these 7 strategies with success over the years to lose about 35 pounds and maintain a healthy weight so I know they work and they are simple to do. You can beat the battle of the bulge. You can be slim and trim, have more energy, and feel great about yourself. Start today with a few of these tips. 

What weight loss tips can you share with us? Leave a comment below or post on my Facebook page or Instagram. 

If you enjoyed this post and would like to join our community, enter your email address in the box provided. In addition to my weekly posts you'll also receive a copy of my free e-guide entitled "7 Steps to Finding Your Spiritual Path". 

In the meantime, check out my other offerings on Amazon, Barnes and Noble, and Apple. Pop on over to Pinterest and enjoy the collection I have curated for you. And I just recently started posting on Instagram so follow me there too!

Until next time, stay tuned for more positive and practical wisdom to help you ignite the power within and discover YOUR DESTINY!

And remember,  keep looking up!

Ariel Paz

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