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 

New Thought Patterns to Help You Get Healthy

Summer is right around the corner and a great time to get in shape. Do you want to lose weight? Get more regular exercise? How are you sleeping at night? These are important questions to consider on a daily basis.  Stress depletes our immune system and makes us more vulnerable to overeating, makes us more susceptible to allergies, and affects our sleep. This week I am addressing the mindset we need to have if we want to have a healthier lifestyle.

I am a firm believer in making our health number one priority because I've had some serious health issues, despite my good diet and regular exercise. Good health is the cornerstone of a long and active life. Prevention is the key to maintaining good health. As I heard recently, it's easier to take care of your health so you stay well, than to rebuild it after you get sick. Ain't that the truth?

                                   

In this series, we've talked about how to start your day and the importance of good sleep. This week I'm sharing on the mindset and perhaps get you to think about health in a different way. In future posts, I'll offer up some weight loss tips you don't want to miss. 

Prioritize Your Health 
Many of us take our health for granted. Sadly, many people in our society don't make their health a top priority. They eat and drink whatever and whenever they want. They rarely exercise. They don't get enough zzzzs. Look around you. How many of your family members or friends are overweight? Studies have shown that the habits of the people we hang out with do influence our choices. 

Plus, thanks to the American Heart Association propaganda, obesity and diabetes have become a pandemic of sorts, especially in the US. This organization is largely to blame for encouraging people to cut out fats and replace them with carbohydrates years ago. We now know sugar is enemy #1. Healthy fats are crucial, especially for our brain, which is composed mostly of fat, did ya know? 

But you can be the game changer in your family and it all starts with a positive,  goal-oriented mindset. 

Personal Story
As a teenager, I battled my weight. I wore long sweaters to cover my ample derriere. Even my high school history teacher told me to lose the weight. How embarassing. 

So, I became an aerobics instructor and learned all about the body, the bones and muscles, nutrition, calories, etc. I became a health nut at an early age because I had a goal to lose the weight and get fit and trim before I walked down the aisle which I accomplished. I still maintain healthy habits to this day - for the most part. Okay, I do get the urge to splurge on kettle corn and tortilla chips during times of peak stress, but I am human too. People at work used to laugh when they saw the prunes, dried fruit and nuts on my desk instead of the candies and glazed donuts that were on theirs. You know the saying "A minute on the lips, forever on the hips."

A day without exercise is like a day without sunshine. Speaking of sunshine, we need a good dose of it daily and be sure to take your vitamin D, folks. If you don't live in a warm climate, it is crucial to supplement. 

Think Fit over Thin

It's really a question of fat mass vs muscle mass. Muscle burns more calories than fat. Muscles give you that toned healthy look, no matter what your weight. And  maintaining muscle mass is crucial the older we get. This means weight training, folks and plenty of good protein. Weight bearing exercise like brisk walking is great for anyone and all you need is a good pair of fitness shoes. Incorporate protein in your meals and aim for at 25 - 30 grams per meal depending on your activity level. Your body can't build muscle without protein. But don't neglect complex carbs either like fruits and leafy green veggies. They supply the vitamins and some minerals like calcium and magnesium which is lacking in our soil these days. 

Think Fitness Plan instead of "Diet"
How many times have I heard friends bemoan "Oh, I have to start my diet tomorrow..." The word "diet" has gotten a bad rap, and implies deprivation so let's throw that out because no one wants to feel deprived. Let's use "fitness plan" instead. Fitness plan implies a thought-out strategy to achieve fitness, strength, and longevity. Doesn't that sound much better? It's all about mindset, folks. We have to reprogram our thinking about getting healthy and make it something we look forward to, not something we dread doing. 

Think Today Not Tomorrow 
It is never too late to change our habits and get healthy. There is no time like the present to do so. I believe in taking baby steps to make change doable. Small changes like substituting lemon water for that daily soda or coffee fix. Going for a walk at lunch or after dinner instead of sitting at your desk or watching the boob tube. Ditching sweets and snacks and choosing fruits and veggies to munch on instead. The key is to stop making excuses. You are worth it! You deserve to be healthy! You owe it to yourself and to your loved ones. 

For Reflection:

What fitness goals would you like to achieve? What small step can you take this week towards a goal? Today is a great time to take action so you can feel good in that new swimsuit and at the beach. 

I hope you are inspired by our new series. My goal is to motivate you to make the changes you desire so you can fulfill YOUR DESTINY! And do pass this on to a friend who will love you for it. 

If you enjoyed this post and would like to join our community, simply enter your email address in the box provided. You'll receive my weekly posts AND a copy of my free guide entitled "7 Steps to Finding Your Spiritual Path", and remember, communication and community is a two-way street so feel free to connect with me and others on Facebook, Twitter, and Instagram @ArielPaz08. 

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. 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 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

Feel free to use and share my content but do acknowledge me as the source. Thank you!

7 Simple Strategies to Guarantee Weight Loss - Part 1

The holidays are almost upon us and we all know what that means - parties, sweets, cold weather, and less exercise. I ask the question "Why is every holiday associated with candy?" So in today's post, I am sharing some tips to help us all not put on that extra weight this year, stay healthy, and look our best. 

Did you know more than one third of U.S. adults are obese? Our fast-paced gotta-get-more-done-now lifestyle has led to a deprioritization of mealtimes. We eat on the run, grab a coffee for breakfast, snack on a donut at break, and then take the kids to a fast-food joint for dinner because of jam-packed schedules. Or we exercise like crazy and then think we have free license to eat anything we want.

As we age, excess weight can keep us from doing things we love. It also affects the pocketbook. Did you know medical expenses for obese people are $1429 more per year than for a normal weight person? As a gal who has lost a total of 35 pounds over my lifetime, and kept it off, in this two part series, I am sharing six simple tips I use to help maintain a healthy weight. But first, here's what prompted me to write this post.

Last weekend, I was out with a new girlfriend who is about my age, perhaps a few years younger. If I had to guess, she's probably about thirty pounds or more overweight which puts her into the obese category. I parked the car in the garage and we headed to the main entrance for a night of salsa dancing. As we're walking, she says "Dinner time," and pulls something wrapped in foil out of her purse and begins to chow down. What I wanted to tell her is that this behavior is conducive to weight gain, but I kept my mouth shut. Don't let this be you.

So here we go with my first three tips to help you lose that unhealthy baggage, have more energy, and feel better about yourself.

Tip #1: Eat smaller portions

Everything these days seems to be super-sized, from burgers to televisions. Unless we want our bodies to be super-sized we need to go against the tide and realize bigger is not always better, particularly when it comes to portion sizes. A serving of meat, fish, or chicken should be about the size of our palm, which is about 4 ounces. We want to feel pleasantly full but not stuffed when we finish our meal. Instead of a dinner-size plate, start using the salad plates instead. 

Tip #2: Be more active

Physical activity is even more important as we age. Have done with the excuse about not liking to exercise. There are so many ways to exercise and have fun. One of the easiest and cheapest forms is to take a walk. Walking is a weight-bearing exercise that prevents bone loss.

Put on a pair of supportive shoes and head outside. A brisk 1 - 2 mile walk everyday will do wonders for you. At lunch time, get away from the desk, clear your head, and get some fresh air. If you want more, pick up the pace to a jog. If your joints can take it, jogging is a great cardiovascular exercise that gets the happy hormones, known as endorphins, circulating. You will burn more calories, stoke your metabolism, and strengthen your heart.

Just because we are getting older doesn't mean we have to become sedentary. Don't be a couch potato. Three of my favorite activities are walking, yoga and pilates. Nothing makes me feel better than a good workout. You can also try working out at home with light weights to keep up your bone mass. Biking and swimming are other options but remember they are not weight-bearing so you'll have to incorporate another exercise to keep from losing bone mass.

Do something to get moving every day until it becomes a habit. Not only will your body thank you but your brain will too!

Tip #3: Cut back on unhealthy fats, sugar, and salt.

As an ex-aerobics instructor, I learned about nutrition, diet, and calories. Since those days, however, the dietary guidelines have done an about face. Then it was all about low-fat this and sugar-free that. Since then, we now know more about the dangers of too many carbs and not enough good fats in our diet. Obesity and diabetes have sky-rocketted due to eating too many carbohydrates. The old thinking that fat (cholesterol) causes heart attacks is out the window.

Quick nutrition lesson here. Fats are found mostly in animal products such as meat, dairy, and cheese. They also are in oils, nuts, and seeds. To limit unhealthy saturated fats, avoid fried foods, fast-food, ice cream, pre-made packaged or frozen products, and creamy salad dressings and sauces such as ranch dressing and alfredo sauce. 

Check the labels and notice the number of saturated fat grams per serving. If you're not used to doing this, get ready for a rude awakening. Fat is not the enemy however. Healthy fats such as olive oil, avocado oil, and coconut oil are good for you. The brain is made up of 60% fat, so it needs healthy fats to do its job. Olive oil, coconut oil, sardines, salmon, all contain heart-healthy oils but eat them sparingly. Now let's talk about sugar.

Experts say sugar is our #1 enemy. Sugars come from anything that is not a protein or a fat which include vegetables, fruit, alcohol, bread, cereal, potatoes, grains, cakes, candy, donuts, etc. Sugar wears many disguises so it is important to be aware of where these simple carbohydrates lurk. 

I overheard a woman at the pool the other day comparing lettuce and watermelon. She, too, is overweight. She was talking about how much she loves watermelon. True, lettuce and watermelon are both mostly water, however, watermelon is very high in sugar, rating 72 out of 100 on the glycemic index. So if you're downing it in large quantities, remember the body still needs to produce insulin to digest fruit sugars the same as the sugar in cakes and cookies. Some other sources of sugar you might not be aware of are alcohol, dried fruit such as raisens, figs, dates, and some energy drinks. Eating too many carbohydrates can lead to diabetes and obesity. Now let's talk about salt.

The average American consumes too much salt.  Packaged and pre-made foods are loaded with salt aka sodium. Most restaurants over-salt foods. Why? Because salt, like sugar, makes you want to eat more. Ever stopped at half a bag of popcorn at the movies? Not me. Too much salt contributes to high blood pressure and our blood pressure naturally goes up as we age. It can also cause bouts of dizziness.

Instead of using salt to flavor food, I have a whole selection of herbs and spices. Fresh parsley, ginger, dill, onion, and garlic are potent anti-inflammatory seasonings and packed full of vitamins and good stuff. Salt like sugar is a habit.

Our taste buds become accustomed to sweet and salty foods, but they can be retrained. Use lemon and lime to flavor fish and meat. I like Herbes de Provence. If you are in the habit of salting your food before you taste it, stop putting the salt and pepper shaker on the dinner table. You'll get tired of getting up to get it and soon break the habit.

For Reflection
What health concern would you like to conquer? Which one of these tips will you apply this week? Do write and let me know how it goes for you. Stay tuned for part 2 next week when I'll share the next 3 practical tips to help you beat the battle of the bulge. 

If you enjoyed this post do share with a friend who might enjoy it as well. To join our community and learn more about healing, health, wholeness, and harmony, enter your email address in the box on the right. 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

All rights reserved. If you'd like to use this material, contact me at arielpaz08@gmail.com.

6 Tips for a Healthier You

Fall is a perfect time of year to detox your body.  If we want to live long, healthy, and active lives, plus have more energy, diet and nutrition should be among our top priorities. I know it can be confusing trying to decipher what's hype and what's not these days, so today I'm sharing some simple, doable, and practical tips on how to eat well and live healthier.

Fad Diets 
Every time I turn around there is some new diet or weight-loss supplement being touted. We had the South Beach diet, the Zone diet, the Atkins Diet, the Paleo diet, and then came the Keto diet. Now we have the Pegan diet which supposed is a combination of vegan and paleo. It's always something popping up in the weightloss marketing game.

True Story 
A lady at church last week was telling me about the diet she's following. She only eats between 6 and 8 pm. Is that crazy or what? It is neither healthy nor maintainable. How can your mind and body function  during the day without any fuel?  I had to restrain myself from saying something.

Then we have the ads claiming you can "Lose weight without exercising", "banish the flab without dieting", "Pop this pill and your fat will magically disappear" - all hogwash if you ask me. Let me assure you a healthy body is not rocket science. All it really takes is a genuine desire to be healthy, which means giving up our bad habits and adopting some basic but sound nutrition and exercise guidelines.

Today, I'd like to share with you a few tips I've used over the years to help me stay in shape. Pick a few or better yet, implement all of them into your daily routine. You will definitely see change within a short time frame.

1. Detox your system.
So much of the American diet is processed and packaged foods that are loaded with additives, sugar, salt, and unhealthy fats. We claim we "don't have time to cook" so we pick up or order out. Hence the popularity of Uber Eats, Door Dash etc. I am proud to say I have never used either service. We make time for what is important and eating healthy should be on the top of the list. 

Then we wonder why we have cravings, are overweight or obese, and struggle with diabetes and cancer. We have to get back to eating whole, unprocessed foods, preferably organic, if you can afford them. In other words don't buy anything in a package. Shop the produce section and avoid the bakery and chip aisles as much as possible. 

Get rid of sugars, unhealthy fats, dairy, white flour, sodas, and minimize red meat and alcohol for a while and see how much lighter and cleaner you feel. Monitor your sodium intake but it will naturally go down when you cut out processed food items. 

Twice a year is recommended to detox. Spring and fall are both optimal times to clean out our system. I find that I can eat heavier warmer meals during the cooler months, and tend to eat lighter meals like salads and veggies with grilled fish in the warmer months. My vata/pitta dosha doesn't care for salads in the winter. It loves the comfort of hot soup. For more on doshas and Ayuveda, the ancient health system, check out my Pinterest board here.

2. Give fasting a try.
If you get the okay from your doctor, try fasting every so often. The latest is to practice intermittent fasting which means going without eating anywhere between 12 and 16 hours. My eating window is from 10 am until 6 pm. No more 8 pm brownie baking or 9 pm snacks. I try to eat my big meal around 3 - 4 pm. What this does is put your body in a state of ketosis, where it burns fats for fuel instead of glucose. You will go longer between meals, eliminate carb cravings, and have more energy. Give it a try. 

Seasonally, I shoot for fasting one or two meals in a day. Fridays work for me or pick a day when you can take it easy and do not need the calories. Fasting breaks the eating/craving cycle and also clears our minds and gives the body a chance to detox itself.

3. Drink more water.
Water is great for getting things moving, improving our complexion, and for hydrating the skin and the body. Drinking water also staves off false hunger pains and prevents headaches. Use a water purifier and drink 8 - 12 eight-ounce glasses per day depending on your weight. I use tall colorful glasses to make the experience more enjoyable. I also set a reminder on my phone at regular intervals during the day. Do whatever you need to get in the habit of drinking more clean water and please, skip the plastic bottled water for the sake of the environment.

4. Eat more fresh fruits and veggies
These foods are vitamin dynamos and pack a punch when it comes to fighting disease and inflammation. Vegetables that grow above ground are also lower in calories and carbs and higher in fiber so they fill you up and help move things out of your system like excess estrogen and toxins. The more colorful your plate, the better. Protein should only be about 20% of your meal or between 4 and 6 ounces of meat. If this butternut squash and kale medley looks yummy and you'd like to order a copy of my new mediterranean cookbook, simply zelle me $24.99 to pattiel1108@gmail.com and I'll get your copy right out to you.  

5. Ditch the salt and the grease
If you have high blood pressure or cholesterol problems, make this a priority. Want to get off your meds? Try using fresh herbs instead of salt which causes high blood pressure, water retention, and bloating. Replace vegetable oil with healthy oils such as extra virgin olive oil, grapeseed oil, and extra virgin coconut oil instead. Your palate will adjust, trust me.

As you can probably tell, I am a firm believer in the philosophy "You are what you eat". Our bodies are temples so let's treat them as such, shall we?

6. Nourish your spirit.
And while I'm on the subject, I'd be remiss if I didn't talk about feeding our spiritual body as well. It, too, needs a healthy diet. What are you feeding your spirit? Are you noshing on junk food like romance novels, tv reality shows, video games or violent movies? When was the last time you visited a place of worship? Took time to meditate and pray or wrote in a journal?  Do you fill your mind with positive thoughts of faith and hope or are you still digesting the negativity from yesterday, last week, or twenty years ago? It is important to detox our spirit as well as our body.

To feed my spirit, I choose to listen to uplifting words and music, worship on a regular basis, and surround myself with positive, encouraging people. I've done away with those energy vampires who suck my energy dry with all their complaining, moaning, and negative self-defeating attitudes. I've also chosen to disassociate from those who have a low sense of self-esteem or a victim mentality because they only drag me down and stress me out. It's hard enough to keep ourselves up and it is not our job to prop up someone else's ego.

Our daily diet of foods, habits, and thoughts can make a huge difference in the quality of life and the level of joy and energy we feel. If we want to increase our personal power and discover our destiny, it starts with taking care of ourselves physically and spiritually.

I hope this post has encouraged you to make some healthy choices. Do write and share your thoughts with me. If you'd like to join our community, enter your email address in the box provided. You'll receive my weekly posts plus 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 practical and positive tips to help you ignite the power within!

Keep looking up!

Ariel Paz

Why Low Fat Eating is Doing More Harm Than Good

The battle of the bulge seems to be an ever-increasing problem in the American culture.  The latest fad diets and nutrition experts lead us down one rabbit hole after another. Today I'm sharing on a complete nutritional reversal that has taken the country by storm so you can make more informed food choices. 

Until fairly recently, the popular weight-loss approach was the low-fat diet. We began to see an explosion of items such as low-fat salad dressing, low-fat frozen entrees, low-fat cookies, low fat cheese, and diet sodas. Perhaps you have tried the low fat diet approach. Did it work for you? Did you feel hungry a lot of the time, have frequent cravings, and fill up with popcorn, chips, or binge on chocolate?

What happened is people resorted to eating carbohydrates such as bread, cereals, grains, using artificial sweeterns and drinking  diet sodas. Now we have an epidemic of obese and diabetic people on our hands. The body can only process so much sugar which is what carbohydrates break down to, and then it runs out of insulin. The result is diabetes.

Carbohydrates are fuel to give us quick energy. They also comfort us and raise our serotonin levels. The problem is SUGAR IN ANY FORM IS ADDICTING! We don't feel satiated and we develop cravings that seem uncontrollable. Besides obesity and diabetes, high carb intake also results in skin issues, migraine, and inflammation in general and we all know inflammation is the root cause of most diseases. Enter the complete about face in scientific theory, sugar is the enemy not fat. 

Two of the most popular eating plans are the Keto and Paleo diets. These diets are not new. The Paleo diet started in the 1970s with the theory that the modern diet is ill-suited to humans today and we should be eating foods our hunter-gatherer ancestors had access to, not anything packaged, processed, or harvested. 

The Keto diet started back in the 1920s as an attempt to reproduce the success of fasting as treatment for epilepsy patients. It was abandoned in favor of anti-convulsant drugs, however in recent years, it is making a huge comeback. The basic premise is to eat 70% or more of healthy fats, moderate amounts of protein and a maxiumum of 5% carbohydrates which puts the body in a state of ketosis where the body uses fat instead of carbohydrates as energy. 

What I have noticed is that by reducing the amount of carbs I eat and believe me, when you start tracking them you will be horrified, I have lost weight. I also have more energy and what's even better, my two major health conditions have improved dramatically.  I also went gluten-free which means eliminating anything made from wheat. Now I am not touted the keto diet as a long term lifestyle but it can help us get a better grip on what we are eating. 

Fat is not our enemy. Healthy, good fats such as olive oil, coconut oil, avocados and nuts are extremely beneficial. In moderation. Too much of anything is not good. Did you know the brain consists of 60% fat? That should tell us something right there. Muscles need adequate protein but not so much as it may affect calcium absorption and we could all benefit from eating more leafy, green vegetables. For more information on dietary fat, sources of good and bad fats, check out this article. 

I hope this post was informative. Do the research for yourself and decide what changes you want to make. Small changes add up to big results. It is possible to lose that weight, have more energy, and feel good about yourself. 

If you enjoyed this post and would like to join our community, enter your email address in the box provided. You'll receive my bi-weekly posts plus a copy of my free eguide entitled "7 Steps to Finding Your Spiritual Path". I appreciate comments and suggestions on topics. 

Stay tuned for more on healing, wholeness, health and harmony so you can ignite the power withing and discover YOUR destiny!

Until next time, 

Keep looking up!

Ariel Paz 

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The One Thing You Need to Achieve Your Goals

Can't seem to lose the weight? Make time to exercise? Find yourself snacking on junk food and watching television instead of doing something of value? You're not alone. Although we know these things are good for us and important in the big scheme of things, somehow we find an excuse and manage to avoid doing the very things that matter. Why is that?

It comes down to the issue of self-mastery. Self-mastery means being able to regulate one's choices, behaviors, words, thoughts, and feelings. Another word for self-mastery is self-discipline. Although the word discipline somehow has gotten a bad rap and often conjures up images of Catholic nuns smacking you with a ruler, self-discipline is critical to our moving forward in life.

We need a change of perspective on the word discipline. How about we replace the word "discipline" with the word "mastery". Self-mastery. Doesn't that have a better ring to it? Think of it as a tool in your arsenal to help you achieve your goals in life: get in shape, get your financial house in order, enjoy an exercise routine, develop a spiritual practice.

We need discipline in many areas of life: at work, at home, in public, and with ourselves. I hear people say all the time things like: "I am so undisciplined" or "I am so lazy". Stop saying things like that because our words become a self-fulfilling prophesy. I'm willing to bet you are holding down a steady job of some sort. If so, you have already developed discipline. You get up everyday to go to work. You get up, get dressed, and endure a possibly grueling commute to get to work on time. This all takes discipline. Not everybody can manage to do that. Give yourself a pat on the back. Now think about this.

If you have mastery in one area of your life, it means you have already developed the skill to some extent. Now all you need to do is to apply the skill of mastery to another area of your life. For example, I have some friends who are constantly trying to lose weight. Weight loss is no easy feat. I know because I used to be several pounds overweight myself and I still battle the bulge. They tell me they are going to start a diet, an exercise program, join Weight Watchers, etc. They ask me to hold them accountable. Then what happens? Nothing. After a few weeks, I bravely get up the courage to ask how the diet is going and then I hear something to this effect: "I just can't seem to stick to it" or "I don't have time to get to the gym", basically, an excuse.

The real reason they are not able to lose the weight is a matter of not applying the skill of discipline in this area. Weight loss is another opportunity to practice discipline. Or to put it another way, how we spend our time and energy. Motivational speaker and author, Jim Rohn, says this: "Spend most of your time on the 80% of things that matter". The problem is many people spend 80% of their time on things of little value, like Happy Hour, and only 20% of their time on what truly matters.

The same thought processes you use to get yourself to go to work everyday can be applied to any goal. How do you get yourself to work? Do you say "I'm too busy" or "I can't get up in time"? No, we make ourselves do it because we want the paycheck. In the same way, if we really and truly want to be thinner, we will make ourselves do the necessary steps. For example, a goal might be: lose 5 pounds by Easter. The action steps might be 1) walk briskly for 30 minutes 3 - 4 times a week and 2) cut back on portion sizes. These are realistic and achievable for anyone. Any goal can be broken down into simple yet doable steps, IF you're interested.

Today is the day to pick an area of your life where you want to see transformation and change. Establish a realistic and reasonable time-oriented goal and then create a short list of action items. Post this list somewhere you will see it every day. Writing down our goals and having them in front of us keeps us focused. See my post on setting SMART goals.

Now that we have discussed the practical side of discipline, let's talk about the spiritual component.

We need to have faith in ourselves that we CAN achieve our goals and dreams. I think a major reason people fail to change is that they lack the faith in themselves to accomplish their goals. Faith is the fuel that fires up our engines. Without faith, we will achieve nothing. If we say to ourselves "I'll never lose this weight" or "I'll never get out of debt" again we are setting ourselves up for failure. We must believe we have the power and the discipline to make the changes we want to see in our lives. How else are we going to live "the abundant life"?

So, what one area of your life do you want to change? Next, define 3 - 5 action steps you can take to make progress on this goal. Above all, reprogram your thinking. Start telling yourself "I can ......". One of my favorite verses says "I can do all things through Christ who strengthens me." (Phil 4:13). As a Christian, if we have faith the size of a mustard seed, we have the power within us to move mountains, not just lose those 5 pounds.

Until next time, I hope this post has inspired and motivated you to make that change. You CAN do it! Write me and let me know how it's going.

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

Stay tuned for more positive and practical wisdom to help you ignite the power within and discover YOUR destiny!

In the meantime,
Keep looking up!

Ariel Paz