Mindful Eating to Fuel Your Body, Mind and Spirit- Part 1

Fall has arrived in the beautiful Shuswap, and chilly weather has most of us craving heavy and filling foods like creamy pasta casserole, warm cinnamon buns, pumpkin spice lattes and rich beef stews. Many dieters have an especially difficult time sticking to their eating plans this time of year, and let's face it, who doesn't love to indulge in thanksgiving leftovers, Halloween treats and Christmas baking? Well fear not, the mindful eating practice covered in this article will not ask you to forgo eating any of your cold weather favorites. In fact, when it comes to eating for weight Ioss (without other health complications) I say down with restrictive diets all together! 

So what is this healthy eating without dieting you ask? 

This is an ancient technique that has very practical implications today. This ritual encourages you to say yes to food according to your body's needs. Mindful eating is eating with intention and attention. 

Eating with the intention of nourishing your body

Eating with the attentionnecessary for noticing and enjoying your food and its effects on your body. 

Sounds easy right? Not so fast..... Mindful eating is easy once you've trained yourself to have self awareness, and it may take some time to develop consciousness around what you eat. Once you develop this skill, you can say good bye to crash diets, guilt and obesity. 

In today's world, we eat for a multitude of reasons, most of which have nothing to do with intention of nourishment or attention to effects on our bodies.  We eat to curb stress, because we're lonely, because we're nutrient deficient and addicted to carbs and fat. Eating is often mindless consuming and guilt inducing. 

How do you start the journey to eating mindfully? By understanding your food triggers and then creating space between the trigger and your reaction to it. This practice develops your response-ability, or your ability to respond thoughtfully to your food trigger. Before eating, ask yourself these questions:

Am I hungry?

How do I feel?

Why do I eat?

When do I want to eat?

What do I eat?

How do I eat?

How much do I eat?

Where do I invest my consumed energy?

These questions will help you to determine your food habits and patterns, which is the first step on your mindful eating journey. Stay tuned for my December article, where we'll discuss more mindful eating strategies and I'll teach you a hands on exercise to help your mindful eating journey. 

Jennifer Szabo

Transformational Wellness Coach

Zumba Fitness/ yoga Instructor

Facebook: Zumba,yoga & wellness with Jenn

Gmail: szabocoaching@gmail.com

 

Empower Yourself to Change Your Life Now

Feeling stuck or sorry for yourself in any aspect of your life? Does the phrase why is this happening to me sound like the script you are playing in your head? If you are surfing the wave of victim mentality, and feel trapped in a predicament, this is a sure fire way to help you gain control of your board on the wake. The following questions are similar to the questions most of us ask when we have experienced something undesirable:

Why did I loose my job?

Why doesn't my relationship fulfill me?

Why have I gained 20 pounds?

Why are my finances in disarray?

While these questions are valid, they all have something in common; they are passive, and keeping you stuck in victim mentality. In victim mentality you blame and stay small. 

In order to create positive changes in your career, love life, health or finances, you must allow yourself to take charge of your life, own your part in the situation and ask empowering questions to move you forward. Allow me to throw you a paddle on the rocky sea of life here, and let you in on a very simple and effective life coaching technique that, when applied to your life will be a full on game changer. The strategy is to simply replace your whys with whats and hows. Let's revisit our why questions that keep us stuck, and change them to empowering how and what sentences as an example. 

Replace why did I loose my job with: what can I do today to find employment OR how can I use this loss as an opportunity for growth?

Replace why doesn't my relationship fulfill me with: what can I do today to reconnect with my partner OR what would it take for me to feel fulfilled in my relationship?

Replace why have I gained 20 pounds with: how did my lifestyle choices contribute to weight gain, and what can I do to loose the weight?

Replace why are my finances in disarray with: what steps can I take to gain control of my financial situation?

As you can see, by replacing why questions, you automatically assume responsibility for creating change, and you are thrown into action mode. You have taken your complaints to the next phase of problem solving. You have given yourself the power to get unstuck. Go ahead and give this technique a try today. Apply how and what questions to any dilemma you are having, and watch how the situation and your energy shifts. Free yourself from the stagnant, pesky whys and free yourself to create a life you love. 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor

On Jun 22, 2015, at 7:36 PM, Kicker <kicker@kicker.ca> wrote:

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Please send your articles for the July Kicker asap.  We have space reserved for you.

 

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How Cleaning Out My Closet Cleared My Mind

I've always been a fan of efficiency, and finding ways to be happier and healthier is my life mission. Which is why I'm so excited to share my latest unexpected wellness hack that has truly transformed my life. I'm hoping that you too will experience profound change by incorporating this minimalist approach to your physical and mental well being. 

Have you ever noticed certain influential people wearing the same or similar outfit every time you see them? (Think Barack Obama, the late Steve Jobs or Mark Zukerberg) These high power people don their "uniforms" intentionally to conserve their creative energy for the tasks in their day that are more important than choosing an outfit. When I discovered this efficient trick, I thought "I could be on board with any idea that could provide me with more energy to do more important stuff as a busy mom and entrepreneur" so I dug a little deeper and discovered that a minimalist movement is happening all over the world, whereby people are building capsule wardrobes. A capsule wardrobe is simply a small wardrobe (usually between 20-40 pieces per season including shoes and jackets) where each piece can be worn interchangeably with every other piece. For the record, the idea of reducing my wardrobe to 40 pieces terrified me, but I know from experience that the things that scare me are usually the things worth doing. Creating a capsule encourages you to define your personal style, understand cuts and colours that work for you and best of all, it helps you remove the clutter in your closet that no longer serves you (and subsequently some of the clutter in your head) The general guidelines for creating your capsule are to try on every item in your closet and ask yourself three questions:

1. Does this fit? Is the colour flattering? Is the cut right for my body?

2. Is this piece right for my lifestyle and the season?

3. Does this piece excite me? Do I feel happy when I wear it?

You should be able to answer a definitive yes to all three questions when you keep an article of clothing in your closet. 

During my research I found that the capsule wardrobe enthusiasts promised more time, less stress, greater self understanding and more creativity throughout the day. Did this sound good to me? Heck yes it did! So I spent 4 days intentionally creating my 40 piece spring wardrobe. Let me tell you, this was not an easy task for me; I've been a clothing hoarder of sorts since I can remember. With total apprehension, I chose to delete the expensive purse I've been holding onto for 4 years unused, and I removed my "just in case I need a conservative dress for someone's child's baptism" frock. I subtracted so many items that didn't fit me or my lifestyle that I ended up with 2 overflowing garbage bags full of stuff. 

Were the enthusiasts right about the feeling of freedom I would have when I cut the clutter? Oh yes, and then some. While every persons journey is different, I personally feel completely liberated. I have received more compliments on my appearance than ever before. I feel calm and in control when I'm in my walk in closet. It takes me literally 60 seconds to choose a fabulous outfit. I am always excited by the clothing I'm wearing. I have more time. I feel like my life as a whole is more simple. When deciding to embark on this journey, I had no idea that something so seemingly superficial would have such a positive impact on my life. I feel like more as a person by having less in my drawers, which is definitely a great trade off for a bit of fear and apprehension. 

For more info on capsule wardrobe planning, visit: www.project333.com. 

Happy decluttering! 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor

Lacking Something in Your Life? Here's an Abundance Experiment to Try

I'm the type of person who likes scientifically backed ideas, and I have a hard time embracing concepts without sound supporting evidence. I also note however, that science is never absolute. Science is constantly changing based on new studies, and it is fluid by it's very nature. For example, in a recent study, a team of cardiologists reviewed the most prestigious scientific journals from 20 years ago to review the relevance of the material according to the current understanding of heart health. These doctors found that only 50% of the information published was relevant according to today's accepted knowledge. 

You might be asking yourself at this point how science and cardiology have anything to do with personal abundance, and I have to admit, for the purpose of this article they don't. I'm merely pointing out the fact that sometimes the ideas we accept as truth can be revised, and we can experiment with new ideas and theories to find ways of being that work for us. 

The idea I'm proposing may be counter intuitive to everything you believe, and I can understand as I once was of the opinion that the more you clung to your assets, the more you would accumulate. I have changed this attitude through self reflection and studying Buddhist philosophy and metaphysics. After my learning and applying the principles, I have personally found that the more I give away, the more I receive. Now I know the argument here is: My aunt Martha didn't give away a cent in her life, and she died a wealthy woman! And I get it. The trick here is, you don't have to give away money. In order to receive abundance, you need to give abundance. Think of Newtons law; every action has an equal and opposite reaction. Or you could think in terms of karma; what goes around, comes back around. According to expanding knowledge of the way energy works, everything is an exchange of energy, and your energetic vibration attracts the same energy back. If you play the lottery, and gamble your time and money in hopes of receiving something in return, why not take a chance and give something away freely on the off chance of receiving something great? I know that we shouldn't give with an expectation of receiving, but for this experiment, we all get a hall pass. 

There is a social movement happening, whereby thousands of people have accepted and acted on a challenge, which has been spawned by the book 29 Gifts: How a Month of Giving Can Change Your Life. 

I am proposing a similar challenge to you: intentionally give something away for 29 days. What you give away is up to you, but the intention must be set every day to give something of value to someone. Some giveaway examples could be: laughs, teaching a skill, donating to charity, a back rub, coffee to the person behind you at the drive through etc. Once you start giving abundantly, notice what you are receiving. Whether you are reading this article and thinking it's awesome, or thinking it's ridiculous, there's only one way to know for sure..... Go ahead and give the 29 day challenge a try, the worst thing that will happen is finding pure joy in the act of giving. 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor

Doctors Called Him a Medical Miracle. Here's How Mark Auger Beat Terminal Cancer.

When I heard the news that my high school friend Mark Auger beat inoperable terminal cancer at age 32, I had to find out how. I interviewed Mark, and discovered that he was given a prognosis of 0% chance of ever being cancer free. Mark wasn't ready to give up though and alongside his traditional treatment (which was estimated to be under 40% effective, if at all) there were 4 other key complimentary components that he believes led him to total mind, body and spirit wellness. 

1. Making the decision to beat cancer, and working intentionally every day to maintain unwavering positivity. "I asked the universe for a miracle, and I believed I would receive one." Mark took an intense inward journey to find mental calmness and peace. "Intention is such a powerful thing. I created an intention of healing, love and hope," Mark professes. "Of course I had down days, and that's when my family would step in and hold the hope for me; they believed in my miracle."  During this challenging time, Mark relied on the powerful mantra: "You can't control the waves, but you can learn to surf."

2. Changing his diet. Mark transitioned to a raw, vegan, nutrient dense diet. "It's amazing how much energy you have when you are taking care of your body."  Mark's new eating plan was full of cancer healing antioxidants and alkaline foods. 

3. Working with healers. Healers showed up in Marks life, and with perfect serendipity they helped him on his journey. "I decided to make choices based in love rather than fear" It was scary to walk through some of these doors, but I let love lead the way." With the help of these amazing wellness mentors, Mark began exercising daily, meditating, incorporating Buddhist philosophy, creating positive affirmations, and receiving energy work daily. 

4. Support  from family and close friends. "I really believe the support from my family pulled me through cancer. They never saw another option besides healing, which helped me stay focused and strong."

Mark has been cancer free for four years, which has been called a medical miracle by his physician. These days Mark has been keeping up his active and healthy lifestyle, and he is giving back to his community through organizing wellness fairs. The proceeds of these events fund a non profit organization that Mark founded for at risk youth and children in need. "I realized through this process that life is about giving back, I want to help others and help them create positive change in their lives." 

To learn more about Mark Auger, Transformational Wellness Coach, and how he's helping his community, visit: www.inspiringconsciousbeginnings.ca

How to Become What You've Always Dreamed

We've all heard the term "fake it til you make it", and I can't count the times I've said it during motivational group coaching sessions. I've said it to clients who obtained new jobs when they were having pre first day on the job jitters, and I've said it to Zumba newbies who were nervous about attending their first class. I've often said this mantra to myself before new challenges, and it has been a comforting sentiment in times of fear. 

There is however an element of inauthenticity to this statement, as it implies faking or acting like you know what you're doing when you don't. Also, in my humble opinion, you've already made it if you've mustered the courage to try something new, scary and thrilling. 

So, during my coaching session this week where I was the client (yes, even professional life coaches hire life coaches when they are in transition or looking to achieve new and exciting goals. Think of the Einstein quote: no problem can be solved from the same level of consciousness that created it. Therefore my business/ life coach is my personal brilliant brainstorming strategist, who offers fresh perspective to my habitual ways of thinking and doing things) My coach helped me to reframe the old "fake it til you make it" into a phrase that feels much more true to who I am. The new statement is: As I do, I become. Isn't that a great sentence! You too can put this into practice. So you want to become an artist? Begin painting and you are becoming. Want to be a writer? Then write, and you are a writer. So you would like to be a dancer? Find an online tutorial and know that you are becoming a dancer with every fumbled step taken. The concept is so simple, and yet we get fixated on the end result, feel overwhelmed and we don't get started on the becoming that will make our heart soar. 

There are so many resources online that can teach us how to become anything that we desire, if only we took that first step in becoming. Forget the destination and start living for the becoming, that's the place where the excitement magic and joy reside. 

Ask This Question to Squash Winter Blues

Life coaching is all about asking strategic questions that empower the client to create positive changes in their lives. While some questions are fairly standard problem solvers, others can have a very profound impact on our consciousness. One of my favorite questions can be helpful this time of year when combating seasonal sadness in the sunless Shuswap. Through the winter, due to a lack of light, our bodies produce less serotonin which is a chemical that helps us to feel good, and elevates our mood. Less serotonin can lead to moodiness, sadness, loss of energy, depression etc. for anyone who suffers from a mild case of the winter blues, this question is a great pick me up. This question prompts us to make choices from our highest self. This question helps to immediately shed the petty behavior of the ego. This question is a motivator. This question brings us from victim mentality to a place of power. This question is so effective, and yet so simple. This question is:

What would I do if I were absolutely awesome?

What would you do? 

When you decide what awesome looks like to you, and you shift into your awesomeness you will modify your behavior in positive ways, and one awesome act will prompt the energy, courage and gumption for other positive actions. 

If you can incorporate this one question into every dreary winter day, and follow through with a fabulous behavior, believe me, the results will be big. Your level of life satisfaction and mental happiness will remain high through the gray, cold days to come. What are you waiting for? What would you do right now if you were absolutely awesome? Now go do it, be awesome, the choice is yours. 

Jennifer Szabo

Transformational Wellness Coach

Licensed Zumba Fitness Instructor

Yoga instructor