Recipe: Green Apple Dressing

This salad dressing is truly refreshing! The tangy sweetness of the apple is complemented nicely by the zip of the ginger and contrasted by the garlic. It's really nice on a leafy green salad with some avocado, pear, and walnut. I adapted this recipe from one of my favourite whole food recipe blogs, Whole Life Nutrition Kitchen. Full of antioxidants and essential heart friendly fats, it also has the benefit of giving a boost to your immune system with the antibacterial, antiviral, antifungal properties of the garlic. Ginger is excellent for digestion. And a unique aspect to this dressing is that it actually provides FIBRE. Most salad dressing is virtually 100% fat, but this dressing contains the fibre of the apple, which is excellent for immune, digestive, cardiovascular, and colon health!

That being said, I want to prepare you - because it uses the full apple, the consistency is less smooth and creamy than you're used to in a salad dressing. I made it with my hand-held blender, but you may find it comes out more dressing like if you whip it up in a food processor or blender. Either way the flavour pops and livens up your usual salad.

Recipe:
1 green apple
1/3 cup extra virgin olive oil
1/2 cup filtered water
3 tbsp apple cider vinegar
3-4 cloves garlic
1-2 inches fresh ginger, peeled
Herbamare, or sea salt, to taste

Just blend it all up and enjoy!

Gym Machines Missing the Mark

by Ivy Lim, personal trainer, and founder of iPower Fitness

As a personal trainer I’ve gone from working in the big-box gyms with all the high-tech equipment, to in-home private clients, to outdoor in-the-park bootcamps and to small group training. I’ve used a multitude of ways to exercise and move the body.

In the gyms I’ve witnessed people consistently using the machines improperly. This results in ineffective exercise (thus wasting workout time) or worse yet, subjecting yourself to injury.

Now that I have a fitness studio, and after years of assessing people, I am still to this day amazed at how many clients I see that are “gym members” and still cannot perform a proper squat or lunge, pushup or back row – using “free weights” and “free body”.

Using machines is great for specific body strengthening and they are easy to use. However, even though they provide a lot of support (making them less risky than free body exercise), there still is a chance of injury if you don’t maintain good form and technique. On the flip side, they don't truly work your body the way it's designed.

Your body is designed and made for “primal” movements; "primal" meaning "this is what was required before the dawn of machinery in order to move and maintain life" (ie hunting, gathering, building shelter).

Primal movements are:

- squat
- lunge
- to push
- to pull
- to reach up and down
- and to flex at the hip

The chest press machine is designed to work your pectoralis majoris. This is a large muscle group in your upper body. It’s a “pushing” motion, but we use this machine sitting down. When in our real lives do we actually “push” anything while we are sitting down? Normally when we need to push anything we are in a standing position.

Another example is the standing leg press machine. We’re squatting down and it's great because we get back support. But again, when in real life do we actually squat with our back against anything?

Your body is an assemblage of parts that together perform a particular function. Free weights enable you to use your body “freely” and as a system working as one with each other. You may be asking yourself “what’s in it for me?” Well, when you use your entire body as a functional unit, you can actually create a “tougher workout” for yourself, which means you can have a higher calorie burn, while firing up a slew of muscle groups in just one exercise.

We’ll compare the pushup versus chest press machine.

The push up engages your entire body. The abdomen and core area, your legs are fired up, as well as your chest and arms. Let’s not forget about our wrists getting strengthened, our back and even our ankles. Whereas with the chest press machine, you're sitting back, so your back muscles aren’t as engaged, your core definitely not as much and of course your lower body is not being used at all.

All this being said, if you are beginner, it’s safer and easier to use a machine. But if you are new to exercise (or new to free body exercise) then I highly recommend you invest some time in learning the primal movements using your free body. It will give you the confidence to try new exercise programs, whether it’s a DVD or a bootcamp, or simply getting equipment for home. These fundamental free body exercises are that you should perfect are the:

- squat
- lunge
- pushup
- back row

If you need to, ask someone or get a professional trainer, it will be well worth the time, money and effort. This is knowledge and education for yourself and for your health. Learning the fundamental movements opens you up to a greater range of exercises, adds new life to your exercise program, enhances everyday functions and overall provides total body strength and mobility.

Ivy Lim from iPower Fitness is the owner of a boutique fitness studio exclusively for women in Brampton, Ontario. The iPower Fitness method of training entails a fusion of core strengthening, traditional weight training and bootcamp exercises, yoga and pilates strength moves, as well as athletic style training. Ivy developed this style of training because it is fun, dynamic, effective, and INTENSE. And... it works!

You can contact Ivy through her website: www.ipowerfitness.com

Managing Moods Naturally - Part 1

Recently I came across an article giving "reasons not to take antidepressants." I posted it to my Facebook page to share, and quite a discussion ensued (if you'd like to read the article, here is a link: Five Reasons Not to Take AntiDepressants). While I'm not strictly anti-antidepressant (and have personally used them in the past), I do think they are FAR too overprescribed... doled out as an easy fix, probably by the same doctors who will whip out their prescription pads for cholesterol or blood pressure lowering meds without ever really talking to their patients about lifestyle and dietary solutions. Antidepressants do have their appropriate "time & place" but too often they end up being used as if they are a "cure" in more cases than are appropriate. These medications CAN save lives when used appropriately... but they also take lives when not. Death by antidepressant does in fact happen (in some people they paradoxically can cause worsening of symptoms and even create suicidal thoughts where none previously existed). More often the experience is not either extreme - they may dull the pain and help you to cope and get through the demands of life, but they also dull your access to those emotions and make it more difficult to work through them and release them. If used for too long, they can delay full recovery. Obviously whether to take these medications is a very personal decision, and one each person has to weigh the pros and cons of.

Given the response to the article I posted, I can see that the topic is of great interest to many, and in my professional practice, 80% of my clients has mentioned mood (depression, "winter blues", chronic anxiety, stress) as one of their main health concerns. So, this article is going to be the first in a series that I will do over the coming month. I will talk about lifestyle choices, supplementation, and food that can help one to take control of their mental and emotional health without relying on synthetic drugs, or which may help you to wean off those drugs when you are ready. Some of these "alternative" solutions (I'm still astounded that food, natural health supplements, and lifestyle choices are considered "alternative" as opposed to "primary" care choices) are in fact equally, and in many cases MORE effective in supporting nervous system, hormonal, and mental health.

To set the stage for this series, I'm going to start with giving a very brief tutorial on the key brain chemicals that are involved in creating our moods.

Brain and Nervous System cells are referred to as neurons. While most cells of the body are more or less spherical or in some cases square(ish), neurons are shaped more like a tree, with "branches" on one end (dendrites), a long "trunk" (axon), and ending in "roots" (axon terminals). Some neurons are as small as a fraction of a millimeter, and some are as long as 3 feet.

Nerve cells don't actually touch each other. Instead, they communicate their messages across a small gap, called the synpase. In order to relay messages, nerve cells communicate by releasing chemicals from the axon terminals of one cell, which are then received by the dendrites of the neighbouring cells. These chemicals are called neuro (nerve) transmitters (messengers). Once the neurotransmitter has relayed its message (a thought, feeling, or emotion), it is either broken down or reabsorbed into the receiving neuron's storage for reuse.

There are at least 70 neurotransmitters that have been identified (so far) that regulate nerve function including memory, appetite, mental function, mood, movement, and sleep-wake cycles. Too much or too little production of neurotransmitters will affect your nervous system functions in one way or another. For the regulation of mood, there are three key neurotransmitters to be aware of:

Serotonin - You may have heard of this one. It is the primary neurotransmitter for general mood regulation. It is the chemical that is usually targeted by medications such as Prozac, Zoloft, Effexor, Paxil, etc, which are "Selective Serotonin Reuptake Inhibitors" (SSRIs). Think about that... these medications selectively inhibit the "reuptake" (re-absorption) of serotonin, which means serotonin is hanging around longer in the synapses between neurons giving more chance for the messages to be conveyed across cells. Serotonin boosts mood, curbs food cravings (especially sugars and carbs), and helps manage your sleep-wake cycles effectively. Low levels result in insomnia, depression, and food cravings, among other affects.

Dopamine & Norepinephrine (noradrenaline) - These two neurotransmitters also effect mood, as well as your energy levels, and are known as your "motivation" neurotransmitters. They are the chemicals that not only help keep your mood elevated, but help give you the drive to take actions as a result of your thoughts and feelings.

Now here is a key piece of information, so listen up! Many neurotransmitters are composed of either amino acids (the building blocks of protein), or choline (a fat like substance also obtained from food). Vitamins and minerals support the activity of neurotransmitters, or protect them from damage. Some nutrients also support the normal development of the nervous system structures. And, some food additives (flavours, colours, preservatives, etc etc) can influence and interfere with the manufacture, release, or reception of neurotransmitters.

Are you starting to get a glimpse into how FOOD is a primary influence on the regulation of mood?

In upcoming articles, I'm going to go into more details about specific foods and specific nutrients and lifestyle factors that will support your nervous system health. I'd LOVE to hear from you if this article and the upcoming series is intriguing or of value to you. Please post your questions and comments, and I'll do my best to address them in future articles. If you don't feel comfortable posting publicly, as always you can email me directly at audrey@springrenual.ca


Reference
Food & Mood, 2nd edition by Elizabeth Sommer, MA, RD

Comfort Food Recipe: Chicken Casserole

It's the time of year we turn to comfort foods to warm us up and make us feel cozy... But often comfort foods are high in unhealthy fat and refined carbs, leading to a little extra "insulation" on our bodies and cravings for more.

This recipe is a healthful comfort meal, adapted from a recipe by Rachael Ray. It's made with whole ingredients that give you a balance of whole grains, lean protein, and nutrient dense veggies... AND it's really tasty! Have a serving of this on its own or with a green leafy salad on the side (spinach would be good) and you've got a really satisfying meal. It's high in fibre (to keep your arteries and intestines clean and clear), B-vitamins (good for energy and metabolism), and healthy "medium chain" fats from coconut that support the thyroid and are readily converted to energy (rather than adding to body fat). You can enjoy a healthy portion of this, without fear of packing on the pounds!

Chicken, Mushroom, Broccoli, & Brown Rice Bake with Leeks
makes 3 large or 4 small servings

Ingredients

Rice:
1 cup + 3 Tbsp chicken stock
3/4 cup brown rice

Chicken Mixture:
1/2 Tbsp butter
2 leeks
6 oz cremini mushrooms, sliced thickly
1 cup broccoli florets
1/2 tsp sea salt
2 large (organic) chicken breasts (1 lb) - cut into thin(ish) slices/chunks
1/2 cup chicken stock
1 tsp arrowroot flour
1/2 cup coconut milk
black pepper to taste

Optional topping:
1/4 cup freshly grated parmesan cheese

Directions

1. Preheat oven to 350F and have a 1.5-2L casserole dish ready.
   
2. Bring 1 cup + 3 Tbsp of chicken stock to a boil. Spread rice in bottom of casserole dish and pour boiling stock on top. Cover tightly with 2 layers of aluminum foil, put dish on a baking sheet, and place in oven for 30 minutes.
3. Cut leeks in half, then slice them 1/4 inch thick (discard greens). Place in a large bowl with water, swirl a few times, then let sit a few minutes for any dirt to fall to the bottom. Then using your hands transfer leeks to a strainer to drain.
4. Melt butter in a large skillet over medium heat. Add leeks and saute until soft, about 5 minutes. Add mushrooms and salt, an saute another 5 minutes until mushrooms are soft but not overcooked. Stir in chicken and chicken broth, bring to a low simmer and cook for several minutes.
5. Put arrowroot flour in a small bowl, and add1 tbsp of coconut milk. Mix to make a slurry.
   
6. Add remaining coconut milk to chicken mixture and cook a few minutes while stirring. Add slurry and cook another 3-5 minutes until it thickens. Remove from heat.
7. Once rice has baked for 30 minutes, remove from oven and carefully remove tin foil. Spoon chicken mix evenly over the top. Cover tightly again with tin foil (use towels to avoid burns), and return to oven for another 25 to 30 minutes, until liquid has been absorbed and it's bubbly around the edges.
8. Remove foil, and if desired, add parmesan cheese and return to oven until cheese melts and has browned in places.
9. Once removed from oven, allow to sit about 5-10 minutes before serving.
   

Enjoy!

Looking for a snack? Here's a QUICK and YUMMY one

Ok so I know a lot of people like yogurt for a good and quick snack on the go... and generally yogurt is thought of as healthful, providing calcium, probiotics, and some protein. And it CAN be a healthy choice, however, did you know that the average container of fruit flavoured yogurt has about 14 tsp of sugar per serving! Consider that ideally we would consume no more than 5 tsp of sugar per day, and you can get a feel for how high that really is. Flavoured yogurts that do not contain sugar are sweetened either with aspartame or sucralose (Splenda), which in my professional opinion is even worse than sugar (read more about the dangers of artificial sweeteners here). Use of artificial sweeteners is proving to contribute to weight gain in the long run, not to mention the effect it has on nerve cells and the liver that has to detoxify it.

For a truly satisfying snack that really is healthful, use PLAIN yogurt (and no, don't even worry about getting low-fat) and flavour it yourself. Goat yogurt is preferable to cow's yogurt as it is easier to digest for most people (even if you're not aware of cow's dairy causing you problems, it may be causing systemic inflammation as it is very hard for our body's to digest). And in any case, get ORGANIC sources to avoid the antibiotics and feed additives that are fed to the livestock.

So what will you do with the plain yogurt? Here's a few nutritilicious suggestions:

• add fresh blueberries, raspberries, chopped strawberries, diced peaches, or any other fruit of choice - this will add natural sweetness, loads of antioxidants, vit c, and fibre
  
• add a tsp or two of freshly ground flax seeds - essential fatty acids (omega-3) and additional fibre, making it a little more filling to keep you satisified longer
• try some cacao nibs or fresh ground cacao beans (just take a few beans and throw them in a coffee grinder, like you do to grind your flax seeds, to make a powder) - this is great if you're craving for some chocolate or caffeine... it won't taste sweet like chocolate, but provides the magnesium that chocolate gives, and can really satisfy that urge
• add a few walnut pieces - more essential fats, and vit E and a little bit of protein too
• my newest favourite addition - dried GOJI berries - very high in antioxidants, and a fairly high protein content for a fruit - they are like little red raisins

One of my favourite combos is yogurt, cacao powder, and goji berries. Another one is blueberries, ground flax, and walnuts.

Does this sound like too much work? It really isn't... once you have the things on hand, it takes all of 2 minutes to throw this together, and you can do it in the morning and take it to work with you for a good mid-afternoon snack to keep your energy high and avoid those coffee and cookie cravings. One caveat: Don't add the ground flax to the yogurt in advance - it will start to congeal and become kind of "gluey" by the time you eat it. Just put the flax in a small container and throw it in when you're ready to eat it.

My Top 5 Recommended Health Supplements

People often ask me what is the one supplement that I recommend. My answer is always that it really depends on the person... there are so many factors from genetic predispositions, to diet, environmental factors, lifestyle and stress. And I also always want to emphasize that supplements are just that - supplements, not "insteadofs" - they add to a healthy diet and lifestyle to help fill gaps that may result from occasional imbalances in diet or lifestyle factors, or due to physiological needs for higher requirements than might be possible through the diet such as people with specific health concerns like arthritis, cancer, or the development of diabetes or heart disease... competitive athletes may have higher requirements for certain nutrients, and that may vary depending on their sport.... people who are on restricted diets for weight release, or due to food allergies... the elderly who often have difficulty with digestion may do well to supplement... pregnant or breast feeding women have needs for certain nutrients in higher amounts... You get the picture.

So with all that said, for the average person who has average health and perhaps a slightly above average diet (they're eating fruits & veggies but perhaps not fully meeting the 5-10 servings per day that is recommended every day; they may eat some convenience and processed foods, but it's not the majority of their diet), here are my top 5 recommended supplements:

#5 - A daily good quality full spectrum multivitamin/mineral - Look for brands that offer special formulations for women and for men, and for those over 40/under 40. Naka makes a nice liquid multi for men and for women. You'll usually need to take 1-3 a day; if you need to take multiple quantities, take one with breakfast and one with lunch (or if 3, take one with each meal). A multi will ensure you meet the minimum daily requirements of the full spectrum of vitamins and minerals (or close to), and can give you the boost you might need to help you reach optimal health.

#4 - B complex - granted not EVERYONE needs additional Vit B, but most people can benefit from it (even when taking a multi, as a multi will only provide minimum quantities). B vitamins are water soluble, and if not used entirely are quickly excreted (when your pee looks like it glows in the dark, that is largely your excess B vitamins). When you are undergoing stress (physical or emotional), B vitamins become depleted. B vitamins help the body cope with the effects of stress, as well as aiding in the digestion and metabolism of carbs, fat, and proteins, and in producing energy. Take them with breakfast and/or lunch, but not much later than that as many people will find B vitamins stimulate their energy enough that it can disturb your sleep. I highly recommend the AOR brand "Advanced B Complex" as it offers the various B vitamins in the proportions used by the body (as opposed to a straight 50/75/100mg complex).

#3 - Cal:Mag - Even if you're taking a multi, Calcium and Magnesium are not provided in anywhere near the amounts that are needed as they simply are too heavy/dense to put into a supplement with all the rest of the vitamins/minerals. You'd never be able to swallow it. As most people are aware, calcium and magnesium are important for the health of bones and teeth. They are also critical for nerve conduction and muscle contraction (which includes the activity of the heart) and relaxation. Look for a Cal:Mag that is in a 2:1 or 1:1 ratio. Often you will find these minerals in combination with other bone supportive vitamins and minerals such as vit K, Vit D, boron, zinc, and phosphorous. These vitamins and minerals all work synergistically, supporting the absorption and function of each other.

#2 - Vit D3 - Vit D has quickly become one of the most "prescribed" vitamins by Doctors, as it is becoming recognized as important for all cells in all body systems and organs. The cold and flu season that characterizes the winter months in Canada and the northern States is suspected to be a result of deficiencies in Vit D as a result of the lack of sunshine. SAD - seasonal affective disorder, or "the winter blues" - also may be partly caused by Vit D deficiency. Vit D is important for the health of bones, nervous system, mood, and immunity. Doctors recommend 1000IU per day for most adults. Get the D3 form, which is the form that is produced by the skin when exposed to sunlight.

And my #1 most recommended supplement - Essential Fatty Acids in the form of fish oil - Essential Fatty Acids (omega-3 and omega-6) are critical for the structure and integrity of the cell membrane of every cell in the body. When we eat poor quality fats, or too much of the wrong kind of fat (especially trans-fats found in hydrogenated oils like margarine or foods that are deep fried), every cell and organ of the body will be compromised. The cell walls become less fluid and the "semi-permeability" that controls what gets into the cells (hopefully nutrients) and what gets out (hopefully cellular waste and toxins) becomes compromised. This has far reaching effects on all body systems and functions. EFA's (with fish oils being the best, most bio-available source, and with omega-3 being the most critical since omega-6 in the North American diet is so readily available) support the immune system, reproductive system and endocrine function (aka: your sex hormones), the health of skin and hair and nails, nervous system and brain function including memory, learning, and mood, and help to lubricate and cushion joints. They are potent anti-inflammatories throughout the body, and so help with cardiovascular system health, as well as helping to manage blood sugar. Good fat is also required for healthy liver functioning, and for allowing the body to release excess stored fat. Virtually everyone can benefit from adding fish oil to their diet, especially since we cannot eat enough fish (due to mercury toxicity concerns). One to two tsp a day in a liquid is recommended (honestly, they don't taste fishy or oily in a good quality brand such as NutraSea). You can opt for capsule form, but you will have to take much more than 1 tsp and speaking from personal experience, I have noticed a huge difference in the softness of my skin since switching to the liquid oil.


General guidelines for selecting your supplements:

Vitamins and minerals should be taken with food to improve absorption and synergy.

Capsules and softgels are better than tablets, and liquids are better than capsules and softgels (although not as convenient if you're eating on the go a lot).

"Time Release" options aren't highly favoured as they aren't as readily digested and absorbed. Vit C is the most commonly found "time release" supplement. The idea of time released formulations is that for water soluble vitamins that are quickly excreted if they aren't used, they need to be replenished in your body regularly throughout the day. Time release breaks down slowly so it's constantly released throughout the day so you can just take it once in the day and let it do its thing. In theory it's a good idea, but in reality they don't all work so perfectly. It's better to just get into the habit of taking your vitamins with your meals so you have them spread throughout the day.

You can often find Fish Oils, Multi-Vitamins, and Cal:Mag all with Vit D included, so take a look at the labels and aim for about 1000IU of Vit D daily. A little more should not be harmful, but most people will not need to exceed that amount drastically.

Brands that I like include AOR, New Chapter, Sisu, NOW, Natural Factors, and NutraSea. Generally if you find it in a Health Food or Supplement store, it is a better quality than the typical drug store brands. With supplements, in most cases, you get what you pay for in terms of quality of processing, excipients used, and absorbability by the body.

Cool as a Cucumber

This information was in The New York Times some time ago (and was forwarded to me by one of my clients - thanks Blanche!) as part of their "Spotlight on the Home" series that highlighted creative and fanciful ways to solve common problems. The cucumber is definitely an under-appreciated veggie!

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc (and they left out that it is very high in Vit A and Molybdenum as well... in fact the B vitamin content, while good, is not exceptional as it is for Vit C and Vit A).

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free... Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath...

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

My personal review of New Years Day... Welcome to 2010!

Happy New Year!!!

I LOVE New Year's Day. Some people might find that odd when they learn that I've experienced profound loss on this day. Today marks the 15th anniversary of the day my brother Bobby passed on at the age of 19 as a result of a drunk driver (that's him in the picture, being his silly self, he always could make me laugh harder than anyone else I ever knew). Just before Christmas last year, my Grampa unexpectedly passed away. I had intended to make a visit to see him (he lived in Montreal) as it had been many years since I had, but I never got the chance. It was also one year ago today that I took my furbaby Kitter to the hospital with liver failure, and thought I was going to lose her then. She recovered, but as some of you know, I did have to say a final goodbye to her just 10 days ago (there she is in healthier days... isn't she pretty?). At almost 23 years of age, her old body just wasn't serving her anymore.

So, this time of year, for me, and for many of you I know, is marked by serious loss. And that can make what is supposed to be a joyous time of year, overwhelmed by difficult emotions. However, I choose not to dwell on these emotions. Sure, I remember my lost loved ones... but you know what? I remember them almost every day at some point. I think of my brother, and of my Grampa and my kitty - and of my Nana who I lost this year in April as well - all the time. But am I going to let all those times I think of them drag me down and make me sad? If I did, I'd be depressed all the time!

No, today is really just a day like any other that I remember my dearly departeds. Why should I reserve this day as a day to mourn over and over again? Rather than bring in a new year with old painful energy, instead it's a chance to focus on all the possibilities before me. To set my sights on more positive energies and goals. I can look at the year gone by and be thankful for what was good (I can count a few things), and say good riddance to those things that weren't so good (and unfortunately that list is pretty long for me for 2009). I actually envision kicking the year in the pants through the door and slamming it closed behind it! LOL Sayonara baby!

So do I make NY Resolutions? I sure do. I keep reading articles and hearing commentary by people (including "experts") that making resolutions is a waste of time, we put too much pressure on ourselves and start out all gung-ho and inevitably lose that drive after the first 2-3 weeks of pushing ourselves too far outside our comfort zones.

In my opinion, this is throwing the baby out with the bathwater. So we've tried and failed in the past, does that mean we shouldn't try again? Why not just learn from the past that when we're setting our goals for the year ahead, we need to develop a reasonable and gradual plan for change?

If you're inspired, as I am, to harness the energy of the fresh new year ahead to start something new and positive for yourself, then go for it! If your goal is a big one, break it down into smaller pieces... baby steps. Start with something that you KNOW you can do, and work on that until you've created a new habit. You'll know you've created a new habit when you no longer have to consciously decide to do it, it's just happening automatically. And often, you start experiencing the intrinsic rewards that come from making the change, which makes it self-perpetuating. You don't have to fight off old impulses quite so hard anymore (although don't let your guard down... at times of stress, or change, those old habits tend to rear their ugly heads, even YEARS later... believe me, I have learned this the hard way in 2009).

Once you've established one new habit to replace an old undesired one, pick the next thing you're ready to take on, and build on it. It's these gradual sustained changes that will get you from here to there so that at this time next year, you'll be looking back on 2010 with a sense of accomplishment, pride, and joy for having done it!

As for my resolutions, this year is the year of taking care of ME. I'm going to accomplish this in two ways. First, taking care of myself physically with good healthy food, regular exercise (including the introduction of CONSISTENT strength training), and getting adequate rest (that one's not usually too hard for me!). Of course I've been making THAT resolution for years, and have come a lonnnnnng way from the days when I ate my way into obesity and depression (you can look at my website on the Meet Audrey page if you want to see pictures of that). But this year, I'm taking a different approach. In the past, I've been primarily motivated by the desire to lose weight. Of course, as a nutritionist I care about my health, but my healthy eating plans have always revolved around my weight loss goals. This year, it's about TAKING CARE of myself. I'm going to feed my body what it needs and wants as an act of self care.

The second way I'm going to accomplish this is by working on building more positive and supportive habits of THOUGHT. After a very stressful 2009, I've let myself get kind of worn out, and succumbed to "woe is me" thinking. But that is doing nothing to help myself move upward. So every day, I am going to do something to create some new positive thinking pathways in my brain and start working on quieting those old "stinkin thinkin" habits that have been practiced since I was probably about 7 years old. Ways I'll do this include:

• reading books and articles and watching movies and shows that reinforce positive thinking
• talking with friends who have positive perspectives on things
• becoming more aware of my limiting thoughts and challenging them - either in my head, or through journaling
• meditation and visualization of positive outcomes
• use of affirmations - repetition helps create new neuro-pathways in the brain helping to create more positive thoughts automatically
• consciously focusing on what I'm grateful for each moment, day, week, or month... writing my gratitudes down in a journal sometimes too
  

If you're making New Years Resolutions this year, I'd love to hear about them. Post a comment and share your goals... you might just inspire someone else while you're at it!

Happy New Year everyone,
In health and happiness,
Audrey