Motivational Speaker and stress management consultant / author Rosalie Moscoe

Love Your Heart: Let Me Count the Ways

Published February 6, 2012 | By Rosalie

At an average heart rate of 72 beats per minute, your heart can beat 2.6 billion times in an average lifespan! Yet we seldom think about our hearts – our life giving organ. You can look after your heart – in many ways.

Get Moving!

According to the Heart and Stroke Foundation, to improve the health of your heart, you need to exercise 150 minutes per week – whether you walk, cycle, climb stairs, swim, vacuum – anything to get moving and burn calories. Walking is easily accessible. Thirty minutes per day, five days a week is a good plan, however, even 10 or 15 minute increments twice a day is also adequate. A brisk walk at lunch hour and after dinner is a good start.

Reduce Stress

For centuries there has been an association with stress and your heart. Drs. Friedman and Roseman, cardiologists in the ‘50’s documented that those with ‘Type A’ type personality are associated with increased heart risk. ‘Type A’s’ are always in a hurry and most often will try to stuff more into less time. They often create deadlines that don’t exist and display aggressive and hostile behaviour over something that many others would pass over. They move, walk and eat quickly and are often impatient, however, they can’t slow down as they feel that their success is tied to their speed. Many have a nervous tic, a shaky leg or clenched jaw. They feel guilty when relaxing. Perhaps you know someone like this; maybe it’s you.

Unmanaged stress can cause high blood pressure, irregular heart rhythms, damage to your arteries, higher cholesterol levels, and the development of coronary heart disease. In times of stress, people often turn to harmful habits to reduce their stress, such as cigarette smoking, overeating, and use of drugs or over-use of alcohol. All of these factors put you at additional risk for heart disease and stroke.

You Can Gain Control.

Begin to take note of things that cause you to feel stressed.
Accept the fact that you can’t change certain situations.
Find some time each day to relax; take some deep breaths to get calm.
Notice when you have negative thinking; give yourself credit for a job well done.
Take charge of your schedule and prioritize your tasks each day.
Practice healthy habits: exercise, get enough sleep, drop the junk food – chips, candy bars, donuts, white flour products, aspartame; get a physical check-up.

Food and Nutrients to Reduce Stress Include:

B Vitamins are essential for nervous system function. Dietary sources include legumes (beans, lentils, and peas), whole grains, seeds, and nuts.

Vitamin C supports healthy adrenal function; the adrenal glands help us deal with stress. Vegetables and fruits (and Vitamin C supplements) provide vitamin C.

Potassium supports adrenal health and helps transmit nerve impulses. Find this mineral in fruits, vegetables, lentils, nuts, milk, molasses, canned sardines, and whole-grain cereals.

Magnesium deficiencies can trigger irritability and fatigue. This mineral helps relieve insomnia and constipation (reasons for stress!) Magnesium-rich foods include tofu, legumes, seeds, nuts, whole grains and green leafy vegetables.

Omega-3 Fatty Acids lower blood fats called triglycerides. You’ll find the highest amounts in fish such as salmon, mackerel, sardines and herring. Other sources include ground flaxseed, walnuts, soybeans, canola oil, and high quality fish oil supplements.

Dietary fiber helps stabilize blood sugar levels, important to prevent diabetes and protect the heart. High-fiber foods include legumes, whole grains, vegetables, and fruits.

Incorporate these stress relief tips into daily living to lead a more healthy, balanced and productive life. There is no time like the present to care for and love your heart…And the beat goes on.

For more great stress relief tips check out Rosalie’s new book and ebook: Frazzled Hurried Woman!

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Goal Setting Tips For Lasting Change

Published January 20, 2012 | By Rosalie

Making plans, setting goals are important. If we set our compass in the direction of our destination, we have a better chance of arriving there. So why do so many New Year’s resolutions fail, become good intentions instead of fulfilled plans?

You may be setting your goals too high….No more chocolate ever again! “Ha! That might last two days”. “I resolve to clean off my desk at the end of each day”. Another sure fire failure set up. Perhaps you’re just not ready to change your habits. Changing behaviors doesn’t happen overnight. The person who quits smoking ‘cold turkey’, has been thinking about it for years.

Addiction research highlights “The Stages of Change Model” originally developed by James Prochaska and Carlo DiClemente. However, your New Year’s resolution doesn’t necessarily mean changing an existing problem. Perhaps it’s a choice to enrich your life in some way — more time with family, taking a trip to another continent. However, with every self-directed change, there is usually some kind of discomfort brewing.

Stages of Change

Pre-contemplation: (You think about something that may need changing.)…Gee, I’m on the computer every night until 1:00 a.m….

Contemplation: (Acknowledging that there is something that’s bothering you but you’re not ready or want to make a change) i.e….I don’t like being on the computer all evening. I’m missing out on other activities….

Preparation/Determination: (I’m getting ready to change)…I’m thinking about shutting the computer down every night after 9:00 p.m….

Action/Applying Willpower (Changing behavior) You turn off the computer every evening at 10:00 p.m.

Maintenance (Maintaining your behavior change). It lasts four weeks.

Relapse (Returning to previous behaviors and abandoning any new changes) You’re on the computer every night until midnight for another month.

Transcendence (You’re finally able to maintain your change.) You’ve made it to a new way of life. You stick to your goal and turn off the computer at 9:00 p.m. most evenings unless there’s a crisis at work.

Setting Smart Goals

What about you? Are you ready to take the plunge? Maybe you have something that you’re yearning to do such as join a choir, or a fitness club. Want to change eating habits? How about embarking on community service, learning a new language? Take dancing or cooking classes; attend more cultural events. Each of us learns and grows throughout life. When we stop getting excited about trying something new, life can become monotonous.

Goal Setting Tips

Plan to have an exciting life for the coming year. Take the plunge; set your goals — make them lofty, but not too high that you can’t keep the promise to yourself. And know that changing behaviors takes time – perhaps up to two years. You may backslide; however, it is possible to start over at any time. Keep your goal in your mind’s eye; think it; breathe it; live it, until you arrive at transcendence.

Setting personal or business goals through New Year’s resolutions will guide your course. May the New Year bring you desired changes and a sense of inner peace.

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10 Essential Nutritious Steps to Vitality

Published January 6, 2012 | By Rosalie

For good mood and good health follow these simple nutritious steps for vitality!

The Mediterranean diet is a good start, however, choose a low glycemic index plan as well – (lots of low calorie green vegetables), smaller amount of starches is best. Limit breads, potatoes, pastas, sweets for blood sugar control and to keep cholesterol levels (triglycerides) low.

Each meal should have a protein, carbohydrate and fat.

1. Eat three meals a day plus one or two snacks for blood sugar regulation, energy and better focus. Don’t skip meals – especially breakfast in order to increase metabolism.

2. For anti-oxidant protection, include at least two servings of veggies at lunch (each 1/2 cup, soup counts.)

3. Include at least two servings of veggies at dinner – one should be leafy greens (lunch or dinner).

4. Include one serving of protein at each meal (amino acids to prevent muscle wasting and to feed your neurotransmitters for better moods). A serving is the size of the palm of your hand (2 – 3 oz.): plain yogurt, cheese, fish, tofu, tempeh, poultry, beef, lamb, seafood, eggs. Vary choices.

5. Every day include healthy fats for brain, nerves and heart health. At each meal choose one of the following:

2 or 3 tsp. of olive oil, 5 – 7 olives, one or two tbsp. ground flax seeds, a handful of raw sunflower or pumpkin seeds, pat of butter, handful of nuts – raw almonds, walnuts, cashews, hazel nuts, brazil nuts, peanuts (or a tbsp. of their butters for example, peanut or almond butters)

6. Eat two or three servings of fruit per day. (Whole fruit is better than juice.) A serving is a small apple or 1/2 cup berries (each recommended every day), 1/2 banana or any other fruit.

7. Include starch at two meals:

1/2 – 2/3 cup brown rice, Yukon Gold or sweet potato, one or two slices whole grain or gluten free bread, cooked oatmeal, whole grain pasta, quinoa, buckwheat, whole grain waffle or pancake. Avoid white flour products such as oversized store bought muffins.

8. Cut out soda pop, the greatest cause of weight gain and diabetes. Avoid aspartame, other sugar substitutes and/or other chemicals in your foods such as hydrogenated fats. Read labels.

9. Drink six to eight glasses of water daily to prevent dehydration and for better clarity.

10. Healthy, energy snacks include: fruit and nuts or seeds, two squares of dark chocolate, four whole grain crackers and cheese. For more healthy snacks click HERE.

Wishing all a happy and healthy New Year!

Posted in Nutrition | Tagged food, heathly diet, mood, nutrition, stress relief | Leave a comment

Vital Information on Eating Healthy For Sugar Addicts

Published December 16, 2011 | By Rosalie

Do you suffer from body tiredness, moodiness, and have headaches? Do you wonder why you can’t lose weight? Do you get “the shakes” or “afternoon low” mid afternoon? It’s time for a healthy eating schedule.

Eating something sweet relieves symptoms for about a half hour and then it’s down in the dumps again! If this sounds like you-you may be a sugar addict. Frazzled food brings frazzled mood. These blood sugar ups and downs play havoc with your moods, your concentration and your general health. Hypoglycemia, diabetes, increased risk of cardiovascular disease and reduced immunity can be some of the outcomes. Take the quiz, then read on to discover tips to a healthier, more balanced, mind and body.

Are You A Sugar Addict? – Take the quiz and find out! Count one point for every “Yes” scored.

1. Each day you vow not to eat any more sugar, but you can’t keep the promise.

2. You have a private stash of candy, chocolate or cookies.

3. At parties, you gravitate toward cakes or ice cream.

4. When you were a child, you were given treats for being good.

5. As a child, sugar was a major part of your day, through candy, chocolate milk and desserts.

6. Your breakfast is often a muffin or donut and coffee.

7. You add sugar to your coffee or tea.

8. Your breakfast is often a bowl of cereal and milk. If you read the label on the cereal box, the first or second ingredient is sugar.

9. Soda pop is consumed each day.

10. You feel euphoric after eating candy, but your mood plunges soon after.

11. (Bonus question!) You can live without sex, but can’t live without chocolate!

Scoring: If you answered “yes” -

· 1 -3 You’re starting to use sugar as a habit. Cut down before it’s a habit you can’t break. Make sure you’re eating healthy nutrients.

· 4 – 7 You need sugar to get through a day. Find ways to substitute it for foods that contain healthy nutrients.

· 8- 11 You are A Sugar Addict and are heading for sick days. Reduce the amount of sugar in your diet. Eating healthy statistics are available from your local health department.

So What’s Wrong With Sugar? North Americans are consuming 20 – 30 teaspoons of sugar daily or about 150 pounds of sugar per person, per year. Compare that with 6 pounds of sugar per person, per year a century ago. We start in childhood with cake, soda pop and candy and quite innocently, attachments or addictions to these types of foods become common.

Refined sugar is not a cholesterol reducing food. It is a chemical and is hidden in foods such as soda pop and other fast foods. Also, too many grains–bread, cereal, crackers, energy bars, croissants are converted to sugar in the body. High glucose and insulin levels are emerging as one of the key factors responsible for heart disease and hypertension.

Excess sugar depletes the body of B vitamins and amino acids (necessary for the body’s physical and mental metabolism). Sugar decreases the function of your immune system almost immediately and can increase the risk of diabetes. Over time, eating much less sugar will increase your body’s strength and health, making it harder for illnesses to attack your system.

Holistic Nutrition Tips To the Rescue

* Keep foods high in sugar out of your shopping cart. Read labels to make sure the first or second ingredient isn’t sugar. Look for natural brands.

* Increase exercise. It will decrease your appetite and burn calories.

* Eat a small amount of protein (animal or vegetarian sources) at meals to help break the craving for sugar.

* Eat complex carbohydrates (fruits, vegetables and whole grains) instead of simple sugars such as those

found in a candy bar. Add some fat to the meal; olive oil, nuts or avocado to further help blood sugar regulation.

* Use dietary supplements that curb sugar cravings: L-glutamine, GTF chromium, zinc, multiple vitamin/mineral. Vitamin C and B Complex can also help.

Why is healthy eating important? Your well-being depends on it. Learn about nutrition health benefits, then follow through without being too hard on yourself if you slip – once and a while.

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5 Stress Relief Tips For the Holidays

Published December 8, 2011 | By Rosalie

Rushing! Heart is racing! Frantic – frustration at traffic jams. Now we know its holiday time! Time to put natural stress remedies into action even in midst of stress – over commitment, money, time and family pressures. Not only are there simple ways to stop the pounding heart but also you can cope in a healthier fashion by putting into practice methods for ultimate anxiety relief.

Simple Deep Breathing Technique

Right now try this simple deep breathing technique that will serve as an anti-anxiety natural remedy. Take a deep breath in through your nose. Hold for a few seconds, then breathe out slowly through your mouth. Repeat a few more times. If you deep breathe a few times a day, this small act can actually bring down blood pressure and calm anxious feelings.

Time Management Technique

Another good stress management (and time management) exercise is to get hold of your day – become more organized. Make a list the night before of all the things you need to do the next day. Decide when you can do those chores and mark it in your calendar. Don’t drive from one end of the city to the other the same afternoon or evening. Try to schedule stops around the same areas if possible.

Slow Down

Are you hurried, always rushing? Walk slower, even if you’re in a rush. When you hurry, there are more chances of slips, falls, accidents – which will really put a dent into your holiday fun. Make a decision that you will not act frazzled, look frazzled or talk in a frazzled manner.

Healthy Food Tips

Healthy food tips can be applied even when holiday shopping. Bring a water bottle with you to keep hydrated. Keep healthy snacks in your bag, in your car – almonds and an apple, cashews and some dried cranberries, a healthful power bar. Don’t skip meals or overindulge in junk food.

Stress Relief Shopping Tips

Don’t overdress in shopping malls; getting overheated will make you feel exhausted. Make sure you’re wearing comfortable shoes or boots. Aching feet is counter-productive to body/mind healing and will only exasperate stress levels. Try not to do all your shopping in one evening – spread out shopping over a few visits.

Best wishes for all your holiday celebrations. Build relationships by spending time with those whom you love and make you feel happy.

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What To Eat at Holiday Parties to Avoid Empty Calories

Published November 29, 2011 | By Rosalie

The holidays are approaching and at this time of year a healthy eating schedule often goes out the window. However, you don’t particularly want to put on five pounds and feel like a stuffed turkey.

So what kinds of foods can still be part of a healthy eating schedule when invited to those frequent parties?

Memorize the list below or put it in your pocket or purse when going to a party. And remember even gorging on the good stuff can still make you uncomfortable and can cause tiredness after eating.

If none of these following goodies are at the party, eat small amounts of the foods that you feel contain healthy nutrients. You’ll feel better (and stay trim).

Shrimp, not breaded

Chicken satay

Sushi

Raw Vegetables (fill up on these) – small amount of dip

Grilled vegetables in moderation

Fruit

White cheese (a couple of pieces)

Whole wheat or rice crackers

Nuts – small amount of almonds, filberts – cashews in moderation

Chick peas

Water with lemon or lime

Orange juice, tomato juice, soda water with lemon

Red wine – in moderation

Limit or Avoid Empty Calories:

Hors d’oeuvres with a pastry coating or batter – i.e. – mushroom puffs, quiche, potato pancakes, little hot dogs in blankets

Potato chips

Salted pretzels, other munchies such as cheesies – (non foods)

Chocolate or shortbread (have one piece of each, only if you can stop at one)

White flour products – crackers, cakes, crepes, cookies (low in nutrients)

Hard drinks

Rationale: Anything fried or battered is fattening and often made with white flour. Also, these foods may be made with a type of oil containing trans fatty acids, that are unhealthy. These treats can cause you to not only feel stuffed but also nauseated. They also do not qualify as foods that reduce cholesterol!

If you must try something, make sure it really tastes good and enjoy it – without guilt. Otherwise, if after the first bite you decide that it’s not worth it, don’t have any more. Don’t waste the calories on something that just tastes fair!

For nutrition health benefits and to avoid overeating, have a small snack before you go to the party such as fruit and nuts, a power bar, vegetable juice or a piece of chicken or cottage cheese and toast, or a half a sandwich. Concentrate on enjoying conversations. Notice when you’re getting full and try not to eat beyond that point. Most of all, enjoy the holidays!

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Does an Apple a Day Keep the Doctor Away?

Published November 19, 2011 | By Rosalie

It seems that the health benefits of the apple – the fruit that Eve used to tempt Adam in the biblical Genesis story of creation, is not to be ignored!

From promoting hair growth to keeping your skin from wrinkling to improving memory, protecting against cardiovascular disease and cancer, it seems this tasty fruit used in Mom’s apple pie is a fantastic addition to the daily diet.

First introduced into North America in the 1600’s as part of a healthy diet, apples just make sense. Scientific studies are confirming what our ancestors already knew – that for some reason those who ate apples (and other fruits) were healthier than those who did not.

Apples along with all fruits and vegetables contain antioxidants and research clearly shows the benefits of these powerful substances to mop up free radicals that cause disease. Therefore, the advice from Health Boards to eat at least five servings of fruits and vegetables is so very sound. While apples are not the only foods that benefit health, evidence shows that it makes good sense to include at least one apple a day. (Some studies show the more apples eaten, the more health benefits.) However, while apples contain natural sugar, which is better for us than a candy bar, sugar is still sugar. High amounts can raise circulating blood sugar which promotes insulin production.

However, studies at the U.S. Department of Agriculture’s Jean Mayer Human Nutrition Research Center on Aging based at Tufts University in Boston, Mass., have linked the consumption of diets high in antioxidants with reduction in aging-related mental and physical degeneration. A Tampa study showed that apples “significantly down regulated” an age-related inflammatory response in the brain that is thought to contribute to deterioration in mental processes”.

In a Finnish study, researchers conducted another long-term study on the association of dietary consumption of flavonoids and subsequent heart attack mortality. The primary sources of flavonoids were apples and onions. The scientists concluded, according to their report in the February 24, 1996 issue of British Medical Journal, that “the results suggest that people with very low intakes of flavonoids have higher risks of coronary disease.” So eat apples for your heart’s sake. You also receive bone protection by eating apples due to these flavonoids called phloridzin and boron which strengthens bones.

While oranges contain over ten times the amount of vitamin C than does an apple, the mighty apple contains double the amount of fiber than does the sun-kissed orange. And foods with fiber make us feel full, which discourages overeating. We need vitamins and minerals and fiber. Fiber, both soluble and insoluble helps move food through the digestive system, promoting healthy bowel function and protecting against constipation.

A diet that includes foods that are rich in fiber can help lower blood cholesterol and prevent diabetes and heart disease.

So the time is right to stock your fridge with rich, dark apples and eat them each day to increase your health and vitality.

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Are You Losing It? Ten Steps to Combat Forgetfulness

Published November 13, 2011 | By Rosalie

Do you lose your glasses, misplace your keys, leave the garage door open or constantly forget appointments and meetings? Have you been known to lock your car keys in the car and have to call a service? Do you write phone numbers on scraps of paper and envelopes that go missing? By now you may wonder if you’re losing it. In our highly stressed society – you’re not alone.

So what can you do?

1. Get a medical check-up. Anxiety or depressive disorder can affect memory and concentration, so too can brain tumors. Hardening of the arteries or arteriosclerosis as arteries harden causes blood flow and vital oxygen to the brain to be reduced. When supply is reduced, brain efficiency, including that of memory, is also affected. Ten percent of people might suffer from true senility or memory-loss disorders. However, most of us just need a lifestyle shift, to become mindful, instead of absentminded.

2. Reduce Stress. Yale University researchers have found that stressful situations, in which the individual has no control, were found to activate an enzyme in the brain called protein kinase C – which impairs the short-term memory and other functions in the prefrontal cortex, the executive-decision part of the brain. Feeling in control is the key element.

3. Take control of your busy pace of life to help reduce stress and feel more in control. If your schedule is packed tight each and every day, you’re likely doing too much. Your brain is on overload and the circuits are blowing! At times, even computers need to be shut down. List all your projects and activities. When you get them down on paper and actually look at all that you’re doing, you may be shocked at what you expect yourself to handle. If it were someone else’s schedule, you’d tell them to take time out. If you can’t let anything go, ask for help. You need to ask yourself–why must I be in charge of everything?

4. Feed your brain memory enhancing foods that nourish your gray matter to keep up with the demands of your body. The most reliable way to protect brain cells is to eat fruits and vegetables. They’re brimming with antioxidants to protect aging cells against damaging free radicals–elements that break down cells.

The top five antioxidant fruits are: prunes, raisins, blueberries, blackberries, and cranberries, followed by strawberries, raspberries, plums, oranges, red grapes, cherries, kiwifruit, white grapes, cantaloupe, banana, apple, apricots, peach, pear and watermelon. Blueberries benefit age-related cognitive functions. Best vegetables include: kale, spinach, brussels sprouts, spinach, garlic, broccoli, beets, red bell pepper, onion, cauliflower, peas, white potatoes, sweet potatoes, carrots, string beans, tomato, zucchini and yellow squash.

B-Complex vitamins work in chorus to promote brain and immune system health by protecting nerve tissue against oxidation. They enhance memory and insulating nerve cells. Your body requires B vitamins to produce many neurotransmitters. They work to promote brain and immune system health, protect nerve tissue against oxidation, enhance memory and insulating nerve cells. Besides meat and other protein foods, there are many good vegetarian sources of B vitamins, including whole grain pasta, grains, rice and wheat germ, dark green vegetables, mushrooms and nuts. Vitamin B6, pyridoxine helps the long term memory. Foods containing B6 include: whole grains cereals and breads, spinach, bananas, liver and avocados.

Protein rich foods such as beef and chicken are brain boosters containing Tyrosine, an amino acid. Other amino acids found in yogurt, turkey and low fat milk increase mental alertness and assist the body and brain in times of stress. Tryptophan, an amino acid found in whole grains, has a calming effect on the brain.

Essential Fats are where it’s at. Because the brain cells are largely composed of fat, the right kinds of fat in the diet are one of the most critical elements in creating and maintaining brain health. Omega 3 fatty acids that promote healthy hearts can also help our brains. Cold water fish- salmon, mackerel anchovies, sardines, herring and Atlantic sturgeon are primary sources of healthy fats. Eat fish a minimum of 3 times a week. Canola, olive and flax seed oils are good plant sources of omega 3 fatty acids. Freshly ground flax seeds added to foods is the best way to have flax.

Choline is needed to build cell membranes, including those in your brain. If your brain is not getting enough choline, then acetylcholine may not connect your memories, ideas, thoughts, associations and every other brain function with the brain cell membranes. Choline is found in egg yolks, lecithin, soy beans, full fat soy flour, liver, brewers yeast, leafy vegetables, wheat germ, milk and beef rump roast. Phosphatidylcholine, found in soy products and lecithin readily converts to acetylcholine, the memory neurotransmitter in the brain. There are some forms of choline available in supplement form.

Boron is a semi metallic element that helps our attention and memory. It is found in raisins, apples, nuts and avocados. Zinc, is an essential mineral that enhances memory and concentration. It can be found in seafood, oysters, fish, legumes, cereals, whole grains, and dark-meat turkey.

Iron enables red blood cells to deliver oxygen throughout the body. Enjoy it in leafy vegetables, raisins, peanut butter, eggs, liver, shellfish, lean meats, soybeans and molasses.

5. A multivitamin and mineral supplement provides you with a good nutritional base. Especially helpful for memory, mood and brain efficiency are: Vitamin E, 400 mg.; Vitamin C, 500 mg; Folic acid, 400 mg.; Lipoic acid, 50 mg and CoQ10, 30 mg. (daily dosages). Folic acid, B6 and B12 are necessary to promote normal homocysteine levels. There’s growing evidence that homocysteine plays a key role in brain (and heart) health. Phosphatidylserine (PS), a phospholipid substance, is a major building block for brain membranes. PS is proven to boost energetic and electrical activity across the entire brain.

6. Maintain a steady blood sugar. Your brain depends upon a steady release of blood sugar to be in top form. Refined carbohydrates such as sweets, white bread or pasta are broken down very quickly, resulting in a rapid rise, followed by a drop in blood sugar. This drastic rise and fall explains why you feel hooked to refined carbohydrates. After your sugar crash, your body is craving that sugar high again–and a negative cycle begins.

However, high fiber carbohydrates such as; whole grains, fruits and vegetables, or a high carbohydrate meal mixed with a little protein–fruit and yogurt, a sandwich, cereal and milk, will cause your blood sugar to rise and fall much more slowly. This slow rise and fall in your blood sugar slows digestion and gives your body, including your brain, a steady fuel source. Healthier carbohydrates keep you feeling full and satisfied from your meal or snack much longer and help you feel more vital and energetic.

7. Stay away from aluminum. Strong research exists in its connection with Alzheimer’s disease. Avoid aluminum cookware, antacids, and any food or drink that comes in an aluminum can. Most antiperspirants contain aluminum too. Use a roll-on or stick, not aerosol. Inhaled aluminum particles may be the most dangerous of all because they travel directly to the brain. Check for brands of antiperspirants without aluminum.

8. Get enough sleep or if possible take cat naps. In just twenty minutes the brain can refresh itself. Adequate sleep–7 to 9 hours a night protects against distress and is vital for rejuvenating the mind as well as the body.

9. Make spaces in your life; don’t fill every moment with purposeful activity. Cherish time alone. Remember the times when you were a child when you experienced the joy of riding your bike or walking your dog. Give your brain down time. Humans were meant to be in nature with plants, trees and grass. Feel the breeze; let it blow through your hair to get rid of all the chatter and turmoil in your mind. Enjoy the sunshine. Let nature nourish your body, your mind, your spirit.

10. Train your mind to focus. Concentrate on one thing at a time. Notice your physical surroundings. Be here; instead of thinking of the past or what you have to do in the future.

A few changes in your lifestyle can help you become mindful, healthier and less frazzled. Resources I recommend on the subject include www.orthomolecular.org, www.increasebrainpower.com and The Power of Now, by Eckhart Tolle With intention, you can leave forgetfulness behind. Take a few deep breaths and give yourself a gift – come into “the present.”

Posted in Healthy Balance | Tagged forgetfulness, heathly diet, nutrition, stress relief | Leave a comment

Quick and Easy Snacks the Whole Family Will Love

Published November 3, 2011 | By Rosalie

HEALTHY SNACKS FOR KIDS (or ADULTS)

Peel a banana and dip it in yogurt roll in crushed brown rice crispies.
Spread celery sticks with peanut butter or almond butter. Top with raisins. Enjoy your ‘ants on a log’.
Stuff a whole-grain pita pocket or other whole grain bread with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
Mix together read to eat unsulphured dried fruit. Add almonds if desired.
Top vanilla yogurt with crunchy granola and sprinkle with blueberries or blackberries.
On a small baked potato, top with Swiss, mozzarella or Feta cheese. Pop into toaster oven for 30 seconds of heating. Add salsa if desired.
Make snack kabobs. Put cubes of cheese and grapes on whole wheat pretzel sticks or other skewers.
Toast a whole grain waffle and top with plain yogurt and sliced peaches and a drizzle of maple syrup or agave syrup.
Spread almond or natural peanut butter on apple slices.
Blend milk, or almond milk, frozen strawberries and a banana for 30 seconds. Add flax or chia seeds. For brain boost, add rice protein powder.
Mix together almond or natural peanut butter and brown rice crispies in a bowl. Shape into balls.
Heat a cup of tomato or vegetable soup. Enjoy with whole grain crackers.
Toast a whole grain waffle and top with plain yogurt and sunflower seeds.
Make a mini sandwich with tuna or egg salad (organic mayonnaise) using Wasa or rye crisp crackers or gluten free bread.
Toss blueberries or raspberries and chopped walnuts (or other nuts) in your bowl of oatmeal.

Posted in Nutrition | Tagged food, healthy snacks, heathly diet | Leave a comment

Thanks For Your Support!

Published October 27, 2011 | By Rosalie

A big THANKS goes out to everyone who supported my online book launch this month – from everyone who purchased the book or Kindle version, to the many generous partners that came together in the name of Frazzled Hurried Woman! I’m pleased to say that “Frazzled” achieved Amazon bestseller status in my category (#3 position) for several days and sales of the book continue to be steady.

It’s not too late to enter my contest for a nutritional consultation – plus the bonus gifts are still available with purchase – see more info at www.frazzledhurriedwoman.com

I had a wonderful time at the book signing at Chapters/Indigo at Bayview Village and was grateful to see so many familiar faces – plus several new ones who were brave enough to come forward and say they were ready to surrender their frazzled, hurried lifestyle!

Rosalie with Steven Carter, Executive Director of International Schizophrenia

Rosalie addresses the crowd

Signing books at Chapters/Indigo

Acknowledging our frazzled, hurried pace of life is one thing; acting on our findings is quite another.

The following are some of the natural stress remedies that have worked for me.

Three Methods to Combat Stress:

1) Notice when you’re rushing.

Deliberately slow your pace – walking, driving, talking. Let there be spaces in your calendar. Throughout the day, take some deep breaths – all simple, but important health and wellness gestures to show you mean business at reducing your chronic stress.

2) Examine the amount of your commitments

Write them down; is the list unbelievably long? Note which commitments you can defer, reduce, or delete. Did you see your name on your list? If not, add it. Time for you is crucial. Even a walk in the park, calling a friend or getting a massage counts as YOU time. You may need to examine the reasons why you cram every minute full of activities.

3) Must you always excel and at the same time strive to be everything to everybody?

If so, you are likely a perfectionist at heart. Wanting to be perfect is a habit that often starts in childhood. While your own internal value system may push you towards extreme responsibility for others, it may be helpful to prioritize instead of spreading your energies too thin. We all have our breaking points. Make sure yours isn’t looming.

With a few changes concerning your habitual patterns, you’ll soon be journeying from frazzled to fantastic – a much better destination. Enjoy the ride!

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