I heard this bit of information on Cosmo’s 7 Things to Know Before You Go. I tried to find the recap but I couldn’t. I’m pretty sure they got the tidbit from this article from the Los Angeles Times. The information is interesting because it shows how what you eat can really affect your mental state.

A Few Walnuts a Day Can Help You Cope with Stress by Linda Shrieves

Eating a diet rich in walnuts or walnut oil could help your body deal better with stress, according to a new study from a team of Penn State researchers.
Following other studies which have shown that omega-3 fatty acids — like the alpha linolenic acid found in walnuts and flax seeds — can reduce bad cholesterol, Penn State researchers examined 22 healthy adults with elevated bad cholesterol (LDL) levels to see what effect a diet of walnuts and walnut oil might have.

The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. To “stress” the participants, researchers had them give a speech or submerge a foot in cold water. “This is the first study to show that walnuts and walnut oil reduce blood pressure during stress,” said Sheila G. West, associate professor of biobehavioral health. “This is important because we can’t avoid all of the stressors in our daily lives. This study shows that a dietary change could help our bodies better respond to stress.”

This bit of information came from of my favorite people. Jamie Katz.

Today I picked up a copy of a magazine from USA Today called Fresh Women’s Health Guide. In an article listing 20 Superfoods, they listed Popcorn as one of the Superfoods! According to the article, “New Research suggests that this movie snack, sans butter, is as healthful as fruits and vegetables. Scientists recently measured the antioxidant content of popcorn and discovered that, compared with an equal quantity of produce, it contains similar amounts of antioxidants. Research also finds that this whole grain is rich in polyphenols, the heart-healthy substance found in red wine, tea, and chocolate. Serving Tip: Air-pop and sprinkle with grated Parmesan cheese or a Cajun spice blend.”

Many people are confused about exactly what spirituality is and how to bring it into their lives. Here’s something from the Mayo Clinic Guide to Complementary and Alternative Therapies book that will help you get started.

Spirituality has many definitions, but at its core it helps to give our lives context. Spirituality isn’t necessarily connected to a specific belief system or even religious worship. Instead, it arises from your connection with yourself and with others, the development of your personal value system, and your search for meaning in life.

For many, this takes the form of religious observance, prayer, meditation, or a belief in a higher power. For others, it can be found in nature, music, art or a secular community. Spirituality is different for everyone.

Spirituality begins with your relationship with yourself, is nurtured by your relationships with others, and culminates in a sense of purpose in life.

Realizing this, two of the best ways to cultivate your spirituality are to improve your self-esteem and to foster relationships with those important to you. This can lead to a deepened sense of your place in life and in the greater good.

There are a few things that I like to do to get in touch with my spirituality. I like to read books about health and wellness, coaching, happiness, or a new topic that I know very little about, (often in little coffee shops where I can be around other people), I also like to take my dog for a walk, look at and smell flowers, or do something to nurture myself (such as going to a day spa for a massage). One last thing I like to do is to connect with nature and life by shopping for organic fruit and vegetables. Touching the produce and then making smoothies either for myself or others makes me feel connected with people, life, and my values. I’d love to hear some of the things that you do to connect with your spiritual side or things that you’re planning on doing. Please leave your comments. xoxo Tracy

I found an interesting book in the supermarket called Guide to Alternative Medicine 2011 from the Mayo Clinic. The reason it interests me is because many people don’t understand or respect Alternative medicine but most people have heard of the Mayo Clinic and they respect the work that they do there. The basic stress management plan that they have in the book seems sort of obvious but it’s a good thing to keep posted on your refrigerator or on your desk as a reminder of the basics we all need to do to live our best lives.

Basic Stress Management Plan

1. Exercise at least 30 minutes most days of the week to help relieve stress and anxiety.

2. Aim for an average of eight hours of sleep each night.

3. Stay connected with family and friends.

4. Consider starting a meditation program.

They also state this “mood fact”. Stress and a depressed mood can increase your risk of heart disease, (which is the number one cause of death), and they can intensify physical symptoms, such as pain.

This little quote was from a fortune cookie. One of the big things I do as a life coach is to help people change their perspective. Changing what you believe about something or finding additional ways to look at a situation will help you to move move forward. If you have any questions about this, feel free to contact me. -Tracy

I read an interesting statistic in the July/August issue of  Maximum Fitness magazine. 58 is the percentage of higher risk of depression among those who consume a diet that is heavy in processed foods. (Source: British Journal of Psychiatry). I’ve known for some time that what you eat can really change your mood. When I down my green smoothies, I feel elated. Start eating whole foods today and cut out the processed foods. I’d love to hear from you guys about the changes that you experience.

One problem that people often have a tough time with is clutter. Clutter seems to have a way of making us feel down in the dumps. I had the problem for a very long time myself. The only thing that seems to be left over from this is that I always have piles of papers and magazines piled up around me. According to author Emilie Barnes in her book 101 Ways to Clean Out the Clutter, almost 90% of all paper in your home and office is never referred to again.. That’s a lot of useless paper. Her tip for conquering this issue is to pick a room and go straight for the papers. Don’t try to attempt to do this in every room in your home or this will turn into a daunting task. Pick one room such as the kitchen. You might have grocery lists, to do lists, bills, receipts, and (probably every New Yorker’s problem) a ton of take out menus. Allow yourself to keep only a few pieces, maybe 5, and toss the rest. The idea is to start tossing 10 times the amount of stuff you keep. Your rooms will look and feel so much better - and so will you.

People seem to be taken aback when I ask this question. The usual response that I get is “I don’t have a dream” which is then followed by a nervous laugh. People really hate to be asked this question. When we reach a certain age, we tend to think that pursuing a dream or even having a dream is immature, unrealistic, or stupid. Once I insist and encourage someone to dream, they alway come up with something and they seem relieved. You can’t loose what you’ve never had and if you won’t even come up with an idea of what you want in life, you’re never going to get it. If you want to move forward, live a new life, live a better life, and live the life of your dreams, then you need to start dreaming. A life coach can help you to do this. Once you start allowing yourself to dream, you’ll open your mind up to possibilities that you never knew existed. xoxo Tracy

According to the September 2010 issue of First magazine, the key to this is to Dry-brush your teeth. Brush your teeth without toothpaste or water for 1 minute daily to reduce tartar buildup by 60 percent and cut your risk of gum disease. (Follow up with a fluoride toothpaste for fresh breath and cavity protection.)