Get Out Of Your Way

Are you going to see it? 

Sometimes we force things.  We don't mean to.  We think we're being proactive, a "go getter", responsible, or even helpful.  And many times we are!  But sometimes we are forcing something that isn't meant to be.  It could be anything...a relationship, job, any opportunity.  We get so stuck in our minds and busy lives we become on autopilot.  We're so busy "making things happen" that we forget to 'ALLOW THINGS TO HAPPEN'.  We have to allow the Universe to do its thing.  It's okay for us to set an intention, put an action out there...but then we have to get out of the way and let what is meant to happen...happen.  Not force something.  If we stay in our heads and live in the place of "making things happen", we don't see what may have been set right in front of us.  We discount or don't even notice blessings and opportunities that come our way because we didn't have a hand in them.  It wasn't our vision.  And those kind of opportunities are usually far greater and far more successful than anything we could ever dream of or create ourselves.  

We need to slow down, breathe, stay present in each moment, and just be.  That way, we don't miss out on subtle yet amazing opportunities that are put in our path.  Of course it's okay to hustle, work hard, and strive towards goals.  That is essential.  But I'm saying don't lose sight of each moment, move out of your own way, so that way you can see the opportunities that are being placed in front of you.  How do we get out of our own way?  By staying grounded.  And how do you stay grounded? Check in with yourself everyday through meditation or quiet time and be present in each moment (not thinking of tonight while working on something in front of you--say like while reading this ;) ).  I know that's easier said than done but that doesn't make it any less critical.

So, do your thing (work hard, have goals and work towards them) but then be present, breathe, and take time each day to be with yourself, quietly (even if it's for 3 minutes!).  This is the only way being fully present in each moment.

XO   Joy

When's your danger zone?

My healthy sweet tooth craving

This sign is above my kitchen window ;)

So my danger zone time for snacking is 8:00 pm.  My favorite go-to is a bowl of cereal. Although I do allow myself that once in a while, I usually go for a bowl of berries with a little bit of whipped cream and a tablespoon of mini chocolate chips. I swear it works for a sweet tooth at night. The berries are sweet plus the whipped cream and mini chocolate chips make you feel like you're having dessert and not being deprived. BUT...you have to use it in moderation.  I use roughly 2 tablespoons of whipped cream, 1 T of mini chocolate chips, and a cup of berries. That's roughly 60-80 calories, a serving of fruit, and a ton of cancer-fighting, anti-inflammatory antioxidants! Love it! Next time you have an evening sweet tooth try it! But the trick is to set yourself up for success by having it stocked in your kitchen before you get the craving ;)

XO  Joy

Celiac disease, gluten sensitivity, gluten allergy...what does it all mean?

Beware of gluten...or not?

Ten years ago if you asked someone what gluten was they would probably look at you with a blank stare.  Today almost everyone has at least heard of the word gluten but a majority still do not understand what it is and why many people are avoiding it.

Gluten is a protein found in barley, wheat, and rye.  For people with celiac disease, gluten is their worst enemy.  It can cause bloating, diarrhea, and worst of all over time it damages the fine hairs (villi) of the small intestine that absorb nutrients.  If someone with celiac disease continues to consume foods with gluten these fine hairs can no longer perform their function of absorbing vitamins and minerals.  When this happens a host of nutritional deficiencies occur and increased risk of conditions like intestinal cancer and even osteoporosis.  This should be taken seriously and if you think you have an allergy to gluten you should consult your doctor who can perform a blood test to find out.  Although it seems common, celiac disease occurs in  roughly 1 percent of the population.  What is more common is gluten sensitivity.  Symptoms of gluten sensitivity are similar to those of celiac (abdominal discomfort, diarrhea, constipation, exhaustion) but with a gluten sensitivity the small intestine is not damaged.

We see in the market today a plethora of ‘gluten-free’ products which is priceless to those with celiac disease and sensitivity.  But unfortunately, some have been adopting a ‘gluten-free’ diet with the goal of weight loss.  In my opinion, that is a bad idea.  If you are not gluten sensitive or have celiac and you choose to eat a gluten-free diet you are eliminating a wide variety of foods that include precious grains containing vital nutrients like zinc, iron, magnesium, calcium, vitamin D, B vitamins, and fiber (to name a few!).  Gluten is what makes the foods we eat appealing, like the chewiness of pizza dough and breads to the thick sauces and gravies we enjoy.  So for those that need to eat a gluten free diet, you have to read labels of everything- gluten is even in some candy and soy sauce. When replacing gluten, some manufacturers do so by replacing it with fats and sugars.  So adopting a ‘gluten-free’ diet (when not medically necessary) may not be the answer and may increase your risk of health problems.  The reason many feel that it is a good diet option is because in general, those on a gluten-free diet eat more whole foods (fruits, veggies, nuts, seeds, etc.) and therefore lose weight quickly in the beginning.  You can lose that same weight by adopting the habit of eating primarily whole foods and minimally processed foods.  It will cost you considerably less than buying gluten-free products but you will enjoy the benefit of healthy lasting weight loss! To reiterate what I said before, if you are gluten sensitive or have celiac then absolutely avoiding gluten is essential.

In general, don’t fall prey to weight loss gimmicks or fad diets.  We need to listen to our bodies and be our own advocate.  No one will fight harder for you than you!

Feel free to email me with any questions you may have about what contains gluten and what doesn't.  Or you can post your question right here!

XO  Joy

Self-doubt

We are all supposed to shine bright!  One light cannot dim another.

What is self-doubt?  Besides annoying!  I mean...where does it come from?  Where does it originate? What is its purpose?  Those questions, I cannot answer.  But I can tell you where it DOESN'T come from.  It doesn't come from your spirit, your soul, your authentic self.  It doesn't come from God or the Universe.  Nope.  Those tell us how amazing, unique, and irreplaceable we are.  Those remind us that we come from love which means we are love.  And from love...only amazing things happen!  I think self-doubt may come from our ego. Which is the same as our insecurities, unworthiness feelings, feelings of not being good enough.  The ego is not the TRUTH.  Don't listen to it.  Listen to your heart, your spirit, your soul, and Universal LOVE.  You are wonderful.  You can accomplish that goal or that dream you don't tell anyone about (because you think you're not worthy of achieving it).  Yes you are!  And yes you can!  We are ALL here to succeed and love.  We are all bright stars and your shine cannot dim someone else's.  We are all supposed to be wonderful!  So stop listening to your ego. He's not your friend.  Listen to your subtle quiet voice.  The one you can only hear when you quiet your mind.  THAT voice is your friend.  The one that loves you, encourages you, and guides you.  I KNOW that you ARE good enough, worthy enough, talented enough, and unique enough to achieve your inner most secret dreams.  Please believe that.  Today take a chance on yourself.  Take one step towards your dream or goal that you had given up on.  

XO  Joy

Why does worry rear its ugly head at night?

             Is it morning already?!

What you refuse to face in daylight...will resurface in the night.  Do you ever wonder why people have so much trouble sleeping?  Whether it's falling asleep, staying asleep, or getting a good nights sleep?  It is because the night is still.  In the night, there is no noise, no distraction, no external and internal chatter.  The only voice you hear is your own.  And it will list for you the stresses, worries, and problems you have in your waking hours that you ignore, shove down, or block.  This never works.  This is not a way of dealing with your issues or struggles.  All it does it make them worse because now...you can't sleep!  If you suffer from anxiety and/or a lot of stress, take a few moments each day to write down the top 3 things you are worried about and then an action you can take to correct or relieve some of your worries about that issue.  If it is something that is truly out of your control what you can do is pray.  Pray about it or who ever it involves and then let it go.  If you put things down on paper and an action plan on how you can tackle them it takes the power away from your anxiety.  And then it won't surface at night when you need to sleep and re-charge your body/spirit/mind.  Of course there are other contributors to trouble sleeping (hormonal imbalance, sleep apnea, etc.) but stress/anxiety is one of the major causes of trouble sleeping.  Just try what I am suggesting for a couple weeks. You have nothing to lose and everything to gain!

 

XO  Joy

Yes!! Chocolate daily IS good for your health!

Handful of dark chocolate chips a day keeps the doctor away ;)

In Tufts University Health and Nutrition Letter there was a  study that found those that ate chocolate regularly may be thinner than those who do not.  What?! Sign me up!  Well...I already eat it everyday ;).  Anyway,  in this study they had over 900 adults who consumed chocolate at different frequencies but who had similar BMI’s and exercise routines.  They found that those who ate chocolate more frequently had lower BMI’s than those who ate it less often (even though the exercise was similar and the higher chocolate eaters ended up eating more calories overall because of the chocolate consumption).  Frequency was the key, so it would not work to eat 5 days’ worth of chocolate in one day and reap the same benefits-although that would be easy to do!  They are careful to say that they cannot definitively prove a cause and effect but it is enough (for me) to continue enjoying my daily chocolate!  The study did not determine how much a day was eaten or what kind of chocolate was consumed but we do know for sure that the darker the better for you.  White chocolate…well, really isn't chocolate and contains no antioxidants.  Milk chocolate is much higher sugar and fat and has significantly less flavonoid content than dark chocolate.  1oz a day of dark chocolate is a healthy addition to your diet.  Dark chocolate, 70% cocoa or higher, is loaded with antioxidant power that has been linked to cardiovascular protection, improvements in blood pressure, cholesterol levels, and insulin sensitivity.  Dark chocolate is one of those things I have never been willing to give up.  Whether it's a handful of my favorite dark chocolate sea salt almonds from Trader Joe's or a chunk of chocolate, everyday I have some.  So if chocolate is something you love and have been sacrificing in the name of health, don’t sacrifice it anymore!  Enjoy a small amount (~1oz/day) several days a week and your health will thank you.

XO  Joy

BE THE CHANGE YOU WANT TO SEE IN YOUR LIFE

When you are right with yourself, the world is right with you
XO Joy

Do you want more understanding in your life?

Then be more understanding to those around you.

Do you want to see more compassion and acceptance?

Then show more compassion and acceptance.

Do you want inspiration in your life?

Then inspire someone.

We have to be the change we want to see in our lives.  Just wanting and complaining will not bring about change.  It doesn't work that way.  You have to give in order to receive. But...the giving has to come from an authentic place.  Meaning you can't give (whatever it may be--a smile, compassion, understanding, monetary, love, etc) with the only intent to receive something back.  It doesn't work that way either.  You know when you are giving from an authentic place because you realize the giving is a much greater gift than receiving.  I tend to make this sound simplistic...but it kind of is.  It is a choice.  You may have to start out making a conscious effort to do this but after a while it will flow naturally out of you and you start to look at life and those around you differently.  So the next time you find yourself wishing for some kind of change in your life, immediately look around you and see how you can be that change you are wanting.  It may not happen the next day but I promise if give what you want more of in your life you will start to see it manifest in your own life.

XO  Joy