KRAZY TALK with Dr. Katie

Hugging is Medicine

Hugging transfers energy and gives an emotional lift to the person getting hugged. Scientists say that hugging is a form of communication because it can say things you don’t have the words for. And what’s even better is you usually can’t give a hug without getting one in return. So go ahead and get your hug on today!

Go ahead and refill that water bottle. ..your body will thank you!

Go ahead and refill that water bottle. ..your body will thank you!

(via coachlo4wellness)

Being optimistic has a direct link to living a life filled with happiness and joy.  Life is hard and we get thrown many things at us each day that can have a negative impact on our mood.  When these incidences occur here are my 2 tips to keep a positive attitude:

1.  Give yourself the freedom to let your negative emotions occur naturally and then find a safe and appropriate means of letting these emotions out. (go for a walk/run, talk your feelings out with a trusted confidant, or take a few moments to sit alone to do some breathing techniques and meditate.)  Holding negativity inside of you or trying to suppress it, does not do you justice as you will be unable to move past the  issue in a timely manner.  

2.  Take a minute to be grateful.  Gratitude is the single best strategy to living a positive and happy life.  Be thankful for the lesson or growing opportunity that is dispersed within each setback. Having troubles finding something to be grateful for?  That’s OK. My fallback when I’m struggling to see the rainbow in the cloud is to remind myself that I have breath in my lungs and as long as I’m alive I have the opportunity to give and receive love.

Being optimistic has a direct link to living a life filled with happiness and joy. Life is hard and we get thrown many things at us each day that can have a negative impact on our mood. When these incidences occur here are my 2 tips to keep a positive attitude:

1. Give yourself the freedom to let your negative emotions occur naturally and then find a safe and appropriate means of letting these emotions out. (go for a walk/run, talk your feelings out with a trusted confidant, or take a few moments to sit alone to do some breathing techniques and meditate.) Holding negativity inside of you or trying to suppress it, does not do you justice as you will be unable to move past the issue in a timely manner.

2. Take a minute to be grateful. Gratitude is the single best strategy to living a positive and happy life. Be thankful for the lesson or growing opportunity that is dispersed within each setback. Having troubles finding something to be grateful for? That’s OK. My fallback when I’m struggling to see the rainbow in the cloud is to remind myself that I have breath in my lungs and as long as I’m alive I have the opportunity to give and receive love.

A large barrier to people living a healthy lifestyle is this notion that change occurs quickly.  We go to extremes to try and speed up the process and then get disappointed when we aren’t successful.  This cycle is not only detrimental to our physical health but also to our mental well-being.  

Choose one behavior you’d like to change and start small.  Just like a boulder falling from a hill, you will gain momentum and confidence, and each small change you make will add up to one big impact.  Remember that being healthy is a process, not an event, so stop being so hard on yourself and for goodness sakes stop with all the quick fix schemes.  Trust me they’re all Krazy Talk!

A large barrier to people living a healthy lifestyle is this notion that change occurs quickly. We go to extremes to try and speed up the process and then get disappointed when we aren’t successful. This cycle is not only detrimental to our physical health but also to our mental well-being.

Choose one behavior you’d like to change and start small. Just like a boulder falling from a hill, you will gain momentum and confidence, and each small change you make will add up to one big impact. Remember that being healthy is a process, not an event, so stop being so hard on yourself and for goodness sakes stop with all the quick fix schemes. Trust me they’re all Krazy Talk!

Start off the day with a variety of nutrients to get you going on the right foot. Make your breakfast simple and easy so you are less tempted to skip or pick something up from a fast food place on your way into work.

(Source: whatareyoudoingitfor, via coachlo4wellness)

So Fresh and So Clean!

“How did I let it happen again? I really thought I’d be able to use all the fresh broccoli I bought before it went bad.  I even planned out all my meals and I still had to throw some away!”  Does this type of conversation every run through your head?  It happens to even the best of us.  You have every intention to utilize all the fresh produce you bought at the store last Saturday, but by Thursday you are throwing some wilted vegetables or moldy fruits into the garbage can.  But what else can you do?  Everyone knows that fresh is best when compared to frozen or canned options.  Right???  WRONG! 

OK in some instances that statement isn’t Krazy Talk, but let’s take a moment to go through some facts.  Let’s start with frozen fruits and vegetables.  The frozen process starts with harvesting the produce at its peak of ripeness and then immediately flash freezing it.  Overall, this traps all those glorious antioxidants inside keeping the high nutrient value of the fruit or vegetable.  When you compare this to its fresh counterpart, which is often picked before its peak of ripeness so that it may be shipped with minimal damage during the long distance it usually takes to end up in your grocery store, it’s been exposed to a lot of heat and light which can diminish or degrade some of its nutrients.  Plus, it never started at its peak nutrient state to begin with because it wasn’t allowed to fully ripen before being harvested.

So what about canned options?  Although there tends to be some added preservatives like sugar and salt in these products, the main vitamins and minerals that we are searching for with fruits and vegetables are packed in and ready to be used.  My suggestion is to look for options that are packed in water or its own juice and then rinse it with some cold water to get rid of the majority of these added components before preparing it with your meal.

So if you grow your own produce or have access to local farmer’s markets, then buy those beautiful fresh fruits and vegetables and be merry, but in case that’s not an option or during non-peak seasons stock up on frozen and canned alternatives.  I promise you’ll potentially save time and money without skimping on the awesome health benefits these foods have to offer.

There’s this myth that you have to be a pro athlete or be rippling with muscles to call yourself fit.  Stop the Krazy Talk people!  I challenge you to reframe the conversation that is filled with negative put downs if you don’t hang out in the gym for 3 hours, 7 days a week. (I’ll let you in on a little secret….that means you have a life!) Do what you can, when you can do it and celebrate how amazing your body is no matter what your age, gender, or ability level. So drop down and give me 1, 20, or 100 push-ups and keep living a life centered around health and wellness.

There’s this myth that you have to be a pro athlete or be rippling with muscles to call yourself fit.  Stop the Krazy Talk people!  I challenge you to reframe the conversation that is filled with negative put downs if you don’t hang out in the gym for 3 hours, 7 days a week. (I’ll let you in on a little secret….that means you have a life!) Do what you can, when you can do it and celebrate how amazing your body is no matter what your age, gender, or ability level. So drop down and give me 1, 20, or 100 push-ups and keep living a life centered around health and wellness.

Sometimes it is really hard to quiet the mind, especially when you tend to over-think things like I do.  Meditation has been proven to help reduce anxiety and stress as well as improve mental function.  The more you practice the better you will get and the quicker the benefits will occur.  Start slow with 5 minutes a day and try and work up to 15-30.  I promise your brain will thank you!

Sometimes it is really hard to quiet the mind, especially when you tend to over-think things like I do.  Meditation has been proven to help reduce anxiety and stress as well as improve mental function.  The more you practice the better you will get and the quicker the benefits will occur.  Start slow with 5 minutes a day and try and work up to 15-30.  I promise your brain will thank you!

A little food humor to help start off the week on a good note. :)

A little food humor to help start off the week on a good note. :)