Hello readers! I have decided to take a 2 month break from blogging on The Well With All. My passion is to help others hit their goals and dreams and right now my attention must go into my business which will help me achieve that goal. I speak often about being focused and driven toward your specific goal and for me to do this it means stepping away temporarily from this blog.
If you'd like to know what I'm doing or be in touch with me for any reason, please don't hesitate to email me.
If you are on Facebook, go online and 'like' The Well With All. I will still be posting health info, recipes and motivation from here! Also, if you like simple and healthy recipes; I will still be posting on Monica's Kitchen, once per week!
Thanks for understanding this decision. The Well With All will be back!
In health and prosperity,
Monica
Sunday, June 17, 2012
Wednesday, June 13, 2012
Pull Down the Rear View Mirror
Finding Your Why
This is so simple, yet we often make it so complicated. Many of us try to get deep and try and discover why we are on this earth. Others of us, don't really think about it at all, but just want to have fun. Others of us, have no idea where to start when it comes to the "WHY."
What is the "why"??
It's why you get up in the morning...sometimes it could be as simple as, 'I have to go to work so that I can pay the rent.' When you have kids, it could turn into, 'I have to work so that I can pay the rent, feed the kids and buy some diapers." If you're single like me, it may not be as serious, but it still warrants thought. It could be, 'I want to provide a decent space for my parents to stay when they visit' or 'I want to take my little brother on a trip after he graduates college.'
If you relate to any of these whys, that's awesome. They are all really financial whys. You need money and time to do all these things. Isn't that the truth with almost any goal?
It doesn't mean that you are materialistic. But don't most goals involve having more time or money (or both?).
One of my for real goals is to become a motivational speaker (of sorts). To travel and speak and influence others to live better and to the full potential. It's more of an intangible goal that say, a school teacher or a dental hygeneist. With these careers, you get educated, you pass tests, you get experience and then you get a job. Not easy, but pretty straight forward.
When talking about being a motivational speaker, who travels and writes, how do you prep for that? What do you do?
I imagine there are many out there with goals that lend the question, "What should I do to get myself closer to my goal?!"
The truth is simple.
You get around people who are doing what you want to do.
Truly successful people rise and get excited about helping others be successful.
Keep searching until you find the help or the mentorship you need. If you have ever thought of owning your own business and learning from those who live the ultimate lifestyle, email me and I'll hook you up (just saying!)
Your why is truly something that makes you emotional to talk about. If you start to talk about your why and you get choked up, that means it's something that's important to you and you need to keep pursuing it.
On the contrary, if you think something is your why, but it doesn't drive you to do the work necessary to achieve the result needed, it's not your why. Even if it's important. We are not all created to solve everything.
Just because something sounds like a good cause, does not mean it's YOUR cause.
Keep looking until you find your cause, and then take away your rear view mirror and drive forward!
This is so simple, yet we often make it so complicated. Many of us try to get deep and try and discover why we are on this earth. Others of us, don't really think about it at all, but just want to have fun. Others of us, have no idea where to start when it comes to the "WHY."
What is the "why"??
It's why you get up in the morning...sometimes it could be as simple as, 'I have to go to work so that I can pay the rent.' When you have kids, it could turn into, 'I have to work so that I can pay the rent, feed the kids and buy some diapers." If you're single like me, it may not be as serious, but it still warrants thought. It could be, 'I want to provide a decent space for my parents to stay when they visit' or 'I want to take my little brother on a trip after he graduates college.'
If you relate to any of these whys, that's awesome. They are all really financial whys. You need money and time to do all these things. Isn't that the truth with almost any goal?
It doesn't mean that you are materialistic. But don't most goals involve having more time or money (or both?).
One of my for real goals is to become a motivational speaker (of sorts). To travel and speak and influence others to live better and to the full potential. It's more of an intangible goal that say, a school teacher or a dental hygeneist. With these careers, you get educated, you pass tests, you get experience and then you get a job. Not easy, but pretty straight forward.
When talking about being a motivational speaker, who travels and writes, how do you prep for that? What do you do?
I imagine there are many out there with goals that lend the question, "What should I do to get myself closer to my goal?!"
The truth is simple.
You get around people who are doing what you want to do.
Truly successful people rise and get excited about helping others be successful.
Keep searching until you find the help or the mentorship you need. If you have ever thought of owning your own business and learning from those who live the ultimate lifestyle, email me and I'll hook you up (just saying!)
Your why is truly something that makes you emotional to talk about. If you start to talk about your why and you get choked up, that means it's something that's important to you and you need to keep pursuing it.
On the contrary, if you think something is your why, but it doesn't drive you to do the work necessary to achieve the result needed, it's not your why. Even if it's important. We are not all created to solve everything.
Just because something sounds like a good cause, does not mean it's YOUR cause.
Keep looking until you find your cause, and then take away your rear view mirror and drive forward!
Thursday, June 7, 2012
The Pursuit...of Happiness (and Joy)
"It was right then that I started thinking about Thomas Jefferson on the Declaration of Independence and the part about our right to life, liberty, and the pursuit of happiness. And I remember thinking how did he know to put the pursuit part in there? That maybe, happiness is something that we can only pursue and maybe we can actually never have it. No matter what. How did he know that?"
What do you think about that statement. To me, what stuck out is:
"how did he know to put the pursuit part in there."
I believe that if you have a dream in your heart to accomplish, it doesn't just come to you, you must pursue it. Can you pursue something (that's right) and be miserable? Absolutely! But if you pursue something that you know is right, and after a time, you achieve what you knew was right..what you knew you were called to do...then that's success. And it in turn leads to happiness (or a better descriptor: joy).
So if the founding fathers could pursue (and stand on): life, liberty, and the pursuit of happiness; why don't we adapt that into our everyday lives.
How does this apply to you?
You must decide what "life, liberty, and the pursuit of happiness" means to YOU. We are all different. I guarantee what it means to you will be different than what it means to you.
Find your happiness, your pursuit. Find what makes you get up in the morning with gumption, and spark, and a true calling and purpose. Then never let it go, and never let anyone take it from you.
That is the pursuit.
That is how you make an impact.
This is how you change your life (if that is your desire).
In health and prosperity,
Monica
Saturday, June 2, 2012
It's Like Playing Bball Without Hoops
Recently I heard a very successful, young, and bold entrepreneur say, "doing a whole lot of work without a specific goal, is like playing basketball without hoops...it's very frustrating."
Now, at this moment, I had to set my own ego aside, because I am good at setting goals, and I would venture to say, I'm good at helping others set their goals too. When I heard him say this, it kind of hit me like a brick to the head, with regard to a couple areas of my life, where I have been working and thinking forward about things non-stop, but do often get frustrated with the results.
So this begs the question...
Are we really moving toward our goals (and do we know what our goals are), or are we just floating from event to event hoping something will change?
My hope is that you are the first scenario, but so often (even if it's just in one area of life), we are stuck in scenario #2.
This statement was so powerful, it bears repeating:
"Doing a whole lot of work without a specific goal, is like playing basketball without hoops...it's very frustrating."
The truth is, that when you set a goal and make a full out commitment to it (with the right heart), things and people will come into play to help make it happen. This is a universal truth. You may not even know why someone is stepping in to help you. Another person, may not know why they were called to help out your cause. There is power in setting a true goal, and then pursuing it with passion.
In response to this young entrepreneurs statement, I spent the week thinking about it, and then applying it to my own life.
What I came out with, I want to share with you from a universal perspective. His statement got me thinking about:
1. Do you know what you're trying to accomplish in every area of your life, including: health, family, spiritual, finance, etc.
2. Are your goals moving you forward or frustrating you enough to keep you standing still?
3. Do you have a mentor (or someone who is where you want to be), that can help guide you toward your dreams and goals?
4. Are your goals important enough (for you), that they are worth pursuing (for you).
Change takes prepared action.
The saying goes, "plan your work, then work your plan."
Sometimes the planning is just as important as the action.
Ralph Waldo Emerson said, "do the thing, and you shall have the power."
Step out. Don't be afraid to reveal your dreams and goals (first to yourself, and then to a trusted mentor!)
Now, at this moment, I had to set my own ego aside, because I am good at setting goals, and I would venture to say, I'm good at helping others set their goals too. When I heard him say this, it kind of hit me like a brick to the head, with regard to a couple areas of my life, where I have been working and thinking forward about things non-stop, but do often get frustrated with the results.
So this begs the question...
Are we really moving toward our goals (and do we know what our goals are), or are we just floating from event to event hoping something will change?
My hope is that you are the first scenario, but so often (even if it's just in one area of life), we are stuck in scenario #2.
This statement was so powerful, it bears repeating:
"Doing a whole lot of work without a specific goal, is like playing basketball without hoops...it's very frustrating."
The truth is, that when you set a goal and make a full out commitment to it (with the right heart), things and people will come into play to help make it happen. This is a universal truth. You may not even know why someone is stepping in to help you. Another person, may not know why they were called to help out your cause. There is power in setting a true goal, and then pursuing it with passion.
In response to this young entrepreneurs statement, I spent the week thinking about it, and then applying it to my own life.
What I came out with, I want to share with you from a universal perspective. His statement got me thinking about:
1. Do you know what you're trying to accomplish in every area of your life, including: health, family, spiritual, finance, etc.
2. Are your goals moving you forward or frustrating you enough to keep you standing still?
3. Do you have a mentor (or someone who is where you want to be), that can help guide you toward your dreams and goals?
4. Are your goals important enough (for you), that they are worth pursuing (for you).
Change takes prepared action.
The saying goes, "plan your work, then work your plan."
Sometimes the planning is just as important as the action.
Ralph Waldo Emerson said, "do the thing, and you shall have the power."
Step out. Don't be afraid to reveal your dreams and goals (first to yourself, and then to a trusted mentor!)
30-Days Sugar Free Recap
First, can I tell you that sugar free is not as ridiculous as it sounds. When I first heard of a sugar-free challenge, I imagined a diet filled with water, vegetables and those little sugar-free caramel candies.
You may think, 'no I could never do that' or 'that must be really restrictive.' To that I would say, 'yes you can' and 'it's really not.'
Can I be honest with you and tell you that I did not maintain sugar free the entire time (probably 80-90%). I still got results in the form of better stabilization of my blood sugar, more energy, and less stiffness in my joints and body. The program is not as restrictive as you think. By the way, I'm not a dietitian, but if you are reading up on a program that eliminates a food group, steer clear. We are supposed to get calories and nutrients from all food groups.
There are a lot of great programs out there that you can follow, regardless of your goal. The key is finding on that you will stick with consistently. In my opinion, the best programs out there will encourage you to eat the majority of your meals from fruits, vegetables, legumes, nuts and seeds, and lean proteins (if you want to figure out the right diet for you, consult with a dietitian who is up on current nutrition!)
When my friend Stefanie told me that she was doing Dr. Scott Olson's 30-day sugar free challenge and after watching the 60-minutes special on sugar toxicity, I immediately knew it was right for me (this usually doesn't happen to me--as I am a natural skeptic of programs and anything that sounds gimmicky!)
Here's a tip: if you watch the video and read about the program and think, 'YES! This is what I've been looking for,' then go for it and give it 30-days. If you check out the info and think, 'that doesn't sound like something I'd follow' or 'no way I'm doing that,' then don't! Find something else, and keep looking til you get that reaction of 'Oh yes! This is for me.'
As a personal trainer, if we sit down and you tell me you hate to swim. I tell you, 'to hit your goals you have to swim.' Are you set up for success or failure?
The thing is, I don't have a sweet tooth. I don't go for candy or cupcakes, or any of that stuff. You could put me in a bakery by myself for an hour and I wouldn't be tempted (actually randomly today I was in a pastry shop and wasn't tempted at all). I do like ice cream though, and really can't buy anything other than an individual size serving...just letting you know :)
The sugar I was eating was coming more from processed food choices, jams, breads, and starchy veggies. Prior to the 30-day sugar free challenge, I was having struggles with rapidly dipping blood sugar, and often a loopy feeling after eating. Throughout the 30-days, I figured out what foods make me feel loopy and disconnected, and I figured out what gives me true energy. Still working on perfecting this, but it's gotten a lot better.
Here are some of the key moments and lessons that I took away from the challenge:
Day 1: I ate eggs and veggies for breakfast, and apple and string cheese for a snack and then went to The Fresh Market for lunch. My normal choice here would be a sandwich from the deli or sushi and occasionally a salad or something that I would come home and cook. This day I chose this huge spinach salad with feta, berries and walnuts. It was delicious and I remember when I was eating it, how proud I was that I had made the sugar free choice.
Day 3: At a layover in Miami, it had been way too long since I had eaten. Walking up and down the terminal, all I could find was processed, fast type foods. Determined to find something that was sugar free, I stumbled upon a little buffet type thing that had pre-made salads. It wasn't my favorite choice of ingredients, but it was sugar free and it was food. I was proud of myself for making that choice over any number of temporarily delicious foods.
On a side note, if you eat frozen meals, takeout, fast food, or restaurant foods on an everyday basis, I challenge you to change over to freshly made food (that you cook or prepare) for 1 week. Then go back to your favorite dish in the above category. I bet it will taste totally different to you!
Day 11: I was at a BBQ and the dinner served was chicken marinated in honey and bbq sauce, corn on the cob and grilled potatoes. This is all no-no food on this challenge, although most would consider this a generally healthy meal (and it is!). For me though, after I ate this meal I felt that odd, loopy, disconnected feeling. For whatever reason, I seem to be sensitive to sugars in starchy foods. Hark!
Day 12: Ordered pizza with my cousin. Started eating it, and found that I really did not desire the crust at all. Ate just the toppings. This was kind of weird, but it shows that reducing hidden sugars really does make an impact.
Day 16: Discovered the best sugar free meal ever...salmon and steamed broccoli. Ever since the start of this challenge, I have been craving salmon, just simply sauteed with a little olive oil, salt and pepper.
Day 24: Started making green smoothies for breakfast. Yum! This may have coincided with the sudden jump in temperature and humidity, but regardless, starting the day with a smoothie is my new go-to. My favorites are either spinach or kale mixed with a natural protein powder, and then pineapple or mixed berries, along with nuts or nut butter, and any other ingredients that may be lying around!
Day 30: I couldn't believe it had been 30-days! Just by reading Dr. Olson's daily emails and by studying on my own, and experiencing the effects of different foods, on my own, I learned a ton in the 30-days (about my own body), even though I didn't go 100% sugar free.
Day 34: Still conscious and making sugar free choices as much as possible. Went out for Thai food and read through the full menu, studying the ingredients. Chose a Spicy Basil dish with shrimp. The sauce was super light and did not seem to have sugar in it. It was delicious and I could tell it was probably the healthiest (in all categories) choice I could have made there.
Results: In general, I will tell you that I have more energy and clarity with my daily focus than I did 30-days ago. Not sure if it's the (almost) sugar free or just popping out of winter doldrums, but my drive and ambition is at an all time high. My body feels good, and even though I have a slight weight loss goal (this story in another blog post), I still feel good about myself, even following this program only partially.
Moving forward, I plan to maintain sugar free about 85% of the time. One thing I will be adding back in is the classic PB&J, because it sustains me, and I am constantly on the go, so it's a good option. I will be re-evaluating my bread and jam choices though! You may even see a recipe for homemade jam in the future! I do have a health goal for this month that involves either losing weight or simply gaining lean muscle tissue (more to come on this).
Part of the 15% not sugar free is meals out where I think I'm ordering sugar free, but I am guessing that restaurants probably add sugar and salt to their food to make it taste better. I travel a lot and am always on the go, so sometimes (actually often) I am not making my own food. And then of course there is human error (often known as caving in on something you want!) Perfection is not my goal. Rather:
I would recommend Dr. Scott's program to anyone who thinks that they made need to reduce their sugar intake or to anyone who is reading this that thinks: "hmm, this is for me." If you think that please pursue it. If you read this and think it's nuts, find another sound program to follow, if your goal is to make a change.
In health and prosperity,
Monica
We all have our perceptions of what it means to be sugar-free.
You may think, 'no I could never do that' or 'that must be really restrictive.' To that I would say, 'yes you can' and 'it's really not.'
Can I be honest with you and tell you that I did not maintain sugar free the entire time (probably 80-90%). I still got results in the form of better stabilization of my blood sugar, more energy, and less stiffness in my joints and body. The program is not as restrictive as you think. By the way, I'm not a dietitian, but if you are reading up on a program that eliminates a food group, steer clear. We are supposed to get calories and nutrients from all food groups.
There are a lot of great programs out there that you can follow, regardless of your goal. The key is finding on that you will stick with consistently. In my opinion, the best programs out there will encourage you to eat the majority of your meals from fruits, vegetables, legumes, nuts and seeds, and lean proteins (if you want to figure out the right diet for you, consult with a dietitian who is up on current nutrition!)
When my friend Stefanie told me that she was doing Dr. Scott Olson's 30-day sugar free challenge and after watching the 60-minutes special on sugar toxicity, I immediately knew it was right for me (this usually doesn't happen to me--as I am a natural skeptic of programs and anything that sounds gimmicky!)
Here's a tip: if you watch the video and read about the program and think, 'YES! This is what I've been looking for,' then go for it and give it 30-days. If you check out the info and think, 'that doesn't sound like something I'd follow' or 'no way I'm doing that,' then don't! Find something else, and keep looking til you get that reaction of 'Oh yes! This is for me.'
The best laid plan will be one that you choose on your own accord and one that you practice consistently.
As a personal trainer, if we sit down and you tell me you hate to swim. I tell you, 'to hit your goals you have to swim.' Are you set up for success or failure?
The thing is, I don't have a sweet tooth. I don't go for candy or cupcakes, or any of that stuff. You could put me in a bakery by myself for an hour and I wouldn't be tempted (actually randomly today I was in a pastry shop and wasn't tempted at all). I do like ice cream though, and really can't buy anything other than an individual size serving...just letting you know :)
The sugar I was eating was coming more from processed food choices, jams, breads, and starchy veggies. Prior to the 30-day sugar free challenge, I was having struggles with rapidly dipping blood sugar, and often a loopy feeling after eating. Throughout the 30-days, I figured out what foods make me feel loopy and disconnected, and I figured out what gives me true energy. Still working on perfecting this, but it's gotten a lot better.
Even though I was already eating a healthy diet and living a very active lifestyle, I still knew I could be better.
Here are some of the key moments and lessons that I took away from the challenge:
Day 1: I ate eggs and veggies for breakfast, and apple and string cheese for a snack and then went to The Fresh Market for lunch. My normal choice here would be a sandwich from the deli or sushi and occasionally a salad or something that I would come home and cook. This day I chose this huge spinach salad with feta, berries and walnuts. It was delicious and I remember when I was eating it, how proud I was that I had made the sugar free choice.
Day 3: At a layover in Miami, it had been way too long since I had eaten. Walking up and down the terminal, all I could find was processed, fast type foods. Determined to find something that was sugar free, I stumbled upon a little buffet type thing that had pre-made salads. It wasn't my favorite choice of ingredients, but it was sugar free and it was food. I was proud of myself for making that choice over any number of temporarily delicious foods.
On a side note, if you eat frozen meals, takeout, fast food, or restaurant foods on an everyday basis, I challenge you to change over to freshly made food (that you cook or prepare) for 1 week. Then go back to your favorite dish in the above category. I bet it will taste totally different to you!
Day 11: I was at a BBQ and the dinner served was chicken marinated in honey and bbq sauce, corn on the cob and grilled potatoes. This is all no-no food on this challenge, although most would consider this a generally healthy meal (and it is!). For me though, after I ate this meal I felt that odd, loopy, disconnected feeling. For whatever reason, I seem to be sensitive to sugars in starchy foods. Hark!
Day 12: Ordered pizza with my cousin. Started eating it, and found that I really did not desire the crust at all. Ate just the toppings. This was kind of weird, but it shows that reducing hidden sugars really does make an impact.
Day 16: Discovered the best sugar free meal ever...salmon and steamed broccoli. Ever since the start of this challenge, I have been craving salmon, just simply sauteed with a little olive oil, salt and pepper.
Day 24: Started making green smoothies for breakfast. Yum! This may have coincided with the sudden jump in temperature and humidity, but regardless, starting the day with a smoothie is my new go-to. My favorites are either spinach or kale mixed with a natural protein powder, and then pineapple or mixed berries, along with nuts or nut butter, and any other ingredients that may be lying around!
Day 30: I couldn't believe it had been 30-days! Just by reading Dr. Olson's daily emails and by studying on my own, and experiencing the effects of different foods, on my own, I learned a ton in the 30-days (about my own body), even though I didn't go 100% sugar free.
Day 34: Still conscious and making sugar free choices as much as possible. Went out for Thai food and read through the full menu, studying the ingredients. Chose a Spicy Basil dish with shrimp. The sauce was super light and did not seem to have sugar in it. It was delicious and I could tell it was probably the healthiest (in all categories) choice I could have made there.
Results: In general, I will tell you that I have more energy and clarity with my daily focus than I did 30-days ago. Not sure if it's the (almost) sugar free or just popping out of winter doldrums, but my drive and ambition is at an all time high. My body feels good, and even though I have a slight weight loss goal (this story in another blog post), I still feel good about myself, even following this program only partially.
Moving forward, I plan to maintain sugar free about 85% of the time. One thing I will be adding back in is the classic PB&J, because it sustains me, and I am constantly on the go, so it's a good option. I will be re-evaluating my bread and jam choices though! You may even see a recipe for homemade jam in the future! I do have a health goal for this month that involves either losing weight or simply gaining lean muscle tissue (more to come on this).
Part of the 15% not sugar free is meals out where I think I'm ordering sugar free, but I am guessing that restaurants probably add sugar and salt to their food to make it taste better. I travel a lot and am always on the go, so sometimes (actually often) I am not making my own food. And then of course there is human error (often known as caving in on something you want!) Perfection is not my goal. Rather:
Awareness, backed by better choices is my goal
I would recommend Dr. Scott's program to anyone who thinks that they made need to reduce their sugar intake or to anyone who is reading this that thinks: "hmm, this is for me." If you think that please pursue it. If you read this and think it's nuts, find another sound program to follow, if your goal is to make a change.
In health and prosperity,
Monica
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