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January 9, 2013
magic meditation

the magic of change

as I settle into the New Year, a fresh start and resolutions setting, I’ve been thinking a lot about commitment.  because let’s be honest, these days we’re more committed to watching our favorite TV shows than we are to exercising.  we’re more committed and passionate about our make-up brand than our vitamin brand.  we’re more committed to our credit card payments than we are to living within our means.  and for the most part, we are more committed to our misery than we are committed to pursuing our joy.

then I was listening to an interview yesterday between Marie Forleo and Gabby Bernstein, when Gabby said that for people to really be willing to make change and get committed, they have to hit some sort of “rock bottom.”  and it’s true.  why is that?  why do things have to get SO bad?  why must we have no choice other than to change before we are willing to commit and actually make it happen?  why aren’t we willing to change when things just aren’t ideal?  or when our current choicess are simply not allowing us to be our best selves?

now I understand that the fresh start of a new year somehow makes it easier to take that first step.  so, assuming that you are considering making change in your life in 2013…whether you’ve hit your “rock bottom,” or found the motivation within (this means feeling worthy of change and worthy of being your best self)…you’ll want to hear this next part.

Gabby goes on to talk about the science behind making change stick.  the magic lies in repetition; the magic lies in 40 days.  she says “from a neuro-scientific perspective it’s literally changing the neuro pathways in our brains; you’re creating new patterns.”  this is not the first time I’ve heard this…but it is the first time I’ve thought to apply it to New Year’s Resolutions.

you’ve probably heard the “take one day at a time” motivation, and that works for some people.  but if you’re one of those who need the light at the end of the tunnel to give you hope…what if this year you focused on committing to your resolutions for only 40 days?  would that help you stay on track?  give you the motivation to stick with it?

…because at the end of 40 days something magical might happen, you just might be re-wired.

I posted on my Facebook page the week of Thanksgiving that I was going to meditate every day in December.  and the truth is that I meditated most days in December, but not all; and not on vacation (I clearly wasn’t committed enough).  but I’ve decided to recommit, to start again, with my goal being to meditate for 40 days in a row.

what could you do for 40 days?

with love, KG

December 25, 2012
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do you have a self-care plan?

I’ve been writing for the last two weeks about my relationship with food.  I’ve done so in preparation for Be the Change!, inviting you to change your relationship with food and your body.  (it kicks off January 7th but registration ends tonight!)

but something I haven’t touched on yet is emotional eating: comfort foods, long and stressful day rewards, mindless mouth-busying, anxiety-quieting eating.

emotional eating  was definitely a part of my old relationship with food, one that was more personal, one that I didn’t like to acknowledge.  (needing to lose weight is definitely a socially acceptable topic, right?  but who do you hear talking about what they ate last night in relation to the sadness they felt?)

the truth: the feelings we’re feeling when we’re stuffing our mouths full of empty calories for the sugar high or serotonin boost – they need to be felt, acknowledged.

the good news: the alternative to emotional eating can be simple.  just as a baby sucks its thumb, we too can find ways of acknowledging our need for comfort and self-soothing.

the trick is to redirect your energies.  the nights went the temptation is strong to fill up a plate and sit in front of the TV until bedtime might instead be the perfect night for a light meal and a relaxing yoga class; maybe a hot cup of tea and a good book; maybe a hot bubble bath, candlelight and a good cry; maybe a long-distance phone call to a dear friend or relative; OR maybe some booty shakin’ to a favorite old CD!

good self-care looks different to everybody.  those are some of my favorite self-soothers.  but it’s really important that you take time to listen and learn what your self-soothers are.  (side note: sometimes in the moment I don’t feel like doing them…but if I know they’ll help, I start.  and I’m always glad I did.)

the next time you have a rough day, ask yourself, “what do I really need right now?”  I promise that if you can redirect your energy towards something that acknowledges and allows you to actively participate in good self-care, the result is healing…as opposed to self-destructing.

and if by chance you are sitting today in the thick guilt of overindulgence, practice forgiveness.  practice compassion.  and maybe practice a different kind of self-soothing.

wishing you comfort, peace & joy,

KG

P.S  now leave a comment and tell me what your favorite self-soother is!  I want to hear from you!!

P.P.S.  if this conversation resonated with you today, consider Be the Change!  we’re going to talk about things like pleasure, emotional comfort, self-worth.  this program is holistic in nature and truly addresses our relationship with our bodies and with food.  and the journey starts January 7th (registration ends tonight! email me at kmgenovese@gmail.com to sign up!)

December 20, 2012
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edumacation

last week I wrote about changing your relationship with food and offered up a suggestion, something to think about in the midst of the holiday food extravaganza.  if you missed that one, read it here first.

then I got into conversation with a loved one about how my relationship with food has changed over the past 3 or 4 years.   in that conversation I said something that surprised me, caught me off guard.

“although I used to struggle with a sugar addiction, I haven’t binged in years.”

in saying it aloud, the truth was incredibly freeing.  don’t misunderstand me, I still enjoy sugary indulgences and chocolately goodness.  but I rarely, if not never, feel the icky out-of-control, maybe-this-will-fix-me, I-can’t-stop sense of urgency  around food that I used to.  rarely, if not never, do I eat with a sense of guilt I already know I’ll feel when I’m done.  rarely, if not never, do I feel powerless when it comes to my diet or my weight.  YAY!!

then she asked me how I did it.  and I’m going to tell you exactly how I did it.  maybe it’s not sugar for you; maybe it’s salty chips or starches like white bread and pastas.  whatever it is, I get it.  I have and will always really love eating.  but it can be emotional and physical agony.  this I know.

the 5 things that changed my relationship with food:

1.  I got educated about how foods affect my blood sugar levels.  This is the single most important thing I did; none of the other things I’m going to share with you would have been possible without first learning and applying this knowledge.  Because our blood sugar levels (outside of the normal range, too high or too low) cause very real chemical and hormonal reactions in the body that for starters increase simple carb cravings and tell your body to store fat around your midsection.  sharing the many powerful truths about blood sugar levels and their effects on our relationship with food is an entire seminar by itself, and I can’t get into that today.  but I can’t stress enough the importance of taking this one single action.

2.  I stopped buying sweets.  On a conference call recently with Dr. Oz he said, “the battle is in the grocery store, not the kitchen!”  If it’s not in the house, I don’t eat it…so I don’t buy it!!

3.  I make it from scratch.  No box brownie mixes here!  When I do want a treat, I look through a cookbook and pick a recipe (or more recently I browse Pinterest!).  I put all the ingredients I don’t have on the grocery list and buy them next time I go.  Then with great attention, care and love I whisk the flour and salt and baking soda together; I watch as the butter and melted chocolate chips combine.  I touch every ingredient and bake with loving anticipation.

4.  I make sure it’s something exquisite, unique, decadent.  I don’t waste calories, sugar highs or preparation time on just anything anymore.   I’m a total dessert snob.  but food can be and is meant to be a pleasure-full experience, a practice of incredible self-care.  (I’ll touch on this more next week!)

5.  I share with the people I love.  I give.  Most often, recipes, for desserts in my case, are for an entire 9 X 13 pan, a whole cake or dozens of cookies.  I thoroughly enjoy for 2 or 3 nights, then give the rest away to my husband’s co-workers, family or friends!

take note that I don’t believe in deprivation.   take note that our relationships with food are a journey (not a destination) just as our relationships with other people, with the Holy Spirit and with money, etc.  it’s about finding a lifestyle or way of living that honors and supports and keeps those relationships healthy.

now, last week I asked you to stay tuned if changing your relationship with food is on your 2013 list of to-dos.  so, true to my word, I have a really amazing offer for you:  I’m going to help you get educated about blood sugar.  click here for all of the juicy details of this offer, including an intro video from me clarifying exactly why this offer is so special.

make sure and check it out right now!  let the offer settle in, see how it feels, consider the possibility and get ready to COMMIT…the journey starts January 7th, but the deadline to join in is next Wednesday, December 26th! 

and I want you there!  the other side of transforming your relationship with your body and with food is pure bliss.  I’ll make you that promise. :)

now, go enjoy your friends & family; Merry Christmas!!

with all of the love, joy and gratitude I can muster,

KG

 

P.S. next week I’ll share more about how I’ve changed my mental and emotional relationship to food.  if emotional eating isn’t new to you – you’ll want to hear this.  stay tuned!

December 10, 2012
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the equation

I’ve been quiet.  and I’ve missed you!  truth be told – I’ve been having trouble feeling good about writing and sharing my advice lately.  everywhere I look or listen people are offering tips, tricks, opinions and advice for the holidays.  they want to help you decorate better, cook healthier appetizers, avoid holiday weight gain, throw a rockin’ party, pay less for your gifts, buy the best gifts and be the best dressed.  I mean, really.

then I read something I just had to pass along.

I’m reading a book called ”The School of Essential Ingredients.”  it’s a novel about a cooking class; an elegant, heart-warming story that weaves the lives of the students together, revealing new life lessons with each dish they create.  a story about nourishing bodies AND souls in the kitchen.

at the start of the first class, the teacher announces that the students’ first task is to kill the crabs they will cook.  this news, of course, is met with looks of dismay from the students.  which leads Lillian, the teacher, to say this:

“It is the first, most essential lesson.  If you think about it, every time we prepare food we interrupt a life cycle.  We pull up a carrot or kill a crab – or maybe just stop the mold that’s growing on a wedge of cheese.  We make meals with those ingredients and in doing so we give life to something else.  It’s a basic equation, and if we pretend it doesn’t exist, we’re likely to miss the other important lesson, which is to give respect to both sides of the equation.  So we start here.”

wow.  how often do you think about the life on the other side of the food you’re eating?  how far is what you’re eating from that life source?  with a overload of holiday appetizers and treats in our future during these next couple of weeks…I encourage you to look at your food – how much life is it giving you?

I don’t have magical tips or tricks on how to instantly change your eating habits, or the secret to enjoying the food at all of the parties you’ll be attending while avoiding holiday weight gain.

because to change your eating habits and enjoy food differently, in a way that honors and serves and gives life to you…your relationship with food must change.  and that doesn’t happen overnight.  there’s no secret or trick to that.

so maybe in the next couple of weeks you just start to think about it differently.  it’s the beginning of change in any relationship: start with your thoughts.

to the life in you,

from the life in me,

KG

 

P.S.  if by chance it will be one of your 2013 New Year’s resolutions to change your relationship with food and your body, for the better…stay tuned.

October 22, 2012
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soul goals

there are plenty of people in the world teaching about how to set goals.  but have you ever taken the time to really ask yourself what you want?  yes, you know what your mother wants for you, what your kids want, what your husband wants and what you should want.  but what do you really want?

last week I had the pleasure of listening to a telegathering led by Dr. Christiane Northrup on this very topic.  and she called the goals you set that align with what you truly value, with what YOU really want, soul goals.

and instantly, as the words were said out loud, setting goals felt differently to me.  it felt much more meaningful and I was already more committed.  hearing someone acknowledge that I have my own dreams was like permission to enjoy setting goals.

the call was full of good nuggets of wisdom.  if you’re interested in exploring how to set goals that are in alignment with what you truly want and value, to create a life you love… give me a shout and I’ll share the link to the recorded call!

but back to my point: other than New Year’s resolutions, do you have goals?  do you have things you’re working towards?  do you know what you want?

I’m proud to say that right now I can answer that!  for the first time ever I have 1 year, 3 year and 5 year (and hot off the press, one for 8 years) goals.  I’ve written them down and described how it will look, what my days will be like, what would be different.  and they’re goals I’m REALLY excited about; they’re definitely soul goals. 

one more thing: as I write this a post shows up on FB that looks like this:

and I’m happy to say that I’m aiming high…real high.

what about you?  are you aiming high?  do you have goals?  do you have soul goals?  think you could make time this week/weekend to sit with a pad of paper and a pen, a cup of coffee/tea/beer/wine… to ask yourself what you really want, and to listen?

to living on purpose and with purpose,

KG

October 9, 2012
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are you watering?

I’ve told you I love rap music, but this just happens to be one of my favorites quotes from Something’s Gotta Give.  This is right after Diane Keaton finds out that Jack Nicholson owns a rap music label and says something like “[rap's] a little crude and violent for my taste.”

(Jack Nicholson) Harry Sanborn: Some people consider rap poetry.

(Diane Keaton) Erica Barry: C’mon, how many words can you rhyme with bitch?

But I frequently get inspired by rap music lyrics.  Here’s the latest profound gem I’ve heard that I can’t get out of my head:

But, the grass ain’t always greener on the other side, it’s green where you water it.

That’s Big Sean’s feature in Justin Beiber’s “As long as you love me.”  But HOLY SMOKES, right?

A lot of us walk around with the “grass is greener on the other side” mentality.  Somebody always has it better than we do and we think that if we were on their side of the fence, we’d be happy.

Stop those running thoughts for just a second and look at it this way:  What are you “watering” in your life right now?  Where are you investing your energy, time, attention, thoughts and money??

Because maybe that’s the missing piece, between your side of the fence and theirs…they’re watering!

 

As always, to your health and happiness,

KG

October 2, 2012
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in just 20 seconds…

so a couple of weeks ago I was in a Doctor’s office, one that was new to me.  and the nurse or medical assistant came in, started asking me questions, and then stopped and looked at me as if waiting for me to answer.  like, she actually looked at me as if she actually wanted to know. 

it was weird.  one of those rare moments when you realize that we don’t usually see people.  when was the last time a medical assistant asked you the routine questions and then looked up from their clip board and really saw you?

I remember feeling SO caught off guard.  and then having this immediate gut feeling that I wanted to connect with her again.  (we had been enjoying other small talk as well, not just my intake answers).  should I ask her to have coffee with me sometime?  should I ask her for her email address?

and totally FREAK her out!  am I right?

I almost didn’t care.  all I could think of was wanting more people in my life that were this present.  and then I thought of something I had heard recently while watching We Bought A Zoo…such a sweet, funny and heart-warming movie.  Benjamin Mee (Matt Damon) says in the movie:

You know, sometimes all you need is twenty seconds of insane courage.  Just literally twenty seconds of just embarrassing bravery.  And I promise you, something great will come of it. 

could I do that?  could I throw all social acceptance to the wayside and just ask this chick if I could get together with her sometime?  it would only take 20 seconds…could it be that bad?

imagine how much fuller our lives might be, how many more people we might meet and connect with, how much more color and life and breath and bravery we could experience if we just took those 20 seconds when we felt so called…

lately I’ve felt particularly inspired to pursue and discover what it would look like to live a brave,  courageous,  truthful, connected and present life…

I think this could work, even if at first it’s only 20 seconds at a time…

 

here’s to living in the present and feeling more alive,

KG

September 25, 2012
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I have good news

great news, in fact.  I am seriously madly in love with the DIY deodorant recipe I shared last week.  so here’s me saying: DO IT!  I whipped up my deodorant last Monday (so easy, quick and cheap!) and have been using it for a week now.  (in hot Texas fall weather)  it is magic.  seriously.

it smells awesome.  (I did put a few drops of tea tree oil and lavender oil in mine; side note: tea tree oil has antibacterial, antifungal, antiviral, antiseptic and antimicrobial properties…lavender boasts many of those as well)  I sweat a little but don’t stink at the end of the day, honest!  and it contains NO preservatives and NO aluminum.  brilliant.

I can’t tell you how much it means to me to find products or product alternatives like this DIY deodorant to recommend to my lovely family and friends.  because I can whole-heartedly recommend them, knowing that it could have a potentially HUGE impact on their, and your, overall health.  and that makes me oh so happy!  (think of all of the years and years of aluminum exposure we just saved our bodies!!!)

speaking of which, I recently heard a staggering quote.  in just 20 minutes, 65% of what we put on our skin has been absorbed into the blood stream.  read that again.  OH. MY. GOSH.  right?

now, this is a general statement, I realize.  but why else do you think that nicotine patches, birth control patches, pain patches and hormone creams work?  it’s true.

so now that I’ve found my DIY deodorant, I’m moving on to other products I use regularly.  this week I encourage you to think about this too.  other than deodorant, can you name 3 more products that you put on your skin every day?  swapping out those products for less harmful ones will give you the most bang-for-your-change, so to speak. :)

more to come, but for now…

to you and your healthy armpits,

KG

 

P.S.  I recently switched my make-up products to a company called W3ll People, learn more about them here. 

P.P.S.  the nighttime moisturizer I use got a blog feature this week too, if you’re interested: find it here.

P.P.P.S.  you can also find my blog on alternatives for dryer sheets here.

September 11, 2012
DIY deodorant

DIY deodorant?

I just met you, and this is crazy… but please consider this.

do you know how or why your antiperspirant/deodorant works?  no worries, I’m going to tell you.  antiperspirants keep you from sweating by plugging and disabling your sweat glands using an aluminum compound.  and deodorants work by killing some bacteria and overpowering your B.O. (from the rest of the bacteria) with alcohol or other chemicals.

in light of this information, it’s safe to say that most of your days are spent with aluminum compounds, alcohol and other chemicals sitting on the skin under your arms, being absorbed into your body.  and for this reason, as many of you may have already heard, aluminum compounds are being linked to everything from breast cancer and kidney failure to Alzheimer’s and Parkinson’s disease.

since aluminum can also be found in buffered aspirin, some antacids, some digestive aids and anything cooked or stored in aluminum pots or foil… your aluminum exposure can really add up.  aluminum toxicity is real.

I know what you’re thinking: I live in TEXAS where deodorant is NOT an option.  and smelling bad is NOT an option either.  am I right?  I’ve tried alternatives and I must admit it is hard to get through the Texas summers without aluminum under my armpits.  but I’m on a mission.

my latest effort:  I was gifted an awesome book this summer and was delighted to find that it included a homemade deodorant recipe.  I’m going to try it and report back, but thought I would share.  it’s recommended to be stored in the refrigerator during the warm/hot months.  :)  enjoy!

HOMEMADE STICK DEODORANT RECIPE – click here!

other simple solutions include washing your deodorant/antiperspirant off at night before bed or when you get home from work.  don’t wear it in the evenings or weekends when possible.  also consider a detox regimen or avoiding other sources of aluminum.

to your health,

KG

P.S. my aluminum toxicity source is a book called The Healthy Home.  the authors of the book just released a fun short video currently featured on Dr. Oz’s website on reducing your overall toxic burden, called Wear Gloves. check it out!

P.P.S.  the book with the homemade deodorant recipe can be found here.

September 4, 2012
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blood sugar – what’s it to you?

I’ve been doing some research lately on diabetes, as I’m continually surprised on how little most of us know about blood sugar.  and believe it or not, a little education on managing our blood sugar levels can have a massive positive impact on our moods, waist lines and our chances against dis-ease.  I’ve seen this first-hand.

so I’m reading about how almost 20 million people have been diagnosed with diabetes in the US…and then I read that almost 80 million people are prediabetic!  and my jaw drops.

the worst part is that most of them have no idea.  and the page went on to list all of the many complications (heart disease and stroke, high blood pressure, blindness, kidney disease, etc.) that increase where and when diabetes is present.

now I’m not trying to get all gloom and doom on you.  in fact, I have really good news!  it’s easy to learn about blood sugar levels, its affect on the body and how to eat to manage it.  diabetes is preventable!!  the information is out there, and we’re sharing it.

Dr. Karen Wolfe is presenting a FREE webinar tomorrow night (Wednesday, Sept. 5th 8:00pm CST) on “The Science of Low-Glycemic Eating and Weight Management.”  I highly recommend it.  email me at kmgenovese@gmail.com for details and to register.

there is also a Sugar Busters Boot Camp program that starts Sunday Sept 16th.  it includes three live conference calls with health scientist Dr. Deb Kern, plus loads of supportive documentation.  in just one week, you can learn the basics of managing blood sugar levels (how to prevent diabetes)…. you’ll reset your insulin resistance, rid your body of carb cravings and BONUS! most people lose 4-5 pounds in the process. click here to read the clinical trials on this program.

are you interested?  space in this program is limited to 15 people and you must reserve your spot by this Thursday, Sept. 6th.

click here for details.

and email me at kmgenovese@gmail.com and reserve your spot!

 

to your health and longevity,

KG

 

P.S.  this program is also best done in pairs/groups….all I wanna know is, who’s comin’ with me? :)

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