Wealthy Health-Wise

keeping it small & simple

Do it now. Keep doing it. June 26, 2010

Filed under: Exercise,Food,Health,Nutrition,Wellness — Kazi @ 6:05 pm

I see it over and over. Folks get the urge to get in shape, change their diet, reduce their stressors.

They start asking questions. Researching programs and coaches to help them get started. Then Wham! Life happens.

Mandatory overtime, a child gets sick, maybe an old friend comes to town and you become host and tour guide.  When the smoke clears, the desire to adopt a healthier lifestyle is a faint memory.

When you get the inspiration to make a change in your life. Seize the time.  Don’t allow yourself to get distracted. Don’t waste precious  time trying to do it the “right way.”  “Just do it.”  You can perfect it as you go along.

The urge to better your health is the opening of your souls’ window. It’s an invitation to dance intimately with your own compassionate, nurturing spirit.

When you turn down this invitation, or worse, accept the invitation, then fail to show.  You hurt your spirit at a depth that requires much time to heal.  It will be a long time before you receive that invitation again.

Each occurrence of this no show behavior reduces your spirits faith in your word. Try standing up your family physician a few times and observe the results.

Recognize your own importance.  Make your health (thrive-ability) a priority for you.  Close the gap between your head and your heart.

The next time you receive an invitation to dance with your inner Shaman.  Kick off your shoes. Put your hair in a bun. Take a deep breath. And just do it!

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7 Habits of Highly Effective Eating Programs April 24, 2010

Filed under: Food,Health — Kazi @ 5:53 pm
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A conversation around dieting came up this morning after our boot camp session. One of the ladies expressed their disappointment with the diets they had tried in the past and the confusion she was experiencing, trying to find a diet that would work for her long term. Before getting into any discussion on the merits of one diet over the other, I tried to drive home the fact that originally, the word diet was defined as ‘lifestyle’.  Funny we have finally come back to viewing lifestyle as a key component in our self healing toolbox.  That being said I then talked about the 7 keys to adhere to in any weight loss program. So below you will find an excerpt from an article I wrote about 2 years ago, covering those 7 keys.

At the core of most effective nutrition plans you will find about 7 common must dos. These ” must dos” ensure you get what you need, in the quantity you need, when you need it. They work along with the bodies own self-regulating intelligence to adjust your weight to a personalized range that considers and compliments your activity level, metabolic rate and modern lifestyle.

According to Dr. John Bernardi in Precision Nutrition there are 7 Habits of Highly Effective Nutritional Programs, and they are:

1. Eat every 2-3 hours, no matter what. You should eat at least 5 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-30% of your energy intake comes from healthy fats.

6. Drink only non-calorie containing beverages, the best choices being water
green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

So what about calories, or macro nutrient ratios?
Dr. Bernardi response is: “If you aren’t already practicing the above-mentioned habits, putting them to use over 90% of the time, everything else is just short of useless. The first Step in developing a nutrition plan to complement your decision to embrace a lifestyle that improves your health is to learn, embrace and practice new habits of food selection, and timing. Then you will be ready to adopt a more personalized diet”

Put these 7 must dos into action, document your results tweek as needed. Rinse and repeat.


PS. Free Pre-Boot Camp continues Tuesday. 3 sessions remaining.




In Season April 17, 2010

Filed under: Food,Health,Lifestyle,Wellness — Kazi @ 9:46 pm
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Here is a tasty dish that you can whip up in about 10 minutes. It’s lite, nutritious and green (read PC).  It is rich in monounsaturated fat and full of protective phytochemicals and fiber. I would lean towards buying organic to avoid any pesticides or other chemical exposure, but you decide. Either way this is a great meal, especially during this time of year.

Avocado-Broccoli Salad

1 pound broccoli
1 ripe avocado
2 tablespoons extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 tablespoon grainy prepared mustard

  1. Trim and wash the broccoli and cut it into bite-sized pieces. Steam or boil the broccoli in a large pot until it is just crunchy-tender and bright green, then drain it well, and cool.
  2. Peel and pit the avocado, then cut it into small cubes. Fold the avocado into the broccoli.
  3. Whisk the olive oil, lemon juice, and mustard together in a small bowl, until well mixed.
  4. Toss the broccoli and avocado with the dressing.

Simple – Quick – Tasty


PS. Free Pre-Boot Camp (six sessions) begins this coming Tuesday.