Use Your Personal Values to Motivate Positive Change… In Your Life or In The World
- At February 17, 2020
- By Katherine
- In Articles, News
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Are you happy with your achievements in 2019? Are there still some things you have left to do? What are your hopes, dreams and aspirations for 2020? The new year is a valuable opportunity to improve the quality of your life and happiness.
Seize this moment!
On that enthusiastic note, knowing that motivation is the hardest, yet most important part, of successfully changing your habits, I have a new suggestion I’d like for you to try: If you want to motivate yourself to make lasting positive change in your life, first, try thinking about your values.
Ask yourself, “How do my daily habits and goals align with my values?” When you connect your goals to your personal values, it’s easier to stick with behavior changes that will help you achieve your goals, according to psychological research. So, when the message to self says, “Make some of Katherine’s Creamy Broccoli Soup today!” You’ll actually be happier knowing that eating healthfully is connected to your values. Besides, you’ll remind yourself, “It’s a delicious soup everyone loves!”
As a first step, try answering the following four questions to find some of your values:
- What is a value you have that you would like to bring to every role and relationship in your life? Try asking… “What is the strength or quality I appreciate most about myself?” Some examples might be empathy, enthusiasm, determination. What is that quality in yourself?
- What about values you have that aren’t always easy? Ask yourself… “What is a value that, when I choose it, I feel stronger, and aligned with a higher purpose?” Some examples might be courage, optimism, generosity, strength.
- What are the activities, roles, and relationships that bring your life meaning, feel good and are sustainable? Ask… “What are qualities in myself that give me a sense of purpose and joy? Things that bring value to my life and that I wouldn’t want to lose?” Could – being a parent, an athlete, your work, being healthy, physically fit – be examples?
- Sometimes you feel a value because you are suffering, and missing it. Try asking… “Do I feel excellent health? Vitality? Joy? Am I suffering because of poor health, low confidence or flagging energy levels? What is the antidote? What do I want to experience?” Where in your life do you suffer? What feelings or activities do you miss? Feeling free and independent? Feeling healthy and in good shape? Optimistic about the future? Walking in your neighborhood, along the beach or in the mountains? The joy of traveling to visit friends and family? Feeling attractive, confident, and vibrant out in the world? Among your peers?
You’ve just planted the seed in your mind!
“This is what I care about and this is the path I need to take to support what I care about!”
What are some behaviors that align with your values and aspirations? Behaviors that reflect those intentions? Answer the following questions to complete this exercise…
- What behaviors reflect my intention to feel more energy and joy? Am I taking the time to be active with friends and family?
- What do I need to spend more time on so that I can feel more optimistic about my health and about the future? Should I be exercising? Should I make sure I eat a healthy, balanced breakfast in the mornings? More fruits and vegetables?
- How can I feel more attractive, confident and vibrant in the world? Should I be taking a good look at how I am spending my time? Should I spend more time taking care of myself? My health?
- What do I need to spend time on every day so that I can get into better shape? Should I be planning my days better so that I have time to exercise and eat healthier?
- Am I showing my family, friends, doctors and co-workers that I value my health? My life? That I care about my life and my future with them? Should I be setting a better example by living a healthier life? Should I be checking in with my doctor?
When you find your motivation flagging a bit, remind yourself of your values, not the new 
behavior, which may be eating healthier or exercising. This creates a link between your values and your new behavior that allows you to support your positive change. When you are connected to your values, its easier to see what behaviors support achieving them! Your values will push you toward the new habits you need in your life so that your life’s values and aspirations can be achieved forever
Pointers From the Washington Nationals: How to Lose Weight and Keep It Off
- At November 03, 2019
- By Katherine
- In Articles, News
- 0
Washington Nationals 2019 World Series Champions (MLB Shop)
If there’s anything we’ve learned after underdog team, the Washington Nationals, beat the heavily favored Houston Astros to win the 2019 World Series last week, it’s this: To win, you’ve got to have heart! If you don’t believe in yourself, if you don’t make yourself get up after you fall, you don’t have a chance of achieving your goals. And this goes for successfully changing any personal habit or anything about the world. Listen to what the Washington Nationals have to say about picking yourself back up after failing – repeatedly!
Washington Nationals third baseman Anthony Rendon (Brad Mills, USA TODAY Sports)
Third baseman Anthony Rendon: “Just try to keep on going!”
First baseman, Ryan Zimmerman: “What choice did we have?”
Washington Nationals first baseman Ryan Zimmerman ((Photo by Mike Zarrilli:Getty Images)
Manager, Dave Martinez: “They counted us out, they knocked us down, we had injuries early, we didn’t perform like we wanted to… I believed since day 1 that this thing would turn around.”
Washington Nationals Manager, Dave Martinez
General Manager, Mike Rizzo: “Even when things were bad, even when it seemed like there was no way out back in the spring, they were total pros. They never wavered… But these guys, they’re confident, they really are. And they don’t lose that confidence or that focus regardless of the situation.”
Owner, Ted Lerner: “They say good things come to those who wait. 95 years is a pretty long wait. But I’ll tell you, this is worth the wait.”
Studies Show Long Term Weight Loss Maintainers Do The Same:
Successful weight loss maintainers do things differently than people who lose weight and gain it back: They recover from slips. Instead of allowing themselves to make excuses, fall back into old, unhealthy habits and relapse, successful lifetime weight loss maintainers see “mistakes” as normal. They learn lessons, try not to be emotional or overreact. They are objective, analytical, kind to themselves. They get over slips, get right back up, and move on. After all, do you really expect to be perfect?
One of my mantras through the years, that I borrowed from WWII UK Prime Minister, Winston Churchill, is, “If you’re going through Hell, keep going … Never give in, never give in, never, never, never!”
It is not always easy, including for me. That’s because we’re human and naturally flawed. But I firmly believe that we must live by this philosophy when it comes to doing good in the world or for ourselves.
Like the uplifting “Damn Yankees” song, sung by the hapless Washington Senators of old – before they finally beat the New York Yankees through (unknowingly) a deal with the devil: “You’ve Gotta Have Heart! All you really need is heart! When the odds are sayin’ you’ll never win; That’s when the grin should start! You’ve gotta have hope! Mustn’t sit around and mope! Nothin’s half as bad as it may appear; Wait’ll next year and hope!
(Washington Nationals’ quotes from The Washington Post)
9 Ways to Go Cold Turkey – From Halloween Sweets
- At October 31, 2019
- By Katherine
- In Articles, News
- 0
Halloween can trip up even the most conscientious dieter. The sweets meant for the Halloween Trick-or-Treaters take hold, uncontrollable cravings take over, and before you know it, your midsection is carrying around its own very scary Halloween pumpkin! What’s worse? The holidays are just around the corner with potential weight gains of 5, 10 pounds overall. And what about those fabulous outfits you’ve planned for the parties and family reunions?
Relax! You can easily stop this cycle, but only with careful planning:
- You may get away with one big splurge on Halloween. But if you splurge for two or more days, it will probably effect your waist line negatively,
- Plan tomorrow carefully! Get your exercise in. Eat a big breakfast, medium lunch, and go light at night. You’ll be back to your former size within one to two days, and you certainly won’t gain anything,
- Give away or throw away the remaining candy tonight – or NOW! – so that there’s nothing left,
- To reduce the possibility of sweet cravings, make sure you’re getting 30 minutes to one hour of sunlight each day by taking a walk in the mornings or at lunch. You may be able to “catch up” on the weekend, if you didn’t get enough rays during the week. This increases the neurotransmitter, seratonin, which decreases with Fall’s reduced sunlight and can cause cravings and weight gain,
- Eat plenty of healthy carbohydrates, such as fruits, vegetables, whole grains and beans, to keep serotonin at optimum levels and reduce cravings of less healthy carbohydrates, such as refined sugar,
- If you want to lose weight, keep your candy – or other “extra” calories – to no more than 10% of your daily calories (that’s 200 calories for the average 2,000 calorie intake, or 150 for 1,500 calories).
- Try fun and healthier alternatives to sweets to have around your home and serve to family and guests, such as popcorn, roasted pumpkin seeds, sliced apples and fruit with nice dips,
- If you feel driven to eat sweets, it may be a signal that you’re depressed, anxious or stressed. Reduce tension and anxiety by exercising, meditating or talking with loved ones. It’s important to understand the core of the problem and for that, you may need to seek help from a professional,
- Most importantly, if you do find you overeat, lighten up! Don’t dwell on the negative and get over it! Analyze objectively what you can do differently next time.
- With awareness and good planning, you can have your sweets and eat them, too!
An Unexpectedly Flavorful Salad with Local Summer Peaches and Kale
Fresh Kale & Summer Peach Salad with Toasted Almonds and a Balsamic Vinaigrette
Rush to your Farmer’s Market this week! The local peaches are exceptional: sweet, juicy, flavorful, and with a perfect velvety texture. This recipe is a tasty way to feature them at any gathering. And it’s always a favorite.
Fresh Kale & Summer Peach Salad with Toasted Almonds and a Balsamic Vinaigrette
Excerpted from my book: Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!
Serves 6
Vinaigrette:
3 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Balsamic Vinegar
Salt and Pepper to taste
Salad Ingredients:
6 Handfuls of fresh Kale, washed, tough stems removed, and torn into bite-sized pieces or chiffonade
2 Cups Fresh Sliced Summer Peaches
2 Ounces toasted slivered Almonds
½ Sweet Onion, peeled and sliced
In a large bowl, add the olive oil, vinegar, salt and pepper. Whisk until blended. Add the kale, onion, almonds, and peaches. Toss together. Serve immediately.
Paleo Diet Linked with Increased Heart Disease Risk
The “Paleo Diet” is based on the idea that the human genome has not adapted to eating products of agriculture. Paleo dieters eat meat, fish, eggs, nuts, vegetables and few fruits, with no processed foods, grains or dairy products included. Short term, it may have the benefit of weight loss for some because of the sudden exclusion of refined starchy and sugary foods. But the long term picture isn’t so positive, according to a new study in the European Journal of Nutrition.
The study divided participants into groups of people consuming a strict Paleo diet, more relaxed Paleo plans and a traditional healthy diet, based on current health guidelines. The study found that because the strict paleo diet adherents ate zero whole grains, this apparently caused the increase of a compound called trimethylamine-N-oxide (TMAO) in the blood, which is associated a significant rise in cardiovascular disease risk.
The researchers attributed this negative result to the disruption in the gut microbiome caused by the lack of fiber and nutrients contained in whole grains. The gut’s microbiome is the collection of 100 million microorganisms in the digestive tract, which we now know, can make or break your health. Two recently published clinical studies confirm decades of evidence demonstrating that the nutrients and fiber in whole grains, such as whole wheat, oats, barley, rye, brown or wild rice, etc., are essential for overall well-being. They improve gut health (an emerging factor contributing to overall health), the immune system, cardiovascular health, blood sugar regulation, weight loss, and reductions in inflammation, a risk factor for diseases such as colds, arthritis, heart disease and cancer.
How much whole grain should you be consuming? My advice would be three to four one-ounce servings daily. For instance, two one-ounce slices of whole wheat, whole oat or whole rye toast in the morning, or two slices of whole grain bread for a sandwich at lunch, would be two servings. One cup of cooked brown rice or whole grain pasta would comprise another two servings. It doesn’t take much to receive health benefits. And the calories are lower than you’d expect.
One whole grain serving (about 70 to 100 calories) = 1 ounce dry or 1/2 cup cooked whole grain. Read more about whole grains.
Celebrate the beginning of Fall with my popular Chile Non Carne – a client favorite, and surprisingly, made with cracked wheat.
A favorite hearty salad of mine and my clients is Tabouleh with Chick Peas, Seasonal Vegetables and a Lemony Basil Vinaigrette.
Sweet Strawberries! First Fresh, Local Strawberry Salad of the Season!
The First Local Strawberries of the Season… Sweet as EverD!
Strawberries! Strawberries! Strawberries! Come and get your strawberries! I’m surprised the first strawberries of the season are sweet. I stopped by Quaker Valley Orchards at the Dupont Circle Fresh Farm Market on Sunday (as I always do), tasted one, and the sweet juice ran down my arm – a good sign.
Strawberry & Spinach Salad
Usually the season’s first strawberries aren’t sweet, but these are – and I recommend them – in case you haven’t guessed already. And lucky for us, Quaker Valley also sells their exceptional produce at the Rose Park Farmer’s Market on Wednesdays from 3:00 to 7:00 pm.
Of course, most of the strawberries I bought – 8 pints – will be popped into my mouth as is. But, this salad is also a great way to celebrate strawberries.
Fresh Strawberry Salad with Goat Cheese, Toasted Almonds and a Balsamic Vinaigrette
New World Health Organization Recommendations for Infant & Toddler Wellbeing
- At April 27, 2019
- By Katherine
- In Articles, News
- 0
Sleep time is critical for the health and wellbeing of infants and toddlers
The World Health Organization (WHO), an internationally respected United Nations public health agency, issued its first recommendations for sleep, along with exercise and screen time for children under the age of 5. Applying the recommendations during the first 5 years of life will contribute to children’s motor and cognitive developement and lifelong health, according to the WHO.
“Improving physical activity, reducing sedentary time and ensuring quality sleep in young children will improve their physical, mental health and wellbeing, and help prevent childhood obesity and associated diseases later in life,” says Dr. Fiona Bull, program manager for surveillance and population-based prevention of noncommunicable diseases at WHO. The Commission on Ending Childhood Obesity had asked for guidance on physical activity, sedentary behavior and sleep in young children.
Over 23% of adults and 80% of adolescents are not sufficiently physically active. If healthy physical activity, sedentary behavior and sleep habits are established early in life, this helps shape habits through childhood adolescence and into adulthood, according to the WHO.
Children playing is crucial for their health, psychological and physical well-being. It sets them up with good habits later in life and prevents obesity and its related diseases
“What we really need to do is bring back play for children,” says Dr. Juana Willumsen, WHO focal point for childhood obesity and physical activity. “This is about making a shift from sedentary time to playtime, while protecting sleep.”
Recommendations at a glance:
Children less than 1 year of age should:
- Be physically active several times a day in a variety of ways, particularly through interactive floor-based play. For those not yet mobile, this includes at least 30 minutes in prone position (tummy time) spread throughout the day while awake,
- Not be restrained for more than 1 hour at a time. Screen time is not recommended. When sedentary, engaging in reading and story telling with a care-giver is encouraged,
- Have 14 – 17 hours (0 to 3 months of age) or 12 to 16 hours (4 – 11 months of age) of good quality sleep including naps.
Children 1 – 2 years of age should:
- Spend at least 180 minutes in a variety of types of physical activities at any intensity. More is better,
- Not be restrained or sit for more than 1 hour at a time. Also, sedentary screen time is not recommended. At aged 2, sedentary screen time should be no more than 1 hour. Less is better,
- Have 11 to 14 hours of good quality sleep, including naps, with regular sleep and wake-up times.
Children 3 – 4 year of age should:
- Spend at least 180 minutes in a variety of types of physical activity at any intensity, of which at least 60 minutes is moderate to vigorous intensity spread throughout the day. More is better,
- Not to be restrained for more than 1 hour at a time or sit for extended periods. Sedentary screen time would be no more than 1 hour. Less is better,
- Have 10 – 13 hours of good quality sleep.
What Eggsactly is the Story About Egg Safety
- At March 26, 2019
- By Katherine
- In Articles, News
- 0
The media thrives on hype and its latest target is the egg, a low calorie, inexpensive, source of protein and hard-to-get nutrients.* It is now being blamed for heart attacks and premature death.
Happily, the overwhelming evidence from many well-respected studies show that it is ok to eat an egg.
The media has focused on a single new study published in the Journal of the American Medical Association (JAMA) that concluded: “Among US adults, higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of incident CVD [cardiovascular – heart – disease] and all-cause mortality [all causes of death] in a dose-response manner.”
However, a well-regarded review of 17 studies found that: “Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke.”
Further, the recent JAMA study has been criticized for its weak design. Indeed, the authors admitted that they could not rule out other foods or lifestyle issues causing the spike in CVD and death rates. For instance, did the subjects eat eggs with buttered white toast or bacon, as people often do? If so, there is a large body of evidence showing that buttered white bread or bacon would be the more likely offenders in spiking CVD or early death.
JAMA study results stated that there is this flaw. It said: “The associations between egg consumption and incident CVD … and all-cause mortality … were no longer significant after adjusting for dietary cholesterol consumption.
In other words, eggs may have had little or nothing to do with increasing CVD risk, while cholesterol may have.
Besides the admitted weakness, in the JAMA study, there are other unanswered questions:
Did the researchers analyze red meat intake? It is well-established that red meat is associated with increased CVD risk and all causes of death, and red meat happens to be high in cholesterol. Could the cholesterol in red meat have been responsible? The JAMA researchers said themselves that they could not tease out all factors leading to the increased CVD and death rates they observed.
Did they analyze saturated fat content? Saturated fat is a more established culprit behind heart disease, according to a Harvard study (among many others) and the American Heart Association.
Cholesterol is in all animal foods. And, we know that foods like red meat are strongly linked to CVD and all causes of death – and are also high in saturated fat.
In short, the JAMA study did not shed any further light on what foods are responsible for increased CVD. While any number of well-respected studies show that it is ok to eat an egg.
* Here are some ways you may benefit from eating eggs…
Protein. Eggs are considered the gold standard against which other proteins are measured. Because of the superior amino acid mix, an egg’s seven grams of protein are absorbed easily and efficiently used by the body. The egg is also low-calorie (74 calories).
Choline. Yolks are one of the best sources of this essential nutrient. Choline is needed for brain development in a growing fetus and may also be important for brain function in adults.
Lutein and Zeaxanthin. These two, important, beneficial nutrients found in egg yolks (as well as kale and spinach) help prevent eye diseases, especially cataracts and age-related macular degeneration. While eggs contain less lutein and zeaxanthin than greens, they are more absorbable because of the presence of fat in the yolk.
Vitamin D. Eggs are one of the few natural sources of Vitamin D, important for the bones, teeth, and possibly reductions in heart disease, cancer and a myriad of other diseases.
Spring Training: Strength Train for Knee Pain
- At March 21, 2019
- By Katherine
- In Articles, News
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Tree Pose. Ommmmmmmm…
I have knee issues like about everyone else I know. In fact, “about 60 million Americans have knee osteoarthritis and this number will increase by 50% over the next decade,” according to The Journal of Injury, Function, and Rehabilitation. I started feeling little twinges by my early 30’s. Perhaps being a gymnast and a dancer growing up led to early symptoms. No matter, working with physical therapists and trainers over the years averted any serious pain – until recently.
Three years ago, a torn meniscus required arthroscopic surgery, but my knee pain is back. After some research, I found a review of studies in the journal, BMC Musculoskeletal Disorders, and I learned that certain knee arthroscopic surgery is controversial because apparently, it can hasten knee degeneration. That can lead to the need for knee replacement within just a couple of years. So I can’t help wondering: Should I have undergone the arthroscopic surgery to begin with? There are really no answers. And I can’t look back now.
But I’m feeling hopeful these days. Lots of interesting research is showing that exercising certain muscles with heavier weights, using fewer repetitions (meaning you exhaust your muscle within 8 to 12 reps) can successfully decrease knee pain while increasing function, and that includes longer and stronger walking.
I’m especially convinced about these recommendations because a body of evidence is building that “power training” with heavy weights is most effective at building muscle in older people. That’s because it improves the functioning of the nerves that power muscle, according to a study conducted by the Norwegian University of Science and Technology. The degradation of these nerves is a major cause of muscle impairment in older people, causing disability and loss of independence.
Quadriceps Muscle Group
“Improvements in symptoms and function are directly related to exercise intensity and that higher intensity (if maintained over time) would sustain muscle strength and preserve functional abilities,” according to the knee arthritis study. The study continued to state that even with more severe knee arthritis, intense strength training enhances postoperative recovery if knee replacement is necessary.
Quadricep strength is particularly important.
To that end, I’m working with a physical therapist and trainer (periodically), and have invested in (used) weight machines (Craig’s list). I’m exercise biking, and do mat pilates from a YouTube video. It’s amazing how much more easily – and with significantly less pain – I can walk after I exercise.
I urge you to do the same!
Your Container Garden’s Spring Hydrangea Spruce-Up
- At March 17, 2019
- By Katherine
- In Articles, News
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My Lacey Hydrangea at the Height of its Glory Last Year
Winter’s end is a time for gardeners to hustle, kind of like Spring cleaning – in the dirt. My container garden was drab all winter, except for a few evergreens. So I’m eager to enjoy some color and vibrance again.
Hydrangea buds peaking out from their long winter slumber
Thankfully, my five hydrangeas – some of which have been in pots for 11 years – are awakening with tiny buds, which inspired me to get to work so that my garden will blossom again, and as soon as possible.
The beauty of my garden is thrilling; it makes this city girl happy; my neighbors love it. We often gather around it chatting. And, as I mentioned in November 17’s “Create Your City Garden- in Pots! 5 First Steps for Autumn,” being among nature, plants and trees, improves your well-being.
I advise my clients to get outside into the fresh air because “The benefits of nature span a remarkable breadth of health outcomes with evidence for … reductions in … all diseases … from cardiovascular disease, improved healing times, self-perceived general health, reduced stress, reduced respiratory illnesses and allergies… a reduced risk of poor mental health, improved social cohesion, and improved cognitive ability,” according to the American Journal of Public Health.
Horticulturist and Garden Designer, Luis Mármol, pruning my Hydrangea
I took the opportunity of this perfect weekend to prepare my hydrangeas for a flourishing spring display, with the advice of my garden guru, Luis Mármol, Dumbarton Oaks Horticulturist and Garden Designer.
First, the pruning, the scariest part for me. In my hydrangeas’ 11 years, I didn’t dare cut them for fear of losing blossoms. But Luis said pruning is necessary. It adds fullness and increases blooms. He said to cut off the ends of the most brittle branches. If they snap off easily when you bend them, those are the branches you can lose.
Luis Mármol loosening some of the hydrangea’s compacted roots before planting it in the new pot
Secondly, prepare the new, larger pot by creating drainage. I drilled new holes in the bottom of the pot, and filled it with a layer of old aluminum cans. Luis added an additional thin layer of leaves and then potting soil.
Luis Mármol filling potting soil around the plant, then patting it down gently
Third, remove the plant carefully from its container, and pull apart some of the roots with your hands or a garden fork.
Finally, place the plant in the pot so that it is centered. Pour potting soil around the plant to fill in the container. Be sure there are three “fingers” of space between the top of the soil and the top of the pot. This way, when you water, the water stays in the pot and actually waters the hydrangea instead of spilling onto the ground.
BEFORE: My front porch container garden after winter pruning, waiting for its Spring awakening
AFTER: My front porch container garden in spring. Definitely worth the effort!
Now, for the hardest part: Waiting!
