UpBeat Living: What Are The Rules Your Body Is Trying to Teach You?

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at choice, choices, Dealing with stress, Eating, Effective living, energy, Feeling energized, fulfilled, Health, Stress Management, vitality, What works best for YOU, Your body's rules

© 2013 Kebba Buckley Button.  World Rights Reserved.

Photo by Fotolia

Recently, I was privileged to attend seminars by Dr. Kenneth Muhich of Scottsdale, Arizona. Dr. Muhich is an expert on natural, yet medically proven, solutions for fibromyalgia and chronic fatigue. I was fascinated by the range of symptoms his fibromyalgia and chronic fatigue patients have. While following a general protocol, each patient must observe how her/his body responds to different stimuli and how s/he can best work with the condition. Each patient’s body is essentially teaching the patient what its rules are. The more closely the patient follows her/his body’s rules, the greater the recovery and the greater the chances of complete recovery. Many of Dr. Muhich’s patients have attained complete recovery.  I have met some of them, and they are not kidding about their debilitating experience and their recoveries.

This conversation made me think about the differences in body requirements among the many hundreds of patients and clients I have worked with. Each person’s body has preferences about stimuli, diet, sleep, level and type of activities, weather, and people and places it could be exposed to. These are only a few of the factors for which your body may have rules. It pays to ask yourself, “what rules is my body trying to teach me?”

Perhaps easiest to consider among your body’s rules are its preferences about foods.  Does your body love protein and feel weak on a high carbohydrate diet?  Is your mind most clear when you eat dark green leafy salads, while you lack concentration after eating sugary foods? Is your abdomen flatter when you eat yogurt with live cultures every few days? Do your hands swell after you drink alcohol? Then follow these clues to feel great.

What about sleep? Does your body get the best sleep in a cool room or a warm room, with heavy covers or light, on a firm or soft mattress, with your feet under or outside the covers? Do you get deeper sleep with total silence, with background noise like the hum of traffic, or with white noise like “surf” from a sound generator?  Does sleep work best for you between 10 pm and 6 am, or are you a natural night owl, lively until 4 or 5 am, then sleeping until noon? Do you feel refreshed after naps, or does napping make you tired? How can you better arrange your lifestyle to fit with your sleep metabolism? Several of my clients wake up for 3 hours in the middle of the night, do some paperwork, then go back to sleep for two hours; this has always been their pattern, and they make the most of it.

Some people I know are living life with one lung.  Their bodies’ rules include minimizing aerobic exercise. But many people need at least 90 minutes of high activity every day, or they feel stressed. Studies show postmenopausal women need an hour of active exercise a day for efficient metabolism and to basically “feel good”. Many people thrive on quiet exercise such as yoga, while others love the extroversion, music and group stimulation of classes like Zumba. With what activities and levels have you found your body feels great?

Some people are easily overstimulated and do best in quiet environments. Others feel best in busy environments, perhaps with phones ringing, music playing, and lots of conversation. When you go to a party, do you lose energy (introvert) or gain energy (extrovert) over a two-hour period? Your nervous system is trying to teach you how much quiet it needs.

Many aspects of natural environment may affect your body. A hot or cold climate, dry or moist air, presence of negative or positive ions, relative brightness of the skies, and frequently shifting weather fronts all affect the brain and nervous system. What elements does your body prefer?

Often, people are aware they are affected by places and people, in ways that are hard to define. We may enter a building and have a strong feeling of wanting to stay or go.  Around a new person, we may have a strong feeling we can’t explain, either of being very drawn to the person or of wanting to get away. We need to honor these sensations.

So what rules is your body trying to teach you? In this New Year, as you set your resolutions, why not resolve to honor more of your body’s rules, to cut stress, feel great, be sick less often, and enjoy your relationships more? After all, it’s your life. Only you can live it.

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● Kebba Buckley Button is a corporate stress management trainer and the author of the award-winning book, Discover The Secret Energized You, and the 2012 book, Peace Within:  Your Peaceful Inner Core.  She is also an ordained minister.

● Your comments are welcome!

● Get these articles by email– just click the Subscribe Free option in the right column!

● Reach the writer at kebba@kebba.com .

 

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UpBeat Living: Food & Drink for Desert Summer Thriving, Part 3

Tags

Brain health, choices, DHA, Eating, energy, energy foods, exhausted, Feeling energized, food, Health, heat, Kebba, stress

© 2012 Kebba Buckley Button.  World Rights Reserved.

The second-biggest danger of the summer heat is going out of your mind.  No, seriously, in the heat, you need to keep your brain especially well hydrated and well-nourished.  Salmon is a star in the galaxy of DHA-rich foods, which keep your brain bouncy and clear-functioning.  Here is a simple recipe with some options for fun snacking later.

Pan-Broiled Salmon  for two and for later

Note:  You will need 2 10-inch sauté pans

2-2 ½ lb salmon fillet, boneless and skinless (easy package to

find in a warehouse club, usually super fresh)

Olive oil

Sea salt

Mixed peppercorns in grinder

Use sharp kitchen shears to cut the piece in half, so one half will fit in each of your 2 10-inch sauté pans.   Lightly oil the 2 sauté pans and sprinkle salt and pepper across the oiled surface.  Heat to medium-high, until you see the oil shimmer.  Place 1 salmon filet half in each pan.  Cook on that side until well-browned.  Salt and pepper the uncooked side, and turn with wide spatula.  Cook the second side until well-browned.  Turn the heat to medium-low (4 of 10) and cover.  Set a timer for 6 minutes.  Check the thickest piece for doneness: it must have no dark pink showing in the center.  Cook for several more minutes, if necessary.  Let cool on a platter until you are ready to take the portions for your salads.  If you are weighing cooked portions, weigh the amount you want, and then break up the salmon into attractive bite-size flakes.  It will look like much more than an unbroken piece.

Use the salmon hot and serve with a side salad, or chill it to use in portions on meal-size salads.

Lowfat Creamy Herb Salad Dressing (for 2)

½ c plain nonfat Greek yogurt (tastes creamy, is high protein, yet is nonfat)

1 T white vinegar

1 ½  T dry ranch dressing mix

Blend in a rocket/bullet blender for 30 seconds.  Add water 1 t at a time, and blend 10 more seconds, if a thinner consistency is desired.

Salmon Salad for Sandwiches

For each sandwich: flake 3 oz of the pan-broiled salmon

Blend with 1 T of the dressing

Use the freshest bread, include organic baby greens, and slice in some very fresh, ripe tomatoes.  Trim the plate with a few Kalamata olives.

Quickest snacks

Part of the art of eating well and healthfully in the hottest times of summer is having quick food to grab.  Because you and your family will often come home tired on blasting hot days, you’ll be grateful to yourself for keeping healthy cool foods ready to eat.  Some of these could be:  celery sticks, jicama sticks, cherry tomatoes, cherries, berries, grapes, bananas, pineapple chunks, dates, peaches, nectarines, Pan-Broiled Chicken, Pan-Broiled Salmon, hard-boiled eggs, boiled organic potato chunks, cans of organic beans or chick peas, and raw almonds or cashews.  You might call this collection, “the fastest slow food you can get”.

Can you have great days and wonderful relationships in the desert summer season?  Absolutely, you can.  Eat well for the weather, follow the other tips in this series, and you will sail triumphantly through the hot season!

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● Your comments are welcome!

● Reach the writer at kebba@kebba.com .

UpBeat Living: Food & Drink for Desert Summer Thriving, Part 2

Tags

at choice, choices, Eating, Effective living, energy, energy foods, exhausted, fatigue, Feeling energized, food, happy, Health, Kebba, Summer, vitality

© 2012 Kebba Buckley Button.  World Rights Reserved.

Here are more recipes for cool, light, filling, energizing foods for sizzling summer days.  The curried shrimp/rice salad makes a complete meal.  The pan-broiled chicken recipe gives you delicious chicken to use cold in salads or as protein snacks, or cut into pieces to add to stir-fry dishes.  You can stay cool and stay energized!

Curried Shrimp Secret-Energy Salad for two

Prepare the rice:

In a saucepan, sauté ½ large yellow onion (mild), chopped, in 1-2 T olive oil.  When the edges are brown, add

1 c basmati rice

2 ½ c water

1 t sea salt

20 twists black or citrus pepper

1 T dried parsley flakes

Bring rice to a boil.  Reduce heat to a simmer and cook on medium-low for about 20 minutes.  Batches will vary, so sample it and see if it needs more water.  When tender, fluff it.  Set aside 2 c of this to cool to room temperature.

Now prepare the shrimp:

Take 16 medium-large (31-40 per pound frozen cooked shrimp and drop them in a wok with 1 T olive oil and 1 t curry powder (or ½ t cumin + ½ t turmeric + dash of clove, + dash of cinnamon, + dash of red pepper powder).  Yes, this will seem like you are wokking rocks at first.  Keep stirring with a bamboo spatula so that the spices evenly coat the shrimp.  The shrimp are done when they are curled and firm.  Set aside to cool on a dish.  Remove the tails if they have them.

Now prepare the bed of the salad:

5-6 oz. organic baby romaine lettuce, baby Italian mix, or similar dark greens.  Favorite brands are Earthbound Farms and Private Selection organic.  You will get the most energy from baby greens and from organic greens, with organic baby greens having the most energy.

Use sharp kitchen shears to cut up the greens to bit-size.  Divide into 2 salad bowls.  Toss with Golden Yogurt Secret-Energy Dressing.

Golden Yogurt Secret-Energy Dressing  For 2

1 sweet golden tomato, chopped (can substitute 1 c

golden cherry tomatoes)

2 T olive oil

¼ c plain yogurt

10 mint leaves

1 t fresh lime juice

Pinch sea salt

20 twists white or pink pepper

In a mini-processor or small blender, blend until smooth.

Now layer on each salad artistically:

1 c chopped cucumber

1 c rice (sprinkle across)

8 shrimp

5 kalamata olives to trim, 1 in center

Parsley flakes—sprinkle across center

Mix the drinks and serve!                                                                                      –    –   –   –

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Now consider this simple recipe for chicken.  Chicken prepared like this can be used hot when just done, cold as a plain protein snack, or cut in chunks and added, a minute before completion, to a stir-fry dish.  Enjoy!

Pan-Broiled Chicken  for two and for later

5-6 chicken breasts (“family pack”)

Olive oil

Sea salt

Mixed peppercorns in grinder

Use sharp kitchen shears to cut away fat globs from the chicken pieces.  Lightly olive-oil 2 10” sauté pans and sprinkle salt and pepper across the oiled surface.  Heat to medium-high, until you see the oil shimmer.  Place 3 chicken pieces in each pan.  Cook on that side until well-browned.  For a char-grilled flavor, cook until just black.  Salt and pepper the uncooked side, and turn with tongs.  Cook the second side until well-browned.  Turn the heat to medium-low (4 of 10) and cover.  Set a timer for 8 minutes.  Check the thickest piece for doneness: it must have no pink showing in the center.  Cook for several more minutes, if necessary.  Let cool on a platter until ready to slice enough for your salads.  Note:  If frozen chicken breasts were not entirely thawed when you needed to brown them, don’t worry.  Just follow the directions and be sure they get cooked all the way through.

Note:  Do not microwave these chicken pieces instead, since the flavor will be nothing compared to pan-broiling.  Flavor satisfies and brightens life!  The more satisfied you are, the fewer calories you will eat before you feel full.  Eat well and feel full, yet light, with these refreshing summer foods.

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● Your comments are welcome!

● Reach the writer at kebba@kebba.com .

UpBeat Living: Strategies for Desert Summer Thriving, Part 2

Tags

choices, Effective living, energy, exhausted, Feeling energized, Health, heat, stress, Summer

© 2012 Kebba Buckley Button.  World Rights Reserved.

Today we continue our top tips for feeling great, even when it’s over 100 degrees.  Yes, you can enjoy life in the desert!

Photo by Kebba Buckley Button

5.  Use the cool hours to leverage your energy for the day.  Run errands before noon and after dark.  Play tennis at 10 pm.  Many city parks are open until 11 pm.  Try moonlight hikes, such as the Sierra Club’s monthly full moon hikes.  Schedule runs, picnics and day hikes at breakfast time, as close to daybreak as you can. The air will be 30 degrees cooler than later in the day, and you can be active and even enjoy it.  Also, do your yard work or gardening at sunrise, while it’s cool.  Plan other outdoor activities according to when your yard, or the activity area, will be in shadow.  Sun-sensitive walkers can use the hallways at malls as early as 7 am.  Arrange your activities like this, and you may be surprised at how much better you feel all day.

6.  Try a change of location.  Go to a town or campsite at a higher elevation, to a lake or to a coast, and take a cool climate break for a day or three or longer.  This will give your metabolism, your brain, and your emotions a time-out.  You’ll get a fresh start on your return.

 

7.  Keep your attitude and activities fresh.  The most damaging aspect of the desert heat, for some, is the tendency for the brain cells to bake until they don’t work well.  With heat stress, you can lose your concentration quickly, then your attitude, and then your enthusiasm for anything at all.  Filled with heat-blahs, you can make mistakes with people and actually damage relationships.  So resolve that you’ll stay as positive and perky as you possibly can.  Please, don’t get sucked into conversations about how hot it is!  This will increase your sensation of being hot.  Ignore the comments or say something cheery like, “Yes, it’s almost like Phoenix in the summertime!”  Then talk about fun things you have been doing.

Novelty will help you stay alert and enthusiastic about life.  Do things differently.  Have you been to all your local art museums and galleries?  Round up a group to go to the local ice skating rink.  Take a summer foods cooking class (see #4).  Try swimming lessons. Go to any desert resort for day use (usually under $20) of the pools, cabanas, drink and snack service.  Go to summer concerts and plays in locales like Sedona or Laguna Beach.  Go to any ski town, ride the ski lift, and take photos. Visit Santa Fe on Labor Day weekend for the Arts Festival; you’ll need your down vest after sunset.

8.  Eat cooling foods.  This is not necessarily the same as cold or icy foods.  In fact, many foods we think of as cold and therefore refreshing are actually dehydrating and/or weakening.  Sugar is dehydrating, so limit your sweetened teas, sugary “vitamin drinks”, milkshakes, coffee drinks with syrups, and frozen desserts.  Skip the diet drinks, also, because most artificial sweeteners cause ill effects.  Instead, drink lots of water and some fruit juices. Energizing yet cooling foods that are easily stocked in your fridge include:  broiled chicken or salmon, hard-boiled eggs, cooked corn on the cob, green peas (thaw, don’t cook), pre-washed greens, canned organic garbanzo beans (“chick peas”), avocados, celery sticks, jicama sticks, carrots, cherry tomatoes, and fresh fruits.  Learn to make smoothies out of fresh fruit, juice, and favorite dairy or nut milks; the newer blenders are easy to use and clean.  Make your own salad dressings in the blender, using a half cucumber or a tomato as the base for an herbed vinaigrette.  For dessert, would you like to experience something novel?  Try making something like Raw Coconut Soup (such as this recipe:  http://2raw.wordpress.com/raw-creamy-thai-coconut-soup/).  Raw foods give you far more energy than cooked or previously frozen foods.

So this summer, when others are melting and moaning, you can feel wonderful and have all the energy you want.  Use these techniques to rise to any occasion as the temperatures soar.  Feel cool yet vibrant, and this will be your best desert summer ever—so far!

__________________________________________________________

● Your comments are welcome!

 

● Reach the writer at kebba@kebba.com .

UpBeat Living: Strategies for Desert Summer Thriving, Part 1

Tags

at choice, choices, energy, Feeling energized, heat, Kebba, Summer

© 2012 Kebba Buckley Button.  World Rights Reserved.

 

Photo by Kebba Buckley Button

So before you came to the desert Southwest, did they tell you the summers can be a bit warm?  In cities like Phoenix, Tucson, El Paso, Needles, Laughlin, and Las Vegas, it can be over 105 degrees for weeks running.  In fact, it has been 120 degrees a few times, including in June 2010.  This is the region where people say things like, “It’s only 100 degrees today!”   Our vistas vary from concrete and stone cityscapes to green golf courses with lakes, to natural desert of subtle tones and often-sharp plants.  Your business or personal pursuits will likely take you through all these environments of the desert Southwest.  These tips will help you enjoy yourself and get the most out of life throughout our summer.

In our hot weeks, feeling good, being well, and being productive can be challenging. Back East, you wouldn’t dream of going out in a snowstorm unprepared.  You would of course dress properly and protect yourself from the elements.  Summer is our dangerous weather season, so you’ll want to dress properly and protect yourself.  But you can feel great and enjoy our summer, if you take these tips to heart:

1.  Accept that Summer is our physical stress season.  The heat magnifies normal stresses, physical, mental, emotional, and spiritual.  People may be crabby and tired.  In traffic, drivers may show less attention and courtesy than usual.  Even during the cooling effects of our intense summer storms, people can be short-tempered.  Plan to simply drop your shoulders, exhale quietly, and do your best in hot and tense moments.  

2.  Get out of the heat. Do get 15 minutes of sun on your hands and face each day, for your body to produce enough Vitamin D. But you can get that while driving to an errand. The rest of the time, get out of the sun or wear sunscreen, sunglasses, and sleeves.

Walk in building shadows and park your car in the shade or in a parking garage. If you love to be outside, you can now buy special sun-blocking clothes from travel companies. You can get shirts designed to SPF 50 or higher, plus broad-brimmed hats with mesh-side crowns for through-flow of air. More difficult to find is the safari hat with its own built-in fan. Cooling neck scarves are now widely available. Soak them to activate the gel inside, and store them in the fridge between wearings.  Water bottles, with a battery-operated personal fan attached, are amusing and do actually help you keep cooler.

If you get too much heat, you’ll generally know it. But if people tell you your face is bright red, this is not good.  If your skin is totally dry, or if you feel nauseated or are vomiting, or if you feel totally drained and confused, these are clues you have heat exhaustion or heat stroke. Get to a cool, dim place, put a cool, damp cloth on your forehead, and try to drink water (chlorine removed).

3.  Protect your skin and eyes. If you don’t want to cover your skin, at least wear some sunscreen. There are new generations of sunscreen in clear or opaque forms, or colored to function as makeup foundation. Many moisturizers and makeup products contain SPF 15 or higher for day use. Most powdered mineral-based foundation makeups provide non-chemical SPF 15. If you’re wild to have tan skin, and you weren’t born with it, check out spray tanning or tanning moisturizers. Be aware that these do not provide sun protection, however, and skin cancer is rampant here. And remember to drink water. Support your skin by also eating foods that can help skin stay moist and young-looking.  These include dark greens, avocado, and fruits.  Do wear sunglasses, especially if you are not wearing headgear with a brim.

4.  Use common sense.  Rest if you need to. Plan extra time to get sufficient sleep daily.  Plan fewer activities in your week.  And focus on thriving, throughout the month.  Ask yourself often, “what would work best for my energy?”

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● Your comments are welcome!

 

● Reach the writer at kebba@kebba.com .

UpBeat Living: Stop Complaining Now! For Your Own Sake

Tags

Cancer, complaining, fatigue, Feeling energized, fulfilled, happy, healing, Health, Kebba, Negativity, Relationships, stress

© 2012 Kebba Buckley Button.  World Rights Reserved.

Anyone know someone who has only negative comments to share?  You ask this person how they are, and they give you a passionate list of things that displease them.  Sometimes, they get on a roll and will dump as long as you are willing to listen.  Socially, they soak your energy, and at work, they burn your time and make YOU look like you’re gossiping and being unproductive.

Humorous office signs are a great way to generate smiles.  One of the best is a simple word in capital letters: “KWITCHERBITCHIN”.  Huh?  A passerby has to pause for a moment and let the phrase sink in.  Then chuckle. The sign provides an instant lightening-up on the weighty topic of complaining.

What’s wrong with complaining?  First, people get weary around the complainer, don’t want to work with them or sit with them in social settings.  Kids won’t select that kid to be on their team.  Second, people stop really listening to a person who complains constantly.  Then, as in the story of The Boy Who Cried Wolf, people will be nonresponsive when there is a big problem or painful life event, such as a death in the complainer’s family.  When the complainer has something major to share, his would-be audience is already worn out and will automatically turn away.

Why should you quit complaining altogether?  Complaining definitely magnifies your unhappy thoughts.  You have to keep your mind on the negative when you complain.  This keeps the negative experience alive and in your current memory.  “Let sleeping dogs lie.”  When we stop commenting about something unpleasant, and shift our focus to something pleasant, the negative-story thoughts can be released from short-term memory.  We have a certain capacity in our short-term memory, so filling it with positive thoughts keeps the negative memories from being restored from “the back of your mind”, reloaded into current memory.  Going over and over a bad memory or an unhappy circumstance brings it forefront, and it will bother you more.  And more.  And more.

This does not negate the positive value of journaling, however, in which you pour out your authentic thoughts and feelings freely.  Nor does it negate the value of support groups.  However, those in support groups might want to consider the boundaries between healthy brief venting and repetitive recounting of sad/bad memories.  After the past is basically dealt with, telling the stories of past horrors can certainly bring those old negative feelings back to life, fresh in the nervous system. Do you really want to spend your day feeling down?

At the University of Missouri, Associate Professor of Psychological Sciences Amanda Rose has completed two studies of 1600 girls and boys.  The work concluded that “excessive talking” about problems is linked with depression and anxiety.  Girls tended to go over problems in great detail, while boys tended to think talking about challenges was a waste of time.

Do you know someone who seems to love to be angry?  Perhaps someone who is critical and perfectionistic, who goes rigid when angrily telling you all about their dissatisfaction?  Studies of the physical effects of anger have shown that anger affects the parasympathetic nervous system and therefore the immune system.  So a person who stays angry, critical and complaining may be sick more often, and they may be more likely to get cancer.  Do you want this to be you?

So how do you deal with complainers around you?  To that person, recounting what’s wrong everywhere may feel like telling the truth, being authentic.  What sounds like complaining to others may be valuable analytical conversation to the one recounting.

• A complainer may be a perfectionist who is not often satisfied.  Try to be more relaxed with that person by having compassion for them.
• Try to move the person from narrative, naming the problem, to problem-solving.
• But do not let them drag you down. Walk away if you have to.  Take your keys and drive away if you need to.  Remember you have a pressing appointment.

Try this:  hold yourself to a high standard, trying never to complain.  The positivity quotient of those around you will rise accordingly.  You may no longer need that KWITCHERBITCHIN sign.

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● Your comments are welcome!

 

● Reach the writer at kebba@kebba.com .