Fun AND Healthy: Peaceful Party Planning

From the Mighty Newsletter July/Aug 2013

By Aja Uranga-Foster, Certified Holistic Lifestyle Coach

Summer is here, and that means lots of fun events such as outdoor weddings, family reunions, and BBQ get-togethers. Planning these events can be stressful. But with a plan and active delegating, the emphasis will be on fun times from start to finish. Here are some tips to infuse peace and joy into party planning:

1) Healthy daily habits. As a party planner, it is important that you can focus on your tasks, which means being able to focus on things besides how tired or hungry you are. This means having healthy habits months before your event or party happens. Consistent, deep sleep is a foundation of good health, followed by healthy eating for your body's fuel during the day, and daily movement and stretching to keep your body ready for activity. 

• Sleep needs vary for individuals, but the average is 7-9 hours per night of restful sleep. Falling asleep around 10pm as often as possible is ideal for restorative or "beauty" sleep (between 11pm and 2am).

• Healthy eating means not feeling deprived or over-full during the day. This means having balanced snacks and meals that include protein and healthy fats to provide satiety and slow-burning fuel. Also having colorful, fresh produce and healthy grains throughout the day will give you the healthy carbs your body needs for bursts of energy. Talk to your doctor or dietitian about healthy micro-nutrient supplements to fill in any gaps in your diet.

• Exercise has been proven to relieve stress. And what other stress reliever out there also has the beneficial effect of causing you to become more physically fit? None that we've heard about! Even a quick 10-minute walk outside can do wonders to ease the mind and emotions. Burn calories and tone the body while "burning off" stress!

2) Daily quiet time. Sitting quietly by yourself (turn off your phone, computer speakers, and the radio) and allowing your mind to be clear for 10 minutes each day has been proven in research studies to lower stress levels and improve your mood overall. And if you have been trained in a specific meditation technique, today is the day to get back in the habit. Even if you have no formal training, having quiet time with eyes closed and focusing on your breath can have a profound effect to improve your day. Here is a helpful video about this daily technique by mindfulness expert Andy Puddicombe on TED Talks:

Andy Puddicombe: All it takes is 10 mindful minutes

  

3) Ask for help. Planning a large gathering all by yourself can be overwhelming. It is ok to ask others to help you! Friends and family are often available to volunteer-- as the saying goes, many hands make for light work. And paid vendors are an option if you have a budget available. The key is to delegate responsibly clearly and precisely, and to keep a level head if some details don't work out perfectly. (There will always be some snags, and that's ok!) Here's how: 

• a) Email is great to get everything in writing in the weeks or months before the event, and follow up with a brief conversation about the task with each helper. Make sure your helpers have enough time to complete their task(s), and make sure they are aware of their deadlines. 
• b) Check in at regular intervals (every few weeks or as necessary) with each helper and confirm whether they are on task. Don't get angry if they fall through-- ask them if they have any recommendations for someone else who can take the task and move on quickly!
• c) Don't over-focus on how any particular task is done by your helpers-- especially volunteer helpers. Instead, focus on the fact it is getting done, and you don't have to do it yourself! 

4) Focus on the fun! Many people get swept up in the stress of planning an event, and then don't even enjoy the event! If you are a professional party planner, it is your job to oversee the event rather than enjoy the party. But if you are an event host for family and friends, your guests are there to have fun with YOU, not without you. If you feel stress beginning to overwhelm you, just think about why you are hosting the gathering to begin with! Is it to celebrate a friend's wedding? Is it to celebrate 4th of July? Remember, the decorations not being perfect, the sound system breaking, or any other detail is secondary to the point of your special gathering-- to enjoy each other's company and have fun!   

Need help with healthier habits, mindfulness, or stress-relief? Contact Mighty today! 

(916) 800-3866 or info@MightyMindBody.com

Keeping the Body's "Toolbox" Full

By Aja Uranga-Foster, Certified Holistic Lifestyle Coach


Does your body have a complete "tool box" to repair wear-and-tear and fix urgent problems? Micro-nutrients are the "tools" in your body's "toolbox" for repairing damage and wear-and-tear. 

Think of your body as a house, and the micro-nutrients are the essential tools to fix things. If there is a leaky pipe in your "house," you run to the garage to get a wrench out of the tool box. If the wrench isn't there, then the floor may get soaked and damaged! Mold, replacement floor boards, and other problems can happen because of the un-repaired leak. So it goes without saying that having a complete set of "tools" in your "toolbox" is essential! 

Natural foods packed with micro-nutrients are one way the body fills its "tool box." Micro-nutrients include vitamins, amino acids, antioxidants, and enzymes. While proteins such as meat and dairy are important for many healthy body types, the main food source for micro-nutrients are plants such as fruits, vegetables, and legumes (beans). 

But in today's busy lifestyle, it is often difficult to get the best fresh natural foods for your body at every meal. This is why having a complete micro-nutrient supplement is important to help you maintain your long-term wellness goals. 

After a long search for a great supplement, Mighty Mind & Body has teamed up with Thrive: Educate Train & Inspire. Thrive created a convenient and delicious supplement, Thrive Complete, to help you reach your wellness goals and keep your "toolbox" full. It is packed with the goodness of natural greens complex, vital amino acids, vitamins, and minerals essential for optimum mind and body performance.
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As part of a healthy diet, the Thrive Complete supplement is a great way to ensure you meet your daily needs for micro nutrients, which are essential for maintaining a balanced mind and body.  How do micro nutrients help the mind too? Your mind is part of your body, and your mood and thoughts are affected by what "tools" are available in your "toolbox," too!

For more information and to purchase the Thrive Complete supplement, please click here.

Purpose-Made Creatures

By Aja Uranga-Foster, Certified Holistic Lifestyle Coach

As friends of mine know, my fiance and I are "parents" to a chameleon named Mingus Panqueques, a.k.a. "Mingi". A chameleon is not to be confused with an iguana, which many who meet him often do. Mingi is a veiled chameleon, bred and born in a sanctuary in Los Angeles. His species is from the middle east region of the world, and he is naturally suited to warm, humid weather. As chameleons are known for, his body color and shape changes with his mood-- he is literally like a living, shape-shifting mood ring. He is a reptile, sheds his skin, and eats various bugs and the occasional plant. He is smart, responsive, and adaptable. And he is adorable in his own little reptilian way.

While I do love to brag about my "baby," that is not why I am writing this blog post. I am writing it to introduce you to him so that he can be a vehicle for learning. Just from hanging around Mingus for a few minutes, everyone who meets him says the same things: "He is so cool!"  "Look at how he climbs...how his eyes move around... how he shoots his tongue out to eat!" 

To me, all these comments point to how amazingly adapted he is to his purpose. His purpose of climbing in trees, of looking all around for bugs to eat (and look out for predators), and of grabbing these bugs quickly from far away. He is a marvel of specialization with his fused toes, his sling-shot tongue, and his bubble-eyes that swivel independently. Even his brain is specially adapted to have two independent parts, one part can sleep while the other processes information and looks out for predators. Amazing!

Check out these photos of him, and then please view more of the article below.

 Mingus on the windowsill. He expands his body into 
a pancake shape to absorb the sun's rays.

Mingus at my desk

Mingus in his "playtime" tree

Mingus (and all chameleons) looks and acts so differently than us humans, and even differently from other animals many people ever encounter. 

Another thing people always say about him is, "He looks like a little alien!" This alien nature is a gift because it makes us stop for a moment, stare at him, and realize how special and amazing living beings are. 

Every one of us are specialized and made for a specific purpose. His is climbing trees and eating quick-moving bugs. 

Question: What is your specialized purpose?

Mingus can't talk-- he has no voicebox. He occasionally makes small hissing sounds to get our attention or express his distaste about having to go back in his terrarium after playtime. But other than his small and occasional hisses, all we can do is watch how he communicates through movements. Watching how purposefully he climbs his branches, how perfectly he aims and fires his elastic tongue at bugs, how he looks at us with his swivel eyes. The gift he gives us is a visual representation of his purpose.

Us humans do not always seem to be as purpose-made as Mingus is. Yes, we do see athletes who are clearly born with natural physical and mental traits that drive them to excel in the purpose of their sport. 

And there are people with certain other obvious skills equipping them for their purpose. Some examples are people with wonderful social skills (such as public relations managers, special event managers), imitation skills (such as comedians, actors), coordination and decisiveness (such as surgeons, construction workers), or compassion and multi-tasking (parents, crisis outreach workers). 

Question: What are your specialized skills?

Ponder these two questions above for yourself: 1) What is your specialized purpose, 2) What are your specialized skills? 

Do the answers come easily? For many people, no. Many people have multiple purposes throughout their life, which can sometimes make things even more confusing. 

But guess what-- just because a person may not be as obviously purpose-made as a creature like Mingus, doesn't mean they are purpose-less. We are all here to fulfill a specific niche. The bug-eating tree-climbing reptile niche is occupied by our friend pictured above. But there are a LOT of other niches looking for the special creatures to fill them. 

Start finding your niche. Try this exercise:

1) List 12 things you have special knowledge and/or training about.

2) Talk to trusted friends, co-workers, or your lifestyle coach about things you are good at. Let them list 12 things, then compare together with your list. Look for overlaps.

3) Research opportunities, network with people you know in your newly-identified niche, practice visualization techniques, and focus on affirmation exercises.

4) If you need help, contact Mighty for a free consultation! (916) 800-3866, info@MightyMindBody.com

Healing Properties in Tea

By Aja Uranga-Foster, Certified Holistic Lifestyle Coach

*This article is for reference purposes only, and is not intended to provide medical advice. Talk to your doctor or holistic healthcare practitioner about what is best for your healthcare and wellness plan.

More and more people are waking up to the fact that while modern medicine is a wonderful invention for many health needs, it is not the answer for every kind of healing. Today I would like to get you thinking about healing properties found in teas. Teas are one of many healing tools available to you.

There are many healing properties and illness-preventative properties that have been found in teas of all kinds. For example, below is an interesting article about healing properties found in caffeine-free dandelion tea (easily found by searching on your web browser) during a study on its effects on cancer cells. 

Treating illness can be very complex. So why not explore healing options now for your own personal wellness "tool kit"? Many people from cultures around the world can share information with you about illness-preventative and healing properties from teas that they have experienced in their own lives. 

Here is the article about dandelion tea:

( Re-post from http://rawforbeauty.com/blog/ )

Researchers in Windsor, Ont., have received an additional $157,000 grant for a total of $217,000 to study how effective dandelion root extract is in fighting cancer.

Siyaram Pandey, a biochemist at the University of Windsor, has been studying the anti-cancer potential of dandelion root extract for almost two years.

His team’s first phase of research showed that dandelion root extract forced a very aggressive and drug-resistant type of blood cancer cell, known as chronic monocytic myeloid leukemia, to essentially commit suicide.

Researchers then discovered that repeated treatment with low dose dandelion root extract was effective in killing most of the cancerous cells.

Those initial findings landed the research team a $60,000 grant from Seeds4Hope, which provides money for local cancer research.

Pandey then applied for continued funding from the Lotte and John Hecht Memorial Foundation. That $157,000 came through earlier this week bringing the total to $217,000.
Pandey admits he was skeptical when he was first approached by local oncologist, Dr. Caroline Hamm, who was curious about cancer patients who had been drinking dandelion tea and seemed to be getting better.

“To be honest I was very pessimistic,” Pandey said in a statement. “She said it could be coincidental but it couldn’t hurt to see if there is anything.”

Hamm was convinced that the weed contains an active ingredient, but warned earlier this year that "it can harm as well as benefit."

She told CBC News in February that taking dandelion extract tea could interfere with regular chemotherapy, and she urged patients not to mix the natural remedy with other cancer drugs without speaking to a doctor first.

Pandey conducted a literature review and could only find one journal article suggesting dandelions may have cancer-killing properties. But he and his team of graduate students collected a bunch of the weeds anyway, ground them up with a mixture of water in a food processor and developed a simple formula they could experiment with.

They tested the formula on several lines of commercially available leukemia cells and much to their surprise, found that the formula caused those cells to kill themselves, a process called apoptosis.

“It was startling, but it was not that startling until we saw that it was non-toxic to the normal cells,” he said.

John DiCarlo, 72, says dandelion tea saved his life, after other medical treatments for his leukemia failed. (CBC News)
John DiCarlo, 72, was admitted to hospital three years ago with leukemia. Even after aggressive treatment, he was sent home to put his affairs in order with his wife and four children.

The cancer clinic suggested he try the tea. Four months later, he returned to the clinic in remission. He has been cancer free for three years.

He said his doctor credits the dandelions.

"He said, 'You are doing pretty good, you aren't a sick man anymore'," DiCarlo told CBC News in February. 

Original news story credit: http://www.cbc.ca/news/health/story/2012/04/20/wdr-dandelion-tea-research-grant.html

Attunement Parties for All Relaxation Occasions

By Aja Uranga-Foster, Certified Holistic Lifestyle Coach

Our most popular holistic wellness services at Mighty are one-on-one life coaching sessions. But many clients have also experienced how much fun group coaching sessions can be. 

No, you won't have to share your deep, dark secrets in front of your friends or co-workers. Think of it more as getting together with your sports team to practice, or like attending a class at the gym with friends, but without all the physical movement. In an easy and fun 45 minute session, you and your group will feel the benefits of getting a 'tune-up' for your mind, body, and emotions. We call this type of service an "Attunement Party".

What kinds of groups enjoy Attunement Parties? 
* Work teams stressed out after completing a big deadline
* Mommy or Mr. Mom groups who need some rejuvenation and relaxation
* Brides and bridesmaids who need a breather before the big wedding day 
* Groups feeling nervous before a big presentation or performance
* Restaurant management teams recovering after a grand-opening or busy season
* Students feeling stressed before a big exam

There are so many more applications for this service, but this list above is just to give you ideas. Attunement Parties are especially great for fitting into your busy schedule. In just 45 minutes your group will feel the benefits of mind+body balance and relaxation. Peace, confidence, and a clearer head are just some of ways our clients describe how they feel after their sessions. Attunement Parties are customized to your group, and can include a wide variety of wellness discussion topics if your group would like to learn about how to improve their well-being for the long-term.

Any time you and your group are feeling exhausted, stressed, or just plain fried-out, Attunement Parties are an excellent way to rejuvenate and re-balance your mind, body, and emotions.

Sessions start at just $100 for up to 8 people, and anyone can do it*! No mobility or experience required. Enjoy the relaxing group space at the Mighty office, or you may request mobile service to your location in the greater Sacramento, CA region! 

Please contact us today at (916) 800-3866 or info@MightyMindBody.com for more information.


* Children under the age of 12 may not be suited to participate in an Attunement Party, depending on their temperament and interest in personal wellness. Feel free to contact us with any questions!



Fun AND Healthy: Spring Cleaning

From the Mighty Newsletter May 2013

By Aja Uranga-Foster, Certified Holistic Lifestyle Coach

The arrival of spring means longer days, more sunshine, and a time of renewal. Infuse the vibrant springtime energy into your daily activity with these tips!  

1) Clear out the body's internal clutter.

The topic of bowl movements is not typically polite conversation. But your bowl's regularity isliterally how your body clears out its waste. So it is important that you are being aware of your fiber intake. And many people find a gentle daily supplement-- such as the Ayurveda herbal blend Triphala-- is helpful to assist the body in the daily cleansing process. Several clients and colleagues have reported reductions in bloating and stomach discomfort after starting to take Triphala daily. You can find Triphala at your local Whole Foods in the 'whole body' department, and at many other natural products retailers.

2) Clear out clutter in your home.

Unused items stacked on shelves or crammed in closets are not just annoying places you have to dust during the year. They can actually cause energetic blocks in your home, which can cause tension and stress in your body. You can test this idea for yourself by going and looking into a cluttered closet or shelf full of items you never use. How does it make you feel? Would you rather close the door or ignore it? Do you feel anxiety or regret as you look at it? You deserve to have every inch of your home infused with peace and order. Tackle the job in chunks of time and clear out the clutter! It is an important part of the puzzle to create peace and balance in your life.

3) ...And in your car.

The same concept about clutter in the home also applies in your car. Crumpled papers, garbage, and loose change clanging around can cause layers of stress that can start your day off on the wrong foot. Why not enjoy your environment in your car? Simple changes in your car like vacuuming the carpets and detailing the console can work wonders for your feeling of serenity while driving.

4) ...And in your cyber world.

Take a day or two to file important emails, delete unnecessary ones, and unsubscribe from email lists you no longer care to read. Unsubscribe or delete people on your Facebook or Twitter who are negative or unhelpful. Allow your online "world" to become a peaceful place where you can connect with positive people. Any action that creates space, even cyber-'space', is helpful to remove energetic blocks in your life and create more peace and balance. 

5) Update your self-talk.

Has your internal dialogue to yourself in your mind been less-than-kind? We often tend to be our own worst critics. But guess what: it's a new day, and it's time to turn over a new leaf! Practice "turning the thought" when you catch yourself indulging in negative chatter in your mind: simply intercept a negative thought with a new, positive thought. Positive statements to yourself such as "I'm going to enjoy a rejuvenating 15-minute walk right now," or "I am thankful for my comfortable and cozy bed, and look forward to a great day tomorrow," can do wonders to bring your mind into the moment and poise it for a new stream of positive thoughts.

Enjoy and tell your friends!

Fun AND Healthy: Love and Mindfulness

From the Mighty Newsletter February 2013

By Aja Uranga-Foster, Certified Holistic Lifestyle Coach

Want to feel more love and peace in life? Don't we all? 

But daily life, duties, and inter-personal relationships can get so complicated and stressful at times. Thus, it goes without saying that we all feel overwhelmed at times... sometimes a lot of the time! The last thing that comes to mind when we are stressed and upset is love. So how do we get more of it, this elusive love?

Here's how:

Step 1: connect to this moment in gratitude. 

Step 2: balance the mind, body, and emotions. 

Step 3: repeat daily, even multiple times per day. 

Step 4: enjoy the well of love and peace you will find! 

"What?! But how do I do those 4 steps?" Well, there are many ways people try to accomplish these. But there are 2 notable methods that will help you accomplish all the steps above at once: 

Meditation 

and 

Mindfulness. 

You can search online for health benefits of meditation and mindfulness to read the latest research for yourself. An example can be found here for your reference to get you started.

Meditation is an ancient practice designed to help you turn on and amp up the love in yourself for life all around you. By slowing the mind down for a small period of time, you can assist the body to regain perspective, and gain/regain the ability to not sweat the small stuff.

Mindfulness is similar to mediation in terms of design, but it is simpler and requires less training than meditation. While the effects of mindfulness may not be as profound as the effects of mediation, much benefit to your wellness can still be gained. Many people who are not comfortable mediating find mindfulness exercises to be very helpful.

Here is a basic but effective mindfulness exercise you can do at home:

1) Bring your conscious awareness to what you eat and when. Allow your awareness to linger for 5-10 seconds.

2) Bring your conscious awareness to what you say, how you say it, and to whom. Allow your awareness to linger for 5-10 seconds.

3) Bring your conscious awareness to your movements throughout the day. For example, have you stretched? How is your posture? Allow your awareness to linger for 5-10 seconds.

4) Bring conscious awareness to this moment. What are you thankful for? Allow your awareness to linger for 5-10 seconds.

5) Repeat ANY of steps 1 through 4 at least 6 times per day for 30 days. But be sure to do step 4 at least once per day. Write down the steps if that will help you to remember!

At the end of 30 days, feel the power of increased peacefulness and loving appreciation for the "little things" in life. And surprise! You will have formed a good habit. Carry it through beyond the 30 days with ease.

Enjoy and tell your friends!