by Mary Claybon | Apr 30, 2022 | Health and Wellness, The Middle Way Blog |
The Heart of Wellness
Wellness isn’t just about a healthy heart, low cholesterol, low blood pressure and living at an ideal weight in a disciplined exercise program. It’s more than avoiding cancer or staying safe. It is so much more than that. And, yes, it involves your heart, but your soul heart. And, yes, when your soul heart is healthy, your body often follows. But it is important to note that if your body does get sick, it may be the perfect time to accept your humanness and get in touch with your soul.
Your life just works better when your heart is open.
How do you measure this depth of wellness? There are no biometric measures, or blood tests for spiritual health. You can’t get on a scale and see how much your soul weighs. But you can go inside and see how you feel. What’s churning? What’s getting in the way of your happiness and peace of mind? What do you need right now-physically, emotionally, spiritually?
Do whatever it takes, a walk in the park, reading a good book, helping a friend, giving to a charitable cause, or sitting in a quiet space with your own kind of prayer or meditation.
Health and Well-Being begin with a healthy mind and heart. Here are some of my favorite books for physical and emotional heart health.
BOOKS THAT HEAL THE HEART
You Can Heal Your Heart by Loise Hay and David Kessler 
This book is about finding peace after loss from a breakup, divorce, or death. David Kessler was mentored by Elizabeth Kubler Ross and Louise Hay. I attended one of his all day workshops on grief, and learned so much about to work with grief in a way that promotes growth and finding peace of mind. Sharing real life stories that open the heart and comfort the soul, this book is a journey well taken for anyone suffering loss.
When The Heart Waits by Sue Monk Kidd 
I love Sue Monk Kidd. The author of The Secret Life of Bees, goes on a journey into her own soul, to find her authentic spiritual self. Her heart waits as she dives deep into her own dark night of the soul by contemplative self direction and direction from others as she finds some answers to the sacred questions that guide her life.
Feeding the Hungry Heart by Geneen Roth 
I have used Geneen Roth’s work on emotions and eating with coaching clients. I love how she writes about her own journey and shares stories of those she has worked with in her own practice. Eating was meant to be both to feed our bodies, but also in joy to nurture our souls, and when the heart is starving, we look for fulfillment in unhealthy overeating leaving us empty instead of satisfied.
Journey of the Heart by John Welwood 
John Welwood is a psychologist who teaches the path of conscious love and deep spirituality as a way to nurture our relationships with ourselves and others. Jean Shinoda Bolen, M.D. said it perfectly “ A profound and wonderful book. It is a spiritual text on intimate relationship that is grounded in real life.”
There are so many other books that help us with that journey from the head to the heart, and books about healing. These are just a few.
If you are interested in exploring your own heart’s journey, I’d love to chat with you to see if I can help.
My coaching doors are open. To schedule a free consultation with me, use my calendar link.
https://calendly.com/maryclaybon/introductory-consult
by Mary Claybon | Jan 27, 2021 | Health and Wellness |
I love walking
I hear this often -“I’m having a hard time getting exercise-I’m bored, get interrupted, it’s too cold and just don’t like it. What can I do to get my exercise and stay motivated?”
I always ask, “What is an activity you enjoy? Walking? Dancing? Ballet/Bar? Yoga? Tai Chi? Meditative movement? And then what is the best time for you to take 30 minutes to dedicate to a workout of some sort?” For me it’s walking and dancing. I love to walk.
30 minutes 5 days a week gives you the recommended 150 minutes for promoting and maintaining health and wellness. Add two days in your week to do resistance exercises using weights, bands or even your own body. Make the 30 minutes your sacred half hour and find something you like to do. Walking can be boring. I usually listen to podcasts or make phone calls. Some people love to listen to music and walk to the beat.
When it’s cold outside, walk in place or turn on a You Tube Walking Workout video. You Tube has just about any kind of workout you’re in the mood for.
Here are the links to a couple of my favorite indoor walking workouts:
FAST Walking in 30 minute
30 Minute Boosted Fitness Walk
10 STEPS To Help You Stay Motivated
- Make this your time to feel good. The best motivation is what comes from you internally instead of trying to please someone else or because you feel guilty. Call it movement instead of exercise or workout if that makes you feel better.
- Get a pedometer and track your steps-go for 10,000 but start from whereever you are and make 10,000 your goal. (More below)
- Make it fun. Put on some cardio dancing music and dance for 30 minutes. Or add variety. You can do some cardio and whole body work.
- Walk around your house when you are making phone calls or listening to podcasts.
- Put on a You Tube video.
- Join a Zoom exercise class.
- Buy a new exercise outfit that makes you feel comfortable with your movement. And don’t forget good shoes.
- If you can, create a special place in your basement or home just for exercise. You can put mats on the floor and posters on the walls that motivate you and help you to visualize your success at feeling and staying fit.
- Forgive yourself if you a miss a day or two and just get back to it. It’s not all or nothing, it’s something – whatever you will do.
- Reward yourself. After you are done, you can take a soothing bath, read magazines, play a game on your phone, or make a relaxing phone call.
More on 10,000 Steps
If you want to begin with lifestyle changes and exercise is your top priority, go out and buy a pedometer and work up to 10,000 STEPS PER DAY. I love my pedometer. I put it on in the morning and track every step. You would be surprised how little walking you get in if you sit at the computer all day. On the other hand if you have steps in your house and you vacuum daily, run errands, do the gardening, and walk to the mailbox, you may find that by mid afternoon you have over 5, 000 steps. Now all you have to do is go out and take a brisk walk for less than an hour and you will have your 10,000 steps. You can sneak steps into your day by parking your car farther away, walking up and down every aisle in the supermarket, window shopping at the mall, or simply walking around while chatting on the telephone. I wish I had invented the concept of 10,000 steps. 10,000 Steps is equal to about 5 miles of walking. In the beginning don’t worry if you are getting sufficient aerobic exercise at your target heart rate, just WALK. Once 10,000 steps is a habit increase your intensity and frequency, but for now just clip on your pedometer and get walking, and of course, if you are not used to exercise, check with your doctor to make sure you are ready to begin.
I found a great web site using this concept.
http://www.thewalkingsite.com/10000steps.html
by Mary Claybon | Feb 14, 2019 | Health and Wellness |
HAPPY VALENTINE’S DAY AND HAPPY HEALTHY HEART MONTH
February is Healthy Heart Month and Valentine’s Day is a great time to start healing your heart. You know from my last blog that laughter is healing. Here are 14 more tips for health and heart healing. They are not in any particular order. They are all important.https://themiddlewayhealth.com/a-new-years-resolution-you-can-keep-dont-forget-to-laugh/
If you do nothing else for your health-Buy a Pedometer.
Exercise and movement are the best medicine. Make it a goal to get 10,000 steps a day. You can get the steps by simply walking, going about your daily activities, shopping, or dancing. Yes-dancing. When I have to get more steps in my day, I will put on my favorite music or television show and dance around my family room. I might also add some running in place, marching, side steps or fast walking around the house. You would be amazed at how steps accumulate just from moving.- Eat Breakfast.
Research has shown that people who skip breakfast pack in more calories throughout the day. By starting your day with breakfast you are telling your body it is going to be well fed throughout the day and you needn’t binge at points of hunger. A great breakfast is fresh fruit especially berries, high fiber low sugar (less than 6 grams) cereal, live cultured plain yogurt (no sugar) and a cup of coffee or tea. A few times a week you may want to add an egg for additional protein. That’s great on days you are working out at the gym or getting heavy-duty exercise in.
- Spices
Spice up your food. Indian spices like curry powder, cumin, turmeric and cardamom are very healthy. These spices have antioxidant and anti-inflammatory properties that help to prevent illness. These are especially important during cold and flu season. Garlic and oregano are also excellent additions to any recipe and both can have antibiotic properties.
- Eat broccoli
several times a week. Broccoli is a great vegetable for fiber, vitamin C, and anticancer properties. Raw broccoli is great with low-calorie dips made with live cultured yogurt. Cooked broccoli is very beneficial as long as when you eat it, the bright green color is still there. Other heart-healthy veggies are asparagus, Brussel sprouts, and beets.
- Include Wild Alaskan salmon
in your diet at least once a week. This salmon is a source of the fish oil that prevents heart disease. Salmon is a great source of protein and has the good fat that protects the heart. For heart health remember SMASH – Salmon, Mackerel, Anchovies, Snapper, and Halibut are the best fish choices for a healthy heart.
- Drink red wine
Studies are showing that one glass of red wine (4-5oz) a day is good for your heart. The wine has a powerful antioxidant –resveratrol and also relaxes your body and mind to alleviate the stressors of the day. Stick with dry red wines. White wine can also add some benefit, but does not have the healthy -resveratrol.
- Practice meditation
Meditation calms the mind, reduces stress, and with practice can aid in reducing blood pressure. Meditation does not have to be complicated-simply site, close your eyes, focus on your breath, and watch your mind without having to do anything about your thoughts. There are many apps you can download to your phone that help you to meditate. My favorite is Insight timer.
- Practice Forgiveness.
Holding onto resentment and anger will only make you sick. Open your heart to how another feels and you may find yourself able to have compassion for the other side of the story. Forgiveness is the key to happiness and healing. The premise of A Course in Miracles is forgiveness. I have been studying and teaching the Course for over 30 years now and facilitate a monthly group meeting.
- Eat Dark Chocolate
Steve and I eat two squares of dark chocolate almost every night after dinner. Dark chocolate has many healing properties. it not only tastes good but it is good for you. The darker the chocolate the better. it is rich in antioxidants and flavanols-powerful healing substances. Chocolate is also said to be good for the skin and because it supports keeping the blood fluid and flowing is helpful in preventing stroke and heart disease.
- Garlic
is one of my favorite staples. Garlic is not only an antibacterial, antifungal, and antiviral natural antibiotic, but garlic also is very good for the heart. Garlic is thought to reduce blood pressure, cholesterol and inflammation. I travel with garlic and add it to my toast, soups, and whatever I can at the first sign of illness. Check out my garlic soup recipe.
- No Smoking
If you smoke-QUIT. It goes without saying, smoking kills every organ of the body, especially the heart and lungs. I hate to admit that I smoked years ago and quit when I was 30. I am so glad I no longer smoke. It is not easy to quit. You have to see yourself as a non-smoker instead of an ex-smoker. Health has to be your top priority. Coaching can help.
- Eat healthy fats.
Olive oil and Avacado are two of the best heart-healthy fats you can eat. I substitute olive oil for butter and oil in most recipes. I also love to have avocados cut up fresh or in my delicious guacamole. Avocados are also a delicious topping for toast. Make sure they are ripe enough. They should feel slightly soft to touch but not brown.
- Drink lots of water
and avoid sugar and artificial sweeteners in soda pop and juices. Water is the purest beverage. Add a little lemon or even fresh cucumbers for flavor. Filtered water is best. We have an Aqua Pure filter under our sink and to our refrigerator. If you buy bottled water, buy filtered not spring as you have no idea how pure the spring water is. Most important is to drink water throughout the day.
- Practice the Middle Way.
Keep your life balanced and joyful by following the path of moderation in all things. Avoid extremes and let go of judgment of yourself and others. If you need help along the way and are ready to change your life, coaching can be a helpful path to living life to the fullest. This blog and my coaching are dedicated to promoting health the Middle Way. Feel free to share any of my articles. I am forever grateful for my readers and welcome new subscribers.
by Mary Claybon | Nov 27, 2010 | Health and Wellness |
Flaxseed is an ancient food that has been known for its health benefits for centuries. In nature it is a small blue flower with a small brown or golden seed. You can buy the whole seeds at most grocery and health food stores. It is best to buy organic whole flaxseed and grind it yourself. A small electric coffee grinder works best.
The seeds are also compressed into flaxseed oil that has some of the benefits of the actual seeds. The oil has a lubricating effect on the skin and cells, but lacks the fiber that is most helpful in the diet.
You can add ground flaxseed to most of your favorite foods without it affecting the taste. “Sneak” it in and add the healthful benefit to your favorite foods. Generally add 1 tablespoon per serving in your favorite recipes. Flaxseed has a mild nutty flavor if you taste it at all.
The suggested use is to add 1 to 2 tablespoons of ground flaxseed per day for anyone except pregnant and lactating women. Please consult your health care provider regarding use of flaxseed as a supplement in your diet.
You can add ground flaxseed to most of your favorite foods without it affecting the taste. “Sneak” it in and add the healthful benefit to your favorite foods. Generally add 1 tablespoon per serving in your favorite recipes. Flaxseed has a mild nutty flavor if you taste it at all.
The latest research is providing more and more evidence that flaxseed has many health benefits. Here is a list of possible benefits to using flaxseed in your diet.
Flaxseed:
Is a rich source of omega fatty acids and lignans along with vitamins and phytonutrients, not to mention a great source of fiber.
Has both soluble and insoluble fiber. You can’t get better than that.
Is a rich source of antioxidants and can support the immune system.
May have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer.
Can reduce inflammation in the colon, which can reduce the symptoms of inflammatory bowel disease.
May reduce breast pain.
May help the healing process in lung injuries.
In animal studies the ALA in flax seed inhibited tumor incidence and growth.
Has anti-inflammatory benefits that can prevent the effects of heart disease, Parkinson’s disease, asthma, arthritis and skin disorders like eczema.
May normalize heartbeat.
May prevent hardening of the arteries.
May help your cholesterol levels by decreasing your LDL (the “bad” cholesterol) levels.
May improve blood sugar levels for diabetics and because of this may also help stabilize weight.
Has an effect on hormone levels and may normalize the menstrual cycle in younger women.
May reduce hot flashes in menopausal women.
May lower blood pressure.
Can increase energy and vitality.
May help with Attention Deficit Disorder.
Resources:
Web MD discussed benefits of flaxseed
National Institute of Health on Flaxseed
http://www.niehs.nih.gov/research/supported/sep/2008/improves.cfm
