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Guest Blog by Shirley Miller from  the blog of fellow Retreat Coach Jo Hatcher 

I’m writing this to encourage you to take a long look and ask yourself when was the last time you took quality time and space for just you? I’m sure there are a lot of you who are much smarter than I’ve been. But for those of you who are driving yourself hard, focused to get the job done now matter how hard it is on you, and on those few vacation times you find yourself pushing hard just to meet all the demands and commitments to fulfill those time offs, please read my article and give it some contemplation.

Shirley Miller: A Woman who will inspire you

In the process of being a good provider and supporting my family, I neglected to take quality time out for me for a lifetime and today I’m home bound fighting cancer for my seventh year.

Cancer forced me into an earlier retirement than I could afford so there wasn’t an abundance of time to figure out how to survive the process. Now when I look back I clearly realize that it isn’t all about money.

With the cancer battle came a blessing of awakening in greater awareness. The past six years have gone by quickly, but have been well spent. I don’t harbor regrets and if onlys, but want to share with you how easy life can fly by leaving you behind. I truly believe that we need to take a lesson from Europeans who understand the meaning and worth of long holidays in order to really restore oneself. We all know and share the importance of money in our lives, and how important it is to be responsible and accountable to earn one’s living. In our American culture too much emphasis is placed on making money, and too many of us have totally missed out on quality vacations and holidays of peace, relaxation and fun.

The day before Christmas eve I had planned to meet my friend Jo Hatcher at our local Austrian bakery for coffee and when I arrived at that bakery there was this big CLOSED sign on their window. I was very unhappy they closed because after all it was not even Christmas eve yet and I wanted my coffee there. Then as I waited for my friend to arrive I relaxed back in my car realizing that the old me was still there and stuck in attitude. The owners of this bakery were so smart to take an extra day and have a longer holiday to enjoy. Good for them. I laughed at myself realizing how structured and focused I have been for a lifetime. That’s a hard pattern to change. Jo and I ended up having an unplanned delightful breakfast at another local restaurant, which might not have been so much fun if we had just had coffee at this bakery. From six years of battling cancer that tenaciously wants to come back along with countless side effects, I’ve become stronger in my convictions to not just do the battle of work and the fight for life, but to step back allowing rest and fun to enter the process. In all of this I consider myself a true beginner at living life to it’s fullest.

Here are My Beginner’s Secrets that I’ve learned to date. As I share these thoughts with you, remember what Ralph Waldo Emerson once said, “Nothing can bring you peace but yourself.”

» Meditate daily. As you become still you truly connect with who you are; you become detached from the chaos of the world around you, and begin to recognize your ego that separates you from yourself. This begins the opening of one’s higher consciousness.

» Every day Give thanks for the blessings of life (your creation, the breath of life, the strong heart beat, your beautiful body, your healthy mind and magnificent soul). Sing on praises of thanks for all that you appreciate and all those you cloak/protect in light.

» Always Focus on the the NOW! Never give up; remembering for every down moment there’s more positive moments to be learned and experienced~~all you have to do is ask and call it to you. Giving up is not an option until we’re told it’s time from that higher power.

» Don’t waste time worrying; it’s draining and unproductive.

» Let your child come back inside you; give her or him opportunity to share their point of view. It will surprise you how wise your stuffed away inner child is, and how much they want to be incorporated into your adult life.

» Continue to Be curious by studying to learn more about this beautiful world and all it offers because learning is fun.

» When faced with only one answer or none at all, Remind yourself that there’s always other ways to think outside the box and call to your universe for ideas asking to give you honesty on every level of your life, and to be wise and discerning as you receive this information and invoke the positive. If this fails, check out Auntie Mame DVD starring Rosalind Russell — this will get you going. My favorite line she says is, “Life’s a banquet and most poor suckers don’t know how to come to the table.”

» Continue to LOVE no matter how ugly it becomes at times. Shine love in light from within you sending it outward to all around you like a shining star. Another analogy I prefer is the blasting of laser beam light around you. Funny thing about this step is that you need your inner child’s purity of heart to do this. Ask nor expect nothing in return; let all be as it’s meant to be; try not to interfere, remembering that we are all one and connected to each other and our life journies are each unique and all important.

» Release negative energy or happenings tossed at you that don’t belong with you. Be quick to forgive others for hurting you, and quicker to forgive yourself for having the consciousness to be hurt. Release…release…release.

» Celebrate every moment you’ve accomplished something (no matter how small or huge the experience) because you’ve done it! Hug yourself and dance, laugh and sing. Life is yummy and should be celebrated.

Why not go to Italy?

Wild Rice Salad 

1 Cup wild rice (rinsed well)

1 small can mild green chilies

½ Cup scallions or red onion finely chopped

1 Cup raisins (or combination dried cranberries/apricots/cherries)

1 small can mandarin orange segments (save some of juice for dressing) Or

1 Apple diced (I leave the skin on)

1 small can black olives sliced (optional)

1 small can water chestnuts sliced (optional)

¾ Cup toasted almonds

¼ cup fresh parsley chopped

¼ Cup fresh mint chopped

Dressing

½ cup olive oil

¼ cup vinegar (any light vinegar- red wine or apple cider)

2-3 cloves garlic minced

1 Tbs Dijon mustard

2-3 Tbs mandarin orange juice (optional)

 Wisk together all ingredients for dressing- set aside

Cook wild rice until firm only!  Do not overcook as rice will become mushy.  I cook it by rule of thumb standards of 1 cup rice/2 cups liquid so, when liquid is absorbed it is al dente.  (Standard for wild rice is 3 cups liquid to 1 cup rice)  I sometimes cook it in chicken broth.   Cool rice completely before adding rest of ingredients.  Add all ingredients except almonds, parsley, mint and oranges or apples.  Add dressing.  Its best if you can let it sit overnight otherwise refrigerate until ready to serve.  Add fresh fruit, parsley & almonds right before serving.

“YES! YES! YES! the work of affirmation, of opening, of movement and flow; the word that means it is so, YES, giving permission, allowing unfolding, clarity, and sureness-YES! Now, finally, I am saying YES! YES to all of me, all of the parts, YES to the light and loving and free parts. YES to the dark and angry and scared parts. YES to all of my feelings, the one I like and the ones I don’t like. YES to my tenderness and loving and nurturing, Yes to my wisdom and strength and courage. YES to my fears and longings and confusions. YES to my sexuality, my passion, and my responsiveness. YES to my longing to hold another; to join, to merge, to know ecstatc union. YES to my need for solitude, spiritual practice, and communion with God in nature. YES to walking as woman in the world; no hiding, no shame, no apologies. I stand tall and centered on the earth, reaching my arms upward and I become YES and I say YES to the unfolding mystery of my life. I am a woman saying YES.” Janet Quinn
What are you saying a resounding YES to in 2011?

Great book by Janet Quinn, PH.D., R.N.- I am a Woman Finding my Voice

After returning from a fabulous Memorial Day Weekend at Cape Cod I found myself at a crossroads with my businesses! I was feeling overwhelmed, frustrated and unsure as to how I was going to move forward.  My brain was in overdrive!!

What did I do?  I got a cold and it knocked me down.  I referred to “the list” in my Louise Hay book You Can Heal Your Life.   The cause for my cold? “too much going on at once, mental confusion, disorder”  WOW!! 

I had also attended a networking meeting and the guest speaker was talking about the cycles of the moon.  It happened to be June 1st and it was a new moon (with a solar eclipse) which I learned is a time of new beginnings. 

I decided I would listen to my body and the universe, slow down and revisit all I was doing.  I journaled and began writing out all I was involved in and how I felt.  I began a list of pros and cons and wrote out what was working for me and what wasn’t.  While I was in the process of doing this my wonderful business coach happened to send me a “mindmap” for my goals and action plan- timing was perfect!! 

 What I discovered in this process was eyeopening!!  How powerful it is to write everything out. This process took 2-3 days.(which is also the duration of each of the moons cycles!)  This helped me figure out how I was going to move forward and what direction I wanted to go in.  I set new goals with an action plan.  It helped me focus and gain clarity.  I feel energized and renewed as I move forwad. 

I referred to the chart of the moon cycles and the next two, waxing crescent and first quarter, represent commitment, setting goals, gathering resources, forward movement and growth.  There is something to be said about the planetary cycles and how they affect us!!  Sometimes in order to make a move forward you need to take a step inward.  Sometimes in our busy lives we need to just be in order to do.  Afterall we are human BEings not human Doings!!

Spring is upon us and with the unsettled weather we have had it doesn’t feel like spring where I am!!  We are burning the pellet stove regularly, there is still snow on the ground and it’s bitter cold!!  The sun has showed itself a few times and this alone has raised my spirits and got me to get out of the house and walk in nature!! 

I love the smells of spring and the signs of growth and rebirth of plants and animals!!  There is a stirring all around and this causes a stirring in me as well.  We begin to think about coming out of hibernation, shedding the winter clothes (and winter fat!!) and make plans and goals for the warmer months ahead- whether it’s planning a garden or making some healthier lifestyle changes the seeds of change are sprouting.  This is a great time for reflection, sorting and setting in motion new plans!

My reflection has taken me back over a year.  I sold my house, packed it up, stored it and hit the road with travel plans exactly a year ago.  The year travels took me to Canada, Minnesota, South Dakota, Colorado, Utah, Wyoming and then across 7 states back to Connecticut and now I’ve settled into a house for a year in Vermont- WOW!!  My experiences in each place were rich, rewarding, and a mix of emotions.  My first six months I cared for my father in the last season of his life, he died in December with grace and dignity and I was able to be there!  I skied the west in January and February and I wrapped up my year at an amazing Retreat Coach Training!!  I learned so much about myself, my relationship with my husband entered a new level and I have an amazing family.  I have so much to be grateful for. 

I also learned what I don’t like and in that experience created a set of goals for what I do like.  One of those goals was setting up a home base.  While traveling footloose and fancy free visiting family and friends has it’s exciting element, I learned I like to have my own space.  Two things unfolded as a result of that goal.  We purchased a motor home and we rented a house for a year- close to one of my daughters(and grandchildren!!).  We will continue with our travel plans and we will do so very comfortably.  In between our travels we will have a home and family to come back too.  Another goal set was getting back into an exercise routine and maintaining the healthy lifestyle we were accustomed too.  Being on the road, bouncing from place to place, staying with family and friends, makes both of these important aspects challenging to say the least!!   

What better time of the year to take control of your health than spring time?  I promote leading a balanced life and recognizing the unbalance is the first step.  The second step is to find a solution, make an action plan and then keep your focus on that solution.  Amazing things begin to happen when you focus on the solution rather than the problem.  Look what happened to me when I focused on having my own space-I ended up with a house and a motor home!!  My focus now is exercise and good nutrition. so far in my two weeks inVermont I have been to a yoga class, joined a gym, found a fabulous co-op, stocked my pantry with whole foods and started a 30 day cleansing/nutritional re balancing program with my husband. I will turn 50 this fall and my focus is fabulous at fifty!!

 What is your focus this Spring?  I would love to hear your plans. 

Below is one of my favorite salad recipes!!  Spring makes me think of fresh salads after a winter of comfort food.  Enjoy

	Randy Mayor

Spelt Salad with White Beans and Artichokes

Spelt (also called farro) is a high-protein grain with a mellow nutty flavor, and it provides an alternative to bulgur for those who have wheat allergies. (Bulgur is a good substitute if you do not have spelt for this dish.) It’s nice chilled or at room temperature. Include a cluster of red grapes and crusty Italian bread in your bag.

Yield:  5 servings (serving size: 1 cup)

1 1/4 cups uncooked spelt (farro), rinsed and drained
2 1/2 cups water
1/3 cup chopped fresh mint
1/3 cup chopped fresh parsley
1/4 cup minced red onion
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 (15-ounce) can navy beans, rinsed and drained
1 (14-ounce) can artichoke hearts, drained and chopped

Combine spelt and 2 1/2 cups water in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender and liquid is absorbed.

Combine cooked spelt, mint, and the remaining ingredients in a large bowl, stirring well. Cover and store in the refrigerator.

CALORIES 204 (29% from fat); FAT 6.5g (sat 0.8g,mono 4g,poly 0.9g); IRON 3.2mg; CHOLESTEROL 0.0mg; CALCIUM 40mg; CARBOHYDRATE 30.7g; SODIUM 437mg; PROTEIN 7.4g; FIBER 4.9g

Cooking Light, JANUARY 2007

My husband wanted to try this recipe and it is definately a keeper!!  Enjoy

Curried Spinach and Chard with Chickpeas (Cuisine Magazine)

1 1/2 C raw basmati rice
10 oz fresh spinach- stemmed and torn
3-4 leaves red chard- stemmed and torn
sliced chard stems
1 1/2 C yellow onion, sliced
2 Tbs fresh ginger, minced
2 Tbs fresh garlic, minced
1 T curry powder
1/4 tsp crushed red pepper flakes
1 C coconut milk
1 can chickpeas, drained and rinsed
2 Tbs sugar
Prepare rice.  Rinse chard well.  Grasp leaf and pull stem down.  Chop stems.  Tear leaves into pieces. Heat oil in large stockpot over med-high heat.  Saute chard stems and onion until softened and slightly brown(6-8 mins)  Add ginger, garlic, curry and red pepper flakes.  Saute 1 minute.  Stir in coconut milk, chickpeas, sugar and salt simmer 2-3 minutes.  Toss in spinacha and chard greens until wilted.  Stir in  rice.

I have been traveling with my husband for the past nine months visiting family and friends.  Several times I have found myself amongst a group of folks who all have various health issues!!  Recently there were eight of us gathered and the conversation turned into “organ recitals”(as my father used to say)!  Each person talked of their back problem, knee problem, arthritis, bursitis, cold and chest congestion, blood pressure and cholesterol issues!!  I was amazed!!  This is a group in their 40’s and 50’s talking like they were in their 80’s!!  Not only discussing the problems but the drugs they were taking to manage the aches, pains and various sicknesses!! I was the only one sitting in this group with nothing to share!! WOW!!  I removed myself from the conversation.

 I asked myself how I was going to stay healthy living amongst all these unhealthy people.  Sometimes when we are with a group that begins to moan and groan it can suck you into their vortex.  I decided that I was not going to let that happen to me because just listening to them was bringing me down.  There was no reason for me to be feeling down. 

I removed myself from the conversation and began focusing on my healthy state of being and how I was going to maintain that!!  I realized it was up to me to stay focused and therefore healthy!!  I do what I want to do to exercise, eat right and maintain peace of mind.  What I was doing was working for me and so I should just keep on doing what I was doing!!  I was maintaining balance mentally, physically and spiritually by making time for myself!!

While on the road I am realizing how important my time to myself is.  I make an effort to have alone time.  It’s a time to reflect and regroup.  It’s a time to meditate and focus.  It’s a time to be grateful.  While doing all of this I get into a really good feeling place and that keeps me healthy!  It may be a thirty minute time frame in my day or it could be a whole day. It doesn’t matter where I am I can always find the time and space.  If it is important enough the time and space will present itself.  When I focus on well being I am well! 

What is your prescription to good health?

I made the claim that I was starting a “40 day cleanse” program and the responses I got were eyeopening!!  People wanted to know if I was going to starve myself or assumed I was doing some kind of colonic.  I was asked if red wine was part of the cleanse!!  Basically folks wondered why I would do such thing and viewed this “cleansing” as something difficult- People have very different interpretations.  I decided to share what a typical “cleanse day” is for me!

First of all I never deprive my body of nutrition!!  In fact I flood my body with good nutrition over a 24 hour period!!  I drink a detoxifying juice and eat healthy snacks!!  This cleanses my body on a cellular level and at the same time nourishes the body with vitamins and minerals!!  I do this once or twice a month!!  The rest of the days I am re-balancing my body with high quality protein shakes and nutritious whole foods!!  And yes, I do drink red wine!!   

When I chose to do a cleansing day I make it a “me” day so my day looks something like this;  Upon rising I drink 4oz of my juice and then meditate for 15-30 minutes!!  I will read my daily affirmations and my daily inspirational e-mails.  Mid morning I have a healthy snack and it may be a piece of dark chocolate!!  I will have tea and during the course of the day I will drink a ton of water!!  Around lunch time I drink another 4oz of cleasing juice and then I go for a walk in the woods!!  The afternoon is for reading and journaling!!!  I have another snack and some tea!!  I book a massage or get my hair done or maybe a pedicure!!  Dinner time- another 4oz of cleansing juice.  I may watch a movie or soak in a hot bath!!  I’ll have another snack and then before bed I drink another 4oz of cleansing juice.

 Not only am I cleansing my physical body I am honoring and nurturing my body, mind and soul!!  I don’t feel deprived in fact just the opposite occurs AND it’s so simple!!  It’s a rejuvinating day and I sleep like a baby.  I feel fantastic when I wake up the next morning!!  I love to plan a “cleanse day”.  We all need to disconnect from our everyday life and take time to nurture our whole self.  This is how I reconnect with me.  This is what a “cleanse day” means to me.  I would love to hear what “cleansing” means to you!!  Please share your stories.

Three critical steps for maintaining muscle are strength training, quality protein, and vitamin D and coQ10 supplementation.

Aging is characterized by a decline in muscle mass, or sarcopenia, that nearly doubles at ages 60 and on because of a gradual, accelerating decrease in basal metabolic rate and energy levels combined with increased weakness and frailty. These outcomes only lead to less physical activity creating further reductions in lean body mass replaced by fat mass.

Statistics show that within the next few decades the population of people ages 60 and older is expected to nearly double. Because sarcopenia has a powerful influence on the body’s metabolism and health, one of the most important factors in keeping and staying healthy is preserving skeletal muscle mass and strength.  Slowing Sarcopenia With Help from Isagenix In the last two decades, researchers have discovered excellent approaches for the preservation of muscle mass and strength. Based on their latest findings, here are three vital steps that people must adopt to help slow age-related muscle loss.

 Step 1: Adopt a Strength Training Program

Too little physical activity accelerates muscle loss more quickly than any other factor in a person’s lifestyle.  This is why exercise is the single most important part of slowing sarcopenia. In addition, strength-training programs such as weight lifting have been demonstrated to not only preserve, but reverse loss of muscle strength.

A 1994 study by Dr. Mary A. Fiatarone and colleagues showed that a program including high-intensity strength-training exercise, such as stair climbing, was successful for 100 elderly male nursing home residents. The residents improved muscle strength, increased muscle in thigh areas, increased stair climbing power and increased levels of spontaneous physical activity. 
Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility exercises. Regular aerobic exercise, such as running or using a stationary bike, makes muscles use oxygen more efficiently and strengthens the heart and lungs. When strength training is involved (with resistance), then muscles work against extra pounds. Making muscles work harder than they’re used to strengthens and increases amount of muscle mass in the body.

Strength traingin can include weight lifting, stair climbing, hiking or swimming. It doesn’t have to take large amounts of time—as little as 30 minutes daily is all that is needed to begin making muscle gains and this can be broken down into three 10-minute exercise times.

Step 2: Eat Quality Protein  At Every Meal, Especially At Breakfast and After Workouts

Muscle synthesis requires amino acids as “building blocks” for making protein. Studies show the biggest muscle gains come from regular protein intake throughout the day. Consistent increases in plasma levels of amino acids support muscle recovery and growth.

Newest research presented  in April at Experimental Biology 2010 showed that the key time to synthesize muscle occurs when you have protein of at least 20 grams at breakfast!  At the same time, there are specific amino acids that directly stimulate protein synthesis. These are branched-chain amino acids isoleucine, leucine and valine. Leucine is the most potent trigger for protein synthesis.

Studies suggests that the simple act of eating a leucine-rich meal can induce muscle growth in young adults and similar effects from leucine-rich meals have not been demonstrated in older adults who are physically active.  Whey protein’s rich leucine content makes it Mother Nature’s most effective protein source for promoting muscle.  After physical activity, in fact, whey protein has been shown in studies to double  protein synthesis compared to protein sources that are lower in leucine.

Isagenix’s IsaLean products (Shakes, Soups, Bars) and IsaProare excellent products for obtaining plenty of leucine throughout the day and, specifically, for breakfast and after workouts.

Step 3: Get Enough of the “Sunshine Vitamin” and CoQ10 Daily

Results from two different recent studies show how important Vitamin D status is to  muscle strength. One of the studies found that young women with higher vitamin D plasma levels had reduced levels of fat in their muscles. The second study found that vitamin D was associated with larger muscles and greater physical function in the elderly.  Although neither of the studies suggested a mechanism or a direct causal relationship between vitamin D and muscle strength, this hormone-like vitamin-like is now thought to have a an important link to muscle health in addition to its role in bone health. The studies provide more evidence supporting the widely held views that people need more vitamin D daily than what they currently receive.

People can easily receive enough vitamin D daily by practicing safe sun exposure and supplementation, as suggested by the latest scientific findings presented at Experimental Biology to support bones, muscles and the heart.  Because CoQ10 is a vital nutrient for energy production in every cell in the body including in the muscles and heart, getting enough coQ10 daily keeps energy levels up for performing regular physical activity.  Although the body makes CoQ10 naturally, its biosynthesis begins to decline with aging.  By age 60, most people make only 50 percent of what they did in their mid-twenties. 

Isagenix Ageless Actives is a great way to get the benefits of vitamin D and CoQ10 simultaneously.

Muscle Strength is Monumental

Muscle mass is not just for bodybuilders. It provides the core strength for bones and is directly linked to overall quality of life. In efforts to make an impact on the effects of aging, muscle should never be discounted in the program. Muscle improves metabolism, promotes greater weight-loss benefits, and reduces risk of health conditions such as type 2 diabetes and cardiovascular disease. The more muscle a person has over time, the longer that person will enjoy healthy living.
 

Are you interested in finding out more of a specific topic relating to nutrition and Isagenix products or would like to make a comment about one of our articles? Please send your inquiry to our Nutritional Sciences research team at nutrition@isagenix.net.

Note: The material on this Web site and in our e-mail responses are intended as educational and to support, and not replace, your relationship with a qualified healthcare professional. If you are pregnant, nursing, diabetic, on medication have a medical condition, or are beginning a weight control program, please consult your medical doctor before using dietary supplements or making other dietary changes.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

About Us:  Isagenix® is the World Leader in Nutritional Cleansing. We are dedicated to developing revolutionary products to impact world health to free people from physical and financial pain.

Since its founding in 2002, Isagenix has created a perfect combination of innovation, experience and vision that has made it one of the fastest growing companies in North America!

•Revolutionary Products
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“With its “no-compromise” approach to quality, Isagenix is changing the lives of people dramatically—and blazing a trail to rapid growth.”

Your Business at Home, October 2006ˆ
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