Momentum Matters

Thanks Dr. Essselstyn

oooh, mama; we just had THE most delicious dinner thanks to Caldwell Esselstyn, Jr., M.D., and his wife Ann. My honey, an M.D. himself, picked up Dr. Esselstyn's book, Prevent & Reverse Heart Disease, when he heard about it at an environmental/functional medicine meeting he was attending. I'm really glad he did.

Dr. Esselstyn, a former surgeon, researcher and clinician at the Cleveland Clinnic, challenges conventional cardiology by posing the revolutionary idea that the heart disease epidemic can be abolished by changing our diets. His book details the dramatic results of patients who followed a plant-based, oil-free diet. While I'm not a vegan, I do LOVE plant-based recipes and actually keep Dr. Esselstyn's book among my most valued cookbooks because the recipes are simply decilicious. Our dinner tonight was no exception...

Best Black Bean Soup
Makes 7-9 servings 

• 4 cups water or vegetable broth (I used brussel sprout broth from earlier in the week)
• 1 large, chopped onion (1 cup)
• 10 medium garlic cloves, chopped (I used half that)
• 2 teaspoons ground cumin
• 2 medium carrots, diced
• 1 cup chopped bok choy (I used chopped kale)
• 1 large bell pepper, chopped (1 cup) (I used red pepper)
• 1.5 cups orange juice (I squeezed the juice from one orange)
• 2 medium tomatoes, diced (2 cups) (I used one 15-ounce can of diced tomatoes as decent fresh tomatoes are nowhere to be found at this time)
• 1 large sweet potato, steamed and cubed (1 cup)
• black pepper, to taste (oops, I forgot that)
• cayenne, to taste (didn't include that either)
• chopped green onions, cilantro and salsa (oops; didn't add those either but did top the soup with diced avocado — a no no on Dr. Esselstyn's diet but, hey, I don't have heart disease)

Soak dry beans overnight. Place in heavy soup pot with 4 cups of water or broth. Bring to a boil, cover, and simmer about 1 1/4 hours... or use canned beans.

Stir-fry onions, half the garlic, the cumin and carrots til tender. Add bok choy, remaining garlic and bell pepper. Stir-fry another 10-15 minutes, until everything is very tender.

Add vegetable mixture to beans, scraping bowl carefully. Stir in orange juice, diced tomatoes, and sweet potatoes. Add black pepper and cayenne pepper.

Puree some or all of soup in batches in blender or VitaMix. Simmer over low heat for 10-15 minutes. Served topped with chopped onions, cilantro and salsa. Enjoy!

 

I served our soup with drop biscuits made from Elana Amsterdam's Gluten-Free Almond Flour Cookbook (and my husband loved those too). The meal was nutritious, delicous and filling... and, joy joy, we have plenty of leftovers for tomorrow. 

Leslie Hamp, Creative Catalyst

 

Stay Strong, Even When Traveling

If you're on the road traveling and want a quick exercise to stretch and strengthen, practice the Bend Stretch Elbows with the flex band. We did the exercise, which targets the triceps and middle deltoids, in my Pilates class at the Ashland Yoga Studio this morning, and everyone gave it a thumbs up. 

STARTING POSITION

• Seated on mat, pelvis and spine vertical with legs crossed or straight (sit on a pillow, large book or chair to sit up straight as possible). Place flex band around mid back, hands holding ends of band, elbows bent at sides.

EXERCISE

• INHALE to prepare
• EXHALE maintain abdominal connection and reach arms out to sides, palms facing up. 
• INHALE bend arms to return to starting position.

  Complete 8-10 repetitions

  

Remember to start every workout with a warmup routine. Go to www.merrithew.com/warmup

Want to build core strength, flexibility and endurance... so you can remain active and healthy for life? Click here to learn about my private and small group programs. Here's to more energy, less stress and better balance!

Leslie Hamp, STOTT PILATES® Certified Instructor

*About STOTT PILATES®:  This method is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co‑founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than two decades refining the STOTT PILATES® method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. This clear and detailed approach forms the basis for STOTT PILATES® training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between. 

 

How's Your Willpower?

If you are among those already breaking that New Year's resolution, Dr. Kelly McGonigal, health psychologist and lecturer at Stanford University, offers some hope. I just watched a clip where she describes strategies for keeping resolutions to get healthy, break a bad habit, or build a new one. Based on her course “The Science of Willpower” and her book The Willpower Instinct, Dr. McGonigal shares some research and facinating conclusions that may help you boost your own willpower. Check it out here. My take-away:  all that mind-body stuff that I focus on really does make a difference. Cheers to that!

Leslie Hamp, Creative Catalyst

PS - Put your willpower into action. Click here to Create the Life You Crave!

Crazy Statistics

While this study took place over an eight-year period on college campuses across the United Kingdom, I worry that the results would be the same in the United States. According to a survey by the Succeed Foundation, in partnership with the University of West of England:

• 30% of women said they would trade at least one year of their life in order to achieve their ideal body weight and shape;
• 16% would trade one year;
• 10% would trade two to five years;
• 2% would trade six to 10 years;
• 1% would trade 21 years or more of their life.
• In addition, many women surveyed also said they would forfeit a promotion at work, part of their salary, time with loved ones and even their health.

HELLO, ladies!? Those are crazy statistics for the price of beauty, especially when ANYONE can achieve good health, fitness and a normal body weight by embracing lifestyle changes. If you're among those wanting to shake things up and finally gain momentum toward your health and lifestyle goals, find a coach and/or lifestyle program that works for you. I offer two that have resulted in amazing transformations for literally hundreds of women and men. Find out more:

• Click here to Create the Life You Crave!
• Click here to Walk the Talk Today! 

Follow one of these 90-day programs, and I GUARANTEE you will transform your thinking and your life. Here's to your health and vitality and working together to make this your best year yet!

Leslie Hamp, Creative Catalyst

 

Nutrition on the Run

My buddy Timm Caven knows how to treat me right. When I walk through the door of his nutrition club, he immediately begins to serve up my favorites: a shot of aloe, 12 ounces of hot raspberry tea and a 16-ounce "Elvis" (peanut butter and banana shake). At just 240 calories, my gluten- and dairy-free meal packs a nutritious punch, and it actually tastes really good. That's why I suspect I'll be fueling up on an Elvis, Pumpkin Pie, Orange Banana or dozens of others on a regular basis. 

 

I met Timm, a personal wellness coach, at a Women's Expo in September. While I shared info on Pilates and kettlebells, Timm and his business partners whirled up samples of Herbalife smoothies. I didn't know much about Herbalife, and in fact thought it was a product for those wanting to lose weight. Turns out that's just one reason that women and men in 76 countries turn to the nutrient-dense protein shakes. Another reason is why I walk through the Ashland Cold Fusion doors at 210 West Main Street an average of twice per week:  a quick, nutritious meal.

If you live in the area, go meet Timm, tell him I sent you, and sample a smoothie. Just be ready for the mega dose of good energy you'll experience after you down the drink. My Reformer clients always tell me that they love my energy and the customized workouts that challenge them from head to toe. I really should fess up that some of my energy comes from Elvis. 

 

Leslie Hamp, Creative Catalyst

PS - Want more energy, less stress and better balance? Click here for a 90-day program that will get you off the couch and well on your way to a good health and vitality.

 

What's Your Word for the Year?

After suggesting clients and blog readers adopt a word for the year rather than focus on a New Year's Resolution (with their dismal track record of success), I've gotten a number of offline requests for ideas. Wow; there are so many possibilities! Claim a word that summarizes the intentional action or theme you'd like to experience throughout the year. 

• A few years ago my word was release... and did I ever get rid of items no longer used, needed or wanted. It paved the way for a great big release:  the sale of our home.
• One year my word was gratitude... and did it ever serve me in the dark moments of losing my mother and caring for my ailing father and sister. "Gratitude" became my anchor and support, reminding me how blessed I was to be able to take the time to be with them, to help and hold, support and be supported. 
• One year my word was joy... and it ensured I approached everything (family, friends, health, food, travel, leisure, business opportunities, professional relationships, and anything that came my way) with joy, or not at all. 
• A few more ideas... healthy, happy, creative, flowing, success, travel, education, career, blossom, big-hearted, kind, spiritual, growth, focus. You get the picture. Any word that has meaning for you is perfect as a word for the year.

And for all of you who have inquired about my word for 2012 (I'm flattered that you asked!), it's balance. I know all work and no play makes Leslie a dull gal. So I'm focusing on balance and flow. Two words, but hey, we all get to choose! I figure if I'm balancing family, friends, work, home, health, travel, time with my pooch, and time to enjoy the wonders around me that I'll be flowing and balanced. And that's a good thing. 

What's your word for 2012? Post it here or on my facebook page or dash me an email. Once you claim it as your own, watch how it shapes your mindset and unfolds in ways you never anticipated. Have fun with it!

Leslie Hamp, Creative Catalyst

PS - Click here to maximize your word and unleash even more momentum toward a life that lights you up! 

 

New Year, New You?

It's that time of the year when a LOT of people are committing to their New Year's resolutions.. and a time when they are already falling short. If that's you, here are a few tips to help you get back on track.

1. Commit. 
Make a firm commitment to achieve your goal. Imagine success, share your dream with others, and develop everyday behavior that becomes a self-fulfilling prophecy.

2. Take one day at a time.
Experts agree that it takes about 21 days to change a habit. Start with Day One and take every day as it comes, making adjustments when necessary. 

3. Think progress, not perfection.
Be realistic. Focusing on perfection will zap your energy and remove your motivation. Do the best that you can do. If you “fall off the horse one day,” get back on the next.

4. Create environments for success.
Design your environment to shape the thoughts and behaviors you desire, and surround yourself with people who support you along the way. Avoid negative people or those who try to sabotage your efforts.

5. Act like a winner.
Successful people distinguish themselves by doing things that are a challenge, things that are beyond their comfort zone. Less successful people take the easy path because they’re afraid, impatient, or too set in their ways to try something different. Model yourself after a winner.

6. Affirm yourself.
Truly successful people acknowledge and reward little successes along the way. Their attitude is positive and their “self-talk” is affirming and empowering. Adopt an affirming mindset.

7. Change one habit at a time.
Changing a habit takes focus, discipline and time. To keep yourself on track, commit to making one change at a time. Think baby steps for the short-term, big results for the long-run.

8. Make it fun.
If there’s no joy in the journey, what’s the point? Celebrate your progress and your discoveries. Relax, laugh at yourself, and keep joy as a key component of your life blueprint.

9. Don’t give up.
Realize some days will be easy, some a challenge. Keep going. A habit is formed when any behavior – good or bad – is repeated enough times for it to become automatic.

10. Get a coach.
If you're finding that your good intentions and lofty goals are getting sidelined by life's everyday pressures — hectic schedules, work deadlines, family issues — get a coach. The structure, accountability and clarity will help you gain more momentum than you ever thought possible. Click here for my all-time favorite coaching program that guarantees soul-satisfying success!

Here's to making 2012 your best year yet!

 

Leslie Hamp, Creative Catalyst 

PS - If you are following the 20-20-20 structure in my book, Create the Life You Crave and its companion, Beautiful Journal, or in my 90-day coaching program, keep the momentum! You have a solid foundation to create intentional change from the inside out, and you'll be AMAZED at what you'll accomplish in just 90 days. Embrace the journey! 

PPS - If you want to create your own support and accountability system with 6-12 friends, click here to find out how to get started with a workshop tailored for you. Fun, fun (truly)!