Superior Self - Blog

Simple & Fast Spring Recipes

3/30/2020

During the spring season, we usually are getting outside after being cooped up all winter! This year, because of the shelter in place ruling in a lot of US states, we are going stir crazy! So many of my tribe are asking me to give them indoor activities to keep fit while sequestered. They are also cooking together as a family! The internet is full of simple, fast and healthy spring meals! My motto is, "Dinner in 30 minutes or less, or we make reservations!" Well, all the restaurants are closed, so we must be creative, innovative, and we must conserve our funds. Most everyone I know is on unemployment right now. I have been laid off from 3 jobs where I regularly earn income.

As a busy mom, life and wellness coach, author and still waitressing at night (during non-virus times), I have to make smart and simple choices for nourishing my family. I don't usually use exact measurements but taste as I go along. I do consult my recipe development expert when developing recipes for cookbooks. That would be my daughter, Sage who is a teenager and has been going to cooking school for years.

My spring recipe is red snapper with paprika and broccoli. This delicious and nutritious meal is made on the stove top in one pan. Feel free to add a healthy starch of your family's choice!

Stove Top Snapper with Broccoli

Ingredients:
-2 large snapper
-grape seed/coconut oil
-salt/pepper/smoked paprika
-garlic powder
-chopped broccoli
-thinly sliced onions

Directions:
Heat oil on medium.
Add fish and season to taste. Blacken on one side and when you flip it, add veggies on top. Then put a lid on it and steam until fully cooked.
Enjoy!

I hope this helps you all during "lock down."
There are a lot of recipes with pictures on my website, blog, and videos. Check them out. Be well.

Blessings,
KJ Landis

I Love Ginger!

3/23/2020

It seems there are so many new discoveries being made about super foods. There are lots of super foods nowadays and they are helpful in many areas of health other than their basic caloric and nutrient absorption. That is why they are toted as super foods! Ginger is a super food that has been seen as healthy and flavorful for centuries. Let us start with a discussion about your exposure to ginger: What do you use ginger for? In what preparations and for what purposes?

What exactly is ginger? It is a root of the flowering plant in the turmeric and cardamom family. The flowers may be red, white, or a combination of yellow and green. The root is knotted and tubular with a light, tan-colored, shiny tough skin. The tougher and thicker the skin, the older the roots are. Roots that are a year old or more have more health benefits due to the age and maturity. They smell spicier and are heavier for their size too. The more mature roots have more concentrated essential oils inside of them. I am are so lucky to live in San Francisco because I can easily find ginger in the markets.

Ginger originated in Asia over 5000 years ago, but has been mentioned in ancient texts from all over the world. The ginger root has essential oils, amino acids, vitamins, minerals, and phyto-chemicals that combine to provide healing properties. What are phyto-chemicals? Phyto-chemicals are naturally occurring compounds that boost cellular function. They make everything work better. They act as antioxidants, antibacterials, antivirals, and anti inflammatory agents. Amino acids are the building blocks of proteins. Ginger includes 10 essential amino acids that the body does not make. We must get our essential amino acids through foods.

Ginger may be used for digestion issues, headaches, joint aches, flu and cold symptoms, infections, and more. Ginger is great for pregnant women as a warrior against nausea. I have a coworker who says, “Mother Nature is our shield and our sword.” Think about that statement. Plant matter can kill or cure. Usually in the forest if there is something poisonous to eat, there is a plant about two feet away that is the cure for the poison.

Ginger improves circulation, metabolism, and aids in giving us energy. Ginger helps to reduce the LDL (bad cholesterol) and improves the HDL (good cholesterol). It assists in the healthy functioning of hormones, including insulin. This helps with regulating blood sugar levels. It may aid with type II diabetes. How and why does it help with sugar and insulin? The ginger root keeps us from craving sugar. What does this? The spiciness. When we eat a lot of refined foods on a daily basis it affects our hormones and therefore our moods. We have all suffered from sugar highs and crashes. Adding ginger to our diet, even the candied dried variety can assist in stopping the cravings for junk food and sweets.

Pickled and fermented ginger, featured in Asian cooking, whether as a main component or as a condiment, can keep us from getting food poisoning from a bad batch of fish, sushi, or sashimi. Fermented and pickled ginger helps us absorb nutrients from the foods we eat along side of it. It is a probiotic. The probiotics plant themselves in the intestines. helps with digestion and immunity in this way. The more variety of probiotics introduced into the intestines, the more beautiful, healthy, and varied your internal garden will be.

We eat ginger in a myriad of ways:

Powdered
Raw
Juiced
Whole
Cooked
Candied
Fermented
Pickled
Essential oil

Here are some examples ginger preparations:
~kombucha with ginger
~pickled ginger
~ginger candy
~ginger tea with honey
~ginger in soups
~ginger in slaw
~ginger oil in a diffuser for focus and energy
~ginger with coconut oil for oil pulling from teeth
~ginger oil mixed with a carrier oil for headaches
~ginger cake
~ginger cookies
~ ginger ale or ginger beer was used for upset stomach since the 1850s
~chewing on a small piece of ginger like gum for 15-20 minutes releases all of the nutrients directly into the bloodstream and digestive tract
~the natural pH of ginger helps reduce acid in the stomach and heartburn symptoms

Now at the end of our wonderful time together, I must caution you. If taking prescription medication please consult with your health care provider about adding ginger to your daily routine. You may want to alter some of your medications as you increase the ginger products because of the general health benefits ginger provides. Also check for interactions with certain medications. I am not a doctor and cannot give personal medical advice. I am a research junkie and self-experimenter. I have found ginger to help me when I am sick and when I am healthy.

Enjoy your ginger snacks!
Blessings,
KJ Landis

Serenity and Support During Our Worldwide Chaotic Times

3/16/2020

This week we are to look at ourselves in a way of self-care and community support for those who are experiencing similar challenges. Developing serenity and supporting each other during uncertain and anxious times is not easy for most of us. Worldwide health and political turmoil is uncharted territory for a lot of us. Self care feels like a birthright during normal times. In times of worldwide unrest, however, self-care may seem selfish to ourselves, and to observers.

In peaceful times and in chaotic times, individuals still suffer from personal challenges, both big and small. How we deal with the situations personally and in a community may not be the same. The end goal is the same, though. We must sift out truths in the media drama, and we must take care of ourselves no matter what the circumstances.

To find peace within, I suggest taking a few minutes a day to breath slowly in silence, or to meditate, either in silence or with a free guided meditation app. This will help lower the chaos within. Meditation even lowers blood pressure, and helps the nervous system calm down. This will in turn help the hormones not rise up in a fight or flight reaction continuously.

To support each other in a productive way, we need to call each other and talk, really have a deep conversation with others, get together in person; any way of keeping the lines of communication open is important. Talking about our fears with others can let us all know we are not alone, and together we can make a plan, or to just be there to listen.

I hope this has helped your journey.
Sincerely,
KJ Landis

Jack of All Trades

3/9/2020

Giving myself the joy of curiosity in all things health related, I have become immersed in research. For the past 8 years, since I lost 50 pounds, I have been focused on keeping the weight off, and also focused upon helping myself heal from arthritis. The holistic approach has led me to deep dives in the health benefits and history of various superfoods like garlic, ginger. CBD, coffee, chocolate, vegan, vegetarian, and gluten free, dairy free subjects (just to name a few items of interest). Of couse, being a natural teacher, I could not bear to keep all of the good news to myself! So I coached others towards their superior selves. I also began teaching youth and senior groups privately, as well as library patrons and transportation workers here in the Bay Area.

Folks may claim that I am a jack of all trades, yet a master of none. I claim that humans are multifaceted beings with many interests. Lucky for me I am carving out my path in the wellness and prevention areas of health! So I take the title proudly. My cousin Suzie told me that if we focus on one area of research and practice for 7 years we are considered to be experts in that arena. I have exceeded the 7 years by many. I am an expert in the wellness world! Let me know how I may be of help to you. Thank you for the support and trust.

Sincerely,
KJ Landis

The Unhealthiest Things in Our World (In My Opinion)

3/2/2020

Recently I was asked to share my thoughts on what are the most unhealthy things on the planet. My answers could come from any area of what we are in contact with regularly.

From my years of coaching and research, I find donuts and French fries to be the unhealthiest foods. They combine sugar, unhealthy fat, and trans fats in order to be irresistible! Then the body wants more and more of these. They cause the body to react with a glucose spike of energy in the blood and then crashes.

For the household items, I would say bleach and ammonia. They are poisonous if swallowed (by a small child especially) and create strong aromas that are irritating to the skin and nostrils. Try using white vinegar for the cleaning instead. There are plenty of natural non-caustic cleaners on the market these days.

Finally, for the planet’s health, I say plastics are the unhealthiest thing on earth. Not only do they pollute the waters and land, they decompose and emit plant estrogens into the environment. This acts like human estrogen and can put our endocrine system out of whack. Plastics are being swallowed by sea life, killing lots of creatures as well.

I hope this has helped you, dear readers.
Sincerely,
KJ Landis

My 3 Top Fat and Weight Loss Tips!!!

2/24/2020

I get a lot of emails and questions in person asking me how I lost the weight, how I kept it off, and what do I do when I find myself slipping back into bad habits of my past. There are a few things I rely on over and over again, not only for me, but for my loved ones whom I help on their health journey,

My go to list for my clients contains these 3 tips:

1. Water! We need to consume more and more water in order to see if we are truly hungry, or if we are socially and emotionally hungry. When I lost 50 pounds 7 years ago I was adding some lemons and cucumbers to my water bottles to make them more flavorful. Now that I exercise in a hot yoga studio, I add a pinch of pink Himalayan salt or an electrolyte powder as well. It takes about three weeks for the body to get used to consuming g a gallon of water a day. Take it in baby steps, incrementally wards up about a cup a day. After three weeks your body will adjust accordingly.

2. Enlist a buddy. Accountability is key. If someone is waiting for you to work out with them or check in daily with your meal plan and activity chart, you will be more likely to stick with the program. You may even help the relationship grow closer!

3. Journal. I believe in the power of writing down our thoughts and feelings along the way. Each tiny success is a yes to you in a healthy body. It’s a life affirming book.

I hope this has helped you, my dear readers.
Sincerely,
KJ Landis

Is Blood Thicker Than Water?

2/17/2020

So many of us have heard the above phrase during our lives. "Blood is thicker than water." Family first is what it means, the blood line and heritage that connects us will bind us to our blood relatives. But is the bond healthy? Is it equal, 50-50 of giving and receiving? Are our family members draining our energy or feeding us inspiration, motivation, support, and unconditional love? Are we willing to work on the relationships or do we do the family celebrations out of a feeling of obligation? What about the strangers we meet, whom we fall in love with, and with whom we become become a family? Now our kids have the blood lines of the two strangers becoming one.

I believe that a lot of family issues are surrounded by the overwhelming feeling of obligation, of trying so hard, on all sides to represent the HALLMARK movies of the week. It just is not doable, or realistic. I have been hurt by blood relatives, and so have you. The families we make are the ones we choose, from the strangers who become our best friends, to roommates we are thrown in with in college, and beyond. Do your own work on yourself, and the right peoplewho will support your dreams will come into your lives, who do support you no matter what. I have people outside the bloodlines who I know I can count on at 3am when there is an emergency, but I would not dream of waking up some siblings with that emergency. I have sister-friends whom I would call at 3am when I wake up from an incredible dream, yet I would be laughed at (or incite anger) in the circle of family for sharing at such a time. Think about the adult mentor or teacher who helped shape your being when you were vulnerable and open to learning...You know who they are.

Family are the ones we crave in a healthy manner, and we just click, blood or not. Sometimes we outgrow those relationships as well, and it is okay. Do not feel guilty about the natural loss of the attraction. They came into our lives to teach us something about ourselves, and then when the lessons are learned there is a natural (or unnatural) exit. That doesn't mean the time spent together was not valuable. It is ALL valuable, for it helps us along life's journey.

What do you think about this? Who is your PERSON, no matter what? Are they related by blood or not? I want to hear from you!

Sincerely,
KJ Landis
Visit my YouTube Channel, called SuperiorSelf for more motivational and inspirational videos in just a few minutes a day!

Cashews: Nut or Seed?

2/10/2020

Technically, this is not a nut, but the seed of the cashew apple. Unlike other seeds of fruit, it grows on the outside of the apple, at its lower end. It cannot be eaten in its natural raw state and the "raw" cashews sold in the market have been treated with heat to dissipate the cardol and anacardic acids in them which can burn the mouth and throat. The skins have also been removed.

We love cashew nuts in the USA, but the countries from which they come eat the whole fruit as well. The fruits are too perishable to export because they ripen rather quickly and spoil during transport. The cashew fruit tastes like a cross between a pepper, a mango, and a cucumber. It can be sweet, tart, and always fibrous. Sometimes it has a bitter aftertaste. The fibrous texture lends itself to cooking in sweet and also savory recipes. In Jamaica, it is brewed into a tea or juiced.

Cashews have magnesium, iron, fat, protein , and carbohydrates. They make a great snack that satiates one for hours.

Try different cashew products on the market like cashew milks, cheeses, and sour cream! They are delicious!

Blessings,
KJ Landis

Show Your Love

2/3/2020

I have been asked to share some meaningful ways to show our love on Valentine’s Day. This doesn't necessarily have to be a romantic love. When i was little, my parents always gave us hand-written personal Valentine's Day cards, sometimes with a few chocolates or dollars hidden inside the envelope.

We all are inundated with the commercial side of all of the holidays, but what about something more personal, showing the unique connections we have with others?

As a wellness coach, I often have clients use a small journal to record their affirmations of what they see for themselves in the future. I think this is a great gift, a small notebook or journal with a cover that is artistic and represents the personality of the receiver of the gift. This a great way to encourage others to see their dreams and goals on paper. Encourage your loved ones to read and repeat the phrases multiple times a day. Creating the new reality through repeition and hard work is doable, especially knowing somone has your back. Who? The person giving their loved ones the little YES book.

Years ago, my husband and I kept a small pad by the house phone (remember land lines?) For a whole month of we wrote something each day about what we admired in the other’s character. It was a grateful pad that we could read about each other and what we saw in each other that was so good. It was eye opening to see what we saw in each other’s greatness! This is a great practice, and simple too.

Surprises are always fun and meaningful. Fill the trunk of your loved one’s car with his or her favorite beverage from the store, add a big bow, and it will make for a happy day!

I hope this has helped your readers.
Sincerely,
KJ Landis

Benefits of Eucalyptus Oil (Feel Better this Winter)

1/27/2020

Eucalyptus oil comes from the leaves from the eucalyptus tree, which is originally native to Australia. The leaves are crushed, dried, and distilled to release the oil.

Eucalyptus smells very strong. It can be used for opening up the nose and chest for breathing better when one has a cold or is suffering from allergies. The chemical properties allow the passage ways to open up and the inflammation to reduce. One can make into a salve, mixing with a carrier oil like coconut oil. I rub it on my chest and put a dab under each nostril. Lots of ancient remedies like chest vapor-rubs and nose rubs have been used as an inexpensive way to soothe and heal the symptoms of the common cold and flu.

When I have a headache, I rub a little oil directly on my temples. If my muscles are sore from overtraining, I put a few drops of the essential oil in my bath with Epsom salts. It acts as an anti inflammatory.

The eucalyptus aroma also can be a helpful tool for focusing and energy. When studying, put a few drops into a diffuser and allow the room to smell great and change to an energizing atmosphere.

For years the common cough drop has had eucalyptus oil in the ingredients list. This can soothe a cough and sore throat. You can boil water with a few crushed leaves and add honey for a lovely healing tea.

Scientists aren’t exactly sure yet what the mechanism inside the oil is that relieves so many problems, but they are working on it.

I hope this helps you, dear readers. Happy winter!
Blessings,
KJ Landis

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
-Essential Oils Workshop Facilitator
www.superiorselfwithkjlandis.com
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Books available wherever books are sold.

Ask for What You Want...and Get It

1/20/2020

Let us look at asking for and getting what you want. I don't mean being selfish or bossy, or needy in an inapropriate manner. I am talking about being comfortable sharing one's needs and wants in a safe space.

Women, especially, are taught to nurture. We love to do it too. I am a server, a mother, a life coach, a wellness coach, a personal trainer, a teacher, and an author. Many of my jobs are helping and caring for others to enable them to be their very best.

What about me? It is difficult to say, ME, NOW. I deserve. Why? Because I have done the work, the efforts, the homework, put the time in, and now have the experience. When discussing relationships, we can get what we want by listening. Yes, listening to the other partner helps them, and us figure out exactly what we do not want. Then we can figure out what we want in our lives and ask for it, point blank.

In preparation for asking for what I want I write positive affirmations daily. I write three things down that I want in any area of my life. I say them aloud all day long. The important thing is to hand write them on a piece of paper or notebook, looking at it multiple times daily. I repeat them in the car, in the mirror, on the toilet, even! When I actualize and my thought becomes a reality, I drop the line I wrote and add a new one. The physical act of thinking of something that is a desire and then repeatedly writing and saying it over and over again is creating your future. I call it the future-present.

We can do this with a partner as well. We can each write down and repeat what we want from each other. It helps to see it to believe it, and work towards the end goal together.

I hope this helps you on your happiness journey.
Please contact me if I may be of service.
Sincerely,
KJ Landis

Rude Dinner Guests?

1/13/2020

During the holiday season, I experienced lots of families getting together when they do not do that very often. I saw entire events ruined by the addiction to the electronics. Sometimes the electronics were used as babysitters with young kids, even controlling their behavior rather than the parents having control over the kids' behavior. Today I want to look at rude dining guests.

I’m just a couple of months shy of age 55. I have been working in restaurants and cafes since age 16. My current evening job is at the organic, fine dining gastropub at the Hilton in Sam Francisco. I have worked here over 20 years.

I think with the laptop and cell phone usage creating instant everything, diners have become more impatient over the years. Fast food or fine food, folks want it as fast as the news. Then they can control the dining experience and the evening’s timing when the food is in front of them. Some staff call this rude, but I just think it is a shift related to the worldwide web creating everything at our fingertips. The savvy server or home host will figure out a way to create patience and a warm feeling all around despite what guests say or do. We can change the current language of what is acceptable in public or in private dinner events by just asking what we want up front. Some restaurants even have a no cell phone policy.

At home, it is okay to ask friends, kids, and family members to leave all electronics away from the table so as to not create distracted meal times. We can state clearly that we want the conversations to be more important than the photos and social media of the moment. We can truly engage with each other better. My close friend Jeannie asks the teenagers to drop their phones and keys in a basket when they come over for parties with her kids. Then for photo time, the phones can be pulled out, but safely tucked away again until they leave.

What do you think about this? What do you do when your dinner guests are always on the phone rather than engaging with you? Do you have rules for your kids regarding electronics use during meal times and family celebrations? I want to hear from you!

Sincerely,
KJ Landis

Self Esteem or Self Confidence?

1/6/2020

Self esteem versus self confidence: During my life and wellness coaching I have seen a difference between the two phrases.

I think that self esteem is more of our foundation, how we are centered and at peace with the world. If we don’t have a good self esteem we can create the foundation by slowly gaining self confidence through our thoughts, words, and actions. So the self confidence comes with time and our small successes in any goal we have set for ourselves. Then the repetitive successes create self esteem. Self esteem is something we have innately inside of us. It is a deep knowing that we are unique, and worthy of life’s blessings and abundance, wherever and whenever they may fall upon us.

Self confidence is self esteem in action, through our thoughts and deeds towards the outside world. We can do activities which grow our self confidence. This may lead to a self esteem which is higher and stronger over time. Actions and choices which water and grow our self confidence in turn feed our foundation, our self esteem. It is like support for a home to be stronger on the foundation.

I hope this makes sense to you! What do you think the differences are between the two phrases? I want to hear from you!

Sincerely,
KJ Landis

Money Habits and Health Habits

12/30/2019

Today we will look at our health habits and financial habits, and learn some tips for success in both areas. Life is a series of choices. We must live moment to moment, based upon the choices we make. When we make choices for our optimum health, it is like a savings account for our future health care costs. It is a bank account for our future happiness.

In health and wellness, we often ask our clients to write down everything they eat for a week and how they feel when they eat those things. A food diary is a great assessment and beginning point for a wellness coach to see what is going on in a client’s daily eating style. I also encourage my life coaching clients to write down in a small diary or notebook their spending activities for a week. Looking at exactly what we spend our money on, 24/7 for a week allows us to see the bigger picture, what our triggers are, and then we can create a plan of action. Observing without judgement the choices we make is an awakening of sorts. Do you see the relationship in the process of observing the habit in both money and food choices? This also relates to our movement choices, who we choose to spend time with, etc. We will enhance our whole lives if we go deeper into the magnification of the little things from time to time.

Like in food swaps, we can swap out unhealthy spending choices for healthier ones. Rather than spend $8 plus tax for a veggie and fruit smoothie at a retail outlet, we can spend pennies on a smoothie we make in 45 seconds at home. Plus, we see exactly the ingredients we put into it. Like choosing to host a party instead of meet up at a restaurant with friends, we save money and everyone can let their hair down at a home rather than in public. Add in a pot luck element, and everyone receives home made and delicious food made with love, plus the cost for the host is even less that way. Spending time on “fun” doesn’t have to cost an arm and a leg. We can use our arms and legs and get out in nature to hike or walk. Do this with a friend and we have quality time that is meaningful and free. The bonus is that we get exercise too!

I hope these connections between wellness choices and money choices make sense to you, dear readers. I want to hear from you!

Sincerely,
KJ Landis

Self Esteem vs Self Confidence

12/29/2019

The phrases self esteem and self confidence are used interchangeably at times. We can now go a little deeper into the two meanings and how they relate, from my professional and personal points of view. During my life and wellness coaching I have seen a difference between the two phrases. I think that self esteem is more of our naural foundation, how we are centered and at peace with the world. If we don’t have a good self esteem, we can create the foundation by slowly gaining self confidence through our thoughts, words, and actions. So the self confidence comes with time and through our small successes in any goal we have set for ourselves. Then the repetitive successes create self esteem. Self esteem is something we have innately inside of us. It is a deep knowing that we are unique, and worthy of life’s blessings and abundance, wherever and whenever they may fall upon us. Some of us are lucky to come out of the womb possessing self esteem. Others of us must work at it. Both are perfectly fine processes, working towards a state of personal power.

Self confidence is self esteem in action, through our thoughts and deeds towards the outside world. We can do activities which grow our self confidence. This may lead to a self esteem which is higher and stronger over time. Actions and choices which water and grow our self confidence in turn feed our foundation, our self esteem. It is like support for a home to be stronger on its foundation.

I hope this makes sense to you all. We have the power within us to nurture ourselves and others towards the best experiene we can be, right now, in this moment. It takes a decision and an action.

Blessings,
KJ Landis

Why I Decided to Lose Weight 8 Years Ago, For the 90th Time!!

12/23/2019

Many of us make a decision to lose weight. We usually begin on a Monday, the fresh start of a work week. We are done within 2 weeks usually, because of the deprivation, the lack of a support system, and the voice in our heads which say constantly, "This time will be no different. You have tried and failed so many times before..." Does this sound familiar?

We have to be scared for our health and life, or we have to be desperate in some emotional or physical way to finally make some permanent changes. And yes, there are slip ups. It does take a village of support.

Here are some statements about my journey that are true:

I was inspired to lose weight because I had gained a little every year in my thirties and forties, especially after having children. I was following the wrong dogma that the American Dietetic Association and the American Medical Association gave us: eat low fat and lots of healthy whole grains.
My breaking point was when I signed up for a liposuction at 47 and my husband got irate, citing Kanye West's mother's demise. I knew there had to be another way.
I wanted my outside to match how powerful and amazing I felt every day on the inside. I was a 16 time marathoner, a mother of two amazing children, a wellness coach, an educator, a professional photographer, a happy server, an enthusiastic reader, a loving wife, and world traveler.
I lost the weight using the natural pregnancy hormone HCG and eating only green veggies, white fleshed fish, seafood, and drinking a gallon of water a day. I was always very active, and held certified personal training certificates for years. I am a certified fitness trainer too, teaching many exercise classes. Fat folks can be fit too!
I wanted to be lean like when I was modeling years before.
I keep the fat off now by hiking, yoga, walking, lifting weights, and serving (waitressing) in the evenings. I'm busy. I eat clean and green 80% of the time and allow treats (notice I don't call them cheats) 20% of the time. I still drink lots of water, meditate and smile at myself daily!

My best two tips are:

1. Slowly increase water consumption to a gallon of water a day and add lemon or cucumbers. That way you can tell if you are truly hungry or just socially and emotionally hungry. This also allows us to urinate or sweat out the fat as we are losing fat because that is how the body eliminates fat.
2. Enlist a buddy to do this journey with you. Building a tribe of support is extremely important when making lifestyle changes.

I hope this helps those of you looking to make changes that serve your higher purpose, especially during the time of New Year Resolutions.

Blessings,
KJ Landis
www.superiorselfwithkjlandis.com

www.superiorselfwithkjlandis.com

ourney which are true:

Tips for Our Health Worries as We Age!

12/16/2019

on common health concerns for those
Today we will look at some life concerns adults have, especially in the health arena as we age. For those of us aged 50 years or older, I find some common threads that keep popping up. As a personal trainer, exercise instructor, and life coach, I focus on the clients’ questions and needs. Over and over again the questions are about sleep, fat gain, and fragility as we age. My answers to help the individual may vary according to their physiology, but a few common tips for healthy aging are tried and true with my clientele and myself, as I am 54 and growing!!

1. Abs are made in the kitchen. This means that no matter how hard or long we workout in a gym or outdoors, our fat gain or loss is dependent upon what we are doing the other 22 hours of the day! Usually this means looking closer at what we eat, and if it is healthy or not. Try to add more and more fibrous green vegetables into the diet, and less and less processed packaged foods for healthy aging. Water consumption is also very important. I aim for 16 cups of water a day with lemons and cucumber slices added for flavor. Adding a pinch of pink Himalayan salt will help with replacing electrolytes we lose when exercising vigorously.

2. Sleep is harder to control as we age because we naturally sleep less at night as we age. Melatonin production is slower as we age, and this is the hormone which naturally allows our body to be ready for rest. I suggest turning off electronic devices at least 1 hour before bedtime and take a cherry sublingual melatonin lozenge if one is troubled with resting well at night. Another alternative may be having kava kava tea or chamomile tea. Wear a sleep mask, earplugs, and keep the room dark.

3. Fragile bones and a loss of balancing well are natural as we age too. Yoga and weight lifting can help with their balancing poses and strengthening the bone mass over time. We need to be consistent in the activities over a period of time to see strength, agility, and flexibility increase. Don’t give up!

I hope this has helped you in your thoughts about health and aging.
Sincerely,
KJ Landis

Five Minutes to a Healthier You!

12/9/2019

Today we are going to discuss how to be a little healthier in just five minutes a day. I keep reminding myself and others that we do not have to be perfect all of the time! A step forward in our health journey is a step towards our success. It is a tiny step towards YES. It says yes to me.

We all have down time when waiting in lines, getting to work early, waiting for the kids at an activity they have, or at an appointment. I usually use this time to put my earbuds on and meditate to one of the many meditation apps that are free on most devices. We can de-stress and recharge in a few minutes. It really works.

Another thing we can do for our health in a few minutes is jumping jacks! Remember when we were kids and they were part of gym class? It revs up the heart rate, burns calories, and jumping actually gives us energy. It’s fun and reminds us of the playfulness of our youth. Plus, it’s free.

My go-to for my gut health is to take a shot of raw apple cider vinegar a day. The probiotics in fermented foods are good for the digestive absorption of nutrients and build immunity by planting the probiotics in the intestines. I mix it with a little honey and water and shoot it like a whiskey shot at a frat party! I suggest eating a variety of fermented foods for the garden of eatin’ inside the colon.

I hope this helps you, dear readers.
Sincerely,
KJ Landis

Easy Exercises Anyone Can Do

12/2/2019

We all know we should move to be more flexible, agile, limber, and strong. This is especially important as we take on more and more adult responsibilities such as work, kid duty, elder care taking, cooking, cleaning, etc. If one doesn’t have the time or energy to go to a gym or studio, and the home environment is too distracting, I have some easy and fun exercise suggestions anyone can and should do.

It’s easy to go outside and walk up hills! The resistance training of the hills is good for the cardiovascular system and for the muscles working against gravity. Plus, it takes a shorter amount of time to burn more calories when going up hill versus flat spaces.

Go outside and play with kids at the playground! Kids know instinctively how to make exercise fun. Climb the jungle gyms, swing from the monkey bars, play tag or freeze tag, or wrestle and tickle each other. These are good ways to enhance the workouts with humor and fun injected in a short period of time. The relationships are enhanced as well. If you don’t have any kids of your own, borrow some! Volunteer at the parks and rev centers, community centers, or babysit for friends and family.

I hope this helps you, my loyal readers.
Blessings,
KJ Landis

How to Stress Less in a Jiffy

11/25/2019

As busy and modern people who take on too much on a daily basis, we need to stress less, and sometimes we do not want to wait for the bath, glass of wine, or yoga class to do so. So, how do we stress less in an easy or fast way?

Here are some easy tips I use with my coaching clients as well as using them myself.

1. Slow down the breathing intentionally, by exhaling 4 seconds longer than the inhalation. This slows down the heart rate and reduced blood pressure immediately. When I feel overwhelmed with anxiety from a busy day or I am pushing my workout to the edge, I bring myself back to my normal self in just a few minutes.

2. Watch fish in an aquarium or on the screen. There is something so relaxing and calming to watch water creatures do their thing. They are reminders that we all are just doing what we can do right now and right here. There is reality, and then there is our reaction to reality. I have an inexpensive fresh water aquarium at home which revitalizes me and makes me peaceful and happy in just a few minutes a day.

I hope these tips help you, dear readers!
Blessings,
KJ Landis