Superior Self - Blog

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

What's the Scoop on Coffee?

11/18/2019

What’s the Scoop on Coffee?

Coffee, tea, chocolate, beer, wine, and hard liquor has been part of our human diet for thousands of years, and in most parts of the world. What do these foods all have in common? They are plant based. They are usually fermented, roasted, and prepared over a length of time, creating the perfect balance of flavor, health, and shelf life. When we ferment, dry, or roast foods, we create a natural way of preserving them for a longer time period on our shelves. This was especially important before electric refrigeration was invented.

Today we are going to focus on coffee. We will explore the health benefits from breaking down the bean, from the bean to the cup.

In 2015, a National Institute of Health study showed improved health in those who drank 3-5 cups of coffee a day. I am not referring to the gigantic mugs we all are used to drinking from nowadays. I mean 8 ounces equaling a cup of coffee. The health benefits even occurred in those enjoying decaffeinated coffee. The study showed reduced risks of cardiovascular disease and type 2 diabetes in adults.

Also in 2015, the United States Dietary Guidelines Advisory committee included moderate coffee consumption into a healthy dietary pattern, along with other healthful behaviors. In 2016, the National Geographic Fellow, Dan Beuttner, was gathering information about groups of people living longer and healthier lives than any other group of people on earth. These healthy aged people live in zones we now commonly refer to as the “blue zones.”

Here are the “blue zones:”

Okinowa, Japan
Sardinia, Italy
Nicoya Peninsula, Costa Rica
Loma Linda, California
Ikaria, Greece

Besides moving every day, eating clean, and having sex frequently, these folks drank high quality coffee throughout the day.

I am not referring to a caramel frapuccino from Starbucks. That’s called dessert. I’m talking about high quality coffee, ground up fine, tasting richer, and it is slightly muddier in texture on the palate. The finer the grind, the more particles from inside the bean are extracted, and we can reap the benefits.

Let’s look at the benefits inside the bean:

Two substances provide coffee’s primary benefits. These are caffeine and polyphenols. We find polyphenols in vegetables and fruits as well, making them the super heroes of food.

Polyphenols are compounds which release antioxidants and anti-inflammatory effects during digestion and absorption. Antioxidants keep the cells healthy and defeat the cell damage done by pollution, stress, eating junk food, using chemicals, etc. Anti-inflammatory effects are when the body is inflamed, swollen, and in a state of dis-ease in all the tissues and cells, but then the good nutrients calm everything down and we can retain our balance at the cellular level.

Even if one prefers decaffeinated coffee, the benefits from the polyphenols are present. Of course, some varieties of beans have more polyphenols than others. If we skip the filter and boil the coffee, more fat is released. This can give us more energy. The fat in coffee is called cafestol. This fat has a role in cleaning sugar from the blood stream.

Let’s look closer at the compounds in coffee that are beneficial to human health:

CGA is chlorogenic acid, a polyphenol that is found in many foods and plants. CGA reduces system wide inflammation. It also reduces the jittery effects of caffeine. That is why it is important to buy the highest quality beans one can afford.

In a large study at Harvard in 2013, the results revealed that men and women who drank several cups of caffeinated coffee a day had a 50% decreased risk of depression and suicide. Even those who had high phenol decaf coffee showed increased vigor and a positive mood elevation. Coffee seems to make us happy.

Benefits of CGA:

CGA is an anti-inflammatory compound
CGA helps reduce heart disease
CGA helps the body burn fat
CGA raises metabolism
CGA provides extra energy and better athletic performance
CGA improves blood sugar

The fat in coffee, cafestol, is a healthy dietary fat. It can increase insulin sensitivity and improve glucose clearance. That means our insulin works better doing its job, being more efficient at clearing blood glucose from the blood stream. This can aid in the prevention and treatment of type 2 diabetes.

Now let us turn our attention to cancers. In over 1000 studies at the American Institute for Cancer Research, results indicated that for some cancers, regular coffee consumption reduces the risk.

What makes some coffee beans have a lot of these healthy chemicals and others not?

The higher the altitude and the closer to the equator the coffee plants are, the more robust and hardier the plants have to be in order to survive. The intense sun and heat with its UV rays during the daytime and the cold, harsh nights make for slowly maturing super coffee beans. They will have high phenols, good fats, and a rich dense flavor.

The best coffees for their health benefits come from Kenya, Ethiopia, Colombia, and Brazil. Be aware, though, that even in these regions of the world, coffee can vary in its goodness depending upon the farming practices and the diversity of the micro-climates. This is similar to San Francisco’s micro-climates showing naturally growing plants in one neighborhood and entirely different naturally growing plants in another neighborhood. The environmental influence on the coffee flavor is called terroir, just like in the wine world.

When looking for a coffee to buy, try to purchase a single origin bean, which means it is from a single farm estate with one grower at one location. We can always mix the beans at home for the darker or lighter roasts. The body and flavor of Ethiopian beans are lighter and the beans from South America are usually fuller bodied and roasted darker. The original blend of beans was called Mocha Java. Hundreds of years ago, ships carrying Javanese beans from Indonesia would stop at the port of Mocha in Yemen. For centuries, coffee houses in Europe would combine the beans. Coffee originally was consumed black without sugar.

Quality coffee beans do cost more. The benefits do outweigh the costs though. According to an international pharma-economics group, coffee consumption may be the most economic way to prevent chronic illnesses. I suggest getting to know your coffee houses and ask questions of the staff there. Usually coffee enthusiasts love to share their knowledge with others. A good resource for coffee test scores and where to buy the best ones are found on the internet at Specialty Coffee Association of America.

It is better to keep coffee in a cool dark place or room temperature than in the refrigerator of freezer. It may absorb other flavors from the other food kept there. Grinding the beans right before brewing coffee retains more of the polyphenols. It also prevents loss of the rich flavor due to oxygen degradation when ground and stored.

Light and medium roasts of the highest quality beans retain more of the anti-inflammatory CGAs. The finer the grind, more parts of the bean are exposed to the water during brewing. It takes longer for the hot water to go through the dense and powdery beans, extracting more of the good stuff. The French press style or the Greek, Turkish, and Ethiopian style of boiling the water and grind together and letting it sit a few minutes extracts the most polyphenols. If you don’t like the muddy texture of the Greek style, try the French press or an old- fashioned Italian stove-top metal espresso pot.

Most of us have a coffee in the morning, as a pick me up in the late afternoon, or after a heavy meal. If one exercises after the coffee consumption, the digestion of the fatty acids in the coffee frees up other fatty acids in the body’s fat stores, allowing us to use the body’s excess fat as fuel. Coffee also enhances the metabolism during exercise, burning more fat and giving one more energy. After a heavy fatty meal, having coffee actually helps us absorb less fat from the meal during digestion.

In conclusion, if you have given up coffee because of the caffeine or the calories when enjoying a whipped cream and sugar laden coffee treat, I implore you to take another look at the science. I have given up caffeinated coffee but still enjoy decaf now and then. In the USA, the most anti-oxidants we consume does not come from our consumption of fruits and vegetables. It comes from the super-food, coffee.

I want to hear from you! What do you think about coffee now? What has been your experience?

Blessings,
KJ Landis

Resource: Arnot, Bob, MD. The Coffee Lover’s Diet. Harper Collins Publishers, NY, NY, 2017.

How Much Sugar is Too Much Sugar?

11/11/2019

We love sweet foods because it is hard wired in our DNA in order to survive as humans.We are meant to drink our mothers' milk, which is extremely sweet. Now that we live in the modern times, how much sweet is too sweet? How much sugary foods tips over the health scale to unhealthy? The American Dietary Guidelines suggest no more than 6 teaspoons of refined sugar a day, total, in drinks, processed foods, and in desserts. Most of us have way more than that without thinking about it.

Sugar addiction is stronger than cocaine addiction. With the onset of using high fructose corn syrup in processed foods during the 1950s and beyond, we have been constantly bombarded with refined sugar and sugary syrups in every kind of restaurant, grocery, media advertising.

Too much refined sugar consumption quickly raises the blood sugar levels during digestion and absorption of the sweet foods. Usually there is a period of high energy and then the blood sugar levels dive down, causing us to want more and more of the sweet and refined foods. It is a vicious cycle.

The hormone insulin can’t keep up with the high sugar consumption and the excess sugar then tends to put fat on the body. If this continues for a long time, say six months or more, eventually one becomes insulin resistant. That means the insulin cannot do its job well. The whole hormone system can get out of whack and not support our health.

If an athlete needs a sugary food before an event, I suggest a banana or some carb and protein bars with natural sugars like in figs, dates, and honey. One can enhance their sport performance with coffee and cream adding a little sugar as well. The caffeine and polyphenols in high quality coffee will help the focus and energy in endurance sports.

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

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

Aging Tips for Folks Over 60

11/4/2019

We are all getting older, except for Benjamin Button! Today I would like to share some health tips for those folks over 60. Really, these tips are welcome at any age!

Eating lots of vegetables in every color of the rainbow is especially important as we age for the anti-oxidation value: This means, as the cells naturally get damaged from our pollution, stress, and food choices, we can protect and heal them from further damage.

We must make certain to eat protein as we age: Lots of folks give up protein because it is expensive and so many of us are on limited budgets in retirement. Vitamin B12 only comes from animal products and nutritional yeast flakes so I encourage my wellness clients to get their B12 in any way they can, even in supplement form if they have to. It is important for memory and focus. My mother declined mentally quite rapidly after not eating animal products or nutritional yeast flakes for months.

Movement is key as we age: Continue to exercise and stretch as often as possible. Light, weight bearing exercises can strengthen the muscles as well. Even a simple yoga plank or walking up hills add resistance training with our own body weight. Remember, motion is the lotion. We want to age with agility, flexibility, and strength. Exercise is also a social activity if we want it to be. It keeps us connected with others and with nature if done outdoors.

I hope this has helped you on your life's wellness journey.
Blessings,
KJ Landis
Superior Self with KJ Landis
SuperiorSelf channel on YouTube
http://www.superiorselfwithkjlandis.com

Plant Based Performance

10/28/2019

So many of us are eating more and more vegetables and fruits these days. Every day new data is released from studies claiming that veggies are super foods, fruits are super foods, and plant matter matters! It matters in many ways for our health and performance. The planet needs us to be healthy in order to take care of it, right? I recently read an article sharing a story of a teenager in England who only ate junk food. He stayed away from fresh veggies and fruits, eventually becoming permanently blind from his poor diet.

There are a lot of professional athletes who are completely plant based these days. There are some athletes who eat a mostly plant based lifestyle. How can a diet that is plant-based can help improve an athlete's endurance performance? I say we must experiment with our own selves. Create an N=1 experiment.

When I was in my 40s I ran 16 marathons. The inspiration was Oprah running her marathon at age 40. For the last few months of every training schedule, I ate mostly raw vegetables, and from time to time, smoked or raw fish. When I felt the craving for flesh I knew it was my body needing the extra dense protein, so I chose fish. Usually I ate lots of high quality raw and sprouted nuts, seeds, and their butters. I ate tofu and edamame beans, steamed or raw. I enjoyed nutritional yeast flakes for a cheesy tasting protein. Each year I did this and each year I improved my timing, although I was slow. I enjoyed my time running, so time goals weren’t a factor. Enjoying the journey was the most important thing for me.

I hope this helps you try new things and be creative with your life's journey!
Sincerely,
KJ Landis

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

The Hundreds

10/21/2019

Pilates studios and exercise enthusiasts alike are in love with the original abdominal exercises created by Joseph Pilates nearly a century ago. The basic exercise has been named "the hundreds” in Pilates classes.

The hundreds are an abdominal exercise. It engages the upper abdomen mostly, but if done slower or with legs extended at a 45 degree angle, or even lower than that, it also engages the lower abdominal region.

First, one lays on the mat with the back side down. Then one lifts the legs so there are L shapes from the calves to the thighs and L shapes from the thighs to the torso (at right angles).

Lift the torso up slightly so the head shoulders are up off of the ground and the arms and hands shoot out straight like arrows. The eyes gaze at the wall where the ceiling and wall meet. This keeps the chin from tucking and making the neck ache. If one still has discomfort in the neck, one may support with one hand and switch hands halfway through the exercise.

Now, begin pumping the arms with the count to 5. Five inhalations through the nose and five exhalations through the mouth as one pumps the arms up and down tightly, triceps engaged. We are curling up the shoulders and upper torso continuously in a C curve and pumping simultaneously with the breathing. This keeps the abs engaged.

Ten sets of these add up to a hundred.

The benefits of the hundreds: one can practice inhaling and exhaling properly for an abdominal crunch. One uses the abdomen in this exercise and it also allows the heart rate to go up. This is the first Pilates mat exercise after the warm ups.

Common mistakes: some folks pull on their neck too hard and don’t engage the abs for the movement. This uses momentum and may be tough on the neck. Some folks have loosey-goosey arms rather than contracting tight and stiff, pumping furiously to get a triceps workout as well.

I hope you all understand the hundreds better!
Sincerely,
KJ Landis
-Hot Classic Pilates and Hot Pop Pilates instructor
-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

Dieting and Exercising Alone May Not Help

10/14/2019

It can be so frustrating for obese folks to lose weight once and for all. Sometimes, dieting and exercising regularly won’t always help someone with a very high BMI to lose the fat and weight.

When someone has a high BMI, that means they have probably had excess fat for months or even years. When the body has metabolic syndrome caused by the lengthy time of overweight, the body’s ability to use the energy coming in is broken. The insulin doesn’t respond well, the hunger and satiety hormones do not work well either. Essentially the hormonal system is broken. It takes a lot more effort than just diet and exercise to make lifelong shifts into a normal weight system.

We need to look at adrenal fatigue, stress and anxiety levels, sleep patterns, family support or sabotage, water intake, and a whole lot more.

I suggest those struggling to lose weight after being very heavy for a while get medical tests and a wellness coach to support the journey. I think a mind overhaul and emotional sharing is necessary as well. Journaling one’s daily feelings around what they eat and why they choose the foods they eat will help with identifying patterns of self destruction. I believe the negative self thoughts have a physiological effect as well. Silence through walks in nature, yoga, or meditation also can be a positive tool.

Unfortunately, most folks who lose weight on a fad diet gain it back and more within 2 years. Getting one person who you trust to hold you accountable on a long term plan and vision is priceless.

Those with a high BMI need to work harder and longer to achieve their goals. It is a life long struggle, but the health and peace within are well worth the efforts.

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

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.