Blog - Superior Self

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.

Side Gigs for Women Over 40

10/7/2019

Can women over 40 really start a a new source of income on the side by doing something they love? What about the plethora of unpaid health bloggers out there? All of a sudden, blogging one's life or stream of consciousness is all the rage, whether one has any education or research on the topics or not.

My own journey to writing a blog and having a website was ignited by my husband. He told me that after losing 50 pounds and keeping it off over 7 years now, that I had an obligation to help others to their healthiest and happiest selves. This led to Superior Self with KJ Landis, a series of books, blogs, videos, and workshops all over the USA. I spent years in libraries, reading the books and clinical trials of theories and experiments in health ans wellness. I took online certificate classes at prestigious universities. I have a gift of storytelling. Still, I didn't know if folks would read or subscribe to my page. And that was perfectly okay. It was about my need to express and help others.

The in-person workshops are on a variety of health topics, and are always hands-on with the participants actively doing something as they learn. From “fermented foods” to “silence as a healer” to “grain free-sugar free desserts,” the guest always leave happy, educated, and with something in their hands to take home.

My website and activities in the wellness world have kept me busy coaching private clients on fat loss, fitness, eating well on a budget, and so much more.

The money I make from the wellness blogs and activities is about $6000 a year. I also have two other jobs, teaching fitness classes at a hot yoga studio and serving in a hotel restaurant in the evenings. I love all of my work with a fierce passion. The satisfaction of clients coming up to me within 2 months and crying for joy and happiness because their type 2 diabetes is gone cannot be measured in dollars and cents.

My age is 54. So, yes, one can really have a side gig and make money at any age if the time and heart are invested. I have 2 teens and a fabulous husband who supports me following my dreams in helping others become their superior selves.

I hope this helps you on your journey towards fulfilling your dreams.

Sincerely,
KJ Landis
SuperiorSelf on YouTube

Yoga Tips for Newbies or Plus Sized Folks

9/30/2019

There are so many exercise options for us humans. Movement is important at any size, fitness level, or age. I thing walking and yoga are perfect for folks getting back into exercising after a long absence from fitness activities.

Today we are going to look at yoga for plus sized people or folks who aren’t as fit and flexible as they used to be.

The key to success in any yoga class is to listen to the words, focusing on the exact instructions coming from the instructor. In the class, do as much as one can with out pain. A little discomfort is normal in trying anything new. With time and repetition the flexibility and strength WILL show themselves to the practitioner. As a beginner in any movement class, we tend to pay close attentin to the details. Everything can feel fresh, but also a little scary, and difficult.

The use of a belt made of canvas can be a tool for reaching anchoring certain body moves. A towel can help create a safe grip in a warm room.

Inhaling slowly and exhaling slowly allows one to focus and release fears related to the new activity.

I hope this helps you, dear readers. I am your cheerleader!
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.

Juice Cleanse or Whole Body Cleanse?

9/23/2019

The point of a juice cleanse is to give the digestion a rest. The point of a body cleanse is to clean out the intestines. I have done both and none involve starving! You need energy to take care of your life .

If you have a juicer, take any vegetables that are green and juice them. Add lemon and ginger and an apple to sweeten it up a bit. Add weird vegetables that you think wouldn't normally be juiced. I juice kale, cabbage, basil, cilantro, parsley, broccoli, cucumber, lettuce, arugula, spinach, etc. If you prefer a little sweetness, add frozen berries, kiwi, an orange, pear, etc. Make at least two quarts. If you are hungry, drink the juice. If you are thirsty, drink the juice. Wter, tea, coffee, etc are ok too. I do this a few times a year for seven days. If you don't have a juicer, you can use the blender. It will have a lot of fiber in the blended beverage and will turn into a body intestinal cleanse as well.

The other body cleanse I use is a cheap aloe Vera and cactus vitamin that I get from Walgreens. You can get it from the web too. It's called Tadin company: sabila con nopal. I take two capsules three times a day with water. This just makes me use the restroom three to five times a day but without the diarrhea that laxatives provide. You don't have to change your diet with these. It's about $6.99 a bottle. Finish the whole bottle. I do know that Walgreens, CVS, and Rite Aid sell plain Aloe Vera Juice by the gallon in the laxative aisle. It's about $12.99. I add eight ounces a day to my gallon of herbal tea and lemons in order to stay regular every day . It has a lot of skin enhancing properties as well.

Tell me your cleansing goals and I can direct you further. In October, I am going on a veggie juice cleanse from 1-7, then followed by clean eating from 8-31. That means no products made from grains or sugar. I tend to stay away from them anyway but sugar and grain products are inflammatory in the human body. Most folks are sensitive or allergic but aren't aware of it.
How else can I help?
Blessings,
KJ Landis

The Hardest Parts of Motherhood

9/16/2019

I'm a mother of two glorious teens. Sage is a girl, age 15, and Golden is a boy, age 18. For me, the most difficult part of being a mom is stretching the umbilical cord, so to speak. I love them with every fiber of my being. I work nights so that I can be there for the after school pickups at two schools at two times, help with homework and make dinner before I go to work as a server at night. It is hard to leave them, even at the teenager stage because they are so much fun and great companions. We truly enjoy each other.

I know I have to trust in the way I have raised them, and allow them more freedom. It is difficult to teach my son how to drive and then not bug him every five seconds about safety even after he has his license! I check in on them at home when I'm at work, asking if they have eaten dinner, even though I know they aren't going to starve themselves. It's hard to hold my tongue even though I should, in order for them to be strong and independent thinkers. It is also difficult to stretch the umbilical cord because my son is living near USC in LA, and living his dream as a songwriter and singer. Sage will rapidly follow, being in college in a short two and a half years. I dread thinking about the empty nest syndrome when these two magnificent beings have given me the best years of my life!

I know from my research and writing over the years that I must devote Myself to Myself, and that will ease the shift along at a lesser sting. So, off I go to another hot yoga class and writing retreat!

Thank you for allowing me to share.
Blessings,
KJ Landis
-Author and Creator of the Superior Self series
-Check out my latest title: HAPPY HEALTHY YOU: Your Total Wellness Toolkit for Renewing Body, Soul, and Mind (Mango Publishing, 2017)

Kids and Yoga

9/9/2019

I am a personal trainer, a wellness coach, a workshop facilitator, and a Bikram yoga practitioner for over six years. I teach hot classic Pilates and Pop Pilates.

At my yoga studio they offer all people under the age of 15 free yoga, so I dragged my kids to the yoga studio every Sunday for two years and all throughout the summer. At first my kids went because they knew it would make me happy. Then they wanted to see if each other would fail at the hot yoga practice. Finally, they went because they enjoyed the heat of the room, the sweat,the challenge, and the calmness with which they left the room afterwards. Let's be honest here. I also took them out to lunch afterwards!

I believe it is important for kids to learn self-discipline and patience with themselves, especially as they learn more difficult poses. Because kids are so active, the hardest pose for my children was the dead man’s pose, which is lying completely still and not moving at all. It is called Sivassana. Going to yoga on a regular basis teach children how to watch themselves grow better and better at something that is not competitive. It teaches them to turn inward and to be quiet.

This teaches me, as a parent, how to practice patience with them as well. I’m learning through watching their growth how to hold my tongue when frustrated (although we all lash out now and again).

I suggest if parents want to take their kids to any yoga class, first seek out the department of parks and recreation in any community. Usually classes are free or very inexpensive. Lots of gyms have yoga for kids and the public school system in many cities offer yoga as a way to take a quick break between classes or as a gym class alternative. I know 24 hour fitness offers yoga for all ages in the San Francisco area. Check your local clubs for offerings.

I hope this helps your family.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator
San Francisco, CA
Visit me at www.superiorselfwithkjlandis.com
Superior Self with KJ Landis
This website is a marriage of science and spirituality, nutrition facts, and support to get you to your superior self!
www.superiorselfwithkjlandis.com

How to Burn More Calories All Day

9/2/2019

All of us know that we cannot work out all day long. Abs aren't made in the gym anyway. They are made in the kitchen. So how do we keep active to burn more calories all day? Raise the resting rate of calorie burn by building muscle.

We are burning calories even when we are laying down and watching tv. This resting rate of energy usage is called the basal metabolic rate. If we want to burn more calories at the resting level we have to lift some sort of weight, even if it is our own body weight. That means carrying our own laundry and groceries as a way to lift weight. Taking the stairs and hiking up steep hills or streets with steep stairs are using our own body and the resistance up hill as weight lifting. Doing a plank pose as long as one can multiple times a day is weight training. These simple activities increase our calorie burn 24/7.

Try standing and walking around the room when on the phone instead of sitting down and talking. Use a standing desk or a treadmill desk at work if you have a sedentary job. Walk for the lunch hour and eat later at your desk. These are simple tools to burn more calories all day long.

I hope this helps you on your health and wellness quest.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

Myths about Happiness

8/26/2019

The biggest lie our society has sold us is that consumerism and money will make us happy. We need to have bigger, better, more expensive, more prestigious things to make us happy. We need to accumulate stuff, and lots of it. We need to make lots of money to buy that fancy stuff. Hogwash.

They make things easier for sure, like someone else to cook, clean, and take care of the kids, but it won’t truly make us happy. Is Disneyland the happiest place on earth? The one time I went there we spent hours in line for lame rides, spent way too much money on unhealthy food that made us all sick to our stomachs, and bought things we never wore again after the trip. This commercial Hollywood romance style of happiness and real life aren’t the truth. Real happiness comes after real struggles and challenges, and still after standing up to those heartbreaking issues, the Universe gives us more to deal with. So, no fairytale endings here for happiness. Those are myths we read to our children to teach them the value of hope despite everything.

Happiness is finding the time for real connection with those we love and building connections with those me may love. Taking chances can bring happiness...or not. But having the free will to take a chance, well, the freedom of choices makes me happy. How about you? I want to hear from you.

Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

Let Go of Hate

8/19/2019

Let go of anger and hate. Bold statement, huh? Easier said than done. With my two years of Vipassana meditation retreats experiences, I am less reactive to normal, everyday stressors that used to get me riled up to no end. The hate and anger would be eating away at my insides, even though I was hoping to direct the ange and hate outwards to get rid of it...

The longer that we are alive on earth the more negative experiences we have. The longer we are alive on earth the more positive experiences we have. So basically our holding onto those bad experiences more than our good experiences may result in resentment and bitterness towards the world, and it even poisons good moments in our lives. Basically, it is what we choose to look at; is the glass half empty or is the glass half full?

If we are holding onto the negative things that happened in our lives, sometimes writing down what we would have wanted the outcome to be is helpful in letting it go forever. For example, if you have been cheated on by a lover or spouse, rather than hate the future possible lovers or spouses or swear off relationships altogether with bitterness and hatred, write down how you would have preferred the ending of the relationship to be. Your imagination can be a healer.

If I’m treated unfairly at work and someone is sabotaging my efforts, I can hold on to the anger and not trust any new coworkers. I may be guarded. Rather than hold on to the anger, I can use the Negative Thought Pot. This is a small ceramic pot that I use to burn up negative thoughts on little strips of paper. I write down anything that I feel is holding me back inside my head or heart, or any self deprecating thoughts I may have. I scroll up the small piece of paper and I set it on fire inside the clay pot. This allows me to see a physical response to something that’s inside my body and mind. The next time that angry, negative thought or hatred comes into my space, I can remember burning it up physically and destroying it. Then I am free to write myself a new story.

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

Dieting and Exercising with a Very High BMI

8/12/2019

Today we are going to discuss why dieting and exercising regularly won’t always help someone with a very high BMI to lose the fat and weight. I prefer the term fat loss over weight loss because when someone loses a lot of weight they usually lose fat and muscle mass. It takes time and effort to lose the fat and not lose as much musce tissue. We should focus on the fat losses as we exercise because sometimes the scale won't budge but inches are going down all over the body.

When someone has a high or very high BMI, that means they have probably had excess fat for months or even years. This size and weight is the new normal, a set point for the individual. When the body has metabolic syndrome caused by the lengthy time of being overweight, the body’s ability to use the energy (food) 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. It takes a whole mind and body overhaul, focus, and lifestyle changes that one can commit to, long term.

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 from their health practitioner, as well as a wellness coach to support the journey. I think a mind overhaul and emotional sharing with famly and friends 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. An exercise buddy and a food preparation buddy will make the work more fun and educational instead of a chore.

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 on your life's journey.
Blessings,
KJ Landis

Easy Summer Family Recipes

8/5/2019

Happy August my friends! Are you tired of the endless warm days and BBQ parties? Nooooo. Well, sometimes we take the cooking back indoors during the rainy days or on family game night. Let's keep healthy when hanging out in front of the tv or while playing cards and board games. I'm a wellness and life coach who focuses on shifting slowly away from the Standard American Diet. What does that mean? It means swapping out processed and refined foods, fake foods, and toxic oils for healthier options. It means detoxing naturally along the way. It doesn't have to be a struggle if you have a support system. For me, building a tribe of support in lifestyle changes is key.

This works for the whole family. Kids don't know if you swap something yummy and similar to their flavor profiles. Cooking as an open family project to eat healthier together involves the kids choices too.

The recipe I love to share for healthy swapping is pizza! I developed a cauliflower crust pizza that provides fiber, healthy dietary fat, and protein. The cauliflower is great for the digestive tract and elimination. If you have constipation, try this instead of prune juice! The oil used is extra virgin olive oil, a heart healthy oil and, oh so fragrant! When using butter and cheeses I recommend grass-fed, pastured dairy. This increases the health benefits to the body because the animal ate its natural diet.

What's more, my clients and their entire families don't feel like they have missed out on a favorite common food.

If you miss wheat and gluten containing processed foods, there are alternatives. If you love pizza, try a gluten free flour to make your crust. Most restaurants offer a gluten free version nowadays. For salad dressings, I suggest making your own. They are easier than you think! Here is a recipe to get you started on the wheat free and gluten free path. Good luck and bon apetit!

Cauliflower Crust Pizza

Ingredients:
2 bags frozen riced cauliflower or 1 giant head of cauliflower
3 eggs
1/2 cup coconut flour
1/2 cup heavy whipping cream or coconut milk
2 Tablespoons extra virgin olive oil
1/2 cup butter or coconut oil
1 cup shredded mozzarella cheese
1 cup hard Parmesan cheese, grated by hand
1/2 cup nutritional yeast flakes
salt and pepper to taste
garlic powder to taste
dried oregano to taste
8 oz. sliced, sundried tomatoes in olive oil
optional toppings: tomatoes, zucchini, olives, spinach, broccoli, mushrooms, leeks, meats, seafood, and other family favorites.

Directions:

Cook riced cauliflower on stovetop according to directions on the bag. If using the whole head of cauliflower, mash with potato masher.
Roll mashed cauliflower in paper towels until all moisture is out.
Add eggs, garlic, oregano, and nutritional yeast flakes. Mix thoroughly.
Add salt, pepper, and butter or coconut oil. Mix thoroughly.
Add coconut flour and mix thoroughly.
Add half of the mozzarella and half of the Parmesan.
Mix with hands.
On a large cookie sheet, spread olive oil on parchment paper.
Spread mixture evenly over parchment paper.
Bake for 30 minutes at 400° or until bottom of crust is golden brown.
Take out of oven and spread sun-dried tomatoes evenly with a little of its own olive oil.
Add rest of cheeses and veggies (meats) of choice.
Bake in the oven for another 35 minutes at 400° or until edges are crispy and dark brown.
Be creative! Add meats you haven't tried before, different sauces, cheeses, and try vegetables you have never tried before either!

Sincerely,
KJ Landis

Finding New Friends When Over 50

7/29/2019

Finding new friends when over 50 years of age can be a challenge, and also may make one feel like he or she is a loner at heart sometimes.

As we get older, we lose more of our loved ones to death and choices of living places after the career ends. Sometimes people cannot afford to move and those friends are busy working a full schedule while others are missing their friends.

I’m 53 years old and have had many losses of friends and family due to circumstances like these. Luckily for me, I love to exercise and teach exercise. So new friends are built in to my exercise spaces, whether indoors or outdoors, at the yoga studio, health club, or hiking trails. The passionate hobbies and lifestyle activities one chooses are kind of “built-in” reservoirs of friendship opportunities.

If reading is a passion of yours, go to the library. There are so many free workshops, reading groups, and entertainment opportunities that are held at the library. It’s not just the books that bring us in. It is the community. It feels like a safe place to make friends. I encourage my life coaching clients to seek out the library for many activities including making friends.

The grocery store is also a great place of opportunity to meet new friends. I often start conversations in the produce section! You can exchange ideas of food preparation and perhaps spark up a friendship as well. Some grocery stores hold cooking workshops as well. This is a great way to meet people who have something in common with you. Everybody eats...

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