Blog - Superior Self

Overtraining?

4/16/2018

As a personal trainer, exercise instructor, and fitness enthusiast myself, I have seen the gamut of over training.

When folks workout for endurance, they need to refuel properly. Sometimes the fuel takes place during the endurance training, as in a marathon training session. When my clients slowly add a longer and longer jogging session once a week to build up those miles, I suggest adding small bites of dates, peanut butter, coconut shreds, and banana bites during the run if it is longer than 2 hours. Our body holds enough of the stored glycogen in the liver and muscles for about and hour or so of exercise. After that, the body pulls on its fat reserves. The glucose in the body is stored as glycogen for easy energy action. If it is gone, we may hit a wall. It may be an emotional or physical wall. The body needs some fuel so we may continue our endurance training. The fruits and fats from the above mentioned snacks will help with the added fuel needed to finish the endurance training and recover.

When we exercise to the point of exhaustion and we do not have a goal such as a tournament or race in mind, we may be trying to compensate for other behaviors and choices we made that do not serve us. If we ate or indulged in alcohol too much, we may work out extra hard to make up for it. This is a cycle that doesn’t work long term. The mental exhaustion and feelings of guilt do not serve anybody. The fatigue may eventually cause adrenal fatigue which keeps us from having our hormones released in a balanced and systematic flow.

The joints and muscles need recovery and rest too. Perhaps if there is a commitment to fitness, one may partake in a beginner Pilates or gentle yoga class as an alternative to pushing the pedal to the metal every day. Another option is a quiet walk in nature instead of an intense hike. We need to honor the body’s recovery and rest phases.

After all, the growth in muscles happen when resting after the bodybuilding days, not if we are weightlifting daily. Rotating the activities we do allow us to enjoy the fitness life we have chosen for ourselves. We may prevent injury from overuse as well.

I hope this helps you on your wellness journey.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach
-Workshop Facilitator
-Personal Trainer and Exercise Instructor

A Productive Day

4/9/2018

Recently I was asked for tips to make one’s life more easy and productive. As I reflected in my driver’s seat of my car, I looked around me. The first regular thing I noticed was a post-it note with the list of tasks for the day, and one weekly task near the bottom of the familiar yellow sheet.

I find that my “go to” is to make a list every morning. This is old fashioned and yet so useful. I hand write the list on a small piece of paper and carry it in my wallet. I put it on my dash in the car until I leave the car and then back into the wallet it goes. This repetitive action occurs throughout my day.

The list is my to-do list for the day and for the week. When I stay focused on the list, I can happily complete tasks and check them off. It provides a feeling of success with every check mark. If I find I am wasting time on social media, I consciously stop myself and pull the list out of the wallet. I talk to myself. “Stay focused, KJ.” It works!

With daily practice, my efficiency and anxiety improve. I’m more at ease with myself. You can try this today. It’s free and really helpful.
I hope this helps your life.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach

Hot Yoga Tips for Beginners

4/2/2018

I am a five year practitioner of the Bikram Hot Yoga style. I have had less and less pain in my joints and back over the years. When I began I was healing from burns on half of my body. The hot yoga assisted in skin cell turnover, softening of the scar tissues, and the emotional issues surrounding a traumatic event.

The room is so hot and we do the yoga for 90 minutes at a time. I believe this assists in leaving the rest of the world outside of the room. The teachers always mentioned that the hot yoga is a moving meditation and I am in agreement. After trying to hold poses for 60 seconds and then the same ones afterwards for 30 seconds, it is so physically difficult that I “leave” my body in order to execute the poses. To me, that is a type of meditation.

The leaders in Bikram Hot Yoga suggest we practice for 3 times a week minimum for maximum benefits. As I healed from my burns, I wanted to go more. Why? My sleep was deeper and even if I did not get 8 hours, it was a “delicious” sleep. That’s the word I use: delicious! Even now, after 5 years, it still is the hardest workout I ever do. It is never easy, and this is coming from a 16 time marathoner! I’m 52 years old and know this is my go-to exercise for life, plus walking in nature as I age. The heat creates a cardio workout as we perform the stretching and contracting poses. The muscles respond with lengthening and strengthening as a result of my practice. I’m more muscular than ever.

We must be silent in class, adding another layer of self discipline to my life.

The downside to this practice is the price. Each drop in class is about $22, and one year unlimited is about $1200. The other gym membership I have is $79 a year for life. I wish there was a way to reduce the costs, but I believe it is probably expensive because of the heating bill!

The smell is another turn off for about a month. At first I smelled feet, sweat, and funk. It does dissipate after a month of regular practice. I just got used to it!

I hope this helps you, dear readers!
Blessings,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach
-Personal Trainer and Workshop Facilitator

Weight Loss after Age 60

3/26/2018

There can be weight loss after 60. I am a personal trainer, life and wellness coach, and author who teaches wellness workshops. Most of my clientele and workshop participants are over 60. I find that after 60, people have time to really dig into health for themselves. They have more “me” time.

Weight loss after 60 means focusing on water intake and building muscle. Metabolism is enhanced if we build muscle. I encourage my clients to start with their own body weight and utilize the “plank” as a great full body toner. Then we move into light weights for each body part, alternating chest, triceps and shoulders on one day and upper to lower back and biceps the next day. I take 2 days for weights and one day rest. Stretching and abdominal work is very important to do every day but the total workout with weights need not be long, about 30 minutes to an hour. Results can be seen within a few weeks.

Hiking uphill or stair climbing is great for leg muscles and keeping the joints lubricated. Nature is important to be in because it utilizes all of our senses as we exercise the legs and lungs. After age 60, the muscle building will help us lose weight and keep the calcium in our bones too.

Water intake is important because as we lose weight the fat leaves our body through sweat and urine. So the more water we take in, the more water and fat we release.

The metabolism naturally decreases as we age and weight bearing exercises counter that declination. Don’t be afraid to ask for help from a trainer at the gym. Most will help you learn even if you don’t book hour long personal training sessions. Some gyms have a free personal training session when you sign up with them.

I hope this helps your health and wellness journey..
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Workshop Facilitator and Coach
-Nutrition Educator

Visit me at www.superiorselfwithkjlandis.com

Exercises for Sedentary Work Hours

3/19/2018

This week I have a guest post from Concept Seating. They make chairs for the sedentary worker who needs to feel good all day long. This week they have provided information about sitting exercises. You can do these at work, on a train, bus, or plane! Remember to get up and walk around the room from time to time too! Link here to view the info and the graphics.
Blessings,
KJ Landis

Cure the Afternoon Slump!

3/5/2018

Sometimes we suffer from an afternoon slump. If we are at school or work, our lunchtime may be over and we are not clocking out yet. The mind may wander, we may feel tired and not be able to focus. Is it time for a candy bar? Is it time for a cookie and a Frappuccino?

Don’t reach for the sweets and sugary coffee! That will ruin your hormone response for long term energy. Even if everyone else at the office is on a muffin and coffee run, there are better options.

I suggest snacks with healthy fats. Eat raw nuts and seeds, or raw chocolate without sugar. My favorite brand is Lulu’s raw chocolate. They are truly fuel. Having hard raw cheeses like aged Parmesan provide healthy fats as fuel as well. Drink lemon water or sparkling water and add your own fruit for infusions. If you love your caffeine, have a coffee or tea if you must, but not a sugary filled Frappuccino or chai latte from a box store!

I hope this helps your afternoon slump!
Blessings,
KJ Landis
-Author and Creator of the Superior Self series
-Personal Trainer, Life and Wellness Coach
-Nutrition Educator & Workshop Facilitator
Visit me at www.superiorselfwithkjlandis.com

Surprising Motivational Health Tips

2/26/2018

Let’s get healthier with motivational tips. I am a personal trainer, a life and wellness coach, a nutrition educator, and a four-time author on multiple modalities of wellness.

My clients certainly respond to positive affirmations and giving oneself a big pat on the back with every baby step that they accomplish. That is not to say that they do not have to do the hard work, but encouraging oneself as well as getting encouragement and support from others is paramount. Sometimes in order to be motivated to get healthy and stay healthy we must distance ourselves from those folks who are either trying to sabotage our life changing effort, or say goodbye to them forever. One’s real friends will show their true colors at a challenging time. The folks who are not honestly there for you will reveal themselves as well.

Sometimes others are just jealous of the newfound commitment and body changing images. Sometimes it is difficult for them to look into the mirror at their own habits which may not serve their own health or higher purposes in life. Seeing others move forward with their health and life goal make them feel uncomfortable. This may be unconventional health advice, but I do suggest that one takes a long look at their close friends and family members at this time and make some important life decisions for future relationships. That is my number one motivational tip for a healthy long-lasting relationship with oneself, because that is the most important relationship we have anyway.

I hope this helps you figure out what you can do to make sure your life represents your inner authentic self.
Blessings,
KJ Landis

Quick Weight Loss for the Event

2/20/2018

Sometimes we see the calendar and realize that the wedding or Bat Mitzvah is only a few days away. We have been so busy at work and stressed out with family challenges. We slacked in our workout and relaxation routines. We need help now! We have to fit in the special outfit we chose! Don’t worry. Help is here. There is no substitute for long term self love including eating nutrient dense and delicious foods. Let me say that now. There is no substitute for exercise and meditation. That stated, here are my tips for fast and temporary weight loss.

Remember that quick weight loss is usually water weight and only good for fitting into a special outfit for a day or night. After you drink lots of water, the weight will return. Water is good for us so do not dehydrate long term.

I suggest a hot bath with a box of Epsom salts and baking soda. Make the water as hot as you can stand and bathe about 20-40 minutes. Do this 3-5 times a day for a couple of days. The magnesium salts make us lose water weight. Eat only the highest fiber foods, like celery and artichokes without the ranch or dip. Suck on lemons to reduce your appetite. Wear the tightest girdle you can stand while not in the hot bath.

These tips will allow you to lose inches if not weight. Remember to honor yourself with longer health goals. That’s the key to longevity and vitality as we age.

I hope this helps your emergencies!.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach
-Personal Trainer & Workshop Facilitator
Visit me at www.superiorselfwithkjlandis.com

Weight Loss Foods

2/19/2018

For most people a weight loss goal is really a fat loss goal. We want to lose the fat in order to reveal the muscles underneath. I’m a fat loss winner myself, with a fifty pound fat loss six years ago. I’m a nutritionist and personal trainer whose philosophy is a multimodality approach, using meditation, positive affirmations, and movement as well as food for weight loss.

The foods I encourage my clients to eat for weight loss are high fiber and high water foods: dark leafy greens, celery, cabbage, cauliflower, and other cruciferous vegetables. Eat them raw when possible. The water and fiber within allow for one to feel full for a long time. These veggies always are lower in calories than starchy veggies or proteins because of the fiber and water.

The fiber allows for elimination of waste and fat. Fat is released through urine and sweat through the lymph system.

So, basically, eat your non starchy veggies, drink water, and move that body!

I hope this helps your health journey.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series

Visit me at www.superiorselfwithkjlandis.com

Vitamin C, a Female Focus

2/12/2018

A Female Focus on Vitamin C, Ages 31-50

As we all seem to be suffering from the flu and cold season, I decided to research the Dietary Reference Intakes tables to see if women in their middle ages need a lot of vitamin C to be healthy, as well as reduce risk factors for chronic diseases by consuming foods with vitamin C. I chose this age group because women are having children later in life than our generations in the past, and they are in the work force simultaneously. Many of us take vitamin C supplements that have sugar in them, and we know sugar has been recently studied at length in relation to obesity and chronic diseases, most notably lectured on by Dr. Robert Lustig. I think it is best to absorb our vitamins from food sources rather than from candy!
According to the Recommended Daily Allowance chart, women who are aged 31-50 and pregnant should have 85 mg of vitamin C a day according to the RDA. We can have more, without a problem. Women who aren't pregnant in the same age range are recommended to have 75 mg a day. This is not much of a difference and that surprised me. They are comparatively similar. I thought pregnant women were supposed to have a lot more of everything to fuel the fetus and themselves. I know that there is an immunity that happens when pregnant, and the body knows better how to protect itself and naturally use the vitamin C. The body is a miraculous and efficient machine. In my opinion, we humans are the ones who mess with its perfection!
The upper limits for both pregnant and non pregnant women in the adult range is 2000 mg a day for the vitamin C intake. That's about 10 cups of chopped sweet red peppers! An average sized red pepper has 95 mg of vitamin C. So even one pepper gives us enough of the RDA for pregnant and non pregnant women in the age ranges 31-50. I was surprised at the lower levels of recommendations. I must keep reminding myself that the government is not recommending levels for optimum health, just for adequate amounts to avoid risks and nutrient deficiencies.

Vitamin C is water soluble, which means it dissolves in water. Our bodies are mostly water so if we do intake a lot of vitamin C through food or supplements we can eliminate the excess that our body does not use through our urine. Dr. Linus Pauling studied vitamin C for decades and concluded that we can take up to 10,000 mg a day if I’ll with the cold or flu. It is an immune builder as well. Vitamin C aids in almost all of our bodies’ reparations.
My personal intake of vitamin C foods are much higher than the RDA because I eat a lot of raw veggies and salads daily. For my age, 52, the recommended RDA for vitamin C is also 75 mg daily. When I'm sick with a cold or flu I eat a lot more lemons and tea with lemons, for the extra vitamin C. According to the National Institute of Health, cooking the fruits and vegetables lessens the value of vitamin C in plant matter because through the cooking the vitamin C is water soluble and destroyed by heat. (https://www.ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#en6)
Thank you for asking me to dig deeper. I learned a lot from the NIH and their studies and will use this website and links to prestigious studies again. I invite you to communicate with me about your personal intake of foods or supplements with vitamin C in them. Do you take more when ill?

Blessings,
KJ Landis

Must Haves for the Pantry

2/5/2018

Women are still the main source of home health and cooking care. The natural remedies in the home usually come from the kitchen pantry and not from the prescription pharmacy. I think these are must haves in the pantry. Ladies, take notes! And gentlemen, please learn from the ladies in the family. This information will help the whole family have an arsenal of good things in the pantry for your family’s better health.

My number one go-to in the kitchen is coconut oil. I use it for cooking, for my skin, for oiling the furniture, and for my hair. If someone in the family doesn’t like the smell, the (optional) refined version is odor free. Raw, virgin, organic coconut oil is so inexpensive and lasts a long time. The medium chain fatty acids allow the fuel from the fat to be used immediately by the body. And it keeps my wrinkles at bay. I use coconut oil to swish in my mouth three times a week as a teeth whitener. Just fifteen minutes of swishing and then spitting out will see whiter teeth in about a month. Make certain to spit out the oil, as it is carrying all of the plaque and food particles you have just removed by swishing.

In in the pantry we keep ginger and garlic too. Ginger is an antibacterial and an antiviral. It soothes a sore throat and helps with digestion. If feeling nauseated the ginger boiled up as a tea with lemon and honey will help keep nausea at bay. Lucky for us the ginger oil can naturally help with sugar cravings. Garlic is a natural antibiotic. When suffering from a wound, cut, or infection, I eat raw garlic sliced thin with gluten free bread, raw butter, and pink Himalayan sea salt. I also love to cook garlic cloves slowly in the oven with olive oil as a healthy spread or dip for vegetables. If you have concerns about being stinky from your pores after consuming garlic, try mint leaves, gum, or parsley and cilantro in a dish alongside the garlic dish. This lessons the odor. One may also supplement with odor free garlic capsules but fresh is best for the most absorption.

Olive oil is another must-have in my pantry. I use it mostly at room temperature because the molecules of olive oil change to a not-so-healthy oil when heated at high temperatures. Try cooking at no higher than 400 degrees Fahrenheit if you cook with it. Olive oil is good for us because it is a monounsaturated oleic fatty acid that the body knows how to utilize as an anti-inflammatory. Olive oils have been studied in heart disease research for many years, with favorable results in reducing cholesterol and blood clotting.

I hope this helps you on your health journey.
Blessings,
KJ Landis
-Author and Creator of the Superior Self series
-Personal Trainer, Life &Wellness Coach

Health Trends Read Critically

1/29/2018

We all have been influenced by television stories and magazine articles about health and the latest studies, for longevity, fat loss, and endurance or body building. To see if an article is a credible source or not, I look first to see if they have references.

We must learn to have a critical eye as consumers because sometimes the companies writing the health trends are selling us something. If the article has references, I quickly google the references and see if they are from doctors, scientists, and prestigious universities studying the matter at hand. If there is a website with NIH or PubMed cited, then there are usually studies and research done according to the scientific method. I ask if large groups of people were used in the research and for a lengthy period of time. And finally, have the studies been published in peer reviewed professional magazines? That means the studies for new health trends have been experimented with and are also reproducible results when other professionals in the field do the same experiments.

We know if something sounds wildly outrageous it usually is not credible. “Lose 20 pounds overnight! Free bottle of this miracle supplement for 24 hours only!” I would steer away from believing these claims. Sounds like the snake oil salesman from the olden days.

I hope this helps you to have a critical eye and develop critical thinking when checking out new health trends.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach
-Workshop Host

Visit me at www.superiorselfwithkjlandis.com

Health Coach Gets the Flu

1/22/2018

News Flash! Health coach gets the flu! How and why? Is she doing something wrong? Is she secretly going to McDonald's or closet eating Oreos every night? Is she partying until 4am at the hottest nightclubs in the city? Just like we enjoy the celebrity gossip, we enjoy seeing when our health gurus have conflict in the news. It validates that they didn't know what they were doing after all, and we can continue with our less than healthy choices in eating and exercise, rest and mindfulness practices. Dr. Atkins had a heart attack, Bob Harper had a heart attack, famous marathoners die while in mile 23...

Well, my friends, I had the flu for 10 days and I am still recovering from it now. My eating is good, still grain free and sugar free for the most part. I work out with yoga, hiking, running, lifting weights, and meditate daily. I sleep about 10 hours a night (thanks to my husband taking the kids' morning duties). So, as my body ached all over, the fever raging, and the breathing became more and more difficult, I asked myself why this occurred to me. I am the health coach. I am the one people come to for answers when they are sick. Am I a failure when I could not prevent this for myself? Am I wrong? Is my research on essential oils, foods, hormones, epigenetics and movement all for nothing?

No. I am not wrong. I am human. Every year the flu viruses around the world change. The smart viruses adapt to the environment and to the people. As we eat more and more fake foods, we are weakening our immune systems. As we stress out more over the little things and sleep less and less we are inviting in the viruses into our homes, our bodies, our sanctuaries. When we wash our hands so often and then use anti-bacteria gels and lotions, we don't allow our own immune system to strengthen. No matter what we do for ourselves in terms of personal responsibility in our prevention health care, sometimes we will fall ill. As my mother used to say, "Shit happens." When she was sick with this malady or that, she would finish every phone conversation with positive words, "I'm going to be okay. I'm going to be fine." I wasn't sure if she was saying those words for her comfort or for mine, but to hear them aloud was a proclamation, a form of positive psychology. I write about the I AM statements in other blogs and in my books, but Momma Jane had them down in the 1970s and 1980s and 1990s, even before positive psychology was a science!

So, as I was laying down in my bed hallucinating with fever and bronchitis, I was at first thinking I was a failure. Then slowly as I slept and dreamed, I realized I was not. My body had told me to rest before I got sick. I went to work with a terrible sore throat. I was having a headache and still went to work as a server at night. (For the record, I don't get headaches.) I didn't listen to those clues. My body was talking to me and I ignored it. Yes, I was eating my veggies, drinking a gallon of water a day, and exercising, but I tuned out my inner instinct of listening, really listening to my body's signals. No wonder we tune out others we love! We don't even listen to ourselves sometimes! The revelation I had was wonderful, a gift. Listen. Slow down and listen to my own heart beat. Imagine how ill I would have been if I didn't have a healthy lifestyle! My condition would have been worse and for much longer. I see that now that I'm climbing my way back to normalcy. Lesson learned. I'm grateful for every breath.

I am not a failure. I am human, and that connects me to every one of you.
Thank you for allowing me to share my heart today. I want to hear from you.
Blessings,
KJ Landis

The 80/20 Rule

1/15/2018

As a fitness and nutrition educator I focus on the 80/20 rule. Eat clean and green 80 percent of the time, and enjoy treats without the guilt 20 percent of the time. When we do not mentally label treats as cheats we change the language. This allows us to thoroughly enjoy the foods without the negative self deprecating thoughts accompanying the treats. Try this the next time you decide consciously to have a piece
of pecan pie or chocolate truffle.

Know that you also have choices in how the treats are made. If you are on a specific protocol for eating, you can make the recipe yourself with healthier alternative versions. For example for a paleo template, make a grain free and sugar free pie or truffle. For a pasta with cheese dish when on an auto immune protocol, create a spaghetti squash variety without tomato sauce and use a cheese alternative like nutritional yeast flakes. If sensitive to gluten and at a pizza party, offer to make a cauliflower crust pizza.

I always encourage my clients to continue their water consumption and workout program no matter where they are in any season. And know that with mindfulness and good sleep, they can recover from weight gain within a few weeks. A good attitude is key in recovery after a break from healthy eating! You have your whole life to be healthy. Look at the bigger picture.

I hope this helps.
Sincerely,
KJ Landis
-Author and Creator of Happy Healthy You! Available now wherever books are sold. Just in time for the holidays!
Visit me at www.superiorselfwithkjlandis.com

Heirloom Veggies

1/8/2018

In the summer we see heirloom tomatoes at the store. Sometimes we see them at the farmers’ market. The colors and shapes may be very different than the traditional shiny red tomato at the big box stores. Usually heirloom vegetables mean that they are ancient species of the original vegetable that have not been hybridized or genetically modified to be perfect and resist pesticides. Usually they are organic. I see heirloom plums, apples, carrots, and squash quite often at inexpensive stores, even at Trader Joe’s. The colors of the carrots may be yellow, white, blue or purple, even! Originally most carrots were purple, but they did not look attractive so it was hard for the farmers to feed humans with them, but the horses loved them anyways.

I’ve seen purple tomatoes too. The darker purple the fruits and vegetables, the more antioxidant properties and rich bioflavonoids they have inside of them. That makes them more healthy for us humans too.

Prepare the heirloom produce as you would any other type. Enjoy with healthy fats like raw, grass fed butter and extra virgin olive oil to have the highest absorption rate.

I hope this helps!
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Now available! HAPPY HEALTHY YOU, wherever books are sold

Simple Acts of Kindness

12/31/2017

I think during this new year energy we should renew some simple acts of kindness. The way in which we share our loving and positive energy is always given to us again and again, but we do not do them for the return gift. We just have to open up and learn how to receive abundance and goodies. Some folks can be generous and it is harder for them to receive niceties back to them. They are used to being the one who always treats others at meals out, spa days, or surprises. Start small, and see the influence grow. Others are so focused on getting ahead in their material lives that they forget to practice simple strategies for loving kindness daily.

As a life and wellness coach, I encourage folks to follow their instincts, sit quietly for a few moments a day, and write down their positive future goals as if they are happening now.

To be positive and happy, we have to practice using that muscle. Simple strategies for kindness which create more positive energy all around us are contagious! I think a smile at a stranger while walking throughout the day can change our outlook for the day. Daily practice of the smile can lead to wonderful experiences. Trust me. We are giving unconditionally and usually the people smile back! Saying thank you often is a kindness strategy that is feel good too. Opening the door for others and giving up a seat for the ill or physically challenged person is a kind deed that will be small but noticed by the “universe.”
Handwriting a thank you card instead of an email or phone call is a kindness that is old fashioned but people are very grateful for.

When I do something nice for someone else my day flows a little better. This is a great way to begin 2018.

I hope this helps.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series

Are You a Self Starter?

12/25/2017

Are you a self starter or someone who tries new activities and things based upon the influences of others? I'm not judging positively or negatively in either direction. It just came to me this morning to write about this as I was pondering my own ways of decision making and my kids' choices in school activities, extracurricular activities, and hobbies. Knowing who you are can help you in your life.

Me? I'm a self starter. I just dream up ideas, literally. I have intense, colorful adventures in my dreams and then I wake up and say to myself that I am going to sign up for a class in X, Y, or Z because of that seed of inspiration. I jog or hike in nature and God plants an idea in me that came out of the blue and I'm obsessed with it until I research it all the way through. That means to me, I'm a self starter. Allow me to give you an example of this: A month ago, I was making tea with honey. I inhaled the honey and wondered how they made honey perfume or cologne smell so true to the source. Honey is food! If we bottled honey and spread it on our pulse points we would smell great and be sticky!. So I began researching all things about the science of creating the honey scent in a laboratory.

My daughter is inspired by others and their passions for things for the most part. In 2nd grade, her close friend was really into piano. My daughter begged me for piano lessons. In 7th grade she was hanging out daily with the girls who did Olympic weightlifting. Now she is enjoying that activity regularly because they were so into it. Being influenced positively by who you surround yourself with is a wonderful thing. This builds community and a team spirit, a tribe of support.

My point here is that both of these techniques we use in our lives. Sometimes we stumble upon something we are passionate about by watching it on tv while making dinner. Sometimes we are invited specifically to an event by a friend who wants to introduce us to an activity, business, or art they practice or showcase. These methods serve us at different times in our lives and for different life goals as well. We do lean towards one style of decision making or another though.

I challenge you for the next few days to step outside of yourself when making simple decisions. Observe whether you pick the vegetables at the grocery store because the person next to you is enthusiastically chatting about them and putting them in his or her basket, or because you had your vegetables in mind before you got to the store. Do you go to the gym because your friend, the teacher is teaching spinning and you made a commitment to go, or do you go outside for a walk in nature and spend time alone for a while hiking because you have something internal to work out?

Who inspires you most and why? Do you think you are more of a self starter or more of someone who is inspired by others into action? Remember, no judgment!

Blessings,
KJ Landis

Milk Facts

12/18/2017

There are a lot of things we know about milk. Regular milk that we buy at the store comes from female cows, mostly factory farmed cows, not living a happy pastured life in the sun. They are hooked up to milking machines. They are fed hormones and antibiotics regularly and the milk is mass produced. The cheaper the milk, the less nutrient dense the milk is. Regular milk is homogenized and pasteurized. Homogenized means the fat molecules are spun really quickly so they are spaced out evenly in the milk and the fat does not clump or rise to the top. Pasteurized means the milk was heat treated to kill certain bacteria. In the olden days they thought the heat treatment may have kept humans from getting sick from spoiled milk. Most milk products are pasteurized today.

Full fat vitamin D milk is only 3 percent fat. Then we move down to 2 percent milk, which folks thought was better for health during the rise of the fear of fat from animal products in the 1970s. We see on shelves 1 percent milk and even skim milk, which is about a half a percent fat. Skim milk facts :
Before processing, skim milk has a very unappetizing blueish color, a chalky taste, and watery texture that doesn’t resemble natural milk at all. So, to whiten, thicken, and make it taste a little more normal, powdered milk solids are often mixed into the milk. What’s so bad about powdered milk? Well, in the manufacturing process, liquid milk is forced through tiny holes at very high pressure, which causes the cholesterol in the milk to oxidize, and toxic nitrates to form. Oxidized cholesterol contributes to the buildup of plaque in the arteries, while unoxidized cholesterol from unprocessed foods is actually an antioxidant to help fight inflammation in the body. The proteins found in powdered milk are so denatured that they are unrecognizable by the body and contribute to inflammation. Finally there is non fat milk, which has no fat at all inside of it, and barely tastes like milk at all. In fact, they add milk sugars to nonfat milk to make it taste like milk again.

When consuming dairy products, I suggest go for the highest quality that you can afford. Try for grass fed, pastured products. Then move up to full fat, organic, raw, grass fed pastured versions. See if it makes a difference in how you feel afterwards. Some of my lactose intolerant clients have zero reaction to raw unpasteurized dairy products.

I want to hear from you!
Blessings,
KJ Landis

Apple Cider Vinegar

12/11/2017

Apple cider vinegar is a fermented food. Fermented foods have been used for generations upon generations as a way of preserving the food item so they naturally last longer. Apple cider vinegar has bacteria in it called probiotics. The probiotics are the bacteria which can plant itself in the intestines and helps us to digest food. The variety of bacteria comes from all sorts of fermented foods like sauerkraut, yogurts, kimchee, cured meats, cheeses, vinegars, and even wine. The more variety in the “garden” the better the health overall.

The “mother” is a cloudy and sometimes stringy looking substance. The bottom of raw apple cider has the “mother” because it is heavier than the rest of the liquid. This is the probiotic in its most dense area. That’s why I shake gently before pouring the shots of apple cider vinegar. This disperses the good bacteria throughout the whole bottle.

Remember, the pasteurized apple cider vinegar has no live probiotics in it due to the heat used in pasteurization, even if it tastes the same.

I hope this helps.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series

Positive Injection!

12/4/2017

Many folks just need a daily positive injection, but don’t know how to begin. Perhaps they were meant to feel “less than” from an early age and now they feel stuck. I encourage my clients to go outside in nature as often as possible. Connecting with nature helps with high blood pressure, stress, and anxiety. It engages our five senses and allows us to realize we are part of nature, not separate from it. I also encourage my tribe to add music by earbuds when hiking or walking in nature. They don’t have to use music all of the time, because nature provides its own orchestra, but motivational music can put pep in the step!

I feel so many amazing emotions rise and fall when I listen to a variety of music on my run, hike, or walk. Afterwards there is a sense of change for the better, in every area of my life.

I hope this helps with your daily feelings of a positive attitude and happiness.
Blessings,
KJ Landis
-Author and Creator of the Superior Self series