Blog - Superior Self

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

An Attitude of Gratitude Yields Results

7/22/2019

One of my tribe asked me how an attitude of gratitude relates to choices resulting in healthy eating.

The community I work with in wellness workshops are mostly seniors, from age 62-88! I teach folks how to make fermented foods, the secret names for sugar in ingredient lists, and how to enjoy healthy fats without guilt. I teach which foods are nutrient dense and how to shift into a healthy choice from a less healthy one.

We begin each class with the Negative Thought Pot. This is a ceramic planter where we scroll up tiny pieces of paper with written fears or self deprecating thoughts. We set the scrolls of paper on fire in the pot. Then we can say to ourselves the next time that thought comes into our head, “I destroyed you. You no longer have power over me. “

This physical act of ridding the negative thoughts actually allows a place of positive thoughts to bloom. No matter what the workshop subject of the month is, people are more open to listening to the new ideas in healthy lifestyles and eating after participating in the Negative Thought Pot activity.

Before I implemented the Negative Thought Pot into my workshops, folks were more critical and challenging to changing their eating styles. With a silent or out loud feeling of thank yous to the world and its creatures, we can feel peaceful and blessed before we even begin the day. Try a morning with "thank you" as the first sentence you think. See what opens up for you in your life.

Nowadays folks come up to me and tell me afterwards how grateful they are for it and use their own style of the Negative Thought Pot at home. It is a subtle way of learning how to have a feeling in harmony and flow with oneself through the day. It does bring a sense of gratitude. And that has helped my community in the long run eat better through small changes and challenging their own self doubts.

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

Stop Cheating!

7/15/2019

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 label treats as cheats we change the language. This allows us to thoroughly enjoy the summer season 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. Truly enjoy the backyard BBQ parties.

Know that you also have choices in how the treats are made. Bringing healthy alternative to a party are a great option for enjoying the season without guilt.If you are on a specific protocol for eating, you can make the recipe. An example for a Paleo style 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 the vacation season. And know that with mindfulness and good sleep, they can recover within a few weeks. A good attitude is key in recovery after a good treat. You can work towards healthy living for as long as you live! Look at the bigger picture. You are not a cheater. You are enjoying food that is a treat now and then. Stop thinking of food as good or bad. It is just food.

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

I am Breaking Up with Coffee

7/8/2019

Most of you know that coffee and I have been really close friends for as long as I can remember, even as a child. I have lots of happy memories of my Russian and Moldovian grandparents making us 20 grandchildren big cereal bowls filled with coffee, milk, and sugar when we had sleepovers. I love the flavor, the aroma, the varietals, the process of growing and making coffee, and even the world history in commerce throughout the ages intrigues me. My first or second retail job as a teenager was at a coffee roaster and cheese store in Pittsburgh, PA. Later on in my twenties I worked at another coffee importer and roaster in Los Angeles. I used to say to my children when they were in elementary school, "I love you more than coffee," as a phrase of endearment.

Flash forward to the summer of 2018. I participated in a 12 day silent meditation retreat. They only had instant coffee in the cafeteria. It was a silent retreat so I couldn't complain, to anyone, even myself! Gross. So I switched to a chai style decaf tea and black tea mixed together. I added milk and sometimes a little honey. After 12 days of this I didn't miss my cup of morning coffee. After the retreat until now I would have coffee from time to time with whipped cream before work with extra shots of espresso added in for deep flavor. It wasn't a deep passionate love like before the retreat. My attachment softened a bit.

Two weeks ago I taught and took 2 exercise classes for three days straight in a hot yoga studio before going to my serving shift at the restaurant where I work in the evenings. I was wiped out, and went for my cup of java. After two sips, I was turned off! My stomach felt weird, and a little ache began at the back of my neck. Could it be? I tested the waters further and sipped some coffee at work. The same reaction from my body occurred. I rejected coffee physiologically! Okay, so I guess I am done with coffee for now. Our lifelong affair has come to an end...or a break...I don't know. As life on earth for me lengthens and evolves, my cells change every seven days, my thoughts and ideas are continually being challenged, changed, upgraded, or dissolved. So, why not break up with coffee if it doesn't make me feel good anymore?

What have you given up(food or beverage) in a natural and easy manner over the years, and why? Please share!

Blessings,
KJ Landis
Nutrition Educator and Author

Vegan Protein Options

7/1/2019

Some folks are afraid to try vegetarian or vegan lifestyles because they feel they won't consume enough protein. Sadly, Americans consume more than twice the necessary protein on a daily basis, making the body work really hard at digestion. Why not give the digestion system a rest now and then? So here are some high protein foods for the vegan that I enjoy when not eating flesh.

I love pressed firm tofu. It captures the flavor of any spice or herb mixed in and carries a whopping 24 grams of protein per cup.

Brussels sprouts are high in protein as well. I like mine cut in half and seared until charred on one side in a frying pan. They carry 6 grams per cup if sliced or shaved and cooked. That way more veggies fit into the cup!

Lentil sprouts have about 7 grams per cup, and add a nutty flavor without the bitterness of mung bean sprouts. Plus, lentil sprouts have loads of fiber and are fun to sprout at home. They are alive and have all the delicious and nutritious elements of live enzymes found in live foods.

My favorite cheesy alternative to cheese comes from nutritional yeast flakes. These aren't the same as brewer's yeast flakes for making beer. Nutritional yeast flakes taste like Parmesan cheese and go with almost every savory food! I sprinkle on top of popcorn, baked potatoes, and broccoli. One tablespoon has 3 grams of protein, but I am liberal with my sprinkling so I get a good amount of protein from this delicious plant-based protein!

I hope this helps you on your health and wellness journey.
Sincerely,
KJ Landis

Turn Around and Flourish

6/24/2019

Nothing feels as good as the blessings of happiness and health. What better way to share the tips and tools for self healing as women and men shift into happiness than with my latest book, HAPPY, HEALTHY YOU? Mango Publishing published my fourth book about how to reduce stress and anxiety, what foods support hormones and aging, and actual tools for connecting with others in a real and honest way.

This is a total wellness toolkit with real stories of folks who have suffered extreme trauma and those dealing with every day drama and how they not just coped, but thrived. This is available in eBook format on every type of device. It’s perfect for gift giving or for oneself, with instant, helpful impact on a loved one’s life.

I hope you will include my latest tome in your personal library. It is available wherever books are sold and in every format, including audio versions.

I was pushed by my husband to write this book after my own healing from childhood trauma and also a large weight loss twice in my life, once in childhood and once in my late 40s. Our choices are linked directly to our current and past experiences. As I grew and changed, my learning and research into ancient ways and modern ways blended well for overall health and happiness. My husband said I had an obligation to share the truth of what I had learned. Maybe it would help others. So, here is my turnaround and gift to you to keep growing and blooming despite your less than stellar experiences.

I currently teach nutrition and stress relief workshops in the San Francisco area. I teach Pilates and Pop Pilates in the mornings and I wait tables at night. I also help others in their life and wellness goals with my coaching one on one. I write a blog and put out a short video once a week, and send out newsletters weekly.
To your health!
KJ Landis

Author and Creator of the Superior Self seriesLink to my new book: Order now.http://buff.ly/2rW9Q9p

Best Tips for the Home Weight Loss Program

6/17/2019

What if you do not have the time or money for a gym membership or personal trainer when trying to lose weight? What if a nutritionist is out of the question as well? What home tips can we give for supporting you during a health and wellness journey? I think I can help you with your journey towards your superior self, especially about losing weight at home.

What's the best home gym equipment for losing weight?

I think a good pair of supportive athletic shoes are the best equipment. The shoes that make you happy and comfortable will provide motivation. They will help one get out of the house and walk up hill for cardio efforts and resistance training built in.

I also think a non slip yoga mat is a great piece of equipment for the home. One can do body weight exercises, Pilates, yoga, HIIT or Tabata exercises, and not injure oneself while the sweat is making one burn extra calories and give energy as well.

The third thing that’s helpful for the home weight loss journey is a small journal to keep a food log of intake. Handwriting what one eats is more powerful than electronic logging. I think the mind-body connection of writing down things helps with the personal evaluation and progress.

What are some easy and fast weight loss recipes?

Soups are key to weight loss strategies, either homemade or canned, as long as they have a lot of water contents and low sodium content. Add lots of spices and herbs for flavor.

Raw veggies are another fantastic weight loss tool to utilize. Salads and veggie platters with a low-fat dip will fill up the stomach and provide lots of needed fiber for elimination.

I hope I have helped you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

What is the Deal with CBD Oil?

6/10/2019

This week's blog is by a guest blogger named Amelia Noble. She really enjoys diving into the research of CBD for health.

CBD oil has gotten a fair amount of attention in alternative and mainstream health. It's been touted for offering the therapeutic capabilities of marijuana without the high. Short for cannabidiol, CBD is derived from hemp and could offer a host of health benefits. CBD interacts with your body's endocannabinoid system, which regulates your mood, motor control, sleep, digestion, pain, and inflammation. CBD makes it easier for your endocannabinoid system to communicate with the other systems. CBD can offer therapeutic properties, with many CBD users reporting they experience positive health effects. Some of the conditions CBD oil can offer relief for include chronic pain, arthritis, anxiety, migraines, inflammation, PTSD, depression, nausea, low appetite, and epilepsy. In fact, CBD has been FDA approved to treat epilepsy in the form of Epidiolex, which treats two severe forms of epilepsy.

Most CBD comes from hemp. Typically, CBD comes from hemp, which contains a very small amount of THC and a higher concentration of CBD. It doesn't get you high, because CBD isn't the same as THC. THC offers psychoactive effects, and while some CBD oils have trace amounts of THC, CBD doesn't have the same effect. That means CBD can offer some of the health benefits of marijuana, but it won't make you feel stoned. However, you may experience a feeling of relaxation when using CBD. That makes it a good choice for people who are seeking the therapeutic effects of cannabinoids, but don’t want to experience the high of THC. Cannabis is illegal at a federal level, but CBD contains only trace amounts of THC, which should make it legal in most states. Generally, CBD oil is legal in states with legal medical or recreational marijuana. Of course, it's a good idea to make sure.

CBD is considered safe overall. Side effects from CBD are rare, and the drug shows little risk of dependency. It's well tolerated by most people, though some may experience tiredness, nausea, diarrhea, dry mouth, appetite or weight changes, or low blood pressure. Though CBD is typically considered safe, it's important to work with a trusted vendor. Be aware of drug interactions if you're taking other medications, because CBD can interact with them. Make sure to check with your doctor if you're taking other medications. It's also a good idea to avoid CBD if you're pregnant or breastfeeding, and avoid giving CBD to children unless recommended by a pediatrician. You can take CBD oil directly on your tongue, or added to food or drink. Vape oil can be heated and inhaled. You can rub it into your skin with lotions or creams. Or, CBD capsules and edibles are available. Generally, inhalation or topical application will offer effects quickly, while oral or sublingual ingestion can take a big longer. Start out with a light dose, then increase as needed.

Written by Amelia Noble. Amelia is a researcher with the CBD Awareness Project. When she's not studying CBD, you can find her playing board games.

De-Stress at Work

6/3/2019

This blog will share my philosophy about de-stressing while at work. It is pretty important that we keep our internal chaos at a minimum when trying to be productive at work. Whether digging ditches, waitressing, seeking the cure for cancer, or in an office setting, we all accumulate stress. Sometimes it is the work itself that causes stress. Sometimes it is why is going on in our personal lives that find their way into our work day. We cannot compartmentlize every part of ourselves. We are a sum total of all of the facets we own. That’s why we sparkle so much.

In the workplace, folks are busy; other folks my be watching you, and it may be odd or inconvenient to take a walk, meditate, or take a time out. However, nobody who is observing ever feels it is odd or inappropriate to go to the restroom.

So, I suggest excusing oneself and go into a stall. Close one’s eyes and count forwards and backwards silently from one to ten, very slowly. See the numbers float by like taffy or caramel. Take a few rounds of this to slow everything down and rejuvenate. It is like a vacation from the rest of the day, even for a minute or two!

Another option for de-stressing is to have a cotton ball in a drawer or in a purse with lavender essential oil on the surface. I put mine in a small ziplock bag and pull it out to remind me that the moment will pass and that everything will get better. I visualize the field of flowers the essential oil came from. Use an essential oil that calms you down or provides a warm and happy memory.

I hope this helps you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator
Visit me at www.superiorselfwithkjlandis.com

Just Stretch Already!

5/27/2019

Stretching. It is the first thing we do when we awaken. It is what we do when we take breaks on long road trips. Our doctors and our physical education teachers always reminded us to stretch before and after games or sports activities. Now stretching is the whole sport itself! It is called yoga, Pilates, Barre, or Mommy and Me.

We need to stretch because the human body (and everything else) is constantly being pulled towards the earth’s center with gravitation. So the bones and muscles are being compressed slightly all of the time. That’s why it feels so good as kids to jump up and down. We free up the compression and loosen up the spaces between the joints. We just know it’s fun!

As adults the weight and pull is heavier so we may suffer from stiffness or lower back aches from time to time. The more we sit, the more compression in the spine. Yoga and walking with long strides help to stretch out the body. After an intense workout with weights or cardio we should stretch out. We should practice breathing, long and slow, even breaths through the nose, to get the body ready for stretching. It doesn’t have to take a long time.

After my hikes with my clients or friends we hang our torsos over our legs, folded in half. We just hang and sway a little bit from side to side. This relieves the pressure on the lower back and loosens up the hip joints. The neck feels especially good when hanging out like this. Our heads are heavy!

A yoga class of any kind is a great purposeful stretch for a longer period of time. Usually yoga loosens up and relieves the body parts from the gravitational pull from the earth.

If one has access to an inversion table, it also reverses gravity for a little while. I suggest 5-10 minutes daily.

I hope this helps you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

Visit me at www.superiorselfwithkjlandis.com

What Not to Do at the Gym

5/20/2019

Recently I was asked about things that gross me out at the gym. What etiquette is necessary? So I thought about things never to do while at the gym.

I am a certified personal trainer, Wellness Coach, and Pilates instructor. I take Bikram Hot Yoga almost daily, and sometimes twice a day. That's a lot of time observing others' habits (and my own).

-body odor: if one doesn’t wear antiperspirant because of the aluminum and other chemicals, please use natural alternatives like tea tree oil wipes and salt sticks. They help with the odor in a natural manner. The same thing goes with foot odor. Wash down your feet or put perfume on them before taking off your shoes and socks for a mat class. Funky feet next to my head after a long day at work just drives me crazy.

-putting a yoga mat directly in front of others: when I teach Pilates, I am annoyed by people who place their mats directly in front of others because the person who got there first cannot see their own form and technique in the mirror.

-sweat puddles: if you create sweat and it stays on the equipment or any surface, be a buddy and wipe your sweat up thoroughly.

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

-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator
Visit me at www.superiorselfwithkjlandis.com

Self Awareness Measures for Success

5/13/2019

Today I am going to discuss self awareness measures for success.

Sometimes we value our title or income in relation to those who are in the media as measures for success.

As a wellness workshop facilitator and author, I find success can be found and measured in other manners.

When a client, student, or participant comes back and shares their life improvement, a better understanding of the subject matter, or how your work has impacted them in a positive way, that is truly a measure of success. Those things cannot be validated just by a title or money.

To me, all success is about relationships, really. Whether in a quiet science lab, a computer data entry room, or in real estate, the end result of all jobs is how we connect to other human beings and make lives better. Our work efforts affect lives. That’s the true measurement of success. Can we enhance our lives and others through our work?

Thanks for allowing me to share my philosophy on this matter. How do you measure success with your self awareness? I want to hear from you.
Blessings,
KJ Landis

Recommendations for Healthy Aging

5/6/2019

I have been studying nutrition for our aging population, and the ways in which we can help our whole lives through different approaches to health.

In the UCSF video lecture, The Science of Healthy Aging, Dr. Ellen Hughes shared 10 recommendations for healthy aging and tips and tools within each to make them practical for us. Check these out and let me know how you are implementing these tips into your lives!

I implement many of these already, so when I was watching the video, I was very pleased for myself! Let’s go over the recommendations and the approaches to making them happen.

1. Maintain a healthy weight. We can do this by swapping out junky foods for healthier alternatives. Don’t do it all at once because that adds stress. Consult a professional when changing one’s diet and lifestyle for the better. I lost 50 pounds 7 years ago and have been living a gluten free, mostly plant based lifestyle since then.

2. Exercise daily. It doesn’t have to be an intense class of cross fit or kick boxing. It can be a short hike or race walking uphill to get the heart rate up. The effort level should be where one is able to talk but not sing. Thirty minutes a day is recommended as the minimum. I practice hot yoga for 90 minutes a day, waitress for 6 hours in the evening, and hike once a week. I also teach Pilates classes.

3. Exercise your mind. Learning new things or doing puzzles are great for engaging the mind to problem solve. I love doing research on new fitness trends and I enjoy reading and researching about the science of foods for optimal health.

4. Reduce inflammation. Inflammation can be good or bad. If our immune system is sending white blood cells to heal a cut or wound, we get inflamed, red, swollen, and the area becomes hot. That inflammation is good because it shows our immune system is working. Unhealthy systemic inflammation throughout the whole body is caused by eating a poor diet, engaging in stressful activities, or unsafe ones. Systemic inflammation can cause our pain threshold to reduce, as well as be a factor in chronic diseases. I eat an anti-inflammatory diet most of the time.

5. Get adequate sleep. Most of us thrive on 8 - 8.5 hours a night. We cannot set our internal sleep meter. We each are well rested at our own number of hours. It is individual, and can range from 4 - 11 hours. To enhance a restful sleep, keep the room dark and free of electronics. Try to sleep at the same time every night. I personally get about 9 - 10 hours a night for my optimum rest.

6. Manage stress. Practice a quiet time every day, even for a few minutes. Meditation, a walk in the woods, or sitting without doing anything will help. We can control how we respond to stress. I practice yoga daily and meditate for a few minutes afterwards. I meditate in a group once a week for an hour. The “me” time is invaluable.

7. Cultivate positive emotions. We all know what it is like to be around a “Negative Nancy.” It doesn’t feel good to be in the room with them. We are able to create joy and happiness within ourselves with practices like doing things that make us happy, using positive psychology, and being around others who seem happy all of the time. It is contagious. I write to be happy, whether a blog, short story, or even a letter. It brings me joy. I also practice positive affirmations (a tool used in positive psychology). I write three things down that I want in my life. I write the same three things every day and repeat them aloud multiple times daily. I write them as if they are already happening. They are my “I am” statements. When I actualize the goal, I change one sentence to replace the one I met. It really is satisfying to see my life shift into positivity.

8. Stay connected. Whether a romantic, familial, or platonic relationship, relationships help us to feel happier all around. Lucky for me, I have a work family, a home family, and a huge extended family. We are in constant contact with each other and we enjoy our family celebrations all over the USA.

9. Engage in meaningful activities. Giving to others, teaching the youth how to do something one is masterful at is a way to help others. Giving and volunteering is a way to make us happy as well. I regularly teach wellness workshops at libraries and senior centers. It really does fulfill me.

10. Connect to something beyond you. Whether nature endeavors or spiritual endeavors are in one’s daily practice, it is a connectedness to a greater than “me” that keeps us healthy. I am working on this recommendation to relieve the fear of aging and death, because they are inevitable.

Conclusion:
In the video this quote was used: “Die young, as late as possible.” What this means to me is that we shouldn’t be depressed and cynical as we age. Society puts a great value on the youth and their abilities, beauty, and pop culture celebrates youth. So does consumerism. We have the opportunity to be as jolly and optimistic as we can until our last breaths. We can reduce aches and pains by utilizing the recommendations made by Dr. Ellen Hughes. In one of the other Canvas videos, Turning Back the Clock, the narrator said that the leading causes of death and disability in the USA are lifestyle and diet. 70% of our outcomes are under our own control. So we have a choice to make every moment of our lives. I choose to die young, as late as possible.

Blessings,
KJ Landis

Childhood Eating Practices

4/29/2019

The Trust Model in Guiding Children in How to Eat Healthfully

We, as caregivers and guides for our children’s eating lifestyles need to have a division of trust and responsibilities from infancy onwards. This allows for the children to know what to expect from their caregivers and allows for the grownups to manage the feeding without feeling like they are a failure. The trust model divides the responsibilities in this manner:
PARENTS/CAREGIVERS

Parents are responsible for what to feed the child, with options.
Parents are responsible for when to feed the child, with some flexibility for special occasions.
Parents are responsible for where to eat the meal; ideally all family members are together at the meal.

CHILDREN

Children are responsible for how much to eat at each meal.
Children are responsible for whether to eat the food provided (or not). Remember that if kids, even toddlers, are hungry enough, the healthy food options provided will get eaten.

Putting these responsibilities into practice may be more challenging than just listing them. A feeding strategy that seems universally helpful is having the family eat together for at least one meal daily. The statistics show that when families eat together, the modeling after the adults eating healthy will affect the kids more than talking about it. Higher school achievements are seen in standardized tests, all the way up through high school and college when a foundation of family meals has been practiced. This is a stronger influence than the parents’ level of education, the family income, or even food insecurity.

So, parents who are reading this should pay attention to what they put onto their plates and into their bodies. Kids follow what the adults in their family model!

Blessings,
KJ Landis