Learn the Six Basics for Health

"The metabolic pathways of pain and malaise evolved because theyserved the fitness of our genes in the ancestral environment. They will bereplaced by a different sort of neural architecture -- a motivationalsystem based on heritable gradients of bliss. States of sublime well-beingare destined to become the genetically pre-programmed norm of mentalhealth."

-David Pearce

Spring cleaning? Making a fresh start? Want to make life changes that last?

How and what we think has a direct effect on how our bodies react.

Learn the connection between mind, body, spirit, and environment; Join me for an overview of the 6 basics for health.

Schedule a private session or join a group class.

D. Lucas

Wellness Specialist

Grilled Chicken Pizza...That's Healthy!

Often times, we associate healthier eating with deprivation. We have been programmed to believe that for us to lose weight, or improve our diets, we must give up our favorite foods.

Not so.

Many of us love a good pizza. So I thought, with March Madness underway, a recipe for a healthier version was needed.

Grilled Chicken Pizza

Heat oven to 425

Mix together in a mixing bowl:

1/2 C. of crushed tomato

1 tsp. Italian seasoning

1 tsp. Garlic powder

Spread mixture on an 8" whole grain tortilla

Top with 1/2 C. shredded mozzarella, 4oz grilled diced chicken, 3oz frozen spinach prepared per box instructions.

Bake until cheese is melted.

Enjoy!

"Life is a series of steps. Things are done gradually. Once in a while there is a giant step, but most of the time we are taking small, seemingly insignificant steps on the stairway of life."

- Ralph Ransom

As the weekend approaches, I'd like to just remind you that in life there are very few giant steps. It is the combination of little steps that create the ultimate difference.

In fitness, those giant steps are even rarer. To see the change we all hope will happen overnight, is simply not possible. We must work constantly to achieve the lifestyle change that will lead to our better health and well being.

It is a struggle, on a late night, to avoid the drive-thru. It is difficult to find time for a workout, when we can barely find time to sleep. But finding time for ourselves, each and every day, is what will make the difference in the long run.

Just remember fitness, like life, is a day to day process.

Just take it one step at a time.

The power of our thoughts!

I think it is important to know that strength begins with your mind - your thoughts! You will not be successful without first thinking - and believing - "I CAN."

If that is not your initial mentality, you will allow something to get in the way and change your thinking. Instead of having confidence in your abilities, you will begin saying to yourself, "I want to, BUT..."

You can't allow that thought process to define you.

Wrap your mind around your goal - your vision.

See it.

Feel it.

Now, be it.

Your thoughts are your most powerful tool...use it!

I would also like to thank all of my friends who have stood beside me through the last year. It was by far, the most difficult year of my life. Your friendships have given me strength, and taught me lessons I will never forget.

Thank you.

Tips For Healthy Eating

Often times, we spend hours in the gym and remain unsatisfied with our weight loss progress. You may be feeling stronger. Your endurance is increasing. However, you are not shedding the body fat you need to.

The following nutritional tips will help you feel better and increase your energy, while helping you lose the extra pounds that are most difficult to lose.

1. Make it Realistic - Make one change at a time. Eat breakfast this week. Next week cut out diet soda.

2. Allow a little fun - Allowing yourself to have "little treats" along the way will reduce the risk of binging.

3. Stock the shelves with good stuff - If the junk food is out of sight, you will find yourself reaching for an apple when you are hungry.

4. Think of food as a fuel - Before you put it in your mouth, ask yourself what that food offers you.

5. Plan ahead - Try to plan what you will eat for the day, and even the week. This will help you avoid last minute decisions like pizza and fast food.

6. Have a back up plan - Keep healthy snacks like dried fruits, nuts or nutrition bars in your car and office. This will help keep you out of the drive through line at McDonald's.

7. Don't starve yourself - Instead, eat 6 small meals a day. Your metabolism will slow if it thinks you are starving.

8. Don't give up - Don't fall just because you trip. We all have bad days. Just don't give up!

9. Drink healthy - Don't drink sugary drinks with empty calories. Instead, drink water or green tea.

10. Cook proteins in batches - Instead of cooking 1 chicken breast for dinner, cook 4 at once so you can eat the others for lunch, snacks, on salads, etc...