Think About It Tuesday

You’ve been working hard at being more intentional about what you eat. You’re being more mindful of what you put in your body. Generally, that translates into watching your intake of carbs, fats, healthy foods vs. junk food, and counting calories to ensure you’re burning more calories than you take in on a daily basis.

But now, let’s start looking at those nutrition labels to find out what’s in that food you’re so carefully monitoring. From one of my favorite blog postings, “Eat This, Not That!” comes today’s topic: 8 Ingredients You Never Want to See on your Nutrition Label. Those ingredients are: BHA (a preservative), parabens (synthetic preservatives), partially hydrogenated oil (read trans-fat), sodium nitrate, caramel coloring (would you believe sugar treated with ammonia?!?!), castoreum (a natural ??? ingredient made from beavers’ anal scent glands – seriously, I can’t make this stuff up), food dyes and hydrolyzed vegetable protein. Some ingredients can be found in everyday food items like cereals, boxed pasta, frozen foods, some ice cream. After reading this I don’t think I want to eat anything remotely processed!

Exercise your “are you kidding me?” muscle as you read the full article at:

http://eatthis.menshealth.com/slide/bha?slideshow=187042#sharetagsfocus

Blessings,

Coach Linda Bush

Moody Monday

Ever find yourself in a bad mood? Stressed and ready to explode? Feeling trapped and ready to slap the next person who dares to make eye contact with you? I know, you personally never felt like this, and neither did I (cough… cough…), but in case you know someone who’s had this happen, just pass this along…

While it’s hard enough to deal with moods at home, when you’re in the public eye, especially in someplace like an office job, a bad mood can not only be inconvenient, it can also damage your rep at work or with others.

Unfortunately, I still find that moodiness for women can be more problematic than men, as we find ourselves being accused of PMS, having our periods or worse. Somehow we seem to have to be happy all the time?!?!?! What is up with that?!?! But I digress…

So how do we help ourselves when the mood monster is about to eat us alive? Here are some ideas to get you a bit calmer so that you can effectively deal with the situation in a calm/cool/collected manner:

1. Accept your bad mood. Instead of trying to stuff it down or gloss it over or pretend you just don’t have it, sit through it and allow yourself to feel it. I’m not saying go crazy wicher bad self but acknowledge your feelings (they are what they are) and be real with yourself.
2. Try to nail down why you’re moody. Look past your feelings and think about what circumstances or words from others got you to this place. Maybe you just woke up on the wrong side of the bed, maybe you’re physically not at your best (tired, fighting a cold, etc.) and it’s dragging you down. Could it be the anniversary of a time when you had something happen that made you angry or sad? Hear an old song on the radio that took you back to a place you’d rather not have visited?
3. Talk it over with a trusted friend – NOT at your desk, but privately. Take your cell phone out to your car at lunch or on break. Sometimes you need to talk it out. And while you’re at it, if you’re in the car, a primal scream or two can sure let out a LOT of anger!
4. Take a walk away from the surroundings, even if it’s just to the ladies’ room. If possible, I always recommend going outside into the fresh air. Something about that never fails to calm me down and take me to a better mental place.
5. Take some deep breaths. Breathe in through your nose for a slow count of five, hold for a slow count of five, and then blow out the air for a slow count of five through your mouth as if you were blowing out birthday candles. This kind of goes along with the old adage of counting till 10. It’s amazing what a few moments can do to clear your head and help you sort things out without blurting out words that can never be taken back.
6. Pray/meditate. When my moods are bigger than I know how to handle, I pray about it. I take it to Him who is much bigger than me or my mood! He always listens. If you prefer, meditate on a time when you were in a great mood, in a great place with happy memories. Remember how good you felt, what you saw, what you heard, the sounds and smells.
7. It may sound hokey, but take a moment to count your blessings. It doesn’t mean your mood isn’t valid or doesn’t devalue your circumstances. As my friend Karla says, “It is what it is!” But maybe it will help put things in perspective for you and let you get out of yourself and your circle of MOOP for a moment. I love my friend Marjory’s word “mooposity” – don’t park yourself on your Mount Everest of Mooposity. You’re there, you’ve visited, move on.
8. Finally, remember this too shall pass. I often find a good night’s rest is one of the best things to dissuade the mood monster.

One note – if you find that your bad mood continues on for days and days, please consider medical assistance. Perhaps you are battling depression and need a professional counselor or therapist to help you out of the rut. Been there myself, and I got some help – ain’t no shame, sweetie, we all need a helping hand now and then.

Ahhhh… I feel better just having written this blog entry. I hope your reading it will help you next time the mood monster comes to visit. Exercise your “step this way” and scoot him out the door!

Blessings,

Coach Linda Bush


Sources:
http://www.wikihow.com/Get-out-of-a-Bad-Mood-Fast
http://www.wikihow.com/Turn-Around-a-Bad-Day-at-Work
http://www.forbes.com/2009/07/16/bad-mood-workplace-forbes-woman-leadership-solutions.html
http://www.psychologytoday.com/blog/prescriptions-life/201003/eight-secrets-outwitting-bad-mood

Painting: Femme aux Bras Croises by Picasso

Wild Woman Wednesday

Wild women work out! Why? Because they value their health and they want to live strong, healthy and productive lives!!

So maybe you are having trouble working out four times a week or an hour at a clip. Sometimes we get all "gun ho", vowing to spend five days at the gym for two hours. Okay, that lasts about a week --tops-- then you stop and feel lousy about yourself. How about some realistic, reasonable beginnings that will build success upon success?

Start off with 30 minutes 3x/week. We can do just about anything for 30 minutes. 5 minute warm up, 10 minutes upper body, 10 minutes lower body, and 5 minute cool down/ stretches. Get that nailed down regularly in your calendar schedule. Then add another day, or a longer workout instead.

See, the point is, you have to commit to it --really consistently commit to the long haul. But start slow and realistically for your life and time ability. Give yourself permission to go the strong, slow and steady path that will lead to small success after small success.

You can do it. It will take time, tenacity and faith. It will be a marathon, not a sprint. Do what it takes one day at a time, consistently. We're talkin' crockpot fortitude here, not microwave well-I'll-try-this-week-maybe fleeting thoughts.

Questions or comments? Email me at linda@coachlindabush.com. I'm cheering you on today, wild woman. I'm not giving up on you - so don't you dare give up on yourself. You are sooooo worth it!!!! Take that first step today.

Blessings,
Coach Linda Bush

Tasty Tuesday

When the weather gets cooler and a bit rainy, and the grey clouds meander in the sky, I begin to crave the cozy warmth and taste of homemade soup. I love everything about the entire process, from selecting the right veggies from the market, grabbing some herbs from my garden, and spending a homey afternoon or evening in the kitchen just chopping, stirring and simmering delicious ingredients. My mouth is beginning to water just writing this!!! And ahhhh… the very best part, the EATING of the soup along with some fresh home-baked bread. There’s something about an afternoon making soup and serving it to those you love that just melts away your stress.

Now I’m not above having a yummy soup outside my kitchen, and I must admit Panera makes a killer bread broccoli cheese soup. Yes, it’s not for the faint of calorie-counters. But you know I believe in eating well in moderation, so if you know you’re going to be indulging in a not-for-daily-consumption item, just figure it into your caloric intake for the day, and enjoy it guilt free! But I digress…

Thanks to www.budgetsavvydiva.com, I found a copycat recipe for Panera’s Bread Broccoli Cheese Soup! Be sure to visit her website for lots of dee-lish recipes. (for step-by-step pictures check out her post at:

http://www.budgetsavvydiva.com/2012/05/copy-cat-panera-bread-broccoli-cheese-soup-recipe/

Ingredients
◦1/2 medium onion, chopped
◦1/4 cup melted butter
◦1/4 cup flour
◦2 cups half-and-half ( or skim milk)
◦2 cups chicken stock
◦1/2 pound fresh broccoli ( florets only)
◦1 cup carrots, julienne
◦1/4 teaspoon of salt
◦1/4 teaspoon nutmeg
◦1/2 teaspoon pepper
◦8 ounces grated cheddar cheese

Instructions
1. Saute onions in a little butter in a small pan – set aside.
2. In a large stockpot ( I accidentally used a medium-size pan) – melt butter. Add flour and mix for 3 minutes.
3. Slowly add half- half – mixing the entire time.
4. Slowly add chicken stock- mixing the entire time.
5. Let simmer on low for 20 minutes.
6. Add broccoli, carrots; onions and cook on low for 25 minutes.
7. Season with salt, pepper; nutmeg.
8. Place soup in a blender or use an immersion blender and puree.
9. Heat soup over low heat and add cheese and mix till melted.
10. Serve ( hopefully in a bread bowl) and Enjoy

For a quick make bread (although it will take a couple of hours to rise), surf over to

http://heart-hands-home.blogspot.com/2011/06/five-minute-bread-refrigerator-mix.html

for a great five minute (refrigerator mix) dough recipe that you can make into bread bowls!

So get ready to snuggle up on the couch , turn on the game, and root for your favorite team with family and friends this weekend while chowing down on a bowlful of pure L-O-V-E!!!

Blessings,
Coach Linda Bush

Manic Monday

Welcome back to another week!

Today there was a very interesting article on Yahoo! Health asking if your job was killing you. While the stats were more geared towards guys, the new study in The Lancet found (no big surprise here) that working crazy hours and job strain set you up for heart disease. They had some interesting and thought-provoking suggestions on how to ease up your strain and I recommend you read the article fully at the link below under SOURCE.

Did you know that:

>> When you turn on your computer your breathing goes up 30%?

>> Drinking while stressed out prolongs your anxiety?

>> Rubbing your earlobes moves the tentorium membrane in your head, helping to relieve stress?

It only takes a few stress-relieving minutes to read, and you may find one or more of the suggestions helpful! Hmmm… now I wonder, would it be possible to get a study funded where you could determine how long you should drink until your anxiety is gone? (only kidding)

Blessings,
Coach Linda Bush


SOURCE:
http://health.yahoo.net/experts/menshealth/your-job-killing-you

Flash Friday

I am not amused. As I write, I am having a hot flash. Now… let me explain. I had a hysterectomy when I was 29, which immediately threw me into clinical menopause. Oh yes, I remember recuperating on the couch dripping in sweat, while my feet felt as if they were in two blocks of ice. That was fun.

Then, in my late 40s, my body decided that, even though the equipment was gone, we’d still go through the joy of menopause all over again, just in case I hadn’t had enough fun at 29. Once again, I endured the stifling “personal summers” that felt as if you were sitting in a car that had been parked all day long one broiling August day with the windows rolled up and the heat blasting. I can feel heads nodding.

But oh… that wasn’t enough. No, a few years ago my body felt that perhaps the third time would be the charm, and for about a week I was a red hot mama yet again. Seriously? Are you kidding me?

So here I am, in the middle of a beautifully cool and picture-perfect sunny autumnal day, breezes flowing over the colorful mums, thoughts of wheat shafts and pumpkins dancing in my brain. When what to my wondering bod should appear, than a hot flash that should never, never be here! WHAT? REALLY? This is not right, this is not fair. I protest – vehemently! Can someone out there kindly tell my body it’s over? The baby factory shut down decades ago and there’s noooo need to rev the engine or stoke the fires anymore?? What the heck is going on here?!?!?!???!?#@#@?@?!! This is just soooo wrong on soooo many levels!!!!

In honor of my rebellious body and my flushed red face (from the heat), please allow me to provide you with a few links to help when you’re going through your own hormonal heat bursts from hell…

http://www.menopause.org/for-women(good site, but I’m sorry, the picture of the three women looking happy and cool and joyous just make me want to slap them silly)

http://www.womenshealth.gov/menopause/ (again with the happy women, are you kidding me???)

http://www.mayoclinic.com/health/menopause/DS00119 ( thank God, no pictures)

http://health.nytimes.com/health/guides/disease/menopause/overview.html

Happy hormones and fun flashing this weekend, y’all! I’m going to go sit in my refrigerator and find a cool drink with an umbrella in it, and so help me, if anyone makes one comment about my red face, I will do damage to them with the point of my little umbrella. (Did I mention flashing makes you really, really cranky?????)

Blessings,
Coach Linda

Think About It Thursday

Yesterday I mentioned that I have always been a procrastinator. It’s something I fight daily and I know many of you wage the same war. It’s not in one area, I’m an equal opportunity diversity-rich procrastinator.

Today I read a very interesting blog written by Ariane Benefit on her blog www.arinebenefit.com on procrastination and I wanted to pass it along to you here today. Here’s the link:

http://arianebenefit.com/blog/2012/08/11/chronic-procrastination-and-resistance-why-we-procrastinate/

One of her points made me smile – she says routine procrastinators always have a valid reason. Ain’t it the truth?!?!?! Honey, I can drag my feel and put things off with justifications a mile long until the cows come home! Since the first child told their teacher they didn’t have their homework because the dawg ate it, we have procrastinated until it has risen to an art form!

So, exercise your “do it now” muscles and take a moment to read this article. Don’t put it off!

Blessings,

Coach Linda

Wild Woman Wedne$day

Wise women are financially fit! Now I’ll be the first one to admit that I am NO financial wizard. For many years I lived beyond my means and carried a huge credit card debt. Even now as I write this my face is redder than my former balance sheet figures as I think back on how irresponsible I was with my money! As a single mom I pinched pennies, cut coupons and created beautiful budget spreadsheets. They were a work of art, and I put them up on the frig right next to my daughter’s drawings, next to the weekly menu. The problem, however, was that I didn’t follow through on them… I’d walk into a superstore or department store, or sometimes even the grocery store, and I’d justify buying this or that or the other thing. You know, “Oh, it’s only some makeup, or a CD, or one article of clothing… and I just HAVE to have that pair of shoes.” $30 dropped here, $20 here… comparatively small purchases. I mean, what’s wrong with a new lipstick? Nothing – if it’s in your budget. But ahhhh, the draw of that instant gratification when that purchase was made and you held a lovely new bag filled with goodies in your hot little hand… it’s intoxicating and addictive! C’mon now, you know exactly what I’m talking about here! The tyranny of the urgent (I HAVE to have that N-O-W) far overroad my carefully crafted budget!!!

On top of that, I had a Ph.D in procrastination, and when the bills came, I was too tired or just didn’t want to think about what I really didn’t have, so I would put them off to the side and use the standard procrastination mantra of Scarlett O’Hara (cough.. cough.. in my best southern drawl), “I’ll think about that tomorrow… tomorrow is another day!” It’s taken me years to fix all these problems and my credit score, and many anxiety-ridden nights and tears, not to mention a self-loathing for being financially irresponsible.

Personally and professionally as a life coach, I have come to understand and treasure (yes, pun intended) the importance of having a healthy financial life. I’ve written posts on our website here frequently on financial matters, and tried to share what I perceived to be good information and articles and other blog postings for your money matters… because money DOES matter!

I’ve had the good fortune (yes, again pun intended) recently to take some online webinars on retirement and investing. I’ve contributed to my 401k over the years, but really only have a thimble of understanding when it comes to investments (stocks, bonds, mutual funds, etc.) and how to plan out a sensible and realistic retirement plan for myself. Educating myself on these topics is crucial to my long-term life goals, and I’m trying to do something each week to get better at my knowledge base, and then putting my newfound information into action so I can build a secure future… one step, one dollar at a time. My very wise and financially savvy Mom (hi Mom – you are my HERO) has always said that, even if you can only put a few dollars away each paycheck, it’s more than you had before! Just like losing weight, its one pound at a time or in this case, one dollar at a time. (Unless of course you are English, and then it’s still one pound at a time… but I digress…)

So… how can we take that change jar that we’ve been dumping our spare change into for the last few months and use that little fortune we’ve amassed to our best monetary advantage? (By the way, you’d be amazed how a jar of change can wind up being $100 or more.) Here’s a link to some financial tutorials I’ve found on Investopedia:

http://www.investopedia.com/university/#axzz26FtORkYz

I also like these websites:

http://www.daveramsey.com/home/

http://www.crown.org/

http://money.cnn.com/pf/

http://www.suzeorman.com/



Many banks and sites also offer free financial calculators, such as:

http://cgi.money.cnn.com/tools/retirementplanner/retirementplanner.jsp

http://online.wsj.com/article/SB10001424052970204456604574204093011379788.html

http://lifehacker.com/396507/five-best-personal-finance-tools

http://www.goodfinancialcents.com/best-free-online-budgeting-tools/

The bottom line is, wild women, do your research, know where your money is going (including your cash), make and stick to a budget (including building a solid emergency fund), and learn all you can. There are free articles, podcasts, webinars and much more on the internet – just be smart and go to reliable, trusted sources! My friend Judy is another fabulous financial mind that I talk with about money issues – find yourself some friends and get together over coffee (homemade, not the $5 fancy-schmancy kind), and start a financial group that investigates, invests and gets involved together with

Managing money, building your wealth, being actively involved and taking ownership for your own financial future – it’s your responsibility, and it just makes $en$e!

Blessings,

Coach Linda Bush

Never Forget

Wild Woman Wednesday

Wild Women are wild, but we’re careful about safety. Today’s post is about fire safety. I know... not the most glam or sexy topic, but necessary and possibly life-saving!

I was on Amazon doing a little shopping today, and their “God Box Deals!” showed a Kidde Fire Extinguisher for $44.47 – 59% off! Hoo-whoooo!!! Safe and thrifty! When I went on I also found the Kidde FX10K Kitchen Fire Extinguisher, and the Kidde KL-2S Two-Story Fire Escape Ladder in a combination sale – all three for $77.83. Now, as we all know from being frugal financial fitness wild women, just because something is a deal doesn’t mean it’s in our budget or a need (versus a want). However, I opted to purchase this combo because I felt it was a need in our home. You can find all of these items at your “Recommended by Linda Bush” store.  Just click!

It’s one of those Stephen Covey Quadrant II issues: important but not urgent, where we find preparation, planning, prevention, relationship building and personal development. Of course, when you’re facing a fire and it suddenly moves to the Quadrant I issues of Urgent and Important (crisis mode) you won’t care so much about that budget as you will putting the fire out! As the old commercial slogan used to say, “Weigh it for yourself, honey!”

Additionally, did you know that September is National Preparedness Month? Make sure you and those you love are prepared should you find yourself dealing with a fire. Do you have an escape plan? Fire extinguishers? Smoke alarms with working batteries? Portable ladders for two+ story homes? You can find out all this and more by reading the fire safety information at the U.S. Fire Administration section of the FEMA website at: http://www.usfa.fema.gov/citizens/. As we come into the cooler months of autumn and winter, more candles will be lit, fireplaces will be used and holidays lights will be strung. Start now to create a fire-safe home!

Do you have students in college? Then be sure to read (and give those precious children to read) this article on Campus Fire Safety at http://www.usfa.fema.gov/citizens/college/index.shtm. Granted, you’ll probably hear the standard issue “Oh, Moommmmm” with the face and the rolling of the eyes… but they need to be prepared in case of a dorm room/campus fire.

So exercise your safety muscles, read up on fire safety and prepare your home with the above-mentioned products. Remember, wild woman are VERY HOT, but in all the safe ways!

Blessings,

Coach Linda Bush

Think About It Tuesday

I have long been an activist AGAINST sucralose, the artificial sweetener known on the marketplace as Splenda. This is not to be confused with sucrose, the proper name for sugar. Years ago I began using it, thinking it was the be-all, end-all answer to having my sweet tooth satisfied without the consequences of gaining weight. What I discovered was that sucralose caused a chemical depression for me which was only alleviated by eliminating it from my system and diet. I also found that sucralose is in TONS of products, even some instant so-called healthy oatmeals! After personal research I found that Splenda/sucralose is made by combining sugar with CHLORINE!

Today I came across a wonderful article written by Sugar-Free Mom at her website www.sugarfreemom.com entitled “3 Splenda Myths Busted”, which also incorporates a variety of links to her research on Splenda/sucralose. May I HIGHLY RECOMMEND AND ENCOURAGE YOU TO READ THIS!!! This artificial sweetener has many, many negative side effects. There are many alternative options for sweeteners out there, which Sugar-Free Mom recommends. For me, the best rule of thumb is to eat as naturally and fresh as you can get your hands on, choosing the least processed foods whenever possible!

Here is the link to the article (and a great website as well):

http://www.sugarfreemom.com/recipes/3-splenda-myths-busted/

Exercise your “choose wisely” muscle today, and think about eliminating Splenda/sucralose from your system today.

Blessings,

Coach Linda

Motivational Monday

I recently was introduced to a new phrase that I’d never heard of before: No Plus or Minus Carryover”. The concept is great. It was adapted well in the blog postings of Margaret Lukens and Teri Johnson.

Margaret Lukens writes that if we do more than we expected on a given day, that’s great but don’t just rest on that. However, if you haven’t completed a task, don’t let it weigh you down and chain you to the burden of the perpetually undone to-do list. Just start again fresh on the next day. She brings this to us from a business perspective. This morning I was speaking with a colleague who said how he brings work home, then feels guilty that he’s doing it at the cost of spending time with his family. The briefcase looms large in the chair in the corner like a guilt monster haunting you the whole time you’re home. Been there, done that – HATED IT!

Teri Johnson takes a different perspective in speaking of letting go of the past, not carrying over all that baggage, but releasing it and starting brand new each morning, each day of your life. She asks: “What is one step you can take today to let go of something you’ve been hanging onto in the past… and live in the now?” Great question!

As you start this new week and new month and season, why not begin to let go of your baggage and start a fresh and unsullied to-do list? Toss the old one away – you may even find that many of your tasks weren’t really as necessary as you thought they might have been when you wrote them down. Start clean, simply and refreshingly new, like a cool autumn breeze.

“Nothing is so fatiguing as the eternal hanging on of an uncompleted task. ~ William James

Blessings,
Coach Linda Bush


Sources:
http://newleafandcompany.com/archives/1992
http://keepingitpersonal.com/2012/09/are-you-hanging-on-to-the-past/