Newsletter, March 16, 2015

Hello Friends,

Let’s talk about replacing “What IF” with “Why Not”? …And the question I ask you is “What can this Become?”

Raise your expectations and your Hope will begin to Soar!

Refocus on the future, not on whats behind . . .

This newsletter is all about your HQ – Hope Quotient

Recently I read the book, Hope Quotient, by Ray Johnston. To me, Hope Quotient is really a game changer and I believe it is the perfect time to share this with you. I hear from so many of you the question – What IF?

What if we focus on our Hope Quotient… and WE BEGIN TO SOAR???

I also wanted to share a powerful poem by Marianne Williamson, Our Deepest Fear – and I hope you live it NOW!

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
Your playing small does not serve the world.

There is nothing enlightened about shrinking
So that other people won’t feel insecure around you.
We were all meant to shine, as chilodren do.
It’s not just in some of us; it’s in everyone.

And as we let our own light shine,
We unconsciously give people permission to do the same
As we are liberated from our own fear,
Our presence automatically liberates others.

We ask ourselves… who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you.

We are all meant to shine, and as children we do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

Live with hope,
Michele Foster
askmicheletoday.com

The Hope Quotient by Ray Johnston

What’s at the heart of every thriving person, every thriving marriage, kid, and business? Hope!

Hope: It’s the one thing that can change everything!

When you have hope, eleven things are unleashed in your life:

  • You have more satisfying relationships.
  • You’re more productive.
  • You’re less affected by stress.
  • You’re more successful.
  • You’re more satisfied.
  • You’re more compassionate.
  • You’re more willing to help people in need.
  • You’re physically healthier.
  • You hold yourself to higher moral and ethical standards.
  • You’re more likely to assume leadership.
  • You’re more likely to see God as loving, caring, and forgiving.

This book will help you discover your HQ level and learn the seven key factors that, when built into your life, unleash hope. When you have genuine hope—not trite, pious platitudes but authentic hope that produces inner strength and confidence—anything is possible.

Get your copy of Hope Quotient at Amazon.

Career Coach; The Importance of Hope

Source: washingtonpost.com

“What is true of the individual will be tomorrow true of the whole nation if individuals will but refuse to lose heart and hope.” —Mahatma Gandhi

The University of Maryland’s Robert H. Smith School of Business recently hosted the Leadership Education and Development program for diverse and highly talented high school seniors from around the country. In my session on leadership, I was truly impressed by the curiosity and willingness these young people (17-year-olds) had to really understand and learn what makes an effective leader…

Read more…

 

Career Coach: The importance of hope

Source: washingtonpost.com

“What is true of the individual will be tomorrow true of the whole nation if individuals will but refuse to lose heart and hope.” —Mahatma Gandhi

The University of Maryland’s Robert H. Smith School of Business recently hosted the Leadership Education and Development program for diverse and highly talented high school seniors from around the country. In my session on leadership, I was truly impressed by the curiosity and willingness these young people (17-year-olds) had to really understand and learn what makes an effective leader. Their questions were refreshingly positive — seeking to understand so that they could make a stronger impact on others as they moved into leadership positions in their high schools, colleges and beyond. Most of them were moving into roles as presidents, treasurers, vice presidents and captains of their clubs, sports teams and volunteer organizations. They didn’t want to be ordinary; they wanted to make a difference.

They asked questions about how to deal with difficult co-workers or bosses, how to handle failures and mistakes, how to deal with obstacles and personality clashes, among others. What was refreshing was that they believed they could positively impact the outcomes. In other words, they were open to learning, and they had hope and optimism in the future, and in their own potential impact.

Two senior executives that I invited to the session — Donna Blackman, senior vice president of BET Networks, and Amadou Cissé, director of management consulting at SE Solutions — were equally impressed by the questions directed toward them about leadership. They could see that these high school students had bold visions for the future, where people would be valued for their diverse and unique contributions.

What really struck me is that sometimes younger people have such greater hope in the future than more experienced folks. I think sometimes, as older or more experienced employees, we lose some of our sense of optimism in the future. We might even forget the potential impact that we can have on the lives of others. Yet, this is so important — for our own happiness and for the satisfaction of those around us.

Some researchers suggest hopeful companies tend to be more creative and innovative, and make greater investments in employees than those that are not. As a result, employees in these positive and hopeful cultures are more engaged at work and more persistent in trying to reach goals. Employees who are hopeful are likely to be more motivated to initiate a task, and are better equipped to envision alternative paths to achieve those goals, resulting in higher performance.

Here are some of the ways you can help make your workplace feel more positive about the future:

Build employee engagement. Gallup researchers identified three items that make up their Hope Index, which can be used to describe employee engagement at work. These items included:

I know I will be an important part of this organization in the future.

At work, I set clear, meaningful goals and accomplish them.

I can figure out a way to solve almost any problem at my workplace.

Hope can be nurtured by helping employees to feel a part of the organization, by establishing goals that are meaningful to all members, and by providing the support and/or training such that employees see a way to solve problems.

Share a dream or vision for the future. Employees need to feel a sense of mission and direction for the future of the firm, and their own future role in the firm.

Show respect to all employees. Respect in the workplace needs to be promoted for all levels of workers. Healthy companies will foster hope among their employees by being concerned with their individuality and creativity.

Encourage a holistic view of employees. People are not just workers. They have lives, too. Leaders need to understand that employees need some balance in their work-family lives. They need to be able to handle their stress with exercise, hobbies, family and leisure time. This recharges them, allowing their hope and optimism to grow.

Make sure roles and responsibilities are clearly defined. Not knowing what they are required to do, how they are evaluated, when projects are due are all stressors and can be related to pessimism and hopelessness.

Recognize and reward employees. It is important for employees to know how they are doing, and to feel part of the celebrations when things are going well.

Provide social support. During times of stress, high hope people rely on their friends and family for help and reassurance. It follows then, that hopeful workers will need to rely on their peers and supervisors for guidance, assistance, and emotional support.

Hope is important for the workplaces of today and the future. We should try to learn from the Leadership Education and Development high school seniors and keep our sense of hope and optimism for the future.

“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” — Albert Einstein

Abs Workout: The Fastest Way to Lose Belly Fat

Abs Workout: The Fastest Way to Lose Belly Fat

Source: shape.com

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. “Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs,” says Lou Schuler, co-author of The New Rules of Lifting for Abs.

To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. “Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. “They also burn more calories than crunches because they work more muscles.”

Trade crunches for these three super-effective abs exercises from The New Rules of Lifting for Abs and you’ll be on your way to a perfectly toned, flatter tummy.

Why it works: This abs exercise is more challenging than a traditional plank because you’re supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.

How to do it:
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.

B. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

abs side plank

The Best Abs Exercises: Walkout from Pushup Position

Why it works: This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.

How to do it:
A. Start in pushup position with hands two inches wider than your shoulders.

B. Walk hands out as far as possible, then walk back. Do 10-12 reps.

Make it harder: Lift one leg before you walk your hands out and back.

abs walkout-from-pushup-592x390

 

 

 

 

 

 

 

 

 

The Best Abs Exercises: Alligator Drag

Why it works: This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.

How to do it:
A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.

B. Start in pushup position with your feet on the slides, towels, or plates.

C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.

abs alligator-drag-592x390

Newsletter, 2/4/2015

Hello,

Ever heard of the 85%-15% Rule?

Exercise / working out has been the mantra for Health – for decades. And yet, we as a society continue to see an increase in disease and obesity, AND a decrease in lean body muscle which causes our immune systems to tank.

Yes, daily exercise is absolutely a part of the equation for health – about 15%. The other 85% is all about nutrition and proper hydration.

Being a certified sports nutritionist as well as a certified personal trainer I feel very strongly about my beliefs.

If a muscle that is torn by proper use is not fed it will not repair and grow? If the body is not properly being recharged, how can the stress of a workout accomplish anything good. Most premier bodybuilders eat 8 to 10 small meals a day which is mostly chicken and rice – the protein and the starch to provide some glycogen.

For the rest of us- eating that many times a day and sticking to such a rigid plan is ridiculous.

In fact, so often an increase in activity tends to lead to increases in things like caffeine and sugar for energy. Because we live in such a rushed society – we eat poorly because we eat processed food on the go, OR we “nuke“ microwave our food and there go all the nutrients.

Proper nutrition requires proteins minerals vitamins amino acids and lots of water . . . The key to the weight loss mystery in cleansing getting rid of toxicity so the body has a fighting chance of restoring itself.

In this newsletter, coming during the season of; Weight Loss – Improvement – and Energy, I am going to provide what I believe is the best solution to get you to a place of nutritional rebalancing so that you will;

Improve Your Energy ~ Improve Your Sleep ~ Release 10 to 20 pounds in 9 days

Of course, that depends on if you are a Man or Woman – Men release much quicker less body fat   – yet both men and women  will experience a dramatic change in the PH Balance and your Body will Thrive! You even lose all your cravings.

It is called the 9 Day Fat Burning and Nutritional Cleansing System – for more information go

www.askmicheletoday.isagenix.com

and/ or www.nutritionalrebalancing.com

username: michelefoster  ~  password: gratitude

Please contact me with any questions you may have by email or phone – I am here to help!

Email: askmicheletoday@gmail.com

Phone:  (847) 323-2419

Be Fit, Be Fabulous and Be Financially FREE,

Michele Foster

3 Steps to Heal Adrenal Fatigue

Adrenal fatigue is estimated to affect around 80% of people in the world! According to James Wilson (author of “Adrenal Fatigue: The 21st Century Stress Syndrome”) chronic stress and lifestyle affects the body’s ability to recuperate from physical, mental or emotional stress.”

Whether for a short time, or a chronic condition, most people will struggle with adrenal fatigue at some point in their life.

Do you sometimes have:

  • body aches
  • trouble concentrating
  • racing thoughts
  • moodiness and irritability
  • constant tiredness
  • feeling overwhelmed
  • hormone imbalance
  • cravings for sweet and salty foods

These symptoms can be indicative of a few different disorders, and are often overlooked by doctors, but more and more people are starting to realize that a combination of these could indicate the onset of adrenal fatigue also known as adrenal insufficiency.

And if you have adrenal fatigue, it can also be a major cause of excess fat storage andlow energy levels. So, let’s talk about exactly what your adrenal glands do and how you can heal adrenal fatigue in 3 simple steps.

Read more…

Case-of-Tech-Fatigue-598x714

Cortisol and Stress: How to Stay Healthy

Cortisol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more:

  • Proper glucose metabolism
  • Regulation of blood pressure
  • Insulin release for blood sugar maintanence
  • Immune function
  • Inflammatory response

Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight response to stress, and is responsible for several stress-related changes in the body. Small increases of cortisol have some positive effects:

  • A quick burst of energy for survival reasons
  • Heightened memory functions
  • A burst of increased immunity
  • Lower sensitivity to pain
  • Helps maintain homeostasis in the body

While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.

Read more…

Abs Workout: The Fastest Way to Lose Belly Fat

abs exercisesWe all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. “Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs,” says Lou Schuler, co-author of The New Rules of Lifting for Abs.

To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. “Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. “They also burn more calories than crunches because they work more muscles.”

Trade crunches for these three super-effective abs exercises from The New Rules of Lifting for Abs and you’ll be on your way to a perfectly toned, flatter tummy.

See the exercises…

3 Steps to Heal Adrenal Fatigue

Source: draxe.com

Adrenal fatigue is estimated to affect around 80% of people in the world! According to James Wilson (author of “Adrenal Fatigue: The 21st Century Stress Syndrome”) chronic stress and lifestyle affects the body’s ability to recuperate from physical, mental or emotional stress.”

Whether for a short time, or a chronic condition, most people will struggle with adrenal fatigue at some point in their life.

Do you sometimes have:

  • body aches
  • trouble concentrating
  • racing thoughts
  • moodiness and irritability
  • constant tiredness
  • feeling overwhelmed
  • hormone imbalance
  • cravings for sweet and salty foods

These symptoms can be indicative of a few different disorders, and are often overlooked by doctors, but more and more people are starting to realize that a combination of these could indicate the onset of adrenal fatigue also known as adrenal insufficiency.

And if you have adrenal fatigue, it can also be a major cause of excess fat storage andlow energy levels. So, let’s talk about exactly what your adrenal glands do and how you can heal adrenal fatigue in 3 simple steps.

Your Amazing Adrenal Glands

Your adrenal glands are two thumb-sized organs that sit above your kidneys that are part of the endocrine system. Also known as the suprarenal glands, they are involved in producing over 50 hormones that drive almost every bodily function, many of which are essential for life.

Hormones affect every function, organ, and tissue in the body directly or indirectly. They react to each other, as well as respond to conditions in the body, in an intricate and highly sensitive balancing act. The adrenal glands work closely with the hypothalamus and the pituitary gland in a system known as the hypothalamus-pituitary-adrenal axis (HPA axis).

Adrenal glands play a huge role in the stress response. Your brain registers a threat—whether it is emotional, mental or physical. The adrenal medulla releases adrenaline hormones to help you react to the threat (the fight-or-flight response), rushing blood to your brain, heart and muscles. The adrenal cortex then releases corticosteroids to dampen processes like digestion, immune system response, and other functions not necessary for immediate survival.

Your adrenal glands are responsible for balancing hormones such as:

Glucocorticoids – hormones that balance your body’s blood sugar, help with energyand food metabolism, help your body handle stress and manages your immune response. (Example: cortisol)

Mineralocorticoids – hormones that maintain healthy blood pressure, manages your blood hydration level, and keeps your blood healthy by keeping salt and water in balance. (Ex: Aldosterone)

Sex hormones – estrogen and testosterone

Adrenaline – hormones that affect your heart health, makes sure that all parts of the body are getting blood and converts glycogen into glucose in your liver.

What Causes Adrenal Fatigue?

Adrenal fatigue is a condition where your body and adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Sometimes misunderstood as an auto-immune disorder, adrenal fatigue can mimic some precursors to other common illnesses and disease.

Wellness doctors and practitioners believe that an episode of acute stress or prolonged, chronic stress can cause adrenal glands to become overloaded and ineffective. They believe that adrenal fatigue can be caused by:

  • Stressful experiences like death of loved one, divorce, or surgery
  • Exposure to environmental toxins and pollution
  • Prolonged stress due to financial hardship, bad relationships or work environment, and other conditions that entail feelings of helplessness
  • Negative thinking and emotional trauma
  • Lack of sleep
  • Poor diet and lack of exercise

Also, according to the Mayo Clinic, severe adrenal fatigue symptoms may actually be Addison’s disease.

Adrenal Fatigue Symptoms

What happens when the adrenal glands stop producing hormones efficiently? Every bodily function is affected and as adrenal hormone levels shrink, and even the normal get-up-and-go you get from them disappears. Adrenal fatigue symptoms include:

  • Morning fatigue or trouble waking up
  • Decreased libido
  • Depression
  • Muscle weakness
  • Poor focus
  • Bone loss
  • Inflammation
  • Increased allergies
  • Difficulty sleeping
  • Irritability
  • Fatigue
  • Cravings for sugar
  • Hair loss
  • Weight gain
  • Muscle tension
  • Inability to tolerate high carb/potassium foods unless paired with fat and protein

If you’ve experienced any of these adrenal fatigue side effects, take heart, there are now many natural ways to treat and support your adrenal system.

The 3 Steps to Heal Adrenal Fatigue

Treatment for adrenal fatigue involves reducing stress on your body and your mind, eliminating toxins, avoiding negative thinking, and replenishing your body with healthy food and positive thoughts.

avocado and mango salad1. Adrenal Fatigue Diet

In every case of adrenal recovery, diet is a huge factor. There are a number of foods that support adrenal function. They will help replenish your adrenal energy so your system can come back to full health. But first you must start by removing any hard to digest foods and any toxins or chemicals in your environment.

The idea is to remove anything that taxes your adrenals. Foods to avoid are:

Caffeine: This can interfere with your sleep cycle and make it hard for your adrenals to recover. If you must drink coffee or a caffeinated beverage, then have a limited amount in the morning before noon.

Sugar & sweeteners: Includes avoiding high fructose corn syrup and artificial sweetener as well. Avoid sugary foods, cereals, candy, sweets, etc. Be aware that sugar is an additive in many breads, condiments and dressings. Try to avoid as much extra sugar as possible. Use raw honey or stevia as an alternative.

Processed and Microwaved foods: First of all the microwave has its own dangers, but additionally, most microwaveable foods have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle. Try to buy food on the outer walls of your grocery store and prepare your own food whenever possible.

Hydrogenated Oils: Vegetable oils like soybean, canola and corn oil are highly inflammatory which can lead to adrenal inflammation. Try to only use good fats such as coconut oil, olive oil, organic butter or ghee.

Next, you will want to add in nutrient dense foods that are easy to digest and have healing qualities. Some of the top superfoods for adrenal health include:

  • Coconut
  • Olives
  • Avocado
  • Sea Salt
  • Cruciferous vegetables (cauliflower, broccoli, brussel sprouts, etc.)
  • Fatty fish, e.g. wild-caught salmon
  • Chicken and turkey
  • Nuts, such as walnuts and almonds
  • Seeds, such as pumpkin, chia, and flax
  • Kelp and seaweed
  • Celtic or Himalayan sea salt

These foods help overcome adrenal insufficiency because they are nutrient dense, low in sugar and have healthy fat and fiber.

See also my healing diet for more food suggestions.

2. Adrenal Fatigue Supplements

Another big key to overcoming adrenal fatigue, is taking the right supplements. I always recommend eating the right foods to heal your body. supplements and natural medicineHowever, due to soil depletion (from over-farmed and unhealthy farming practices), much of the fruits and vegetables do not have the same amount of nutrition that it did even 50 years ago. So, certain adrenal boosting nutrients are needed to get your adrenal function back up such
as:

  • Ashwagandha
  • Holy basil
  • Fish oil (EPA/DHA)
  • Magnesium
  • Vitamin B5
  • Vitamin B12
  • Vitamin C
  • Vitamin D3
  • Zinc

Taking these supplements in their whole food form could greatly improve your symptoms of adrenal insufficiency.

3. Adrenal Fatigue Stress Reduction

The last and most important key to restoring your adrenal function is to treat your mind and stress needs. Pay attention to your body!

  1. Rest when you feel tired as much as possible.woman sleeping peacefully in bed
  2. Sleep 8-10 hours a night
  3. Avoid staying up late and stay on a regular sleep cycle. Ideally, in bed before 10p
  4. Laugh and do something fun every day
  5. Minimize work and relational stress
  6. Eat on a regular food cycle and and reduce sugar and caffeine
  7. Exercise (even moderate exercise and walking can help)
  8. Avoid negative people and self talk
  9. Take time for yourself (do something relaxing)
  10. Seek counsel or support for any traumatic experiences

Let’s talk about “self-talk” for a minute. Our body is made to heal.  However, the words we say have a great impact on our body and our ability to heal. Regardless of what diet and supplements you take, your environment is one of the most important components.

So, be kind to yourself. Try to avoid saying negative things about yourself and others. It is important to choose to be around positive people and stay positive about yourself as well.

Adrenal Insufficiency Recovery Time

Recovery for adrenal fatigue can take a little while. After all, it took months, maybe years to wear out your adrenals; so it takes a little time to build up their strength again. For full adrenal recovery you can expect it to take:

  • 6-9 months for minor adrenal fatigue
  • 12-18 months for moderate fatigue
  • Up to 24 months for severe adrenal fatigue

The best approach is to make solid changes to your lifestyle for lasting results. If you aim for a balanced lifestyle with a healthy level of sleep, exercise, fun, and positive environment, then you are most likely to keep your adrenal system going strong!

To learn more about some of the natural treatments for adrenal fatigue read some of my articles about how ‪Ashwagandha Benefits Thyroid and Adrenals and check out this article about ‪Vitamin B12 Deficiency: Symptoms, Causes & Cures.