Mary Ellen Zung

"Help Yourself" Has New Meaning

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Thanksgiving is one of my favorite holidays. Like most of us growing up, my family always celebrated Thanksgiving with lots of relatives coming for a big turkey dinner with all the traditional fixings. I loved having everyone together, and still do. On a few Thanksgiving holidays, we ordered pizza for lunch so we didn’t have to prepare another meal while cooking the “big” meal. Relatives usually started arriving around 1:00 pm with pies and bakery cookies. I loved helping with the cooking and getting the house ready for company. The best part was when we all finally sat down at the table together. I’d look around at everyone and smile with genuine love and gratitude. After our relatives left, we’d take out the leftovers around 10:00 pm and have a second dinner!

Now that I have my own family, we still like to have relatives come for Thanksgiving. For me, it’s just not Thanksgiving without family around, and this year I am so happy to be getting ready for a full house!

What comes to mind when you hear the words “Help yourself?” Maybe help yourself refers to a buffet of food, or maybe it has new meaning to take care of yourself physically, mentally, emotionally, and doing what you need to be healthy and happy. Like the flight attendant on the airplane says "Put on your own oxygen mask before you help others." This year I am doing the unthinkable and having a restaurant cater some of our Thanksgiving meal! After all I still have to polish the silver, iron the table cloths, clean the house, and the list goes on. I love to do it, but at what cost to my health. I'm going to enjoy our family and not be stuck in the kitchen (as much).

After years of fighting with extra pounds, then losing weight, I’ve learned some simple strategies for managing the holidays starting with Halloween candy, and going clear through to the New Year celebrations.

Here are 5 simple strategies for managing your health (and weight) through the holidays. If you receive my newsletter, you may have seen these tips there.

1. Continue to eat a healthy breakfast every day. Just because you know you are going to have a big holiday dinner with dessert doesn’t mean you should skip breakfast – you might overindulge later. An egg bake or overnight oats prepared the night before means that breakfast just needs to be heated in the oven in the morning.

2. Continue your usual exercise routine, or if it needs an upgrade, use the holidays as an opportunity for some new activity with the family. Perhaps take a walk or a hike before or after the big meal, or join a local Turkey Trot. If you don’t have a usual exercise routine, start slowly now by asking yourself what you could start doing. What kinds of activities do you enjoy? This time of year you could start with some functional activities like apple picking, raking leaves, and parking further at the mall when shopping.

3. Plan your holiday meals with traditional foods but think about adding in a new vegetable dish, or substitute a vegetable dish for a healthier version. Think color when planning your meals to ensure getting a variety of vitamins, minerals and health benefits as well as a beautiful plate. For some traditional holiday table swaps see the recipe section. www.maryellenzung.com/recipes

4. Plan to feel good after the Holiday Party by visualizing and mentally rehearsing your party plan. What will you eat and drink? What will you plan not to eat or drink? Who do you want to catch up with? Who do you want to get to know better? Visualize taking one plate and moving away from the table in order to prevent mindless munching. Then at the party, follow through on your plan. You can also plan to bring a healthy delicious dish. Here are some ideas www.maryellenzung.com/recipes

5. Stick to a good sleep routine. There are a lot more items on our “to do” lists during the holidays. Getting enough sleep will help keep you healthy, balanced, and in control to make decisions to support your health. Delegate tasks, decide what can fall away, and remember the true meaning of each holiday.

What will you do? I’d love to know if you already do these things, and what else you do to stay healthy during the holidays.





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Mary Ellen Zung

Seeds Are Not Just For Birds

Growing up the only seeds I ate were the corn on the cob - not even tomatoes and cucumbers. What did I know? Then, one year my Mom was given a great recipe for a spinach and strawberry salad with a sesame and poppy seed dressing. Everyone loved this salad because of the sweetness of the strawberries (and added sugar in the dressing) and the saltiness of the bacon. This salad was prepared for lots of parties and was seen at many family gatherings. I still make it today and just eliminate the sugar from the dressing.

Long story short, the sesame and poppy seeds were my first introduction to any kind of dried seeds. They were the only seeds my Mom stocked, ready for the next spinach salad. We didn’t use them for anything else. It was exotic in our household to have these dried seeds in little glass jars. Now I use and cook with many delicious nutritional seeds including flax, hemp, pumpkins seeds, chia and more.

Nuts and seeds are an important part of a healthy diet. They provide healthy fats, fiber, antioxidants, and minerals. Healthy fats found in nuts and seeds, helps us feel satisfied at meal times, and helps to stable blood sugar, and mood. They also pack a high protein punch, so there is less need to depend on environmentally unsustainable animal protein when nuts and seeds are included in a balanced diet.

Here are just some of my favorite seeds.

Flax
Flaxseeds are a super food with the number one source of lignans (that's good) in human diets. And flaxseeds have more antioxidants than blueberries and an excellent source of omega-3 fatty acids. The specific type of omega-3 fatty acid in flaxseeds makes these seeds stable for at least 3 hours of cooking, so you can still get the nutritional benefits when flax seeds are used baked goods like muffins or breads.

Due to their high fat content, use seeds in small portions. Just use a small amount of flax seeds each day, maybe 1 or 2 teaspoons in a smoothie, sprinkled in a salad, or on oatmeal. This morning I used them in pancake batter as an egg replacer.

Hemp
Hemp seeds are a complete protein containing all essential amino acids (just like quinoa which is actually a seed not a grain). Hemp is another super food providing a perfect balance of omega-3 and omega-6 essential fatty acids in each serving. Low in carbohydrates, hemp seeds are ideal for those following the paleo diet or who need to be carb conscious for their health.

When I first bought hemp seeds all I knew about hemp was that is was related to rope and cannabis. Hemp has been cultivated for over 12,000 years and has been used for food, fiber, textile, paper, and even fuel. Hemp seeds and marijuana come from the same species of plant, but different varieties and the similarities stop there. Hemp seeds do not contain THC (tetrahydrocannabinol), the active substance in marijuana.

I like to use hemp seeds just like I would flax seed such as smoothies, oatmeal, energy bars, pancakes, baked goods, and salads.

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Pumpkin
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds contain zinc, and other important minerals. They also contain a variety of forms of vitamin E. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. In many food markets, pepitas are available raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

I love the taste of the green raw and shelled pepitas, as I find the shell to be too chewy. Sorry, not a fan, but I know many people will be roasting them after their Halloween pumpkin is carved. I sprinkle pepitas on oatmeal and on my open face almond butter and banana “sandwich” as a high protein, healthy fat snack before or after a workout.

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Chia
I have come to love chia seeds as a thickener to make pudding or thicken a smoothie. It is also a great source of Omega 3’s (even more than flax seeds), high in protein, fiber, and calcium. Chia is also rich in minerals such as zinc, copper, phosphorus, magnesium, manganese and iron. As a carbohydrate, 11 of the 12 grams are nondigestible fiber. This is another incredible superfood and studies have shown links to lower inflammation, improved blood pressure in type 2 diabetics. Chia seeds don’t have to be ground in order for their nutrients to be available to the body. Chia seeds don’t deteriorate and refrigeration is not necessary.

Make a “chia fresca” by mixing seeds with lemon or lime-aide. Add them to cereal, salads, smoothies, or in baking. Make a chia pudding for an afternoon snack.

Let me know what you try. Try the peanut butter and flax energy balls or raw vegan walnut chocolate brownies, both made with seeds.  

Enjoy!
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Mary Ellen Zung

Holding Up A Mirror

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Years ago when my son was in 4th grade, his teacher asked the students to draw a picture of their family and then make a list of five things each family member likes or likes to do. My son’s likes included playing with friends, eating, playing soccer, Pokemon, and chess. The list my son wrote for my husband included playing golf, cycling, photography, watching movies, and talking about the stock market. The list of his mother’s likes (that’s me) was cooking, grocery shopping, cleaning the house, working, and talking on the phone. What a wake up call!!! I saw the way we each spent our time through the eyes of my son. I was of course upset that he saw me “enjoying” my life this way, and also thought about what his life with a wife in the future might look like. I had to do something to change my life but I didn’t know what to do. The cooking, groceries, laundry, etc. still had to happen. And truthfully, if you asked me what I liked doing, I couldn’t tell you because my life was all about “need to do.” This was no one’s fault but my own.

When you are about to take off on an airplane, what do the flight attendants always say? “In case of loss of cabin pressure, put on your own oxygen mask first before helping others.” Since that time I’ve made some great progress with taking care of myself which has resulted in more overall satisfaction with my life.

One of the tools I use with my clients is the Circle of Life, where you can examine on a rating scale how satisfied you are with certain areas of your life such as relationships, joy, finances, health, exercise, home environment, education, career, etc. These are the things in life that really feed and nurture us; our primary food. When completed, the tool gives a snapshot of perhaps the imbalance of the circle and offers an opportunity to reflect on how to improve a specific area.

Now that the summer is over and a new season has begun, this is a great time to reach for that oxygen mask! Where do you need nourishment?
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Mary Ellen Zung

Ten Healthy Travel Tips for an Enjoyable Vacation

The comforts of home and a routine around healthy food, exercise, and sleep makes staying healthy quite easy for me. But when it comes to changing my environment and routine for vacation travel, I must admit I get a bit panicked. When on vacation I want to feel my best in order to enjoy the experiences that present themselves, and for me that means sticking to good nutrition, activity and sleep schedules.

There are many details to think about when getting ready for vacation travel; what to pack, stopping the mail, who will water the plants and take care of the pets while away, and even more to think about when going out of the country such as money exchange, electrical adaptors, travel documents, itinerary, tour books, maps, etc. But I add one more, and that is to make a healthy living plan for the new environment. The thought of feeling tired, sluggish, or overstuffed on vacation motivates me to do so. My adjusted plan takes advantage of many things the new environment has to offer.

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No deprivation here with buckwheat (naturally gluten freen) crepes in Paris.


You might think that breaking out of the routine is part of the fun of a vacation. It’s true, we all want to loosen up on vacation and have fun, but at what cost?

Here are a few things that have worked for me.

  1. If you are traveling by car and staying in a hotel, bring a cooler packed with snacks such as cut up fresh fruit, vegetables with hummus dip, and water or cold herbal tea. This prevents me from getting too hungry and stopping for fast food.
  2. Carry a small supply of nuts in the car, purse, or backpack to help keep you from getting too hungry in between meals. Again, you don’t want to be with me if I am too hungry.
  3. If you are flying, call ahead and ask for a healthy meal on the airplane. (You’ll be served first too!) Many resorts and cruise ships accommodate healthy meals, so call ahead and inquire. When traveling recently I asked for gluten and dairy free and was pleasantly surprised by my lentil tiki masala dinner.
  4. Choose water when flying for better hydration.
  5. Travel away can provide unlimited opportunities for more activity. Before you travel, find out if there is a fitness center in the hotel, or swimming pools, walking trails, yoga classes, and what else is nearby for more activity. Personally, I don’t want to go to a fitness center on vacation and opt for walking outside in the morning, or touring during the day.
  6. Rent bicycles for sight seeing, or check out local nature centers for kayak tours.
  7. If you are on a tour bus, you might walk back to the hotel from your destination one day (taking distance and safety into consideration of course) rather than taking the bus back with the group.
  8. When in restaurants, use the same healthy strategies you use when home, but take advantage of the local food or specialty from that region or country in which you are visiting. Don’t miss it, just have a small portion, or share it with your travel partners.
  9. Try to stick to your usual eight hours of sleep for optimal stamina for all of the adventures you seek during the day (and night). The sleep (and good nutrition) will help keep your immune system strong to fight off any travel germs.
  10. When you return home, schedule in the time you need to restock the refrigerator with fresh produce to get you right back on your healthy routine.

What helps you stay healthy when on vacation?
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Mary Ellen Zung

Caffeine - everyday necessity or occasional treat?


My morning ‘two cups of black coffee’ was just a thirty-year habit. I didn’t even consider what the caffeine was doing to or for me, or if I should drink it or not. I loved that warm morning comfort and routine to start my day. Once I considered the pro’s and con’s it is no longer a morning habit. Now instead, I listen to my cravings and how I feel. Some days, I really want a cup of dark, rich coffee, and then I have it. Flavored teas, decaf coffee, and green juices are great alternatives to experiment with in lieu of your regular caffeinated pick-me-up. I love roasted dandelion tea for it’s rich robust flavor.

There are well-researched health benefits and hindrances to coffee to consider.

Here are some of the benefits (obviously experienced by my sister)!

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1. ALERTNESS - Even in relatively low doses of 250 milligrams, caffeine has been shown to stimulate alertness and improve mental performance.1

2. MOOD - At 250 milligrams, some report an improved sense of well being, happiness, energy, alertness, and sociability.2

3. CONCENTRATION - Studies suggest that caffeine can help you perform a variety of cognitive tasks, such as recognizing visual patterns, more quickly.3

4. PERFORMANCE - Some sources note that caffeine allows athletes to exercise for longer durations without hitting exhaustion. Although the mechanism is not yet known, caffeine affects the utilization of glycogen during workouts. Glycogen is the main fuel for muscles. Once depleted, exhaustion occurs. Caffeine decreases the use of glycogen stores during workouts up to 50% – allowing for longer workouts.4

5. REDUCED MUSCLE PAIN - Some researchers have found that caffeine may potentially stimulate the release of B-endorphins and hormones that depress the sensation of pain or discomfort.5

6. FASTER EFFECTS OF MEDICATION - Caffeine constricts blood vessels and helps the body absorb medications more quickly, which is why it is added to some pain medications.

7. DIABETES PREVENTION - Coffee contains minerals and antioxidants, which help prevent diabetes. Frank Hu, MD, one of the authors of The Harvard Study, theorizes it may be because caffeine stimulates muscles to burn fat and sugar more efficiently.

8. ANTIOXIDANTS - Antioxidants in caffeine help to stabilize free radicals and stop them from doing damage. If a free radical is formed in a cell and it is not neutralized, it can damage the DNA of the cell.

9. DISEASE PREVENTION - Caffeine keeps dopamine molecules active, preventing diseases like Parkinson’s and Alzheimer’s. Harvard researchers have found that men who drink four cups of caffeinated coffee a day are half as likely to develop Parkinson’s disease as those who refrain from consuming caffeinated beverages.

10. ASTHMA RELIEF - Drinking a moderate amount of caffeine can be therapeutic for people with asthma. Caffeine in the form of coffee may be used to prevent an asthma attack in emergency cases, but is not intended to replace medication.



And here are some of the down side’s to coffee and caffeine.

1. CARDIOVASCULAR PROBLEMS - Approximately four cups of coffee or a beverage with equivalent amounts of caffeine can raise blood pressure for many hours. The measured blood pressure levels are associated with increased risk of cardiovascular disease.6

2. STRESS - Caffeine consumption in the early morning affects the body until bedtime, amplifying stress levels throughout the day. Caffeine increases stress hormones and elevates one’s perception of stress. Decreasing coffee and caffeinated beverages will help to lower often-exaggerated stress-reactions.7

3. EMOTIONAL DISTURBANCES - When more than 2 grams of caffeine enters the body, the heart becomes stimulated and blood vessels dilate. Shortly after, blood pressure increases, causing bronchial relaxation in the lungs and increased breathing. These physiological reactions tend to cause irritability, restlessness, insomnia, and agitation.8

4. BLOOD SUGAR SWINGS - Type 2 diabetics should be aware that caffeine may potentially impair insulin’s action, causing a detectable rise in blood sugar levels. Approximately 2 to 2.5 cups per day may cause this effect.9

5. GASTROINTESTINAL PROBLEMS - Because it is a stimulant, caffeine can cause increased contractions of stomach muscles – possibly causing abdominal pain, diarrhea, and increased bowel movements. Those who have irritable bowel syndrome, Crohn’s disease, or colitis may want to be extra cautious before choosing caffeinated beverages.10

6. NUTRITIONAL DEFICIENCIES - Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium, iron, and trace minerals.

7. MALE HEALTH PROBLEMS - Research shows that men can significantly reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine.11

8. FEMALE HEALTH PROBLEMS - Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight, and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine.12

9. AGING - Caffeine tolerance may decrease with age. Production of DHEA, melatonin, and other vital hormones decline with age. Caffeine helps to speed up this process. Caffeine also dehydrates the body, contributes to aging of the skin and kidneys, inhibits DNA repair, and slows the ability of the liver to detoxify foreign toxins.13

10. ADRENAL EXHAUSTION - Caffeine is a stimulant, which binds to adenosine receptors in the brain. This leads to a range of complex reactions, which causes an increase of stimulation at the adrenal glands. This can increase vulnerability to a variety of health disorders related to inflammation and fatigue.14



1. Effects of caffeine on alertness http://geti.in/ZAvLNm

2. A comparison of the effects of caffeine following abstinence and normal caffeine use http://geti.in/ZCsVq9

3. Caffeine: How much is too much? http://geti.in/11iba3B

4. Caffeine and the athlete http://geti.in/14zECXr

5. Caffeine May Ease Workout Pain http://geti.in/1is5pGq

6. Is Caffeine Bad for Your Heart? http://geti.in/11idDLk

7. Caffeine’s Effects are Long-Lasting and Compound Stress http://geti.in/14zGDmv

8. Caffeine http://geti.in/1b6ZlCN

9. Caffeine: Does it affect blood sugar? http://geti.in/17sC8py

10. Does Caffeine Cause Stomach Pain? http://geti.in/102zMsU

11. Coffee and Prostate Health: Is it Bad for You? http://geti.in/1hr2PCU

12. Fact Sheet: Caffeine and Women’s Health http://geti.in/1aFrbpx

13. The Hidden Link Between Stress, Aging And Caffeine http://geti.in/XTR29I

14. Adrenal Insufficiency & Caffeine http://geti.in/13l4ul6

Thanks to IIN for compiling all of this research.



What do you think? Will you continue your coffee/ caffeine habit?
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Mary Ellen Zung

Meditate For Better Health

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Meditation is not complicated, doesn't take much time, and doesn't cost a dime, and in fact can save you money by reducing stress and improving overall health.

There are many ways to meditate, but the best way, is the one you will do.

Here's one way...

Meditation environment – Start by finding a quiet time and place where you won’t be disturbed for a few minutes. Pick a time when you’ll be awake and alert. Each person has a different preference; either morning, afternoon, or evening.

Sitting position – Sit in a comfortable chair without armrests; back straight, and feet flat on the floor. Keep your hands either cupped one inside the other just below the navel, or simply rest them on your thighs. The main purpose of your sitting position is to be comfortable and alert. Do not lie down, as you’ll probably fall asleep.

Concentration – Gently close your eyes, breathe in and out through your nose, and begin observing your breath. Count your breath as you breathe in and then out to help you develop your concentration. This will help keep your mind from wandering so easily. Keep your attention focused on the air passing through the tip of your nose. When a distraction arises (and they will), simply let it pass and immediately bring your attention back to your breath.

Mindfulness – After a few minutes of concentration meditation, switch to mindfulness meditation. Continue observing your breath. However, this time instead of counting each one, simply observe the entire breathing process mindfully. Observe it gently without forcing yourself. When distracting thoughts arise, gently bring your attention back to the breath.

How Your Life Will Change through Mindfulness Meditation

As you’ve probably already heard, meditation has many benefits. Every day, researchers find new ways in which mindfulness meditation will enrich your life:

  • Lower stress – Things that used to make you anxious will no longer bother you. You’ll be much more peaceful and serene.
  • Improved relationships – Your thinking and behavior will be more loving and compassionate. You will also be able listen better and use more loving speech.
  • Better health – Since meditation improves your immune system, you’ll be more resilient to diseases. In addition, your healthier lifestyle will reduce unnecessary strain on your body. You will also save a lot of money on medical expenses.
  • Better cognitive abilities – Both your memory and ability to think will improve significantly. You’ll feel much more alert. Imagine what this will do for your career.
  • Greater creativity – Even if you’re not a creative person, you’ll be surprised at how talented you can be. Maybe you’ll learn to play a musical instrument, write a book, or any other talent you’ve always wanted to develop.
  • Greater sense of purpose – With greater clarity and development of your talents, you will find out how you can make a difference in the world. Helping other people is one of the most rewarding activities I have found. It will enrich your life in countless ways.
  • Greater emotional stability – Your feelings won’t be hurt so easily, and people will no longer be able to push your buttons. Loneliness will be a thing of the past.

Sound good? Try it and let me know what you've discovered.
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Mary Ellen Zung

The Gift of A Walking Buddy

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Years ago I learned that I exercise best when I am with others. I get bored doing an exercise tape at home alone, and get fidgety and distracted when I do yoga at home. When I walk alone, I don’t go as far, or as fast as I do when I am with a walking buddy.
Just having this awareness of my “exercise personality” was enough to keep my exercise routine in check. So, I make sure that I take classes at my local YMCA including spin, yoga, boot camp, or whatever is happening in a group. Putting these classes on my calendar each week is essential for keeping up a good exercise routine. Exercise helps me feel great, and maintain my body weight. I’ve also met some great “regulars” in the classes I attend each week and we’ve become friends and a support network for business and personal life.

A few years ago a good friend of mine and I started to schedule a weekly walk together. It was a different time and date each week depending on our work and children’s schedules, but we were both equally as dedicated to making it happen. Each week we have an hour to catch up on each other’s lives and it always seems that we each have enough time to get our story out and listen and support the other.

Recognizing that I had this wonderful perfect gift of a walking buddy, I wanted to offer this to others in the local area by being a walking partner. I recently started a walking group every Saturday morning at 8:00 am. It is just a placeholder in the calendar for those in the community. They know they will have someone to walk with, and I get another walk in and get to meet new people too. I never know who will show up or what they will talk about, so it is a bit of an adventure for everyone.

Now, I have met many people who just want time to themselves on their walks. They want to clear their head, or listen to music as they walk alone. This too is healing, and healthy. I too used to love being alone walking or hiking with nature as my companion. But over time, and with my walking buddy relationship, I have gained a greater respect for the power of positive relationships, and support.

As a Health Coach, I witness the healing power of having someone listen to you for an hour in this fast paced, multitasking, sound bite world. If you need someone to listen to you and help you with your health and happiness, contact me for a complimentary consultation.

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Mary Ellen Zung

What is a Health Coach and What is it Not?

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What is a Health Coach, and what is it not? I wouldn’t know what a Health Coach is all about if I was not a health coach, myself. My job as a health coach is to transform the way my clients see food and health, and to guide my clients to make better choices. Health coaching is not about having all the answers, but it is about asking the right questions and listening. If a client does not want to change, it will be difficult to have change happen.

I stick to a few core principles. I recognize that everyone is different, and one persons’ passion is another persons’ poison. I’m not going to turn you into a Vegan if you love meat and if it supports you. I encourage clients to eat real foods, and I reinforce all aspects of health including a client’s relationships, home life, physical health, career, spirituality, and joy.

When I work with a client, I learn about all aspects of their health and what might be blocking better health. Then we get to work by meeting every two weeks. I develop suggestions based on the clients’ goals. For example, a goal is not “I want to lose weight”. I goal might be “I want to feel happier and I want to be able to keep pace with my family and friends.” Losing weight is just one thing that will help the client reach their goals. There are a number of things to consider for good health and I take a step-by-step approach.

I make sure the client:
  • stabilizes blood sugar levels, by regulating hunger and satisfaction, by eating a balanced diet including fiber and protein, throughout the day.
  • calms inflammation by balancing good and bad fats and eliminating sugar and refined carbohydrates.
  • adds volume to crowd out unhelpful “food-like” products adding in lots of greens and non-starchy vegetables, and uses oil based salad dressings for fullness.
  • adds fulfilling, nourishing habits to crowd out unhelpful habits.
  • satisfies cravings by being in touch with cravings and learns how to satisfy them healthfully
  • adds physical activity and create a mind-body connection, encourage more “movement” vs. “exercise”, and encourage you to work your muscles for to help increase metabolism.
  • keeps track of what, when and how they eat, which leads to greater awareness of their relationship with food.
  • gets cooking to support eating real food, not something processed.

I aim to be authentic, truly listen, be flexible, and meet my clients where they are without judgment. I am ready and willing to refer my clients to other health practitioners when necessary. This is about them and their goals, not me.



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Mary Ellen Zung

What A Year It Has Been

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After thinking about taking the health coaching class from IIN for about two years, last March I finally committed and what a year it has been! I was able to maintain my regular job, plus manage other family and volunteer responsibilities, but life got much busier!

Managing my time over this past year was a challenge, but my first priority as a health coach is to walk the talk and take care of myself. Even though I was busier than ever, I still made time to exercise, practice yoga, get at least seven hours of sleep, make time for friends and family, and eat healthy, nourishing, home cooked meals and snacks. If I didn’t do this, I know I would have felt unhappy, overwhelmed, stressed and tired.

By keeping a healthy routine, I was able to not only keep up with the school course work, (lectures, reading, assignments, quizzes, tests, coaching circle calls, peer coach calls, practicing Health Histories, and events) but I also would not have had the clarity or energy to launch my business (I still can’t believe I am saying this)! I’ve launched a business! I have a website and a blog, a Facebook page, a following on twitter, a pay pal account, a newsletter with subscribers, business cards, and referral partners. But most importantly, I have achieved my intention to use my background and experience to help people with their health concerns through diet and lifestyle changes.

I’ve met some great new friends in the May 2013 class and know that we will be staying in touch to support each other. Even though I am not officially graduating until April 22, I have several individual clients and am planning workshops so I can reach more people. My goals for the upcoming year are to conduct corporate wellness workshops and group programs as well as continue with individual health coaching.

I owe a great thanks to my family and friends for giving me such amazing support and encouragement. I could truly not have done this without you!
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Mary Ellen Zung

Family Feud Over Food

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A friend of mine confided in me that she has been frustrated for almost 25 years about her husband’s unhealthy food and lifestyle decisions. She told me that she knows what he should be doing and makes suggestions, but he does not listen or change. Now his health is suffering. He is overweight, stressed, and has no energy to enjoy life. She has almost given up. She has stopped trying new healthy foods for family dinners because she knows her husband is not adventurous. This is not only affecting him, but their relationship, and her happiness too.

Here are a few things perhaps she can do.

Stop the criticism, eyeball rolling and looks when he makes a (in your eyes) poor choice.

Don’t tell him what to do, just stop buying the junk and don’t bring it into the house. If he wants it, he can get it while he is away from the house, at work or running errands on the weekend. This way, he’ll be cutting down, and have an opportunity to only have healthy choices around.

Know that you can be a role model with your actions.
Buy and cook healthy food at home. Start with a lean protein you and he like, and cook it in an interesting and tasty way, perhaps with a dry rub of spices in the oven (baked or broiled). If he likes sauce, try a crockpot recipe with vegetables and spices he likes. Start to mix brown rice with white rice and slowly transition to brown. Do the same for pasta. Offer salad and a variety of colorful vegetables at meals. Pour water at the table for the family. Be consistent with your actions.

Have a loving talk.
He’ll be annoyed that his favorite things aren’t around. Tell him you love him but can’t be a part of him putting junk in his body and watching him suffer. If he wants to continue doing it, she can’t stop him, but will not help him. It should be a two-minute firm message with a hug, not an argument. End of story - and move on. Hopefully over time, he will see he needs to take responsibility for his own health and vitality.

Is there a loved-one in your life who you are worried about due to their food and lifestyle choices? Perhaps you have made suggestions but they are resistant to change. It might be a tension between you or maybe even negatively affecting your relationship. What should you do? And what if that friend of family member does not live with you? What can you do or have you done?

Would love to hear from you!
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