Okay, so you have survived yet another Halloween. The costumed guests have come and gone and you were particularly careful to give out the things you really didn’t like as much first, while saving your favorites until the end “just in case” you had some left over. Can you relate?
So now what? Did you put the candy out of sight? How about the candy the kids may have collected? Have you glanced and noticed something that is calling your name?
I have noticed that every year, I remember something about a time with I was young enough to go door to door in a costume. It brings back memories of what the following days were like. We had a large family and our parents painstakingly sorted through all the candy tossing the undesired items like the loose popcorn and the apples with pennies stuck into it! (as if we could actually eat the fruit after extracting all those dirty coins!) Then they put everyone’s candy in two big bowls – one for chocolate that was stored in a very hard to access spot. It was actually at the top of the attic stairs to keep it cool and out of sight. Of course they were happy to see us enjoy our treats but taught us the importance of being grateful for what we collected and how to savor the sweets by not gorging ourselves by eating everything in one week! We learned the importance of sharing and choosing. It was a time when sharing everything we had, was a way of life for us. I wish this value was practiced more with the children today.
While we try to adapt to a healthier lifestyle, we can probably think of several places for our left over treats rather than keep it in the house. Find a shelter, a nursing home or send it to the troops overseas in a care package.
Okay – this is inspiring but ….. I bet you’ll still keep a few of your favorites hidden in the freezer. Go ahead – it’s nice to feel like a kid!

Having spent years working in a Neonatal ICU, I honestly have not met anyone who does not smile at a new baby. This past week was particularly busy. I had a myriad of activities happening – presentations, lots of clients, program developments, travel and a broken tooth! But the thing that seemed to dominate was the impending birth of my first granddaughter. Although it took a bit longer than any woman would want, Lily Elizabeth’s birth created an instant shift in not only me, but in everyone around her. It was as instant as a light switch. Looking at this miracle I stood in awe and literally dismissed any other thoughts, plans or worries. All that was present was this baby (and a huge smile on my face!). I stood back for a moment and realized the impact of this elation on my body. My shoulders were relaxed, my breathing was slow and steady, the lines on my face seemed to become soft, and the tightness in the rest of my body was gone. I asked myself – with this feeling of joy – where, in my body did I feel it – easily identified; the joy was in my heart area.
So – what is the point of this story? Observe yourself. What brings a smile to you? Is it a child, a particular type of music, a comedy show, or just spending time with a loved one? When you are happy – feel it in your body – do a quick review from the top of your head to your toes – notice your breathing, notice where you feel this joy. Doing this is a means to become fully present with the experience.
It is an amazing way to de-stress!

I went on a recent vacation and realized half way into it that I was sleeping more soundly. Yes – I will acknowledge I was with my loved ones and not feeling very rushed. I’ve had restful times away before but this time it was indeed different. So what was so remarkable?
Perhaps, because this time, I decided to make time for something that I hadn’t always adhered to when I wasn’t home. I made some time for myself that included quiet, mindful reflection. In the past I would find excuses or feel my circumstances did not lend themselves for this alone time.
Each morning I got up before anyone else and sit quietly, looking out a lovely window at the sky – sometimes not even sunlit yet! I would take time to let my surroundings sink in, noticing the colors, the quiet, and my own presence. I would then enjoy my journaling.
I noticed that I had less mental list making and more calm for the rest of the day.
What a wonderful way to start the day…. Now I realize how important this practice is whether you are home OR NOT!

I wanted to address this day of “love”.
Most people approach this day thinking it is a Holiday only for lovers.
We teach the kids to give out cards to their friends to show them they care, and on that special day, if you are in a relationship… there are cards, candy, flowers and romance. But I want to think of this day as a day to show appreciation for who YOU are. I keep thinking of all the ways we show love for others, but how do we show it for ourselves? I want to ask you… what are you doing to honor yourself today? You know the old quote “ you have to love yourself before you can love someone else.” Let’s put that into action. Do something nice for YOU. Celebrate and love YOU. If you treat yourself with respect and love – you will have so much more to give!
Have a wonderful day!

I am having many of my clients tell me that they are struggling with their exercise commitment this month. The reasons they cite are: I do better with outdoor activity but it is too cold lately, I just don’t want to budge from my cozy warm chair and comfort of my home, I just want to finish something I am doing first (this translates to procrastinating to the next day and the day after!)
Hey wait a minute!
You can do this! Think for a moment… When you ARE on an exercise roll, what do you normally do to get ready? Do you put your sneakers on?
How about putting your sneakers on first thing before you sit down to that comfy chair. Certainly – looking at your shoes will be a reminder of your intentions! And who can snuggle up on the couch with their shoes on?
Or, how about logging in your exercise every time you do some movement – maybe on a calendar that is plain to see with a highlighted color RED or YELLOW each time you do something to look at your successes!
It is important to see what you ARE doing right, not what you are skipping.
Visualize what would it feel like if you were to do some activity for just 10 minutes? How about dancing to some music? How about running in place? Even going up and down some stairs… Remember – 10 minutes is all you have to do to get started.
Here’s a challenge for you. See if you can do anything for just 10 minutes a day… log it, highlight it and see how many days are in color by the end of the month.
Let me know what happens…

Do you notice how you give up your healthy intentions when your friends are around?
I’ve had some friends visiting for the weekend and observed yet another trigger that often plagues all of us.
Is this you?
You’ve been doing great for 4 weeks. You’ve been incorporating healthy habits with your eating and exercise. You’ve been able to resist the high fat, high sugar foods and even exercise a few times a week. You may even plan to stay on track before they arrive. But, within a short period of time, you throw caution to the wind and WHAM you are right back in the “old habits”.
What is really happening here? Do you want to mimic them? Are you embarrassed to admit you “can’t have some forbidden food”? Do you feel deprived? Do you feel rude saying no to a food they have prepared? Do you feel isolated if not joining them with indulging? Have you had a drink or two letting your inhibitions go? Take a minute and ask yourself how all your efforts are compromised so quickly.
Don’t feel so defeated. This happens to all of us. The key is to prepare, commit and be kind to yourself.
Next time this situation comes up, plan ahead. Make sure you have foods that are in line with how you want to eat. If someone offers you something special they have made – take a “taste” not a plateful. Drink plenty of water between sips of wine. And focus on why your were working so hard over the last month.
The most important thing is not to punish yourself with negative talk. If you do slip – tell yourself – “it’s okay” and immediately get right back onto your plan. Don’t wait till the next morning! Some of my clients carry around a small item to remind them of their reason to change. It might be a piece of jewelry, a picture, or a small stone. Be sure to have it with you to glance at to remind yourself of the importance of your change.
You may be surprised at how your guests may need the encouragement to stay on track too!