A workshop you won’t want to miss. Â This is geared toward women in the sandwich generation – those spreading themselves too thin – caring for children, parents, holding a job, taking care of their homes; and NOT taking time for themselves!
This  program will empower you to identify what is holding you back and how to create balance in your life – for more information  continue here.
A couple years ago, I had taken a Mindful Based Stress Reduction program. I remember how fascinating it felt the first few days. I gained a real eyeful about myself and my speed – not only in the things I did, but in how I was thinking. Sort of like a computer – operating real fast but getting locked up at times doing too many things at once! I’ve meditated in the past, so it wasn’t difficult for me to sit quietly to “settle down”. But when I began to bring this mindfulness practice into other things during the day, it was then I realized how much I had been missing. I began to notice specific things – I recognized how my breathing patterns changed in different circumstances. I found new pleasures in my daily walk – noticing details – the freshness of the air, the work my legs were doing, the color of each leaf on the ground, and the uniqueness of each part of the path. I like Jon Kabat-Zinn’s definition of mindfulness.“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmental.” Purposefulness is a very important part of mindfulness. Having the purpose of staying with our experience, whether that’s the breath, or a particular emotion, or something as simple as eating, means that we are actively shaping the mind. Being in the present moment means just that – if you are eating, you are focusing on just eating – not watching the TV or thinking of what you will do after the meal. Instead, you notice … the color of the food, the arrangement of the food on the plate, the feel of the temperature and texture of the food in your mouth, how you chose to eat it – one thing at a time or a little of each thing on the plate, you even notice your fullness! That’s original! Imagine if we all noticed that we were actually full half way through! Try putting your fork down (and letting o got it!) between bites and see what happens. The non judgment piece is a wonderful. If you are being mindful, you are not judging your thoughts as “wrong” or weird” or “good”. You notice things as “is”. It is quite liberating to dismiss that “judge” in ourselves and just BE in the we moment. We fly through so much of our day. How many times have you driven somewhere, only to get there and not remember the trip?! Going through life this way IS missing the journey. Isn’t the journey what your life is all about? Mindfulness has not only given me the awareness of my pace, but has given me more awareness of those around me. You hear not only what they are saying, but what they are not saying. When you are fully present with someone, you are aware of their body language, their energy, their state of mind. Take for instance when your child is talking to you. Do you listen to him while he is behind your back or do you face him, and get eye to eye and understand what he is trying to get across. That connection is a two way experience. It makes the other person feel like they are worth listening to and gives you fulfillment as well. It will amaze you how much more powerful a conversation with your partner can be this way too! How much do we miss in our lives while we are busy getting to the next task? As an unknown author quoted: “Enjoy this Moment for this moment is your life.”
Why is expressing gratitude so difficult for some people?  Perhaps because it is  sometimes mixed with embarrassment or insecurity, OR… people get too busy to stop long enough to notice something nice was done.  Expressing gratitude isn’t a sign of weakness or inferiority. It can be humbling to admit we need help from others. It simply shows the respect you have for others.  People will be far more willing to help each other when they feel respect and appreciation.
Keep it simple
Instead of thinking about how to express your thanks, just say it!   If that’s not possible leave them a “post it” where they can see it.  It is nice to say thank you for simple things – imagine finding a “post it” in on your plate when you sit down to dinner, or in your lunch bag, or on your pillow!
Self gratitude
Don’t leave “you” out! It is not just others that we must remember to thank – it is particularly important to practice loving kindness towards yourself for a sense of peace. If you start there, you will have more to give to others.
With that said….. Thank you for the kindness you extend to me and for being the person you are!
Peggy
As I launch my new site today, I am reminded of the power of gratitude. Â The new site has been a labor of love, with feedback from colleagues, mentors, and support of my loving husband and children.
The creation of the site is the work of my son – the logo was the result of his patience, generosity, and continued efforts to design a site that embodies exactly who I am and what my work is about.   The logo says it all -the spheres that connect to form a heart in the center symbolize how everything in life is interconnected.  It is what gives us our individuality and wholeness.  When we think of the term integrative health, it includes what we think, eat, how we move, what we believe in, our relationships and even our environment.  More importantly it is how we live each day in these areas in accordance with our core values in life…..  To honor what is most important to us in how we live, is the quest we all have.  To be content, you need balance.  It is the heart of my work to show you how.
I have so much gratitude for the gift of having this passion to help others as an Integrative Health Coach, and the fortune to have support in doing so from my family. Â Thanks to the hundreds of supportive readers, clients and friends who have followed me over the years and have patiently waited for newsletters that were sometimes sporadic.
Please come back – there is so much more to come, and…
“Thanks”
Peggy
Is stress making you gain weight?
Do you want to lose weight? Have you tried everything to lose weight?
It is not surprising that on January 1st, every year, people come out of the woodwork looking to lose weight.
But lets dissect this a little closer – why in January? Is it only because it represents a new beginning with new resolutions? I s it because Jan 1st follows 2 months of eating rich, sweet, high fat foods. Or is it because during the hustle and bustle of the holidays your exercise regime has taken a back seat to shopping and cooking?
What else is happening?
The last part of the year is generally the most stressful. There are extra expenses of gift giving and spending money on entertaining family and friends. There is the stress of having company including some that you are not so happy to entertain. It is your own expectation that the holidays should be a certain way – from the food to the gifts to the conversations. So in turn, it is a time for a certain amount of disappointment for some. Did I give the right gift? Was it enough? How will I find time to decorate and clean the house? Did my guests feel at home? What if someone does like the menu I planned? When are they going to leave? I don’t have time for a run. I don’t have enough money. My job is driving me nuts – I don’t have time to do all that I need to do. I don’t have time for ME!!!
What is this doing to you? The stress is creating a perfect set up for weight gain.
When we look at stress – a certain amount is necessary – it is when it becomes an excess that our bodies begin to respond in an unfavorable way by releasing too many stress hormones. This results in a myriad of health hazards – high blood pressure, stomach issues, headaches, and yes…. weight gain!
The increase of the stress hormone, cortisol is responsible for the belly fat – another risk for developing cardiovascular disease.
So while you are making your New Year’s resolutions, maybe you can start with learning new stress reduction techniques and get some help to stay on track for a healthier you this year.
Start with breathing.
Find a comfortable position. Close your eyes. Notice the muscles in your face, neck, shoulders, and back. Notice where your hands and feet are.
Now, focus on your breath.
Inhale slowly counting to 4. Feel the movement of air from the tip of your nose flowing down to your belly like a balloon. Hold for a count of 4. Then exhale to a count of 4 and Notice the air and it deflates and comes back out of your body.
Repeat 4 more times.
Now notice all your muscles and how they feel different – especially where your shoulders are.
Doing this simple exercise 5 times is an incredible stress reducer.
Tags: health coach, Integrative Health, lose weght naturally, New year's resolution, stress, weight loss, women and heart disease, women's health
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!
At this panel discussion, you will have the opportunity to
engage medical experts at Duke Medicine about several prevalent health and
wellness related issues for women, as well as their correlation with each other
and with your overall health and well-being. Topics will include:
Panel members include: Carla Hollis (Moderator), Peggy
Gleason, RN MS NHD, Dr. Radha Kachhy, and Dr. Paul Peterson.
Please visit the Greater Raleigh Chamber of Commerce for more information.
From Wilmington, NC and Points South East
Take I-40 west into Raleigh until exit #301 for I-440 North (outer Beltline)
Follow I-440 North to exit #10 (Wake Forest Road)
At the end of the exit ramp, make a right at the stoplight
The North Raleigh Hilton is located approximately ÂĽ mile on the left across from
Raleigh Community Hospital
I finished a Mindful Based Stress Reduction program and Duke recently.
It sounded interesting and I wondered if it was just a review for me on meditation or how pay attention more and slow down a bit. It seems that everyone including me is always in such a rush.
The first night was fascinating I gained a real eyeful about myself and my speed – not only in the things I do, but in how I think.
I’ve meditated in the past on and off so it wasn’t difficult for me to sit quietly for a few minutes to “settle down”. But when I began to bring this mindful practice into other things during the day, it was then I realized that I was only slowing down while I meditated and then resumed full speed when I was done.
It occurs to me now that the behavior seems rather redundant.
To be mindful, means to bring awareness to each thing I am doing throughout the day, so as to not miss any part of my life. How many times have you driven somewhere, only to get there and not remember the trip?! I realize that
going through life this way IS missing the journey – isn’t the journey what your life is all about?
So with this in mind, I have decided it is a practice that I must embrace so I can truly live each moment of my life. Time is far too precious to miss anything.
Each moment – this includes eating. I can attest that I had not taken time during meals to embrace what was before me – to look at it and notice the different textures of the food, the colors, the aromas, the sounds and the arrangements of the food before me. Perhaps noticing where it came from (hopefully not a can) – maybe think of the seeds that were planted, the harvesting of the item, the processing to package it – the people who have participated in the food reaching me. And yes the preparation of the food –whether in the restaurant or in my own kitchen.
Then to take a bit and feel it in my mouth, experiencing the tastes on the different parts of my tongue. To do this is quite interesting. It opens up a whole world of what we experience at mealtime.
So – in my quest to develop this proficiency, I have found that it is indeed a skill! Imagine just to sit and enjoy the quiet, your breath, your swelling abdomen as your breathe in, embracing each moment as you are right now, right here. It is quite profound. Not only at mealtimes, but in each moment you live.
How much do we miss in our lives while we are busy getting to the next task?
Hmm….. it is now that I find myself not missing a thing. Each moment is a blessing.
Tags: Integrative Health Coaching, MBSR
The term coach is so loosely used these days that I find it hard to articulate what makes me stand apart from all the other coaches.
First of all, I suppose I can start with my training. I studied at Duke Integrative Medicine and just as the name implies, Duke certainly has some high standards and holds the gold standard of any program.
I was honored to be a part of this professional training.
Coach – If you think of playing a sport, you know the coach it is someone who assesses you, strategizes with you, plans with you and puts you into action. She’ll hold you accountable, cheer you on, pick you up when you fall but will never give up on you.
This also describes why we are called coaches in my work.
The integrative health component is about exploring your life as a whole – how are you taking care of yourself in terms of your nutrition, your movement, you relationships, your spirituality and your environment. This also includes how you are being taken care of on a professional level – what pharmaceuticals, supplements, medical treatments, alternative treatments or preventative care you practice. With all these things in mind, I assess to see where there is an imbalance – because, when there IS an imbalance – there will be a consequence to your health – total health – mind, body, and spirit.
Keeping mindfulness in the center of all things, I help you to identify what you want to change. We form a partnership and discover what’s stopping you from achieving this change, and uncover the obstacles. Together, we co-create a strategy that resonates with you, using small, manageable, achievable goals –often times baby steps toward a greater goal. With these we agrees on a time frame you feel comfortable with to achieve forward movement towards your goals. Working together in a partnership ensures your success in the path you are creating. And yes – I do hold you accountable so you get to the place you are striving for. That’s what a good coach does – they stay with you till you win the game.
I challenge you to ask yourself this question, “what is your vision of optimal health mind, body, spirit?” Once you have an idea of what your want to change, let me help you toward your ultimate goal.
Peace & Wellness,
Peggy
Tags: committment, Duke, Duke integrative Medicine, goals, health coach, Integrative Health, Integrative Health Caoch, Mind body spirit, mindfulness, total health, wellness
