As mentioned in my previous post, my mother has always had to deal with having a daughter who is unable to sit still, literally and figuratively.
As far back as I could remember she would always tell me,
“No corras antes de caminar.”
(Don’t try running before you can walk.)
Throughout my life, it’s applied to multiple scenarios.
Me:Mom, me quiero rasurar las piernas
Mom:Victorita, no corras antes de caminar.
(Me: Mom, I want to shave my legs. Mom: Victoria, don’t run before you can walk.)
Me:Mom, ya no aguanto! Quiero salir corriendo!
Mom:Mija, ten paciencia. No corras antes de caminar.
(Me: Mom, I can’t take it anymore! I want to run out. Mom: My daughter, be patient. Don’t try running before you can walk.)
She then likes to go on and tell me how ironic it is that I’m always “running†when I was lazy and took forever to learn how to walk as a baby.
The moral is that everything comes in due time. We spend our lives rushing through every moment, every phase. Sometimes you just gotta sit back, drink a mimosa and enjoy the moment.
Doing the “same old, same old†may not sound exciting, but it can actually make you – and your family – happier and healthier.
With all the stress we face in our lives everyday, it’s hard to get a handle on what needs to be done, and when. Without proper organization, important things could be missed or forgotten, causing added stress later.
Whether it’s reading, yoga, or just spending time with your family, having committed daily acts are essential to everyone’s day. Having a routine means that your body naturally knows what needs to be done, which eliminates a lot of unneeded stress in daily life.
For me, my early morning power act kickstarts my daily routine:
I begin my day at 4am with one hour of reading, meditating and prayer. Then I walk 3 miles and run 3 miles back. After that, I do a ½ hour of yoga, and then my reward is jumping in the ocean and watching the sun rise.
Make routines work for you. Be happily flexible. Rigid routines are more likely to fail; flexible ones are more likely to last.
Here are some steps to help you get started:
1. Make a List – In order to start getting your life organized, making a list is imperative. Start with a list of things that absolutely must be accomplished that day. Write down what you have to pick up at the store on the way home, or what tasks are due at work. Being able to cross completed items off the list as you go provides a sense of self-confidence and encourages you to check more items off of your list.
2. Keep it simple and specific – Make the goal tangible such as, “I get up every morning at the same to take care of my body and spirit.”
3. Plan for success – Think through what you’ll do if confronted with challenges. Always think if x happens, I will do y. This kind of mental preparation will help you to stick to a diet or exercise routine.
 4. Make your goal a habit – Getting into a daily routine when you’re constantly used to running around can be a hard at first. Set a goal of getting into a routine for 30 straight days. This will turn into a daily habit, and you won’t even have to think about it again.
Dr. Josefina Monasterio is a certified life coach, fitness expert, and nutritional counselor based in Vero Beach, Florida. She holds a PhD in Adult Personal Development from Nova University and a Master’s Degree in Education from Boston University. Dr. Josefina is also a certified Yoga Therapist from the World Yoga Society of Calcutta, India, and host of Healthy Power TV’s “The Dr. Josefina Way.â€
As anyone can imagine, raising two kids on your own is no easy feat. Now, imagine one of those kids being a high strung, energetic, siempre a millón (always going at a million) daughter like myself.
I’ve been blessed with a mother who knows how to deal with crazy, and in turn, has tried to teach me how to not allow the crazies of the world make me crazy(ier). Or, as she says,
“Donde hay un loco que no hayan dos.”
(Where there’s one crazy let there not be two.)
As simple as that phrase is, I can’t tell you how many times it’s helped me both personally and professionally. When people are under stress, they tend to act out.
So, whenever you find yourself in a situation where you feel everyone is acting crazy, just remember to keep the calm.
Eating plenty of fruits and vegetables is a cornerstone of good health. It helps control blood pressure and cholesterol, keeps arteries flexible, protects bones, and is good for the eyes, brain, digestive system, and just about every other part of the body. But many of us have trouble putting that knowledge into practice and getting five or more servings a day.
One big barrier to tapping into the power of produce is the perception that fruits and vegetables are expensive. That’s not necessarily so. You can buy three servings of fruits and four servings of vegetables for well under $2 a day, according to a survey by the U.S. Department of Agriculture.
Preparation time, unfamiliarity, and old habits are other barriers to eating more fruits and vegetables. But the effort is well worth it, as you get plenty of heart-healthy antioxidants, fiber, and a host of vitamins, minerals, and other phytonutrients from fruits and vegetables.
Here are some suggestions for tipping aside these barriers:
Know your needs. For the mythical 2,000-calorie-a-day diet, the latest guidelines recommend a minimum of 2 cups of fruit and 2½ cups of vegetables a day. More is better.
Set a goal. If fruits and vegetables are minor items on your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add another and keep going.
Be sneaky. Adding finely grated carrots or zucchini to pasta sauce, meat loaf, chili, or a stew, is one way to get an extra serving of vegetables.
Try something new. It’s easy to get tired of apples, bananas, and grapes. Try a kiwi, mango, fresh pineapple, or another of the more exotic choices available at your grocery store.
Blend it. A fruit smoothie is a delicious way to start the day or tide you over until dinner.
Be a big dipper. If the natural flavor of carrots, celery, broccoli, or other veggies isn’t enough, try dipping them into hummus or another bean spread, some spiced yogurt, or even a bit of ranch dressing. Or slather peanut butter on a banana or slices of apple.
Spread it on. Try mashed avocado as a dip with diced tomatoes and onions, or as a sandwich spread, topped with spinach leaves, tomatoes, and a slice of cheese.
Start off right. Ditch your morning donut for an omelet with onions, peppers, and mushrooms. Or boost your morning cereal or oatmeal with a handful of strawberries, blueberries, or dried fruit.
Drink up. Having a 6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables and spares you 10 teaspoons or more of sugar.
Give them the heat treatment. Roasting vegetables is easy and brings out new flavors. Cut up onions, carrots, zucchini, asparagus, turnips and coat with olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Use roasted or grilled veggies as a side dish, put them on sandwiches, or add them to salads.
Let someone else do the work. If peeling, cutting, and chopping aren’t your thing, food companies and grocers offer an ever-expanding selection of prepared produce.
Improve on nature. Don’t hesitate to jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil.
Sweeten it. Try dipping your fruit in chocolate or honey. For example, I just mashed a pear, added honey and cinnamon – yummy!
Dr. Josefina Monasterio is a certified life coach, fitness expert, and nutritional counselor based in Vero Beach, Florida. She holds a PhD in Adult Personal Development from Nova University and a Master’s Degree in Education from Boston University. Dr. Josefina is also a certified Yoga Therapist from the World Yoga Society of Calcutta, India, and host of Healthy Power TV’s “The Dr. Josefina Way.â€
For millennia, our ancestors have existed in a very close relationship with the natural world. We have been intrinsically connected to the rhythms of our natural environment, from our water and food, to the changing of the seasons. As humans we seem to have an innate need to be close to nature and living things. We seem drawn, almost unconsciously, to activities which involve the natural environment.
It is only in more recent times, largely due to industrialization and urbanization, that man has become more and more disconnected and isolated from the natural world. People in industrialized nations now spend more than 90 percent of their lives indoors. Our time spent outside, surrounded by nature, is estimated at only 1 to 5 percent. In our modern society, that in-built need for relationship with nature has become disrupted, leaving us unbalanced and open to a variety of mental and emotional problems.
Most people are already aware of the beneficial psychological effects of simply being on a beach, paddling in a stream, or walking in a forest or the mountains. I’m sure it is no accident that we are drawn to areas of natural beauty when taking our holidays. The human need for nature is not just linked to use of its resources, but it also has an influence on our emotional state, thought processes, physical health, and even spiritual well-being.
Compared to many traditional talking therapies, eco-therapy is often focused much more on experiential learning. Participants are forced to learn to appreciate being present in the “here and now” and immerse themselves in the environment and activities. Because of this, change can often occur without the lengthy discussion often associated with many talking therapies.
You can develop greater awareness of your own strengths through the use of the natural environment and challenging nature-based activities. This can also build trust and motivation in yourself, and others, as well as reduce anger, depression, anxiety and stress.
Mankind’s use of nature to enhance well-being, physically, mentally and spiritually, has been around probably as long as humans have existed.
I make it my daily practice to get up at 4am. I then pray, meditate and read the scriptures. By 5am, I am out the door for my morning walk/run with nature, which brings me close to God. I walk literally looking up to the sky in awe of the immense beauty of the sun, the birds singing happily for a new day, and the smell of jasmine and other scents of trees and flowers. Then I do my yoga, and finally, I jump in the blue ocean to feel the warm water healing my soul.
Personally, these disciplines have brought me unlimited growth and understanding of my purpose.
Look around you, and try a nature regimen that works for you!
Dr. Josefina Monasterio is a certified life coach, fitness expert, and nutritional counselor based in Vero Beach, Florida. She holds a PhD in Adult Personal Development from Nova University and a Master’s Degree in Education from Boston University. Dr. Josefina is also a certified Yoga Therapist from the World Yoga Society of Calcutta, India, and host of Healthy Power TV’s “The Dr. Josefina Way.â€
Victoria Moll-Ramirez is a broadcast journalist based in Atlanta, GA. She is originally from Miami, FL and had the great fortune of being raised by the sassiest, spunkiest, wisest, most hysterical Honduran woman in the world. Victoria’s mother, Bélgica, is 60-years-old, resides in Little Havana (Miami) and enjoys a good margarita accompanied by a heartrending ranchera. Victoria blogs about her mom’s funny and wise sayings on, “In My Mother’s Words.â€
