Wednesday, April 15, 2009

What Is Your Best Life?

Remember a few blog posts back I said my work as a holistic nutritionist wasn't just about teaching folks to eat mindfully and encourage exercise? It's about the WHOLE you. I want to help you live your best life.

Let's talk about that! I think most people would agree a good life which supports wellness and joy is comprised of fulfilling relationships with other people, optimal health/fitness and a feeling of inner contentment and happiness. Contentment comes along with fulfilling relationships and optimal health, but also with meaningful work. Also whether you believe in God or not and whether you participate in organized religion or not; a spiritual connection of some kind is an important and necessary part of your life. It is integral to the expression of wellness and joy in your life.

Let's stop a minute and recap; your best life supportive of wellness and joy is comprised of:

a. Fulfilling relationships with other people

b. Optimal health/fitness

c. Inner Contentment/Happiness

d. Meaningful work. Spiritual Connection

How close is your life to the ideal circumstance of each of those five objectives? How balanced is your life?

I have homework for you to do. My clients have found this exercise immensely beneficial. Sometimes we need someone else to give us "permission" to get off the merry-go-round we live on and take some "me" time. Time to take stock of our life; what we're happy with and what we need to change in order to be happy. Consider this your permission to do just that! So get a glass of iced tea (or whatever you like); find a comfy quiet spot and with a journal or notebook ponder the questions below. The questions are just a place to start....just go with them and write what you feel. Hey, I'm not asking you to do anything I haven't already done....I promise you it'll be worthwhile. Nobody needs to see what you write. It's just between you and your notebook.

1.Write down the names of the five people closest to you. Next to their names write your feelings about how they add to your life. Do all the people in your life support you positively? Are there negative people close to you in your life? How do people who are negative make you feel? Do you let the negative people in your life rob you of your power?

2. Write about what you do with fore-thought to clearly support your health. How many servings of fruits, vegetables, protein, grains, dairy do you eat everyday? Or do you even give any thought about eating in a nutritive way? If you've already started the Shrink It Weight Loss System you're ahead of the game. Congratulations! What do you do for exercise? Do you workout in a gym? at home? How many minutes/hours a week do you exercise? Or are you a couch potato? How much do you weigh? Do you have any idea how much sodium is in your daily diet? Are you happy with your level of wellness?

3. Write about your life. Are you more often happy or sad? Are you depressed? Do you always feel hurried? Is there not enough time in the day? Do you wake up smiling? Do you ever just take time for you? What do you do for enjoyment? How often? Some people never stop "doing". They are incessantly on life's treadmill and complaining. Is that you? What would your ideal life look like?

4. Write about your feelings regarding your work. Is your work just a job for which you get a paycheck? Or do you wake up in the morning with a passion to do the work you do? Why, or why not? What IS your passion? What puts a bounce in your step and a smile on your face? If you're not doing that which puts a bounce in your step and a smile on your face, why aren't you?

5. You are not just a mind and a body. You are also spirit. Your spiritual self plays an integral part in the expression of physical wellness and emotional joy. For instance, (and this is just one small example) the act of meditating makes dieting more successful by getting at the cause of excessive appetite or emotional eating habits. What part does spirit play in your life? What do you do to support/enhance the spiritual side of your nature?

In this journaling exercise you may have found insight into not only what is right about your life, but also what you could change to support and enhance wellness and joy in your life. You don't need to make sweeping changes in your life all at once. In fact, you shouldn't. Rather, make small changes over a period of months. Maybe the questions I presented you with only scratched the surface. Schedule some quiet time and think about your life! Decide how you would like to improve your relationships with other people, attain optimal health/fitness, increase your work happiness and your connection to the spiritual. Be sure to see your physician before you start an exercise program.

And yes, I can hear you saying, "What does this have to do with weightloss, being healthier or optimal wellness"? My friend, it has everything to do with it. Consider these wise words:

"Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity." ~World Health Organization, 1948

"The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually." Greg Anderson

Contemplate what you need to change in your life in order to experience your BEST life. Until you THINK about what your Best life would be how can you have it?

Wishing You Wellness and Joy!
Pam Murphy,M.S.,RRT Holistic Health Coach
314-397-0686 anytime (really!)

A Seat In Hell

Food is the most powerful drug on earth and yet we don't think about it. We mindlessly pull into drive-up windows and eat big butt burgers, fries and sodas or imbibe $4 coffees. Most of us don't give a second thought to the nutrition (or lack thereof) in our food. But we wonder why the ranks of chronic illnesses and obesity are swelling (no pun intended). Are we stupid?

Think about this. Humans are the only creatures on the face of the earth which feed their children junk food. How dumb are we? Seriously, have you stopped to read the ingredients of some of the food marketed to kids. I swear there must be a seat in hell reserved for anyone who would market frankenfood to kids. Do you realize cancer is the #1 killer of kids? And we're now seeing Type 2 diabetes (an ADULT disease) in children. Ya think it could be what they are eating? and drinking? Are we stupid?

Considering food as a powerful natural drug; here's something to think about:

"With the exception of accidents and suicide, the 10 leading causes of death in the US can all be caused by eating the wrong diet, and all of them have been cured by eating the right diet!"

There's an awful lot of evidence out there that what you eat is pretty darn important to your best level of survival, huh! Throughout this blog I've been telling you to think twice about processed foods. We all need to be eating fresh fruits and veggies and much much much less processed foods. Whole foods should be the centerpiece of your healthstyle.

Let's look at the benefits of just one food, grapes:

Daily grape juice consumption reduces oxidative DNA damage and plasma free radical levels in healthy Koreans.
Park YK, Park E, Kim JS, Kang MH.
Mutat Res. 2003 Aug 28;529(1-2):77-86. Erratum in: Mutat Res. 2004 Feb 26;546(1-2):103

Concord grape juice supplementation reduces blood pressure in Korean hypertensive men: double-blind, placebo controlled intervention trial.
Park YK, Kim JS, Kang MH.
Biofactors. 2004;22(1-4):145-7.

Potential health benefits from the flavonoids in grape products on vascular disease.
Folts JD.
Adv Exp Med Biol. 2002;505:95-111. Review.

Grape flavonoids and menopausal health.
Huntley AL.
Menopause Int. 2007 Dec;13(4):165-9. Review.

It would be to your benefit if you cast all processed foods from your life. It CAN be done! It's a CHOICE folks. Make the right one. The future quality of your precious life depends on it.

Oh well there I go ranting again..... sometimes I can't help myself. Went to the grocery store this morning and do you know how MANY grocery carts I saw with NOT ONE fresh veggie or fruit in them. Carts full of frankenfoods filled with colorings, preservatives, sugar, ugh! .... it was a holistic nutritionist bad dream. I very nearly needed to duct tape my mouth. Honest.

Soooo tell me how are YOU doing on the Shrink It Weight Loss System I need to hear from you! I've had a few of you call me but I know there's more of you out there. I don't bite but I may take your potato chips away from you. Seriously, I'm here for you! Let me HELP YOU. K?

Need some help transitioning to a healthstyle which supports your wellness? Subscribe to the Empowering Wellness Newsletter at

Pam Murphy,M.S.,RRT

314-397-0686 ANYTIME!!! (really!)

Repetition and Acceptance

Hmmmm...Let's see millions of dollars are spent per year to program you to drink soda. Repetition works.

Fast food places spend millions of dollars per year to program you to eat fast food.
Repetition works.

Can you see how this relates to pharmaceutical commercials? And the acceptance of side effects?Repetition works.

Yes, repetition works. But it only works if you aren't thinking about what you are putting into your body. It only works if you haven't taken responsibility for your wellness. No-one would put water in the gas tank of their car and expect their car to run. Cars run on gasoline. What you put into your body to "make it run" is as important as the fuel you put in your car. Your body "runs" on nutrients.

You can get away for a lot of years with being a couch bum and eating less than nutritiously. But it will eventually catch up with you. It will catch up with you in the form of diabetes, cancer, heart disease, stroke, etc. You know; the lifestyle diseases.
We have to start thinking critically. Thinking for ourselves. Thinking people eat food because it is nutritious. Thinking people need less pharmaceuticals (and sometimes none). Thinking people are healthier.

If you take care to exercise and put the right nutrients into your body you will greatly lessen the chances of having to succumb to using pharmaceuticals. And you will greatly enhance your quality of life. Think about it.

Corn Puffs Or Carrot Sticks?

Have some questions for you. Did you ever consider injecting yourself with heroin? And is it perfectly acceptable to you to drink a six-pack every night? I bet right now you're thinking; "Whoa she's nuts!" Admittedly those are extreme examples. (Got your attention though, huh!)
It's amazing the number of people who would not think of doing the above, but who think nothing of plopping themselves on the couch to watch TV while wolfing down a bag of chips or bowl of ice cream every night. Fast track to diabetes and cardiac complications. Where did you think lifestyle diseases started? They start in many cases on a couch in front of the television.
The processed food industry has done such a good job of inundating us with mind-numbing commercials for snackfoods; we don't even think twice anymore about nutritional content or what our bodies need in order to work properly. Does your lifestyle need a change? Change it NOW or deal with the effects of your choices in the form of illness later. Where do you start?
Start with thinking BEFORE you eat. Learn to substitute healthy snacks for the unhealthy snacks you crave.
If you're craving candy try eating a piece of fruit. If you're craving ice cream try eating some (natural) applesauce.
If you're craving cheese puffs try eating carrots. If you're craving potato chips try eating pretzels or popcorn.

If you make GOOD CHOICES often enough they become easier and then become a new healthy habit. Cool how that works, huh?
Do you need help changing your healthstyle? Subscribe to the Empowering Wellness newsletter

An Amazing Life

Thought I'd tell you about a product today. It's what is called a functional beverage (i.e. a health beverage). It's not a part of the Shrink It Weight Loss System, (but I think it should be). Take a look at the functional beverage Limu Plus. Here's two audios about it: Part one and Part two . They talk about fucoidan on the audios. Go to and search "fucoidan". You'll find over 700 studies. You'll quite possibly thank me for telling you to go search "fucoidan". A minute of your time could change your life. Awesome, huh! This could quite possibly be the best tip anyone will ever give you. I drink Limu Plus every day. (hint, hint.)
The hospitals are filled with folks suffering lifestyle diseases. Ills which could have been prevented. Think about this. THINK. Do you realize the World Health Organization (WHO) states 70% of Cancer is preventable with healthy nutrition? Did you know an optimally working immune system stops cancer in it's tracks everyday? So how well are you taking care of yourself! If that knowledge doesn't motivate you to eat healthy nothing will. (Again, go search "fucoidan"). They also say 70% of all disease starts with a deficiency of antioxidants. NUTRITION! Red, yellow, green, orange, white veggies and fruits! Fill your plate with color to support your wellness!

It's a sad thing to see a preventable illness take away the choices in a persons life or even take their life. No one needs to suffer a lifestyle disease; unless you make poor eating and exercise choices. Resolve today to make your lifestyle (I like to call it your "healthstyle") work FOR you instead of AGAINST you.
Life is terrific... get all the goodness out of it you can! What an amazing gift life is! I have a hard time putting into words what it was like to be sick for 17 years and then find myself in remission. How blessed I have been! I struggle to impart what a joy life is to everyone I meet. But there aren't words expressive enough to explain how differently I experience life in remission. It's 110% awesome and that is an understatement! I'll say this you have not seen the true beauty of a rose (or any flower) until your life has been threatened. The beauty I see is beyond description. What a gift life is!
You know my work as a holistic health coach isn't just about healthy eating and exercise encouragement. It's about the whole you! I want you to have your BEST life! Your best life starts with being mindful of giving yourself health-enriching nutrition and moving your muscles. There's no getting around it. Yet people will say "I don't have time". Do you have time for illness? Illness doesn't give you a choice in how you spend your time.

Think of it this way (and yes you've read these words from me before). If you were diagnosed with a life threatening disease you would do everything you could to get well. You'd seek out nutrition advice and eat healthier. You'd seek out exercise advice and (if you were able) you'd exercise. Cos you don't want your life to change; you don't want to have to depend on anyone else and want to be able to provide for yourself and family. Oh and you don't want to die before your time. Don't you agree?

And if you think about it I'd guess you'd agree (wouldn't you?) most of us live such a fast-paced life we often don't take time to ponder how much we love our life or ourselves; until we get sick and are forced too. Consider taking proactive care of yourself? The western medical system is so tuned into reactivity. It's much easier to stay well then to get well. Our reactivity mindset fuels the problems with our healthcare system. We MUST reframe our outlook on wellness. Love yourself NOW! You are special and unique! Your smile lights up the world around you! You Rock! Make your healthstyle work FOR you instead of AGAINST you and have your BEST life.

Need help with your healthstyle? Subscribe to my Empowering Wellness newsletter at

Change Your Healthstyle, Change Your Life

Good Morning! And it's a beautiful sunny spring morning here! Yeaaa! My clients tell me they know they need to overhaul their eating but they don't know where to start. Is that YOU? Well, I have some good info for you today. Changing your lifestyle ( I like to call it "healthstyle") will literally change your life. You'll have more energy, less aches and pains and a healthier mentality. Here are some tips to help you change your healthstyle to a healthier one?

Start with eating approximately every 3 hrs. (i.e. 4 - 6 times a day, three meals and 2 or 3 snacks). Spreading the calories out benefits you a couple ways:

You maintain your energy all day.
You balance your sugar and prevent cravings.

And remember never ever skip breakfast. It sets you up for the rest of the day!

But what to eat and how much?? Let's look at your plate: divide it into thirds. One section will be for protein, one for a complex carb and the last for a fruit or vegetable. So when you sit down to eat you will have one serving of a protein, a complex carb, and a fruit/vegetable. For example, have a 4 ounce piece of salmon with 1/2 cup of brown rice, and a salad.

The next meal substitute the salmon for turkey, the rice for quinoa, and the salad for asparagus. Or substitute the salmon for chicken, the rice for a slice of whole grain bread, and the salad for broccoli. (Hint: I like to use flaxseed oil on my toast instead of butter! I even sprinkle it on my vegies!) What about breakfast? Have a hard boiled egg with a few strawberries or a slice of melon and 1/2 whole grain bagel or english muffin. Or have a smoothie (soy milk, strawberries and banana with Appetizer Diet Vanilla Shake). Eating like this you will have approximately 300 - 400 calories per meal.

So what about snacks? Well, here are some ideas for 100 calorie healthy snacks:

1. 2 domino-sized slices low-fat Colby or cheddar cheese
2. 1 cup sliced apples with 1 tablespoon smooth peanut butter (I recommend organic peanut butter not the commercial peanut butter with added sugar).
3. 10 dry roasted cashews or 12-15 natural almonds.
4. One hard boiled egg.5. 1 cup squash (baked acorn or butternut)
6. 5 oz. Turkey breast (roasted, no skin)
7. 25 pistachios8. 10 cashew nuts
9. Half a small avocado
10. 3 ounces cooked whole-grain noodles with 1 fresh tomato and 1/2 ounce hard cheese
11. 3 handfuls of unbuttered popcorn, seasoned with herbs
12. 2 ounces of lean roast beef
13. 2 TB hummus and 10 baby carrots
14. as many cucumber and celery sticks as you'd like
15. Scramble 5 egg whites and cook in a non-stick skillet. Top with 1Tbsp of salsa.

How do you incorporate the Shrink It Weight Loss System into your eating regimen? Here are some suggestions:

Have a shake and a cookie for breakfast OR lunch OR dinner (I prefer lunch.)
Have a shake OR a cookie for one of your snacks
Take your VitaOne and Omega 3 supplements at breakfast.

Keep in mind eating mindfully aware of nutrition is only one facet of your new healthy lifestyle! Do NOT forget exercise! Exercise is important to a healthy body. However, be sure to check with your physician before starting an exercise program; especially if you have been sedentary for a long time. Drink a Crave Energy Drink before/during your exercise routine!

Did you know loss of muscle mass is a huge reason for a lagging metabolism? Being sedentary, as many of us are these days, is a great detriment to maintaining a normal weight. Muscle burns a lot more calories than fat. So get off that couch! Find yourself a form of exercise you will enjoy and then DO IT! Hire a personal trainer to work with you (as I have) to develop an exercise routine you can live with if you must. Do what you must do to get yourself off the couch and moving!

As always I'm here to help you! And with the purchase of the Shrink It Weight Loss System I give free health coaching to support you (1 - 30 min phone session a week and unlimited email contact).

Tuesday, April 14, 2009

Don't Believe The Doctors

Wow! what a great morning! Great workout at the gym. Today is an aerobic day; bike, arc trainer, arc trainer with arms and treadmill. FUN!! FUN! FUN!

If you have a chronic illness, don't believe your docs. When lupus was socking it to me at the worst one of my docs referred to me in his notes as "steroid dependent" and "unfortunate". All of my docs told me I'd be on steroids (prednisone) forever. When I grew tired of hearing docs say "I don't know" I took charge of my wellness and responsibility for finding answers on my own. Today I am OFF all pharmaceuticals and have been in remission for five years. I'm anything but "unfortunate" and most certainly NOT steroid dependent. Hence, the reason I went back to school and earned an M.S. in Holistic Nutrition. I want to help others like I was helped.

I'm not going to tell you that changing your diet, changing your mind and exercising is going to give you the remission that I have attained. I don't know that. I DO KNOW everything in your life which isn't promoting wellness which you change for the better will give you a greater degree of wellness. So what are you waiting for? Give yourself a fighting chance! Western medicine is really good at creating victims. Doctors don't have fortune-telling ability. Don't let them put a black cloud over your life. You can choose NOT to be a victim! You ALWAYS have a choice.

That bears saying again: You ALWAYS have a choice!

I've seen so many people with chronic diseases just give up. They only do what their docs tell them. They don't try to help themselves. They become victims as they become their disease. The minute you identify with your disease and allow it to define your life you become a victim. Realize this: In 17 yrs of my lupus being active not one physician (and I had an army of them) inquired about my nutrition. NUTRITION is what gave me my life back.

This advice goes to the "healthy" folks out there too! Read yesterdays blog. If you aren't taking charge and taking responsibility for your wellness you have a really high probability of joining the ranks of those with chronic illness. Remember 85% of diseases are lifestyle related. So get off your butt! Stop saying you don't have time to exercise or cook healthy meals. In a REAL WAY you DON'T have time. You don't have time to waste making excuses. "Healthy" people don't have to be victims of lifestyle diseases either... UNLESS you choose to be!

Start with a terrific multi-nutrition supplement, VitaOne . VitaOne is part of the Shrink It Weight Loss System. It's a terrific supplement whether you have weight to lose or not. The Super Nutrition of one VitaOne packet is equivalent to nutrients found in: 30 cups Kiwi (niacin), 15 oz Steak (magnesium), 50 cups cooked carrots (B6), 198 Medium Apples (vitamin A), 10 cups Green Beans(folic acid), 5 cups Raw Spinach (calcium), 378 Cantaloupes(Vitamin E), 48 slices Wheat Slices (zinc), 3 cups Green tea (polyphenol Extract content), and 60 peaches (Vitamin C). One packet a day delivers the vitamins, minerals, antioxidants, concentrated green nutrients, enzymes and essential fatty acids your body needs.

Take some time today and ponder what in your life does not promote wellness. Get a notebook or a journal and make a list. Resolve to replace what doesn't promote wellness with behaviors which do promote wellness. Make a second list of positive behaviors you wish to change to. Then go at them one at a time.

Your daily nutrition regimen should include:

Women - 7 servings of veggies and fruits
Men - 9 servings of veggies and fruits
Children - 5 servings of veggies and fruits

If you need to lose weight I recommend the Shrink It Weight Loss System If not you can purchase the system products individually as well as childrens vitamins here . Everyone needs to supplement their nutrition with a quality multi-nutrition product.

Do what you can to make your lifestyle work for you instead of against you!

And don't believe the doctors..... You always have a choice! You don't have to be a victim.

If you take my advice and I so hope you do please let me know how things are going for you.

To your wellness and joy,

Pam Murphy,M.S.,RRT 314-397-0686 anytime!

Monday, April 13, 2009

Facts For Thought

Wow! I had a great workout with my personal trainer this morning. I look forward to my workouts at the gym. Four mornings a week I mix up a bottle of CRAVE energy drink and head to the gym. Gradually I'm able to do more and more. I have noticed my balance is better and I'm stronger.

But enough about me; I wanted to share some facts lots of folks aren't aware of with you today:

1. Human genes remember a sugar hit for two weeks, with prolonged poor eating habits capable of permanently altering DNA. - (from a study in the Journal of Experimental Medicine)

2. 85% of all disease can be directly attributed to lifestyle, (it's an AMA fact).

3. 90% of doctor visits can be attributed to stress.

4. At least 70% of cancer can be PREVENTED thru nutrition according to the World Health Organization.

If your health, exercise and eating habits haven't turned you into a firm, energetic and unstoppable powerhouse perhaps you need to change your habits. Ya think?

To often I hear from people they don't have time to cook healthier meals or exercise. Oh well, we all make choices. You can lead a horse to water but you can't make him drink. But the statistics I gave you paint a very grim picture of where a lifestyle of poor health, exercise and eating will lead you. You must get your lifestyle working for you instead of against you! I'm hoping you take these statistics to heart.

It's not easy to correct poor health, exercise and eating habits. The benefits of a healthy lifestyle aren't just about gaining or losing weight or being sick or well. Your success in what you do with your life is impacted by your lifestyle. Sometimes folks think they can put off exercising and improving their lifestyle until they are farther along in their career; until they've reached a certain level of success. But in actuality it works in reverse. Put your health first and everything else in your life is enhanced. Quite frankly, especially if you are already overweight you don't have time to not have time to put your health first.

Don't try to change everything all at once. Change one thing at a time. First, get your doctors OK to start an exercise program. Then find an exercise you enjoy. Add a salad a day. Add a piece of fruit a day. Start drinking 8 glasses of water a day. You get the idea? Gradually you'll find yourself feeling better, normalizing your weight, having more energy than you've had in a long time.

Need some help? I'm always available to you. And as always I'm offering free health coaching with the purchase of the Shrink It WeightLoss System. You can also get the supplements individually here: Pams Nutrition Store

Pam Murphy,M.S.,RRT
314-397-0686 anytime