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February 2014 Newsletter |
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Have you ever noticed that when you start to think more negative or bring in fear into a situation, more of it continues to occur? Negative emotions narrow your mind and focus your thoughts, creating a contracting experience. There are many impacts to our body, mind and spirit based upon our attitude and outlook.
Studies have shown that when people experience positive emotions, they will see more possibilities in their life. Thinking and exhibiting positive emotions and thoughts create expansion
Each of us has challenging days periodically, remembering that each choice we make (with our thoughts and actions) will create our next moment, thought, day, and result. By shifting our outlook, we can create more options and positive outcomes for the remainder of the day and the future.
Simple Steps to Shifting to More Positive Emotions and Thinking:
- Meditation: a process of calming our mind and body from day to day activity and stress. It helps release our ego’s strong hold of insecurities and fears. By taking just 10 minutes per day to become quiet and/or follow a guided meditation, you can create a better sense of calm and balance within yourself; allowing you to become more positive over time.
- Awareness and Rephrasing of Words: slowing down to realize what thoughts are surfacing in our mind and then creating the discipline to rephrase those thoughts into a more positive words. For example instead of thinking or stating “I always yell”, try to rephrase to “I speak in a calm tone.” Instead of repeating what you do not want or focusing on what you do not want (i.e. I do not want to get sick) and focus on what you do want (i.e. I am healthy), is a very powerful exercise.
- Gratitude Journal: documenting the positive aspects of your life helps you realize all that you have and focus on the positive. As a result, more positive situations will come to you. Writing in a gratitude journal daily can shift your perspective dramatically. If you are unable to think of things you are grateful for start with items that you take for granted such as the ability to see, hear, smile, walk, etc.
- Exercise: serotonin is released when we exercise. This is a very powerful endorphin and helps de-stress and create a happier sense within ourselves.
- Laugh: connect with friends for a fun evening or turn on a favorite comedy. Laughing spurs on positive emotions and helps give you a different perspective.
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THINK SPRING! |
-See my blog as I grow produce this winter: December and Parsley/Herbs -Tower Garden information and details can be found here
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We are getting close to another change in seasons this month! This is a great time to start planning how you can start growing your own produce. No matter if you are a master gardener or a novice, growing your own (if only a few vegetables) can improve your health and reduce your grocery bill. When you grow your own, you have control over what is in the soil and what is sprayed (or not sprayed) on your plants and how long it remains on the vine. Most vegetables are very easy and take little to no maintenance.
Now is the time to start planning and getting your
seeds for planting!
Easy Ways to Grow Your Own In Small Spaces:
- Square Foot Gardening – the key to getting more produce in a more compact area is the mixture of soil, compost, vermiculite, and peat moss. More details here.
- The Tower Garden: a one of a kind, Vertical Aeroponic Growing System! No dirt, no weeds and little maintenance. Lengthen your growing season by starting in late March/early April with a small heater in the water basin to keep your roots warm during the early Spring fluctuating temperatures!
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Upcoming Events |
Set Yourself Up for Success With A Small and Simple Step
Date: March 9, 2-3:15
RSVP Required due to Limited Seating
Yoga Retreat
Join us for the Fourth Annual Central Iowa Yoga Retreat on Saturday, April 12 at the Windsor Heights Community Center from 8:30am-5pm. This event is open to all levels of yoga practitioners. Partial proceeds to benefit DMARC Food Pantry.
For information and to register, click here.
Let's Get Cultured! Importance of Digestive Health and Impact of Fermented Foods
Date: April 24, 6-7:30pm
Cost: $20
RSVP Required due to Limited Seating
Natural Wellness, Natural Remedies Date: May 8, 6-7:30pm Cost: $5 RSVP Required due to Limited Seating Signup and Details
"Top Health Tips for All Ages" by Acclaimed Author and Pediatrician, Dr. Bill Sears
THIS IS A TICKETED EVENT RSVP Required March 27th 7:00-8:30pm Des Moines Marriott Downtown 700 Grand Avenue Email Melanie for a Ticket
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LATEST BLOG:
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You know how nice it feels to drive your car home after getting a tune up? The oil is squeaky clean, the fluids have been topped off, windshield wipers have been changed, tire pressure is at that perfect level, and it’s been washed
inside and out? Well, just like our cars need a tune up, a seasonal detox allows our bodies to become shiny and new again too. It allows our body to reboot our metabolism, boost our immunity, regenerate our digestive tract, gives our skin a chance to glow, and
allows us to lose weight effortlessly.....READ MORE on my blog! |
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March Recipe |
Chocolate Truffles |
Ingredients: 1 cup almond butter (can be made by grinding the almonds until they release an oil) ¼ cup raw honey ¼ cup cacao nibs ¼ cup dried cranberries ¼ cup cacao powder
Directions: Blend the butter, honey and cacao until it’s mixed well. There will be some cacao nibs in it so it won’t be smooth. Add the cranberries into the processor and blend. Put the mixture in the freezer for 10 minutes, then roll into balls. Roll the truffles in the cacao powder.
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Melanie Schmidt
Certified Holistic Health Coach, Food 4 Thought
Wellness Coordinator for Juice Plus+ Whole Food Nutrition & The Tower Garden
Individualized Health Coaching, Group Health/Nutrition Classes, Juice Plus+ Whole Food Nutrition, and the Revitalize You! 28 Day Clean Eating Online Group Program.
Specializing on digestive health and family health (preconception through senior health).
"Nourish Your Body, Mind, and Life"
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