Balance is Strength.
Strength is Balance.

Welcome to ZeSa Life!

Welcome to ZeSa Life!

Here at ZeSa we believe that health is more than simply moving your body – it involves the food we eat, the thoughts we think, the company we keep, and much, much more! We created ZeSa Life to provide a resource for YOU – a resource that will help you achieve lasting, sustainable health in mind, body, and spirit. Check back frequently to read our latest blog post, find a simple recipe for your next meal, or to connect with Sally, our health coach, to get personalized support on your health journey.

ZeSa Life is to provide health and wellness resources to its members in order to support lasting, sustainable health in mind, body, and spirit.

Snow in April?!

Unless you live under a rock, you are likely aware that it snowed this weekend in the Midwest – it snowed a LOT.  Some places got over a foot of snow over the course of the weekend. Green Bay, Wisconsin got just shy of TWO FEET! 😳

Also, unless you live under a rock, you are likely aware that it is April.  That’s right, it has officially been spring for almost a month and we were hit with a massive snowstorm.  So massive it was even given a name – Xanto.

Many people were stuck at home, activities were cancelled, and snowblowers and shovels had to be dug out of storage.  If you looked on social media at all you couldn’t help but notice all of the grumbling.

I get it – people want to be outside, it’s been cold for the past 6 months.  We’re ready for the inevitable change in season.  However, being ready for warm weather doesn’t change the fact that, at this moment, there is over a foot of snow on the ground.

So then what?  The way I see it we have 2 options: resist the snow and complain, or accept reality and not let it get us down.

Now I’m sure if we were having this conversation face to face, when you heard me suggest positivity in relation to snowpocalypse Xanto of April 2018 I would get a massive eye roll or even a half-hearted chuckle at the very least.

Regardless, I stand my ground.

Why be cold and miserable when you can be cold and happy?  😉

So back to positivity.

What experts are saying isn’t that healthier people are happy, it’s that happy people are healthier.  Did you catch that?  It’s a fact that the side effects of positivity will trickle into your physical health, mental health, job, marriage, friendships, relationships with your children, and the list goes on and on.

But how do you practice positivity when you’re just not having it? You have to raise your energy by finding legit reasons to be positive, happy, grateful, etc.

If you’re still giving me “that look” then here are some examples to get you going:

  • watching your dog pounce around in the snow
  • watching someone else’s dog pounce around in the snow
  • help someone else shovel their driveway/sidewalk (helping others makes you happy – it’s science!)
  • talk to someone who owns a snowplow business… I bet they’re happy!
  • channel your inner kid and go sledding, hiking, skiing, snowboarding, build a fort, have a snowball fight, eat some snow (NOT yellow snow, though!), etc
  • do something – ANYTHING – that makes you happy to help you get out of complaining mode
  • take advantage of being inside a warm house (snuggle with a pet/spouse/bf/gf/baby/stuffed animal, blanket, watch a movie, turn on the fireplace, make hot cocoa, make a hot toddy, bake cookies, etc.)

Still struggling?  Ok,  then it’s time to bring out the big guns.

Cue the hashtag #firstworldproblems.

Look at your complaints.  Are they actual problems or just first world problems?  Here’s a handy list to help you.  #yourewelcome

  • I hate shoveling my driveway (that means that you have a house and you’re physically able to shovel)
  • I can’t leave the house (again – you have shelter!)
  • My kids are driving me crazy (I’m so happy I have kids!)
  • My spouse/roommate is driving me crazy (see above)
  • I have to drive to work in this mess (you have a car, you have a job)

Also, if you’re spending a lot of time complaining about the snow then likely it means that you don’t have bigger problems, like not having enough money to buy groceries for your family, being unemployed, homeless, recent loss of a loved one, significant health concerns.

Are you feeling me now?

The key to gratitude and happiness is perspective – it is the only thing standing between you enjoying the snow [or insert any other complaint or inconvenience you feel is present in your life] or being unhappy.  So next time you find yourself complaining about something, change your perspective by employing gratitude for things of which you are actually grateful.  Because there is always always something to be thankful for (sometimes you just have to work harder to find it!) ❤

 

Love and Light,

Sally

 

(photo courtesy of www.lovethispic.com)

Why Buy Organic?

If you aren’t already buying organic food then you may question whether going organic is a fad or just another way for grocery stores to make more money.  In today’s post I’ll share the basics about organic vs. conventional produce as well as where to get the best bang for your buck.

You may already believe that overall, buying organic food is better for you because it has been grown without synthetic additives such as pesticides and fertilizers.  The bigger picture, though, is not that organic is better for you, but that conventionally grown foods are actually harmful for your body and your overall health and can create diseases like cancer and Parkinson’s disease.   

Glyphosate, the key ingredient in Roundup, a weed killer commonly sprayed on a variety of foods, was recently determined by a California Supreme Court to be a “probable carcinogen.”  What does that mean?  It means the substance they are spraying on our food has been proven in the court system to be linked to cancer.  In order for produce to be considered organic it cannot be sprayed with Roundup or any other synthetic additives and therefore does not pose the risk of cancer like conventionally grown foods.

If you think about it, though, organic food is really just food our great-grandparents would have eaten.  At that time there was no need to label something as organic because everything was organic. Conventional, or non-organic food is a relatively new concept for us humans.  Roundup has only been around for the past 50 years or so. So, perhaps another way to think about organic vs conventional foods is instead regular produce vs produced sprayed with chemicals or apples vs apples sprayed with chemicals.  Perhaps if food were labeled this way the choice to buy organic would be easier!

Regardless of the evidence, the argument remains that one can simply not afford to buy 100% organic.  Yes, buying organic will likely increase your grocery bill.  There are ways to reduce the financial burden of buying organic, such as a food sharing club, buying in bulk, or shopping at stores with lower priced organic foods (think Aldi vs Whole Foods.)  Also, keep in mind that the cost of buying organic often outweighs the cost of added medical bills due to the harmful effects of relying only on conventionally grown produce.  It may be helpful, too, to look at your grocery list and find ways to eliminate other items to make room for more organic foods (i.e. less pop and chips and more apples and kale!)

If you simply cannot afford to buy 100% organic then all is not lost!  Another option to reduce the cost of going organic is picking and choosing which foods to buy organic.  The best way to do this is by using the Environmental Working Group’s (EWG) Dirty Dozen and Clean Fifteen.  The Dirty Dozen lists the 12 most chemically laden conventionally grown foods – the foods you should ALWAYS buy organic due to the insane chemical load.  The Clean Fifteen identifies foods that have the lowest toxic burden and can thus be purchased conventionally if need be.  

The Dirty Dozen

Note that this year strawberries are #1 on the list.  This is because the EWG found that in just one sample of strawberries 20 different pesticides were detected!  Equally disturbing, the spinach samples had about twice as much pesticide residue by weight compared to any other crop!

The Clean Fifteen

When you look at the Clean Fifteen you’ll notice that most of these foods have a hard outer layer that is not often consumed (think corn husks and avocado skin.)  This thick outer layer helps protect the produce from the chemicals sprayed during its growing period.

What about GMOs?

GMO stands for genetically modified organism.  The best way to describe this is to think of Roundup ready sweet corn.  The seeds of this type of sweet corn are genetically altered so they can withstand more pesticides or herbicides.  We still don’t know how our bodies react to genetically modified foods, but knowing that they are sprayed with more chemicals is argument enough for avoiding these foods.  Note, too, that GMO foods are often a component of processed foods like chips, crackers, cookies etc. If you want to avoid GMO foods then it is best to steer clear of conventionally grown sweet corn, papaya, zucchini, and yellow squash as well as corn syrup, corn oil, and soy found in many processed foods.  Unfortunately, at this time federal law does not require labeling of genetically engineered products.  If you would like extra help in identifying genetically engineered ingredients, though you can look for the Non-GMO project label or consult the EWG’s Shopper’s Guide to Avoiding GMO Food, Food Scores Database, and EWG’s Healthy Living app, as well as Food Matters’ 10 Most Common GMO Foods.

 

If you’d like to learn more, here are some additional resources:

Genetically engineered crops, glyphosate, and the deterioration of health in the United States of America. 

Organic versus Non-Organic Crops: A New Evaluation of Nutritional Difference

Non-GMO Shopping Guide

Roundup Revealed: Glyphosate in our Food System

 

As always, eat real food, be kind to others, and laugh often!

Sally Sparby, MA, LPCC, LADC, FMCHC

 

Blueberry Walnut Pancakes

(photo courtesy of www.drhyman.com)

Today’s recipe comes to us courtesy of the great Dr. Mark Hyman  and is a great healthy breakfast option.  His blueberry walnut pancake recipe is packed with essential nutrients your body needs and comes without gluten or dairy, two common food sensitivities.  This recipe can also be doubled and stored in the freezer.  If you want a bit more sweetness then drizzle with real maple syrup (remember to check the ingredient label on your maple syrup to ensure its purity.)

 

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Blueberry Walnut Pancakes

  • 3 large eggs (free range/pasture fed if possible)
  • 3/4 cup almond milk (or milk of choice)
  • 1/2 Tbsp freshly squeezed lemon juice
  • 1 tsp vanilla extract
  • 1/2 cup coconut flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • pinch of sea salt
  • 1/4 cup roughly chopped walnuts
  • coconut oil for greasing skillet
  • 1/2 cup arrowroot powder
  • 1 tsp cinnamon
  • 1 pint fresh blueberries
  1. In a large bowl whisk eggs then add almond milk, lemon juice, and vanilla.
  2. In a separate bowl mix coconut flour, cinnamon, baking soda, baking powder, salt, and arrowroot powder.
  3. Add dry ingredients to wet ingredients 1/4 cup at a time while continuously whisking.
  4. Gently fold in walnuts.
  5. Grease large skillet with coconut oil and place over medium heat. Use ladle to pour 3-inch pancakes onto the skillet.  Cook until bubbles appear then flip. The pancake should cook on each side for about 2-3 minutes. Repeat with the rest of the batter. Add coconut oil to skillet as needed.
  6. Make a blueberry sauce by simmering blueberries in a small saucepan with 2 Tbsp of water for 10 mins before serving.

3 Simple Steps to Bring You More Joy

 

“Don’t’ believe everything you think.”

Wait…what?!

What does that even mean?

Throughout the day our minds are a constant stream of thoughts, both good and bad.  The problem, though, is that your thoughts create your world. So…. if you’re constantly thinking about what you don’t want to do or how other people are the problem, you’ll continue to live in a world of negativity and blame.  If, though, you can begin to reframe your thoughts, you can begin to live in a world filled with gratitude, perseverance, and strength, even through the most difficult of situations.

When we believe our negative thoughts it clouds our perception of the world.  Think about it… if you have a big interview coming up, how will your performance will be affected if your thoughts say “they won’t like me, I don’t have anything to offer them, I know I won’t get this job, etc.”  On the other hand, if you prepare for your interview by thinking about all your strengths and how you can be an asset to the company your performance will drastically change for the better.  Positive thinking may not get you the job, but it will improve your interview experience.

 

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3 Simple Steps to Bring You More Joy

Step 1: Start paying attention to your thoughts, especially the ones that cause you distress.

Step 2: Write down or take note of the most distressing thoughts.  Maybe it’s that nobody helps you around the house, that your coworker is a slacker, or that you’ll never get to your ideal weight.

Step 3:  For each thought, ask yourself “Is it true?”

You’ll find that even this simple step is enough to stop that distressing thought in its tracks. If not, though, ask yourself “can I absolutely know it’s true?”  If you think your coworker is a slacker you may believe that thought is true.  However, when you ask yourself if you can absolutely know it’s true, then you realize there are many factors in play that you cannot see.  Perhaps your coworker has a special needs child at home that takes up most of his energy and focus or maybe he recently found out his wife was cheating on him.  Once you consider the possible back story, the initial story becomes less true. Regardless of the actual story, the act of inquiry is enough to help you begin to question your distressing thoughts.

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Now, if those steps are helpful you can stop at step 3.  However, if you’re interested in digging deeper here is some extra credit:

  • Make a list of evidence for the thought and evidence against the thought.
  • Identify how you behave and feel when you believe the thought, and how you would behave and feel if you didn’t believe the thought.
  • Flip that thought back to yourself and see if there is any truth in that thought.  For example, if you believe your coworker is a slacker, then you would search inside to see if that thought could apply to yourself.  Do you scroll through Facebook at work?  Take longer breaks than allowed?  Log in when you aren’t actually working?  This step can be very powerful, because often the traits in others that are most frustrating are the ones we don’t like within ourselves.  Once we realize that we could improve in this area, the judgment of others often dissipates.

Changing your thoughts will not guarantee that you go through life without difficult situations.  It will, though, change how you experience difficult situations and thus improve your life.

If you are having difficulty applying these steps or need additional support, then you may want to consider personalized support through ZeSa Life Health Coaching.