Posted by: Health & Lifestyle Coach Julie | 04/10/2012

Links of Interest for Oct 2012

So how did you like the first Links of Interest (Sept)? Where there articles and pictures that inspired you? Well here are more!

Replacing High Fructose Corn Syrup in Your Diet   by Vsingh

Make It a Great Day or Not, the Choice is Yours  by John Heard

10 Things You Can Do to Reduce Stress by Jennifer Johnson

5 Fo0ds for a Healthy Tummy by Kristen Hedges

7 Foods that Will Naturally Cleanse Your Liver by Food Matters

3 Types of Foods to Avoid by Brendan Brazier

 

Posted by: Health & Lifestyle Coach Julie | 04/09/2012

Links of Interest for Sept 2012

I’m going to start a new monthly blog post of all the things I’ve found interesting on the web. In the past, I would just “share” them on Facebook. Yes, it’s on my FB timeline. However, I would like a better way of keeping in track of the interesting articles, pictures, videos, etc. that are out there.  So here it goes…

The Right Way to Speak to Yourself  by Peter Bregman (in the Harvard Business Review)

The Mind Business: Yoga, meditation, ‘mindfulness’ – why some of the west’s biggest companies are embracing eastern spirituality  by David Gelles    (in FT Magazine)

13 Surprising Uses for Honey by Katie Waldeck

Can Ginger Beat Out the Multi-Billion Dollar Acid Blockers?   by Sayer Ji 

Study: Forcing a Smile Genuinely Decreases Stress  by Lindsay Abrams  (in The Atlantic)

What My Son’s Disabilities Taught Me About ‘Having It All’  by Marie Myung-Ok Lee  (in The Atlantic)

Shifting Suffering into Gratitude: Go Upside Down  by Ilene Solomon, LMSW

Defusing Stress   (in Reader’s Digest Asia)

7 Tips to Create Your Own Luck by Rachel Brill

8 Natural Anti-Aging Secrets From Asia  by Kirby Koo (in Mind Body Green)

 

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Posted by: Health & Lifestyle Coach Julie | 09/02/2012

NYTs Article on Mindful Eating 7 Feb 2012

It’s wonderful to see an article on Mindful Eating in the New York Times (7 Feb 2012). Jeff Gordinier did a nice job interviewing mindful eating experts like Jan Chozen Bays and Lilian Cheung, and mindless eating expert Brian Wansink. Jeff also did a good job of explaining mindful eating in an easy to understand way.

According to Jeff, mindful eating is “about experiencing food more intensely, especially the pleasure of it”.

A lot of people have a negative relationship to food. There’s some type of fight, flight or denial response we have when it comes to food and ourselves eating food.

We use food to temporarily distract ourselves from negative feelings by pushing down or ignoring feelings.

We use food to run away from our true needs or we’ve come to associate food as the saving grace to comfort our needs. If we need love and comfort we need a hug or someone to talk to…not more food. It’s not something to be ashamed about. It’s just a habit that we’ve learned over time. The good news is ….is that this habit can be changed.

Or even more simply we’re so busy with multitasking and cannot even realize how fast we’re eating food, how it tastes, or know when enough it enough so overeating and weight gain occurs.

Mindful eating brings back the pleasure of eating food again. You learn to really love food again the way it’s meant to be loved. If you really love something you spend time with it and make the effort to get to know it better, yes?  If you love your car, you spend time cleaning it, driving it, looking at it, using all your senses to FULLY experience it. Why not also fully experience and love food?

With loving and mindfully experiencing food you will be satisfied with much less. Have you ever ate popcorn mindlessly in front of the TV or in a movie theater and realize the whole bag is done even before the program is half-way done?

When you are satisfied with much less and it’ll give you time to focus on other things as well. Ever try to do two or more tasks at work or home? It’s harder to focus and complete the job at hand when you’re reading emails and trying to write a report at the same time. The same goes for eating.

Thank you, Jeff Gordinier for writing about mindful eating and thank you, New York Times for publishing the story and sharing it with the world.

 

Want to bring back the pleasure in eating and STOP self-sabotage eating? There’s a mindful eating AdventureShopTM this Fri 10 Feb 7-10pm and Sat 11 Feb 930a-5pm here in Hong Kong. Also get a copy of my new book: Enough Already! STOP Self-Sabotage Eating with The Mindful Way AdventureBookTM.

Register for this AdventureShopTM (because learning how to mindfully eat is not work, it’s an adventure!) here:

www.mindfuleatinghk.com/events/schedule

To read the NYT’s article click here.

Julie Chiu, RN, MS, CHC, IC® a registered nurse, author, certified health coach facilitator (NSHC), and Intuitive Eating Pro® counselor coaching people in achieving positive behavioral changes to improve their health and well being. Her passion is to  free her clients from whatever unhealthy habits currently entrenched in.

Julie privately health coaches individuals internationally. For a free introductory phone/Skype health consultation email her for an appointment (limited time only).

Posted by: Health & Lifestyle Coach Julie | 07/02/2012

10 Ways to Cut Sugar Cravings

I recently finished reading Sylvia E. Haskvitz’s (a registered dietician) Eat by Choice, Not by Habit and thought this particular topic she wrote on p. 90-92 would be very interesting to readers. Try the 10 steps and see if it helps you! It’s worth trying if you’re constantly craving sugar, yes? I’d like to know which one really worked for you so please share your results in the comments section below!😀

The following steps will reduce your desire for sweets by altering the chemistry of your blood and brain, including stabilizing your blood sugar and stimulating serotonin and other brain chemicals that keep you content without wanting a cookie:

1) Have a nonsweet breakfast containing a protein-rich food (e.g. eggs, lox, smoked fish, lean poultry sausage, soy products, beans, nuts, or seeds). [Since I’m egg and lactose intolerant I enjoy making a silken tofu smoothie. Yum!]

2) Include adequate, high-quality protein at LUNCH.

3) Avoid EXCESS raw fruits, raw veggies, and juice. Fruits and especially juices are high in sugars, which can leave your blood sugar low and create a desire for more sweets.) Raw fruits and veggies also are energetically very “cooling” in Eastern nutrition, a quality that can drive up your desire for food that is “warming” like sugar.

4) Include cooked leafy greens daily, especially if chocolate cravings are a problem.

5) Drink green tea daily. It helps maintain stable blood-sugar levels, thereby minimizing cravings for sugar.

6) Avoid artificial sweeteners. Your body may respond as if they are real sugars.

7) Bite the bullet and reduce REFINED sugars (sucrose, fructose, fruit juice, honey, and syrups). [I like using Agave Nectar].

8) Get adequate, full-spectrum lighting. Natural light is essential for the brain to produce serotonin, the calming brain chemical that prevents sugar cravings. Take a 20 min walk outdoors in the early morning, sit near a bright window, or use full-spectrum lighting in your workspace.

9) Include an essential-fat source, such as flax seed meal, pumpkin oil or hemp seed oil, or the omega 3 fatty acids DHA and EPA in fish oils. [I enjoy the crunch and nutty flavor of flax seed meal on top of tofu smoothie…it’s replaced my frozen-yogurt with oreo crunchy topping fix! I also take a fish oil capsule.]

10) Try supplements of magnesium (350 – 500 mg) and chromium (200-500 mcg), minerals that stabilize blood sugar, or the herbs gymnema sylvestre or fennel leaf, or licorice root. Licorice root tastes sweet, plus it stimulated the adrenals, which can boost energy in someone with weak adrenals. In large amounts, licorice may raise blood pressure, so eat in moderation.

This is some great advice, Sylvia. Thank you! Thanks to the person who loaned the book to me also (you know who you are)!

Besides information on WHAT to eat learning the difference between REAL and FALSE hunger and HOW to eat more mindfully may help you break free from self-sabotage overeating once and for all. If you struggle with comfort eating, stress eating, emotional eating, any type of chronic overeating there is a Mindful Eating AdventureShopTM this Fri 10 Feb 7-10pm and Sat 11 Feb 930a-5pm. For more details go to:

www.mindfuleatinghk.com/events/schedule
Namaste  (“I honor the Spirit in you which is also in me” -Deepak Chopra)

Julie Chiu, RN, MS, CHC, IC® a Columbia-trained IT nurse, author, certified health coach facilitator (NSHC), and Intuitive Eating Pro® counselor coaching people in achieving positive behavioral changes to improve their health and well being. Her passion is to  free her clients from whatever unhealthy habits currently entrenched in.

Julie privately health coaches individuals internationally. For a free introductory phone/Skype health consultation email her for an appointment (limited time only). She also hosts Mindful Eating AdventureShopsTM in Hong Kong. People are registering for the next group workshop on Fri & Sat 10 & 11 Feb. Interactive small group sizes. Limited class size allows for personal coaching within the group (max 10 people). Sign up today before it fills up. Registration: http://www.mindfuleatinghk.com/events/schedule.

Posted by: Health & Lifestyle Coach Julie | 08/01/2012

Coach Julie’s Inspirational Videos

So in honor of my most recent post “Great Health & Wellness Videos” I had another idea of having this “Inspirational Videos” post. I’m going to post and share all the videos that are inspirational to me. I hope they will inspire, motivate and/or bring a smile to your face. So keep checking back time and time again to see what new videos I’ve added.

Is fear holding you back?

This guy’s company was recently bought for $700+ million USD. It’s an inspiring story. Thank you Edwin Padlan for sharing it!

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Enthusiasm Unleashed

Imagine enjoying your work this much!🙂

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How Bad Do You Want It YouTube Video (thanks, Elisa for sharing!)

A 6 min video that will ask you how bad you want to success…is it as bad as breathing? If so, then you’ll achieve it.🙂

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Jeff Lieberman on Science and Spirituality
Imagine how the world would change if 7 Billion people thought “we” instead of “me”. – Jeff Lieberman

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Amanda Gore’s How to let people know you love them…Zoot, Zoot!

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Brene Brown’s TEDxHouston Talk on The Power of Vulnerability

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Jill Bolte Taylor’s TED Talk on The Stroke of Insight

Come back again to see what other videos I’ve posted!😀 Thank you!  If you have an inspirational/motivational/happy video you’d like to share post the link in “comments” and I’ll add them if I agree with you! ;D You’ll also get credit (name, website, etc.) of course for sharing the video!

Julie Chiu, RN, MS, CHC, IC is a pioneer of mindfulness-based health and “positivity” coaching in the Asia-Pacific region. She is Hong Kong’s only Certified Health Coach (National Society of Health Coaches), Intrinsic Coach®, Certified Intuitive Eating Pro® Weight Management Counselor and Mindful Living & “Positivity” Behavior Specialist. She also serves on the professional advisory board of the National Society of Health Coaches and is a certified law of attraction facilitator and trainer.

Julie is known as the “How To” Lady on breaking free from unhealthy lifestyle habits and helping clients achieve personal success and freedom through creating positive behavioral changes in their lives through individual coaching, corporate training sessions, and group workshops. In addition to coaching clients, she writes for online and print media and conducts lectures and workshops on mindful eating, weight management, relaxation, changing limiting beliefs, increasing positivity and job satisfaction in the workplace, and evidence-based health coaching.

For Mindful Eating website (www.mindfuleatingHK.com) click here!

For Mindful Eating Facebook Fanpage (www.facebook.com/mindfuleating) click here!

For Law of Attraction website (www.loa-hk.com) click here!

For LOA Facebook Fanpage (www.facebook.com/loa.hk) click here!

Posted by: Health & Lifestyle Coach Julie | 08/01/2012

Great Health & Mindfulness Videos

Happy 2012! It’s been a while since my last post (I’ve been busy writing a mindful eating workbook)! I hope everyone has an incredible new year! One thing I love about new years is that it represents new beginnings! So what are you beginning today?

I recently found out there’s a newly opened indoor neighborhood pool close to home! How awesome is this? I’ve gotten out of the favor of running. I started a regular yoga practice for the first time in August 2011 and am enjoying it. I’m definitely going to stick w/yoga. However, I need and want more of a cardio workout. For 2012, I’m going to focus on swimming and hiking. Hubby keeps mentioning that I’m a water sign and that swimming is best for me (I was born in the month of July….Cancerian…crab/water sign). So let’s see what this new fitness routine brings!

So a friend shared a great health related Youtube video with me (thanks, E!). So I had the bright idea of saving and storing all my favorite health, wellness, mindfulness, motivational videos in one blog post so I can keep coming back to one place instead of scrolling through several months worth of Facebook posts or Tweets to find the link. I also want to share it with you too!😀

I’m posting the most recent video share/find on the top…you can scroll down to see videos from the past:

Video #3: Hungry for Change video. The producers of Food Matters have a new movie out that will open your eyes to the addictive foods out there: refined sugar, refined flour, and high fructose corn syrup. Watch this movie and share it with you’re loved ones. Honor your body & your life.

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Video #2: Meditation is a great way of practicing awareness and mindfulness. One of the greatest meditation teachers out there (in my honest opinion) is Yongey Mingyur Rinpoche (YMR). He wrote to NYTs best selling books: The Joy of Living and Joyful Wisdom. You can find those books plus other recommended resources in my mindful eating resources webpage: www.mindfuleatinghk.com/resources/recommended-reading.

YMR has a website that includes 4 meditation training video lessons which I highly recommend. The following is from the Tergar Learning Community website and the links to each respective video:

The Lessons

Each week during the course you will watch videos and discuss reflection questions in the course discussion group. Answers will not be graded, but answering them will help you retain the material you have learned.

Session 1: What is Meditation?
In this teaching, Mingyur Rinpoche explains the essence of meditation, showing how we can use any experience, such as sound, as a support for mindful awareness.

Session 2: Exploring Awareness with the Breath
Mingyur Rinpoche teaches a simple, yet powerful meditation technique that involves letting awareness rest on the movements of the breath.

Session 3: The Breath and Open Awareness
Building on the previous session, here Mingyur Rinpoche shows how we can use the breath to relax the mind into a state of open, spacious awareness.

Session 4: Recognizing Awareness
As Mingyur Rinpoche explains in this teaching, meditation is a process of discovery, in which we recognize that true happiness can be found within awareness itself.

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Video #1:

23 1/2 hrs: I GUARANTEE this 9:19 min video will improve your life! I only have ONE request. After the first 2 min of watching I want you to PAUSE the video and comment on what YOU think the “Secret Medicine” for a healthier life is before resuming the video (it’s a fun game I like to play). Thanks so much in advance for your participation!

Please come back to this post to see how the video collection has expanded!

Julie Chiu, RN, MS, CHC, IC is a pioneer of mindfulness-based health and “positivity” coaching in the Asia-Pacific region. She is Hong Kong’s only Certified Health Coach (National Society of Health Coaches), Intrinsic Coach®, Certified Intuitive Eating Pro® Weight Management Counselor and Mindful Living & “Positivity” Behavior Specialist. She also serves on the professional advisory board of the National Society of Health Coaches and is a certified law of attraction facilitator and trainer.

Julie is known as the “How To” Lady on breaking free from unhealthy lifestyle habits and helping clients achieve personal success and freedom through creating positive behavioral changes in their lives through individual coaching, corporate training sessions, and group workshops. In addition to coaching clients, she writes for online and print media and conducts lectures and workshops on mindful eating, weight management, relaxation, changing limiting beliefs, increasing positivity and job satisfaction in the workplace, and evidence-based health coaching.

For Mindful Eating website (www.mindfuleatingHK.com) click here!

For Mindful Eating Facebook Fanpage (www.facebook.com/mindfuleating) click here!

For Law of Attraction website (www.loa-hk.com) click here!

For LOA Facebook Fanpage (www.facebook.com/loa.hk) click here!

Posted by: Health & Lifestyle Coach Julie | 19/10/2011

Startling US Health Statistics

I can’t believe US workers current health statistics (thanks for sharing Jen McCay on FB)!

According to a recent Gallup study:

    • 6 of 7 workers are OVERWEIGHT w/o chronic health issue
    • 86% of all US workers are either overweight, have chronic disease, or both
    • Which leads to 450 million missed work days per year
    • Cost of $153 Billion USD in lost productivity

It’s time for a change America! One of the most cost effective ways is through life behavior change! I’m really excited and passionate about the field of health coaching b/c this is exactly what we do! Guide people to change their health behaviors. Which will then lead to management and prevention of chronic diseases (e.g. obesity, diabetes, cardiovascular disease, cancers, etc.).

Here’s the video clip!http://www.msnbc.msn.com/id/32545640

Visit msnbc.com for breaking news, world news, and news about the economy

Practicing mindful eating can help you figure out self-sabotaging overeating habits and release them. Practicing mindfulness can enhance overall well-being and the enjoyment you have with food without feeling deprived or guilty. Contact us today for to learn more about mindful eating at: info@mindfuleatingHK.com or Visit: www.mindfuleatingHK.com.

      To learn more about health coach certification go to

www.nshcoa.com

    (mention Group ID#369643).

My hubby recently shared a New York Times article by Jane Brody, “Still Counting Calories? Your Weight-Loss Plan May Be Outdated”.

It is interesting to read  some of the data that has been pulled out of the three landmark studies (Nurses’ Health Study, Nurses’ Health Study II and Health Professionals Follow-up Study).

Here are some things I agree & disagree w/the author about:

AGREE:

– “No one likes to feel deprived.” So true. It’s human nature to want what we can’t have. So if you deprive or restrict yourself from certain foods the more you want it. Have you ever been on the Atkins Diet and restricted yourself from carbs? What happened the minute you got off that diet? I ran to the nearest bakery and ate 3 pastries before I even got home!🙂

Food restriction/deprivation backfires because there is a cycle of deprivation then overeating “forbidden” foods then guilt (which is an even worse feeling than deprivation) which leads to more overeating which leads to weight gain then probably finding the next diet (more restriction)! To finally stop this viscous cycle one needs to stop feeling deprived, stop feeling guilty, and stop dieting!

– “Looking for the magic bullet hasn’t solved the obesity problem.” No ONE solution will cure obesity. That is why people have to try several strategies to see what works for them. You don’t have to try them all at the same time. Implement what you can in small steps. Once you successfully ingrain a new healthier habit implement another one. A lot of times wanting to implement too much at once can lead to procrastination or giving up too soon. It takes approximately eight weeks…yes EIGHT to ingrain a new habit…so be patient & kind to yourself and start with baby steps!

– “Physical activity is important in weight management.” Read More…

So I better write about my experiences at this years Asia Yoga Conference (9-12 June 2011) before I forget!

Before I begin, some background info on my experience with yoga…or lack thereof. A bunch of home VHS tapes in the 90’s of Rodney Yee then later moved onto Rodney Yee DVD’s in the new millennium. Primarily, I’ve been a “cardio” type of girl: swimming, dancing, aerobics, spinning, and in the past two years running. For the longest time, my mind would not comprehend the benefits of 1 hour of yoga vs. 1 hour of spinning. I can burn 700 calories spinning…that equals a whole meal! With yoga, my heart rate doesn’t even go into the “cardio range” (above 130 beats per minute for me)…that probably equals a handful of grapes if I’m lucky.

So because of this, whenever I exercised I usually chose something that was heart pounding, shin splinting, sweat pouring…you get the idea. However, when we moved to Hong Kong I noticed so many FIT and beautifully TONED people who primarily practiced yoga.  I thought to myself, “Huh? What up with dadt?!? WTF?”

So then I decided to explore yoga a bit more and low and behold…it has wonderful benefits. Don’t get me wrong.  I will never give up cardio. I love and miss “runner’s highs” and the sense of accomplishment after completing an intense cardio workout. Now, I’ll just incorporate a nice balance of both.

So long story short…I’m NOT a yogi. I don’t practice it enough to go on a soapbox and start telling everyone to start practicing it. However, having a mindfulness background I can see how yoga can increase ones mindful living practices and bring balance into one’s life.🙂

Okay back to the Asia Yoga Conference. So after reading my previous post on how I won a free four day pass here are my personal experiences, notes & tips w/the classes attended during the four days:

Carlos Pomeda: The Joy of Meditation

The difference btwn Relaxation & Meditation- Alertness, coming from inside to out; relaxation doesn’t have a GOAL besides becoming relaxed vs. Meditation involves MIND

W/O self awareness think everything is happening TO us and not aware of self-suffering and how we play a part in it.

Need 2 things to practice meditation: Read More…

Posted by: Health & Lifestyle Coach Julie | 13/06/2011

Yoga In My Life by Julie Chiu

Just this past week I attended a four day Asia Yoga Conference courtesy of namaste magazine, Asia Yoga Conference & Pure International. In the almost 3 years of living in HK this is the first Asia Yoga Conference I’ve attended. I received a complimentary 4 day pass (worth $5,000HKD or $640USD) by submitting an essay on how yoga has affected me. One caveat, the essay is limited to 150 words. Initially, I thought, “Wow! How time efficient is this!?! I can probably crank something out in an hour or so. I write 500-700 word blogs all the time.”

WRONG! Haah, hah. It took several days to get the wording just right. It started off at approx 300 words or so and it was amusing to say the least how I could condense a message and condense it even more. The final piece ended up being 142 words. So as I was sending it off to the namaste editor, Frances Garins, I sent out with love and positive thoughts of manifestation.

Ran into Frances at a Yoga class. Thank you, Frances!

Guess what?!? I received a message from Frances a week before the conference saying that I won! I immediately called her back and thanked her profusely. When I went onto the website to register for classes I was so surprised to find out that there were so many workshops/seminars/lectures on other things besides ‘downward-dog-upward-facing-dog-yoga’.

There were meditation classes, chakra, Qi Gong, Tai Chi, Pilates, yoga psychology, yoga philosophy, mindfulness yoga (you know I definitely attended this one!), astrology, Kabbablah, Buddhism, self development, reiki, Nia Dance, Kundalini…you get the picture. I recommend everyone to look at the selection of classes next year and attend one class they are passionate about. Even if you can’t afford one class there are complimentary classes offered as well. I’m definitely going to take advantage of these complimentary classes next year!

It was a bit overwhelming to pick from all the different choices. But at the end of the day, I’m so glad and grateful of being enlightened by all these wonderful teachers sharing a message they’re so passionate about. There was so much positive vibes and love it gave me the energy to attend 8-9 hr classes everyday.

I’ll have to save the specifics of the experiences of each class for another blog post (click here to see part 2 where I summarize each class). In the meantime, here are some pictures from the conference and my essay contest winning entry (you can also check it out in the June 2011 issue of namaste…get a copy from Life Cafe or Pure Yoga). Enjoy!

Ward, Co-Director of Om Yoga & Wellness Studio and Chris, Yoga Faculty at Om

Victor Chng class: Yin Yoga Meridian Series-Improving Digestion & Metabolism

Colleen & Rodney. I was touched and posturally corrected by Rodney. How great is that?!?🙂

For more pictures check out Facebook by clicking here.

Yoga In My Life by Julie Chiu

Yoga is still a fairly new practice in my life. In the past, bingeing on a pint of ice cream was the usual “don’t-deal-with-stress-or-negative-feelings” distraction tool of choice. More recently, I have learned how to incorporate more productive stress alleviating strategies like yoga. Yoga provides an avenue to become more mindful of limiting thought patterns. Change can only occur when there is awareness.

I still have perfectionist tendencies and would get upset at myself for missing out on yoga practicing opportunities. Thankfully, I understand that self-compassion and persistence will help me get to a better place. Everyone’s journey to an optimal yoga practice is unique. I choose to focus on the process rather than the results. I will get there. One mindful pose and breath at a time.

Namaste (“I honor the Spirit in you which is also in me” -Deepak Chopra)

Julie Chiu, RN, MS(Hons), CHC, IC® is a certified health coach, seminar leader, trainer, nurse, and pioneer of mindfulness-based coaching in the Asia-Pacific region. She is Hong Kong’s only Certified Health Coach (National Society of Health Coaches), Intrinsic Coach®, Certified Intuitive Eating Pro® Counselor and Mindful Living Behavioral Specialist. She also serves on the professional advisory board of the National Society of Health Coaches and is a contributing author to “Evidence-based Health Coaching for Healthcare Providers: Program Manual”, 2nd Edition.

 Julie is known as the “How To” Lady and helps clients gain more clarity on their passions, overcome obstacles, break free from unhealthy lifestyle habits, and reach their goals through individual coaching, corporate seminars, and group workshops. In addition to coaching clients, she writes for online and print media and conducts lectures and workshops on mindful eating, weight management, stress reduction, effective communication, changing limiting thought patterns, law of attraction, and evidence-based health coaching.

www.mindfuleatingHK.com, www.facebook.com/mindfuleating, www.loa-hk.com, www.facebook.com/loa.hk

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