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Beauty and Health Tips: Diet, Exercise, Yoga
Mindful Eating
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Faith Wollner: Posted on Friday, May 25, 2012 3:35 PM
 I recently saw a post on Facebook that read "Just Eat Healthy" forget about Dieting". Well, I gave it some thought; what does eating healthy mean? Healthy foods are primary foods our bodies need for proper functioning. Proteins either plant based such as organic soy, tofu, vegetables or lean meats. Complex carbohydrates whole grains, brown rice. Fruits, berries etc. In our fast paced world of eating on the run, at the office in the car, plane, train. We often do not eat as healthy as we would like to. Or often we are picking up fast food on the way home from work due to our over extended schedules. Each of us has our own definition of what healthy is. Our bodies and minds need healthy nutritious foods for growth and development especially when we are in childhood and teen years. Even in adulthood we need the vitamins and nutrition that healthy primary foods gives us for our bodies to function at their optimum best. What is healthy to you? You can either email me via WelcomeOm Blog or on WelcomeOm Live Chat every Tuesday and Thursday from 8-9pm. Blessings to you all! |
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Faith Wollner: Posted on Sunday, May 20, 2012 10:46 AM
Most of the "Paid Programming" on any given weekend morning will demonstrate the latest gym equipment and how it will sculpt, and trim inches off your waist, hips and buttocks in about 4 to 6 weeks. They advertise the pill that has been medically approved by a "clinical" study that promises to melt off body fat producing with amazing results. It is often followed by testimonial from various persons who have used this product. Or it is endorsed by a famous celebrity who promises you it worked for them. Most of these items have never been approved by the FDA, or they are just placebos that do nothing but raise your heart rate. They may do more harm than good. Losing weight and obtaining optimum health can seem difficult in our fast paced society. We desire to be fit and healthy by using products that may or may not work, or a peice of gym equipment that eventually we will grow weary of.  Healthy eating habits happen slowly, over a course of time by adjusting our bodies to dietary changes. Replace one unhealthy habit with a healthy one. Excercise with a 20 to 30 minute routine on a daily basis for a proper way to start achieving your goals. Your health is priceless, not $29.95. |
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Faith Wollner: Posted on Thursday, May 17, 2012 11:58 AM
Jucing is a fun and nutrional way to get your vitamins, minerals, fruits and vegetables and the best part is, it's easy and enjoyable to do. You can take your juiced drink with you on the go during your busy day as a quick morning snack or lunch.  Today, I juiced with wheatgrass. I took two cubes of wheatgrass (when you buy wheatgrass it comes in frozen cubes), 1/4 cup of water and two apples. Put them through a juicer adding the pulp into the juice with ice cubes. You can also do this as a delicious cold summer soup, adding a lime or lemon juice to the mix for added citrus zest. Recipe courtesy of wheatgrassforlife.com |
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Faith Wollner: Posted on Sunday, April 22, 2012 11:52 AM
Yogurt - there are many varieties from "light" 'low fat" and even one that helps with digestive issues. The latest craze in Yogurt now is "Greek" even the store brand has a greek product. But, putting that all aside, let us look at fact vs fiction, Many of our favorite brands have more than just calcium in the ingredients. I have seen brands with more than 20 grams of sugar - (two of these a day comes up to 40 grams of sugar) A store brand I found today was less than 4oz and contained 30 grams of sugar.(two or more of these equals 60. If Yogurt is the food to help with calcium intake, is there a reason for all this sugar? The ones that have added fruit are in a fruit syrup adding more sugar to the 4 to 6 oz package. If you eat more than one of these a day the sugar consumption adds up. Some have artificial sweeteners added to the product. The front of the box has the fantasy, all the beautiful colors, words that tell you what the product is about., but if you turn the item around that is were we separate fact from fiction.  Even the children's yogurts that are supposed to help our children's growing bodies with calcium have more fluff than substance. Placing cartoon characters on the front only sells the product - the real truth is on the ingredient label. Check the facts before you buy, look at the ingredients in your food. If you find it has more than what you want - buy one that does. To your health! Blessings, Mrs. Wollner |
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Faith Wollner: Posted on Sunday, April 01, 2012 10:02 AM
Television advertisements for fitness equipment and supplements offer a view of instant weight loss,gain of energy,vitality and optimum health. All this and more for a mere amount of money, including shipping and handling. Well, what are they really offering? So much of these items are a novelty and the appeal wears off quickly. The models in the ads have perfect shapes that we are enticed to obtain, but what they leave out in the information is these people do this fitness 8 to 10 hours a day when most of us are lucky to have 30 minutes or an hour to devote due to work and family obligations. Weight loss and better health are not obtained without effort on our own part. Even the weight loss supplements or drinks can contain high levels of sugar,caffeine or other stimulants that can be harmful to our health and well being. When we think about weight loss, so many of us feel we have to give up the foods we love and therefore, our minds tell our bodies that we are going to starve; so in turn our bodies hold on to fat in self defense. Any weight loss should be done slowly, with subbing one unhealthy habit for a healthy one; such as: 1. Replacing a sugared drink with sparkling water and a lemon or lime wedge. 2. Fresh cut up vegetables with a low fat yogurt dip in place of a packaged or bottled dip. 3. Preparing fresh meals with lean meats or if you prefer meatless dishes with tofu or beans. Contact me for your first WelcomeOm Wellness Program designed with your personal needs in mind. Together I can assist you with changes that fit you personally. Facebook Page: WelcomeOm Twitter: Yogact |
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Faith Wollner: Posted on Friday, March 23, 2012 9:33 AM
Spring time is here., we de-clutter our homes, take out the old and ready for the new! Your body is your home, a sacred temple; supporting with life,love and living. Taking care of your "body home" is essential to optimum health. Feeding your body with nourishing whole primary foods, fruits,vegetables, whole grains invigorates every part of you inside and out. When we eat proper foods our bodies shine with health, vitality and optimum essential full of life! Welcome om Wellness program achieves your personal goals. Contact me for your first welcome om wellness session. facebook page: WelcomeOm twitter page: Yogact |
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Faith Wollner: Posted on Wednesday, March 14, 2012 8:39 AM
In my local newspaper, a comic stated a reality that really is a sign of the times. A couple is at the market, the woman is reading the ingredient label on the food. She states: "Stearic acid, amylase, sodium stearcyl lactylate and hold on - what is this word C-I-L-A-N-T-R-O? When looking at a food label the words should not come from science fiction. What is really in your food is no laughing matter. Chemicals, addivities and other ingredients; reading the label can be a challenge. 1. Lactylate: A group of organic based addtives used in food, beverages and cosmetics to enhance ther products shelf life. 2. Amylase - is a enzyme that assist with the breakdown of starch into sugar. It is present in human salvia. In the famous words of Hippocrates; "The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine. Our medicine should be our food" 3. Sodium Stearcyl lactylate: A powder material used as an emulsifer for baked products such as pancakes,waffles it is a subsitute for milk or cream. 4. An ingredient I saw in a bread product today, was "Lactic Acid" This occurs during excersice when your muscles are overworked. Ingredient labels are the real story behind your food. If you cannot read it, don't eat it! Foods that are packaged in box or a bag or a can, are preserved for their shelf life. But you would think in our technological day and age where are the advancements for keeping our food fresh? If you need more information about food ingredients drop me a line via email or my Live Chat every Tuesday and Thursday evening from 8-9pm. |
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Faith Wollner: Posted on Sunday, November 20, 2011 10:45 AM
Yogurts, it comes in many varieties to suit everyone's taste. There are even yogurts for children in handy on the go containers. Well not all are created equal. Yogurts are wonderful for calcium and aids in weight loss. But let's look at what is in each food product. 1. On the ingredient label is listed the amount of sugar, salt, protein and calcium. 2. Most yogurts contain excessive amounts of sugar due to the syrup combination with the fruit included. If you want the add anything to your yogurt may I suggest unsalted sunflower seeds or flax seeds. These add the essential fats/oils and protein. 3. Most also contain Carreagean this ingredient is used to keep the product from separating. But in some people not all, it can cause bloating.  4. Check the ingredients on the label so the yogurt that you buy keeps you healthy, well and is a nourishing part of your daily diet. |
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Faith Wollner: Posted on Tuesday, November 15, 2011 3:05 PM
WelcomeOm! Fall is when the air is crisp and clear, leaves are falling, and I love to have a hearty stew. I use whatever root vegetables and other greens i have on hand. In my stew I have used: 1 tablespoon of Rosemary Garlic oil 2 cloves of garlic and simmer it in until the garlic is slightly brown I added in a 2/3 cup of Okra if you have frozen that is fine or fresh Also, I added in some celery root, 1 red beet, 2 small yellow beets And some dandelion greens. One small ear of corn 1 cup of vegetable broth, you can also use chicken broth or water. The broth I use is low sodium. And I have a 15 oz can of black organic beans I used a pinch of sea salt, pepper, tumeric and chili powder. Let the stew simmer on the stove uuntil all vegetables are tender. |
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Faith Wollner: Posted on Sunday, November 06, 2011 10:30 AM
Navigation of the buffet table does not have to such a daunting experience. All the food layed out before you can be very tempting to just pile on top of the plate. Here are some tips and tricks to assist navigating the "buffet" 1. Use a smaller plate, when you have a larger plate, it can be tempting to fill up on too much food. Using a smaller plate can assist you with portion size. 2. Be careful with anything that has added sauces and dressings. These items are loaded with extra fats,oils, and calories. 3. The dressings especially are more oils, fats, and calories. Here is a healthful tip: Use a wedge of lemon/lime squeeze onto your salad with some fresh pepper and you have a zesty dressing. 4. If there is fresh fruit at the table such as an apple or orange this is beautiful to slice onto your salad. It adds color, and variety to your meal. |
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Faith Wollner: Posted on Saturday, October 29, 2011 12:38 PM
Juicing it is a wonderful way to try new vegetables and fruits in a fun and easy way to have all your vitamins and nutrients in one easy step. The juiced item is also portable - you can easily store it for on the go. My favorite thing to do is use the pulp from the juiced item whether it be a fruit,vegetable or mix . Take the pulped item an mix it into a green salad with your favorite seeds, they can be added in as is or roasted. Also, you can mix the pulp in with beans. If you really want to be more creative, it can be a soup either cold or hot when the beans are added to the mix. Have fun with juicing! There are many receipes either online, or in books from the library. Get Juicing!! |
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Faith Wollner: Posted on Wednesday, September 21, 2011 12:32 PM
What triggers your emotional eating habits? Is it stressors at the office? Where you are grabbing unhealthy fare from the fast food eatery? Or the office vending machine? There are so many reasons why we eat emotionally. Food is a comfort, whenever we think about food it evokes memories from grandma's holiday dishes to a childhood favorite. Here are the top five reasons we tend to emotionally eat: 1. Stress at the Office 2. Personal matters with family and friends. 3. Lack of sleep 4. Relationships that are not satisfying. 5. Health related issues. We turn to food for comfort to ease whatever ails us. And when we do it comes with bloating, or other digestive issues.  When we treat our bodies well, it responds with health and vitality. When you have health you have wealth. |
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Faith Wollner: Posted on Sunday, August 28, 2011 2:29 PM
The overall thought is that with healthy eating it either is a chore or more excuses are made than making an attempt. It usually is, well I will do this when my children are back in school, or I am too busy to make separate meals. Healthy habits begin one step at a time. Often when we decide to make changes our view is that the changes can be difficult,too complicated, or time consuming. With any kind of dietary change it should be done slowly. Replace one unhealthy habit with a healthy one. Try it out for a week to see how you feel with the changes, for example instead of drinking soda have water with a lemon or lime slice. In place of chips use cut up peppers in a variety of colors green,yellow,purple and red the colors are vibrant with a low fat yogurt dip that is easy to make. Use one cup plain yogurt with chives, and spinach this can be either fresh or frozen. When choosing meat or chicken buy organic or free range, wild caught fish. Healthy ways to cook are broiling or steaming using spices to add flavor to your food instead of fats or oils. At the office for lunch or a daily snack bring food from home this also saves you money on eating out. Snack foods can be whole wheat crackers,low fat cheese, dried fruit, or cut up vegetables. Bring a water bottle with you to refill during the course of the day to keep you properly hydrated. Here is to your health and well being! |
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Posted on Wednesday, August 24, 2011 6:56 PM
Hi, even if you are away from home or on the go, you can still make healthy food choices that are simple and easy to apply: 1. At a restaurant chose an entree that is either steamed or broiled so there is less fat/calories. 2. On the go, pack a light snack such as dried fruit and seeds. 3. A small fruit such as an apple, with whole wheat crackers and low fat cheese. 4. Buffet dining can be tricky. so look for the salad greens. Some Pasta dishes can contain mayonaise or dressings that are high in calories. 5. Many salad dressings are made with mayonaise or other high fat ingredients so opt for lemon wedges, sprinkle with pepper for a refreshing addition to your meal. 6. For a dessert choose fresh fruit or a lemon sorbet. 7. For drinks, a white wine spritzer or lemon/lime in seltzer. |
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Faith Wollner: Posted on Friday, June 03, 2011 3:54 PM
There is a famous song by Crosby Still's Nash & Young called "Teach your children". I saw a wonderful example of that today in my local organic market. There was a young mother with her two children shopping for organic whole foods. It was wonderful seeing a mom who is teaching her children the value of healthy food, whole grains, and organic snacks that not only taste good but are healthy for you.  Teach your children; teach them about whole primary foods that are healthy for your body, mind and spirit, so they grow up healthy, with vitality and energy. |
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Faith Wollner: Posted on Sunday, May 01, 2011 3:32 PM
I have often heard this saying: "Eat to live, not live to eat". Food is meant to nourish you and give you the vital nutrients,vitamins and minerals you need to live a life full of vitality and good health. Unfortunately, in our busy world we eat if we are bored, lonely, angry, or stressed. With all our daily obligations we eat in our car, or at our office desk. In our haste of the day we forget that we just ate and then we are hungry again and reach for something else. Your plate should be filled with the colors of the rainbow. Leafy greens, red, yellow, and green peppers, fresh fruits that are in season. When we eat this way we are nourishing our bodies with health and wellness. Eating unhealthy sugared foods, fats, oils, or other processed items makes us lethargic, bloated, tired and overall lacking in energy. Everything we eat and drink effects all aspects of our health and well being. As the old saying goes; you are what you eat. I would like to hear from you about how you "eat to live, not live to eat" for the first 25 people who leave me their comments - you will receive a free 15 minute "meet and greet" for health and wellness. |
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Faith Wollner: Posted on Sunday, April 17, 2011 4:30 PM
The workplace is one area of our lives that we spend a large majority of our day. When I worked in an office around 10:00 a.m. everyone had lunch on their minds. It was always the local take out "greasy spoon" of choice! These items are costly unhealthy fare. They are often cooked in fats and oils. Office meetings are catered with "quickie carbs": bagels, pizza, muffins. Do you ever notice how you feel after eating this fare? lazy, fatiqued, tired, falling asleep at your desk? The reason for this is the sugar and the processed food interacting with your body - the fast acting carbs and sugars overtax your pancreas making it work hard to take in all that excess glucose. Here are some suggestions to give you the tools for success: 1. Take a water bottle with you, this you can refill anytime. If you want some flavor, add a slice of fresh lemon or lime. 2. Take some whole wheat crackers, with low fat cheese to snack on at your desk. 3. If you do not like cheese take raw vegetables, such as cucumbers, celery, carrots, or red,yellow, or green peppers.  4. When you make a meal at home for dinner, take some of it for lunch. After awhile you will see the savings from bringing your own food and the money you would have used eating out can be put towards something special. |
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Faith Wollner: Posted on Sunday, April 10, 2011 10:28 AM
When you hear the word 'diet' your body thinks it is being deprived of what it wants or needs. Our bodies are wonderful mechanisms knowing very well that it only needs proper primary foods to nourish for optimum health. A person hears the word "diet" and the body and mind start to go into starvation mode and store fat. Our ancestors stored fat due to hunting and gathering. They often times had to travel many miles for days on end in search of food. Well, today we obviously do not have to do that. We have sources of food from all over, from local supermarkets, fast food establishments and even food stores that will deliver to your front door. We have become so lazy with technology doing so much for us we don't have to work for what we want. You need to go about a diet with slow changes. Replace one unhealthy habit with a healthy one. Instead of eating potato chips have a sliced vegetables such as peppers, tomatoes, or cucumbers. In place of a sweet snack enjoy orange slices, cantaloupe, melon, blueberries or strawberries. These fresh fruits have low glycemic indici which means are they are low in sugar which your body can process slowly giving you the nutrients for health and well being.  Write down in a journal your eating habits. Were you under stress at work? At an occassion where there were too many temptations? If so, forgive yourself, and in doing so you can move forward and learn from what happened. In the future when these incidents arise you are well prepared in advance. |
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Faith Wollner: Posted on Thursday, March 24, 2011 10:14 PM
 In our busy world of rushing from one chore to another we tend to not take the time to appreciate our food. We eat standing up, at our desk at work, or in the car picking up fast food with its empty calories, fats, and added sugars. It is very rare indeed that we take the time to relax and enjoy our food. When we rush with our eating, it can upset your stomach not giving you the time to digest your food. When you eat, take the time to eat slowly; enjoy each bite. When we eat too quickly two or three hours after we don't even remember what we ate. Sitting down to a meal, shows respect for your food and for yourself. Eat without the distractions of the television, newspaper or radio. When we eat in a calm environment we give ourselves the chance to relax, rejuevnate and are in turn satisfied. |
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Faith Wollner: Posted on Sunday, March 20, 2011 7:27 PM
 Hi, eating out used to be only for special occassions: a birthday, an anniversary, or a graduation. We all dressed up and went out to our favorite place for dinner or lunch. Today eating out is more of the norm than eating in. If you do eat out here are some strategies to make healthier choices: 1. Ask for dressings, sauces, and other condiments to be placed on the side. This way you can choose the amount you wish to place on your meal. 2. Share it with a friend or family member so you can have a portion size that is not overwhelming. 3. Ask for a small plate that appetizers are usually served and place a portion of your meal on it. Restaurants tend to give you portions of food. 4. Drink water with a slice of lemon or lime instead of ordering a soda. 5. Another way to enjoy a salad is to squeeze some lemon or lime juice on the greens; it gives it a zesty taste without the calories and fat of the dressing. 6. If you are having an appetizer with a salsa or spinach dip, ask for fresh cut up veggies like green, red, or yellow peppers and cucumbers instead of chips. The chips have a lot of calories and added fats. |
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