‘Food is more than what you find on your plate. There are four very important aspects to our lives and these are what we call "Primary Foods". These are foods that fuel and feed us, but are not found on our plates. They are: Healthy relationships, regular physical activity, a spiritual practice, and a fulfilling career. Each one can fill your soul and satisfy your hunger for life!‘
The focus on these four "Primary Foods" is maintaining healthy and loving relationships, incorporating regular energising exercise routines, having a fulfilling career, and a spiritual practice that invigorates you. All of which, when BALANCED, can far outweigh secondary foods.
You could be eating all the quinoa and kale in the world, but if you are not nourishing yourself on a holistic level, you will not maintain a full and vibrant life.
For example, if you are in a negative relationship or hate your job then you will be more inclined to feel stress, anxiety or even perhaps depression, which will lead to more severe issues, which then emotional binge eating begins and so the vicious cycle...
I believe that focusing on these four aspects of your life is vitally important to ones happiness and in fact, necessary for committing to being open to digging deep and looking at what changes need to be made.
I personally believe in such an ideology, therefore I focus on these four areas of life in my wellness and coaching business.
It is not just what you eat, the water you drink, the air you breath, or the fact that you exercise. How about The love in your life?
Lets take a look at the life of a binger. She comes home after work and sits in front of the tele and binges. Would they binge if they had someone to come home to and kiss them hello after a long day at the office – even having a room mate or a friend you can catch up with after work for a walk on the beach, bike ride – or children or grandchildren?
The problem is the binger then becomes either overweight, diabetic, depressed or something else, selected from a host of disease’s available on the market.
Question! Does this person have a health disorder or a Love deficiency? This is a problem that many people are suffering with today – I call it Lack of VIT L.
Today in the field of marriage the breakdown in the U.S. is, 50% of marriages end in divorce and even people who stay together are not necessarily happy – they are afraid of not being together – of going through financial splitting etc. so it becomes convenient company. We all need vitamin L, but instead we pump ourselves with all the vitamins under the sun, but overlook VIT L, which is one of the most important vitamins for us.
With adding VIT L into our daily diet, healing occurs more rapidly!
HAVE YOU EVER HEARD OF “THE ROSETTO EFFECT?” A close-knit community… Rosetto Pennsylvania – was made up of Italian families in the 1950’s 60’s. Dr Stewart who was then head of medicine at the university of Oklahoma became interested in why the people of Rosetto never got heart disease, but instead were dyeing of old age. This was not the case in the surrounding communities that were at the height of heart disease. Whilst they began to look at this community, they thought perhaps it was their DNA, or perhaps the olive oil or red wine.
They then decided to take a closer look at their diet and what they found was these people at a lot of pasta, pizza with lots of cheese and fatty meats, meat balls in lard and they drank lots of wine. This did not way up, so they decided to take a closer look at where in Italy they came from and done some extended research on these people. The very interesting factor was, things were not so much the same in their homeland in Italy and concluded with this evidence.
Nobody in Rosetto was ever lonely, they lived in multigenerational homes, although they worked hard, after work they all visited and socialized and gathered together. They celebrated a community lifestyle, they did church together, they all chipped in to help anyone who may have had a financial issue, which meant there was no welfare in Rosetto. There was no childcare because all the older women took care of all the children for the mothers to work. There was no loneliness and isolation, which we know leaves people feeling overwhelmed, which in turn puts the nervous system into stress response (Walter Cannon at Harvard called this) fight or flight response, the sympathetic nervous system. This was an amazing study, which proves a great deal to our western culture where everybody is “on their own”. It would be amazing if we could take a page from “The Rosetto Study” and build communities…
THE ROSETTA VILLAGE
At age 4 Wilma Rudolph contracted polio. At age nine, she amazed doctors when she removed her metal leg brace and began to walk without it.
When she was 13, Wilma decided to become a runner. She entered a race and came in last. For the next few years, every race she entered, she came in last. Everyone told her to quit, but she kept on.
Then one day, she won a race … and then another … and then every race she entered thereafter. Eventually, in the1960 Summer Olympics in Rome, she went on to win three Olympic gold medals in track and field! Wilma chose activity over atrophy (weakness) and became a winner.
Likewise, your body is a miraculous machine, but if you don’t use it, you will lose it.
Lets take a quick look at The Human Physiology and What happens to the body during exercise?
The entire body is affected. Muscle fibers contract and release, the heart pumps more rapidly, and the lungs work harder to get more oxygen to the body. These actions trigger increased enzyme reactions, nerve stimulations, metabolic enhancement, and more.
Exercise is an awesome event! A much needed event for your body to function at it’s best! Many who depend upon the movement-cure could, by exercise, accomplish more for themselves than the movements can do for them. Furthermore need of exercise causes the bowels to become enfeebled and shrunken. Exercise will strengthen these organs that have become enfeebled.
Exercise can help you to:
Increase strength & endurance
Improve blood circulation
Feel better & have more energy
Optimize (improve) heart health
AND live a longer, happier life!
Did you know there are two different types of muscles?
Muscles involved in anaerobic (needing minimal oxygen) exercise are known as “fast twitch” muscles. To increase your strength, these muscles must be challenged with a task they haven’t been required to accomplish before. These muscles “learn,” enlarging to strengthen in case they run into the same task again. Weight training that focuses on lifting heavier weights with less frequency targets these muscles.
“Slow twitch” muscles are responsible for endurance activities and are used in aerobic exercise. (Needing lots of oxygen)
Although they don’t “bulk up,” they are responsible for significant calorie burning. So you could run, power walk, swim or simply get into your garden and sweat whilst working in God’s nature and making something beautiful!
I personally enjoy a mix of activities. From walking to running, to stand up paddling, playing tennis, rock climbing or even just stretching. (I have now bought a konga DVD and am loving it in the privacy of my lounge room..)
What exercise do would I advice anyone of any age to do? Probably walking. Why? Because in walking, all the muscles are brought into action. Blood circulation is also greatly improved through walking and the active use of the limbs will be of the greatest advantage to invalids.
They used to say heart fitness is best achieved through exercise that keeps your heart rate at a consistent pace. To get your heart as healthy as possible, your pulse rate needs to stay between 50 to 75 percent of your target rate during sustained aerobic activity. I believe Interval training is great to strengthen your heart, however, if you would like to stick to keeping your pulse rate between 50 to 75 percent of your target rate, check out the calculation below...
Your specific rate can be calculated using the formula below: 220 (Which is the heart rate max) - (Your age) = target heart rate in beats per minute. Example: I am 35 right? lol (220 - 35 = 185 beats per minute.)
If you are 21 your target heart rate will be 199 if you are 53 it will be 167 if you are 49 it will be 163 and so on…
HOW DO YOU MEASURE THIS? Start your exercise and when you feel your heart rate is up, then stop and measure your pulse counting the beats in a minute.
So what are you waiting for? Get out there and get healthy. I promise you, you will feel amazing!
If you’re looking for a “dream job” that’s meaningful and satisfying, what should you actually look for? What is a fulfilling career? To find a fulfilling career, do what contributes to the world.
When asked to imagine their dream job, people often think of work that’s well paid, easy, and involves their interests.
Weighing up what research says about job satisfaction, these are the key factors to look for are: 1. Work you’re good at 2. Work that helps others 3. Engaging work that lets you enter a state of flow 4. Colleagues you get on with 5. A job that meets your basic needs, like fair pay and reasonable hours. 6. A job that fits with the rest of your life. 7. Is it sedentary, physical, mental sedentary, mentally active, and what kind of person are you?
I sum this up with my motto for a fulfilling career: do what contributes.
If you’re looking for a “dream job” that’s meaningful and satisfying, what should you actually look for? What kind of career should you aim for over the coming years?
The usual way to answer this question is just picture yourself in different jobs, and think about how fulfilling they seem.
“A Doctor? A Waitress? A Teacher? A Sport Coach?
Think back on times when you’ve been especially fulfilled, then try to figure out what those times had in common.
Two overrated goals for a fulfilling career - People often imagine their dream job is well paid and easy.
This is the common list for most people looking for a career: 1. Is it highly paid? 2. Is it going to be highly paid in the future? (Outlook) 3. Is it not stressful? 4. Is the working environment not unpleasant?
Money makes you happier, but only a little... It’s a cliché that “you can’t buy happiness”, but at the same time, financial security is among most people’s top career priorities.
When people are asked what would most improve the quality of their lives, the most common answer is more money.
Research has shown that money does make you happy, but only a little.
DON'T AIM FOR LOW STRESS
Lots of people say they want to “find something that’s not too stressful.” And it’s true that in the past, it was widely thought that stress was clearly bad.
Some research shows that leaders show lower levels of stress: a study of high ranking government and military leaders found they had lower levels of stress hormones and less anxiety, despite sleeping fewer hours, managing more people and having higher demands.
One widely supported explanation is that their greater sense of control protects them against the greater demands of the position.
Having no or few demands placed on you is bad – that’s boring. Having lots of demands placed on you is bad if you don’t have the power to deal with them: that causes harmful stress.
The best place to be is where the demands placed on you match your abilities – that’s a fulfilling challenge and that is me right there. I am a workaholic and place high demands on myself and feel exhilarated when I complete each task and see the results. I must say however, I do realise that I must start to change my pace, before my pace changes me.
The message of all this is that seeking out an “easy” job is not what to focus on. Instead, seek out these supportive conditions, then challenge yourself.
What should you aim for in a fulfilling job?
I believe the key ingredients of wellbeing (The Primary Foods) are: • Relationships – supportive friends and family - Positive emotion – feeling happy day-to-day. • Spirituality – Meaningful for you – having a purpose higher than yourself. • Career – that you love - achievement – being good at what you do - Engagement – having challenging, absorbing tasks. • Physical Activity – feeling strong, energized - healthy
I’ve applied these factors to my analysis of what to look for in a job, and combined them with the research that focuses especially on job satisfaction, to come up with six key elements for fulfilling work.
1. Work that’s engaging Engaging work is work that draws you in, holds your attention, and gives you a sense of flow. It breaks down into these four factors: 1. Freedom to decide how the work is done. 2. Clear tasks, with a clearly defined start and end 3. Variety, work that involves many different types of task. 4. Feedback, so you know how well you’re doing. They’re also important if you have “high growth needs” 2.Work that helps others. A fulfilling career needs work that is meaningful as well as engaging.
These jobs, however, are seen as meaningful by almost everyone who does them: • Fire service officer • Nurse midwife • Addiction counselor • Neurosurgeon • Medical Missionary • Massage Therapist – to name a few
There’s a growing body of evidence that helping others is a key ingredient of having a satisfying life, whether it’s through your work, charity, volunteering, or helping your family and friends.
3. Work that you’re good at Being good at your work gives you a sense of achievement, one of the five ingredients of life satisfaction mentioned above. It also gives you the power to negotiate for the other components of a fulfilling job, such as the ability to work on meaningful projects and undertake engaging tasks. If people value your contribution, you can ask for these conditions in return.
4. Work with people you like Good relationships are another ingredient of life satisfaction, and it seems pretty obvious that if you hate your colleagues and you work with a difficult boss, you’re not going to be satisfied. So this last factor is a reminder to consider how your career fits with the rest of your life. The aim is to have a fulfilling life, and your career is only one part of that.
CUSTOMIZING THE LIST If you want to find fulfilling work, these six factors are where we recommend you start. However, what’s most important will vary from person to person, and there may be other factors that are especially important to you, so we also recommend making a personalised list.
To do this, think back on times when you’ve been most fulfilled in the past. • What do those times have in common? • Are there some extra ingredients you should add to the list? • Can you make any of the factors more specific? • What types of people do you best get on with? • In which activities do you get most absorbed?
Should you just follow your passion? Besides being highly paid and easy, people often imagine a dream job should involve their passion – their greatest interest. For instance, if you love basketball, then the ideal job would be something that involves basketball, whether as a player, a coach, a promoter or something else. “Follow your passion” has become one of the defining pieces of career advice of our time. A Simple Exercise 1. Write down a couple of jobs you think you’d find especially fulfilling. 2. Rate them from one to five on each of the six factors. 3. Did you change your mind about which is best? 4. Make your own personalised list of factors for fulfilling work. Here are some prompts: a. When have you been most fulfilled in the past? b. What did these times have in common? c. Imagine you found out you'll die in exactly ten years. d. What would you do?