Saturday, August 31, 2013

Health Tip: Fully understand medications prescribed...

If your physician prescribes medication for you, be proactive and ask questions so you fully understand what the medication treats, how it works, how best to take the medication, potential side effects and if there are any drug, food or supplement interactions with the medication.

Friday, August 30, 2013

Joy Heart Tip: Why worry?

Why worry? These two words, considered sincerely, can radically reconfigure the landscape of your mind. Worry rarely leads to positive action; it's just painful, useless fear about hypothetical events, which scuttles happiness rather than ensuring it. Some psychologists say that by focusing on gratitude, we can shut down the part of the brain that worries. It actually works!

Health Tip: Be proactive ... doctor...

Be proactive when you go to your doctor. Bring someone with you to help you remember what your doctor tells you. It is also helpful to write down your questions ahead of time in a notebook and take notes about the answers to your questions.

Thursday, August 29, 2013

Joy Heart Tip: Break out...

We live in an increasingly civilized, rational-minded, tech-obsessed world. It's time to break out: Let your wild self explore wild career ideas.

Health Tip: Selecting a physician...

When selecting a physician, ask some questions to ensure this will be the best doctor for you. Some questions to ask are: what is their training and experience, what is their availability and will the doctor work in partnership with you?

Wednesday, August 28, 2013

Joy Heart Tip: Plenty of things...

If you scrutinize your own life, you'll find you do plenty of things that violate the dichotomies in your mind. I certainly do. We're considerate, selfless, and clever (except for the times we aren't). Or we're luckless losers (not counting the infinite things that go right for us every day). This is the problem with either-or thinking: It keeps us removed from reality, and it requires that we spend a lot of time and energy convincing ourselves that life is one particular way (and burying evidence that doesn't jibe with that view). More important, it will never feel truthful or satisfying— because it leads to an answer that's only half-right.

Health Tip: Eat with your non-dominant hand...

Eating with your non-dominant hand will allow you to be more conscious of what you are eating. This will force you to concentrate and think about what and how much you are eating.

Tuesday, August 27, 2013

Recipe for today: Roasted Butternut Squash

What you need
  • 2 medium butternut squash, halved lengthwise and seeded
  • 4 teaspoons butter *Replace with olive oil for vegan friendly recipe.
  • 4 teaspoons brown sugar
  • Salt and pepper

What you do

  • Preheat oven to 400 degrees F.
  • Place butternut squash halves on a large baking sheet flesh side up. Place 1 teaspoon butter in the middle of each squash. Sprinkle brown sugar over each squash. Season with salt and black pepper. Roast 25 minutes, until flesh is fork-tender. Reserve 2 halves for future meal.

Joy Heart Tip: Spills over...

When your to-do list  threatens to spill over, examine
every item on it while asking two questions:

1. Is this task absolutely necessary to keep my life afloat?

2. Does this task buoy me up emotionally?

If the answer to either of these questions is yes, do the deed. If not,
do nothing. Let that problem or opportunity float past you. Wave and
smile, if you like, but don't bring inessential, unpleasant things on board.
Your kayak isn't big enough. Anything unnecessary could sink you.

Health Tip: Running Shoes...

If you run or walk for fitness invest in a good pair of shoes. You will need to replace your shoes every 400 to 500 miles.

Monday, August 26, 2013

Joy Heart Tip: Simply an acknowledgement...

A good grudge is simply an acknowledgment of another person's foibles—it keeps you at a safe emotional distance from people who could mess up your life.

Recipe for today: Spaghetti Squash With Almonds

Spaghetti Squash With Almonds

What you need

  • 1 3-pound spaghetti squash, halved lengthwise and seeded
  • 3 tablespoons olive oil
  • 1/4 cup sliced almonds
  • 2 tablespoons fresh lime juice
  • 1 tablespoon honey
  • 1/2 teaspoon ground cumin
  • kosher salt and black pepper
  • 4 scallions, thinly sliced
What you do

  1. Heat oven to 400° F. Place the squash on a rimmed baking sheet, drizzle the cut sides with 1 tablespoon of the oil, and turn cut-side down. Roast until tender, 40 to 50 minutes.
  2. Meanwhile, spread the almonds on a second rimmed baking sheet and toast in oven, tossing occasionally, until golden brown, 6 to 8 minutes.
  3. In a medium bowl, stir together the lime juice, honey, cumin, the remaining 2 tablespoons of oil, 1 teaspoon salt, and ¼ teaspoon pepper.
  4. With a fork, gently scrape the strands of squash flesh into the bowl and toss with the lime juice mixture. Sprinkle with the almonds and scallions.

Health Tip: Take care of yourself...

"You can get old pretty young if you don't take care of yourself." ~Yogi Berra

Sunday, August 25, 2013

Recipe for today: Zucchini Lasagna (Lasagne) - Low Carb

Have all sorts of zucchini and squash from the garden, so I thought I would try my hand at zucchini lasagna.  Here goes... * I will replace the items for vegan-friendly dish.
What you need.
  • 2 1/2 cups zucchini, sliced lengthwise 1/4 inch thick (about 2 medium)

    • 1/2 lb lean ground beef (I use 1 lb.)
    • 1/4 cup onion, chopped
    • 2 small tomatoes, cut up
    • 1 (6 ounce) can tomato paste
    • 1 garlic clove, minced
    • 1/2 teaspoon dried oregano
    • 1/2 teaspoon dried basil
    • 1/4 teaspoon dried thyme
    • 1/4 cup water
    • 1/8 teaspoon pepper
    • 1 egg (Egg Replacer for Vegan friendly)
    • 3/4 cup low fat cottage cheese (or low fat or fat free ricotta) (Vegan friendly ricotta)
    • 1/2 cup mozzarella cheese, shredded (I use 8 oz. divided) (Vegan friendly cheese recipe)
    • 1 teaspoon flour
    What you Do!
    • Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.
    • Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
    • In small bowl slightly beat egg.
    • Add cottage cheese, half of shredded cheese and flour.
    • In (1 1/2-qt.) baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.
    • Bake uncovered at 375 degrees F for 30 minutes.
    • Sprinkle with remaining cheese. Bake 10 minutes longer.
    Let stand 10 minutes before serving.

    Health Tip: Avoid Skipping meals...

    If you are interested in losing weight, avoid skipping meals. Eat 4 to 6 small meals per day to prevent binging.

    Saturday, August 24, 2013

    Health Tip: Measure food portions...

    To prevent mindless eating, measure out your food portions instead of eating directly from a box or container. This will allow you to know exactly how much you are eating.

    Joy Heart Tip: Stumbling into powerlessness...

    The most common reason we stumble into the delusion of powerlessness is that we're afraid of what other people would do or say or feel if we were to act as we wanted.

    Friday, August 23, 2013

    Health Tip: A Good Reminder...

    Brushing your teeth immediately after dinner will remind you that the day's eating is complete.

    Thursday, August 22, 2013

    Health Tip: Closed after dinner...

    Late night eating may interfere with sleep and lead to weight gain. To avoid late night eating, place a sign on the refrigerator and pantry that says, "Closed after Dinner."

    Joy Heart Tip: End self-sabotage...

    These days, more than ever, facing and embracing your worst-case scenarios, seeing them as problems to be solved rather than torments to suffer helplessly, can save you no end of self-sabotage.

    Wednesday, August 21, 2013

    Health Tip: Non-toxic stain remover...

    A non-toxic stain remover for dishes and cutting boards is to scrub them with a mixture of salt and lemon juice.

    Joy Heart Tip: Freer and Happier...

    It isn't necessary to know exactly how your ideal life will look; you only have to know what feels better and what feels worse. If something feels both good and bad, break it down into its components to see which are warm, which cold. Begin making choices based on what makes you feel freer and happier, rather than how you think an ideal life should look. It's the process of feeling our way toward happiness, not the realization of some Platonic ideal that creates our best lives.

    Tuesday, August 20, 2013

    Health Tip: Quick and Easy homemade balsamic vinaigrette...

    For a quick and easy homemade balsamic vinaigrette: combine ¾ cups extra virgin olive oil, ¾ cup balsamic vinegar, 1 clove garlic crushed, ½ teaspoon dried oregano, 2 teaspoons Dijon mustard, salt and pepper to taste and shake well until all ingredients are combined. Refrigerate until ready to use.

    Joy Heart Tip: Release Emotional Pressure...

    The effect of emotional venting is to sustain an unsatisfactory status quo. Most people think the opposite, that complaining is part of an effort to change an unsatisfying situation. Nope. Complaining lets off pressure so that we neither explode with frustration nor feel compelled to take the often risky steps of openly opposing a difficult person or situation. Keeping emotional pressure tolerably low doesn't change problematic circumstances but rather perpetuates them.

    Reference: Martha Beck

    Monday, August 19, 2013

    Joy Heart Tip: Picture it...

    Shielding yourself from a coworker's or family member's stress or high-pitch negativity requires constructing a suit of psychological armor. Most of my clients can do this simply by visualizing a situation in which they feel deeply calm. Picturing the best day you spent with your funniest friend or remembering a day at the beach with your dog might be enough protection for you.

    Reference: Martha Beck

    Health Tip: You already have health...

    "Poor health is not caused by something you don't have; it's caused by disturbing something that you already have. Health is not something you need to get, it's something you have already if you don't disturb it." Dean Ornish

    Sunday, August 18, 2013

    Joy Heart Tip: Have a cup of tea...

    Have a cup of tea...

    with a friend,
    in the morning,
    right now,
    to heal a cold,
    before you go to bed,
    to take you away,
    to warm you up,
    on the terrace, or
    to take the stress away.

    Health Tips: Quitting Smoking...

    Quitting smoking is beneficial at any age. Quitting smoking will help you live longer, feel better, breathe easier, smell better and have more energy.

    Saturday, August 17, 2013

    Health Tip: Smoking is bad....

    Smoking is linked to 1 in every 5 deaths. Smoking is associated with 29% of all cancer deaths, 87% of all lung cancer deaths, and nearly 20% of all deaths from heart disease. Smoking accelerates the drying and wrinkling of the skin, increases the buildup in plaque in arteries, can lead to chronic bronchitis and emphysema, reduces bone mass and can lead to impotence.

    Friday, August 16, 2013

    Health Tip: Your Choice...

    "You can set yourself up to be sick, or you can choose to stay well."
    Wayne Dyer

    Thursday, August 15, 2013

    Joy Heart Tip: Celebrate and accept them!!!

    Many of us have spent a lifetime trying to be what we're not, feeling lousy about ourselves when we fail and sometimes even when we succeed. We hide our differences when, by accepting and celebrating them, we could collaborate to make every effort more exciting, productive, enjoyable, and powerful.

    Wednesday, August 14, 2013

    Joy Heart Tip: Changing the world ... or our attitudes...

    Our true selves are always whispering instructions about what we should do next, whether that's changing the world or just changing our attitudes. If we're still enough to hear our own inner voices at this subtle, almost silent level, we tend to choose the course through life that feels most blessed and least traumatic.

    Reference: Martha Beck

    Health Tip: Flexibility decreases with age...

    Flexibility naturally decreases with age. Stretching is essential to keep tendons, ligaments, and joints limber.

    Tuesday, August 13, 2013

    Health Tip: Better flexibility...

    Research has found that women who weight train compared to sedentary women, have better flexibility and balance and increased self-confidence and are less likely to have insomnia.

    Joy Heart Tip: Claim your own destiny...

    The more you claim your own destiny, the easier it will be to love unconditionally.

    Monday, August 12, 2013

    Joy Heart Tip: Forcing against our desire...

    When we force ourselves to connect against our heart's desires, we create false, resentful relationships; when we disconnect from the people who deplete us, we set them free to find their tribes while we find ours.

    Health Tip: Weight Training...

    Researchers at Tufts University, found that women who weight-train twice weekly can increase their overall strength by as much as 75%.

    Sunday, August 11, 2013

    Health Tip: Keep a Food Diary...

    Research has found that people who keep a food diary are more successful at losing weight than those who don't. Keeping a food diary will help you become more aware of your food choices and help you identify triggers, which lead to overeating.

    10 Weeks Out - Implementing The Game Plan!

    10 weeks before the BIG marathon. 1st marathon since my surgery in 2011.

    I have made great strides this year, taking it one step at a time.

     I can't believe that I'm on half marathon number 8 already. A Couple more to go and I will make 10 for the year. Great way to train and keep on track.

    Here's a quote on persistance to help you stay on track!

    Stick with it. Give it your all. Keep a good attitude and always be the best you can be right where you are.

    Saturday, August 10, 2013

    Health Tip: Overweight carries risk....

    Being overweight carries with it many health risks such as high blood pressure, heart disease, stroke, type 2 diabetes, breast and uterine cancer, colon cancer and gallstones. It may also aggravate arthritis and hip and back pain.

    Friday, August 9, 2013

    Joy Heart Tip: Let it be and watch it...

    I've said it before, and I'll say it again: The way to start changing your mind is not to force it or command it but to watch it.

    Reference: Martha Beck

    Thursday, August 8, 2013

    Health Tip: More vitamin c ...

    When stressed the body consumes more vitamin C. Experts recommend increasing your intake of vitamin C during times of stress.

    Joy Heart Tip: The universal truth...

    This is a universal truth: We invariably experience more of any thought or feeling we try to avoid. Why? Because when our brains hear the instruction to shun a certain topic, they respond by seeking any thoughts related to that topic, in order to escape them.

    Reference: Martha Beck

    Wednesday, August 7, 2013

    Health Tip: Vitamin C...

    Vitamin C has many benefits such as improving immune function, provides protection from heart disease, eye disease and may even reduce skin wrinkling.

    Joy Heart Tip: Alter your Definition....

    Any transition serious enough to alter your definition of self will require not just small adjustments in your way of living and thinking but a full-on metamorphosis. Reference: Martha Beck

    Tuesday, August 6, 2013

    Health Tip: Greater Variety of Veggies...

    Researchers at Tufts University found that the greater variety of vegetables people ate the thinner they were. Vegetables are low in calories and high in vitamins, minerals, fiber and water.

    Joy Heart Tip: Voice your thoughts...

    Next time someone voices an opinion that contradicts your own, don't play dumb. Voice your thoughts and see what happens. At worst, you'll weaken a bond that wasn't authentic. At best, you'll find that you can disagree with someone and still be loved. This is the way to build genuine relationships instead of tentative, bartered alliances based on the currency of compliance.

    Reference: Martha Beck

    Monday, August 5, 2013

    Joy Heart tip: Strengthens you more ...

    If you opt to write your life consciously, you'll find that a tale acknowledging your hero's strength feels truer than one depicting you as a victim. You'll see that whatever your physical size, you really are a bigger person than any bully. You'll learn that the truth, no matter how hard, always strengthens you more than a lie, no matter how nice.

    Reference: Martha Beck

    Health Tip: Optimists...

    Mayo Clinic researchers compared mortality rates in people who had taken a personality test over 30 years ago and found that pessimists had a 19% greater risk of dying prematurely than optimists did.

    Health Tip: Optimists...

    Mayo Clinic researchers compared mortality rates in people who had taken a personality test over 30 years ago and found that pessimists had a 19% greater risk of dying prematurely than optimists did.

    Sunday, August 4, 2013

    Next adventure: Giethoorn, Netherlands!

    I will go here next, Giethoorn, Netherlands!

    This village in Giethoorn, Netherlands has no roads - you must take a boat to go to different places.  I think this is a perfect spot to take a few weeks in seclusion, writing.  What do you think?

    Recipe for today: Vegan Black Bean Soup...

    Vegan Black Bean Soup

    Original recipe makes 6 servings

    What you need...
    • 1 tablespoon olive oil 
    • 1 large onion, chopped
    • 1 stalk celery, chopped 
    • 2 carrots, chopped 
    • 4 cloves garlic, chopped 
    • 2 tablespoons chili powder 
    • 1 tablespoon ground cumin 
    • 1 pinch black pepper 
    • 4 cups vegetable broth 
    • 4 (15 ounce) cans black beans 
    • 1 (15 ounce) can whole kernel corn 
    • 1 (14.5 ounce) can crushed tomatoes

    What you do…
    • Heat oil in a large pot over medium-high heat. Saute onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil.
    • Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes.

    Recipe for today: Bean and quinoa soup (Vegan)...

    What you need…
    1 tablespoon olive oil
    1 yellow onion, diced medium
    4 cloves garlic, minced
    1 cup chopped fresh tomato
    1 teaspoon ground cumin
    1/2 teaspoon dried oregano
    1/2 teaspoon crushed red pepper flakes
    1/2 cup quinoa
    1 large carrot, cut into 1/4 inch pieces or so
    2 bay leaves
    4 cups vegetable broth, divided
    1 24 oz can black beans
    1/2 cup chopped cilantro, plus extra for garnish
    For serving:
    Tortilla chips
    What you do...
    Preheat a 4 quart pot over medium heat. Saute onion in olive oil with a pinch of salt for about 5 minutes, until translucent. Add garlic and saute with the onions for a few seconds. Then add tomato, cumin, oregano and red pepper flakes and cook for a minute or so, just to break down the tomatoes a bit.
    Add quinoa, carrots and bay leaves, and then pour in 2 cups of the broth. Cover and bring to a boil. Let boil for 5 minutes or so, until al dente (that’s mostly tender with a little bite.)
    Add the remainder of the broth, the black beans with their cooking liquid, and the cilantro. Cover and bring to a boil, then remove the lid, lower heat to a simmer and cook for 10 more minutes or so, to cook the quinoa the rest of the way.
    Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Remove bay leaves and serve topped with crushed tortillas, avocado and cilantro.

    Health Tip: Have a purpose for each run...

    I always have a purpose for each run!  And the idea is to have the purpose and focus on it. If its pace, focus on pace. Distance. Time. Finishing. Going a minute longer than yesterday. Or pure just enjoyment.   Have a purpose with each of your runs and focus on it.  #‎DistantRunners‬ ‪#‎focus‬


    Hello Everyone,

    Well it's been a crazy last few weeks with some late nights and early mornings but I am unbelievably happy to announce that my book, WIN BY LEADING, is done! Writing the book has been a really special process because it is essentially my career and life’s work experience as a leader broken down into a little less than 200 pages.  I am very excited for you guys and gals to read it!  I do believe it will help leaders of all levels work and live smarter, think clearer, be persistent and act wiser.

    Win by Leading by Kim Groshek
    That's been the mission for me all along.

    Thanks so much to all of you who have been such big supporters of me and what I stand for over the years. This book is very much a result of working with all of you and learning how to tweak my leadership approach and style and develop workshops and training programs to meet the needs of each and every leader out there. 


    Kim Groshek
    Creatively Canny Company

    Win By Leading is here!! For those of you who requested, here's the link:

    Health Tip: Take care of your WHOLE body!!!

    "Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded." Johann Wolfgang Von Goethe

    Saturday, August 3, 2013

    Health Tip: Socially connected... (in person)

    Staying socially connected is important for long-term health. Research shows that people who have a strong social network live longer, require fewer doctor visits and hospitalization and receive more enjoyment from life.

    Friday, August 2, 2013

    Health Tip: Oral Hygiene related to ...

    Poor oral hygiene can lead to gum disease. Research has shown that people with gum disease are almost twice as likely to suffer from coronary artery disease.

    Joy Heart Tip: Dare to do ...

    Try this: Choose something you've always wanted to do—paint, jog, whatever. Now set out to do this thing really badly. Your inner perfectionist may erupt in violent protest. Thank her for sharing, then reward yourself for daring to do a terrible job. An even better option is the buddy system: Commit with a friend that you'll both do something really terribly, then praise each other for following through.

    Thursday, August 1, 2013

    Joy Heart Tip: No essential difference between love and enlightenment...

    Buddha once said that just as we can know the ocean because it always tastes of salt, we can recognize enlightenment because it always tastes of freedom. There's no essential difference between real love and enlightenment. While many people see commitment as a trap, its healthy versions actually free both lovers, bring out the flavor of their true selves, and build a love that is satisfying, lasting, and altogether delicious.

    Reference: Martha Beck

    Joy Heart Tip: No essential difference between love and enlightenment...

    Buddha once said that just as we can know the ocean because it always tastes of salt, we can recognize enlightenment because it always tastes of freedom. There's no essential difference between real love and enlightenment. While many people see commitment as a trap, its healthy versions actually free both lovers, bring out the flavor of their true selves, and build a love that is satisfying, lasting, and altogether delicious.

    Reference: Martha Beck

    Joy Heart Tip: No essential difference between love and enlightenment...

    Buddha once said that just as we can know the ocean because it always tastes of salt, we can recognize enlightenment because it always tastes of freedom. There's no essential difference between real love and enlightenment. While many people see commitment as a trap, its healthy versions actually free both lovers, bring out the flavor of their true selves, and build a love that is satisfying, lasting, and altogether delicious.

    Reference: Martha Beck

    Joy Heart Tip: Protect yourself....

    "Don't allow your fears to run your life. See fear for what it is ~ False Evidence Appearing Real. Don't give up your power to the critics in your life. Trust yourself and believe in yourself and your dream. You don't need anyone's approval but yours! Don't allow toxic people or a stressful job to consume your life. Protect yourself. Develop the courage to do what you need to do. Your ability to be healthy, happy and prosperous matters! Make the decision to do what you need to do in order to do what you want to do. Give yourself permission to live life on your terms." ~ Les Brown

    Health Tip: Good Oral hygiene..

    Good oral hygiene is essential for optimal health. Daily flossing, twice daily brushing and yearly dental check-ups will help maintain oral health.