You're not getting the same nutrients the way your Grandparent's did! 

Why are Vitamins and Minerals Essential?
 
     Vitamins and minerals are essential because they sustain life!  The human body is not capable of storing most vitamins and minerals.  You need to replenish them daily for optimal health.  Your body prioritizes its health needs and because it does this, you may not feel an immediate difference if you go a few days without these essential nutrients.  However, you are jeopardizing long term benefits.
 
Can I get the Vitamins and Minerals I need from the Foods I Eat? 
 
     Eating healthy foods that fuel your unique body will help increase energy levels and overall health and wellness which is a key factor to living your fullest life.  Yet, according to the Nutrition Security Institute, “U.S. soil is eroding 10 times faster than it can be replenished.”  Researchers who compiled reports from around the world conclude that U.S. agricultural soil has been depleted by 85 percent of its minerals and vitamins during the last 100 years.  Farmers are now using all fields all the time to stay profitable, and rarely alternate what they grow.  This is called monocropping, which results in fewer nutrients in the soil.
     Eating the same fruits and vegetables that your grandparents once ate will not give you the same amount of nutrition they received. Unfortunately, you are not getting the critical nutrients needed to maintain good health and longevity.

  Are all Supplements the Same?
 
    All supplements are not created equal. The body can accept vitamins in any form! The problem is with the minerals.  (Most multi-vitamins include both vitamins and minerals). Many forms of minerals used in today’s supplements have been proven to be less than 10% absorbable by the body.  Traditional minerals crystalize in the small intestine which creates free radicals.  The antioxidants in the vitamins then must help neutralize the free radicals.  This makes the vitamins almost impossible to be absorbed into the bloodstream.  Therefore, you are not receiving the nutrient percent that is on the label.
     In 2002, a study was published in the journal of the American Medical Association. They wanted to see if supplements were benefiting the body.  They found the rate at which free radicals are generated by different forms of copper compared to other forms.  They also looked at the reduction rate of the free radical generation.
-Sulfate, Oxide = 100% free radical generation, 0% reduction rate of free radical generation.
-Gluconate = about 75% free radical generation, about 25% reduction rate of free radical generation.
-Chelate = about 45% free radical generation, about 65% reduction rate of free radical generation.
-Oligofructose Complex = about 25% free radical generation, over 75% reduction rate of free radical generation.
         *You might be asking, why is the Oligofructose Complex so much better than the other forms?
Oligo binds mineral to proteins and fibers (just like fruits and vegetables).  This process helps ensure that the body can more easily absorb and benefit from these critical nutrients.
 
What do I do Now? Do I Take Supplements or Not?
 
     Continue to eat your fruits and veggies and then decide if it would be beneficial to add in supplements.  If you decide its right for you, then do your research to find ones that have been scientifically proven to be effective. (That way you are not throwing your money away😊).
 

We are happy to share more information as well as studies about the supplements that we personally use and recommend! ​

Click HERE for a 2.5 min. video by Meli on:

● TWO types of Pain
● How it effects you
● Solutions

We are all here to support you in anything you do!

Why do some People Get the Winter Blues?
 
     Where you live is an important factor.  As the days grow darker and shorter, we lose a powerful cue for our internal clocks: light.  The bleak and dim light of winter is not enough to help some people keep their circadian rhythms on track. It can also lower serotonin levels and increase melatonin levels.  People that have suffered from other types of mood disorder are at an even greater risk, however, people that do not necessarily consider themselves susceptible to the winter blues may find they are more fatigued or down during the winter months.
 
How to keep a light disposition even during the dark season?
     There is no reason we have to wait for the brighter days of spring to feel better!  Here are 9 healthy, simple, & effective lifestyle changes that help in Beating the Winter Blues!

1- Eat a Healthy for YOU Diet- A healthy diet for you will vary from others you know.  Good NEWS!  That is how it should be!
To help you figure out what this looks like for you, start by writing down two lists.  List A: foods that you may enjoy eating, but make you feel sluggish afterwards and List B: foods that give you energy after eating them.  Continue to add to these lists as you eat different types of food. 
You will start nurturing a healthy relationship to your body and food as well as combat those winter blues!

2- Take Proven Supplements- Finding affective supplements is crucial in maintaining a healthy body.  Look for ones that have been scientifically proven.  (Here at Kaha Tahi, we are happy to give you information about our favorite supplements). 
Some supplements that are known to help with fighting off the winter blues are Vitamin D, Fish oil, Amino acids, St. John’s Wort and of course, a Multi-Vitamin that has Vitamin C, B-Vitamins, Magnesium, and for women, Iron.  You could also add in Melatonin before bed. 

3- Get in Good Physical Movement- Physical Movement, also known as aerobic exercise, is one of the most important things you can do to stay happy, not just during the cold months, but all year long.  According to the Mayo Clinic staff and Mayoclinic.org, “aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.”
It might not always be pleasant to exercise in inclement weather, but just doing a brisk walk can increase feel-good brain chemicals like dopamine and serotonin.  If physical movement is not available outdoors, do it inside.  You can do it by a nearby window to get more daylight, which leads us to our next healthy way to beat the winter blues.

4- Use Light Therapy- Using light to help beat the winter blues is one of the most successful treatments and, fortunately, there are several options to help you do this.
Get outside for at least 10 minutes a day. After lunch is a great time.  Open your blinds. Sit by a window (preferably where the sun is shining in) if you’re unable to get outside.  Use bright lights during the day to emulate the light levels of summer.  You can get a lightbox and sit by it for 30 minutes a day, preferably shortly after waking up (not recommended if you have a bi-polar disorder as it can trigger mania).   You could also use a dawn simulator.  This is basically an alarm clock that works by gently waking you with light rather than sound.  It will mimic natural sunrise by starting with a low light that gradually brightens over time.

5- Continue Regular Sleep Habits- In the winter, it can be hard to pull yourself out of the warm bed, but continuing your regular sleep schedule of waking up and going to bed at the same time can help keep your circadian rhythm regulated.  Establish a routine wake-up time and a power down hour each evening before bed.

6- Clear the Clutter- Your outer environment impacts your thoughts and mood.  Clutter and mail all over your counter contributes to feeling overwhelmed and fatigued.  Yet, when the space is clean, it encourages a clear mind and ability to do more.  If you’re not feeling motivated to get started, you can set a timer for just 10 minutes with a manageable task to complete. By doing this, you give yourself a sense of accomplishment.  Who knows, maybe you’ll find yourself adding another 10 minutes!

7- Practice Daily Gratitude- Feeling and expressing gratitude daily increases hope, optimism, love, acceptance, satisfaction, and joy.  It turns your mental focus to the positive, which is powerful when you might want to focus on worries or negative aspects in your life.  According to an article in the National Communication Association (2017), "positivity begets positive results for our well-being."
Start practicing gratitude today by simply saying or writing down one thing you are grateful for.  Then continue this action each day.

8- See Some Silly Shows- Have you ever heard that laughter is the best medicine?  Well, it’s true!  Research has shown that laughter is medicine that can be used to change the mental and physical well-being of people.  According to an article in the Federation of American Societies for Experimental Biology (2010), "mirthful laughter enhances your mood, decreases stress hormones, enhances immune activity, lowers bad cholesterol and systolic blood pressure, and raises good cholesterol (HDL)."
Watch a silly show, laugh, and enjoy yourself!

9- Have Curiosity over Judgement- All too often, people are quick to criticize and judge themselves.  Be curious about your choices instead of judging them.  Start to approach any challenge you have with curiosity, not judgement!  Next time you start to do this with anything, stop, and simply say, “Isn’t it interesting that I chose …?  What was I wanting to fulfill or avoid by this choice?”
Start to notice how you can learn from what you did, say, etc. and move forward to better yourself.
 
"Circumstances might be outside of our control, but choices are ours!"

KAHA TAHI = Strength Together!

"Goals without Action Steps are just good thoughts!"             
 
Let's start with making space in 2020 to get to where we want to be by implementing action steps to achieve our goals by the end of the year.  Decluttering our life is a perfect place to start, let's talk about a few areas:
 
Declutter our Environment

Studies show that excess physical clutter, clutters the mind!

By picking 3 areas in your physical environment that need clearing, writing them down and working on one at a time will allow you to slowly declutter your physical environment.

IDEAS of areas to be cleared:
•Clearing off your desk- of paper piles, receipts, bills, anything that needs to be filed.
•Removing piles of magazines, papers or projects from your office or closet floor.
•Removing piles of stuff from your bookshelves and making sure your books, photos and Knick knacks are neatly and attractively arranged. 
•Unsubscribing from at least 5 electronic newsletters that you never seem to find time to read.
•Cleaning out your inbox of clutter and any messages older than two months.
•Cleaning out a drawer in your kitchen or bathroom.

The key here is make it manageable- If your desk is so crazy then pick one pile to take care of.

Managing our Social Circle
 
When it comes to our Social Circle, positive interactions are key to increase happiness and pushing forward.  Here are four areas to consider when focusing on our social circle:

1.  Spending time daily with people who think big and take consistent action.
2. If people around you speak negatively or gossip, ask them not to in your presence.
3. Seek out and make a new friend of someone who is in a higher income bracket, who inspires you to leap forward, and/or who already has the success you want.
4. Think of someone who drives you nuts and ask yourself “What do I need right now to help ME feel happy, relaxed, and fulfilled.”

Shifting these areas of our our social circle increases our happiness, our success, and allows for positive space within us!! 
 
Debunking the mentality around money

Most people want to create some kind of financial freedom.  We can't do that by ignoring money or pretending it doesn't matter.  So the idea with clearing clutter in this area of your life is what signal are you sending to the Universe about how you value money and how you value your time.  This is a time to self authorize.

Four areas to look at for clearing clutter around money are:

1. Bring all money owed to you up to date
2. Use all your gift cards
3. Gather all your loose change and put it towards debt or into savings.
4. Clean out your wallet and organize it; of you notice it is falling apart, go get yourself a new one.

Allowing for Spiritual space

Oftentimes we think we have to do it all on our own; this is so far from the truth!  Think about what you have done around clearing the clutter these past few days and why you want the goals you set for yourself.  Now, take it to your higher power through prayer, talking, reflecting, or meditating.

As a result, you will feel a level of confidence that you may not be able to access with your logical mind.  Once you are aligned, begin taking small action steps.  Simply taking one action step each day towards your dream is incredibly powerful.  Trust that you are exactly where you need to be and take spiritual aligned action steps every day. 

Adding on to the spiritual guidance of a higher being, finding an accountability partner is another way to find kaha tahi (strength together) and achieve follow through.

 
Remember: Circumstances might be outside of our control, but choices are ours!!

Goals without Action Steps are simply good thoughts;
so let’s Take Action and make things happen in 2020

KAHA TAHI = Strength Together

 Remember the feelings of excitement, energy, and joy you felt as a child on Christmas morning? Our Kaha Tahi team did an incredible Challenge this month with tools, motivation, and activities to create these feelings through better health and well-being through the Holidays and into 2020!
 
Here are a few highlights to implement.
 
Day 1: Healthy Choices are up to you!
In life, use curiosity not judgment!  Give yourself permission to do or not do something! Process choices, be intentional, and then CHOOSE! Circumstances might outside of our control, but choices are ours!

Day 2: Walking gives me energy
One way to start your day is by walking. Not only does it jump start your metabolism, but increases your energy, boosts your serotonin levels (creating more happiness), and helps you be more productive throughout your day.
 
Day 3: Habits Make or Break Us!
We all have habits.  Some are health promoting and some are health destroying.  Habits are not just behaviors but part of who we are. When we decide to BREAK a habit, it is important to replace it with a new healthy habit; when we want to create a NEW habit, it's important to create a plan and do it as often and consistently as possible.

Day 4: Breathing Calms Your Soul!
Breathing comes naturally.  Our bodies miraculously breath in the oxygen you need, to work, and expel the toxins you don't need in beautiful harmony with the natural world.  You can maximize this natural process to increase wellness and decrease stress, and prevent dis-ease.

Day 5: STUFF is just STUFF!
Is your stuff "magic"?  No!  Being able to separate stuff from emotion allows you to have healthier connections to stuff.  You can use stuff to remind you TO BE the "magic" in your own space.  Once you have your headspace in order, then it is so much easier to get rid of the things that aren't "magical" in order to make way for the important things that help remind us, to be who you want to be and be aware of what is going on in your mind.  Own your life instead of being owned by STUFF!

Day 6:  Your Body Needs Attention!
Your body is not here to torture you, your body is communicating with you!  If you listen to your body whisper, you wont have to hear it scream.  Find movement that is playful for your body.  George Bernard Shaw says, "[You] don't stop playing because [you] get old, [you] get old because [you] stop playing."

Day 7: You are What You Believe!
"I am" statements can be a positive or a negative reflection of our self worth depending on what you put after it.  You can create empowering or destructive statements that shape your core beliefs.  You choose what you become, that is not determined by circumstances.

Day 8:  Relationships are Key!
One simple way to increase your overall health is to strengthen healthy relationships.

Day 9: Eat Your Fruits and Veggies!
Breakfast can be rushed or forgotten.  One way to get a healthy breakfast in is to prep the night before; that way you have an easy grab and go breakfast.  A simple way to add more veggies into your meal is to dice up dark leafy greens (kale, spinach, swiss chard, etc) and add them to your meal like a seasoning.  Remember, a little goes a long way.

Day 10:  Your Past does NOT Define You!
When someone asks why you have certain tendencies or personality traits, do you ever find yourself responding that it is just the way you were born?  It's just who you are?  You have a unique personality that is changeable.  You do not have to slap a label on yourself, you have the ability to change and become who you want to be.

​Day 11:  Pictures Bring You Joy!
When it comes to pictures, add ones into your environment that bring you joy!

Day 12: Beauty is All Around You!
Bringing the outside world in, connecting to nature, understanding our connection to the natural world, to the power of the beauty within us and around use every day helps create a harmonious and healthier life.  Life is full of beauty through nature, family, friends, simple pleasures in life, God's love and so much more.  Remember the value in three super vitamins:

1. Vitamin N = Nature
2. Vitamin FA = Fresh Air
3. Vitamin S = Sunshine
   

What is the difference between emotional hunger and physical hunger?
 
Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs. 
 
Examples of emotional hunger (FEELINGS): 
 
● Eating for comfort or out of loneliness or sadness
● Eating from boredom 
● Eating to try to soothe anxious or depressed feelings
● Eating to fill an aching heart
 
Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full. 
 
Examples of physical hunger (SENSATIONS): 
 
● Stomach growls and gets that hollow hungry sensation
● Body feels weak and energy goes down
● Blood sugar gets low and you feel shaky
● You feel lightheaded or faint
 
So what will learning to listen to my body do for me? It will free you from being a slave to food! 
 
What that means for you is that you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions.  

By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment. 
 
By doing so, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.
 
Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it! Enter… the Hunger Game! 
 
How do I play the Hunger Game? 
 
Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant! 
 
Here’s how you play the Hunger Game:   
● See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game
● Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal ● Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize completion of the meal
 
So what do you do now?   In our health coaching practice, we help clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy. 
 
If you think you may be engaging in emotional eating and you don’t know how to change it, we would love to help!