Group / Individual Health & Wellness Motivational Coaching

Vitality Factor Health & Wellness Motivational Coaching embraces the 3 areas of mind, body & spirit which make up the entity of wellness.

Group coaching is an overview coverage of highlighting and integrating the flow of energy and information between these three areas - in an effort to establish an enhanced reciprocal communication network. When reconnecting the mind, body & spirit, our lives and relationships as we navigate the human experience of life on earth transcends the sedated obligatory routines which tend to divide our experience as an essential being. In the fast paced, multi faceted world in which we operate, our connection to our purpose and self awareness, and connection to others can experience fragmentation. Inner tuition of ideal zen like

practices may fracture from a whole wellness paradigm and splinter off into exaggerated distress in any of the three major elements of our wellness.

In group sessions, we explore areas such as grounding & transcending meditative practices, incorporating energy awareness and opening communication lines between body, mind and spirit. Through recognizing warning symptoms as opposed to denial - we are best able to take a stand of accountability before any one area becomes devastated. Rehabilitation of wellness considers the body mind and spirit as always in

search of homeostasis balance. If we do no establish more meditative and mindful awareness in ourselves and interactions in our experiences out in the world, we cannot enjoy the depth of transcendence on a balanced level.

Individual coaching sessions delve deeper into all three areas more specifically naming areas of discourse while developing a plan of action and accountability with one to one support. Each area is addressed and documented during an interview between myself and the client. This is a discovery process for the client to reflect on these dimensions to re-familiarize and discover new understandings of areas in which they need transformation.  A specific, focused, guided plan is continually tailored to client need. We work as a team to extract a personalized, integrative health approach to care for the body in tandem with the mind and spirit. One that is exciting and motivating and curates lifestyle changing results that last.

There is a fun side effect of working with me one on one in that we explore areas that stimulate and excite a genuine interest in restorative practices...from exercise to nutrition which employ spiritual

methodology to fuel inner motivation and drive. Clients report a new refreshed outlook of positivity in how they experience themselves and relationships with others.

There is never a better time to enlist the support of a health & wellness motivational coach. Life is short and time is ready as soon as you decide you are worth it. And that is my encouraging words to take away with you - you are worth it and the time to act on your own behalf is now. I will help you through the process and assist you in reaching your goals.


E-mail CeCi for a 1-1 appointment at VitalityFactor@gmail.com and get direct support today.

Namaste

Shaping Positive Mindset for Results

Greetings, Vitality Seekers! 🌛As some of you know, I present a 4 series session for health and wellness motivational coaching free to the Capitol District region.

Luminous and productive
energy flows through me.

Change is inevitable and how we experience change is largely based on mindset. 🌗🌒🌒 During one session we handed out positive affirmations to others in our community while observing the positive experience of uplifting others. It feels wonderful to spread happiness regardless of the recipient reaction.


The next meetup, we chose a positive affirmation and exchanged it with one another. The practice for this activity is to recognize the good feelings we have uplifting ourselves as in the prior activity within our community. I hear many people speak negatively about themselves yet offer others uplifting messages. We do ourselves no favors by speaking poorly of our character and thus, give up on trying to achieve goals because we have set ourselves up for failure.

I change my life by transforming myself.

Speaking positive as opposed to negative/indecisive affirmations can draw out possibilities & strength in our abilities. Negative self talk stymies our intent despite our life desires. Wishing is not enough. Take action by investing in the quality of your mindset.🌠

The power of positive affirmations is a game changer and it takes practice! Remember, perspective is an inside job! Your aspirations and mindset are reciprocal. Positive thoughts & perspective shape the outcome for what you are attempting to achieve.


What I propose is that starting today and every day - that you read a positive affirmation three times each day. Affix it to your car dash, refrigerator, etc. Changing the negative to positive takes some time, and you are worth the effort!🎉

You may enjoy listening to this meditative music 🎼to enhance the quality of meditating on you intention & affirmation. Awakening Morning OM Mantra. It is a peaceful & yet energizing backdrop to developing a positive mindset.

Practice your Positive Affirmation:

I surrender my ego
& do not let fear rule my life. 

1. Read your affirmation.👀

2. Take a deep breath in through your nose and visualize the words. Exhale forcefully through your mouth. 💨

3. Open your eyes and again - take a deep breath in through your nose and exhale through your mouth.⇅

4. Slowly speak each word of your affirmation - actively hearing each one.👂

5. Now close your eyes and breathe in through your nose while visualize your affirmation. Exhale through your mouth.➶➷

Practice this three times each day. The foundation is building as you speak, hear and visualize positive affirmations. Being compassionate and kind to yourself is the highest honor and radiates outwardly and extends positive energy to bring opportunity.
In time your mind shifts to experience your goals as not only possible, but necessary for living your blessed life!🙏
Namaste!

Photos copyright BeltaneMoon© 2016. Reprint with reciprocal link & credit to author & photographer.

#Avocados & #Flourless #English Muffins

Avocados are a versatile, rich source of nutrients and on the Environmental Working Group 12 Least Contaminated / Clean Fifteen™ list.

Avocados provide amazing health benefits - especially for weight loss. According to David Zinczenko's 2015 Huffington Post article, the Avocado qualify as an aid to reduce weight:

"With its proven ability to lower cholesterol, quell hunger pangs and even spot-reduce belly fat, the avocado is arguably a perfect dietary staple for weight loss."

Avocados also may help lower LDL (bad cholesterol) and raise HDL (good cholesterol) which can help reduce the risk of cardiovascular disease.

As a long distance runner and yoga lover, I burn off quite a few calories every day. I am often adjusting my caloric intake based on my activity levels and have found the avocado sliced up pairs nicely with Food for Life's fourless, whole grain, live sprouted raisin English muffins. These muffins taste better than standard flour

Ezekiel Cinnamon Raisin English Muffins

filled English muffins and when combined with avocado, keeps me fuller longer. I also notice my blood sugar stays more steady as a result of the flourless recipe. No major dips or peaks as with flour based products. 

Try team green and experience the value of this combination along your journey!

Gratitude is an Inside Job

Daily gratitude meditation can change your perspective and thereby affect your life. It costs nothing, easy to do and worth the value it can bring into your life. Gratitude shifts dynamics of relationships with yourself as well as the world in which we live. Being grateful is a way back to our true selves and can help develop a positive attitude. This is an important aspect as being grateful can  leverage how we cope with the ups and downs of life.

If you have not yet tried this or need to re-engage in gratitude, here are some simple steps to get started.

Develop a list  - Start by writing down one source of goodness within your life for which you are appreciative. This may be something within or outside yourself. Hold on to this list and add to it every day.

Read the list out loud - Read this list three times each day to yourself aloud. Keep in mind that positivity is an inside job and requires consistency and repetition. Your words are like seeds that are planted when spoken. New perspectives take time to instill force of habit.

Visualize - each item on your list in your mind as you speak the words out loud. Doing this helps develop a better inner dialogue which is key to how you react to the ups and downs of life. When we visualize those positive aspects, we are better able to manifest goodness in our lives as well and segue positive thinking into all areas.

Our thoughts are powerful. When we turn to humble and simple gratefulness, we can better change inner dialogue that may be preventing resiliency and coping skills. After you practice this with effort, you will notice your life change for the better. While the results may not be immediate, trust the process and have faith in your ability to handle anything life throws at you. It takes time to change.

The mind is one of the most powerful tools we have at our disposal. When we change the way we think, we open up incredible possibilities. It comes from the inside and worth the effort.

Namaste!

Nasal Saline Irrigation

Congested sinuses can certainly make an unpleasant dent in well-being. This flu season has hit people square in the nose across the US. Outside of prescription medication and over the counter pain relief, is there anything to relieve sinus pressure to feel better? Yes! Saline irrigation!

Perhaps you have heard of nasal saline irrigation. Rinsing out the sinus passages involves inserting a warm saline solution into each nostril while bent over a sink. The water flows into one nostril and out through the other, removing nostril debris in its wake. Pun intended.


Saline irrigation has been used as a homeopathic aid in reducing pressurized mucus causing inflammation. In relieving congestion, inflammatory pain may be lessened. According to Benjamin S. Bleier, MD (2015), "This may result from helping to nose to remove small particles, bacteria, and viruses which can cause allergy and inflammation" (para 3).

Neti Pot

There are many devices in the marketplace which serve as nasal irrigation delivery devices. I chose the widely advertised neti pot. The neti pot resembles a small teapot with a nostril-sized spout. It is made from biodegradable material to be filled with 1/4 tsp. Kosher or sea salt dissolved in 16 ounces of warm, distilled water. How often it is to be used is based on your symptoms and severity. It is always advisable to check with your physician to determine frequency of use.

It is important to underscore that safety is of serious concern with nasal saline irrigation. There have been two cases of deaths resulting from the use of tap water in neti pots. Bleier (2015, para. 5) writes:

In the past 5 years, there have been news reports of 2 patients dying from encephalitis(a brain infection) resulting from exposure to Naegleria fowleri, an amoeba that is common in rivers and lakes. These patients had used neti pots with tap water which subsequently tested positive for this amoeba species. It should be noted that these cases are extremely rare and resulted from contamination of local tap water which is not common in a municipally treated water supply. However, appropriate caution should be used when selecting a water source for irrigation and boiled, distilled, or appropriately filtered water are recommended. 

I prefer to purchase distilled  water for use in nasal irrigation. Not only is the water source important, but cleaning the implement of irrigation is equally necessary to kill bacteria contamination after use.

According to a Cleveland Clinic 2014 Health Essentials article, cleaning the device is imperative. In referencing Head of the Section of Rhinology, Sinus and Skull Base in Cleveland Clinic’s Head & Neck Institute, Raj Sindwani, MD (2014), recommends "using hot water and antibacterial soap to clean your neti pot every day" (para 11).

I decided to try the neti pot today as I have been down for the count with the flu, despite my annual vaccination. I found it akin to the experience of getting pool water up my nose as a kid. Not exactly fun, but the relief that followed was rather lovely.

There was a slight burning & dryness around and inside my nostrils. I opted to use a light coating of sterile water based lubricant to ease the discomfort. A petroleum based topical is not a wise option as the healing properties of oxygen cannot permeate to mucous membrane. Further, the impenetrable base may trap and hence multiply bacteria. As a phlebotomist and former professional body piercer, this is part of my education in infection control and healing difficult piercings.

Misting Unit

I would be shortchanging the story if I did not add that I found added relief in adding a cool misting device to re-hydrate the dry indoor clime. This unit is has the added ambiance of muted light changing cycles. I prefer blue at night for some reason.

As with the neti pot, I use distilled water. I also add a spritz of colloidal silver to the misting unit. As with the neti pot, it is necessary to clean out the device to prevent bacterial growth.

My wellness feels more in balance! 

Have you tried the neti pot? Would you like to share your experience?

Works Cited

Bleier, Benjamin S., MD. "Nasal/Sinus Irrigation." Nasal/Sinus Irrigation. American Rhinologic Society , 17 Feb. 2015. Web. 27 Jan. 2017.

Nurses, Cancer Answer, et al. “Safe Neti pot use: 3 tips - Health Essentials from Cleveland Clinic.” Cold & Flu. Health Essentials from Cleveland Clinic, 19 Feb. 2014. Web. 27 Jan. 2017.


Copyright © CeCi DeSio-Luongo for Vitality Factor 2017. All rights reserved.

Rescue Dog Alerts to Stroke in Grandmother

Grandma Pat
Dogs always seem drawn to her

 I  routinely checked adoptable, lost and found pet listings while comparing them to lost & found networks with whom I am involved. The week before New Year's Eve, I reviewed the found dogs list at the Saratoga County (NY) Animal Shelter . My eyes zeroed in on a skinny, doe-eyed dog with floppy, chewed-up ears. A distinct Dachshund head and Italian Greyhound body, I went to work trying to locate potential lost dogs across the US fitting this description. Nothing came up from network resources.

"Gypsy"
Shady Oak Tinsel & Tap Shoes

The week between Christmas and New Year's was fairly busy with family, travel and caring for my elderly parents. As much as I tried, I was unable to locate a lead nor could I get this little red hound out of my thoughts. In fact, I saved her photo and showed it to family with enthusiasm. I knew I had to at least foster her if at all possible. She was still on the found list and not available for adoption, but I presumed fostering her in a home environment would help lighten the load of the shelter.

I must admit, there was another reason. I hoped it might ease the ache of the loss of my Bullmastiff, Gypsy, to osteosarcoma in 2016. She was my best friend and the funniest frog-faced dog I ever had the pleasure to live my life with. Despite Gypsy's enormity, she was very gentle with my 87 year old Mom. The battle and will to live was strong and she maintained a happy companion throughout her stoic fight.

Grandma Pat & Gypsy
Sharing a chat

New Year's Eve I kept thinking about the tiny red dog and was consumed with her well being. I had gone running New Year's day and went to Dunkin Donuts to refill my antioxidants with caffeine. Coffee in hand, I found my car in front of the animal shelter wanting to see the little red-haired girl.

It would seem "Susie" was not yet for adoption though no one had claimed her. I went to visit her just the same and while all the other dogs barked with exuberance, she sat with quiet interest in through the glass partition. Upon going back to reception, I asked to put my name on a wait-list for her. One of the employees revisited her availability date and informed me she was available after all! I had to meet her in person!

I entered the dog playroom and was informed that Susie could be shy and skittish upon meeting new people. With that, I turned my ball cap around so she would not be frightened by a shadowy face. I removed my bulky winter the jacket and reduced my tall size by sitting on the floor. I knew it as important to not intimidate her with direct eye contact, so I was prepared to avert my gaze. The door opened and the little red Corvette sped across the room and dove into my arms with tail wagging. It was an easy decision! Home we went! Susie had thus been renamed Chilli Bean.

Chilli as Babushka

She has since gained weight, her ears healed, and she was easily house & leash compliant. She adapted to life with us in record time and displayed the same enthusiasm as the day I first held her. Further, when my 87 year old mom held her, she settled down immediately and was markedly docile. It was not a fluke, she had an affinity to sense the differences in human physical abilities and displayed this same behavior consistently.

The week of January 23rd, Chilli Bean came upstairs in the morning to see my mother as usual. Mom walked into the kitchen and Chilli play bowed behind her and furiously wagging her tail began barking. We had not observed such prior behavior. She continued to exhibit this puzzling behavior over the morning. A behavior that seemed different from previous play-behavior invitations. Neither of us could determine her urgency. Upon returning home that evening, Chilli whined and paced with a sense of urgency.

Chilli
On her way home from the shelter

Late the next day Mom explained she had lost her vision the day prior in the afternoon but it had come back. She was now having difficulty reading and understanding words. It was clear to me she was likely having a stroke and I immediately drove her to the ER.

Two day after admission to ER, the test results indicated she had a stroke on the same day Chilli had been barking at her heels earlier in the morning. We began to piece together Chilli's behavior as a possible tip off to the stroke.

Mom was released and Chilli was ecstatic to have her back home. She has not since displayed the behavior towards Mom as she had the day of her stroke.

In speaking about the mind-body connection, I want to include that this can extend outside our own being. Canines in particular, have shown the ability to sense electrical and chemical changes emanating from the human body. For example, Jamie Heimbuch (2016, para. 1) writes:

With about 220 million scent receptors (compared to our 5 million), dogs can smell things that seem unfathomable to us. They can detect some odors in parts per trillion, and they can detect countless subtleties in scents.

Is it remotely likely that this shelter rescue dog was able to bond with and indicate a pending stroke in my elderly mother? Heimbuch (2016, para. 3) points to this possibility:

And yes, there are the dogs who have sniffed out medical issues that even doctors weren't aware of. Dogs can pick up on tiny changes in the human body, from a tiny shift in our hormones to the release of volatile organic compounds, or VOCs, released by cancer cells. Researchers and dog trainers are just beginning to understand how dogs do this and how we might put them to work in being our helpers in health care.

There are many dogs today working as sentinels for health issues such as seizure and narcolepsy. I have no doubt that this little red-haired girl tried to tell us as best she could in her own language that my mother was giving off prodromal indicators of a pending stroke.

The additional value of having such a sensitive dog is in giving their family a sense of support and second sight. Our canine family is there through thick and thin without judgement. Their world is simple - they watch us all day and notice subtle changes in us. Dogs are able to fill-in the blanks beyond those of human senses. Loyal and insistent, the have learned to trust their instinct. Something human beings have been socialized to ignore. Especially when it comes to women's health.

In the future, we will look towards Chilli's connection to us through her language. I wonder if Chilli somehow sent out otherly signals from the shelter for me to find her!  She is a blessing and has been a great running partner to keep me motivated & positive.

Works Cited

Heimbuch, JAYMI. "6 Medical Conditions That Dogs Can Sniff Out". MNN - Mother Nature Network. N.p., 2017. Web. 24 Jan. 2017.

Copyright © CeCi DeSio-Luongo for Vitality Factor 2017. All rights reserved.

We need to talk: about your exercise routine…

By Janine Danielle Luongo

Do you have one? Do you wish you had one? Did a MD, DO, PA, NP, RN, PT, or OT tell you to start one? Do you hate every nano-second of it? Do you dread it or even skip it altogether? Do you know where to even start?

I’m here to tell you: THAT’S OKAY. And me too. Or…it used to be me too, and honestly  sometimes still is. Starting and maintaining an exercise routine can be so daunting, even overwhelming. Maybe you had a routine in the past and you resented it or had trouble sticking to it, or maybe you don’t like what you’re doing now and aren’t sure what to do about it, but if you do one more burpee you’re going to scream. Let’s talk about that.

Downward Dog Yoga Pose

I want to help you re-frame something: exercise is not punishment. It is not something you’re doing to your body, it’s something you’re doing for your body (and your mind!) though I know it can feel otherwise. The pay off you can earn from it is frankly astounding: reducing/managing/fighting symptoms of disease, improved cardiovascular and pulmonary health, reducing blood pressure and stress, better quality sleep, less ‘brain fog’, improved self-esteem and self-worth, increased energy, lessening symptoms of depression, and so, so much more. It’s something you can do for your future self right now and it doesn’t have to be painful. You are allowed to decide how this exercise ‘thing’ goes, what it looks like for you; you are even allowed to like it!

Exercise is not a one size fits all deal. I know we’re surrounded by images of  people ultra-marathoning, being yogi masters, power lifting, boot-camping, swimming, and biking. It’s hard to not look at those people and say “Well clearly that’s the way to fitness! I need to do that!” even if it’s not what you had in mind, and you actually hate running or getting in a pool during winter. And once you start doing what you think you’re supposed to do to become fit like those people, you may burn out or fizzle slowly until you can’t find your sneakers or those weird toeless yoga socks.

Weird Toeless Yoga Sox

It’s important to your internal drive to have inspiration, but you’ll likely never stick with it if you don’t like it at least a little bit (which is why my running shoes haven’t seen the light of day in years, but my hiking boots are caked with mud). You know what works for one of my best friends? 5 AM runs 5 days a week (high impact exercise). You know what works for me? Hiking, walking, and online barre classes (low impact exercise). You know who sticks with it? Both of us because we do what works for us as individuals, not what works for the other person. Exercise doesn’t have to look like weight-lifting or hitting the treadmill; it can also look like walking, tai chi, pilates, or gardening. Or it can look like weight-lifting. Again, it’s about what you’ll actually do and keep doing.

That’s why I want to implore you to follow your curiosity. You don’t have to do works for your neighbor or coworker or spouse. You DO have to explore though, and good thing for us, humans are a curious species. Have you had that moment when you walk by a yoga class in progress or see people loading up their backpacks for a day hike and felt that little tug that says “Hey… that’s interesting, I wonder if I could…”? But you let the thought pass and return to your loathsome squats because you buy the idea that this is what exercise should look like for you, or you resign yourself back to the couch and chip bag because you aren’t flexible/young enough/energetic enough/a hiking/biking/lifting type of person. Those seconds where something piques your interest is where the magic is.

That’s where I want you to practice mindfulness - don’t let those moments pass - notice them and write them down in your phone or sticky note on the mirror and return to them. That’s how you can find what works for you more quickly; if you’re interested instead of begrudgingly going through the motions, you have a much better chance of finding your ‘thing’.

So let’s touch on barriers to following your curiosity to exercise that works for you. The biggest one I struggled with on my path to fitness was not my physical ability - it was my mindset. Growing up, I was lucky to live in a house on a few acres that were  filled with woods which butted up to a river and a massive hill. It was completely magical to me and I spent hours and hours out there with my brother just running around and exploring. As I got older, I spent less time out there, and more time inside with screens and books. I was involved in team sports, but sometimes, often times, it was like pulling teeth. It became a sort of running joke about how I hated exercise and would do anything to get out of it. I became someone who cultivated the image of myself as a non-exerciser; I was almost proud of it! When I finally started to feel sluggish enough and uncomfortable enough to rise up and do something about it, I was embarrassed. Not by my body, but by my desire to finally start exercising! Go figure! I was embarrassed that people would notice me change my actions. Often when you change something about yourself, people around you take notice and point it out to you, which can be extremely uncomfortable even if they’re supportive.

But you know what, change is inherently uncomfortable and that’s okay. That’s where growth happens. You’re going to find it more difficult to change or try new things if you don't allow your perception of yourself, of who you are or could be, to evolve regardless of who you are at this exact moment.

Okay, so what if fear of change is not what’s stopping you? Maybe you don’t have any ideas about what you might like because the you aren’t sure what all is out there or you just haven’t seen anything that sparks your interest yet. Again, this is where following your curiosity comes into play, this time with a little more effort:

• Get a copy of your local parks and recreation center schedule for the season and highlight all the things that look remotely interesting; then try one or try a handful! Some often have trial periods so there’s nothing to lose.   
• Are you a student/faculty/administration member in a college? Grab that gym class catalog and put your facilities fee to good use!
• Check websites like MeetUp and Craig’s List; you’d be amazed what your neighbors have organized (curling! kickball! Tai chi! hiking trips! walking clubs!).😀
• Online classes are great for people on limited time, traveling heavily, low on funds, don’t have a car, or who don’t like exercising in public: you can fall out of downward dog from the comfort of your living room in your pajamas, or hit ‘play’ in that one hour before you have to make dinner and help with homework. These often have trial periods too, so keep clicking!
• Sports and outdoors retailers often host classes and workshops on sports and outdoor activities, just check their websites!

Sometimes you just need to gain momentum; just start moving your body. Truly. Go for a walk as often as you can. If nothing else, it is free, it can clear your mind, it benefits your blood pressure and your heart among other things, and is low impact. Bring a podcast to listen to while you walk, or your child, your significant other, your dog...there are no rules :)

Janine resides in Atlanta, GA. She enjoys hiking, knitting and her noisy Tonkinese cat, Gary. She holds a BA from GSU & planning to attend PA school

Copyright © Janine Danielle Luongo for Vitality Factor 2017. All rights reserved.