Book: Power of Moments
Quick notes from “The Power of Moments:Why Certain Experiences Have Extraordinary Impact” book by Chip and Dan Heath….
First Day Experience: Neglecting employee first day is a huge missed opportunity. It is a transition point. Transitions deserve attention. Create emotional connection with employees from first day.
Example: John Deere First Day Experience > After you accept the offer, you receive an email from a new colleague with tips on what to wear, where to park, where to eat. On arrival, you are greeted with cup of coffee and a warm welcome from the colleague. The front desk LCD display says “Welcome” to new employees, and a welcome email is waiting in your inbox, with a video on the mission of the organization. Your day includes meetings and you colleagues take you to lunch. You have an appointment with your boss. Make employees feel they matter.
Create moments that matter. Defining moments that are memorable and meaningful.
Life is measured in moments, defining moments endure in our memory.
These moments are often grand in scale, rich in emotions
Construct elevated moments, engineered moments.
When we reflect back, we primarily recall highlights, everything else fades.
We can be the designers of defining moments, cultivate moments that create connection and elevate.
Meditation
- At November 07, 2021
- By ericamarie
- In Books, Personal Growth
- 0
The Z Technique | Zevia Meditation by Emily Fletcher (Book, Stress Less, Accomplish More: Meditation for Extraordinary Performance)
- Mindfulness: Helps you deal with stress in the present moment
- Meditation: Helps you resolve stress from the past
- Manifest: Helps you create your dreams for the future
Keto Whole Healthy Food Favorites
- At June 20, 2020
- By ericamarie
- In Health, Keto
- 0
Keep it SIMPLE! Keep it clean and HEALTHY! Real Food is DELICIOUS! Focus on Nutrient Density!
Focus on animal-based proteins. For more education on this, please follow the brilliant @carnivoremd. And read Dr. Paul Saladino’s book, “The Carnivore Code: Unlocking the Secrets to Optimal Health by Returning to Our Ancestral Diet“. Following an omnivore diet is optimal for most, but the Carnivore approach can be a very healing “elimination diet” to address food sensitivities and chronic digestive issues.
All you need:
- Steak (Grilled, Reverse Seared)
- Salmon (Air Fryer, Baked)
- Eggs (Soft Boiled, Scrambled, Fried, Egg Salad)
- Pork (Smoked Pork or Carnitas from Costco)
- Ground Beef, Turkey, Chicken, or Lamb
- Chicken Breasts (Grilled or Instant Pot / Shredded)
- Tuna Salad
- Scallops, Shrimp
- Ahi Tuna
- Good quality deli meat with cheese slices
- Rotisserie Chicken (available at all grocery stores, hot and ready to eat!)
Next level optimal health:
- Liver/Organ Meats (I highly recommend US Wellness Beef Liverwurst.)
- Salmon Roe (I recommend Vital Choice.)
- Sardines
- Bone Broth
Sides:
- Avocado (main side that I include in my diet)
- Zucchini (sautéed or grilled with butter+salt)
- Broccoli
- Green Beans
- Mushrooms
Toppings / Flavors / Sauces:
- Mayo+Mustard+Salt (great on salmon and turkey)
- Chipotle Mayo
- Cheese! (Makes everything more tasty, but moderate when in fat loss mode. Tip: A dollop of cream cheese or goat cheese is especially tasty on ground turkey.)
- Butter (makes everything better!)
- Bacon (Delicious on its own of course, but can also be used to amp up the flavor of ground meat, burgers, chicken, etc.)
- Pesto (try to find options made with olive oil, not canola oil)
- Cilantro Lime Crema (Don Poncho brand is at Costco, not the cleanest ingredients, but acceptable in moderation, 2 Carbs per 2 TBSP)
- Sour Cream
- Guacamole
- Poke Sauce: Some mix of; Sesame Oil, Tamari Sauce (or Coconut Aminos) {2:1 ratio soy/tamari:sesame oil}, Everything But the Bagel Seasoning
- Marinara Sauce
- Caesar Dressing, Ranch Dressing
Snacks:
- Blueberries, Strawberries, and Raspberries (limit, usually I eat as a dessert with whipped cream)
- Macadamia Nuts
- Olives
- Pepperoni (delicious with melted mozzarella cheese)
For a comprehensive keto food list created by PerfectKeto.com, click here.
VIDEO: Best Insights from Alan Watts, Jordan Peterson, Elon Musk, Aristotle, Eckhart Tolle, Joe Rogan &More
- At June 06, 2020
- By ericamarie
- In Inspiration, Motivation, Personal Growth, Videos
- 0
Exogenous Ketones
- At May 25, 2020
- By ericamarie
- In Keto
- 0
Exogenous Ketones are a “next level” tool to help you to optimize your health and life – to be the best version of yourself. KETO//OS will boost your energy, elevate your mood, curb your cravings, and suppress your appetite to help you more easily achieve your goals. Exogenous ketones are backed by science + research.
Better Mood | Better Energy | Better Focus| Better Appetite Control | Better Exercise Endurance | Better Fat Loss | Better Ketosis | Better FUEL for your life!
If you’re interested in experiencing the benefits for yourself, you can purchase KETO//OS Nat from my referral link. The Challenge Pack is the most cost effective way to try a variety of ketone flavors, includes both the Charged and Caffeine-Free versions. The Drink Ketones Challenge Pack includes 20 servings for $99 (plus tax and S&H).
Buy Challenge Pack (20 Servings, $99): https://simplyhealthyhappy.drinkyoursample.com/product/challenge-pack/
Shop KETO//OS (20 Servings of one flavor will be $130 for your first purchase, but only $101.40 with SmartShip (22% discount)): https://simplyhealthyhappy.pruvitnow.com/products/ketoos-nat/
LEARN MORE! Watch the video below to learn why KETONES > GLUCOSE.
Pruvit Ketones
“The Heart of Success” | 8 Traits (Richard St. John)
- At June 01, 2019
- By ericamarie
- In GTD, Personal Growth
- 0
Wandering Man
- At May 19, 2019
- By ericamarie
- In Inspiration, Poetry
- 0
“We are, finally, all wanderers in search of knowledge. Most of us hold the dream of becoming something better than we are, something larger, richer, in some way more important to the world and ourselves. Too often, the way taken is the wrong way, with too much emphasis on what we want to have, rather than what we wish to become.”
— Louis L’Amour
Favorite Apps
- At June 02, 2018
- By ericamarie
- In GTD
- 0
Productivity
Things: https://culturedcode.com/things/
Evernote: www.evernote.com
Dropbox: www.dropbox.com (referral link)
Microsoft To Do: https://www.microsoft.com/en-us/microsoft-365/microsoft-to-do-list-app
Event Countdown: itunes link
Health
My Fitness Pal (Food Journal / Macro Tracking): www.myfitnesspal.com
LIFE Fasting Tracker: https://lifeapps.io/apps/life-fasting-tracker/
Zero (Intermittent Fasting): https://www.kevinrose.com/applications
HabitMinder: https://habitminder.com/
Ovia (Women’s Health / Cycle-Symptom Tracking): www.ovuline.com
Knowledge
Audible: www.audible.com
Pocket: https://getpocket.com
REFERENCE: Health Articles
- At June 02, 2018
- By ericamarie
- In Health
- 0
- Dr. Jockers Keto Supplement Recommendations: https://drjockers.com/12-herbs-supplements-improve-ketosis/
- Dr. Georgia Ede FAQ: http://www.diagnosisdiet.com/faq/
- Dr. Georgia Ede Micronutrient Discussion (Plants v Meat): http://www.diagnosisdiet.com/micronutrients-mental-health/
- Carnivore Diet: Results & Insights: https://medium.com/@andylindquist/90-days-on-a-carnivore-diet-results-and-insights-8d07692869fe
- Tests All Women Should Do: http://nourishandflourishhealth.com/2018/04/06/the-top-3-tests-all-women-should-do-2-honorable-mentions/
- Fiber Fallacy: https://www.kevinstock.io/heaalth/do-you-need-fiber/
- Health Dangers of a plant-based diet: https://www.kevinstock.io/health/health-dangers-of-a-plant-based-diet/
- Vitamins/Minerals, Plant v Animal: https://www.kevinstock.io/health/vitamins-and-minerals-plants-vs-animals/
Goal Planning
- At June 02, 2018
- By ericamarie
- In Inspiration, Motivation, Personal Growth
- 0
Be intentional in life and map out goals and dreams. Imagine the life and career your desire – and what stands between you and that vision. Believe that you deserve this life you dream.
3×3 Formula:
- How do I want to feel? (i.e., healthy, strong, joyful, beautiful, fulfilled)
- Who do I want to be? (i.e., disciplined, authentic, kind)
- What do I want to do?
Goal Areas:
- Personal
- Relationships
- Career/Productivity
Reflections | Inspiration
- At June 02, 2018
- By ericamarie
- In Inspiration, Motivation, Personal Growth
- 0
As a consumer of knowledge and self-help content, I frequently feel inspired – but I’ve noticed those flashes of inspiration pass too quickly, so this post is to record those nuggets of wisdom to regularly refer back to for re-inspiration and implementation in my life and mindset.
Life
- An “easy” life does not lead to the “good” life, that would lead to a “mediocre” life which is the past of least resistance with the “herd”. Challenging yourself will lead to the good life. Life is a growth process, overcoming inner demons and personal limitations, leading to becoming more conscious and discovering your truth, passions, and life purpose.
- Internal wealth is a state of feeling happy even when doing nothing and being still.
- Don’t live your life tiptoeing to the grave.
- Work toward mastery of specific and focused goals, versus mediocre abilities in many things.
-
“The symbol of effectiveness is the compass – a sense of direction, purpose, vision, perspective, and balance. A well-educated conscience serves as an internal monitoring and guidance system.” -Stephen R. Covey
-
“Don’t just go through life, grow through life. Don’t just be good, be good for something and someone. Goodness heightens beauty. Become who you are, who you were meant to be. Seek out knowledge and experience. The more we see, the more we are capable of seeing. The more we do, the more we are capable of doing.” (Bloom, by Kobi Yamada and Kristel Wills)
- Fall in love with life’s potential. Part of the joy is the journey to create the life you desire.
- Aim for progress not perfection.
- Be present, seek peace and purpose in the moment – instead of being anxious for the future.
Productivity
- Do the highest value tasks/projects in the morning.
- Optimize your life.
Words | Inspire
- At May 20, 2018
- By ericamarie
- In Inspiration, Motivation, Personal Growth
- 0
Choose the words that you wish to define your life…
- Gratitude
- Discipline
- Self-Mastery
- Health
- Wellness
- Love
- Transformation
- Detox
- Balance
- Confidence
- Happiness
- Joy
- Bliss
- Beauty
- Breathe
- Balance
- Strength
- Purpose
- Simplicity
- Kindness
- Authenticity
Keto Research
- At May 20, 2018
- By ericamarie
- In Health
- 0
- 10 Health Benefits of Low-Carb and Ketogenic Diets
- Ketogenic Medical Research
- Cognitive Benefits
- Effects of Beta-Hydroxybutyrate on Cognition in Memory-Impaired Adults
- Ketosis Proportionately Spares Glucose Utilization in Brain
- Dietary Ketosis Enhances Memory in Mild Cognitive Impairment
- Long-term effects of a ketogenic diet in obese patients
Keto Highlights (including benefits of focusing on animal proteins and fats) as an optimal healthy lifestyle…
- The goal should be to burn as little sugar as possible over the course of your lifetime, as this is the path to overall health and longevity. Excess sugar is the most detrimental to aging, cellular function, and brain health.
- Insulin / blood sugar spikes from eating carbohydrates should be avoided, as this can lead to inflammation and destabilize our brain and body chemistry.
- Meat is the most nutrient dense food since the nutrients are also more bioavailable. Meat is the only nutritionally complete food, containing all the protein/fat and vitamins/minerals that we need (especially when organ meats are included). Meat contains all 20 of the amino acids our cells use to build proteins
- Vegetables contain cellulose, phytates and tannins that may interfere with digestion or absorption of vitamins and minerals. In contrast, meat is easy to digest and absorb as it does not contain these “anti-nutrients”.
- Fat is vital to our health. There are some essential vitamins (i.e., A, D, E and K) that require fat to be absorbed by our intestines.
- Best sources of essential omega-3 fatty acids are grass-fed meats (incl. organ meats) and fatty fish.
- Not only are grains and beans/legumes low in nutrients, but they also contain lectins and phytic acid. This can irritate your gut and immune system and interfere with our ability to absorb minerals.
From Dr. Georgia Ede’s website, Micronutrients Availability in Plant and Animal Foods
Daily Rituals for Empowerment
- At December 27, 2017
- By ericamarie
- In Personal Growth
- 0
Positive Affirmations:
Write out a set of positive affirmations that declare truths that you want to be a reality for you, and read each morning. This exercise reprograms your thought patterns and inner commentary.
Vision Board:
Create a vision board (i.e. Pinterest) of images that represent your goals, and review each morning.
Daily Intentions:
Each night and morning, decide on your intentions/goals to focus on for that day – and commit.
Breathing:
Focus on rhythmic deep breathing, when driving, in the shower, waiting in line, walking, etc.
Sample Positive Affirmations
- I control my thoughts and actions.
- I am disciplined, strong, and confident.
- I choose foods that nourish my body.
- I inhale calm and exhale stress.
- I accept and love who I am today.
- I choose happiness, kindness, patience, and love in all that I do.
- I let go of things, people, and past mistakes that I cannot change.
- I choose to be present and live in the here and now.
Foods to Restore Intestinal Flora
- At December 27, 2017
- By ericamarie
- In Health
- 0
Probiotic Foods
- Yogurt (no added sugar, instead add berries, ground flax seeds, nuts, coconut flakes, etc.)
- Kefir
- Artisan Cheeses – Blue Cheese, Feta, Ricotta, Mozzarella, etc.
- Sour cream
- Miso
- Sauerkraut
- Pickles
VIDEO: Morning Motivation (Set Your Life Up To Win)
- At December 10, 2017
- By ericamarie
- In Inspiration, Personal Growth, Videos
- 0
VIDEO: Brain Benefits of Fasting, TEDx Talk
- At November 19, 2017
- By ericamarie
- In Health
- 0
TEDx Talk by Professor Mark Mattson, John Hopkins University
POETRY: She Buddha by Ginger Che
- At November 12, 2017
- By ericamarie
- In Inspiration, Poetry
- 1
Silence is within her
She cultivates herself
She educates herself
Giving birth to dreams, hope, and faith is her duty
She knows that nothing is stronger than love
She floats on the flame of life
She leads and she follows
She is nothing and everything
She is no one and everyone
Find her and feed her
Take your precious time
For she is within
YOU
HEALTH: SIBO Protocol + Resources
- At November 05, 2017
- By ericamarie
- In Health
- 0
Treatment Protocol, 5R’s:
- Remove
- Replace
- Rebalance
- Repair
- Reinoculate
REMOVE – Eliminate unhealthy bacteria and avoid any foods that may be contributing to the imbalance in your microbiome. Remove stress!
Anti-Microbial Protocol: To remove unhealthy bacteria, you need herbal anti-microbial supplements and dietary changes. Popular Herbs: Berberine, Oregano, Allicin.
(Consider alternating herbs, take 2 types for 4 days, then switch to 2 more, then back again, etc.)
Diet Protocol (Minimum 3 months): Low FODMAP (PDF) / List of foods to avoid and eat (website)
AVOID: Garlic, Onions, Mushrooms, Cauliflower, Cashews
Grocery List, Whole30 Low FODMAP Modification
REPLACE – Add in digestive support.
- Take Digestive Enzymes before each meal to help break down food and absorb nutrients, take HCL stomach acid after each meal.
- Each evening, take Magnesium Citrate (osmotic laxative- draws water into intestine) 500-2000 mg/night, start lower, (1000 is a common effective dose)
- Increase Insoluble Fiber Intake (less likely to cause gas) (i.e., nuts, green beans)
REBALANCE – Rest. Relax. Restore. Lifestyle improvements and self-care such as good sleep, mindful, relaxed eating (with lots of chewing), meditation, yoga, or other relaxation practices, acupuncture.
REPAIR – Restore optimal digestive function and heal the lining of your intestinal walls.
- Take L-glutamine supplement to help seal leaky gut as it’s a primary nutrient source for the mucosal lining of our GI tract.
- Take prokinetics to help to propel the GI tract and stimulate the migrating motor complex (MMC). Popular suggestions: Triphala, Ginger, and Iberogast.
REINOCULATE – Replenish the gut with healthy probiotics, and incorporate prebiotics and fiber. (IMPORTANT: Timing of reintroducing probiotics and fermented foods will vary by individual. Specifically, some do not do well with lactobacillus species until gut problems are resolved.)
Useful SIBO Resources/Websites:
- Dr. Westin Childs: https://www.restartmed.com/sibo/
- Dr.Dr. Allison Siebecker: http://www.siboinfo.com/
- Dr. Mark Pimentel: http://www.anewibssolution.com/
- Dr. Melanie Keller: http://www.sibosolution.com/
- Beyond MTHFR: http://www.beyondmthfr.com/
- Dr. Jockers: https://drjockers.com/
- Dr. Jill Carnahan: https://www.jillcarnahan.com/
- Amy Evans: https://www.theroutinefix.com/
- Bella Lindemann: http://bellalindemann.com/
- Low FODMAP Guide
- Dr. Seibecker’s SCD/FODMAP Food Guide
Other Supplements Commonly Recommended:
- Bile salts and bitter extracts to help break down fats.
- Medical Futures ‘Iberogast’- 20 drops with meals as needed and at bedtime.
- Bone Broth