RSSAuthor Archive for Carol Ebert

Carol Ebert

Carol Ebert, RN, BSN, MA, CHES, CWP, is a creative force for education and wellness and is a certified wellness practitioner and wellness coach, mindful coaching certification trainer, certified law of attraction facilitator, and certified nutrition advisor. She has been a bedside nurse, school health educator, college health service director, medical center wellness specialist, and mindful coach and trainer. She is now CEO of her own wellness business, www.carolebert.com. She can be emailed at carol@carolebert.com.

Rock Your Health: Top 5 Reasons Why SUGAR RULES When You Can’t Lose Weight and What You Can Do About It


Getting CLEAR about solutions!

C – Create a Relapse-Proof Environment

This is the first step when you are trying to stop your “sugar madness”.  If you feel you are addicted to sugar and can’t get away from it, clean up your environment and remove all these highly-processed carbohydrates from your home, your office, your car, and anywhere else you may be tempted to eat them.  If they are right there when you become hungry, you will make a poor food choice every time.  But, if you have good quality, low-glycemic food and snacks available when you are hungry, it really is not that difficult to eat correctly. You must not only protect your environment but also plan ahead so that you have healthy food choices available at all times.

Ask yourself – What do I need to do to create a sugar-free zone to support my efforts to reduce my sugar intake?

L – Learn About Sugar

Carbohydrate-rich foods are the primary source of energy for all body functions so we must eat some daily in addition to protein and fat.  Sugars are simple carbohydrates that can be easily digested by your body and include foods like cake, soda, sweets and highly processed foods.  We call them “fast” carbs.  Over 80-90% of carbohydrates consumed by adults and children today are simple-sugars, also called high-glycemic.

Complex carbohydrates take longer to be digested and include foods such as whole grain products, fruits and vegetables. We call them “slow carbs”. Both types of carbohydrates are broken down into sugar for the body to use and both cause blood sugar to rise, however complex carbohydrates raise the blood sugar slowly and simple carbohydrates raise it quickly.  It is that fast rising blood sugar called “spiking” that causes all the health problems.

Ask yourself – What facts about sugar do I need so I can make wise decisions about my intake?

E – Examine Your Relationship with Sugar

Do you think you might have an addiction to sugar?  You probably think sugar addiction is about lack of willpower or discipline or motivation. It is not. It is about your biochemistry. You were born with a body that responds to sugar, alcohol and refined carbohydrates differently than other people. You are sugar sensitive. Sugar acts like a drug in your body. In fact, it affects the very same brain chemicals that morphine, heroin and amphetamines.

Ask yourself – What is my experience with sugar and how would I like it to be now?

A – Appreciate How Sugar Effects Your Body

Everyone needs to eat carbohydrates which are digested and then changed into sugar in the blood stream and carried – with the help of insulin – into our cells to produce energy.  Blood sugar or blood glucose is the main source of energy for our organs, muscles and tissues. This is a normal healthy process for our bodies to function correctly.  However, too much of the wrong kind of sugar, can create problems.

Ask yourself – What is my body’s response to sugar? Should I get my blood sugar checked to find out if it is normal?  And if it is not, what am I willing to do to correct it? 

R – Realize Your Body is Under Stress from Too Much Sugar

We all know how stress affects our bodies.  I hear the complaints every day – headaches, neck aches, back aches, upset stomach, insomnia, and on and on.  There is another type of stress that we may not be aware of, and that is called Glycemic Stress.  When your body is bombarded with too much sugar from all the high glycemic foods mentioned previously, your insulin is over-producing to cope and an internal stress cycle occurs of spiking and dropping blood sugars.  This leads to Insulin Resistance, Metabolic Syndrome and then possibly Heart Disease and Diabetes. Not a pretty picture, is it.  But these are the facts.

Ask yourself:

  • Where am I in all of this?
  • Where do I see myself with my health in the future?
  • What part am I willing to play in moving forward with a healthier lifestyle?
  • What steps do I need to take?

Need some support?  Email me at carol@carolebert.com and let’s talk!

Rock Your Health: Gluten-Free for You and Me?

How much gluten are you consuming daily and it is affecting your health?  Just look around at work at how much is staring in your face daily.  Check out these facts.

G – “Gluten” refers to proteins that occur naturally in wheat, rye, barley and cross-bred hybrids of these grains

– Labels on foods using the claim “gluten-free” now must have a gluten limit of less than 20 ppm (parts per million)

– Until now, celiac patients did not know what the words ‘gluten free’ meant when they saw them on a food label

T – Three million people in the United States have Celiac Disease which is 1% of the population

– Eliminating Gluten from the diet is a big challenge for those with Celiac Disease

– Now the FDA has set guidelines for the use of the term “gluten-free” on food labels to help people with celiac disease maintain a gluten-free diet.

 

F – Foods that contain gluten trigger production of antibodies that attack and damage the lining of the small intestine which limits absorption of nutrients and leads to other serious health problems, including nutritional deficiencies, osteoporosis, growth retardation, infertility, miscarriages, short stature, and intestinal cancers.

– Removing Gluten from the diet is the only way to manage Celiac Disease

– Eliminating Gluten from the diet will also improve life for many others who are gluten intolerant or gluten sensitive.

E – Eliminating the following from food will allow food manufacturers to use the label “gluten-free”

  1. an ingredient that is any type of wheat, rye, barley, or crossbreeds of these grains
  2. an ingredient derived from these grains and that has not been processed to remove gluten
  3. an ingredient derived from these grains and that has been processed to remove gluten, if it results in the food containing 20 or more parts per million (ppm) gluten

Want more support around this issue on how to live a gluten-free lifestyle?  Email me at carol@carolebert.com

Rock Your Health: Are your joints starting to act up?

As the Nurse of Wellness that I am, my belief is that I am unstoppable and will live forever. Can you relate? But the mechanics of my body have a different story to tell. Over-use syndrome of doing too much, in too much of a hurry, and not honoring the fact that my body might need to slow down a bit to move safely and not get hurt  took its toll on my knee.

Yes, I was on crutches with a swollen left knee from just squatting down briefly.  Go figure! But I have learned from this experience. YES – ONCE AGAIN – another learning experience!!

  • I had to ask for help, even when it pains me to do so
  • I had to do less and the world didn’t end because I’m not scurrying about
  • I had more time than I thought and could catch up on reading and making calls to reconnect with others – you know; all that old-fashioned stuff we don’t always seem to have time to do.
  • I became more efficient with my movements because I had to rest my knee more often instead of being in perpetual motion
  • I received visitors who brought me great food and great conversation
  • I discovered how valuable friends are who will rally around me when I am down and out
  • And finally, I learned that my joints need more respect as I age so I don’t injure myself needlessly.

So as I healed with ice, elevation, powerful anti-oxidants, essential oils, relaxation, ibuprofen and crutch-walking, I realized we are all on this journey of aging so I hope you give your “joints” a chance to serve you to the best of their ability. Respect them and they will carry you through.

Be well on your journey!  Would love to hear your story about how nursing can be tough on your joints!  Email me at carol@carolebert.com

Rock Your Health: 6 Daily habits you should definitely steal from history’s greatest “Creatives”

Are you exercising your “creative juices” as you move forward with your latest challenges? Did you know that being more creative makes life more fun and improves your health too!  Apparently famous creative people over history use “wellness strategies” to improve their creativity. Check it out!

Napping: Charles Darwin took a nap every day. Studies show that “sleeping on it” really does work. And while the idea of catching a few moments of rest midday may be perceived as lazy, it can actually be way better for productivity than trying to soldier through a particularly sleepy afternoon.

Wellness tip – I do something similar by taking 30 minutes to groove on my Chi Machine for relaxation. Not only do I get a great BUZZ when my Chi (energy) is flowing freely, but I often fall asleep as well!

*How often do you take time for a nap and what benefit do you receive when you do take one?

 

Being social: Lots of history’s greatest thinkers regularly visited and dined with their friends, which can help fend off the loneliness of being a creative entrepreneur.

Wellness tip – I am attracted to others with creative minds and when we are together we are “in the flow” where ideas come easily, they bounce back and forth and we have great fun. And feeling good doing what you love in the company of others like you is good for your heart and soul.

*How often do you tap into the creative juices of your naturally creative employees?

 

Exercising: Charles Darwin took 3 walks per day. Charles Dickens took “strenuous walks” through the countryside. Victor Hugo took long strenuous walks on the beach. Milton walked up and down his garden. Freud walked around Vienna at “terrific speed”.

Wellness tip – Exercise really kicks in my creative juices so I not only receive cardiac health benefits from my Jazzercise class and walking outside, but I also come up with even more ideas I can use. I often have to stop in mid-exercise to write down something brilliant I just thought of.

*What is your exercise routine and what creative thoughts occur when you are doing it?

 

Taking breaks: Giving themselves a chance to do something other than work in the middle of the day, whether it be a lunch with family or a quiet project, was popular with many of the greats. W.H. Auden did the crossword. Charles Darwin played backgammon with his wife.

Wellness tip – Breaks are hugely important for optimal health but I have to schedule them in or they don’t happen. We can work hard, but we need recovery time just like with exercise. So every 2 hours I stop and take a walk, have a cup of tea with a snack, or do a relaxation exercise.

*How often do you take breaks in your day – and make sure your employees do the same thing – to give the body/mind a chance to recover?

 

Decompressing at the end of the day: René Descartes and Charles Darwin both regularly allowed themselves time in bed at the end of every day to think about their day and come up with ideas, and, it’s safe to say, they didn’t do it with the TV on.

Wellness tip – I declare an end time every day or I will not stop working. The computer gets turned off and stays off, then off to exercise class followed by down-time eating and visiting with my husband to wind down for the day.

*What is your plan for decompressing from the day?

 

Sleep: Tchaikovsky, Hugo, Beethoven slept 8 hours each night, Dickens, Franklin, Darwin and Milton slept 7. And the majority prepared for sleep by winding down with reading, playing cards, conversation, listening to music, taking a bath.

Wellness tip – And today the old adage of sleeping 7-8 hours each night for rejuvenation still stands. I make sure the bedroom is dark, the windows are letting in fresh air and because I easily awaken to outside sounds I have a setting on my clock that creates the sounds of rain to block that out.

*What are your sleep rituals and how well are you doing with them?

 

Hopefully these “creative” ideas from past and present will be just what you need right now! And if you need a “Life Coach” who can help you sort it all out, contact me at carol@creatingwellnesscultures.com

Rock Your Health: Retirement is like an Unplanned Pregnancy

Retirement can be a surprise if you are not prepared because you didn’t pay attention to the warning signs.   Here are some “in real time” from nurses currently facing this transition. Check all of those that apply to you as well.

  • I felt like I didn’t fit in anymore
  • I was being challenged on my work performance after years of receiving accolades
  • I experienced “signs of age discrimination”
  • I asked for part-time work or less physically demanding work but was told NO
  • I was let go due to down-sizing and discovered I can’t find another job because I’m “too old”
  • My health from years of physical and emotional stress and strain prevented me from doing my job successfully
  • I reached the breaking point from job stress and knew I needed to leave
  • I was in denial about facing retirement age because I never saw me “not working”
  • I still had so much to give that I didn’t want to leave
  • I had no plan for what to do next or who I would become once I stopped working
  • Add your experience here__________________________

So what’s next for you? The best thing that happened for me was to have a Life Coach to help me straighten out all my confusion and point me in the right direction as I started to re-create myself.

Yes – you can re-create a new and improved life for yourself with all your gifts and talents, and you may even find life becomes better and better and even MORE better!

So why wait? Email me at carol@carolebert.com  and I will give you a FREE Coaching Session over the phone to inspire your next steps for moving thru this NEW transition in your life. No strings attached – just great conversation to help you set the stage for your future.

Rock Your Health: Feeling Out of Balance?

A recent study of more than 50,000 employees from a variety of manufacturing and service organizations found that two out of every five employees are dissatisfied with the balance between their work and their personal lives.  If you are feeling out of balance, what would be the best thing for you right now?

Pay attention to what is happening in your MIND, BODY and SPIRIT and begin moving from DENIAL into AWARENESS. Here is a strategy that might work for you.

  1. Make a list of signs you are experiencing in each of these areas.   Here are some examples
  • BODY – My stomach is tied up in knots and I keep taking antacids all day.
  • MIND – I’ve got too much on my mind of what I have to get done and it gives me headaches
  • SPIRIT – I’m questioning whether I can keep working at this pace the rest of my career.
  1. For each sign, re-write it from a negative point of view into a positive statement
  • BODY – I honor my body by feeding it food that makes it feel good and find I don’t need to take medication because I eat healthy
  • MIND – My mind is free of clutter because I have my priorities in order and know how to say NO
  • SPIRIT – I am at peace with where I am with my work and am looking forward to what is next in my career with renewed energy
  1. What awareness do you now have about how your life could be different?

“What is necessary to change a person is to change his (her) awareness of him (her) self.” Abraham Maslow

Email me at carol@carolebert.com if you need support with getting your life back into balance.

Rock Your Health: Cleaning Up Your Act

As we enter the Spring Season, I feel the need to clean up my act.  Everything now feels better – more light at the end of the day, waking up to a light sky, chirping birds, walking outside again without slipping on the ice or worrying about walking in the dark, seeing sprouts of greenery and color once again.

That good feeling and renewed energy even compelled me to clean up one shelf in my office and now I not only feel better and more organized, but the empty places on the shelf makes me feel like I can even breathe easier.  Interesting how these simple things have powerful rewards.

So what can you clean up that will provide you with more relief and less stress?

Need support with cleaning up your act?  Email me at carol@carolebert.com and I’ll give you a complimentary laser coaching session.

Rock Your Health: 90% of Managers Have Digestive Health Issues

When your stomach speaks to you – LISTEN UP! Your gut is trying to tell you something.  After recently returning from a “life-changing” and “stomach-changing” visit to the first accredited Functional Medicine Hospital and Holistic Healing Center in the world, I am compelled to share some takeaways that have made a significant difference in how I view and treat my digestive system. First – you need to know that about 80% of your immune system and ½ of your nerve cells and neurotransmitters involve your digestive system.

I had no idea that my gut is THE top priority when it comes to healing myself.  And I can tell you that even I, as a role-model for wellness, have some things to do to repair some of my digestive shortcomings. Can we now give our gut some love and respect? Let’s begin the process with some simple action steps you can implement right away. There is more to do of course, but this will get you on the right path.

  1. Drink lemon water first thing
    Start your day with the juice of a half of a lemon in a cup of warm water with a dash of cayenne pepper. Lemon can stimulate elimination of yesterday’s food, help destroy bad bacteria in the mouth and intestines and does many other great things. My grandfather used to start his day this way so it is an old-time remedy as well as used in Chinese medicine.
  2.  Eat in happiness and calm
    The process of digestion starts with your brain so when you sit down to eat, take three belly breaths in thru your nose and exhale slowly. This will engage your parasympathetic system that slows you down and disengages your sympathetic nervous system that speeds you up. Remember when the tradition was to say a prayer before you ate a meal? That is a practice that works in the same way.
  3.  Chew-Chew-Chew
    Food starts digesting in your mouth as soon as you start chewing. There is a digestive enzyme in your saliva that starts to break down the food but you need to chew longer for that to happen. So chew 25-50 times per bite of food to prepare the food for its trip down to the stomach.
  4.  Protect the acid in your stomach
    Your stomach contains HCL (hydrochloric acid) which is ready and willing to break down the food even more so it can be absorbed by the body. HCL also kills bacteria, viruses and potential antigens from making you sick. Because of these two important roles, you don’t want to dilute the acid and prevent it from doing its job. Therefore – don’t drink water when you are eating.
  5.  Drink water in between meals
    Consume half your body weight in ounces “daily” in order to aid your digestion, replenish your system, prevent dehydration and detoxify your body. Add a pinch of natural sea salt to each 32 ounces of water.

So far so good? Can you start doing these things? Need more guidance? Let’s talk! Just email me at carol@carolebert.com  and we can create a digestive health strategy to help get your gut in tip-top shape!

Rock Your Health: Celebrate Spring!

S – Start a new project that is simple to accomplish but yields great rewards

P – Play often  – schedule “play” time or free time routinely on your calendar

R – Rejoice in the feeling of longer days with more time to enjoy life

I – Improve your attitude and let go of any leftover winter grumpies

N – Notice the good in others and say something about it to them

G – Gather co-workers regularly for fun events

“Spring is nature’s way of saying, ‘Let’s party!'”  — Robin Williams

Email me at carol@carolebert.com for more ideas on how to bring joy into your life and your work.

Rock Your Health: How to deal with a dilemma

Recently I was faced with a decision to compromise my belief over yielding to conventional thinking that I now know is in question.  For example, we now know that cholesterol is no longer the cause of heart disease. Inflammation is.  But conventional thinkers may not have changed their thinking on this issue because new information takes time to catch up with everyone.

Because it is my job to educate on health issues and keep people informed with the latest scientific evidence, it is not always readily acceptable to the masses. So the challenge is – do you yield to the old paradigm or do you take the risk of telling the new truth and standing out on a limb?

I remember when I entered the field of wellness and when I tried to educate about it in the healthcare system one physician said to me “there is no such word as wellness.” But I of course forged ahead and now look where we are with wellness – front and center!

So how do you handle this? Please email me your comments to carol@carolebert.com.