How to save money on Organic produce

How to Save on Organic Produce


The awareness around the dangers of toxic pesticide is growing, and most health conscious people do their best to feed themselves and their families in the best way they know how. One of the ways we can protect ourselves, and our children from large amounts of pesticides, is to buy organically grown produce.

For families this can get very costly, and difficult to keep up with, but there are some things you can do to reduce the amount of pesticides in your body, as well as the increased expenses associated with an organic diet.

With a family of 5 (3 of those growing- always hungry children!) we know about how expensive organics can be, and I estimate we eat about a 90% organic/whole foods diet. Part of the reason why I choose this way to nourish myself and my children this way is, obviously to reduce our exposure to unnecessary pesticides, but also because I know I am doing something to support the environment in a positive way, and feel better knowing our food is as clean as it can be.

If you would like to incorporate more organically grown foods into your diet, it may not be necessary to go all the way in order to reduce your exposure to pesticides. I will share with you in a moment how to reduce your costs, and still reap the benefits of eating 'cleaner' fruits and veggies.

The risk factors of eating conventionally grown produce are mainly due to ingesting, sometimes 50 or more, different types of toxic substances (like the strawberry pictured above). 

These pesticides are known to lead to a host of health issues, and may even be a factor in the development of certain cancers. 

While we can not avoid all toxins (we have to breathe!) we can do what we can to avoid certain things that are within our control. One easy way to begin, is to be aware of the produce that contains the highest levels of pesticide residues. Knowing which ones are best to buy organic gives you the choice, and you can decide what ones you can live without, or buy organic, within your budget.

We can not do everything perfectly, as it seems there is always something new that we must avoid, but buying organic produce, and limiting the amount of toxic preservatives and additives in packaged foods, moving to a whole food diet, and making meals at home from real food, all goes a really long way to keeping our bodies healthy. Do what you can do, and do your best. It all adds up, and it all counts!

So, as promised, here is a link to the 2013 "dirty dozen" and "clean 15" list. Copy this handy dandy list and keep it with so you always have it handy at the grocery store. Pass it along!

http://www.mindbodygreen.com/0-9160/12-fruits-veggies-with-the-most-pesticides-2013-dirty-dozen.html

Until next time!

Yours in health, and happiness,

Leanne

Leanne Oaten

Holistic Counsellor/ Wellness & Healthy Lifestyle coach

250-319-3630

www.soulworkcounselling.com

How well do you take care of yourself?

Practicing Extreme Self ~ Care

A friend reminded me this morning of one of my favorite books, "The Art of Extreme Self Care" by Cheryl Richardson, that has been hidden in my bookshelf for awhile now. She directed me to a certain page, which happened to be exactly what I needed to be reminded of right now! I am a believer of how essential it is to take good care of our selves. I teach self-care principles, and coach to all of my clients about how they need to prioritize themselves, but even though I have so much knowledge around this, and can direct others to care for themselves, I sometimes forget I need to make sure I am doing a good job of it myself!

So, today, I am taking an inventory, and  making my list for the week, of things I am going to do to bring enjoyment, pleasure and joy into my week. I will share an exercise that will help you with this in a minute.

If we do not value and honor ourselves enough to make caring for ourselves a priority, who else is going to?

This is not just the physical self (nutrition, exercise,taking vitamins etc..) this is also caring for, and attending to our mental, emotional, and spiritual health as well.

Here is a great exercise for you to get you started, inspired by Cheryl Richardson:

Sit somewhere in silence and ponder these questions. Journal what answers or new awareness's come up when you read these questions. If you meditate, these are great questions to meditate on.

Look at areas in your life you are feeling deprived, starved, or uninspired and ask yourself: 

"What do I need more or less of in my life?
"What do I need to let go of that is no longer serving me in a positive way?"
"How can I bring more joy, pleasure and enjoyment into my life?"
"What can I start doing, or stop doing that will bring more joy and peace into my life?

Take all the time you need to reflect on these questions. The most important aspect of this exercise, or any new awareness, is to TAKE ACTION. We can read all the greatest self-help books, see counsellors and healers of all kinds, but if we do not take actions required to ignite change, we will remain stuck.

So, my question to you is: What action(s) are you going to take this week, that will help you to bring about the changes you wish to make that came up in the exercise above?

Choose 2 or 3 manageable things you can implement this week. The key is to  make them manageable. Set yourself up for success. Making small changes, and subtle shifts over time leads to big changes. Take it day by day. Realize that many little positive, and consistent changes add up to bigger changes in the long run.

Have fun creating your list, and making changes to practice the art of extreme self~care! And remember this:

  Self care is not selfish, it is self-preservation! 

We can not effectively take care of others, if we are not first taking care of ourselves.

The Art of Extreme Self~ Care by Cheryl Richardson is such a beautifully written book about taking your own power back and putting yourself first by practicing what she calls "Extreme Self Care". I highly recommend it to all women I work with.  

Yours in health, and happiness,

~Leanne


Leanne Oaten~ Holistic Counsellor and Extreme self~ care coach.
P:250-319-3630     E: soulworkcounselling@yahoo.ca
www.soulworkcounselling.com

Why some people give up and others keep on, keeping on~ even when they don't feel like it!

Sometimes I get asked some really juicy questions by my amazingly insightful clients, that make me go hmmm....and this was one of those questions! I had a short answer that was still being processed in my own mind, and answered it the best I could in the moment, but after reflecting on it, came to my own conclusion.

 Q: "What makes one person give up and stop trying, and another person keep trying no matter what setbacks or obstacles get in the way?" 

 I have pondered this question many, many times myself. My conclusion is this:

They don't allow their feelings in the moment

 to dictate their actions.

For example lets say someone has a goal to get healthy and lose unhealthy body weight that it contributing to serious health problems, but hes little energy and no motivation to exercise.

If a person waits for motivation to do something (let's use exercise for an example) he will likely skip many workouts if he waits for the motivation to come in order to feel like going for a run. Using "I don't feel like it" as an excuse to stay in bed, or on the couch in front of the t.v, is not going to move this person toward his goal. This person is allowing his momentary feeling of fatigue or lack of motivation to determine his actions (not going for the run)

That would be an example of a person giving in to his momentary feelings of not feeling like it, and in affect, does not make the healthiest choice to get up and get moving- despite feelings of low energy and motivation.

So, what can be done to change this scenario?

If a person on a particular day doesn't feel like exercising- but knows (from past experience) that doing so will feel great afterwards and uses THAT as their motivation- they are not allowing their current feelings to dictate their actions...they know that waiting for the feeling of motivation to come is not a way to create lasting changes.

Sometimes the feeling, or motivation never comes. It is in the ACTION that true change occurs. "I don't feel like exercising today, but I know how I feel when I am done, and I like that feeling" motivates. This person has a reference point:
Exercise=feeling good, having a positive outlook, feeling energized
Not exercising= feeling depressed, cranky, tired

My point is that waiting for the motivation to come in order to make positive changes does not usually work. We have to take action (whatever it is) whether we feel like it or not, then the memory or association we have, of how great we feel afterwards will become our motivation to continue.

Need some assistance with getting healthy? I can help!

Call me to book a free introductory session today

Leanne Oaten~ Holistic Counsellor
250-319-3630
soulworkcounselling.com

Are you a SOUL~woman?

Connecting to the essence of who you are

I came up with this concept one day while exercising in nature with my loyal exercise companion, (my dog!) and I literally composed the definition of this while running! I was thinking about how far I have come in my growth and evolution over the past while.  I am more connected with my soul, my inner voice and I actually LISTEN to it now, whereas before I kind of ignored it, and told it to shut up most of the time. 

 Exercise never fails to ignite my inspiration and my creative side. I often come up with some new revelation, idea or awareness while walking or running. If I am feeling creatively challenged or stuck in some way, I can go for a run in the trails and feel like a whole new woman, with ideas and positive energy flowing through me! Then, as things do happen when we are connected to our higher self-synchronicity pops up all over the place. 

Who is a SOUL~woman? 

She is connected. Connected to herself, her inner voice, higher knowing and intuition~ and uses them to help guide her in decision making and all other aspects of life and loving. She is connected to her soul  Spirit, and Universal energy. She is connected with others around her on a soul~ level, and has the desire to help and serve others in what ever way that she can. She has no desire for superficial relationships and can't tolerate small talk. She desires authentic connection with others.

She connects within to find answers, instead of looking without (outside of herself) for she knows the deepest truths, and answers are always inside of her. She uses this inner knowledge to help guide her along the path that will lead her to the right people, places, circumstances and resources that will guide her to her highest potential.

She honors herself and speaks her truth always, for she knows if he doesn't , she is only betraying herself. She values herself enough to honor her truth and speaks up for herself. 

She treats her body with love by listening to it's messages, feeding it pure foods that make her feel vital and alive, exercising it in ways that feel good, and taking care of it with love, for she knows that her body is a sacred temple that carries her through this life with the people she loves, and for that she is Grateful.

She loves herself unconditionally despite her perceived imperfections. She is beautiful on the inside, so much so that this beauty radiates on the outside making her sparkle, and others are drawn to her beautiful energy like a magnet.

She looks for the lesson in all that happens. She believes that there is a divine order to the Universe, and that she can not force life to go her way,and knows that she is always being guided to that which serves her highest good.. 

She is Grateful. She knows that her life is a gift that can be taken from her at any moment, so she chooses to focus on all the good in her life, even when things are not going her way. She knows that just to be alive, and to have all that she has, is something to appreciate, and that there is always, always something to be grateful for.

Are you an aspiring SOUL~ woman? She is within each of us, we just have to make the time to connect with her.

I work with women to help them connect with their inner knowing as a way through healing on all levels. Call me today and set up your free discovery session! 250.319.3630

visit my website: info@leanneoaten.com

Leanne Oaten
Registered Holistic Counsellor R.P.C