wheat belly (gluten-free) diet day 23

i hope you enjoyed your loooong weekend!  craig and i attended our good friends' wedding this past sunday, so needless to say, it was a totally enjoyable weekend for us : )

i wanted to share with you all a bit more about my gluten-free experiment now that i'm over 3 weeks in.

thinking about taking the gluten-free plunge?

check out these delicious recipes to inspire you along your journey to health:

apple pie granola

avocado and goat cheese salad

eggplant "lasagna"

cauliflower crust pizza

my wellness experiment: wheat belly diet day 1

hello all!  after reading the ny times best seller, "wheat belly", by dr. william davis, i'm going gluten-free for one month to see if it rids me of my stomach issues, clears up my skin, and leaves me feeling overall better!  learn more about my wheat-free journey below, and check back for updates and gluten-free recipes : )

check back again soon!!!

for a quick-and-dirty run down of the "wheat belly" diet, click {here}.

me & my mat (yoga: a love story)

ahhh yoga.  for all my fellow yogis out there, you'll completely understand the sentiment of my first sentence.  yoga is relatively new in my life.  i "found" it last year.  i was following the p90x workout program (yes, it was as intense as the infomercial seems.)  anyway, one of the p90x workouts was a yoga dvd.  initially, i must admit, i didn't "get" it.  (well, tony horton is no yoga instructor for starters...) but as the weeks passed, i found myself actually looking forward to it.  go figure.  without even meaning to, i had fallen in love.

spontaneous yoga at philly art museum

yoga is all consuming when you first fall.  you talk way too much about it to everyone you know.  you find yourself bringing it up in completely unrelated conversations, and people begin to wonder if you've joined some kind of cult.  but you can't help it.  it's wonderful and new and is completely unlike anything you've done for yourself before.  it's kind of like swimming on land.  it's very fluid (or you try to make it fluid...)

because of p90x, i was introduced to yoga as a work out.  it's not really, by the way.  yeah, it can make you sweat and can give you muscle definition and has helped to get me in the best shape of my life.  (no joke, it really has.)  but first and foremost, it's a practice.  something you work towards - not something you tackle or accomplish.  a ritual, if you will.  a gift to yourself.

it connects you to your breath.  your inner self.  it makes you feel alive in a new kind of way.  a way that enables you to fully inhabit your body and walk a bit taller.  you feel healthier, fitter, graceful and more at peace.  it's truly miraculous.  i start almost every day now with some yoga - it just puts me in a better place.  there's nothing like a few sun salutations to set you right with the world. 

now, i know that it's not for everyone.  no one thing works for everybody or is experienced in the same way.  but, if you're interested in trying yoga, don't say i didn't warn you.  you might fall.  and fall hard.

me, han, craig (nice pose, babe)

namaste.

if you're interested in trying out some yoga, here is a link to a few of my fave dvds: the yogaworks series is great, and if you're a newbie their "beginner yoga" program is really wonderful : )

The Only 3 Things You'll Ever Need

Ever wonder what it takes to improve your health, achieve greater happiness and live the life of your dreams?
Well, there are three principles which will help you reach all of your dreams (and they’re free!). You ready for them? Drum roll please... They are: intuition, simplicity, and beauty.

Sure, that all sounds well and good, but how do you get from here (the cave of self-consciousness, stress and dieting) to there (the land of self-appreciation, happiness and health)?

Well, these three principles will be your guides and aid you in all of your lifestyle decisions. They'll ground you and remind you what's truly important as you strive to create your best life. With intuition, simplicity and beauty as you guides you will begin to move along the path towards well-designed living.

If you trust your intuition, your innate wisdom, you will discover what you truly want in your life and what you no longer need. You will naturally begin to seek greater simplicity in both your lifestyle and home.

And, when you simplify your lifestyle and home environment, the innate beauty that was there all along begins to shine through. If you follow and trust these principles of well-designed living, I guarantee your life will become richer and more fulfilling. Not to mention, you’ll wind up taking better care of yourself, your family and your home.

Happy living : )

Cailen first published article as The Only 3 Things You'll Ever Need on Technorati.

Don't Worry, Be Happy : )

Did you know that you have everything you need within you at this very moment to be happy? You just have to recognize it and choose it. Yes, happiness is a choice. Sure, if you had a bit more money or weighed a bit less, maybe you’d convince yourself (or allow yourself) to be marginally happier for a short time, but what it really comes down to is your attitude.

Every day we are faced with a thousand little things that we need to take care of. We all have to go to the grocery store, walk the dog, go to work, make dinner, pay bills, etc., yet some people just seem to enjoy the ride more than others. Some people see life as a journey, enjoying each precious moment; others see it as a destination, always waiting for the future moment when they can “enjoy” life. When you think about it, doesn’t it seem a bit wasteful to put happiness on hold until some future date when the stars align, you magically lose 20 pounds and win the lottery? Because, chances are, that day will never come, or even if it does, I’m sure your hair will be frizzy or you’ll get in a fight with your husband… If you can’t be happy now, what makes you think you’ll be “happy when…”?

Happiness grows from the inside out, not the outside in. Choose happiness. Choose it now. When something starts to bother you, and you feel yourself slipping into that negative, dark space, take a deep breath and smile. It may seemed forced, but over time that smile will transform into a genuine grin : )

The Myth of Perfection

As I've mentioned, I'm currently working on my latest book (working title Health, Happiness & Home).  It's going to address how to live your best life by listening to your intuition, simplifying your life and home and seeking beauty in all things, including yourself.  Here is a taste of what I'm working on...

     The myth of perfection permeates our lives. We constantly measure ourselves and our lives against standards that no one (or at most very, very few individuals) can attain. Worse yet, when we fall short of these unrealistic ideals, we criticize ourselves and feel like failures. We believe that we have to be the perfect wife, sister, daughter, mother, employee, boss, lover, etc. in order for our lives to feel happy and complete.

     This idea that only perfection is acceptable; only perfection can be appreciated, only perfection can be loved drives many of our lifestyle decisions and goals. Yet, these goals, as important as they may seem, are often completely ego-centric and unattainable. We scrutinize every pound we gain and turn to unhealthy methods to lose weight, truly believing that if we could weigh a bit less (or a lot less), we would be able to get our lives on track and find that elusive harmony and true satisfaction we’ve been craving. We wish for more money, nicer clothes, a bigger home and better car, thinking that if we only possessed these tangible symbols of happiness, we would truly be happy. But, as physical as these emblems of success and happiness might be, they’re not real. They are not (and never will be) what truly makes us happier, healthier and saner.

     The problem is that the concept of perfection is flawed. The notion that only perfect, ideal, faultless beings are allowed to partake in what makes life miraculous and are the only ones deserving of true happiness is ludicrous! Nobody is perfect. No one has their act together all the time. The trick is to do the best you can with what you’ve got and have faith that if you believe that you deserve happiness, happiness will undoubtedly begin to make its way into your life.

So there you have it.  Just a little sample of what I'm working on.  Hope you enjoyed it!  And keep checking back for more : )

Maintain Your Motivation

Isn't it great when you first set a goal for yourself?  You're so pumped and ready to go and just know that you're going to succeed.  Nothing can stop you!  Fast-forward one week.  Still feel the same way?  If you're like most people, probably not.  After the first few "honeymoon" days, reality begins to set in.  You start to questions yourself and your resolve.  So, how do you power through when your motivation is fading fast?  Below are some simple, easy tricks to harness your motivation to reach all your healthy lifestyle goals!

1. Change your vocabulary. Saying "I want to workout" or "I choose to eat healthy foods" is much more empowering that victimizing yourself and saying "I have to..."

2. Make a list. Making a list of all the reasons why your healthy living goals are important is a great way to harness your motivation. List everything from "fitting into my 'skinny' jeans" to "being able to play with my kids". Reread the list whenever you need a motivation booster.

3. Share your goals. Sharing your goals with others is a great way to hold yourself accountable. Telling your family and friends what you're hoping to achieve is a wonderful way to motivate yourself because if you fail to reach your goals, you'll not only disappoint yourself, but you'll have to "explain" it to your friends and family.

4. Recruit a friend. So many of us aim to get healthier as one of our primary goals. So, why not reach out to a friend, sibling or spouse to accompany you on your journey. Teaming up is a fantastic way to get your butt in gear!

Best of luck : )

Farm to Table

In my on-going quest to live better, I've decided to eat more local, whole foods and cut many processed foods out of my diet. That said, over the past week I've stopped at a local farm stand for fresh zucchini, corn and blueberries and made homemade granola and trail mix to replace my go-to granola bar. Even though it's only been a few days (and actual, physical benefits I'm sure have yet to take place), I already feel better.

Just the idea of eating farm-to-table makes you feel healthier. The concept that your food was locally grown and cared for by people in your community is completely cool. Not only are you eating healthy and DELICIOUS food, but you're also supporting your community and reducing your carbon footprint on the planet. You can't really beat that combo, can you?

If you're interested in becoming a "locavore" too, check out http://www.localharvest.org/ for the location of your nearest farmer's market. And remember, small changes can have big results. If we all just made a few small changes to our grocery shopping habits and diets, amazingly positive changes could occur.

So, next time you're hungry, think about eating something from nearby : )

You Decide How You Feel!

I know, I hate it too when people tell me "the only person who can make you sad/mad/happy is you!". Yet, as much as I may hate to hear it, I know deep down it's true. No one else has control over your inner workings and thoughts. You alone have the ability to dwell on the problem, seek the solution or let it go. You alone can decide whether or not to see the "silver lining" in any given situation.

As much as it may feel like other people are making you feel this or that. When it really comes down to it, you alone have the power to let their decisions and words affect you (or not). It's your choice.

Choose wisely : )

What Does Resistance Tell You?

Did you ever notice that sometimes, even when you have an exciting idea or concept, you resist working on it or even thinking about it? You do the laundry, wash the dishes, check your email, all while your "big idea" is lurking in the recesses of your mind. Why do we resist working on projects that we know will be fulfilling and completely rewarding?

I asked myself this very question last week as I proceeded to do a multitude of small to-dos, while my big idea (the current book I'm writing) waited for me to return to it. I'm not sure of the precise reasons (I'm not a psychologist), but I'm guessing my resistance has something to do with uncertainty and fear. As long as I busy myself doing all the mundane daily stuff that "has to" get done, I get a nominal sense of accomplishment and don't have to face the potential pitfalls of the big idea - frustration, rejection, failure...

But, the thing is, all those potential pitfalls currently exist solely in my mind. My book is (for now) just a harmless word document. I was resisting because I felt overwhelmed. I felt the looming pressure to succeed. This book is a big project (my biggest to date) and when you look at EVERYTHING that has to get done to get it out there and into the hands of readers, it is overwhelming. (My heart's beating now, just writing that...) But (deep breath), all I have to do to get my book completed and out there is to work on it consistently (that's not so scary is it?). So, as long as I set aside some time every day to put some words on paper, do some research, make some calls, it WILL get done. And that's a completely wonderful and reassuring realization.

So, in my resistance, I found answers. Instead of ignoring my resistance and consequently letting it halt my endeavors, I confronted it, questioned it, and gained clarity. The next you're feeling uncertain and resisting something that will ultimately be good for you, ask yourself "why am I resisting this?". You'll be amazed at what you learn about yourself.

Live better every day.

Cailen Ascher Poles is a lifestyle designer and author. For more information about Cailen and her design company, Cailen Ascher Design, visit www.CailenAscher.com.

Small Steps with Big Results

So, as you've heard me say, time and time again, the best, most sustainable way to make healthy lifestyle changes is with small steps. If you jump in, head first, full of enthusiasm, you're probably going to sink... I know from personal experience. The problem is when you overhaul your diet and exercise in an extreme way, you find yourself thoroughly out of your element and often completely overwhelmed. As rewarding as it may be to see major weight loss for a week or two, if the lifestyle you've created is something that you can't keep up with, the weight will come back plus some. So, instead of aiming for big numbers in the short term, aim for manageable changes that will result in big numbers (and healthy living) for the long term.

If you don't have a regular exercise routine...Do 10-15min of exercise 4-5 days a week for 2-3 weeks. This will get you in the habit of making time for yourself. When you get to week 3 or 4 increase your time by 5 minutes. As you feel more comfortable with your routine up the time again. Aim to eventually reach 30-40min 4-5 days a week.

If your eating habits need some cleaning up...Don't eliminate any food! Yes, that's right, nothing is completely off limits. The key is moderation. Think add, not subtract. Add more fresh fruits and veggies to your diet. Instead of toast with your eggs, have fruit salad. Instead of a chicken sandwich for lunch, try a salad topped with grilled chicken, instead of your 3pm granola bar, try a banana and some almonds, you get the idea...

If you don't know where to begin...Take some time a make a list of why a healthy lifestyle is important to you. List everything from fitting into your "skinny" jeans to being able to play with your kids, dogs, grand kids without getting winded. Anything that is a motivating factor for you, put it down. Then think about small, manageable changes you feel comfortable making and be specific. (Such as I will exercise/move my body/work out for 10min before breakfast Monday, Tuesday, Thursday and Friday for the next three weeks.) Being specific and writing down your thoughts and goals will help you stay motivated and avoid any potential pitfalls.

Best of luck on your journey to healthy living!

Cailen is a lifestyle designer and author and owner of Cailen Ascher Design, a lifestyle design company. For more information visit www.CailenAscher.com.

The Danger of the Word "Diet"

Millions of us (myself included) have turned to diets to help us to lose weight...South Beach, Atkins, Jenny Craig, SlimFast, the list goes on and on and on... The problem is, the more diet programs that offer "the solution", the fatter our country becomes. So, what's the deal? The problem lies in our perception of the word "diet". When you hear the word diet, you subliminally register "strenuous", "difficult", "deprivation", "not enjoyable" and "short-term". And honestly, who wants to commit to something that seems so completely awful?!

Instead of viewing dieting as a short-term fast after which you can return to your old ways, try to view diet changes as healthy lifestyle changes. Any alterations you make to your eating or exercise should occur slowly and in a sustainable way. If you jump in too quickly and make too many changes at once, you're bound to revert back to your previous habits. It takes 30 days to program a lifestyle habit. So, make small changes that you can sustain for 30 days, because after that initial period, it will be much, much easier to keep with the healthy modifications you've introduced into your life.

My suggestion? Make it fun! Try a new, healthy recipe a few nights a week. Learn how to cook nutritious, wholesome food. When you grocery shop, switch out some of your staples (i.e. pre-packaged cookies, chips or sugary granola bars) for whole food options (i.e. unsalted roasted nuts, berries or fruit). Include a veggie or fruit at every meal or snack (i.e. add banana to your cereal, have an apple instead of pretzels with your sandwich, have roasted red peppers on your chicken at dinner). Talk to friends whose healthy eating you admire and learn their tricks. These small inclusions will begin to shift your perception of what eating healthy foods really entails. Also, if you're feeling super motivated, try incorporating just 10-20 minutes of exercise 4-5 days a week and really begin to see the results of your healthy lifestyle!

Happy, healthy living!

Steps to Well-Designed Living

I've just started work on my new book! It's going to delve even further into the important aspects of "Well-Designed Living" and empower readers to design their own lives. "Well-Designed Living" is about looking at your health, happiness and home and creating a lifestyle that energizes and inspires you. Below is a simple outline to introduce to the concept of designing your life.

There are three important principles that will help and guide you as you remake your lifestyle to support happier, healthier living: intuition, simplicity and beauty.

1. Trust your intuition! First and foremost, learn to listen to your inner guide. Deep down, only we know what is truly best for us, what will deplete us and what will nurture us. Hone the invaluable skill of trusting your gut.

2. Simplify your life and home! Too often we fill our lives (and homes) with items, experiences and people that drain our energy. The act of simplification is not only cleansing for your house and your soul, it will further get you in touch with your inner guide as you learn to differentiate between things that are functional and beautiful and items that are not contributing to your life.

3. Seek beauty! As you learn to trust your intuition and simplify your lifestyle, the innate beauty of your house, your life and you, yourself will begin to shine through. Make it your goal to look for the beauty in yourself, in those around you and in all areas of your life. If you choose to seek beauty, the more fulfilling and wondrous your life will undoubtedly become.

Happy designing!

New Features!!!

In order to better serve my clients (and potential clients) I've created some cool new features on my website and blog : )

First off, I've designed a few online stores to share products and resources that I have found particularly useful (and fun) on my ongoing quest for "Well-Designed Living". Feel free to visit, browse and offer your thoughts and suggestions. I'd love to hear your feedback. My Amazon store has dvds, books, exercise accessories and more to help you reach your wellness goals http://astore.amazon.com/cailaschdesi-20. My CafePress store has gear that will make you smile and empower you on your journey to health and happiness http://shops.cafepress.com/WellDesignedLiving.

Another great service I'm just starting up is Phone Consultations (see the blue "call" button to the right?). For those of you who are too busy or live too far away to meet with me in person, I'm now offering Lifestyle Consultations via phone. So, give me a call and we'll discuss how you can design your lifestyle to support happy, healthy living. (FYI: It's free to call, and I'd love to hear from you! But just so you know, if you choose to continue with a full lifestyle consultation you will be prompted to finalize payment before continuing. Consultations can be any length you choose : )

I hope that you enjoy and make use of these new features from Cailen Ascher Design. They're pretty cool, if I do say so myself....

Happy, healthy living!

Get Healthier This Spring!

1. Eat local and in season. Fill up on local, in-season produce. It's not only healthy, it's also green. Supporting your local farmstand will also support your weight loss goals!

2. Change your workout vocabulary! Saying "I choose to workout" instead of "I have to workout" can work wonders on your mindset. Saying "I have to..." makes you into the victim of your circumstances. When you choose to do something that's healthy, it's empowering!

3. Get outside. Committing to a healthier lifestyle can be as easy as getting outside more often. With beautiful weather heading our way, take the time to enjoy nature. Go for a walk or a bike ride or visit a local park. Even small changes, like more walking, can have a huge impact on your weight loss and health goals.

4. Start small. Small changes can have big results. To get in the habit of working out and taking time for yourself start with something very manageable - like 10 minutes, 4 days a weeks of cardio. It takes 30+ days to form a lasting habit, so make sure you give yourself something you can stick with. After a few weeks, add a few minutes or an extra day to your routine.

Find Happiness : )

Below are some simple tips to find happiness in every day moments.

1. Smile. The old saying of "fake it til you make it" holds true with happiness as well. When things are getting you down, put a smile on your face and feel the effects spread throughout your body. If you need a little help, turn to your favorite sitcom or youtube video for help!

2. Be present. Live in the moment. So much of our time is spent dwelling on the past or worrying about the future. Strive to be present and aware as you move throughout your day and you'll undoubted find happiness the most unexpected places.

3. Make time for things you love. So often, we put off doing things we love (i.e. spending time with friends and family, watching a favorite movie, going for a bike ride, etc.) for when we're "done" with our to-do list. Unfortunately, that often results in us never taking time for ourselves. Give yourself 15 minutes a day to do something you love and enjoy. The benefits will really be invaluable.

: )

Harness Your Motivation!

Below are some simple, easy tricks to harness your motivation to reach all your healthy lifestyle goals!

1. Change your vocabulary. Saying "I want to workout" or "I choose to eat healthy foods" is much more empowering that victimizing yourself and saying "I have to..."

2. Make a list. Making a list of all the reasons why your healthy living goals are important is a great way to harness your motivation. List everything from "fitting into my 'skinny' jeans" to "being able to play with my kids". Reread the list whenever you need a motivation booster.

3. Share your goals. Sharing your goals with others is a great way to hold yourself accountable. Telling your family and friends what you're hoping to achieve is a wonderful way to motivate yourself because if you fail to reach your goals, you'll not only disappoint yourself, but you'll have to "explain" it to your friends and family.

4. Recruit a friend. So many of us aim to get healthier as one of our primary goals. So, why not reach out to a friend, sibling or spouse to accompany you on your journey. Teaming up is a fantastic way to get your butt in gear!

Best of luck : )

Principles of Well-Designed Living

It's so easy to get caught up in our fast-paced lives and lose touch with what's truly important. When this happens (and it happens to ALL of us sometimes), it's really crucial to "get back to basics" and tune into your true self and what you really need and want from life. To do this, you have to hone in on the pillars of Well-Designed Living: health, happiness and home.

Health - your nutrition, exercise and fitness routines, how you feel physically, personal hygiene

Happiness - your true self, your hobbies, passions, career, social life, family, faith

Home - your immediate environment (i.e. your house) and also your global home and your impact on the earth

At Cailen Ascher Design, we feel these three broad areas comprise our lives. If these areas are in sync and work together, we have a zest for life and smiles on our faces. Yet, if they're imbalanced we can feel sluggish, unhappy, sad, tired or even become ill. That's why it's so important to routinely evaluate your lifestyle with these three components in mind. If you find you're spending so much time at work that your exercise routine is non-existent and your house rarely gets straightened, you're bound to feel depleted and frustrated. The first step is acknowledging the imbalance and then the next step is to proactively address it. Take a yoga class with a friend or your spouse, before dinner one night, ask your family to spend 15 minutes straightening, take a few deep breaths. Small changes = big results!

Happy, healthy living : )

For more information about Cailen Ascher Design or my book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.

Boost Self-Esteem Effortlessly : )

1. Be positive! Practice positive self-talk. So many of us list all our flaws the second we look in the mirror. Instead, make a conscious effort to practice positive (or at least neutral) self-talk. Recognize the blueness of your eyes, the beauty of your posture or the curl of your hair. Positive self-talk is key to a healthy relationship with your body.

2. Smile! Smiling is a wonderful way to improve your mood and feel better about yourself. So, when the blues are setting in, put a smile on your face and feel the effect ripple throughout your body.

3. Practice Yoga. Studies show that women who practice yoga regularly (at least 2-3 times per week) have much higher self-esteem and lower instances of eating disorders and mid-life weight gain than women who do not practice. So, grab your mat and say "Om" and revel in your new found mind-body connection.

For more information about Cailen Ascher Design or my book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.

Live Healthier Starting Today!

These simple tricks can leave you feeling happier and healthier starting today! And best of all, they're easy to incorporate into your current lifestyle : )

1. Stay hydrated. Especially in winter months, our skin can really take a beating. Be sure to drink around 5+ 8oz glasses of water daily to replenish lost moisture.

2. Use lotion with a built-in SPF of at least 15. Even in the winter, you have to think about protecting your skin from the sun - especially exposed areas like your face!

3. Move more! Think you don't have time to exercise? Start small! Park farther away from your destination and walk or opt for the stairs over the elevator. Small changes can have big results!

4. Get enough sleep. Try for 7-8 hrs/night. Lack of sleep leaves us irritable, tired and makes us prone to eat more!

5. SMILE : ) When the blues set-in, the best policy is "fake it til you make it". Put a smile on your face (or turn to your favorite youtube video or SNL sketch for help) and see how quickly you can turn that frown upside-down. Happiness is the key to health!

Hope these tips leave your happier and healthier in 2010! For more healthy living advice, drop-in on one of my Lifestyle Classes. For more info visit www.CailenAscher.bravehost.com/lifestyle.html.

For more information about Cailen Ascher Design or my healthy lifestyle book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.