natalie j. forstbauer
aka "dr. feel good"

IN THIS EDITION

Natalie's Health-E Tip: Get the Perfect Body

Workplace Wellness Tip: Defensive People at Work

Yummy Recipe:
Baked Veg For Two

Special Events

WARNING!
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and soul!

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Happy New Year!

2003 is upon us in full swing. It seems many of you are wondering how to keep the weight off or take the weight off this year. Personally, I think it is something many of us work on ongoingly. I know I do.

Weight is a funny thing. Experience tells me two things:
1. Go by how you feel in your clothes and look in the mirror. Never step on a scale.
2. Be committed to your health first and the weight will melt away. When I say health, that means taking care of yourself emotionally, mentally, physically and spiritually.

This issue of Zenergy News gives you some tips to have the body you desire while taking care of your mind, body and soul.

Health-E Tip:
Get the Perfect Body Through Healthy Choices

1. Simplify your life.
Cut your 'To Do' list in half by crossing off all the shoulds in your life. Be honest with yourself when crossing out the shoulds. If you only crossed one or two things, go back until you have crossed out 50% of your list. Delegate everything you can delegate, and do the small list that is left. Prioritize. Start with the first item that jumps out at you, and go from there. You will find your to do list much easier to tackle.

2. Chew Your Food before swallowing it.
Yes, take time to eat. Your body is able to digest and assimilate the nutrients from your foods this way.

3. Ask yourself, "What is weighing me down emotionally?"
Begin a journal and write about it. In your journal ask yourself, "What do I need to do to lighten up?" "What do I need to do to feel good about myself?" What makes me feel good on the inside and all over?" What can i do to make myself feel, be and look lighter?"

4. Choose to be Active!
Do what ever it takes to get your blood pulsing through out your body. You MUST be active. join a gym, a dance class, a hockey team, or sports of any kind. What ever it is be sure it motivates you, and gets your blood moving. Yoga and Tai Chi are even great choices.

5. Eliminate sugar from your diet...
This is perhaps the most important one. Sugar is an enemy to those who want to take the weight off. Sugar is hidden everywhere! It is in canned foods, frozen foods, processed foods and packaged foods. It is my least favorite food. I believe it is responsible for a lot of our weight gain in North America. Sugar can be hard to eliminate. Something I do is completely eliminate it from my diet for a week every 4-6 weeks. It makes me feel great and I crave it less as a result.

6. Eliminate white flour from your diet.
This is another baddy in the North American diet. White flour creeps into everything. Read labels and be conscious of the choices you are making when you are stacking up on groceries. White flour is hard to digest. Have you ever done paper machete? It is basically white flour and water - which turns into glue when it is mixed. Imagine your body trying to digest it. Be nice to your digestive system and choose whole wheat, rice, spelt or another flour.

7. Spend time with people who love you and support you
Sounds crazy, but it is true. Remember stress is toxic. It weighs us down. People who are negative, don't believe in us and and put us down are toxic too. They will weigh you down, and keep you down. How are you supposed to feel good about yourself and be the person you desire to be on the inside and out when you are being weighed down by others? How do you find new friends? Get involved in something you believe in and support. Join clubs and activities through your community centre.

8. Choose to be healthy
When you are faced with a choice, make a decision to choose the one that is going to give you the body and health you desire.

Workplace Wellness Tip:
How to Deal With Defensive People at Work

Do you work with someone who is defensive about everything they do? As soon as you make the smallest suggestion they have a reason for the way they did it and why they did it the way they did. There is always a reason, and they are always defensive.

We have to first of all put ourselves in their shoes. These people are most likely feeling inferior already for what ever reason. Who knows why they feel the way they do, but they do. Typically they will have low self confidence and low self esteem. I know, their problem is not yours, but you still need to be aware and compassionate.

How to approach defensive people:

1. Find out how they like to be acknowledged
Do they like to be acknowledged verbally with a 'Way to Go', with a card, or any other way? Simply ask them, 'When you receive recognition or a compliment what means the most to you? Is it when someone tells you you have done a good job, gives you a card, writes you a post it note, sends you an email, or another way?' Most often they will tell you. Sometimes they will not know. If they do not know, use various methods. Notice what they respond positively to.

2. Acknowledge them often
Build trust with them by acknowledging them often. Be genuine, it is important and they will know if you are not being honest. Look for ways to build them up emotionally. Seek ways to compliment them and make them feel good about them self. The recognition can be on the outfit they are wearing to the work they are doing. Typically it is best to comment on their work due to harassment issues. Use your best judgment, as you know your relationship with this person better than anyone else.

3. Build them up BEFORE making suggestions
When you have something to tell them that you would like them to do differently, you must tell them 5 things they are doing well followed by the one thing you would like them to do differently. It is called a "Feedback Sandwich".The top bun is the five things they have done well, the meat is what you would like them to improve or do differently, and the bottom bun is the comment you end with telling them that overall they are doing a great job.

Example:
Tammy I liked what you did with the Telus proposal. It is well laid out, easy to read, well formatted, well worded and the titles look great too! Could you just make the summaries more concise by making them one or two sentences long? Because overall you have done awesome work. Thank you!

TAKE NOTE: Notice I recognized Tammy for five positive reinforcements, followed by one request, followed by an overall it is great. When I mentioned the one item that Tammy could improve I just added it. In this section, when telling a person what they can do better never use the word "BUT", because it negates everything you said ahead of it. All the positive reinforcements go flying out the window when you use BUT. Be conscious of your wording and choose words that will build up the person you are working with. WOrds you can use in the segue to your request or the suggestion are: and, would you just, please, I would just like to see. Do make up your own using the language that best suits you.

4. Ask them how you can be a support to them
Genuinely ask what you can do to make their work easier, simple and more enjoyable. Ask them what would make their work and work environment more enjoyable, more fulfilling personally and professionally. Invite them to write you a letter if they are uncomfortable speaking in person. Make every effort to meet their requests.

Hope that helps! Let me know your successes or if you have further questions. natalie@dare2feel.com

Yummy Recipe:
Baked Veg for Two

2 Carrots
2 Beets
4 Potatoes
1/2 winter squash (any kind)
Olive Oil
Thyme
Rosemary
Oregano
Cayenne pepper
Sea salt

Chop up the above vegetables into large chunks. Make them all about the same in size. Keep the beets separate. put all the other veg into a bowl. Drizzle a small amount of olive oil into the bowl and toss with a dash of oregano, thyme, rosemary and sea salt . Add cayenne to taste. If you like hot and spicy foods use a bit more cayenne, if you like less hot foods, use little to no cayenne. Repeat the above steps for the beets in a separate bowl. The only reason I sometimes separate the beets is because they make all the vegetables go red. Sometimes that is fun too.

Spread out all the vegetables on a pan and bake in an oven at
350degrees for 40 minutes, or unit tender (you will be
able to poke a fork into them easily).

The vegetables tate marvelous this way. For some this is a dinner on it's own with a tossed salad a and some cottage cheese. For others they like to add a meat dish of baked chicken.

Special Events:

2003 Wellness Show in Vancouver
I will be at the 2003 Wellness Show in Vancouver, BC this February 28th to March 2nd, 2003. I will be presenting:

Saturday March 1st @ 1:30 - Demo Stage
HEALTHFULL SOULUTIONS FOR THE TIME-STARVED
10 simple and easy ways to take control of your health naturally and increase your Health Intelligence (HQ).

Sunday March 2nd @ 3:00 PM - Room 10
CLEANSING AND REJUVENATING YOUR BODY THROUGH
FOODTRITION
Discover the cleansing and healing properties of foods. Learn what cleansing is and what type of cleanse is best for your body.

Chapters of Health 2003
I am one of the presenters for Chapters of Health 2003 in Vancouver, BC October 2003. Dates and Topics TBA.

Make it your best year ever!

Be well,
~natalie

Natalie J Forstbauer
Aka "Dr. Feel Good"
natalie@dare2feel.com

P.S. Watch for Expert Women Who Speak, Speak Out! Vol. 2. coming out this winter. I am one of 15 authors being featured in the book.

P.P.S. Know someone who is stressed out? Zenergy Memberships are only $79 for a one year membership, regularly $120 for the year. If you know someone who is on the computer a lot and looking to have more balance in their life, be healthier, and less stressed out this may be the perfect fit for them. Go here to learn more about Zenergy: http://www.dare2feel.com/zenergy.htm

Work with Natalie for your:

Workplace Wellness

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Information in this newsletter/ezine is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. Never hesitate to tell your health care practitioner about dietary supplements you are taking or intend to take. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. You should read carefully all product packaging. If you have or suspect that you have a medical problem, promptly contact your health care provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not intended to treat, cure, or prevent any disease.