• Spinach • Kale • Cabbage • Lettuce • Broccoli • Green Beans • Cucumber • Peas • Asparagus • Apples • Peaches • Banana • Tomato • Carrot • Potato • Oats

While vitamin K is contained in most multi vitamin supplements, it is important to be aware that taking it in conjunction with some other vitamins and foods can cause it to become less effective. This vitamin will become less effective if it is frozen or rancid fats, excessive sugar, asprin or antibiotics are present in diet. Diets high in vitamin E or calcium as well as nuts, fruits, spices and mints can hinder absorption of vitamin K. A vitamin K deficiency is very rare in normal conditions but could include nose bleeds, internal bleeding, bruising easily, anemia and certain birth defects. Vitamin K Toxicity from normal eating habits is rare but can occur if you go overboard when taking supplements. Symptoms include flushing, and sweats. In severe causes jaundice and anemia can also be a symptom of too much of this vitamin.

Ask How. Understanding without action is like a boat without oars. Asking “how” is step of creating a plan to transform “what” and “why” of our intentions into concrete reality. In considering “how”, acknowledge what will be different. By saying “yes” to this action of exercising more consistently, what am I willing to say “no” to? Be honest about what commitment to “yes” means; maybe it is less sleeping in, leaving work early or just giving up making excuses. Ask yourself what action you can do that will you will most likely be successful with. A dramatic change in action is not highly sustainable. What are small, simple steps? This might mean letting go of all rules you hold for yourself about what an effective exercise program is. Instead of giving up when faced with an unpredictable schedule, exercise 10 minutes one day, an hour next, 35 minutes next day and so on- take what you can get and create a plan that supports your success. The perspective of continuous, small successes, however you get them, is much more effective for long-term change than satisfying self-imposed “rules”.

In additional to asking what, why and how, these are other considerations to creating and sustaining successful change:

•Change can be threatening as well as enlightening. One of difficult aspects of change that is fear some have that higher expectations will demand more of them than they can give. Stay curious with this and know that most of us are living from a very small part of our actual potential. •Get comfortable with idea of failure; progress often takes form of one step forward, two steps backwards. Failure can become an excuse to quit. Acknowledge when failure creates a setback but actively decide how much you are willing to let it impact you. •Find ways to enjoy and engage in change you want; accept that it is an ongoing process without a true endpoint. •Create structures to remind you of personal values you are supporting with change. These might be photographs, quotes, art, or journaling – anything that is a physical reminder of why you are committed. •Notice internal dialogues that limit your success. These might take form of “I don’t have time for this”, “this is not working”, and “I’ll do it later”. Writing them down can help you determine what truth or value, if any, that they hold.

Change is an inevitable; and is means by which we grow and evolve as humans. We can choose to let change happen to us, or can create it for ourselves. By asking what we want, why it is important and how to make it happen we take responsibility for change that brings excitement, possibility and new realities to life.