Number 9 of 10 tips to transition to a healthy lifestyle and weight

1. Make New Habits. I've heard it takes 21 days to make a habit. I have found that getting rid of bad habits takes creating good ones. There is a really good quote by Henry Hancock that says "Out of our beliefs are born deeds, out of deeds we form habits, out of habits, we grow our character, and on our character we build our destiny." I thought that was profound. What type of destiny are you building with your habits?

Here are some healthy habits that you can exchange for unhealthy ones, that will prolong and increase the quality of your life as well as enhance your energy so you can accomplish all the dreams and desires of your heart.

• Train yourself to enjoy real foods such as lean meats, dairy, nuts, whole grains, fruits and vegetables (preferably organic when possible) and exchange it for the poor habits of eating processed foods and drinks. This will require shopping in the perimeters of the grocery store and avoiding fast food restaurants like the plague.

• Get cardiovascular exercise and strength training in your schedule daily and exchange them for inactivity and excuses in your life of why you are not exercising.

• Reduce the toxins in your life through changing the foods you eat, the products you use on your body and hair and the chemicals used in cleaning products and pesticides instead of blindly using products that may be full of degenerative disease causing poisons.

• This one may require help: Develop the habit of being free from addictions; Exchange this for the habit of using substances such as tobacco, drugs, or excessive alcohol.

A few quick facts on what tobacco really does to the body.

• The leading cause death in smokers is heart disease. Smoking is terrible for the heart. Cigarettes have over 4000 chemicals and 200 of those are poisonous.
• Increases the chance of stroke
• Loss of smell (makes a person smell bad too, I know, I used to smoke and I am appalled at how bad I smelled during that time and didn't know it).
• You look like a Shar Pei Dog: serious premature wrinkles. 
• Alters Brain Chemistry: Smokers are more likely to be diagnosed with depression.
• Damages Thyroid: Your thyroid regulates your metabolism. When your metabolism is sluggish you will find it's much easier to put on weight and harder to take it off.
• Stained Teeth
• Cancer of the mouth, esophagus, lung, liver, kidney, bladder, cervix, throat, larynx and other. 
• Pregnancy risks: miscarriage, ectopic pregnancy, smaller infant, a nicotine addicted baby, premature baby and stillborns, baby prone to asthma.
• A plethora of lung issues too long to go into here.

Exchange this habit by changing your core belief. If you believe you are a smoker you will struggle more than if you can see yourself as a non smoker.

I found my initial freedom from smoking through serious prayer and have sustained this freedom because I honestly consider myself a non-smoker. When I quit smoking cigarettes I started taking non smoking breaks where I would take deep breaths (which by the way has been scientifically proven to release relaxation hormones) suck on lollipops or chew gum. Call a tobacco cessation program or find a buddy who will quit with you. Do whatever it takes. You are looking at two drastically different destinies depending on which habit you choose.

• Quick thought: 2 packs of cigarettes a day could cost around $10 bucks. In one year you could spend 3650 dollars on smoking, that's a killer vacation. In five years 2 packs could equal a down payment on a house. In ten years 2 packs could pay for college tuition for a child.

Substance abuse can effect the body this way:

• Short Term: Headaches, Nausea, Body Aches, High Blood Pressure, Depressed Immune System, Poor Decision Making, More Prone to Violent Acts, More Chance of Arrest by Law Enforcement, Alcohol Poisoning, Drug overdose, Heart or Respiratory Failure.

• Long Term: Heart Disease, Liver Disease, Throat Cancer, Upper Digestive Tract Cancer, Breast Cancer, Skin Caner, Lung Cancer, Liver Cancer, Weight Gain, Emotional Problems, Relational Problems, Social Problems, Sexual Impotence, and Memory Loss.

There are therapist, pastors, 12 step programs, Celebrate Recovery groups, detoxes and rehabs to help you exchange this habit. Maybe you think you don't have anyone who believes in you to change. That's not true. I believe in you and I'm not the only one. Make the wise decision to do something about life-sabotaging behavior and build a great destiny. 

This by speaker John Di Lemme sums it all up:

I am your constant companion.

I am your greatest helper or your heaviest burden.

I will push you onward or drag you down to failure.

I am completely at your command.

Half the things you do, you might just as well turn over to me,

and I will be able to do them quickly and correctly.

I am easily managed; you must merely be firm with me.

Show me exactly how you want something done, and after a few lessons I will do it automatically.

I am the servant of all great men.

And, alas, of all failures as well.

Those who are great, I have made great.

Those who are failures, I have made failures.

I am not a machine, though I work with all the precision of a machine.

Plus, the intelligence of a man.

You may run me for profit, or run me for ruin; it makes no difference to me.

Take me, train me, be firm with me and I will put the world at your feet.

Be easy with me, and I will destroy you.

Who am I?

I am a HABIT!

Reference
http://www.getmotivation.com/articlelib/articles/habits_jdilemme.htm
http://quitsmoking.about.com/od/tobaccorelateddiseases/a/smokingrisks.htm

Summer Feast Recipe

Well I'm sure you've noticed that's it's incredibly hot right now and I for one find it always easier in the summer to crave healthier foods.  

It's just too hot for heavy foods, so I have a great summer feast for you. Here is a Red Snapper grilled with currants and mushrooms with a side of broccoli. Pair it with a nice side of fruit, mango, melon and kumquats. Always add in a mixed green salad full of a ton of raw vegetables to get your dose of anti-oxidants and enjoy!

 Red (Current) Snapper Recipe

About 12 ounces of Red Snapper

Coconut Oil, small amount

White Pepper

2 Ounces Butter

About 5 Mushrooms, sliced

2-4 Cloves of Garlic, chopped not too small.

2 Large Juicy Lemons

About 7 Kumquats, sliced into rounds

A Handful of Red Currents

Oregano, fresh if possible

Thyme

A tiny bit of salt

Prepare your Red Snapper:  Rub both sides with Coconut Oil and a little white pepper, and place it on a broiler  pan.  Put it under the broiler (not too close; also if you like you can bake it at a very high temperature – 500 or 525.  Set the timer for 15 minutes.

Meanwhile, melt about two ounces of butter in a pan; add the mushrooms and garlic, sautee.

Squeeze one lemon over them.  Add Kumquats and Currents, stir well,

Add spices.

Put Snapper on platter; cover with mushroom mix and garnish with lemon quarters.

Serves two

Is There Evil Lurking in Your Cupboard?

Here is a guest blog from my favorite health guru, my mom, Margaret.

           I have begun to read labels with regularity, trying to weed out foods with unhealthy ingredients.  Of course, I don’t pick up a bell pepper and look for ingredients, or a strawberry, although I do try to be sure those two foods are organic, being as how they are the two worst offenders for pesticide residue if not grown without it.

            Similarly, I don’t bother – at least I did not in the past – to read the labels on foods such as vinegar, baking soda, or spices.  One or at most two ingredient foods, I thought.

            So one day I am preparing a used bottle of the most delicious vinegar in the world for recycling.  As I wash it, I absent-mindedly read the label.  O. M. G.!  Third ingredient:  High Fructose Corn Syrup.  Well, no wonder it was so good – I would never deny that HFCS does not make foods taste great – I merely believe that they turn foods into delicious “edible food-like substances”, as Michael Pollan describes so much of what Americans eat.

            After I recovered from this horrifying discovery, I went through my refrigerator and pantry looking for other offenders.  Catsup, pickles, bar-b-que sauce, horseradish, and Worcestershire!  Now, the company that makes this particular Worcestershire has been in business since before 1839, (which I did not know before, but I did know that it had been around since I was a youngster, which was a very long time ago and way before the “invention” of HFCS.  Why, then, does this appear on their bottle:  “The Original Worcestershire Sauce”?   HFCS was developed in 1971.  According to the website of the particular Worcestershire lurking in my cabinet, the product today “remains true to the spirit of the original recipe”.  That, however, is not at all what it says on the label, and I think they should be ashamed of themselves.

            I also found a can of so-called “Healthy Request” tomato soup in my pantry that contains HFCS – “healthy”, what a laugh!  I should have known - Michael Pollan warns that anything labeling itself “healthy” or “lite” is probably anything but.

            It is possible to find perfectly good catsup, worcestershire, and tomato soups without hfcs in them, mostly at health food stores. 

            Here’s to healthy choices and reading labels and eating Food!  And keeping the devil out of your pantry!  

Number 8 of 10 tips to transition to a healthier lifestlyle and weight

8. Invest in Relationships. If your relationships are out of whack, then so is every other part of your life. Relationships will bring either joy or sorrow to you in life. You want to give your heart a reason to keep ticking, so find and maintain healthy relationships. This is crucial to a healthy lifestyle and weight.

If investing in relationships is not a priority, then you may need to deal with the following list.

Loneliness: Unhealthy foods becomes a substitute for many people when they are lonely regardless if they are in a relationship or not. We've all done it, ate fattening food to fill an emotional void. The reality is food is not your friend. It is however supposed to nourish your body and provide the minerals, vitamins, proteins, antioxidants and so on that it needs to maintain health. If you put food where healthy relationships belong, you still end up with that empty void as well as  health and possible esteem problems. If you are lonely then make an effort to meet new people. You can develop friendships by getting involved at church, going to the park or museum, joining a gym, taking a class you're interested in like a foreign language, or volunteering for a great cause. If you are lonely take the initiative and meet some people. Donuts will do you dirty.

Unresolved Conflict: Some people will use food or addictive habits like tobacco usage or alcohol/drug abuse to avoid conflict. Unfortunately stuffing your emotions won't work. What goes in will come out at some point. The longer it is stuffed the harsher it comes out. Dealing with conflict in a healthy positive way means addressing it as it comes, and always looking at how to resolve it, not how to win the fight. When you discuss what's bothering you in a calm way and learn to forgive quickly, you will not need to stuff anything. If there is unresolved conflict from past situations or even childhood, deal with it. Do not allow it to fester any longer or it will rob you of your health. What works best for me is writing it out, dealing with it in prayer and choosing to forgive. I have found this to be the best way to resolve things from my past. Sometimes the help of another person, like a therapist or pastor, is beneficial. Support groups like 12 step or Celebrate Recovery can be very helpful as well.

Stress: When situations at work are stressful or finances are scarce, relationships can suffer. Many people find eating when stressed helps them endure. All of a sudden it seems like you can handle the situation. Unfortunately however there is a cost which can be your weight or health. Here are two things that help you handle stress, so it doesn't put a strain on relationships.
a. Exercise. It is the number one stress reliever. Exercise relaxes you and causes the happy hormones, serotonin and dopamine, to increase. They help you feel better, think clearer and possess more energy. If you find a situation comes up and you begin to feel that stress begin, excuse yourself and go for a walk outside. The walking and fresh air will do wonders for you. Incorporate exercise daily into your routine and see your stress level plummet.
b. Supplements. There are a some great supplements that help people deal with stress on the market. All vitamin B's, particularly Vitamin B6, are great for stress. Others are Magnesium, Holy Basil, a Multi-Vitamin, Fish Oil, Relora(Marshmallow Bark), Kava Kava, Valerian, and L-Theanine are all good. Do some research, talk to a health food store supplement specialist and see what might be of benefit to you.

Two keys to grow in healthy relationships
1. Learn people's love language.
2. Learn to set and respect others' boundaries.

A book I found to be extremely useful in my life in the relationship realm, is The Five Love Languages by Gary Chapman.

Learn people's love language. This is how people you are in relationship with feel loved: spouse, romantic interest, child, family member, friends, co-workers This wisdom from Gary Chapman really changed my perspective that everyone doesn't feel loved and appreciated the way I do. Which one are you?

1. Words of Affirmation: Hearing the words "I love you" is important to this person. Giving compliments to this person also is important. This person needs positive affirmation and insults can do tremendous damage.

2. Quality Time: This person needs undivided attention lavished on them. Postponed dates, failure to listen and being distracted can be especially hurtful.

3. Receiving Gifts: The receiver of gifts thrives on the love, preparation, and the effort behind gifts. It's not materialism, it's the thoughtfulness. Btw, appreciate their gifts.


4. Acts of Service: Showing that you want to serve this person, will be the same thing as saying "I love you". This person feels loved when you help them with responsibilities.

5. Physical Touch: This isn't about the bedroom. This is about a hug, pat on the back, holding hands, touch on the arm, shoulder or face. This person feels loved when they are touched in a non sexual way.

Growing in boundaries, setting them and giving them.

There use to be a Calvin Klein perfume ad that had a pretty girl and handsome guy model in it, and the voice over said "I don't know where I end and you begin." That sounded romantic but all I could think about was the couple's therapy bills. That is not healthy. Understanding where you end and another begins is what boundaries are all about.

I have had to work hard to become a person who sets boundaries and respects them. I am very prone to say yes and be a people pleaser. However if you do this all the time you will find yourself over committed, manipulated, and often in emotional upheaval. I now know that yes is not always the right answer. I have spent time practicing the word "no" in the mirror. I have gotten quite good at it. I now have to be sure I am saying no for the right reason. You can go in the other direction too. It's all about balance

Know when to say yes and when to say no. You want to have fun in life but if you sense that you shouldn't do something, trust your gut. You will never be sorry when you go with your instinct. Also be sure to respect others boundaries. If somebody has told you no, then that's what they mean. Don't manipulate, pressure or guilt them out of their answer. Their answer deserves respect as much as yours does. You don't always know the full picture, so trust them that their answer is the right one for them. 




Investing in relationships is hard work but it's worth it. When your relationships are healthy then you will see health flow to every realm in your life.

Number 7 of 10 tips to transition to a healthier lifestlyle and weight

7. Make meals sacred. To transition to a healthier lifestyle, it's important to begin to have reverence for what you eat. I know what you're thinking..."What the heck is she talking about"..... here's what I'm talking about. We are a country that is grossly overweight, out of shape and over exposed to toxins. We need to rewire the software in our brains. A simple get thin quick is not going to work, well not for the long term anyway. What we need to do is re think our relationship with food entirely if we are to ever become a people with healthy lifestyle habits.

Okay, so how do we begin to see food as something special and unique in a land that is full of dollar menus, processed snack foods and fast food advertisements that encourage us to eat "the fourth meal" at midnight.


Well, we can start by looking at how food or lack thereof, affects the rest of the world. Facts according to Stopthehunger.com

• 1,025,716,012 are undernourished right now

• 17, 264 people will die of hunger today

• 5,205,299 will die of hunger this year. 

Here's some statistics of food related issues in America.

• Money spent on obesity related issues in the US $153, 588, 453

• Spending on weight loss programs in the US $ 66, 783, 234

• Foods purchased and tossed in the US $71, 912, 345

The reality is we, Americans, have a very cocky attitude towards food. Not to burst anyone's bubble but it could simply take one environmental catastrophe (say a meteor or earthquake) that would leave us like the rest of the world real quick. Just cause we have a ton of food at our fingertips doesn't mean we shouldn't be extremely grateful that we get to eat unlike many people around the world. 

What I'm really saying is appreciate you are blessed enough to be able to feed yourself and your family. I'm not saying graze all day, snack when stressed or obsess about food all day. True gratitude would put food in it's proper place. Food is meant to nourish our bodies and provide the antioxidants, fiber, protein, nutrients, and minerals that are necessary to maintain a healthy body. Real foods are designed to cause your body to thrive when you consume them and sadly deteriorate when you don't.

Okay so my point so far, in case you're wondering, is that somehow we've gotten way out of whack in our relationship with food. First we need to be grateful we get to eat, Secondly we need to eat foods that nourish our bodies and then finally we need to let meals facilitate a deepening of our closest relationships. Eating a meal with another person creates intimacy. Strangers just don't sit down with each other to eat meals unless they're particularly friendly people. Meal time is the best way to grow in our relationships with family and friends.

I realize everyone is super busy and most families don't eat together but that is not wise. I'm not saying slow down but I am saying work smarter not harder. Taking the time to eat meals with your family will actually bring more productivity in your lives. Whoever you eat with every day are the people you are truly building a relationship with. If that's not your family and close friends then maybe it's time to make some adjustments.

If your kids are eating meals with only their peers then it's likely their peers are the ones with the most influence in their lives. Think about it, what if simply eating dinner as a family could reduce the divorce rate, keep young people out of destructive situations and increase the quality of your life.

If you're single try not eating meals alone unless of course all your friends sabotage your health goals. When you eat with others you talk more, eat less and probably don't gorge yourself quite like you would when you're alone. As much as possible try to and sit down, appreciate your meals, and enjoy the company.

So here's 7  thoughts on making meals sacred:

1. Be grateful before you eat. Pray if you pray or appreciate the privilege that many don't have around the world to sit down and eat dinner.
2 Eat like Europeans. They prepare small portions, eat slow communal meals. They avoid snacks and don't eat seconds. (from Michael Pollan's "Food Rules: An Eater's Manual").
3. Don't eat in your car, if at all possible.
4. Prepare food, cook and clean up afterwards: guarantees you won't be eating all the time (too much work). Choose real food that has a shelf life. This food should be as colorful as possible. There are a ton of antioxidants in vegetables that give those beautiful colors to food. These antioxidants also keep and maintain the body's heath.
5. Go into "Take Off" mode: Seats in the upright position, tray tables back and turn off all electronic devices during the meal. Shut off everything but the pleasant meal before you and the wonderful people you are eating with. Look into people's eyes and find out what's going on with them. A true connection over a meal can make all the difference in the health of a relationship
6. Savor and enjoy the meal. Your gut will thank you and this will keep you from over eating. It takes time for your brain to tell your stomach you're full or vice versa
7.  Do all this religiously. Making meals a priority consistently will produce health in every sphere of life.