Nutritional "No- How" with Bonus Meal Plans for Summer!

Does all this "talk" about food almost leave you with your head spinning? Eat this, don't eat that... It can get pretty confusing, pretty quickly! This article is the third in this series of nutritional n0-how. This time around we are going to look at some myths the diet industry had placed out there, how all this diet stuff got started, and why these choices may not be the right choices for your health. Also, a small sample menu plan will be offered at the end, sort of a mix and match summer meal plan!

Dieting has been around for thousands of years. It began back in the 1800's, before then only the wealthy were overweight. Over time more people enjoyed financial success. Eating and drinking became a way to celebrate the fruits of their labors, particularly those who experienced hardships growing up.

Interestingly, diets did not originate due to health concerns, or even the pursuit of a better looking physique. No, dieting became a concern first from a biblical perspective on gluttony. Looking upon gluttony as a sin, there was much concern. After all we all know what the wages of sin are, right?! (If not, the bible clearly states, "The wages of sin are death." Romans 6:23)

So with this in mind, realizing that over consumption and excess weight one Presbyterian minister named Sylvester Graham, began to preach what has now become known as the "health message" on a proper, mostly vegetarian, diet and its positive effects upon the body, mind and particularly the spirit.

Our minister also advocated vigorous exercise, cold showers, opening the bedroom window at night ( no matter what!), drinking pure water, and of course chastity and temperance. It appears that in the 1830's our minister friend was onto something! His views were not completely well received, he the nickname "Dr. Sawdust."

He did attract followers though. They were a faithful bunch that became known as "Grahamites." Yes, Dr. Graham was the originator of graham flour, and it's well known cracker, the graham cracker. He was totally against the use of processed, refined flours. He was at odds constantly with the bakers of that era who used white, refined products, often openly rebuking them in his services. He did in fact employ bodyguards in his meetings.

Refined sugar and flour was not his only battle. He was also at war with the milk producers. It seems that they fed their cows swill leftover from the distilleries, and in order to neutralize the alcoholic content, chalk and molasses were used!

Dr. Graham was he first to advocate diet and healthful, mindful eating. His material has actually become sound advise for a long, healthy life. It is actually very close to a the ideal diet plan for health today, based upon much study. However with the diet industry raking it in with practically a new diet plan every day, buy this, buy that, it's hard to know what really works, AND is good for your health! Let's take a look at some of the big myths.

MYTH NUMBER ONE-

LOW CALORIE RESTRICTIVE DIETS WORK.

Good news! This is a complete lie. Diets that are too restrictive are not lifestyle changes. You cannot maintain this type of eating for very long. This is only the tip of the iceberg. A diet to low in calories slows your resting metabolic rate. It has a negative effect on your body composition. Your body, in the absence of glucose (the product of a healthy carbohydrate rich diet) will break down muscle tissue for glucose. Muscle, not fat, has the chemical composition necessary to create glucose for starving brain cell, and other critical bodily functions.

Skipping breakfast is a very tragic thing!! After 12-16 hours the body REQUIRES nourishment.If nothing has been eaten, the body will quickly catabolize your precious muscle tissue. This is not very productive if you are working out. No wonder people on these diets are usually tired and cranky!

MYTH NUMBER TWO-

HIGH PROTEIN DIETS WORK.

As mentioned above, carbohydrates are the primary form of energy for the human body. Carbs are not "bad." Carbs are necessary to maintain healthy blood sugar levels. In order to burn fat, glucose is required, preferably from carbohydrates. Protein on the other hand, are necessary for the building and repair of all tissues and cells. Immune function, collagen repair, blood clotting, oxygen transport, and other critical functions are some of the roles that protein plays in the body. "While a cell may need an amino acid to build a vital protein, the need for energy in the form of glucose supersedes protein need. Without energy cells die: without glucose the brain and nervous system die. Cells are forced to use amino acids for glucose only when glucose is not available ( no consumption of carbohydrates, or a delay in eating) Breakdown of body proteins to meet the energy and glucose needs can lead to muscle wasting." "Muscle wasting" can lead to a slower metabolism and serious health problems. Although on the outset high protein diets may look good, you might even loose weight (not good weight, try a body composition test) but is it really worth risking your health, and loosing much needed muscle tissue? The human body stores carbohydrates in the form of glucose, it does not store amino acids, in fact all protein contains nitrogen. Nitrogen is toxic to the human body, it must be regularly eliminated. To much nitrogen, and constant excretion of them can impose health risks.

All in all, too much of anything is not a good thing. The key is balance in proper nutrient- rich foods.

MYTH THREE

NON FAT DIETS ARE THE BEST

While it is prudent to eat a low-fat diet, fats are an essential component to a healthy diet. Fats are in both animal and plant based foods. Generally speaking, a diet high in animal fats is a diet high in saturated fats- saturated fats have been linked to many forms of cancer, diabetes, high blood sugar, depression, coronary diseases and stroke. Note, this is true of a diet HIGH in saturated fats. Saturated fats are virtually impossible to avoid entirely, as many manufacturers use them in their products as they have a long shelf life, and are relatively cheap. Trans Fatty Acids are another type of fat that has been linked to health problems. Trans fats are a type of man-made fat that also increases the shelf life of products. Most of them are hidden in the form of partially hydrogenated plant oils. This process was developed in the early 1900's and first appeared as Crisco in 1911. These products add hydrogen to unsaturated fats, turning them into saturated fats.

While healthy fats are very useful for hormone function, immune function and other critical roles in the body, trans fats and saturated fats are not part of this cycle. Instead these types of fats can actually become imbedded in cell membranes. Some recent research has hypothesized that this damage to cell membranes, which effects the cell's fluidity, might be the cause of insulin resistance.( Nutrition for Professionals- Dr. Jane Penz 2008)

Low -fat manufactured foods tend to contain hydrogenated plant oils, and a higher amount of sugar, also. (ACE Certified News 2009) While a diet high in "healthy fats" seems to aid in everything from cell aggregation to a healthier waste line.

So what are "healthy fats?" Here are some examples:

*"Wild" Salmon, Mackerel, other fatty fish. (Watch for fish with high mercury values. Ussually the larger the fish, the more mercury. ie- Swordfish.)

*Olive oils, and canola oils. Please note that these oils loose their properties when heated. Free radicals are formed when vegetable oils are heated. (I use vegetable broth in my pan to prevent sticking.)

*Nuts and seeds, particularly walnuts, pumpkin seeds, and sunflower seeds. (I usually get mixed nuts for a greater cross section of minerals.) And , yes, natural is better!

*Flax seed (and oil), safflower products , sesame seeds and oil, sunflower seeds and oil, and soybean products (Series one prostaglandins that create less inflammation, and are anti-aggregating.)

*Avocado, fresh and organic

These products should all be reasonable fresh.

While it is prudent to purchase low fat dairy items such as yogurt, cheese and milk- it is also prudent to use them sparingly. A diet rich in the above mentioned fats with fresh, whole, organic foods has been proven to be the most successful, and easy to adhere to.

BREAKFAST MENU ITEMS

Most of these are quick and easy!! Most are only about 400 calories, but who's counting!

Remember, breakfast IS the most important meal of the day. Do not skip out on this one!

AM QUICK BLEND

(for those who really are in a hurry!!)

1 cup of vanilla soymilk or non-fat milk

1 ripe banana

2 tablespoons of almond butter, or all natural peanut butter ( Try Marathon Nutter Butter at Dingy Docks.)

Blend and enjoy!

OLD RELIABLE

One whole grain english muffin toasted, or Ezekiel Bread.

Top with almond butter, or nutter butter, add 1/4 sliced bananas.

Add one cup of mixed berries in a side bowl.

BERRY NICE!

Whole grain waffle topped with berries and greek yogurt with honey, add shaved almonds.

EASY EGG SCRAMBLE

Using either egg substitute of regular eggs. Use cooking spray, small amount, and vegetable broth to prevent sticking

.

1 egg (or portion)

2 eggs ( or portions)

spinach

mushrooms

feta cheese, or greek cheese or soy cheese.

1 piece of Ezekiel Sesame toast.

YO-GO PARFAIT

raspberries, blueberries, strawberries (layered) 1 -1.5 cups

greek -style yogurt with honey

top with Go-Lean cereal (1/2 cup) and pumpkin seeds (2 teaspoons)

SOWING OATS

(Preferably old fashioned style oatmeal, as packages of quick oatmeal contain a lot of sugar!!)

Spray a baking pan with cooking spray. Preheat oven at 450 degrees.

Mix bananas (ripe), 1 cup of egg whites (or substitute), and 1 cup of soy milk together very well in a bowl.

Pour mixture into pan. Add oatmeal to "just full" in liquid mixture. The point is to have enough oatmeal to absorb the fluid. Top with 1/4 cup walnut and 1/4 cup dark chocolate chips.

Bake 25-30 minutes.

Voila! Easy on the go breakfast bars!!

Enjoy!

NEXT WEEK WE WILL CONTINUE THE TRAIL OF NUTRITIONAL NO-HOW!! LUNCH OPTIONS AND BARBEQUE OPTIONS WILL BE DISCUSSED. PLEASE, WRITE IN YOUR DIET QUESTIONS, OR EMAIL ME @CATALINATRAINING@YAHOO.COM

Nutritional "No-How" Part Two

In the last article we discussed the importance of several nutrients, particularly focusing on fruits and vegetables. With summer here, it is so easy to eat healthfully. Colorful, fresh food is so much more available, and more affordable. It's great time to encourage your children to eat smart, too.

Fruit and vegetables, and even milk (lactose), are part of a food group called "simple"carbohydrates. Carbohydrates are essential for energy and health. They are considered to be the body's best source of energy. "Simple" sugar also comes in the form of cake, cookies, bakery items, white bread, processed foods... very low nutrient, very high calorie.

Other important forms of carbohydrates are considered "complex" carbohydrates. These would be in the form of breads, rice and potatoes. These foods, if they are "whole foods"/ not processed, are also excellent forms of natural fiber and other key vitamins. Once again, the key is "whole foods."

"Whole foods" are high in nutrients and fiber.( They tend to be more filling, also!) These type of foods have an impact on many of the cardiovascular diseases now prevalent in society. Populations that consume more dietary fiber have a lower risk for chronic disease. Fiber also has many favorable effects on risk factors for disease. These diseases include, and are not limited to, hypertension, high cholesterol, diabetes, and coronary heart disease( CHD).

Dietary fiber helps protect against cardiovascular disease by improving blood lipid profiles, lowering blood pressure and reducing indicators of inflammation (American Dietetic Association (ADA))

In a documented study, Pereira and colleagues conducted an analysis on the effects of total fiber and types of fiber on the risk of developing heart disease. They analyzed the consumption of dietary fiber from whole grain cereals (not highly processed) and fruit. They discovered that for "every 10 grams per day increase in total fiber, there was a reduction of 14 percent in coronary events and 27 percent in coronary deaths.(Arch Internal Medicine. cohort study)

Several other well documented studies also showed a direct impact from whole grain foods and coronary complications and death.

Some noted foods for the reduction of LDL cholesterol ( the "bad" one), are apples, barley, beans ( and other legumes), fresh fruit ( bananas, blackberries, peaches, nectarines, pears, plums ,prunes and citrus fruit) and vegetables, ( such as broccoli, carrots, brusel spouts, and cabbage) oatmeal, oat bran, whole oat flour (Nutrition Dimensions online)

According to the Food and Drug Administration (FDA) after reviewing 42 clinical trials, in 1977 they approved the first food specific health claim. "Soluble fiber from foods such as oat bran, rolled oats, or oatmeal, and whole oat flour, as part of a low in saturated fat and cholesterol diet, may reduce the risk of heart disease."

While you may not have been eating this way, and it is a distinct change, it is recommended that you work this into your diet. Start small. Your tastes will change. It is so important that you eat this way, AND teach your children. They may resist at first, that's normal. Help them learn young and avoid disease and sickness. You will be glad you did!!

"N" is for Nutritional No-How! Part One

Summer is officially here!! The island is booming with visitors-the heat is on, so to speak!! I love summer! One of my favorite things about summer is the fantastic food choices that are available. Fresh, healthy, whole food choices to optimize every moment of every day. I am a firm believer of eating "what is in season." What God has provided. This approach keeps your options exciting, the necessary nutrients for healthy living- and the costs down. Generally, whatever is in season is available in an abundance, and is on sale!!

Summer is an active time of the year. So much to do, so many options. Hydration becomes somewhat of an issue, leaving many of us feeling unusually fatigued. It is important to drink lots of plain water to keep your energy level high. Another energy booster is eating fresh fruits and vegetables. These are wonderful ways of staying hydrated and refreshed. Cut, ready to go watermelon in the fridge is a great way to have a cool, healthy energy booster on hand. (Watermelon won't only hydrate you-it has a high concentration of lycopene that can protect you from prostrate, breast, lung and colorectal cancers.) Remember, water participates in almost every metabolic reaction in the body. It is also critical for healthy cell. Alcohol is not considered a good choice, in fact it dehydrates you.

It is very important to eat a "rainbow" of color each day. It is suggested that by eating seven to nine servings per day is a key component to feeling your best. Colorful, fresh eating is the first line of defense against many of the diseases we struggle with today. Try to eat from each color group each day, very easy to do during the summer and see if your blood pressure, skin, eyesight, cholesterol levels and energy are not better by the end of the season. Add in some exercise and you are on your way to better health. Try eating from each of these groups, each day, this summer. Make it a goal!

*Blue/Purple

Purple grapes, dark raisins, blueberries, purple cabbage, purple potatoes, plums and dried plums.

*Red

Tomatoes ( both fresh and canned. Cooked tomatoes actually are more nutrient rich.) watermelon, apples (which has also been touted for improved endurance and mental acuity), strawberries (high in antioxidants that protect against free radical damage, and collagen production), cherries and sour cherries ( good for gout and muscle recovery), beets(folate) and red onions (also, good for endurance.)

*Dark Orange/ Yellow Orange (Much of this group is rich in Vitamin A (essential for vision, cell growth, bone growth, and cell division, immune function regulation.) and Vitamin C (essential for collagen production needed for strengthening blood vessels, scar tissue formation, and is a matrix for bone growth. Vitamin C is also a key part of iron absorption)

Mangos, pumpkin, cantaloupe, carrots, squash, apricots, oranges, sweet potatoes, papaya.

*Yellow Green

Spinach ( known as a super food containing vitamin A, K, magnesium, folate, zinc and iron, best served with a vitamin C food, such as delicious berries in a salad.)Kiwi fruit, collard greens and romaine lettuces (containing vitamin K)

*The "super food" Greens

Leafy green vegetables (vitamin K, trace minerals), kale (calcium), Broccoli (calcium, vitamin C, A and Folate), bok choy (vitamin B6), swiss chard, green beans, asparagus (thiamin, vitamin C, and A)

*White

Cauliflower (folate), cabbage (vitamin K), onions, garlic, mushrooms (riboflavin).

As you can see, eating a variety of fresh fruits and vegetables provides a full range of critical nutrients for good health. It is important to mix them up, enjoy them!( So easy to do this time of year.) I like to pre-prepare and clean them when I bring them home from the store. They are ready when I need them. No fuss.

With barbeques and so many family get together's it is important to make sure you fill up on fresh, whole, natural foods. Try to stay away from the heavy meats, loaded with saturated fats, and even nitrates that have been linked to certain cancers (more on this topic next week.) Our bodies thrive on whole foods full of nutrients to recharge, rebuild and rejuvenate the body, mind and soul. Nutrient rich foods. They not only energize us now, they prevent diseases, and disabilities , and offset the aging process. It may not always be easy to get your children to enjoy these foods with you, but you should be firm and consistent with them. Making fun shapes out of fruits and vegetables will help make them more enjoyable. It is important to have a good sense of diet instilled at an early age. Too many of our children are living on fast foods, and "party foods". We need to take the time to teach them before it is too late.

Summer is a fun time of the year! So many great options! Try something new and fresh, it's time to step out! Remember, eat fresh , eat whole foods (grains and produce), eat organic (carbon containing... life sustaining), eat variety, and live long and healthy!! Try watermelon in the blender for a smooth summer cooler....

Putting The "T" in TRUST!

This is the last article in a series of eight articles written with your complete well being in mind. There are so many aspects to complete health, and even to each topic discussed, that I have had requests to start all over again at letter "N". As a quick recap, the program is the NEWSTART program. "N" was for nutrition, "E" was for exercise, "W" was for water, "S" was for sunshine, "T was for temperance, "A" was for attitude, "R" was for rest, and "T " is for trust in God. All of these components are aspects of a compete, healthy, productive lifestyle.

Trust can be a complicated issue. Trust is often hard earned, and is very subjective when it comes to the human race. When I look at my little puppy, I see a clear picture of what trust is. No matter what I say, or do, he looks to me for protection. He rolls over on to his back, so innocent and exposed, trusting I will show him tenderness- remarkable for a dog that has had a difficult background. He trusts that I will supply ALL his needs, care for him when he is confused, or upset about things his little puppy mind does not understand, give him the right foods to eat and above all love him..... trust. He trusts I am doing the right things for his life sake. In return he shows his love by amazing loyalty. Wow! What an amazing example of trust.

I am not to sure if I feel that level of trust towards any of my earthy friends, to be totally at their mercy, and to totally trust and obey their every word.... amazing!! How often do we look at even our family members with a level of uncertainty?

It says on the American dollar 'In God We Trust." This is a wonderful sentiment! Do we really believe this though? If we truly did believe in our God do you not think we would be a society of more trusting, relaxed, confident people- less high blood pressure, less stress related illness. Just like my puppy- relaxed, calm, attentive, and above all- happy. I doubt that he worries about his next meal, the rent, his next walk, love and attention. Why? Because he KNOWS his needs are being met. While he has been in my loving care, these things have ceased to be an issue. He knows he is cared for. As the birds of the air do not stress, why should we? Particularly if we have that loving trust with our Master, our Creator, our God. Does He not tell us that He will care for our every need if we follow Him? If we heed His voice? If we fall to our knees and tell Him all, TRUST HIM?

Knowing that the very dollar that this statement is printed on is experiencing problems, why should we live in fear if we are 'trusting in God." Or perhaps we have come to rely on our own strengths, not really allowing ourselves to experience the freedom of a trusting heart? Many of our ancestors through history, famous world leaders, have fallen into this trap, self. Self is a lonely, dangerous, deceptive place to live in your soul. Throughout history this was the tragic fault of many great leaders. Once one comes to believe in their own self importance, loosing the humility to follow others, particularly the Creator of all, you loose the humility to grow, and learn and fully experience the simple joys we are all here to learn of. Self made doctrines are dangerous in ALL aspects of the human existence.

Anything I may think I know is based upon much reading, studying and following of those who have gone before me and have learned by true trial and error. This includes the very simple examples set for by our Lord in His well published, and well loved book, The Bible. To become a disciple and have discipline in life to follow the true path brings new freedoms and joys that cannot be found by following self, and self important ideals. I encourage anyone experiencing challenges in their lives to seek Him who can change anything, on a dime. I know this from personal experience.

I am not alive today based upon my own best efforts. I, much like puppy, have had a less than glamorous past. The good health I now enjoy, is not particularly what I deserve. I have been blessed. It is the side effect of changing my will, and admitting that the choices were not good choices. My own path was a definite path to total self destruction. By following and trusting in God, I have overcome many of the struggles I see around me today. Pain, suffering, health issues. So many struggles can be overcome by seeking and trusting.

I find great comfort in my life and daily struggles to know that there is a rhythm and a purpose in this life. I know my Master Trainer is only a prayer away. That even when things seem bleak, there is always hope. Why? Because I see His providence in life daily. Why? Because He said so. Why? Because I follow Him... and all I have to do is pay attention to ALL the things around me. Not just my life, but others. What an amazing display of love, and grace. And as a punctation mark, all I have to do is look at my sweet little puppy.

Resting in Health

Ever have one of those days where things seem a little off? Feeling a little stressed, tired, hungry (even though you've had your usual diet), even feel fatigued.... problem could be that you are not getting enough rest. Many of us are so busy trying to cram as much as possible into the days, the days just are not long enough!!

Our bodies require a certain amount of quality rest. True restorative sleep. According to William C. Dement, MD., PhD the brain keeps track your sleep. It keeps an exact account of how much sleep it is owed, this is called a "sleep debt." If the debts accumulates to much it can effect all aspects of your health from energy, to mood, to cognition, to even major health problems like immune function, hypertension and cardiovascular problems.

It is great to be all fired up, desiring to accomplish things. However, the human body does require adequate amounts of sleep. When we sleep, our immune systems go to work. There are important molecules in our blood that are only active when we are sleeping. Healing functions happen we are sleeping. Tissue repair occurs during sleep, as does toxin removal, chemical homeostasis or balance, and even the bodies ability to protect itself from cancer. A critical killer of cancer cells called tumor necrosis factor (TNF) increases tenfold while we sleep. "Investigators found, for example, that those who simply stayed up until 3am, experienced a 30% reduction in the number of natural killer cells and less activity in the natural killer cells still present." (Stein, Rob. "Scientists Finding Out What Losing Sleep Does to The Body". 10/9/05 The Washington Post)

Other studies have found that lack of proper sleep can also make us fat! "During the second half of the 20th century, the average duration of sleep declined from eight or nine hours of sleep to five to seven hours of sleep per night. This shortened sleep pattern has been concurrent with the doubling of the incidence of obesity.' (Light Bearers Ministry, 'Rest Sleepy Heads') This lack of sleep also has been implicated in other lifestyle related illnesses such as colon cancer, breast cancer, heart disease, and diabetes. Lack of proper sleep disrupts hormones ( messengers), and other proteins. This decrease effects the "messenger"hormone leptin, which signals fullness, and tells the brain that there is a shortage of food, even if there isn't. In studies, some volunteers consumed up to 1,000 calories more per day after sleep restriction. Another "messenger" hormone, ghrelin, which is responsible for stimulating hunger, is elevated when sleep is reduced.

Elevated cortisol, the fight or flight hormone, is also associated with lack of proper sleep. Before sleep the body winds down, cortisol is reduced to insure a restful sleep. Cortisol is reduced. Sleep deprived individuals do not experience this reduction in cortisol. 'Elevations of evening cortisol levels... are likely to promote the development of insulin resistance, a risk factor for obesity and diabetes." (Leproult R, Copinschi G, Buxton O. "Sleep" 1997) This also allows the body to stay in a flight or fight mode, risking elevated blood pressure, and increasing levels of inflammation. This increases the risk for heart disease, cancer, stroke, and diabetes. Alexander N. Vgntzas of Pennsylvania State University indicated that, "based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory markers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and even a shorter lifespan.

Snoring can be a problem when it comes to deep restorative sleep. While we may laugh and joke about snoring, it is no laughing matter. Snoring can be the indication of breathing problems. Interrupted breathing, loud gasps for air during sleep can be the signs for sleep apnea. Sleep apnea is very dangerous, as it prevents deep sleep. Many individuals that suffer from sleep apnea are also overweight, have high blood pressure and are at risk for cardiovascular problems. Emotional factors also play a role in sleep apnea.

Spiritual, emotional and physical rest are requirements for all of us. When one of these components gets imbalanced, it affects the others. As complicated beings, we were created with a particular rhythm. The rhythm is a cycle of life that must be observed in order to maintain optimum health on all levels. It is suggested that 16 hours of wakefulness promotes 8 hours of sleep. Even a nap of more than a half an hour can disturb this very specific rhythm. Eating before bed can discourage the release of melatonin, which plays a critical role in stress reduction, and immune function by restoring levels of t-cells. Even a small amount of light during sleep disrupts melatonin secretion. The rhythm of life is very delicately balanced.

So how do you stay balanced? How do you get adequate rest in a world that never stops? We need to learn to wind down. If we live in a state of panic, which is perpetuated by breaking this perfect rhythm, we can go into a downward cycle. Stress plays into lack of sleep, and lack of sleep plays into stress. What are the options?

*Consistent physical exercise, with adequate rest cycles built in, can increase amounts of deep sleep. However, no exercise that makes you sweat before bed. Try yoga!

*Freedom from chemical use. In food, in drink, in air quality.... they all play a factor in stresses in the body. Read the labels on your food, be selective about what you put in your body. Chronic stress is the cause of inflammation and disease.

*Getting 15-20 minutes of sunlight per day, and sleeping in complete darkness.

*Avoiding television, computers and cell phones (radio waves), also all bright lights before bed.

*Not eating before bed.

*Laughter, it's good for the body, mind and soul. DEEP laughter!!!

*Sleeping on a quality bed.

*Create a ritual. Prayer, meditation, deep breathing techniques are very healthful.

*Create a space that is healthy and sleep centered for sleeping in.

*Medication can also hinder a complete nights sleep. Ask your physician!

*No alcohol 3 hours prior to sleeping.

*Doing for others, creating a sense of satisfaction.

These are all recommendations from several sources on the topic of how to relax and breathe and sleep. We were created to follow a cycle, when it is broken we suffer the consequences. We also have a weekly cycle. It is important to take a "sabbath", sabbatical, or rest on one day of the week. It is an opportunity to lay aside our daily activities and nurture our emotional and spiritual side, hence creating a more rounded, contented, appreciative approach to the other days of work. It has been said that for six days we can labor, but on the seventh day we should rest. We have lost this very critical rest for our total well being in the pursuit of wealth, and survival. Might I suggest a rest is long overdo?!

The Abundant Attitude

When going through the  journey of life there is one thing you carry with you everywhere you go. You are accountable for it. It can make you, or it can completely break you. It will determine whether you are successful, or not. You can develop it, and grow it, or let it stagnate. It is best formed through humility,and can develop true strength. It is your attitude.

We all love a good story. The underdog that excels to greatness, the person who defies death and survives ( against all odds), the odd man out, the person who after a lifelong struggle lost 100 pounds. We have all heard these remarkable stories. We love them, they give us hope. But what determines who will have this fortitude in them? Some people seem to have a lot more moxie, somehow.

We all go through this life and experience various trails. Some view these trials as roadblocks (they stop, and don't press on), others as expected pebbles in the road of life (they knew the pebble would be there).  How you view and perceive these difficulties will determine how you overcome them. Attitude. The willingness to learn from others. The willingness to learn from experiences. Humility. By admitting weakness, you are on the road to true strength. The ability to overcome. The tougher thing yet, is to be grateful for ALL your experiences, and not allow the to create bitterness in your soul.

When confronted with a problem, what do you do? Do you procrastinate, allowing the problem to take on a life of it's own (and it will). Procrastinating seems to be a big part of human nature. It is usually fear driven, and prevents development of you character, and will show up in your attitude about relevant issues in your life. It will eat at goals, and invade your peace. 

I recently attended a mentorship program in San Diego with a very well respected trainer ( A trainer that trains athletes, and regular "Joe's" and does mentorships on  business and personal development), his name is Todd Durkin. Great experience. Character building.  We received so many "gifts" from this experience, I am still uncovering some of them. One of the many books I received as a gift was called "Eat That Frog" by Brian Tracy. In this book the author discusses procrastination, and ways of dealing with it. One line that stands out in this book is that "Your 'frog" is your biggest, most important task, the one you are most likely to procrastinate on if you DON"T do something about it. IT IS ALSO THE ONE TASK THAT CAN HAVE THE GREATEST POSITIVE IMPACT ON YOUR LIFE AND THE RESULTS AT THE MOMENT."

Seems most of our biggest trails and tribulations are from a failure to do something. If we don't take care of our health, our finances, our responsibilities, we do suffer the consequences. If we refuse to "own" this our character and our attitudes reflect this. We become bitter... or we can learn and grow. We have a choice.

 This is where real character, and development of "winners" come into effect. What is your "frog", and what do you choose to do about it? Today is today... there is no promise of tomorrow. in fact many believe the end is near.  Do you humble yourself and seek growth... or do you pretend it doesn't really matter?

Today counts. Every second counts. Your drive  and determination  can develop greatness, if you can believe, and step out in faith, and just know. Faith is key in development. You can do great things, if you do it and do it with all your heart. This is the abundant attitude! 

  I want to share with you one other thought that I try to hold onto since my San Diego experience. Sometimes I think about it before a challenge. There was one other book that Todd  shared with us, it was call 212 Degrees. As it goes, "at 211 degrees water boils, at 212 water becomes steam... and steam can power a locomotive". That Is the difference in one degree. THAT is the difference between okay and greatness. That is the CHOICE of abundant living, and it lives in each and every one of us!

"T" is for Temptation...."T" is for Temperance

As I walked down Front Street, here in Avalon (could be any-town, USA), I wondered how to present the topic of temperance. Surrounded by bars and restaurants, all serving up "something special,"just come on in! Temperance vs temptation.  Not a very popular topic. Not here. Not anywhere! None -the- less temperance is  critical aspect to optimum health. Mental health, physical health, spiritual health, community health... ALL aspect of true health. 

This is part of an approach to complete training, so it cannot be ignored. Lack of temperance effects your nutrition, exercise, sunshine, rest, water...all of the other elements of optimal health and performance. Sure, there is discipline involved, you have to fight the desire to be part of the crowd, you have to be true to yourself...but where you really want to be?What do you want to do with your life? Where has it gotten you se far? Are you, in your heart of hearts, all you can be? 

I used to live the life of complete "self-will run riot," as one of my former friends called it. I thought it was okay... everyone else was eating and drinking without a care in the world for what was taking place inside of their bodies, their minds, their souls. Hey, why not.  We call it "fun." Not to mention there are dozens and dozens of articles supporting alcohol. Everything from lower cholesterol to cancer prevention. (I wonder who paid for some of those studies- they don't seem to resonate with other clinical studies that I have been privy to!) Considering alcohol is a multi-billion dollar industry...well, what do you think!?)

 Everyone else also seems fine eating heavily ladened fatty foods, sugary substances. I mean what is a chocolate bar, or so? I work, I support myself, I'm not hurting any one, I even work out now....

There was one problem with all of that though, deep down inside my heart of hearts I knew my purpose was not being fulfilled. I knew I did not feel my best. My abilities were hampered, my mood less than great, many things were not GREAT.  Another drink, or whatever, was not making things "better."When I was younger I had the ability to become anything (still do, but that's a different discussion.) Straight A's- from athletic ability, to art , to law, to science  afforded me a scholarship. Wow! What happened? Well, universities DO have lounges. I needed to "relieve the stress of studying." I had long forgotten the virtues of running and exercise to relieve these fleeting stressful moments- studying is so much more important- right?! I had my family I needed to impress with my good grades, I needed to focus and get my PhD-yesterday! I needed to relax- then I could study. Just one drink, right? 

I was not aware of the fact that Alcohol affects young brain cells the most. Drinking before the age of 23 years of age for females, and 30 years of age for men is extremely damaging to the memory and learning centers of the brain. (They never told me that in psychology class!) Alcohol blocks electrical signals that travel within the brain during the learning process. (Proof Positive, Dr Neil Nedley, p 438) Also, further studies conducted at Duke University Medical Center, found that even just two drinks a day depress receptors in the brain, interfering with learning and memory! Well, I guess that explains a lot!

Alcohol also has a long lasting effect on the brain. MRI evidence shows that alcohol literally alters the physical structures of the brain. It weakens the structures and brain chemicals.  "Our heavy drinkers' sample was significantly impaired on measures of working memory, processing speed, attention, executive balance and function. (http://preventdisease.com/news/articles/Heavy-Social-Drinkers-Show-Brain-Damage-Study-Finds.shtml.)

So let's get this straight, by unwittingly walking into that lounge so long ago, I prevented my brain from proper physical and chemical function. Wow! Then I thought it was "cool"- so I managed to further damage my brain by the "social drinking" I did through out my life?! Interesting. And of course, as one the people that seems to metabolize alcohol a little differently by being converted quickly and neutralized slowly, my body adapted to the presence of alcohol..which is if you were wondering "poison."

There is not one cell in the human body that is NOT affected by alcohol. "Alcohol is a drug that can MODIFY one or more of the body's functions. From the MOMENT alcohol enters your body the tiny molecules need no digestion and are quickly absorbed. About 20 percent of the alcohol molecules are absorbed right through the walls of an empty stomach, and can reach the brain within one minute." (Jane Penz, PhD, Nutrition for Professional, 2009) Dr Jane goes on to say, "Alcohol disrupts the liver. The liver can package excess fatty acids into triglycerides and ship them to other tissues. (Triglycerides are stored energy for the body- very important.)When metabolizing alcohol, liver cells are forced to metabolize alcohol and fatty acids accumulate. The presence of alcohol can also alter  protein metabolism in the liver. Synthesis of some proteins important to the immune system slows down, weakens the body's defense against infection. With excessive alcohol consumption protein deficiency can develop."

The list seems to grow against this very popular pass time! It also seems that alcohol is non-nutritive, containing 7 calories per gram ( Carbs contain 4 calories per gram, as does protein. Fat contains 9 calories per gram.) I used to actually count alcohol into my daily calorie allowance. I did not realize that alcohol totally sabotages the diet process!! Alcohol has a catabolic effect on muscle tissue. "Alcohol actually damages skeletal muscle and is one of the most prevalent forms of skeletal muscle disorders, with a prevalence of 2,000 cases per 100,000 population. Although principally occurring in men (due to the greater prevalence of alcoholism in this gender) women appear to be particularly susceptible , and there is some evidence that malnutrition may exacerbate this disease. Predominant features of alcoholic myopathy include difficulties in gait, cramps, impaired muscle strength, and reduced whole body lean muscle tissue." ( Nutrition for Professional, Dr. Jane Penz)

Studies also indicate that even while I was sure I was making great food choices...maybe not!

Seems that alcohol crosses the blood- brain barrier and distorts our good judgement, and lowers our inhibitions. Seems that my choices really were skewed at best. Often I remember waking next to a bag (empty) of salty junk food...hardly a wise choice. Of course, I would crave bad foods all the next day as my body would scream for something to help it heal. Poison is poison.

I am very grateful for the second chance at life that I have received. I enjoy a fitness level that I do not deserve, I enjoy a new perspective on life and it's TRUE values, I enjoy many things, and endure things on a different level now.... I am so very blessed, and grateful. I know others out there are stuck in a negative cycle. It is your life. Truth must be accepted for change to occur. As for me..I prayed very hard.  The brain can be restored through proper diet, exercise, nutrition and temperance.. which is truly one of life's virtues. It is , of course, your choice.