Do What You Love... And Love What You Do!! 2010

Often I look around and wonder how many out there truly "love what they do." The very rhyme and reason for our very existence should be to be in harmony with our goals/purpose and our gifts, or abilities. If you are not living in harmony with your dreams and abilities, what is stopping you?
I used to live out of sync. I was constantly seeking something I was never able to find. I thought love, romantic love, was the answer. Relationships took priority in my life.  Perpetually seeking some one else to "complete me."The relationships, however, could  never live up to my expectations. Disappointment was a constant companion. No one, it seemed, could give me the "right" type of attention, or amount of attention. They all lacked understanding... In retrospect, I lacked understanding, also.
Somehow, I feel, many are living under the burden of disappointment. This disappointment is like a dark cloud that shrouds everything. It becomes a dark cycle that is hard to shake off. Much of this we learn from a very young age. It is part of our fiber, our very tissue. From the second we are born we start to store experiences and they become part of our make-up. We can either learn to stay under that shroud, or we can learn from the experiences, and move ahead- making better choices. We need to learn to recreate our selves by making informed choices from the experiences we already carry. We have habitual habit patterns ingrained in us that we need to unlearn.
So how do you unlearn habits?? Well, naturally, you need to "see" them first. You can't unlearn something you don't know about, or feel no need to unlearn. This is self discovery. You need to allow yourself the freedom to examine your inner world. We have a hard time sometimes examining things internally. Examining fears.... we all have them. Usually a fear stems from something that happened a long time ago, something traumatic that you do not want to re-experience. These fears are "stored" in your very tissue. They are destructive, and if not purged prevent you from experiencing your full potential. Most of us know the things we need to do, we just don't do them. Fear is a big barrier. We have to allow ourselves to release these fears. True success is only achieved by truly trying new things that are out of your usual realm of experiences. Doing the same thing again and again, expecting different results is not only crazy, but a self -fulfilling prophecy of failure. It is time to let go!!
In time we don't even recognize the destructiveness of our behavior. We do not like to have them brought to light, though. Let's go back to my example, myself. The relationship problem stemmed from childhood, as they often do. I was an awkward child. Often I felt in  the way and uncomfortable. I carried this with me into adulthood, but found drinking made me more social. It seemed I had a solution, and others were doing it, too. This is a destructive pattern covering up another destructive pattern. Other patterns soon followed. This was, as you can see fear based from childhood. And fear is not a productive mechanism, unless it is a self protection mode, as in a life or death situation.
This negative solution had many destructive consequences, which I would have immediately denied if confronted with them. It was my solution, period. Eventually I did see the bigger picture. Things never seemed to work out for me. I still fight with aspects of this to this day. But it is getting better. Realizing the fear factor, and releasing it is the starting point. Finding a new direction, with new solutions is the answer. We were created to bear light and to have hope and purpose. We were not created to live in fear, and to quit- living hopelessly.
Hopelessness breeds complete systemic distress. Our physical bodies respond to our mindsets. I have yet to see a person who is perfectly healthy, who is completely disappointed with their very existence. You can even see it in their posture, they have "holding patterns," displaying discomfort with the environment around them. If this pattern becomes prevalent enough, it will compromise basic movement skills. It also gives rise to common musculoskeletal problems.  They then become more awkward, fulfilling the very fear that set them apart in the first place. The cycle continues. Not only do our muscles react to this state, so do our internal organs. Stomach problems, headaches, inflammation, diseases (too many to mention), and disabilities give rise from this chronic state of discontent and fear and hopelessness.
Really, as it has been so eloquently stated before, "there is nothing to fear, but fear itself." The opposite of fear is love, charity and expression. These let go of the guarding, and start to create changes necessary for true change. This is what will make the difference in how successful you will be in your diet, business, or whatever it is you choose to accomplish in this life. Open up and take a chance.  It is time to let the barriers down and do what you love and love what you do!!

Diabetes and Exercise

Diabetes affects more than 20 million Americans and a staggering 6 million Americans go undiagnosed. Many sufferers are diagnosed with Diabetes Mellitus meaning, "Sweet Honey Flowing."

There are two types of Diabetes Mellitus, type one and type two. Type one is due to an autoimmune response that destroys the pancreatic beta cells. This stops the production of insulin, and creates hypoglycemia (low blood sugar). Because these individuals cannot produce their own insulin they must rely on an external source to supply the much needed hormone. Type one Diabetes only effects 5-10 percent of all diabetics. It is also characterized as a disease that effects individuals in their younger years, once labeled "juvenile diabetes."

Type two is the most prevalent in society today, and this article will focus it's attention on exercise for the type two diabetic. (There is a "prescription" for type one, as well) In 80 percent of the cases the individual is considered to be obese. Obesity is defined as a waist circumference of 100 cm men (approx. 40"), and 85 cm for women (approx. 35".) Other measurements that define obesity are body fat reading that are greater than 25% for men, and 30% for women. (ACSM) (It is interesting to note that 58% of Americans want to loose weight, and only 21% are trying.) Type two diabetes is best impacted by diet modification, exercise and oral medications. Only 40 percent of type two diabetic require insulin injections. It seems lifestyle modification is key.

Many believe that because they do not eat sugar that the are not at risk for diabetes. This is not necessarily true. Diabetes is a disorder that is developed due to a condition referred to as insulin resistance. With insulin resistance there is glucose available in the blood stream from the food you eat, but this glucose is denied access into the cells/muscle tissue to produce energy. The insulin receptors on the cell do not let the glucose in- they are insulin resistant. The sugar builds in the blood steam until it reaches a levels where it damages small vessels, usually the eyes, kidneys and other smaller vessels. Factors that increase the risk of type two diabetes are obesity, older age, family history, and physical inactivity. (American Diabetes Association 1994)

Physical inactivity is an essential part in the prevention, and management of diabetes. An effective exercise program contains various components, such as periodized cardiovascular training, comprehensive resistance training (or strength training), personalized flexibility training, balance and proprioceptive/movement based training, core training, and nutrition. While this may look a little overwhelming, think of it as a goal. Something to be achieved a little at a time. The best and easiest way to start is by walking, and revamping the diet. The emphasis should be on reducing excess weight, lowering cholesterol, lowering triglycerides, and eliminating processed foods (white flour, white sugar, processed meats, and processed foods containing trans-fats ( such as bakery items)). This can be done in baby steps, remember it is a process.

A walking program is a great way to get moving, and instigate positive change. It is something that can be done every day, and it is something that can be done progressively, meaning you can add small easy, achievable challenges to a walking program. The suggested guidelines for cardiovascular training for an individual with type two diabetes is a program consisting of five to seven days a week of activity using the larger muscles groups (ie walking, jogging, bike riding, low/non-impact movement (even dancing!!)- optimally the individual would use a variety of modalities to cross train the muscle groups) for 40- 60 minutes per day. Remember, this is the goal. (While it may be intimidating at first, remember- this is what you are building up to!! Smaller sessions are accumulative, also.)

The intensity level should be rather easy to start, progressing to a faster pace, or even a slight incline, where the exerciser becomes somewhat breathless. If the person is using a heart rate monitor (highly encouraged, you can "see" how hard you are working, and you can "see" how you progress.) you would be working at 50-60% of your maximal heart rate to begin with, working your way gradually to 60-70% of your maximal heart rate. High intensity intervals are not recommended, as there is a risk of further elevation of blood glucose (Gordon, 1995: Hornsby, 1995) Remember, these guidelines can also be goals to aspire to! Small steps are often the best placed ones.

In addition to cardiovascular activity the ACSM (American College of Sport Medicine) and the ADA (American Diabetes Association) recommends activities to build muscle, as well as burn calories. Cardiovascular activity is a great way to burn calories. Strength training, or resistance training, is a great way to build up skeletal muscle to help overcome the problem of insulin resistance. The ADA suggests strength training three times per week, targeting all muscle groups. They suggest a progression up to 3 sets of 8-10 repetitions, using a weight that cannot be lifted more than 8-10 times.(Diabetes Care June 2006) Once again, this is a progression. It is not recommended to work out to exhaustion. Also, limit isometric contractions to lessen exercise induced blood pressure elevations. (ACE Clinical Exercise Manual Exercise Training for Special Populations, Larry Verity, PhD, F.A.C.S.M.)

In conjunction with the strength training protocol, a proper flexibility program should be implemented. Such a program would address chronic postural issues, and muscular imbalances. Paying careful attention to not stretch muscles that do not need to be stretched. A proper flexibility program can be done at home on a daily basis and can actually be used to aid in stress management.

Other considerations for exercising diabetics related to blood glucose variations. One such condition is called "hyperglycemia.' This condition usually arrises when the blood glucose levels are not being well controlled. Poor control would indicate glucose levels of 250mg/dl, and higher, prior to exercise, in which the exercise session would be postponed. It is suggested that you should see your physical if the situation does not improve.

Another glucose relate problem to watch for in an exercising diabetic program is hypoglycemia, or low blood sugar. In this case the individual would experience dizziness, instability, nervousness, confusion, and even possibly loose consciousness. A good way to reduce the risk of experiencing hypoglycemia would be exercising mid-morning, after a balanced breakfast. It is suggested that exercise does not take place for at least one hour before the exercise session, and preferably not injected into an area of the body that will be used in the exercises. It is essential to monitor blood glucose, self-blood monitoring, before any activity. Exercise should be performed when the reading is between 100-250 mg/dl. If the level is lower, a carbohydrate snack should be consumed.

Other recommendations for exercising type two diabetics are:

1) Check with your physician before starting any type of an exercise program. Make sure that there are no additional considerations. ( ie hypertension or small vessel diseases.)

2)Keep a daily log which indicated time of day, blood glucose level, type of activity, intensity of activity, snack requirements (if any), and any other details that may be revalent.

3) Always self-blood monitor!!

4)Plan your exercise sessions. This should help determine if a snack will be required.

5)Always exercise with a partner. This is your support system in the event of hypoglycemia, or other complications. You should work with a partner until it is clear what the glucose response will be for that particular activity.

6) Always wear Diabetes I.D.

7)Always wear good shoes to minimize foot irritation. They should not be too loose, or too tight. To prevent foot irritation use Vaseline on the feet, and wear the socks inside out.

8) Modify calories intake accordingly on days of exercise, and following physical activity. Self-blood monitoring can help you modify your intake of calories, if needed. Insulin requiring diabetics can prevent latent post exercise hypoglycemia by monitoring their blood sugar levels carefully. Other factors are to be considered before starting an exercise program. Always check with your physician before starting any program.

Diabetes does not have to be life sentence. With proper control, healthful eating and an enjoyable exercise program life can be full of wonderful experiences! Grasp onto life, find things you love do do that are new challenges, and do them! The human body is so remarkable, fire it up to your true potential, and start living!!

The Emotional Side Of Eating, Summer Eating Tips, Good Fats For Weight Loss

You pick up the phone, it's been a tough day, call up a friend and say, "Let's go for pizza, I't been a doozy!! (Or something like that.)." Sound familiar. Or you run ( as close as you get to running) to the vending machine when your last phone call at work puts you over the edge. Habits, ingrained habits, of an emotional eating response to situations in life.

As a young child, often we are "rewarded" with "treats" in conjunction with either a) a celebration of a positive occasions (special occasions, being obedient to the parent, social events)or b) the parent wants us to adhere to their requests, or to "cheer us up" when a situation has soured. We come to relate to food as a reward, or a comforter. Food and emotions become intertwined. Triggers develop that we are not eve n cognitively aware of. Eating from urge versus necessity.

How many times have you eaten something out of a "feeling' of commitment, versus a feeling of need or hunger? How many times have you eaten something because you were in a bad mood...? How many times have you stuffed your words, and thoughts, and sat down to a sugary snack, trying to "sweeten" the mood? These emotional and social cues have been instilled in us from a very young age. These feelings often dictate to us what we "feel" is acceptable- versus what is truly necessary.

So how do we overcome these ingrained patterns? How do we overcome emotional patterns that we have had for so long? Like any other thing you wish to overcome firstly you need to acknowledge you need to overcome it. Acceptance of a problem can sometimes be the biggest hurdle to overcome.

Often the best way to realize a problem is to see the evidence of it. Food journaling is a great way to get a handle on diet issues. Persons who journal are more successful long term "losers," than non-journalers. I believe it is because writing makes you more aware of "patterns" of eating. There is also a greater accountability. This allows for "realizations" not experienced without being mentally involved in the eating process. By recording the food, quantity of food, the time the food was consumed, emotions and situations linked to eating (hunger, anger, fear, fatigue, frustration, boredom, habit (time of day) joy, celebration, social outing) we can begin to understand our habitual patterns that produce the cycles of eating without need. At this point maybe we can begin to focus on the emotion(s), outside of the food issue.

I know from my own personal experiences that I have had problems with "emotional eating."

Often out of fearful feelings (not sure about the future, not sure about my finances, not sure about my friends, not sure about whatever job I had at the time, not feeling accepted by others.) General life insecurities. These would "send" me into a negative cycle. Usually, I would start with some drinks, to cheer me up. This would lead to less than healthy food choices (Naturally, I was dieting and under-nourished, already.) Now, breaking my "diet" I would feel even worse about myself. I consumed more out of this feeling of depression. Negative cycle. These cycles can be dangerous, they can lead to severe eating disorders. I myself, became bulimic. Over run by self- doubts and fear. Emotions controlled my eating. This dangerous cycle ran my life from my first year of University through to my late thirties.

These are learned from a very young age. My mother also had an eating disorder. Therefore, I thought many of our "eating rituals" were normal. She was ruled by her emotions, and alcohol. She had a sickness of spirit that overcame her physical well being. She sought after some form of perfection that was never achievable. When I grew up I sought after the very same thing. This is something that is learned and passed from generation to generation. Parents have a very key role in educating their children in proper foods, proper food timing, the correct manners to decline unnecessary foods that can contribute to diseases of the body and spirit. Any parent with a disorder needs to address it, and work on finding a higher ground, not to pass this message on to their children. Young children are often led to mimmick the parents. They learn what they see, and are very impressionable up to the age of twelve.

Eating disorders, and their counterpart emotional issues, manifest themselves in many ways. Not everyone becomes bulimic (thank God). Other manifestations of inappropriate emotions, and relationship with food are in being overweight, obese, severely underweight (anorexic), over exercisers/achievers, judging others in their food habits, eating differently alone than with others, thinking about food all the time, there is zero variety in your diet, and habitual eating (time of day dictates eating versus actual hunger. This shows a detachment from natural patterns.)

Many of these disorders have physiological impacts, effecting hormonal balance and neurotransmitters in the brain. They are hard to overcome. It can be done, though. As stated earlier, you must be willing to admit there is a problem. You must own it. Not in a negative way, though. Negative emotions are part of the issue. Remember, this is a negative cycle that needs to be reversed.

The change has to start with your view of you. Find something positive, focus on that. One small thing you know in your heart of hearts is good! We were all created with special gifts, and special purposes. Look at your gifts. Look outside of yourself for purpose. You may need to change some things in your life, do it. Get out of the box!! Get rid of the negative that is literally "eating you alive." What I did was rediscovered the passions of my youth, before I was overcome with the negatives- fitness and God. I found a better state of physical and spiritual being. This is a good recipe. We are not only physical beings, we are spiritual beings. We are not one dimensional, and cannot live one dimensionally either. We need to nurture our "whole" selves more. I have learned to appreciate myself more, and my God given abilities, appreciating my creator more. I spend my time studying and focusing outside of me. My life does not revolve around me, and my needs like it used to. I have also come to appreciate my experiences more, good and bad. There really is no such thing as a bad experience, it is all in how you apply it to your life. How YOU can use IT, for the betterment of this world. Bitterness doesn't hurt anyone but the one who is bitter. We all must walk away from self and self doubts and self- centered attitudes. Your very life and health depends on it!!

Often when we first change our habits it is a struggle. We have not clearly learned what is good for us. We eat often from habits learned. I wanted to include some other good food options in this post/article. The dispute about good fats and bad fats continues on. These are examples of good clean, natural fats that will prolong good health, and help you lose weight. Naturally, all these should be eaten in moderation. Just because something is "good for you," doesn't mean you need to eat huge quantities.

1) Almonds/almond butters are an excellent source of Vitamin E, and antioxidant (fights free radicals.) 2 Tablespoons, small handful are one serving size. Great as a snack with an apple.

2)Avocados contain 20 vitamins and minerals. It is a great source of potassium to regulate blood pressure. Wonderful instead of mayonnaise on whole grain wraps, also on whole grain crackers.

3)Dark Chocolate, more specifically cocoa from organic ground, defatted cocoa beans. The more natural the better. These beans contain antioxidant properties.

4)Flaxseed oil is the best plant source for Omega 3 fatty acids, critical for good health. These type of fatty acids are critical for heart health, cancer prevention and alzheimer prevention.

Put 1 tablespoon of cold-pressed ( kept cold AT ALL TIMES) in a smoothy for breakfast, blend well.

5)Natural Peanut Butter, I like Marathon Nutter Butter At Dingy Docks here in town. Peanut butter contains vitamins E and B6 (important for immune system health.)

6)Olive oil instead of butter, or other oil choices. Olive oil is better if it is greener in color, containing more antioxidant properties. Extra virgin olive oil is recommended. Also, remember that oil oil, just like other quality oils, looses it's antioxidant value when it is heated. Use broth for cooking.

7)Sunflower seeds and oils are great for flavor and hunger control. They contain B vitamins and are great for fighting inflammation. They are also wonderful on salads, only about 2 tablespoons, though.

8)Walnuts are also powerful Omega 3 rich nuts. They too prevent inflamation which has been linked to many diseases, heart disease, cancer, alzheimer's. I love these on my oatmeal in the morning. 2 Tablespoons is one serving.

Last week we looked at quick lunch tips. This week we are going to focus on BBQ meals, and quick summer dinners.

SMART BBQ DOGS

Smart Dogs (Tofu), or Nitrate Free Dogs (Nitrates have been linked to many forms of cancer, they are in most, if not all, processed meats. Nitrate Free dogs are available here in town at Dingy Dock's )

Whole Grain buns, or wraps. (I like wraps, they are fun and don't fall apart.)

Veganaise ( also available at Dingy Docks), tomato, and low sodium pickles.

Mixed Greens, whole sweet baby peppers, cut thinly, cucumbers, red onion, sunflower seeds toped with raspberry walnut vinegar dressing.

3 bean salad

Watermelon

FOR THE MEAT EATER

4oz chicken breast, serving size (Dingy Dock's has fantastic organic, pre-sized chicken breasts, reasonable priced in their freezer. Great flavor.)

Marinade these overnight in Teryaki

Mushrooms

Baby tomatoes

Baby sweet peppers

Red onion

Skewer and BBQ

Arugala and baby greens salad with oranges, red onions, walnuts and balsamic vinegar drizzled on top. Top with small amount of goat cheese.

BURGER TIME!!

Try a veggie burger!! They are available at Dingy Docks and at Von's

Add a little Newman's Own Bean and Corn Salsa

WILD N WONDERFUL

4oz Wild Salmon, grilled

8-12 asparagus spears

1/4 cup Near East Tabloule (Prepared with olive oil, baby tomatoes, cucumbers, lemon, and olives) (Von's)

1/4 cup of Soy Licious Chocolate "nice" cream

Summer is here!! Don't let your new found life interfere with enjoying all that is good. You will find the more you practice good healthy habits, the easier they are to follow, and the easier many other things will become because of the extra care you take for yourself, and the others around you. Have a GREAT summer!!

Nutritional 'No-how" Misleading Labels, and Lunch on the Run!!

Grocery shopping for healthy foods can be a real treasure hunt. This is particularly true when it comes to packaged items, and their misleading labels. Many items we automatically pick up-assuming the product inside is healthy.

We pick up a container of milk, for example, the label says 1%, we think we are doing the right thing for ourselves, and our families. Truth be known that 1% milk in reality is 18% fat by calories. Ouch!! The dairy industry marks it's product by volume, not actual calories. This is also true of the meat industry. A package of 93% lean ground beef, for example, is actually 45% fat by calories, (Nutrition for Professional, Jane Penz PhD 2008). Shocking.

It seems the United States Department of Agriculture ( USDA) labeling guidelines allow meat and poultry products, as well as dairy, to label fat content by volume, or weight, rather than actual calories per portion. We assume it is by portion. Also, by definition The Food and Drug Administration ( FDA ) guidelines for "low fat" is "a product containing less than 3 grams of fat." This allowed 2% fat milk, which actually contains 36% fat, to be labeled "low fat". The Food and Drug Administration ( FDA ) decided in 1998 to disallow this claim. Now the new claim is "reduced- fat." This still leaves our 1% milk to be "low fat", with a whopping 18% fat content. For further details visit www.cspinet.net/nah/junebeef.htm (Penz)

Other labels to be on the-look out-for are 'fat free" and calorie free." Items claiming to be "calorie free" can actually contain up to 5 calories per serving, according to labeling laws. "fat free" is even more misleading. An item containing less than 1/2 gram of fat per serving can be called "non-fat." This becomes even more troublesome when we over consume the product, believing the claims. Other shocker are "Promise Fat -free is 100% fat" and Pam cooking spray contains 1638 calories, based upon actual spraying time and sprays per can. Not even close to calorie free. For more information on this visit http://www.fda.gov/fdac/special/foodlabel/lite.html

Other grocery store label culprits are "whole grains." There are no rules regarding the amount of actual "whole grain" in any product. There could actually be very little in the product. You are best off to actually examine the list of ingredients on the item. The list of ingredient has to be listed from the most prevalent item to the least. So, a package of wholegrain crackers may actually be nothing more than processed flours stripped of all nutritional value, glued together by some trans fats.

Trans fats are one of the most dangerous culprits out there. These items hide behind labels claiming they are free of trans fats. How does this happen? The same labeling laws that govern the "fat free/calorie free" products govern these. Because the item contains less than 1/2 a gram of fat per serving it can be called "fat free"- regardless of it's content. Partially hydrogenated products are trans fats. these products turn oily foods into solid foods. They are used primarily in bakery items (cakes, cookies, pastries), margarines, edible oil products, coffee creamers, fast foods and many others. Read the label! These dangerous products are linked to many diseases. They have zero nutritional benefit.

With this said, what can you do? Well firstly read all labels carefully. Do the math. Make sure things add up on the side panels. Make sure you read the list of ingredients- know what is really in those items. Avoid store bought bakery items, eat home made items if you must indulge. You can select wholesome, natural ingredients to create a family treats. Eat fresh produce, or flash frozen. Limit these dangerous trans fats, get them out of your diet. It takes time and self-denial, but it is worth it. Even start by cutting the product with something healthy. An example of this would be using coffee mate with soy milk. It is a process.

As promised, I was going to offer some quick lunch ideas that are fast and nutritious.

FUN GREEK SAMPLER

carrots, peppers, celery, olives

1/2 cup of greek humous dip

whole grain pita bread or whole grain crackers

melon medley ( cantelope/ watermelon/ honeydew

This is a great to go lunch for at work. Lots of great veggies for something crunchy!!)

MEDITERRANEAN PIZZA

whole grain crust (Trader Joe's, or even a whole grain pita bead.)

sun dried tomatoes

olives

fresh basil

fresh garlic

sprinkle feta cheese or soy cheese

place under broiler for a few minutes.

IT'S A WRAP!!

almond butter

apple slices

whole grain wrap

side salad with Newman's Own Raspberry Salad Dressing

IT'S A WRAP TWO!

wild salmon (canned, packed, left over)

mixed salad greens

Newman's Own Corn and Bean Salsa

Whole grain wrap

Apple

CHINESE FAST FOOD!!

Tofu- marinaded in soy sauce or teriyaki sauce

Frozen oriental mix vegetables (broccoli, sugar snap peas, water chestnuts, celery, carrots and red peppers)

(Fresh if you have a little more time)

Use a skillet and moisture cook the tofu in sauce. Add cooked veggies to mix, either the microwaved flash frozen ones or steamed fresh ones. Not very much sauce is required.

When in a pinch you can microwave the tofu with sauce, then add in veggies. Fast and nutritious.... pretty tasty,too. And you can do this anywhere that has a microwave!!

NO TIME TO BREATH....!!

Lean Cuisine to the rescue

Select an option that has lots of vegetables and whole grains.

(I am partial to the Wild Salmon and Orzo)

add a bunch of grapes

It is important to keep healthy food options at work with you for healthy snacking between meals. Stay away from coffee, cola and that crazy vending machine!!

Next time we are going to discuss emotional eating and finish our nutrition series with summer fun barbeque style meals that are heart healthy and diet conscious. Any questions? Please, feel free!

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!

E is for Exceptional, E is for Energy, E is for Exercise- BE All You Can BE!!

This is part two of an 8 part series on total wellness. The program is called newstart, and it is a free gift to those who choose to follow it. For a quick review the 8 principals are N- nutrition, E- exercise, W-water, S-sunshine, T-temperance, A-attitude, R-rest and, last but not least, T is for trust in God. These 8 principals you will find will find you on the road to a happier, healthier life.

This is a love letter for me...the letter E and I have been having a relationship for some time now. Exercise is part of the spirit of freedom, through discipline. ( A bit of an oxymoron, I know- but so true!)  It is a way to enjoy your abilities, and challenge them, creating a possitive energy within your soul. Something that I find so infectious, I want everyone to experience the magnificence of movement, and challenging that movement to higher levels. The range of abilities the human body is capable of is something that absolutely amazes, and astounds, me!! I study endlessly to understand more and more of this remarkable "machine" and what is does and is capable of doing. Don't we all love a good game, or race....Awesome abilities our bodies have been given!!

To loose this ability is something we need to fight. And, yes you can.... It is mind over matter. Your mind controls your body!!! You have the power. It is illustrated time and time again through some remarkable human feats!! Lance Armstrong, cancer survivor...7 tours won- REMARKABLE!  I know we all can think of examples- the list in itself is remarkable. So what is stopping YOU from being remarkable?  We must learn that it is good to push our comfort zones. Of course, it is smart to make sure your doctor can approve this. However, most "modern time" diseases are totally controllable by regular cardiovascular exercise, muscle strengthening, and flexiblity and motor learning for balance and proprioception. Yes, like any athlete you can pick up the torch, and defeat diabetes, hypertension, depression, asthma, just to name a few!!! There are specific ACSM programs that have been approved by physicians in human performance labs for most modern day ailments. In fact 30 agencies that represent fitness recently presented our new president with a letter informing him of the vast difference healthy lifestyles, including the dreaded word "exercise" can make upon this countries epidemic health crisis. The president is very concerned about the BILLLIONS of dollars our sedentary lifestyle is going to be costing us!  Exercise folks, is medicine!!

Exercise can reverse the aging process, Reduce cancer rates, reduce metabolic diseases, reduce cardiovascular complications. The list is never ending. It appears human beings were created to move a lot more than we are moving. The price of exercising now versus your health later- there really is no contest to this!

Plato once said,"Lack of activity destroys the good condition of EVERY human being, while movement and methodical physical exercise saves it and preserves it." WOW!!! What he knew back then. If we could heed his advise now, think of the joy we could have. Go ahead, challenge yourselves. Get to that first step- even a small walk, stretch, and a long glass of water- no one needs to come out of the gate running!!