The Potter's Wheel, A Slow Work in Progress.

Patience. A single word that can amount to so much. It is the difference between making it, or not making it in many aspects of our human existence. Patience is the evidence of faith, and faith is the evidence of confidence in something larger. Confidence in your abilities, your strengths, and even your weaknesses. Confidence in becoming "all you where created to be." Confidence in small changes that must take place to achieve a greater reality. It is a slow work in progress. That "extra effort" it takes to makes the outcome more valuable. Patience breeds excellence. It requires the fine art of human discipline. Letting go of the immediate gratification process, and embracing "the actual process."

"Mastery"... It just doesn't "happen."It requires skill, time, timing, patience, fortitude, discipline and sacrifice.

I know in my daily experience, sometimes I get ahead of myself. I forget that each day is a step in a process to achieve my goals. I get trapped in staring "way down the road,"or so it seems. Not fully appreciating the "now." Big mistake! By focussing so far down the road, am I truly doing my best for "NOW?" Probably not. I'm losing some of life's precious moments living ahead of myself- wanting tomorrow, today!! Much like a little kid in a candy store, looking for something more, when I already have all I need....?

It seems we are so used to immediate results, it is hard to commit to anything that requires true fortitude.
So, without throwing away the dreams, and ideals, let's focus on a day at a time. Sometimes even a second at a time. Small steps, big picture.

I like to do this with my clients. Looking at he big picture, what does it take? For example, the goal is weight loss. Let's specify the amount of weight and the time frame.  Is it reasonable and healthy goal? Are there ways we can quantify our results on the way to our goals? We can do body fat testing, weighing and measuring.  What does it take to achieve the goal?  A step by step approach to fitness and nutritional milestones that will eventually achieve the necessary calories deficit to achieve a healthy, but enjoyable journey to the "big picture."What obstacles can you anticipate?" ( Examples of these would be life's many happenings such as dinner out, parties, emotional events, menu planning for the family and even work schedules.) What can you do about the obstacles, now that you can identify them?This requires diligence on your behalf to realize this work based on your choices. You choose what you do, You can plan your "choices" ahead of time so that you are prepared with how to handles life's little whammies, and yes, they will happen! Strategies are everything.

Every bit as important as having a strategy, is reviewing the strategy. Perfecting it. Taking out the small things that can "blindside" your efforts, frustrating your efforts.   I like to review the week with my clients, and their victories and their downfalls.  Examining different choices. Did you achieve your weekly goals? How did you overcome difficulties? How can we improve in the next week? Small steps. Yes, the big picture is great, but let us enjoy and celebrate the small victories along the way!! These pebbles are what are lives are composed of. Breathing in and out, each breath is a victory. We are alive and capable of our destinies. We are all given gifts. We can nurture these gifts, fine tune them into a "big picture" victory. This requires diligence, faith and patience. Sometimes it is just sitting still. Waiting. Sometimes it requires purposeful action. But it will require a bit of both to become that final work of art. It takes a lifetime to get there. Day by day. We are all a work in progress.
It is your choice if you desire to be a rare gift, or just another ordinary vessel on the shelf of life.

Diabetes Prevention and Healthful Living -Part One

With Diabetes so rampant in society today, what can you do to safe guard yourself, and your family, from this serious disease? Diabetes education starts very young. It is important to take the time with your children to instill proper eating habits. If they are not fond of vegetables, do not give in. Vegetables, and other critical nutrients, are essential in a healthy diet, and lifestyle. Find creative ways of presenting things that they resist. Interesting shapes and colors are ways of "presenting" vegetables, and other items, to the discerning young pallet. Make it into a game if you have to, presentation is everything to curious growing children.

Remember, healthy eating is important for your child to do well in school.

According to recent studies less than 15% of all school age children eat the recommended amount of fruits for the Food Guide Pyramid, and less than 20% eat the recommended amounts of vegetables, only about 20% eat the right amount of WHOLE grains (processed white floor is not a whole grain), 30% consume the recommended amount of milk (necessary for growing bones.) (Nutrition For Professionals, Jane Penz, PhD, 2009) Childhood obesity is a national epidemic. These children need proper guidance, starting at home, at a very early age. "Unhealthy eating and physical inactivity are causes of obesity and chronic disease, resulting in at least 300,000 deaths per year. Poor nutrition associated with heart disease, stroke, cancer and diabetes, alone, cost in excess of $71 billion a year" (These statistics were in 2003, Dr Jane Penz.) For the exact guidelines for your family, and a variety of educational materials, check out mypyramid.gov and click on resource library. Kid Health (www.kidhealth.org) is another nutritional site to help you with family meal planning, eating issues, and how to eat a variety of healthy foods.

Food is a necessary element for survival. We need it for energy to maintain life. Sure it's great to enjoy your food- and we should! We can learn to enjoy healthy, wholesome, natural foods at an early age. We can learn to eat proper portions- at an early age. The key is the age. Snacks do not have to be greasy potato chips. They could just as easily be carrot sticks with humous- at an early age. You program your child at a young age as to what their preferences will be. If you are health conscious, your child will be too! They are imitators of you! Chips and cakes and ice cream are not necessary for a happy child, or person- health is!! Watermelon and seasonal fruits are just as a enjoyable, with very little preparation time- and a fraction of the real cost in the final analysis.

Exercise is the other missing link in this puzzle. Our children need to be encouraged to get outside and participate in something! Family outings can consist of hiking, running, walking, physical sports and a variety of things. It is truly endless what can be done together. Once again this should be instilled at an early age. Their is not time like the present with your children. Encourage them to participate in school sport and other outdoor activities. And, once again, if you are active- they probably will be too.

If you and your spouse are overweight, or obese, there is an 80% chance that your child will be as well. This is a lifestyle issue we are discussing. True prevention of obesity and chronic disease and illness are issues that start early in life, in the home. It is important to take the time for valuable sit down meals with a balanced, healthful menu. Menu's can be prepared in advance on days off. Extra portions can be frozen for future meals. Planning is the key to success. There are plenty of magazines and web-sites that feature a variety of low fat, high fiber balanced meals that promote good health for the whole family. I subscribed to 'Prevention" on line. They send me a steady stream of recipes that can be pre-made and can be enjoyed at any family meal. Remember, home is where it all begins!! You hold the key to your child's good health, and habits.

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!

"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....