The Only Little Prayer You Need

The Only Little Prayer You Need

Earlier this year, I picked up a book titled The Only Little Prayer You Need by Debra Landwehr Engle. This really isn't the sort of book I would normally buy, but something about it really caught my attention, so I got it. I'm so glad I did. 

The prayer has changed my life. I've been into personal development for a long time now, but this book helped make some of the other practices I've been using really fall into place. The prayer helps you release fear and embrace love. The prayer is general enough to fit into any religious or spiritual practice, and even works for those who don't observe any such practice.

I was inspired to make a video about the prayer, so I collected prayers that fit a wide range of experiences. Not all of these prayers are mine. I hope you find something in this video that resonates with you, and that you read Engle's book, and put the prayer to work in your own life.

Click here to watch the video. Enjoy!

#IfLifeWereLikeAHorrorFilm

#IfLifeWereLikeAHorrorFilm 

If life were like a horror film, that’s a notion that stirs the imagination. When I was a child, Witches were monsters just like vampires and mummies. The numerous movies detailing the exploits of the wicked witch underscored that point. And fairy tales like Sleeping Beauty seemed to be a primer into the belief that witches were monstrous. Of course, I believed this. If it were in a book, it had to be true.

I was born into a Christian home. I had been christened as a Catholic at birth, but after my parents’ divorce at age six, was raised in the Pentecostal tradition of my mother’s family. In spite of this, I always felt a spiritual calling that was outside of my upbringing. I felt a kinship with nature that was alien to the teachings of my youth. I felt an energy that seemed to course through me at all times. And I felt the pull toward an image and relationship with God that had nothing to do with the church. Who knows why I was born into such a dichotomy? Regardless, it was many years later that I discovered a spiritual model that fit experiences I had been born. It was one that I didn’t know existed before, and one that seemed to be completely backwards to the way I was raised. That path was witchcraft. And stepping onto that path, I became a Witch.

Suddenly, those monsters of my youth became images of defamation that cut across the face of the beautiful reality I was experiencing, and had in fact always experienced. The face of evil that was part of the propaganda to further the ideals of a constrictive social structure that masqueraded as a religious one, a religion that didn’t lift the spirit, but rather like a boa constrictor, squeezed the life out of it, swallowing the soul in the process. Propaganda that made anyone who was different appear evil. Much like the church-taught "evils" of homosexuality, which I had had to deal with after I came out. Apparently, that's another fictitious monster story, but not one for this post.

And so, #IfLifeWereLikeAHorrorFilm, what then? There are as many depictions of good witches in films and literature as bad so, as a witch in a horror film, would I then be a villain, or a savior? One thing is certain. I would not be a victim.

Happy National Iced Tea Day

Happy National Iced Tea Day!

Happy National Iced Tea Day! #NationalIcedTeaDay Even though coffee is the beverage of choice in the United States, in 2014 Americans consumed 3.60 billion gallons of iced tea. That’s over three trillion, by the way. You can imagine how much coffee we drink. We have the Chinese to thank for the discovery of tea, camellia sinensis, over 2000 years ago, and the trade that followed to its popularity the world over.

According to the National Iced Tea Day website, the American love affair with iced tea began with the 1904 World’s Fair and escalated during World War I. Green tea became popular in the early 1800s, not by itself, but as an alcoholic punch. Pass the bowl! Herbal teas, sipping teas, or tisane, often disdained by tea purists, have been popular for much longer than traditional tea (camellia sinensis). According to the Rune Tea website, evidence of Paleolithic plant use could indicate the use of tisane as early as 60,000 years ago.

Tea is a way of life for many. Around the world, people start and end their days with tea, which can be used to energize or relax. Tea is popular with those who want to lose weight, as the caffeine helps boost metabolism. Tea is popular with those who focus on a healthy lifestyle, too. The antioxidants in tea help to minimize the damage of free radicals in the body. And finally, tea is simply enjoyed for the taste and pleasurable aroma.

Whether you enjoy your tea ice cold by the glass or hot in a mug or cup, take some time to enjoy some tea or tisane today. Happy National Iced Tea Day!

Fat Calories and a Healthy Diet

Fat Calories and a Healthy Diet

“How much fat is too much?” “How many fat calories should I eat?” “How much fat is considered healthy?” These are questions that I hear all the time. There’s an easy equation for solving for ‘x’, if ‘x’ is the amount of fat you should eat. Take the number of calories you should eat each day, divide by the percentage of fat intake (we’ll say 25%) and you’ll get the number of fat calories in your diet. Take that number and divide by 9 and you’ll get the number of grams of fat in your daily diet (since there are 9 calories per gram of fat).

If you aren’t sure how much fat you should eat each day, visit www.3days3ways.com to get your free wellness profile.

Tracking fat calories

Do you really want to do that each day? Some people do, and that’s great, but most of us don’t. Luckily, there are some easy ways to control the amount of fat in your diet while not compromising flavor, or feeling deprived.

First, steer clear of deep fried foods. I can hear the grumbles coming from Mississippi now. No, I’m not picking on our neighbors to the south, but my time on the Gulf Coast introduced me to a wide range of deep fried foods, including deep fried cauliflower. Now, you don’t have to eliminate these foods, just treat them as a sometimes item rather than a staple. Deep fried foods not only include the battered and fried items everyone thinks of, but also things like potato chips.

Second, switch to low fat versions of foods you use frequently like milk and mayonnaise. For occasional items like ice cream, provided it really is an occasional treat, stick with the regular version. Why turn a special, occasional treat into an occasion for discipline? Unless you’re into that sort of thing. Moving on…

Third, eat lean proteins. Now, when it comes to lean protein choices, conventional wisdom turns our attention to “poultry breast, fish, shellfish, egg whites, nonfat dairy

products and soy products; they have much less fat than steaks, ground meats and

sausage” (Bowerman). And I agree with this list to a point. When people buy steak, they go for marbling, which is the white specks of fat in the meat. Fat gives the meat flavor and keeps it moist, provided you don’t cook it into shoe leather. However, loin and center-cut ribeye have just as much fat as a chicken breast, ounce for ounce. So you can make good choices when looking for red meat. Look at the nutrition labels, which brings us to our next point.

Fourth, read the nutrition labels. If you are trying to make yourself aware of the fat calories in your diet, make a point of checking the nutrition labels and doing the math. Yes, it will be a chore at first, but as you educate yourself in the amount of fat per portion size (and you mind the portion size), tracking your fat intake and making good choices will get easier. This is just like starting a new job. At first, it takes a little more time, but after a while you get faster and it seems like second nature.

Fifth, and this goes back to the topic of cooking, use smaller amounts of oil, or use substitutes for oil. Graham Kerr, long ago, did a demonstration showing that one cup of onions can be caramelized using a single teaspoon of oil instead of a tablespoon. But, you can caramelize onions without oil at all, as demonstrated by Chris Daniels for Healthy Eating. My own method differs slightly. After adding the onions and the seasoning, I add enough water to cover the bottom of the pan, but not submerge the chopped onions. I put the lid on the pan, over medium heat, for eight minutes. After eight minutes, I take the lid off the pan and let the remaining water evaporate, after which I brown and deglaze until the desired level of caramelization is reached. Using the water at the start softens the onions more quickly and prevents the smaller pieces from burning up before the rest finish caramelizing.

Wow, that’s a lot of talk about onions, but you can cook many vegetables in the same way. Add just enough water to cover the bottom of the pan but not submerge the vegetables. Cover to steam (the length of time depends on the type of vegetable you’re cooking and how you’ve prepared it), and then uncover and let the remaining water evaporate. When you hear it sizzle, season and serve, or proceed with your recipe. But why just use water? You can use chicken broth or white wine just as well. Do not use “cooking wine” which is an abomination. If you wouldn’t drink it, don’t cook with it. But, what if you’re not cooking vegetables? You probably know that you can substitute part of the oil in baked goods with apple sauce or chia gel to keep the batter moist. A tablespoon of water in a non-stick pan over medium heat will keep eggs from sticking. What are you cooking? Leave me a comment below and I’ll give you a suggestion.

Sixth, if you eat regularly in restaurants, and I’m talking more than twice a week, make it a point to order something grilled, broiled, or baked. These cooking methods tend to use less fat. You can lower your fat intake this way, and yes, you can still treat yourself periodically.

Lastly, if dessert is something you eat regularly, switch to fresh fruits and sorbets, while enjoying a special dessert occasionally. If you typically snack during the day, choose lean protein, low-fat cottage cheese, or crisp veggies. Like everything else, you can still enjoy an occasional treat.

Visit www.3days3ways.com and get the skinny on your fat intake with your free wellness profile.

Lowering your fat intake doesn’t have to mean giving up your favorite foods or depriving yourself. In fact, it can be a game, if you treat it that way. Keeping track of your fat calories will take some focus, but if you keep at it, it will get easier.

Sources:

Bowerman, Susan MS, RD, CSSD, FAND. “How Much Fat Should You Eat?”

Home Cooking and Good Health

Home Cooking and Good Health

Home cooked meals are the best things ever. I have a friend whose business entirely revolves around the home-cooked meal. When you cook at home, you save money and time. And the best part is that you know exactly what’s in your food. For those of us who count calories, this allows us to more accurately account for what we’re eating. But some people see the time and work it takes to cook a meal as a disadvantage. As someone who cooks at home most of the time (we have an altar to Julia Child in our kitchen), I can tell you that if you learn just a few techniques well, you can cut down on time and prep work, and actually enjoy the process.

Here are a few tips. First, choose a few quick and easy recipes that you like and know how to prepare. If you’re in a time crunch, you can pick one and put it together in no time. Add to your quick and easy recipe collection until you have at least a dozen, that way you won’t bore yourself to death cooking the same thing over and over. This will also help keep your family from planning a culinary mutiny.

Second, have some basic ingredients on hand. Those quick and easy recipes I mentioned above? They won’t be so quick and easy if you don’t have the ingredients in your freezer or cupboard when you need to prepare them. Here’s a thought: when you choose those recipes, collect small groups of recipes that each use the same ingredients. That way, you can change it up and still keep your ingredients list simple.

Third, let your supermarket do the prep for you. Some items like vegetables and fruits can be purchased from the deli counter already peeled, sliced, or chopped. In some cases, the portions will be prepackaged and in others you can take a “take-out” container and fill it with the items you intend to use. When you get home, you can assemble the rest of your ingredients and throw everything together. Well, maybe not throw, exactly, but you get the idea.

Fourth, get two or more meals from one. If you are cooking for two, you can make enough for four and freeze the extra portions for another meal. This works well for pasta dishes. Alternatively, you can turn leftovers into completely different dishes. I have a friend who can turn yesterday’s mashed potatoes into some of the best salmon patties you’ve tasted. This may require some experimentation, but it’s worth the effort.

Lastly, use the titans of meal preparation, the slow cooker and the pressure cooker. Slow cookers are amazing because you can put the meal together the night before and store the crock in your ‘fridge. In the morning before you leave for work, just pop the crock in the cooker base and turn it on low. Pressure cookers are exactly the opposite. When you get home, you can put a roast in your pressure cooker, and what would have taken three hours to cook can be done in 45 minutes to an hour. Modern pressure cookers are extremely safe, and there are even some electric models with digital displays.

Cooking at home can save time and money, and can give you a great tool in your journey toward good health. And if you really don’t have time to cook, give my friend Rudy a call.

Sources:
Susan Bowerman, MS, RD, CSSD, FAND. “5 Tips for Quick Meal Preparation”

Weight Management and Calorie Counting

Weight Management and Calorie Counting

Tracking your weight management via calorie counting seems pretty easy. After all, if you burn more than you eat, you lose weight, right? If you’re not losing weight, then you’re eating and burning at the same rate. And if you’re gaining weight, then you’re eating more than you burn. Straightforward stuff, but keeping track can be difficult. Even if you keep a food diary, and you’re very honest about it, you can still get tripped up. Here’s why.

Tracking your intake

It’s great to keep a food diary during your weight management journey. It helps you become aware of what and how much you eat. Some people just don’t realize their eating habits until they pay attention enough to record them, whether they’re eating too much or too little. If you find that you aren’t reaching your goal, and you are recording everything, including condiments, sauces, gravy, and beverages, then compare the nutrition data on the food you eat with another sources, or sources, to see if it’s accurate. It might not be.

Tracking your activity

Going to the gym is great. If you do cardio on a machine, then you have your calorie output right there, right? Yes, and no. The algorithms used to calculate calories burned vary from one company to the other. The machine also doesn’t take into account your height or build. Because of this, the reading can be over- or underestimated. Also, unless you are using an activity tracking website or a personal device like a fitbit, then you might be overestimating calories burned during other activity, such as aerobics or weight lifting. By the way, comparing your calorie burn output on a machine to the calories burn output on your fitbit can help you get a more accurate reading there, too.

Tracking your rewards

Sometimes we convince ourselves to exercise by promising ourselves a reward. Two rewards can be quite compromising in your weight management efforts. The first is rewarding yourself by taking it easy the rest of the day. The second is rewarding yourself with food or drink.

If you reward yourself by taking it easy the rest of the day, then you deprive yourself of your normal activities, which burn calories. If you are typically active, and by that I mean running errands, attending events, being busy, then you are burning more calories than you would sitting still. If you burn fewer calories the rest of the day than you would normally, then you may as well have not worked out because you’ll end up burning the same amount of calories as you would have in your normal day anyway.

Now, if you reward yourself with food or drink, then you are on a slippery slope. Remember when I said that most people don’t correctly estimate the number of calories that they burn? Thinking that they’ve burned a large number of calories, they might treat themselves, and add more calories than they burned in the first place. Nice treat, but nothing to show for it in the end except for extra calories. If you want to treat yourself after a workout, or after a series of workouts, do it with a non-food item. You could get yourself a new music album or CD, or if you’ve really reached a milestone, a new garment for your wardrobe. Make it something that you’ll treasure and that will be a real reward.

Visit www.3days3ways.com to request a free wellness profile, where you’ll find out how many calories you burn daily and how many calories you need to meet your weight management goal, plus a whole lot more.

In the end, remember to use additional resources to track your calorie input and output, and reward yourself with non-food items. Tracking your weight management progress via counting calories might seem pretty easy, but remember that there are pitfalls, and things are not as cut and dried as they might seem; but also remember that tracking something is better than tracking nothing, just be sure that you are tracking the correct numbers, and good luck!

Sources:
Bowerman, Susan, MS, RD, CSSD, FAND. Calories In and Calories Out: Finding the Right Balance

The Power of Protein

The Power of Protein

Protein is a key nutrient for our physical and mental health. The 22 amino acids are typically known as the building blocks of life. All major organs, including the skin, are composed of and maintained by these building blocks. But protein also is used to make enzymes and hormones, and to help blood carry oxygen throughout the body. Protein isn’t just a nutrient, but a macronutrient, and as such, we need much more of it.

The typical American diet is carb-based. We eat lots of refined flours and grains, lots of sugars, and some fruits and vegetables. Protein is supposed to make up between 10-35% of our daily calories. The exact number, or protein factor, differs for each person based on height and body weight. Men typically need more protein than women.

Protein is taken up very quickly by the digestive system. It satisfies hunger. It maintains muscle mass, resulting in a higher resting metabolic rate, allowing you to burn more calories at rest, even while you sleep. Protein helps normalize blood sugar and insulin levels, so you don’t get that sugar crash or those afternoon slumps.

Getting more protein in your diet is easy. In fact, here are seven ways to add protein to the meals and snacks you eat every day.

First, protein powder can be added to shakes, yogurt, or baked into muffins or bread.

Second, eggs are a great source of protein. Each egg usually has 7 grams of protein. In some countries, eggs are the primary source of protein. Eggs can be cooked in a variety of ways, and added to other foods.


Third, cottage cheese is a great source of protein. You choose whether you’d prefer low-fat or regular depending on your goals. I love cottage cheese sprinkled with cinnamon if I’m in a mood for something slightly sweet, or pepper if I prefer something savory.

Milk and soy milk are both good sources of protein. It’s easy to cook with milk, even if you don’t drink it. Milk is easily added to sauces and gravies, soups, or added to hot cereals.

Beans are an excellent protein source, and can be cooked in so many ways, it’s actually dizzying. Beans can be mashed and made into a dip like hummus, or used to thicken soups or sauces. They can be added to most savory dishes and even sweet ones. One of my favorite treats when I visit my local sushi restaurant is red bean ice cream.

Tofu comes in a variety of textures, from silky to firm. The silky tofu can be mashed and blended into smoothies or sauces. The firm tofu can be stir-fried of pan-fried and used to augment or replace chicken or beef in a recipe.

Plain, non-fat yogurt is so versatile. You can use it to add tanginess to a sauce or smoothie. You can use it to add richness to a soup or a gravy. You can add your own fruits and honey to make a healthier flavored yogurt with fewer additives.

Protein is a critical macronutrient. Use your creativity to come up with other ways of adding it to your diet. But be selective, and choose the right sources for you. Do you know how much protein your body needs each day? Visit www.3days3ways.com to request your free wellness profile and get your daily protein factor today.

Sources:
Bowerman, Susan MS, RD, CSSD, FAND. "7 Ways To Add Protein to Foods"
Heber, David M.D., Ph.D. "PROTEIN 101"

Wheat and Weight Loss

Wheat and Weight Loss

When it comes to weight loss, getting our calories from the healthiest and must nutritionally sound sources is important. That being said, I love breads and pastas. There’s nothing more comforting than the smell of freshly baked bread, and even though you’re supposed to let fresh bread cool completely once it comes out of the oven, my childhood memories are filled with the smell and taste of hot, fresh bread slathered with butter.

Then there’s pasta. I come from a big family, so pasta meals were a staple. Cheap and easy to make, pasta comes in many forms and can prepared in minutes. The pasta noodles themselves can be cooked on the stove, in the microwave, or in the oven. Pasta dishes can be found in almost every culture, and are made from a variety of grains.

Can three days make a difference? You bet! Visit www.3days3ways.com today and get your free wellness profile.

Both pasta and bread can be made from whole grains, but for the most part, they are made from processed, enriched flours that have little nutrition and no fiber. If they constitute the bulk of a diet, they provide little more than empty calories. I’m not saying these basic staples should be cut from anyone’s diet, but reducing the total intake in favor of foods with more nutrition and fiber is a good idea. That’s why I was happy to come across an article recently that suggested seven ways to incorporate more vegetables into your diet. I think doing this is worth the effort. And since nothing puts weight on me faster than wheat (I’m not gluten intolerant), I am always looking for good substitute suggestions.

The first suggestion from Lauren Piro’s brilliant article was to replace the bun of a sandwich with portabella mushroom caps. I wanted to share this picture from the website here, because I thought it really was a brilliant suggestion. If you don’t like the taste of mushrooms, you can marinate the portabellas to change their flavor.

Another sandwich suggestion was the Iceberg BLT. This was pretty cool, pun intended, because you slice off the sides of the lettuce head and use the flat sides of each to contain the sandwich fixings. Salad dressings, mayonnaise, or other sandwich spreads can be spread onto the cut side of the lettuce, and will work their way down between the leaves.

A third sandwich option was using sweet potato rounds in place of the bun for meat patties such as burgers, turkey burgers, or sausage patties. The sweet potatoes in this case can be parboiled, then grilled to caramelize the surface.

There were other suggestions beyond sandwich bread substitutions, such as using spaghetti squash in place of noodles, and the recipes are all linked in the article. One suggestion not found here, but that I do in my house is that I no longer make regular mashed potatoes. Instead, I make colcannon, which is mashed potatoes with cabbage and green onions. My nephews, who won’t eat green vegetables without intervention, eat it with abandon.

I don’t think these suggestions are necessarily a lifestyle choice in themselves, but they are a great idea to incorporate into your meal repertoire. And if your goal is to lose weight, the fiber and nutrients from the added vegetables is a great help.

Small Changes for Permanent Weight Loss

Small Changes for Permanent Weight Loss

Weight loss is a small deal. Wait, you thought I was going to say it’s a big deal, right? It is important, yes; and the size of the weight loss industry is testament to that fact. I want to show you how to lose weight by thinking small. Small, permanent lifestyle changes, that is. Big permanent changes trigger rebellion, no matter how dedicated you are. This is why people follow a diet for about one week and then stop. Weight gain is a permanent lifestyle choice. Weight loss, if it is to be successful, must also be a permanent lifestyle choice. By choosing small permanent steps, measurable success is almost certain to follow.

Get the 3-day weight loss system that’s taking the world by storm and get your free wellness profile by clicking here now.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University. (Alyssa Shaffer, Prevention Magazine)

So focus on one or two small permanent changes and practice them until they become part of your daily routine. Then, add two more. As you continue, keep track of your progress, whatever your goal might be. If your goal is to lose weight, then make sure you take a before picture and keep a journal where you at least record your weight, although keeping track of your measurements (waist, hips, chest, upper arms, thighs) is even more accurate, because weight loss will often show up as changes in body composition before the numbers on the scale begin to change.

So, if you want to lose weight, what are some of the small changes you can start making today that will lead to permanent weight loss? Here are a few:

First, get some sleep. Most people think of this last, but this should be the first thing you think about. Lack of sleep causes your body to go into insulin resistance, which results in weight gain. So, make it a point to get to bed at a reasonable hour. Are there late-night television programs you just have to watch? Record them and watch later. You can even catch the highlights on the internet in the morning.

Second, take your lunch. You get a lot more than a convenient meal when you eat out, you also get a lot of extra convenient calories. Making your own lunch can result in getting two thirds fewer calories than eating out. There are so many websites out there that can teach you quick and easy lunches to make and take, and many more lunch bag options, too. You’ll also save money. My mantra when I lived in the D.C. metro area was “Why pay twice?” I was already buying groceries, so why was I spending extra money eating out for lunch?

Third, cut back on your high calorie indulgences. Replace one, just one, high calorie food or beverage every week with something that is lower calorie. Make sure the lower calorie choice is one that you enjoy, or you won’t stick to it. It also makes sense to replace a sweet indulgence with a sweet alternative, or crunchy for crunchy. Switching out a doughnut for celery sticks might be a good idea, but you probably won’t stick to it; whereas switching a doughnut for apple slices makes more sense. Once you get accustomed to the switch, replace another and another, until you are enjoying one or two high calorie items a week. This will cut huge calories out of your diet over the course of a year.

There are lots of other things you can do, like using a pedometer, making your own coffee (or buying regular coffee over a high calorie coffee drink), drinking more water, cutting down on fruit juices that have no fiber and way too much sugar, but remember, choose only one or two and practice them until they are part of your normal routine, then choose one or two more. What small ways can you think that specifically fit your current lifestyle? Weight loss through small permanent changes is not only more successful, but you can also lose weight and keep it off.

Fiber and Weight Loss

Fiber and Weight Loss

When it comes to weight loss, fiber is a very important macro-nutrient to consider. Most people, particularly Americans, don’t eat enough fiber. According to Web-MD, women should eat 25 grams of fiber per day, and men 38 grams. The Web-MD article didn’t specify height/weight standards for their recommendation. The Mayo Clinic’s article doesn’t provide this standard either, but it does suggest that people age fifty and over require slightly less fiber, 21 grams for women over age fifty, and 30 grams for men over age fifty.

Get a picture of your overall wellness. Click here to request you free wellness profile today.

Fiber comes in two forms, soluble and insoluble, and both fibers are necessary for health. Soluble fiber dissolves into water, while insoluble fiber does not. Both forms are best received from fiber-rich foods, but supplements can also be taken. Fiber rich foods include whole grain breads and pastas, whole grain couscous, fibrous fruits and vegetables, and legumes including beans and peas. Supplemental fibers include psyllium and apple fiber, although the fiber of the elephant yam, called Glucomannan, is becoming quite popular. Most plant based foods contain both soluble and insoluble fiber. One of my favorite sources is chia seeds, with basil seeds coming in a close second place.

Chia seeds have been eaten for hundreds of years, but they didn’t become a part of the American experience until 1982 when the first Chia Pet was introduced, and even then their only value was that of a novelty. In recent years, chia seeds have begun to work their way into popular health food consciousness.

Chia seeds are a source of complete fiber, meaning they have both soluble and insoluble fiber. When chia seeds are added to water, their soluble fiber absorbs water, creating a cushion of gel around the seed. The chia seed hull is insoluble fiber. Because of their ability to absorb water and turn it into a gel, chia seeds are used in baking recipes to replace oils, thus creating low-fat varieties of baked cakes and brownies. However, when eating low-fat products made with chia seeds, it’s best to bake your own rather than purchase processed commercial products. Luckily, there are several websites and video tutorials on the internet to help you.

When adding fiber to your diet, do it slowly so you give your body a chance to adjust. Also, be aware that some fibers can affect the absorption of prescribed medication. If you are taking supplemental fiber, one way to insure that your medications are not affected is to take your fiber supplement either one hour after or four hours before you take your prescription medications.

All this is very important, but what about weight loss? Eating the right amount of fiber for you helps keep you regular, and helps you feel full longer so you consume fewer calories. Fiber is an important factor for a healthy colon, healthy cholesterol, and good health overall. Trying to use fiber or fiber supplements as a silver bullet for weight loss is risky, because in extreme cases this can lead to other nutrients being less absorbed by the body. Use fiber to help create overall health, and as part of a plan for a permanent lifestyle change, which is the only way to achieve long-lasting weight loss.

My Top Five Personal Development Books for #WorldBookDay

Happy #WorldBookDay!

One of the reasons I love my work as a wellness coach is that personal development is such an integral part of my life and career. In honor of #worldbookday, I have created my own list of personal development books that have been life-changing for me. Here goes:

First, Manifest Your Destiny by Wayne Dyer. This was the first personal development book I ever read, and it really came when I needed it most. My mom had just died, and I was on the edge of despair. I needed some support to allow me to grieve, but to keep me from falling in isolation and depression. Dr. Dyer’s book helped me see that my view of the world was very a choice, and it challenged me to look at old paradigms and to question whether they supported me or just prolonged the pain.

Second, Quantum Success by Sandra Anne Taylor. In a world of books that recommend that you feel good and avoid feeling bad, Sandra Anne Taylor suggests that grief and sorrow need to be honored. If you push them aside in an attempt to just “feel good” they can fester and manifest in all kinds of emotional and physical symptoms. You don’t have to dwell in the negative emotion, that’s not the point. The point is to honor your feelings, process them, and move forward.

Third, The Secret by Rhonda Byrne. The Secret was revolutionary for me, because it helped me see how my spiritual practices had real-world effects. It also helped me to realize that my choices could be seen in the world around me, and that even though we all share this big blue marble, we live in different worlds by virtue of the fact that we have different experiences. The good thing is that we get to change our world anytime we want. When I put the lessons in The Secret into practice, my world did change. It didn’t happen overnight. With consistent application of the principles of this book, my entire life changed in two years. You may look at that and say, “Wow, two years! That’s a long time,” but the time will pass anyway. Why not make some changes for the better now so that your life in two years will be better?

Fourth, Failing Forward by John C. Maxwell. I grew up with a perfectionist for a parent. Life isn’t easy living with a perfectionist, especially when you’re young, because nothing you ever do is right. That is debilitating to a child’s psyche. As an adult, I still feared making mistakes and suffering from criticism. I didn’t realize that the worst criticism of all was really coming from inside my own head. Maxwell’s book helped me realize that mistakes are part of the process, and that failure must be embraced as part of the learning experience.

Fifth, The Five Major Pieces of the Life Puzzle by Jim Rohn. This book is amazing, because it is very practical. Jim Rohn lays down five specific areas of life where most problems lie, and talks about dealing with each one. Reading this book helped me see that the responsibility of my life lay squarely on my shoulders, and if I wanted to change, I could begin by examining one or more of these five areas, and then start making where I stood to make those changes in myself. If you want real-world, practical, and applicable, this is the book for you. It’s one of those books that everyone should read at least once. I read it once a year.

Thanks for reading. I hope you’ll find this list inspiring, and that you’ll examine your own library to see which books are your favorites. Happy #WorldBookDay! 

Weight Loss and Shopping

Weight Loss and the Shopping

Sticking to your weight loss plan while getting your shopping done can be done, and can even be enjoyed, if you follow a couple of simple strategies.

If you are currently on a weight loss program, you know that temptation is a daily battle. Advertising is everywhere, and it doesn’t matter what kind of eating plan you are following, there is bound to be an ad tempting you to eat something you either aren’t eating anymore, or are saving for that cheat day. But the ads are so tempting! They want to make you believe that you want it now. And what's even more tempting are the products themselves. Don't worry. Here are some easy ways to stick to your plan and lose weight without losing your mind.

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The grocery store is a battlefield in the war on weight. And casualties are everywhere. How do you shop while avoiding the foods that aren’t on your plan? Regardless of your weight loss plan, whole foods are probably high priority on your shopping list, and that usually includes produce, meat, and dairy. If you look at the layout of most grocery stores, the produce, meat, and dairy sections lay along the perimeter of the store. The aisles contain the processed foods. So, if you’re avoiding processed foods, just stick to the perimeter, where the whole food can be found, and only go down the aisles that have the specific items you need, such as baby items and toiletries. If you shop smart at the grocery store, you can stick to your plan and continue to lose weight.

The department store is another place where the fight to get you to eat foods not on your weight management plan is being waged. Regardless which store you frequent, all of them have some kind of grocery section, even if it’s just processed packaged food and juice. If processed foods aren’t on your eating plan, then you want to avoid that section of the store. If that’s not possible, then you need a strategy to help you cope with temptation until you become so married to your eating plan that you aren’t tempted any longer.

The best strategy to avoiding processed foods at a department store is to eat and be well hydrated before you go. You already know that you shouldn’t shop when hungry, because you’ll buy things that you want to eat now, even if you don’t look at them until you get home. What should you eat before you go to the store? A good blend of protein and carbs, so you’ll be satisfied for a long time, and you won’t have a sugar crash while you’re shopping. Avoid drinking anything sweet, even if it just tastes sweet (diet soda), before going to the store. Weight loss, if that’s your goal, can be done while still getting your department store shopping done.

The big box store is so common place these days. These stores usually require a membership to shop, and they’re so convenient. You can buy tires and poultry in one stop! And everything looks great, so what do you do? Once again, the best strategy is to eat and be well hydrated before you go out. Because they layout of these stores isn’t as clear cut as a grocery store, you’ll have to be creative as you go down the aisles. If you have to get olive oil, but that’s in the same aisle as the mac ‘n cheese, then don’t feel forced to go all the way down the aisle. Just go as far as the olive oil, and then turn around and go back. If there are several people in the aisle, just be polite and say “excuse me” and turn around. As long as you’re polite, no one will mind. What if they do mind? You can’t help what’s going on in someone else’s day. Just be polite and understanding, and proceed through your day.

Finally, after you check out at most big box stores, there is almost always a deli with pizza, sandwiches, and drinks, all processed and all full of calories. If you have eaten and you are well-hydrated, you should have no trouble walking past these areas as you leave. If you want to, plan to have a healthy snack at home, one that fits in with your weight management plan, of course. Sticking to your weight management plan while at the big box store is possible.

Did I say “finally?” I left shopping malls for last. Shopping malls come in all shapes and sizes. In this case, I’m counting town centers and discount shopping centers, too. These are great, because you can have a day-long excursion, all in one area. But what do you do if you’re on a weight loss program, how do you cope? I think one of the best things to do is the plan your trip to a shopping mall on your cheat day. If you have a shopping mall that has a restaurant that you just adore, then go on your cheat day and enjoy yourself. Don’t just have a meal, have an experience. And feel good about it. You’ve been sticking to your plan, and you are fitting this into your schedule, not yielding to temptation. I think any weight management plan should be 80% nutrition and 20% pleasure. Some people are more restrictive than this, and that’s fine. I favor the good ol’ 80/20.

Shopping while losing weight doesn’t need to be an exercise in stress. Sticking to your weight loss plan while getting your shopping done can be done, and can even be enjoyed.

Whole Eggs for Weight Loss

Whole Eggs for Weight Loss

In his article The 20 Most Weight Loss Friendly Foods on the Planet (authoritynutrition.com), author Kris Gunnars discusses foods that may be helpful to weight loss. His article references specific scientific studies, which is great for those of us who crave documentation. The first item on his list is eggs.

Eggs are a natural, protein-rich food that are also low in calories. A large egg has only 70 calories. They are also the perfect breakfast food. Starting your day with a protein based meal keeps you satisfied longer, and helps your body burn more calories throughout the day. If you want to lose weight, a protein based breakfast is a great place to start.

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For a healthy start to your day, poach your eggs. If you want to liven things up a bit, fill a skillet three-fourths full with water. Add a tablespoon of vinegar to help the eggs hold their shape. Now, here’s where things get crazy. Add a teaspoon of salt and a cup of frozen mixed vegetables to the water. The vinegar will brighten their flavor. If you don’t want to use vinegar, you can substitute another acid, like lemon or lime juice. Bring the water to a boil and add your eggs. Let the water simmer gently for four minutes, then use a slotted spoon to remove the eggs to a warm plate. Sprinkle with salt and pepper, then using the same slotted spoon, top with the mixed vegetables. For a variation, you could drizzle the vegetables with a little extra virgin olive oil. If you’re concerned about using too much, use an aerosol bottle like Misto.

Maybe you’d prefer your eggs fried. Using a non-stick pan and a quick spritz of cooking spray, you could turn the ingredients above into an omelet. Cook the vegetables in the microwave first, according to the package directions, and drain them before adding them to the pan. And you could still drizzle the finished omelet with olive oil, if you cared to.

Not in the mood for an omelet? Spritz a non-stick skillet with cooking spray and place over medium-low heat. In the meantime, cook your vegetables in the microwave according to the package directions. When the vegetables are done, drain them and set aside. Turn your skillet up on high and add the eggs. Wait one minute, and then cover the skillet and turn off the heat for one minute. While you wait, arrange your vegetables on your plate, and then add the eggs. If you prefer your egg yolks runny, turn off the heat and wait 30 seconds. If you prefer the yolks firmer, let stand for a minute and a half.

No matter how you choose to cook your eggs, experiment and have fun with the preparation. Choose the ideal foods for your particular weight loss plan, and enjoy the journey.

16 Ways to Lose Weight

16 Ways to Lose Weight

In her article, 16 Ways to Lose Weight (Health magazine) author Jessica Girdwain features small tweaks that anyone can make which can lead to significant weight loss. The small changes work better than big ones, since people tend to rebel against big changes, even when they themselves have decided to pursue them.

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Out of the tweaks she has provided, the one I think is most important is having breakfast. A small breakfast that includes a balance of protein and carbohydrates is one of the best things you can do, because it boosts your metabolism and regulates your blood sugar levels.

Another tweak is to make better choices in snacks. Have a clear-out of your pantry and get rid of all the high carb, high fat snacks that are keeping you tired and unhealthy. Instead of buying those same snacks, switch to a healthier choice option that has a good balance of carbs and protein, like roasted nuts or kelp crisps. A sweet option might be a protein bar or a cereal bar, as long as it has that good balance of carbs and protein, and is not too high in sugar.

Another tweak is to add more vegetables to your diet. This is easier than it sounds. When making your food, simply add another cup of vegetables to the recipe. The extra fiber will fill you up faster, keep you regular, and provide extra nutrients.

Finally, if you are wanting to add some physical activity to your life, but don’t think you have time to join a gym, try yoga. Get some comfortable, loose fitting clothes and set aside 20 minutes. With practice, you will become stronger and more flexible, and you won’t be shelling out a load of money for exercise equipment that you hang your clothes on.

Small tweaks to your daily regimen can lead to big weight loss.

February is Heart Health Month

February is Heart Health Month

February is Heart Health month, and Herbalife is here to help with products designed to keep your heart beating in tune with your personal drummer. These products address the macro-nutrients associated with heart health. The first macro-nutrient is well known, and that’s water. I won’t talk about water here. We all know we should be drinking it. But if you don’t like the taste of water, and want to drink something to keep yourself hydrated and help you lose weight, too, try Herbal Concentrate Tea.

Fish Oil (Herbalifeline and Tri-Shield)

The first time I remember seeing anything about fish oil was a commercial on television. It was touting the low incidence of heart disease associated with the traditional Inuit diet, which is high in fat. That was so long ago, I don’t remember what year it was.

Omega-3 fatty acids are the compounds from fish oil that provide the benefits. Eating two servings of cold water, fatty fish each week is slightly better than taking a fish oil product daily, but if your diet doesn’t include two servings a week, a supplement is fine. The daily dose of fish oil is no more than 3000mg. You should talk to your doctor if you want to take more than that. Too much fish oil can cause nausea and diarrhea.

Some companies make a krill oil product. Krill is a small, shrimp-like animal from the Antarctic. Krill oil provides many of the same benefits as fish oil, but it also decreases inflammation and makes platelets less sticky, which helps reduce the formation of blood clots. It takes much less krill oil to provide the same benefit as much larger dose of fish oil. Because of this, people who have trouble swallowing pills prefer krill oil over fish oil.

Garlic (Mega Garlic Plus)

Garlic has been used in food and as medicine since ancient times. Garlic is used to help maintain blood pressure and to make blood vessels suppler, which can be useful in slowing the progression hardening of the arteries. Garlic is further used to help reduce cholesterol. There is no unifying medical theory that shows why garlic works, and although the medical community acknowledges the use of garlic as medicine, there is no agreement on its effectiveness.

Garlic is most effective when it’s crushed so that the compounds inside can mix. When garlic is heated above 140F, some of these compounds are destroyed. I love garlic, and I would eat it every day if I could. Of course, I’d be sleeping alone if I did. But everything has its own limits. How much is too much? 3 heads of raw garlic every day for 30 days for a 140lb person would prove fatal to the liver, as well as cause severe anemia.

Nitric Oxide (Niteworks)

Do a search on nitric oxide, and the first results you see are for supplement ads.  Nitric oxide is big business. It was originally thought to be a component of air pollution until its role in the body was discovered in 1980. In 1998, three American scientists were awarded the Nobel prize in Medicine for their research its role in the cardiovascular system. One of those scientists was Dr. Lou Ignarro.
Nitric oxide is naturally occurring in the body. It relaxes and opens the blood vessels.
Nitric oxide supplements supply two amino acids which promote the production of nitric oxide in the body.

All three of these macro-nutrients have other functions in the body besides heart health, including immune system support and memory function. This February, be good to yourself and good to your heart. After all, you can’t beat a healthy heart.