Thursday, September 16, 2010

Dr. Crew's VACATION!!!

To all my devoted blog readers:

I will going on vacation from Friday, September 17 until October 3, 2010. I will resume my daily blog entries upon my return.

Best wishes for excellent health, peace, and contentment!


Quiet Voice

Courage doesn't always roar.
Sometimes courage is the quiet voice at the end of the day, saying,"I will try again tomorrow."

Mary Anne Radmacher

Light and Darkness

" The sage awakes to light in the night of all creatures. That which the world calls day is the night of ignorance to the wise."

The Bhagavad Gita

This scripture means that when all creatures are living in the illusion of darkness, the sage sees things as they really are, and awakes to that vision, praising the perfection.

Conversely, what the world calls "day" (or "bright" or "real") is an illusion. The "night of ignorance" refers to the wise person who sees how pointless and worthless the shiny stuff of life that most people seek truly is.

Peer deeply into the darkness, then, and you will see the light. Yet turn away from the brightness of what others call "day", for they mistake the bright for the good.

A Child's Eyes

"Look at everything as though you are seeing it for the first time, with eyes of a child, fresh with wonder."

Joseph Cornell

Looking Inside

"Your vision becomes clear when you look inside your heart.
Who looks outside, dreams.
Who looks inside, awakens."

Carl Jung

Nutrients From Food

There’s no evidence that extra antioxidants from pills will help you live longer.
Get your nutrients from food instead.

Most people don’t need to soup up their diet with extra vitamins and antioxidant supplements. If you eat a well-balanced diet that’s rich in whole grains, fruits, vegetables and lean protein, you should be getting most of the nutrients you need. The two caveats to that are vitamin D and calcium, which most people don’t get enough of. Besides, research has yet to show that there are any true benefits to taking high doses of antioxidants. A Cochrane Review that analyzed 67 studies on antioxidant supplements found that they do not lower healthy or sick people’s risk of death. Supplement your diet with extra veggies instead.

Wednesday, September 15, 2010


"At the center of your being you have the answer;
you know who you are and you know what you want."

Lao Tzu

Listening Fully

Tips to Listen Fully

1. Realize the distinction between listening and hearing. Hearing is an auditory/physiological process. Listening involves the whole person—mind, heart and soul. Attentiveness, interest, and concern need to shine through.
Listen with your whole self. Forget yourself for a short while and show an interest. There’s so much to learn from people. Everybody has a story.

2. Reflect back on what the other says. Comment on it; it makes them feel heard. All too often we bring it back to ourselves. Let people feel that it’s all about them for that moment.

3. Be present and stay focused. Stay with the other person’s talk. It’s obvious when the listener is simply thinking about his next comment.

4. Ask questions—meaningful ones, not the concrete 5 W questions (where, what, who, when, why). It shows you really want to understand the other person, not just participate at the bare minimum.

5. Acknowledge feelings. I know this can sound like touchy feely stuff. But it’s the crux of good communication. It’s worth repeating again: when people feel understood, they’re less likely to get defensive and argumentative.

As human beings, our visceral need is to feel held, with words, rather than to receive solutions.
When we get the space and understanding we need, we can usually come to our own answers. And if not, there’s always time to brainstorm for possible solutions.

In the simple act of listening, you can reveal much to someone else. What if we all just listened more?

Circuit Training

The heart is an amazing muscle that responds well to any continuous activity, regardless of source. It neither differentiates between activities nor prefers one activity over another. As a result, the heart muscle enjoys cardio circuit training as much as it enjoys a good jog or walk.

In addition to keeping your heart happy and healthy, cardio circuit training also provides enough exercise variety to utilize and tone the muscles of both the upper and lower body in an alternating fashion. More fat calories are burned; peripheral circulation is increased; respiration is improved; and the body builds strength and endurance. Overall, your physical well-being gets better through cardio circuit training.

Motivation is essential in any fitness program. If you aren’t motivated, you probably aren’t going to stick with the program. The variety involved in cardio circuit training can help to keep you motivated, and when you’re motivated, you are more apt to get moving! The rewards you’ll reap, including a high-energy existence, make it worth the effort. So, what are you waiting for?
Get moving!

You've Got To Be Taught

“You've got to be taught
To hate and fear,
You've got to be taught
From year to year,
It's got to be drummed
In your dear little ear
You've got to be carefully taught.

You've got to be taught to be afraid
Of people whose eyes are oddly made,
And people whose skin is a different shade,
You've got to be carefully taught.

You've got to be taught before it's too late,
Before you are six or seven or eight,
To hate all the people your relatives hate,
You've got to be carefully taught.”

Richard Rodgers
South Pacific

Tuesday, September 14, 2010


Solve it by walking.
Take a walk in a natural setting and focus on your footsteps. A walk can give you perspective on something that is puzzling you.

Explore the relationship between your body and mind: What is the connection between your mental state and any degree of physical pain?


Wherever there is light, there is shadow.
Wherever there is length, there is shortness,
wherever there is white, there is black.
Just like these, nothing can exist alone.


Sowing/Reaping, Paths/Trails

"As you sow, so shall you reap."

Galatians 6:7

"Do not follow where the path may lead.
Go instead where there is no path and leave a trail."

Ralph Waldo Emerson

Getting Unstuck

When you’re dealing with something that can’t be changed, you have choices. You can choose to struggle, battle, and cling, and remain stuck—stuck in an unfavorable situation, with negative feelings. Or, you can choose to go with the flow—in other words, you can choose to accept the situation, let go of negative thoughts about it, and open up to a change in direction.

Is there an area in your life where you’re feeling stuck? Perhaps you’re feeling stuck in an unsatisfying job or in an unhappy relationship. Or maybe you’re feeling stuck reliving past events that are causing feelings of sadness or regret. Use this awareness as an indicator that it’s time to go with the flow—use it as your inner compass to get you moving again in a new and positive direction.

First ask yourself: Will any amount of thinking, forcing, or coaxing alter my situation? If the answer is no, accept that fact. Without acceptance, you’ll continue to fight, resist, and struggle, which will erode your joy and energy. On the other hand, accepting the situation for what it is and choosing to go with the flow will bring tranquility, peace, and lightness.

Next, ask yourself: Which thoughts and old beliefs do I need to let go of? Let go of any thoughts about the situation that are causing upsetting feelings; such as impatience, jealousy, fear, or anger. One way to do this is to trust that out of every situation, good will come. When you choose to believe that good will come out of every experience, you’ll soon discover that perceived obstacles are really blessings in disguise. Sometimes these obstacles serve to nudge you in a new direction—one that will open up your world to magnificent experiences. Sometimes they help you become a stronger, better, and wiser you. Take all the positives you can out of each experience and choose to leave the negative feelings behind.

Finally, ask yourself: In which new direction would I like to head? It’s important to understand that going with the flow doesn’t mean you drift aimlessly and allow the tide to determine where in your life you’ll end up. It’s fulfilling to decide where you want to go and then take the steps to get there.
Take the time to determine in which new direction you’d like to go.

Accept the situation for what it is, let go of negative thoughts associated with it by trusting that good will come out of every experience, and open up to a change in direction.

Start Digging

"The trick is that you can't find the hidden treasure until you start digging. Often enough, if you take the leap and do something, something will happen. Probably not what you thought, but something."

Debbi Fields

Cholesterol Levels

Cholesterol tests aren’t just for the over-50 set. If you’re over 20, have your levels tested at least every five years.

When was the last time you had your cholesterol checked? High cholesterol is one of the main risk factors for heart disease, and — though cholesterol levels do climb as we age — is not limited to AARP members. Two-thirds of young adults have at least one risk factor for heart disease, but less than half of them are screened for high cholesterol. That’s according to a study in the Annals of Family Medicine.
Factors that put you at greater risk for heart disease include having a parent or sibling with heart disease, having diabetes, being overweight, smoking and not exercising. Stress is also a significant risk factor for heart disease and can rival the other more traditional risk factors, such as diabetes and high blood pressure.

Monday, September 13, 2010


"You can't be everything to everyone."


"I don't know the key to success, but the key to failure is to try to please everyone."

Bill Cosby

"God has given you one face, and you make yourself another."

William Shakespeare

Zen Eating

To eat in the Zen way, every bite and crumb should be fully and completely tasted.
If you are present in your eating, you can't binge.
You may find more enjoyment in healthful foods.
If you savor every bite of chocolate or French fries,
you won't need much.

Zinc For Cold Season

Swear by zinc when you get sick? Stick with oral lozenges. Zinc nasal gels or sprays may damage your sense of smell.

Fall is around the corner and with it comes cold season. Though experts don’t yet agree on whether zinc can help lessen a cold’s duration, many consumers still swear by the supplements.
If you choose to take zinc, forego the nasal variety and opt for zinc lozenges instead. Using gels and sprays that contain zinc may lead to a permanent loss of smell, according to Terence Davidson, MD, who published a study on the mineral’s effects in the Archives of Otolaryngology—Head & Neck Surgery.
Other ways to keep colds at bay: Wash your hands frequently, and avoid touching your eyes, nose and mouth.

Lack Of Will

"The difference between a successful person and others is not a lack of strength,
not a lack of knowledge,
but rather in a lack of will."

Vince Lombardi

Friday, September 10, 2010


"How we remember, what we remember and why we remember form the most personal map of our individuality.”

Christina Baldwin

All too often we build our identities around days that have come and gone–memories with cracks we tend to fill in with whatever we want to believe.

Oddly, those things aren’t always positive. Sometimes we invest ourselves in ideas about yesterday that support our sense of helplessness because it’s easier than taking responsibility for today. If you remember yourself as a victim, your current circumstances seem like someone else’s doing.

Our past doesn’t have to define us, but it will if we live in disempowering stories. Our mistakes don’t have to limit us, but they will if we dwell on the memories of falling short.

How might your world expand if you challenge what you think you remember and focus your thoughts in the moment instead?

Seeing GOD

"If you do not see God in the next person you meet,
you need look no further."


Deep Lessons

“Whenever something negative happens to you, there is a deep lesson concealed within it.”

Eckhart Tolle

Things might not happen for a reason, but we can always find a reason to move on enriched.

We can let disappointments devastate us; or we can move on in humility, finding opportunities within the hardship.

We can let frustrations consume us; or we can foster a sense of peace and balance, choosing not to live in a constant state or reaction to our circumstances.

We can let dissatisfaction gnaw away at our spirits, assuming it’s too late to create life as we want to experience it; or we can live powerfully in the now, choosing every day to do something that makes us feel fulfilled.

These are the options we’re given in life–to drown in our sorrow about what we can’t control, or soar in the possibilities of everything we can.

What do you choose today?

Chronic Pain and Socialization

Not the touchy-feely type? Maybe it’s time to let people in. People who push others away are at greater risk of chronic pain issues.

How you relate to others may predict what kind of health problems you’ll face later in life, according to a study in the journal Health Psychology. While people who have intimacy issues are more likely to suffer from chronic pain, those who are insecure, clingy or anxious in the relationships are at even greater risk of chronic pain, as well as cardiovascular issues, like stroke, heart attack and high blood pressure.

This study provides further evidence that the mind and body are intrinsically connected. While more research is needed, it’s quite plausible that taking care of your emotional health — by reducing stress, dealing with depression and establishing close relationships — may even prevent physical ailments.

Seeing Beauty

"Never lose an opportunity of seeing anything that is beautiful.
Welcome it in every face, in every sky, in every flower."

Ralph Waldo Emerson

Thursday, September 9, 2010

Who Is Suffering?

Who is the one suffering from anger?
The person who has harmed you has gone on to live their life while you are the one sitting here feeling the persecution, burning, and constriction of anger.
Out of compassion to yourself,
to ease your own heart,

When Enough Is Enough

Nothing is more insidious than possession.
Nothing is more dangerous than desire.
Nothing is more disastrous than greed.

If you know when enough is enough,
you will always have enough.

Lao Tzu

The Mind

"The mind is the sole cause for happiness as well as for misery,
for bondage or for freedom. "

Sai Baba

Sugar Alcohols

Some sugar-free products can affect diabetics. If eaten in large amounts, sugar alcohols like xylitol may increase blood sugar levels.

If you have diabetes or are trying to control your blood sugar, go easy on foods containing sugar alcohol. Though generally considered okay in small amounts, sugar alcohols like maltitol, sorbitol and lactitol can raise blood sugar levels in some people when eaten to excess.
Since they are commonly found in processed, sugar-free foods like gum, hard candies, soft drinks, cookies and other sweets, limiting your intake of these kinds of foods is your best bet.


“Don’t seek, don’t search, don’t ask, don’t knock, don’t demand – relax.
If you relax, it comes.
If you relax, it is there.
If you relax, you start vibrating with it.”


We often associate getting what we want with fighting. We attack our to-do list. We struggle for success. We fight time to make some for ourselves.
The result of all that pushing and prodding might be accomplishment, but it comes encased in tension.


Breathe some more.
Everything will get done.
How much you struggle is entirely up to you.

Mary Anne Radmacher Quotes

"It is not the easy or convenient life for which I search,but life lived to the edge of all that I may be."

Mary Anne Radmacher

"Begin each day as if it were on purpose."

Mary Anne Radmacher

"Choose with no regret."

Mary Anne Radmacher

Wednesday, September 8, 2010

Each Night

When you lie down at night, reflect on the day that was.
Remember your accomplishments and your frustrations - things done as well as undone.
Genuinely examine your behavior and the quality of your life.
Recognize your repetitive patterns.
Assess how fruitful they actually are.
Then rest.

Knowing WHEN

"Sometimes one creates a dynamic impression by saying something, and sometimes one creates as significant an impression by remaining silent."

Dalai Lama

Either A Daring Adventure, Or Nothing

"Security is mostly a superstition.
It does not exist in nature, nor do the children of men as a whole experience it.
Avoiding danger is no safer in the long run than outright exposure.
Life is either a daring adventure, or nothing."

Helen Keller

Habits 2

"Successful people are simply those with successful habits."

Brian Tracy


"We first make our habits,
and then our habits make us."

John Dryden

Post-Workout Stretching

Make your strength-training regimen work even harder. Post-workout stretching can help build muscle strength.

Adding a stretching routine to your workout may help build muscle faster. That’s according to a study in the Journal of Strength and Conditioning Research. In the study, all participants performed weight-resistance exercises three times a week. Half of them did two 30-minute stretching sessions a week, in addition to the strengthening routine.

After eight weeks, those in the stretching group showed twice the improvement in muscle strength as those who did weight-resistance exercises alone. According to the study’s author, exercise physiologist Jason Winchester, Ph.D., stretching should always be done at the end of your workout, after you’re warmed up.

The Three Doors

Try to keep the three doors -
your body,
your mouth,
and your mind -
as pure as possible in the practice of karma.

Tuesday, September 7, 2010


"Happiness is not something ready made.
It comes from your own actions."

Dalai Lama

Tao Translation In Modern Words---#78

If you are too attached to your possessions,
they will bring you misery.
If you hang on to your riches,
you will suffer substantial loss.
If you know when you have enough,
you will never be disgraced.
If you practice moderation,
you can stay out of trouble.

Our Problems

"Our problems are not solved by physical force, by hatred, by war.
Our problems are solved by loving-kindness, by gentleness, by joy."


A Dreamer

"Every great dream begins with a dreamer.
Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world."

Harriet Tubman

Close Personal Relationships and Longevity

Close, personal relationships can help you live longer.

New research from Brigham Young University gives new meaning to the phrase “friends with benefits.” Maintaining close ties with family and friends is as good for your health and longevity as not smoking, say researchers. The study backs up previous research that shows strong emotional bonds offer psychological and physical perks. Studies suggest that people with meaningful friendships are happier, get fewer colds and have lower stress levels than those who lack strong relationships.

Foster your friendships by making frequent dates with your girlfriends or buddies. If you could use a new shoulder to lean on, get involved in your community or church by volunteering. Or sign up for a class where you’re sure to meet like-minded people.

Friday, September 3, 2010


You always have a reason--and usually, a pretty good one--
for doing what you are doing and choosing what you are

Be careful not to convince yourself that you are
doing something against your will.

Such a thing is impossible.

Therefore, be honest with yourself as to why you are choosing
to do a particular thing.

Then, do it gladly, knowing that you
are always getting to do what you want.

The statement "I have no choice" is a lie.
You can choose.
You simply do not prefer the alternatives available to you, for whatever reason.
So you select the outcome that you most prefer.

Isn't that power?

Calming Ourselves

When we are angry, we need to calm ourselves.

Breathing in, I calm my anger.
Breathing out, I take care of my anger.

Using Your Own Measuring Stick

“Some people thrive on huge, dramatic change.
Some people prefer the slow and steady route.
Do what’s right for you.”

Julie Morgenstern

There’s a common misconception that success and happiness have something to do with being busy, taking lots of risks, and living a fast-paced life.

There is a possibility that’s what happiness means to you, but it isn’t universally true.
Very little is.
There’s no point in living your life by someone else’s measuring stick.
That’s a recipe for dissatisfaction.

The best we can do in life is identify our own truth and then find the courage to honor it.
Other people might not always agree.
They might have opinions.
They might even judge.
We don’t have to live for their approval.
We have to live for our own.

Organic "Junk Food"

Why you might want to pass on the organic cookies: People eat more junk food when it’s labeled as organic.

If they’re organic, they can’t be bad for you, right? Wrong. A study at the University of Michigan shows that people often believe that organic snack foods have fewer calories and are okay to eat more often. However, just because a bag of sweet potato chips or cream-filled cookies is organic does not mean it’s better for you.
They often contain just as many calories and grams of fat as their conventional nonorganic counterparts. As with any snack food, eat them sparingly when you’re craving a special treat. Or better yet, skip the processed food and go straight for the organic apples or veggies for a healthier, satisfying snack.


To all of my daily blog readers,

I am sorry that I have not been able to post new blog entries since 8/31/10. My PC had a major meltdown. The good news is I am up and running and will continue my daily blog posts.

Dr. Crew