Thursday, December 31, 2009

You Need Some Resolutions?

For those who haven't yet created a focus for next year, let me offer a few suggestions...

1. Worry less and relax more.

2. Take better care of your body, not to meet someone else's standards of weight or shape, but strictly in order for you to feel your best.

3. Plant a tree for posterity. While literally planting a tree is always a good project, I mean this suggestion symbolically.
Consider, in everything you do, how your decisions and actions will impact the legacy you leave for future generations.
How can you leave your family, the political system, the environment, the whole world, better than you found it?

Have a happy and safe New Year, and enjoy a wonderful 2010.

A Resolution for 2010

Every day is a good day to make a resolution for beginning a new way of living, but the New Year's Day holiday provides a good focus for reviewing our lives and resolving to live each day with conscious attention.

Go ahead...make it a year full of conscious attention and a true and loving heart; for others and toward yourself.

Truth and Love Prevail

When I despair, I remember that all through history
the way of truth and love has always won.
There have been tyrants and murderers and for a time they seem invincible
but in the end,
they always fall -
think of it,


Spiritual Insights

Intellectual knowledge exists in and of the brain.
Because the brain is part of the body, which must one day expire,
this collection of facts, however large and impressive,
will expire as well.
Spiritual insights transcend even death.

Lao Tzu


With a solid plan and a belief in myself, there's nothing I can't do.

5 Simple Changes in Your Eating for the New Year

If you are like millions of others who have some pounds to shed, you want it gone yesterday. But at the same time you do not want to suffer or go hungry. Luckily you don’t have to go through drastic measures to get results. In many cases, you can make little changes that will help you lose the weight – and keep it off. It's a new year. Here are some suggestions that can help you make this new year a fat loss year.

Don't turn to a “crash” diet or get frustrated in your weight loss attempts. Instead try incorporating these five simple changes into your lifestyle. You will be pleasantly surprised at the results.

Start Moving More
This does not necessarily mean that you have to take up training for a marathon, or start an aerobics routine that you will abandon at the first sign of boredom. But it does mean that you should start “moving” a little bit more each day. Whether it’s a brisk 20-minute walk during your lunch break, or going a few extra blocks when walking the dog, you can make strides in your weight loss attempts. It may not seem like a lot, but even this little change will bring a bit more of the activity that you need to maintain a healthy weight.

Start Counting Calories
Look for a chart online that gives the amount of calories that you should be eating on a daily basis. Then look for calorie charts that display the amount of calories in the foods that you eat. Record everything you eat along with the fat and calories in a food diary. Sometimes just being aware of what you eat will make a huge impact on your weight loss program. Many people do not realize that a great deal of their favorite foods are loaded with fats and sugars, which in turn add up to enormous calories and subsequent weight gain. When you start counting calories and create an awareness of the calories that you are consuming, you will start to lose weight.

Replace All of your Drinks with Water
By replacing juices, soft drinks and alcohol with water, you can potentially drop up to 30 pounds in a single month (assuming you are drinking these drinks regularly). It makes sense when you consider that a can of soda can have up to 180 calories, and that many people drink up to six or more cans a day. While some people understand that their soda habit is a cause for concern when it comes to weight loss, others do not even realize that they are consuming so many calories in this manner. If you’re either one of these types, you’ll be amazed at how much weight you can drop simply switching to water.

Stay Away from Sweets
Sweets are empty calories. What does that mean? Basically, they offer no nutritional value whatsoever, but rather end up on your belly, thighs and backside as stored fat. If you want to achieve lasting weight loss, you need to stay away from cakes, cookies, candy and sugared drinks. That doesn’t mean that you can never have a treat, however. Just remember to try to limit the intake of sweets in your diet.

Eat Slowly and Mindfully
It takes approximately 15-20 minutes for your brain to get the message from your stomach that you are nearing satiation. SLOW DOWN, enjoy each bite of your food. Use all 5 senses to really enjoy and appreciate your eating experience.

While successful weight loss is not impossible, it can sometimes seem that way. But simply by incorporating these small changes into your everyday (and otherwise healthy) lifestyle, you can achieve your weight-loss goals.


"Appreciate again and again,
freshly and naively,
the basic goodness of life,
with awe,
and even ecstasy,
however stale these experiences may have become to others."

Abraham Maslow

Wednesday, December 30, 2009

Truth With LOVE

Whenever you offer TRUTH it must be given with love,
or the message and the messenger will be rejected.


Self Meditation 34

Washing the dishes, consider each dish and utensil as sacred.
Follow your breath.
Do not hurry.
Consider this task to be the most important thing in life.

Let yourself be absorbed by a plant's slow and confident growth.

Confront challenges through
inner strength
and courage.

Nirvana and Enlightenment #147

Knowing more than you
does not mean Absolute Knowledge.

Many people fall under the illusion that a teacher who knows a lot about
a specific subject is enlightened.

Study equals knowledge.
But, knowledge does not equal enlightenment.
Enlightenment is the opposite of knowledge.

Knowing this,
let go of knowing this.

Planting Seeds

"Don't judge each day by the harvest you reap but by the seeds that you plant."

Robert Louis Stevenson

Who Said That?

Hate the sin,
love the sinner.



I am at peace with myself.

Tuesday, December 29, 2009

Dining Out and Fat Loss

When dining out - plan and prepare, just as you would at home.

What if you have a scheduled lunch meeting, or you're going out to dinner with friends? No worries! You can eat healthy in just about every restaurant you can imagine if you follow the guidelines, combine the right foods, and stop eating when comfortably full, not stuffed.

For example, at lunchtime, you'll want a lean, complete protein, a natural starchy carb (and/or a little fruit), and a fibrous carb. I can't think of a restaurant anywhere that doesn't offer an option to meet these guidelines. If you're eating at a Mexican restaurant, for example, you could order fajitas with lean meat and lots of veggies (ask them to go very light on the oil), with a side of black beans and brown rice. Or if you want to do fast food, go to Subway and have a turkey sub with lots of veggies on whole wheat (hold the mayo but go for the mustard). Even burger chains now have excellent chicken salads with a variety of veggies and some apple slices as well.

Every restaurant has at least a couple of good options, if you follow the guidelines and order wisely. Pick a side salad instead of fries, request that your chicken or fish be grilled instead of fried. Ask that your food be prepared with no oil or butter; request that sauces, condiments, and dressings come on the side. That way, you -not the chef-have complete control over how much you add.

Eat regular frequent meals during the day.

Don't starve yourself to compensate for your dinner plans.

Do eat fewer calories during the day, if you want, to compensate for a beer or other "non-ideal" foods, but make sure that you don't go into the meal starved or you'll likely lose control and make unwise choices.

If you begin feeling hungry before dinner, eat a small healthy snack to hold you over. This will allow you to arrive at the meal pleasantly hungry so you can relax, eat slowly, and enjoy the meal rather than needing to devour everything in sight.

Be sure to order what you really want when eating out. If you only order what you think you should rather than what you really want, you may be satisfied physically but not psychologically and you'll most likely crave something more and give in to temptation later in the evening.

Just remember to make healthy changes to the foods: cut down on the fattening or sugar-packed extras, such as cheese, oil, butter, sour cream, dressings, etc, that are really not needed to enjoy the meal.

The most important point to remember when dining out is that YOU are the paying customer and you can request the way the food is prepared.
Unless you say something in advance, your food may be high in fat and sugar, not things you want to be eating for maximum fat loss.

I can be reached for Nutritional Consultations at 631-880-2531.


Avoiding Comparisons With Others

"One of the sanest, surest, and most generous joys of life comes from being happy over the good fortune of others."

Robert A. Heinlein

Sadly, it is human tendency to measure success by comparison with our neighbors.
A consequence of this tendency is the instinct to wish for others to fail and our own status to therefore appear higher by comparison.

Strive to cheer whenever others succeed and to avoid viewing your own achievements in comparison to others.

Ten Tips For Cooking Healthier Meals

Cooking well-balanced meals on a regular basis can be a challenge, especially when it’s easy to fall into a rut of the same old recipes or give in to tempting flavors that don’t do your waistline any favors. But there are simple steps you can take to make sure you’re making the healthiest meals possible.

The basic ingredients that we all cook with are essentially healthy. A piece of chicken and some vegetables sounds like the perfect meal for a health-conscious person, but the cooking process often increases the fat content through the use of flavor-enhancing oils and butters. To retain the healthy benefits, it’s best to use lean cooking methods that don't rely on added fat for flavor or moisture.

Try these tips to make all of your meals healthier.

1. Begin with produce
Before you even start to cook, follow the golden rule of healthy eating and always kick off the meal with fresh fruit and vegetables. Canned, packaged, and processed foods don't offer the same nutritional value as fresh foods, and often contain extra sugar and salt to help preserve them. Keep it fresh and enjoy the natural, flavorful goodness.

2. Say "no" to deep-frying
Submerging food in boiling grease is definitely not a healthy method of cooking. Your best options are to grill or bake, as little or no added oil or butter is required. Grilling on a barbecue also gives your food a delicious, char-grilled flavor that you just can’t get another way.

3. Rack and roast
When you roast meat, place it on a rack so the fat and juices drip down on to the tray and away from your plate. Also, cook your vegetables on a separate tray so they are away from the fat and juices of the meat.

4. Baste with stock, not fats
When you roast a lamb or chicken, use meat or vegetable stock to retain moisture instead of butter, oil or drippings. Stock adds plenty of flavor and helps to keep your meats moist.

5. Switch to "non-stick" pans
If you just can’t part with fried fare, cut back on butter and oil by using a non-stick pan. You can fry eggs, make pancakes and cook virtually anything without having to add extra fat to get tasty results.

6. Give veggies the steam treatment
Steaming vegetables over boiling water is one of the best preparation methods, as very few nutrients are lost in the cooking process and no added fat is needed.

7. "Wok and roll"
When you don't feel like steamed or boiled veggies, use a wok and stir-fry them instead. This method keeps vegetables crisp and brings out their flavor. Use a small amount of canola or vegetable oil and toss chopped veggies around in a wok for a couple of minutes until done.

8. Cook "naked" meats
Removing the skin from meats and poultry can reduce the fat and calories by up to 50 percent.

9. Use cooking spray
Light cooking sprays let you use half the amount of oil you would normally use from a bottle. A spray of olive oil can also be used in place of butter to grease a pan.

10. Make the most of herbs and spices
Many sauces are high in sugar or fat and really aren't necessary if the food is full of flavor. There are hundreds of herbs and spices you can add to your meals instead of relying on a sauce.

Eating healthfully doesn’t have to be hard – nor tasteless. With the above tips you can prepare foods that are healthy and delicious.

Self Meditation 33

We can sense the ever-changing waves around us and breathe and relax.
We can rest in the eternal present.
We can learn that no matter what happens, we are home.

We Are The Same

We are the same as plants, as trees, as other people, and as the rain that falls.
We consist of that which is around us;
We are the same as everything.



I am rewarded for all the work I do.

Healthy Eating Tip 23

Good Protein Sources

Some excellent plant sources of protein include lentils, black beans, soybeans, pinto beans, tofu, nuts, and seeds.
Grain products such as Bulgar wheat and oatmeal are also good sources of protein and excellent sources of fiber!

Monday, December 28, 2009

I Alone

Even if everyone else is not doing good,
I alone will.
Even if everyone else is doing wrong,
I alone will not.


Transmitting Anger Into Energy

I have learned through bitter experience the one supreme lesson
to conserve my anger,
and as heat conserved is transmitted into energy,
even so our anger controlled can be transmitted
into a power
that can move the world.


Self Meditation 32

Consider what really matters most to you right now.

What would you need to do and say to feel complete before you die, to feel that you were not leaving any loose ends behind and that you were dying in peace?

If you really had a year to live, how would you change your life, beginning right now?

Healthy Living Tip 18

To keep your skin looking healthy, smooth and soft, eat some blueberries.
Blueberries are packed with antioxidants that neutralize the effects of free radicals on your skin.


You need more than 40 different nutrients for good health, and no single food supplies them all.
Your daily food selection should include bread and other whole-grain products, fruits, vegetables, dairy products, and protein sources.

Thursday, December 24, 2009

What You Think You Become

The mind is everything.
What you think
you become.


Nirvana and Enlightenment #146

To take no action
sounds like a very Zen statement.
But, to take no action, life ceases to exist.

Life gone.
Nirvana is gone.

Nirvana is a living experience.

Do dead people contemplate Nirvana?

Self Meditation 31

Study the letting go process of dying, in little ways, via the frequent opportunities you have to let go.

Meditative prayer approaches God with humility and devotion, contemplates His divine qualities, and invites His presence into the heart of the meditator.
It is not "ordinary" prayer which includes complaints and requests.

The Well-Directed Mind

Whatever a mother, father or someone else might do for you,
the well-directed mind
can do for you
even better.


Wednesday, December 23, 2009

A "High Energy" Eating Plan

As strange as this may sound at first, certain foods require more energy to process and digest than others do. And eating them regularly can help you lose fat and stay energized throughout the day.

Many foods fit the bill as "high-energy" foods, such as celery, carrots, and apples - just to name a few. Simply eating a small portion of these types of foods right before your meal, will give you all 4 of the benefits listed above, making it easier to stick with your nutrition plan. Sounds pretty simple, huh? It is.

Eat a 1/2 of an apple 15 minutes prior to your first meal. Then eat a healthy breakfast that contains, a natural starchy carb, like oatmeal. And finally, include a protein source, such as a small protein shake. You'll find that you'll eat less, and your cravings for sugar will dramatically diminish. The pectin in the apple peel will help your blood sugar stabilize and you'll be less hungry throughout the day and have more energy.

Eat a raw carrot (or several baby carrots) immediately before lunch. Then, eat a healthy lunch: a small portion of a natural starchy carb, such as black beans or brown rice, some veggies, such as a salad, and a lean protein, such as chicken, tofu, or fish.

Eat 1-2 raw celery sticks (or similar veggie) prior to dinner. Then, eat a healthy dinner of a lean protein source with lots of veggies. Chicken salad, shrimp fajitas, or lean steak kabobs all work well.

Following these three easy steps can cause radical changes in your body's ability to cleanse itself, burn more fat, stay energized, and prevent you from overeating at each meal.

More On Core

It Starts With the Core

The core is the center of the body, where all movement begins. When you lift a heavy grocery bag, reach for a suitcase, pick up one of your children, move a bookcase or throw a ball, the core muscles should activate even before your limbs are in motion. Healthy core muscles will provide your body with the structural integrity and support to your spine for everything from walking and running to lifting to standing to sitting.

Let's review five of the more effective core exercises:

Traditional Ab Curl
Lie on your back with your hands behind the low back. Don't flatten the back to the floor. Keep one knee bent and the other knee straight. Tighten the abs and slowly crunch up from the sternum (that T-shaped bone in the center of your lower chest, also known as the breast bone), bringing your shoulder blades off the ground. Don't forget to breath in and out. 12-15 repetitions, 1 set.

On-Your-Back Bent-Leg Knee Raise
Lie on your back with your head and neck relaxed and your hands above your head, holding onto the sides of a bench or a piece of heavy furniture. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage and face, the heels toward the butt, and toes to the shin. Then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1 set.

Start to get in a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Continue to brace the abdominals and put the low back in the neutral position. Hold this position for an increasing length of time up to a maximum of one minute, breathing steadily. As you build endurance, try to do at least a 60-second set. 2-3 sets, 1 minute per set.

Stability Ball Push-Ups
These are your basic push-ups, but you're doing them with your feet on a stability ball. Keep your body straight - don't let your hips sag or stick your butt up in the air - to max out on the exercise's core-strengthening benefits. Do as many as you can with strict form. 1 set to failure.

Side Bridge
Lie on your non dominant side with your forearm on the floor under your shoulder. Support your weight with that forearm and the outside edge of the same side foot (your legs should be stacked one on top of the other). Your body should form a straight line from head to ankles. Contract your abs and glutes in as far as you can, and push your hips off the floor. Create a straight line from ankle to shoulder and keep your head in line with your spine. Hold this position for an increasing length of time up to a maximum of one minute, breathing steadily. Relax and lower under control. Repeat on your other side. 2-3 sets, 1 minute per set.

Don't be afraid of core training, even if you're a beginner. Actually, if you're just starting an exercise regimen, core training is the place to start, because it will make everything easier. Your fitness professional can answer any questions you may have regarding the value of core exercises and how to properly perform these and other core exercises.

Dr. Crew's Mind-Body Fitness Studio is a private one on one training studio located in Port Jefferson Station, NY. For appointments call Dr. Crew at 631/880-2531. Dr. Crew is a Licensed Master Fitness Trainer through ISSA.

Merry Christmas, Darling

The Carpenters

Greeting cards have all been sent
The Christmas rush is through
But I still have one wish to make
A special one for you

Merry Christmas,darling
We're apart that's true
But I can dream and in my dreams
I'm "Christmas-ing" with you
Holidays are joyful
There's always something new
But every day's a holiday
When I'm near to you

The lights on my tree
I wish you could see
I wish it every day
Logs on the fire
Fill me with desire
To see you and to say
That I wish you Merry Christmas
Happy New Year, too
I've just one wish On this Christmas Eve
I wish I were with you

Logs on the fire
Fill me with desire
To see you and to say
That I wish you Merry Christmas
Happy New Year, too
I've just one wish On this Christmas Eve
I wish I were with you
I wish I were with you

This will be the first Christmas without my Father who died on January 13, 2009.
My Dad loved The Carpenters.
Merry Christmas in heaven, Daddy.
I miss you and love you so much.

Self Meditation 30

Select a period of time in your day and resolve to become aware during that time of your intentions to speak.
Direct your attention to the state of mind that immediately precedes talking.
Note whatever it is.

Full Effort

Satisfaction lies in the effort,
not in the attainment,
full effort is full victory.



I am always productive.

Healthy Living Tip 17

Take a Hike

Start some type of physical activity.
Walking is a great place to start.
A brisk walk, 30 minutes a day will help you to lose the weight and keep it off.
It will also help your emotional well-being.

For My Friend Victor, My Fellow Dreamer

"A dream you dream alone is only a dream. A dream you dream together becomes reality."

John Lennon

"An invasion of armies can be resisted, but not an idea whose time has come."

Victor Hugo

Imagine what you could accomplish if you enrolled others into your dream.
The world changes when people of vision and commitment create an infectious enthusiasm for their ideas.

Words of the Buddha

There's no fire like passion,
no seizure like anger,
no snare like delusion,
no river like craving.


Breath of Heaven (Mary's Song)

Words and Music by Chris Eaton and Amy Grant

I have traveled many moonless nights,
Cold and weary with a babe inside,
And I wonder what I’ve done.
Holy father you have come,
And chosen me now
to carry your Son.

I am waiting in a silent prayer.
I am frightened by the load I bear.
In a world as cold as stone,
Must I walk this path alone?
Be with me now.
Be with me now.

Breath of heaven,
Hold me together,
Be forever near me,
Breath of heaven.

Breath of heaven,
Lighten my darkness,
Pour over me Your holiness,
For You are holy.
Breath of heaven.

Do you wonder as you watch my face,
If a wiser one should have had my place?
But I offer all I am
For the mercy of your plan.
Help me be strong.
Help me be.
Help me.

Breath of heaven,
Hold me together,
Be forever near me,
Breath of heaven.

Breath of heaven,
Lighten my darkness,
Pour over me Your holiness,
For You are holy.
Breath of heaven,
Hold me together,
Be forever near me,
Breath of heaven.

Breath of heaven,
Lighten my darkness,
Pour over me Your holiness,
For You are holy.
Breath of heaven.
Breath of heaven.
Breath of heaven.

Tuesday, December 22, 2009

New Paths

Always make new mistakes.

Esther Dyson

Self Meditation 29

Be less harsh with yourself and others.

Let the thoughts, feelings, and preoccupations you have disperse.
Breathe deeply with your eyes closed.
Then open your eyes and look at everything and everyone in your field of vision as though it is for the very last time.
Consider the beauty and preciousness of this moment, which is the only one you have.
Reflect on the recognition that every moment can be like this one.
At the end of the meditation, retain the insights you have gained as you continue through your day.

Healthy Living Tip 16

Add tuna, shrimp and eggs to your diet.
They contain iodine which makes thyroxine, a hormone that is key to thyroid function.


I boldly act on great opportunities
when I see them.

Healthy Eating Tip 22

Legumes are rich in folic acid, calcium, iron, potassium, zinc and antioxidants.
Their high protein and complex carbohydrates provide steady energy that lasts for hours.

The Voice of Truth

Pilate therefore said unto him, "Art thou a king then?"
Jesus answered, "You have said that I am a king.
To this end was I born, and for this cause came I into the world, that I should bear witness unto the truth.
Every one that is of the truth hears my voice."

John 18:37

Can You Name Three Trans-Fats?

Pretty much everyone these days knows that trans fats are bad for you – and if you don’t, well then you should! But simply knowing this fact doesn’t mean that you know which foods contain trans fats. That’s a dangerous position to be in. See if you can name at least three foods that contain trans fats. If you can’t, then you definitely need to keep reading. If you do, then you should keep reading anyway because you might just learn something new!

Recent studies show that while 73 percent of people know that trans fats are bad, only 21 percent of people understand what type of foods contain these fats and can actually name three of them. Trans fats are harmful fats that are often found in fast foods. Some states and cities, including New York City, have passed laws regulating the sale of foods with trans fats. Why have they taken such action? Because these fats provide no nutritional value and directly contribute to obesity and raise cholesterol levels. New laws have mandated that foods that contain these fats or partially hydrogenated oils must be labeled. Many fast food restaurants are jumping on the anti-fat bandwagon, touting that their products do not contain trans fats. But you still need to be careful. These foods are often loaded with saturated fats and preservatives, not to mention calories. And when it comes down to it, saturated fats are not much better than trans fats.

So, how did you do on your ability to identify at least three trans fat foods? Take a look below to see if you passed with flying colors or failed miserably! The foods that are most likely to contain trans fats include the following:

French Fries
Some fast food chains have been forced to eliminate trans fats from their French fries. In New York City, the sale of trans fats by fast food restaurants is prohibited. The problem is that many people assume that the same product cooked with saturated fats is healthy. It is not. French fries offer very little by way of nutritional value, are loaded with fat and calories, and are definitely not a sensible diet choice.

Doughnuts are essentially cakes fried in oils . . . and are loaded with trans fats. Many chains that sell doughnuts are switching to those that are made with saturated fats and advertising their products as free from trans fats. Like French fries, doughnuts offer no nutritional value whatsoever and are high in sugars as well as fats. Pastries are also classified in the doughnut category and are also loaded with saturated fats as well as trans fats.

Cookies are another “goodie” that are loaded with trans fats, although many people do not realize this. Cookies are usually made with vegetable shortening or margarine, both of which contain massive quantities of these fats. Cookies are just one more food item that should be avoided or at least eaten very sparingly. They do not offer any nutritional value, contain harmful fats and are also high in calories and sugar content. Even sugar-free cookies still may contain a certain amount of these fats.

Snack crackers may surprise some of you who think that you know all about trans fats and how to avoid them. But guess what? Crackers are usually deep fried in fats and may or may not also contain saturated fats. They are also high in sodium. If you choose crackers, eat them sparingly and look for those that are baked and contain whole grains. Don’t be fooled by the “fat-free” versions - even fat-free crackers contain calories, sometimes as many as the full-fat variety.

It’s a simple fact: trans fats are BAD for you. They can raise cholesterol levels, cause weight gain, and are directly linked to heart disease. Be proactive! Read the labels of what you are eating and eliminate any foods that are labeled with partially hydrogenated oils or trans fats. By doing so, you are well on your way to a healthier, longer life.

Everything ZEN

All things appear and disappear because of the concurrence of causes and conditions.
Nothing ever exists entirely alone;
everything is in relation to everything else.


Oh, Holy Night

Oh Holy Night!
The stars are brightly shining,
It is the night of the dear Saviour's birth.
Long lay the world in sin and error pining.
Till He appeared and the Spirit felt its worth.
A thrill of hope the weary world rejoices,
For yonder breaks a new and glorious morn.

Fall on your knees!
Oh, hear the angel voices!
Oh night divine, the night when Christ was born;
Oh night, Oh Holy Night , Oh night divine! Oh night, Oh Holy Night , Oh night divine

O Holy Night Lyrics
The words and lyrics of the old carol 'O Holy Night' were written by Placide Cappeau de Roquemaure in 1847. Cappeau was a wine seller by trade but was asked by the parish priest to write a poem for Christmas. He obliged and wrote the beautiful words of the hymn. He then realised that it should have music to accompany the words and he approached his friend Adolphe Charles Adams(1803-1856). He agreed and the music for the poem was therefore composed by Adolphe Charles Adams. Adolphe had attended the Paris conservatoire and forged a brilliant career as a composer. It was translated into English by John Sullivan Dwight (1812-1893).

Monday, December 21, 2009

The Christmas Shoes

THE CHRISTMAS SHOES Lyrics by Bob Carlisle and Music by Newsong

It was almost Christmas time, there I stood in another line
Tryin' to buy that last gift or two, not really in the Christmas mood
Standing right in front of me was a little boy waiting anxiously
Pacing 'round like little boys do
And in his hands he held a pair of shoes
His clothes were worn and old, he was dirty from head to toe
And when it came his time to pay
I couldn't believe what I heard him say

Sir, I want to buy these shoes for my Mama, please
It's Christmas Eve and these shoes are just her size
Could you hurry, sir, Daddy says there's not much time
You see she's been sick for quite a while
And I know these shoes would make her smile
And I want her to look beautiful if Mama meets Jesus tonight

He counted pennies for what seemed like years
Then the cashier said, "Son, there's not enough here"
He searched his pockets frantically
Then he turned and he looked at me
He said Mama made Christmas good at our house
Though most years she just did without
Tell me Sir, what am I going to do,
Somehow I've got to buy her these Christmas shoes
So I laid the money down, I just had to help him out
I'll never forget the look on his face when he said
Mama's gonna look so great

Sir, I want to buy these shoes for my Mama, please
It's Christmas Eve and these shoes are just her size
Could you hurry, sir, Daddy says there's not much time
You see she's been sick for quite a while
And I know these shoes would make her smile
And I want her to look beautiful if Mama meets Jesus tonight

I knew I'd caught a glimpse of heaven's love
As he thanked me and ran out
I knew that God had sent that little boy
To remind me just what Christmas is all about

Healthy Eating Tip 21

Cut the Fat, Cut up Some Fruit

While cutting back on your fat intake, try increasing the fruits, vegetables, and whole grains in your diet.
Take advantage of the many varieties of fresh fruits and vegetables that are currently available at most supermarkets.

Self Meditation 28

Live your life now instead of saving yourself for a future journey.

Discover that thoughts are NOT the enemy.

The art of total relaxation is a gift that you can offer yourself.


Today I embrace simplicity, peace and solace.

Nirvana and Enlightenment #145

Do Buddhist monks care about how they are perceived?

Do Buddhist monks have shaved heads or wear robes?

If they didn't care about how they were perceived, they would not set themselves apart from the rest of the world.

Monkhood is not enlightenment.

Monkhood is simply Monkhood.

Rise Up

No man could be actively nonviolent and not rise up against social injustice,
no matter where it occurred.


Friday, December 18, 2009

SIH Upcoming Seminar Programs for 2010!

The Suffolk Institute for Hypnotherapy is pleased to announce its schedule for upcoming seminar programs for early, 2010.
All seminar programs will be taught at Suffolk Institute for Hypnotherapy, 414 Main Street, Suite 204, Port Jefferson Village, NY 11777.

** Friday, January 22, 2010: HYPNOTHERAPY CERTIFICATION CLASS 7:30 am-6pm
This seminar will qualify for the 10 hours of training and coursework for certification as a Clinical Hypnotherapist through The American Board of Clinical Hypnotherapy. This seminar will be taught by myself, Dr. Crew Lauterbach, Ph.D., LCSW-R, M.-C.Ht., CMFT.

Class size limited to 5 students.
Tuition: $275. for Network Members, and $300. for Non Members. This seminar is open to all attendees in any field of practice. (Students completing this training plus an additional 90 hours of practice on their own as well as practical examination of a hypnosis session and completion of a take-home examination will receive certification through The American Board of Clinical Hypnotherapy.)

** Friday, January 29, 2010 EFT and NLP
(These seminars can be attended together or individually.)

8:30 am -11:45 am EFT (Emotional Freedom Technique) taught by Scott Burzon, LCSW-R, C. Ht.
Tuition: $100. for Network Members and $125. for Non members.
This seminar is open to all attendees in any field of practice.

1pm-4:15 pm NLP (Neuro-Linguistic Programming Techniques).
This seminar will be taught by myself as well. Tuition is also $100. for Network Members and $125. for Non Members.
Tuition for BOTH seminars on this date can be purchased for a combined tuition of $180. for Network Members and $215. for Non Members.

**Friday, February 26, 2010 COGNITIVE BEHAVIORAL THERAPY TECHNIQUES WITH EATING DISORDERS and DBT (Dialectical Behavioral Therapy)
(These seminar programs can be attended together or individually.)

8:30 am-11:45 am DBT taught by Cathy Carballeira, LCSW-R, Doctoral Candidate. Tuition: 100. for Network Members and $125. for Non Members.
1pm-4:15 pm CBT with Eating disorders taught by Laura Ellick, Ph.D. Tuition: $100. for Network Members and $125. for Non Members.
Tuition for BOTH seminars on this date can be purchased for a combined tuition of $180. for Network Members and $215. for Non Members.

(These seminars can be attended together or individually)

8:30 am -11:45 am MINDFULNESS AND MEDITATION THERAPY taught by myself. Tuition:$100. for Network Members and $125. for Non Members.
1pm-4:15 pm NLP taught also by myself. Tuition $100. for Network Members and $125. for Non Members.
Tuition for BOTH seminars on this date can be purchased for a combined tuition of $180. for Network Members and $215. for Non Members.

Upcoming seminars being offered will include:
Parent Effectiveness Training, Master Hypnotherapy Certification, and additional NLP, DBT, and CBT seminars as well as additional Clinical Hypnotherapy certification courses.

If you are interested in instructing a seminar program at the Institute please call me and we can discuss your ideas!

Have a wonderful Holiday and Best wishes to all for a healthy and peaceful 2010!!

Dr. Crew Lauterbach, Ph.D., LCSW-R, M.-C. Ht., CMFT
Clinical Director- The Suffolk Institute for Hypnotherapy
414 Main Street, Suite 204
Port Jefferson Village, New York 11777


"Love and compassion are necessities, not luxuries. Without them, humanity cannot survive."

Dalai Lama

Life Advice

Work like you don't need the money,
love like you've never been hurt,
and dance like no one is watching.

Randall G Leighton

Healthy Living Tip 15

Set Realistic Goals

The key is to lose weight gradually (no more than 1-2 pounds per week) by incorporating healthy eating habits into your daily life.
The concept of dieting is out and maintaining healthy eating patterns is in!
Incorporating healthy eating patterns into your daily life will help you to reach and maintain a weight that is good for you.


I love and care for my body and it cares for me

"White-Washed Tombs"

"Beware of the scribes, which desire to walk in long robes, and love greetings in the markets, and the highest seats in the synagogues, and the chief rooms at feasts."

Luke 20:46

* Jesus later called the Scribes "white-washed tombs", being truly dead inside, but looking pure on the outside.

A Zen Koan On Anger and Temper

A Zen student came to Bankei and complained: "Master, I have an ungovernable temper. How can I cure it?"
"You have something very strange," replied Bankei. "Let me see what you have."
"Just now I cannot show it to you," replied the student.
"When can you show it to me?" asked Bankei.
"It arises unexpectedly," replied the student.
"Then," concluded Bankei, "it must not be your own true nature. If it were, you could show it to me at any time. When you were born you did not have it, and your parents did not give it to you. Think that over."

Thanks to Adam, my fellow traveller, for this post.

Self Meditation 27

Recall those times when you looked into your partner's eyes and saw the pain you caused.
Remind yourself that you caused this person you love to suffer.
If you can admit your own faults, if you can see how hurtful your actions were and tap into a sense of concern for your partner's well-being, then compassion and lovingkindness will flow.

The True Benefits of Physical Activity

The Benefits of Daily Physical Activity

* Reduces the risk of heart disease by improving blood circulation throughout the body

* Keeps weight under control

* Improves blood cholesterol levels

* Prevents and manages high blood pressure

* Prevents bone loss

* Boosts energy level

* Helps manage stress

* Releases tension

* Improves the ability to fall asleep quickly and sleep well

* Improves self-image

* Counters anxiety and depression and increases enthusiasm and optimism

* Increases muscle strength, increasing the ability to do other physical activities

* Provides a way to share an activity with family and friends

* Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life

* In older people, helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer

Reprinted with©2007 American Heart Association, Inc.

Thursday, December 17, 2009

Self Meditation 26

Mindfulness can be practiced during daily activity.

Let things be as they are and accept all that you like and dislike with equanimity.
Be at peace, neither pulling anything to you nor pushing anything away. When you do not want things to be a certain way, what difficulties are there?

Koan: The Way is not difficult for someone without preferences.