Monday, November 30, 2009

"KIDS" Get New Bed

Mike and I got the "kids", our 4 remaining cats, a new bed this weekend. As you can see, it was a very big hit!

Following Jake's death a few weeks ago, it is so good to see them all together and enjoying the benefits of togetherness, family, peace, and love.

They are, from closest to the camera: Libby, Zhanne, Lunchie, and Aaron.

Self Meditation 13

Say: I am more than these feelings.
Say it out loud.
Really mean it.
It will help.

A Sad New Study

Young girls worry that they are overweight, even before beginning kindergarten.

A new study suggests that nearly half the 3 to 6 year olds in a University of Central Florida study worry about being overweight. About 1/3 would change a physical attribute, such as weight or hair color. The concern about this is that young girls who demonstrate such concerns are more likely to suffer from eating disorders when they are older. And if I might comment bluntly, why on earth are young children worrying about their body image? What are we exposing them to that would create such an impression. Cartoons and "princess" characters in movies, who are rail thin and "the most beautiful in all the land" is a concern.

Although research is conflicting as to the impact of such images, we must wonder what is making children so focused on this. Is it a reflection of what society is obsessing about, and failing to succeed at changing in adult life? Whatever your conclusion, it is an area we all must be concerned about.

If a child was focused on enthusiastic play, perhaps they would have little concern about weight. Perhaps we need give them the gift of physical play and exercise (a playground is the best 'gym' for the young) and body image will take care of itself.

The Ripple Effect

"Remember there's no such thing as a small act of kindness.
Every act creates a ripple with no logical end."

Scott Adams

"A Monkey In the Forest"

When a person lives heedlessly,his craving grows like a creeping vine.
He runs now here and now there,
as if looking for fruit:
a monkey in the forest.


Healthy Eating Tip 10

Satisfy Your Appetite

Before your meal is served or while you are preparing your meal, try to eat low energy-dense foods to satisfy your appetite and thus reduce the amount of food eaten during the meal.
Examples of low energy-dense foods include: fruits, vegetables, high fiber cereals, and low fat yogurt.


Today my own well-being is my top priority.

Healthy Living Tip 6

Eat that dessert, just do it!
Studies show that when we deprive ourselves of food we like, we tend to break down and binge.
Plan a day this week that you will eat the dessert and you will more likely stick to your diet.

Saturday, November 28, 2009

Peace Defined

Peace is not the absence of war, it is a virtue, a state of mind, a disposition for love, honesty and trustworthiness.


A Good Night's Sleep

Three Ways to Sleep Soundly

Sleep, or lack thereof, can have a dramatic effect on your overall health in the short and long term. What can you do to ensure a good night's sleep?

Here are three simple suggestions to get you started:

Stick to a Routine
When it comes to getting a good night's sleep, conditioning your body to sleep at a certain time (and for a certain length of time) increases your chances of falling asleep quickly and waking up refreshed. Developing an evening ritual is also important in this regard. Set the stage for quality sleep with a warm bath, a good book or soft music.

Light and Darkness
Sunlight helps regulate your circadian clock, the body's 24-hour cycle, and also stimulates the production of melatonin, a hormone that regulates your sleep cycle. On the other hand, when you're preparing for sleep, it's vital to limit sources of light that can make it harder to doze off. That means pulling the shades, turning off all the lights and shutting doors.

Don't Drink, Don't Smoke
There are countless reasons not to do either of these things, but in terms of sleep, drinking alcohol and smoking can have profound negative consequences. You may think alcohol will help you fall asleep, but it won't keep you asleep, not after it's metabolized. And nicotine is a stimulant - perfect for keeping you awake all night long.


A foolish man is always doing,
Yet much remains to be done.

Lao Tzu

Healthy Eating Tip 10

Your daily intake of zinc should be 22.5- 50 mg.
Zinc enhances your immune system.
A deficiency in zinc can affect your sense of smell and taste.
Foods rich in zinc are: cooked oysters, beef, lamb, eggs, pecans, liver, sardines, poultry, soybeans, Lima beans, nuts, and whole grains.

Spiritual Beings On A Human Journey

We are not human beings on a spiritual journey.
We are spiritual beings on a human journey.

Stephen Covey

Friday, November 27, 2009

Make An Island

Through initiative, mindfulness, restraint, and self-control, the wise would make an island
no flood can submerge.



Weapons are instruments of fear; they are not a wise man's tools.
He uses them only when he has no choice.

Lao Yzu

Healthy Eating Tip 9

Instead of fatty croutons, add more texture to your salad by including pumpkin or sunflower seeds.


My intuition leads me to the most lucrative opportunities.

Healthy Living Tip 5

Success starts with a dream, a thought; but that's only the first step.
Writing it down is the second step.
Doing specific things to bring it about is the third step.


Irrigators guide the water.
Fletchers shape the arrow shaft.
Carpenters shape the wood.

The wise control themselves.

Thursday, November 26, 2009


"Feeling gratitude and not expressing it is like wrapping a present and not giving it."
William Arthur Ward

"No duty is more urgent than that of returning thanks."
James Allen

"We can only be said to be alive in those moments when our hearts are conscious of our treasures."
Thornton Wilder

"None is more impoverished than the one who has no gratitude. Gratitude is a currency that we can mint for ourselves, and spend without fear of bankruptcy."
Fred De Witt Van Amburgh

I always squirm at the idea of anything being a "duty," but expressing our gratitude to friends, to family, and to GOD, is one of the higher callings of this life.

Wishing a very Happy Thanksgiving to all!

Doctor Crew

Another Reason To Avoid a High Fat Diet

Indulgence in a high-fat diet can not only lead to overweight because of excessive calorie intake, but also can affect the balance of circadian rhythms – everyone’s 24-hour biological clock, Hebrew University of Jerusalem researchers have shown.

The biological clock regulates the expression and/or activity of enzymes and hormones involved in metabolism, and disturbance of the clock can lead to such phenomena as hormone imbalance, obesity, psychological and sleep disorders and cancer. While light is the strongest factor affecting the circadian clock, Dr. Oren Froy and his colleagues of the Institute of Biochemistry, Food Science and Nutrition at the Hebrew University’s Robert H. Smith Faculty of Agriculture, Food and Environment in Rehovot, have demonstrated in their experiments with laboratory mice that there is a cause-and-effect relation between diet and biological clock imbalance.

To examine this thesis, Froy and his colleagues, Ph.D. student Maayan Barnea and Zecharia Madar, the Karl Bach Professor of Agricultural Biochemistry, tested whether the clock controls the adiponectin signaling pathway in the liver and, if so, how fasting and a high-fat diet affect this control.

Adiponectin is secreted from differentiated adipocytes (fat tissue) and is involved in glucose and lipid metabolism. It increases fatty acid oxidation and promotes insulin sensitivity, two highly important factors in maintaining proper metabolism. The researchers fed mice either a low-fat or a high-fat diet, followed by a fasting day, then measured components of the adiponectin metabolic pathway at various levels of activity. In mice on the low-fat diet, the adiponectin signaling pathway components exhibited normal circadian rhythmicity. Fasting resulted in a phase advance. The high-fat diet resulted in a phase delay. Fasting raised and the high-fat diet reduced adenosine monophosphate-activated protein kinase (AMPK) levels. This protein is involved in fatty acid metabolism, which could be disrupted by the lower levels.

In an article soon to be published by the journal Endocrinology, the researchers suggest that this high-fat diet could contribute to obesity, not only through its high caloric content, but also by disrupting the phases and daily rhythm of clock genes.

They contend also that high fat-induced changes in the clock and the adiponectin signaling pathway may help explain the disruption of other clock-controlled systems associated with metabolic disorders, such as blood pressure levels and the sleep/wake cycle.

Wednesday, November 25, 2009

Self Meditation 12

Practice the gentle letting go of distracting thoughts.
Do not judge yourself or try to figure out why you were thinking or what you were thinking.
Practice the simple but powerful act of always beginning again.

Imagine finding yourself alone in a room with a person whom you have long struggled with or have been hurt by.
What would you say?
What would you need to let go of in your heart so that you could listen?

Nirvana and Enlightenment #139

People play "dress-up."

They wear the robes of a monk from an Eastern Culture and hope
to appear more enlightened.

Does the clothing you wear make you more enlightened?


Each decision I make
new opportunities.

Healthy Living Tip 4


Magnesium is an important mineral for bone health, heart health, nerve and muscle function, and blood clotting.
A healthy adult needs 320-420 mg a day.
Most fruits and vegetables are good sources of magnesium.

The Inner Voice

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

Lao Tzu

Lay Them Down

My imperfections and shortcomings are as much a blessing from God as my successes and my talents
and I lay them both at his feet.



If you don't get everything you want,
think of the things you don't get that you don't want.

Vitamin D and Colds

With the winter season gearing up to full swing, you may be wondering how you can help prevent the seemingly inevitable cold bug. Fortunately, there may be an easier way. Scientists are saying that some people – those who are deficient in Vitamin D – are more susceptible than others when it comes to getting the sniffles. Could you be one of them?

Vitamin D Deficiency Linked to Colds
Low Vitamin D levels have been linked to colds, among other problems, according to a new study that was published in the New England Journal of Medicine. The study revealed that those who are deficient in Vitamin D tend to have more colds and illnesses than those who have sufficient levels of Vitamin D in their system. This finding was from a study performed by Cambridge University. In a group of 1,200 volunteers, those who had low levels of Vitamin D in their system suffered from more colds during a year span than those who did not have a deficiency. The study indicated that someone with low levels of Vitamin D in their system was 20 percent more likely to develop more colds than those who had an adequate amount of this vitamin. The average person suffers from two to three colds per year. Many of these instances are warded off easily enough after a few days of rest and plenty of fluids. But some people suffer from more colds than others and this is often thought to be caused by a lowered or compromised immune system.

Why Might Your Immune System be Compromised?
There are various reasons why people have a lowered immune system. Older people and very young children have a lowered immune system and tend to suffer from more colds and other illnesses. Children generally outgrow this as they become older and stronger. Older adults will tend to get weaker as time wears on, until their immune systems are virtually non-existent and they are catching colds and infections more easily than ever before. Vitamin D is one essential vitamin that can help boost and support the immune system so that it can fight off infection and colds.

Vitamin D is found in fatty fish such as salmon and cod. It is recommended that you have three servings of these fish each week. If you cannot eat three servings of fish on a weekly basis, you can supplement your diet by taking fish oil capsules as well as Vitamin D supplements. Vitamin D is also fortified in certain foods like dairy and cereals. Drinking milk and eating whole grain cereals are more ways that you can get a healthy dose of Vitamin D.Other Benefits of Vitamin D.

In addition to warding off colds, an adequate supply of Vitamin D is said to help prevent other illness as well. A healthy immune system dictates the health of your entire body.

If you keep your immune system strong with the use of Vitamin D, you will find that you not only feel better physically, but mentally as well. A low dose of Vitamin D in the system is also said to impact the mental health of an individual. Prior studies have indicated that those who suffer from depression often are deficient in certain vitamins, including Vitamin D.

There is no doubt about it! You need to make sure that you get enough Vitamin D in your diet if you want to ward off colds, stay healthy and maintain both physical and mental well being.

Healthy Eating Tip 8

Eat several small meals each day instead of three big meals.
Your metabolism will stay high and burn more fat.

Tuesday, November 24, 2009

Our Actions Speak Louder Than Our Words

"What we think or what we know or what we believe is, in the end, of little consequence.
The only consequence is what we do."

John Ruskin

Be Careful of Calorie-Rich Drinks

Simply put, they are drinks which are high in fat and/or sugar.

A can of soda, for example, has 150 calories and 42 grams of sugar! You can still have a plain cup of coffee, which isn't high in calories. It's when you add cream and sugar, caramel, flavored syrups and other fattening, high calorie ingredients that it becomes a problem.Tall cappuccinos offer up more than 200 calories. Lattes contain 340 calories and a mocha has more than 40 grams of sugar and a whopping 470 calories! Dessert coffees like these have now taken a close second place to sodas as the primary source of excess calories contributing to obesity.

There are two big problems here. These drinks often have more calories than you need in an entire meal, and these drinks offer no nutritional value for fat loss and good health in general. So, just as you need to choose your foods wisely, be careful what you drink as well.

Always look at the labels for sugars, fat, and total calories. Juices can be high in sugar and calories too. It's not the same as eating a whole piece of fruit. With juice, you don't get the healthy fiber and not nearly the amount of vitamins and minerals that fruit offers.

Self Meditation 11

Your job is to try to see yourself as you are, remove the obstacles that keep you locked in self-service, and do your best to help as you see it.

Your mind is like a swinging door.
Thoughts and feelings come in and go out like someone through a swinging door.
Be the door, not the doorman.

Sense the surrounding space that connects you to everything.


My purpose is to develop and share the best parts of myself with others.

Healthy Eating Tip 7

Vitamin B-6

Your body needs Vitamin B6 to metabolize proteins and thus the more protein you eat, the more vitamin B6 you need.
Typically, our bodies need vitamin B6 in very small amounts; the best sources to meet your daily need of vitamin B-6 are bananas, whole grain cereals, avocado, and potatoes.


Deal with difficult tasks while they are easy.
Act on large issues while they are small.

Lao Tzu

Shaped By Our Thoughts

We are shaped by our thoughts; we become what we think.
When the mind is pure, joy follows like a shadow that never leaves.


Development of Our Minds

We know from our own experience that we can never derive pure peace and happiness from material things.
No matter how perfectly we arrange our external situation, for as long as we remain in Samsara (the world) problems will continue to trouble us.
Indeed, it often seems that the more emphasis we place on material development, the more problems we encounter.
Pure happiness can only be attained through developing our mind.
Through improving our qualities of love, compassion, and wisdom we can gradually eliminate all our suffering and problems, and eventually attain the everlasting joy of full enlightenment.

Eight Steps to Happiness
Geshe Kelsang Gyatso

Monday, November 23, 2009

Self Meditation 10

Stop frantically trying to have an opinion about what is going on and simply say, "I don't know."
Live with this and the clouds of confusion will dissipate and your intuitions will become obvious.

Gandhi (On Jesus)

A man who was completely innocent, offered himself as a sacrifice for the good of others, including his enemies, and became the ransom of the world.
It was a perfect act.

Gandhi (on Jesus)

A Question We Need To Answer

What is the appropriate behavior for a man or a woman in the midst of this world, where each person is clinging to his piece of debris?
What's the proper salutation between people as they pass each other in this flood?



I grow in strength with every forward step I take.

Not Taking It Personally

"Never ascribe to malice that which is adequately explained by incompetence."

"Don't take anything personally."
Don Miguel Ruiz

When that driver swerves into your lane and cuts you off, it may be stupidity, disregard, even anger, but it isn't personal and it is unlikely to be malice.
Relax, breathe, smile, and don't let it ruin your day.

The Benefits of a Brisk Walk on Cravings

Brisk Walk Could Help Chocoholics Stop Snacking

ScienceDaily (Nov. 16, 2008) — Researchers at the University of Exeter have found that a walk of just fifteen minutes can reduce chocolate cravings. The benefits of exercise in helping people manage dependencies on nicotine and other drugs have previously been recognized. Now, for the first time, newly-published research shows that the same may be true for food cravings.

Following three days of abstinence, 25 regular chocolate eaters were asked to either complete a 15-minute brisk walk or rest, in a random order. They then engaged in tasks that would normally induce chocolate cravings, including a mental challenge and opening a chocolate bar.

After exercise participants reported lower cravings than after rest. Cravings were not only reduced during the walk, but for at least ten minutes afterwards. The exercise also limited increases in cravings in response to the two tasks.

Professor Adrian Taylor comments: "Our ongoing work consistently shows that brief bouts of physical activity reduce cigarette cravings, but this is the first study to link exercise to reduced chocolate cravings. Neuroscientists have suggested common processes in the reward centres of the brain between drug and food addictions, and it may be that exercise effects brain chemicals that help to regulate mood and cravings. This could be good news for people who struggle to manage their cravings for sugary snacks and want to lose weight."

Previous research has suggested that 97% of women and 68% of men experience food cravings. Craved foods tend to be calorie-dense, fatty or sugary foods, with chocolate being the most commonly reported. Chocolate has a number of biologically active constituents that temporarily enhance our mood with a result that eating it can become a habit, particularly when we are under stress and when it is readily available, and perhaps when we are least active.

Professor Taylor concludes: "While enjoying the occasional chocolate bar is fine, in time, regular eating may lead to stronger cravings during stress and when it is readily available. Recognizing what causes us to eat high energy snacks, even if we have plans to not do so, can be helpful."
"Short bouts of physical activity can help to regulate how energized and pleasant we feel, and with a sedentary lifestyle we may naturally turn to mood regulating behaviours such as eating chocolate.
Accumulating 30 minutes of daily physical activity, with two 15 minute brisk walks, for example, not only provides general physical and mental health benefits but also may help to regulate our energy intake. This research furthers our understanding of the complex physical, psychological and emotional relationship we have with food."

The research is now published online in the journal Appetite.

Nirvana and Enlightenment #138

If you can forget desire and worry for a moment--in that moment
you are truly at peace.

Quiet your mind:
no desire,
no worry,
no care,
no pain,
no anguish,
no remembrance.

Let go and know NIRVANA.


You can only lose what you cling to.


Sunday, November 22, 2009

All Is A Reflection of Our Minds

Since everything is a reflection of our minds,
everything can be changed by our minds.

"The Clockmaker"

"I cannot imagine how the clockwork of the universe can exist without a Clockmaker."


Self Meditation 9

Ask: Can I remember that anger makes me ugly, and makes me suffer?

Let your worries go if you want to fill your heart with love.

Healthy Living Tip 3

If the weather permits,
walking outside is always a great way to get exercise
and enjoy the beauty of your surroundings.


I nurture my inner child.

Healthy Eating Tip 7

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

Saturday, November 21, 2009

Self Meditation 8

A Tibetan method of meditation is called the method of exaggeration.
Whatever you are feeling, exaggerate it.
Exaggerate it because you have lived within a limit, a boundary that has become a routine for you and unless you go beyond it, you will never be aware of what that limit it.
It is part of your habitual mind.
Once you have learned to go beyond this limit, you will be in a totally different world.

You will start knowing how to get out of it and get beyond it.

Healthy Eating Tip 6

Before you start eating, ask yourself if you’re really hungry.
Most people admit to eating because they are stressed.


Love is eternal and everlasting.

What Cannot Be Long Hidden

Three things cannot be long hidden:
The sun,
the moon,
and the truth.


Friday, November 20, 2009

A Simple Religion

My religion is very simple.
My religion is kindness.

Dalai Lama

Self Meditation 7

Ask: Do I have the inner strength to respond intelligently and gently to the diversity of opinions that exist in the world?

Develop the state of mind of friendliness,
for as you do ill-will will grow less.

Place a small handful of raisins or nuts on a surface in front of you.

Observe the look and smell of them.
Pick up a raisin or nut.
Listen to it as you move it and squeeze it next to your ear.
Feel the sensations associated with lifting your arm.
Bring the piece of food to your mouth and begin to chew it.
Taste it mindfully.
Notice the impulse to take another before the first is chewed and swallowed.
Be with every aspect of this experience.

Healthy Living Tip 2

Socializing with friends for just 10 minutes a day can help you stay mentally sharp.
Take time to catch up with a friend today.

Healthy Eating Tip 5

Whole Grains vs. White Breads and Flour
In a recent study at Penn State two groups of individuals were compared.
Group A ate whole wheat bread and pasta instead of the white versions. Group B continued eating the white versions.
Although both groups ate the same number of calories and both lost an average of 10 pounds over a 3 month period.

Group A dropped almost twice as much belly fat!


The more I love,
the more that love is returned to me.

Factors That Can Contribute to Weight Problems

Losing weight is perhaps one of the most difficult endeavors to undertake. Whether you’re male or female, it can seem like an impossible task at times. Often, one assumes that if someone has gained weight, he or she is eating too much and/or not exercising. The truth is that there are many possible, underlying causes for your weight gain, and many are beyond your control.

If you seem to be doing all the “right” things to lose weight, and still can’t make those unwanted pounds disappear, you may be victim to one or more of the following:

Thyroid Problems
One possible underlying cause for weight gain is due to thyroid problems – legitimate ones of which you may not even be aware. Granted, a lot of people use this as an excuse for being overweight, but it is nevertheless a serious problem for a number of individuals. Hypothyroidism, wherein the thyroid is in-active (as opposed to entirely inactive) can make a person put on weight. However, weight gain is not the only symptom. If you think you may have Hypothyroidism, look for the accompanying symptoms of brittle hair, weak nails, dry skin, and feeling cold a majority of the time. This condition is easily addressed with the right treatment; having it taken care of typically deals with the extra weight, which a person gradually begins to lose.
Water Weight
The extra pounds you may be carrying should not necessarily be attributed to fat. As any premenstrual women will point out, water weight can lead to a bloated and heavy appearance as well. Although the weight of water cannot explain every extra pound, it does contribute to some of them. If you (male or female) are bloated but not premenstrual, then a visit to your doctor or health care provider is necessary as water weight can also be attributed to certain kidney and heart problems.
Prescription Medication
Many different types of prescription medications cause weight gain as well. This is especially true of those medications which are taken regularly. Antidepressants are a good example. They frequently cause you to put on weight. If they are taken a year or more, then weight gain should actually be expected. Certain brands of birth control pills can do the same. However, for the most part, they only make the woman taking them put on a few pounds. Steroids do much more damage when it comes to weight. Steroids are often prescribed for a number of autoimmune problems, such as Asthma, Arthritis, Lupus, and stomach problems like IBS (irritable bowel syndrome), Crohn's Disease, and others like them.

Weight gain can be caused by many things. And it’s important to note that overeating, eating fatty foods, and leading a sedentary lifestyle are not the only culprits. Sometimes gaining weight can point to a far more serious problem. If you do not fall into any of the above categories, yet maintain a moderately healthy diet and are regularly active, but still put on weight, then the problem may be severe and should be checked out immediately.

Be the Change

Be the change you want to see in the world.



Live purely.
Be quiet.
Do your work with mastery.

Like the moon, come out from behind the clouds.


The Self-Destructive EGO

If you want to reach a state of bliss, then go beyond your ego and the internal dialogue.
Make a decision to relinquish the need to control, the need to be approved, and the need to judge.
Those are the three things the ego is trying to do all the time.
It's very important to be aware of them every time they come up.

Deepak Chopra


BLACKBIRD Lyrics and Music by Lennon-McCartney (Beatles)

Blackbird singing in the dead of night
Take these broken wings and learn to fly
All your life
You were only waiting for this moment to arise

Blackbird singing in the dead of night
Take these sunken eyes and learn to see
All your life
You were only waiting for this moment to be free

Blackbird fly, Blackbird fly
Into the light of the dark black night
Blackbird fly, Blackbird fly
Into the light of the dark black night

Blackbird singing in the dead of night
Take these broken wings and learn to fly
All your life
You were only waiting for this moment to arise,
You were only waiting for this moment to arise,
You were only waiting for this moment to arise

***(This song, according to Paul McCartney, is written in support of civil and equal rights for African-Americans.)
I love this song.

Peace With All

Hebrews 12:14:
Follow peace with all men, and holiness, without which no man shall see the Lord.

Thursday, November 19, 2009

Forgetfulness Is the Opposite of MINDFULNESS

Forgetfulness is the opposite of mindfulness

You drink a cup of tea, but you do not know you are drinking a cup of tea.
You sit with the person you love, but you do not know they are there.
You walk, but you are not really into walking.
You are someplace else, thinking about the past or the future.

The horse of your habit energy carries you along like a captive.
You need to stop the horse and reclaim your freedom.

Healthy Eating Tip 3

People who eat legumes such as dried beans, peas, and lentils at least four times a week lower their heart disease risk by 22 percent, according to a Tulane University study.



Nirvana and Enlightenment #137

People want to believe that if they touch Cosmic Consciousness they will never need to do anything ever again.
Somehow, some way all of their needs and desires will be answered.

Your needs and desires are YOUR CHOICE.
If you possess simple needs and desires, they are easily answered.
The more you choose to have, the more difficult the acquisition.

This is why Zen teaches simplicity.
The simpler, the cheaper.
The cheaper, the easier the obtainment.

With little to obtain, life becomes unadulterated.

This leaves you with no worries.

Let go of believing that NIRVANA will answer anything
and you are truly free.

Free, you can stop seeking and start embracing simplicity.

At the point you meet simplicity, you will pierce the illusion of life.

Seeing is knowing enlightenment.

A New Commandment

A new commandment I give unto you, That you love one another; as I have loved you.
By this shall all men know that you are my disciples, if you have loved one another.

John 13:34-35

Self Meditation 6

Throw yourself into adventure. You are afraid of the unknown. Your fear will fade when you take risks.

Putting your visions into word form can help focus your attention on what you want and draw creative power of manifestation through the intensity of your attention.
Create a vision and hold it in your heart.
Feel it, write it, say it, think about it.
Envision the outcome of the vision.
Feed this vision by empowering your heart through spiritual efforts and practices.

"Mental Budgets" for Weight Loss

To Eat or Not to Eat? Mental Budgets Help Control Consumption

ScienceDaily (Nov. 18, 2009) — If you feel like you're in a losing battle with a triple-chocolate cake, a "mental budget" can help, according to a new study in the Journal of Consumer Research.
"There are some behaviors that consumers try to limit but have trouble doing so," write authors Parthasarathy Krishnamurthy (University of Houston) and Sonja Prokopec (ESSEC Business School, France). "Even as one aims to curtail consumption of sugars and fat, one ends up consuming the tiramisu or the triple-chocolate cake. Such discrepancies between one's goals and actual behaviors represent instances of self-control failure."
Overconsumption is a serious issue in the United States. For example, National Institutes of Health statistics show that two-thirds of American adults are overweight, with associated direct economic medical costs of $78.5 billion each year. About 70 million Americans are attempting to control their food intake.
So, how do consumers rein in overeating? In weight-loss systems like Weight Watchers ®, each food is assigned a point value and members are encouraged to limit their total daily consumption to a pre-specified amount of points.
The authors conducted several studies where they encouraged some participants to set mental budgets and compared them to people who did not set budgets. They examined their consumption of sweet treats.
They discovered several patterns. First, having a mental budget alone was not sufficient. Participants also needed to have an active goal of not wanting to consume sweets. Second, the information about the products needed to match the units of the mental budgets. Third, mental budgets succeeded when consumers followed specific numerical recommendations, like the Weight Watchers® points.
"For those who wish to cut out those desserts, our research suggests some simple tips," the authors write. "First, it is important to have a mental budget. At the very least, it allows you to keep track of how you are doing with respect to your goal. Second, make sure the budget works as a limit rather than a license for the consumption behavior. To do this, it is important to have an active goal of controlling the consumption."

A Telling Quote

"The greatness of a nation and its moral progress can be judged by the way its animals are treated."


An Unending Truth

Hostilities aren't stilled through hostility, ever.
Hostilities are stilled through non-hostility.

This is an unending truth.

Live and Let Live

The phrase "live and let live" is so familiar that it fails to carry the profound impact it deserves.
Much of the true wisdom of life is captured in this simple saying. It addresses the rights of others to their own beliefs and actions, as well as a warning about meddling in the affairs of others.

Let today be a day to honor and respect the beliefs and lifestyles of your extended family, your friends, your neighbors, your fellow citizens, and all those around the world.

Wednesday, November 18, 2009

Beware of Those Who Desire Attention

"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)


"My strength comes from forgiveness of those who have hurt me."

"I do not choose to carry this bag of stones along with me on my path."

Healthy Living Tip 1

Did you know that sleep deprivation can make your levels of cortisol soar by a whopping 37%?
This puts you at risk for depression, diabetes, and weight gain!

Take care of yourself and get your ZZZZZZs.

Use of Our Time

Don't be fooled by the calendar.
There are only as many days in the year as you make use of.
One man gets only a week's value out of a year while another man gets a full year's value out of a week.

Charles Richards

Breakfast and Productivity

Breakfast and Productivity

Breakfast is the key to productivity and your ability to focus and process information. Start the day with a breakfast high in protein, some good quality fat (Your brain requires some saturated fat to function) and carbohydrates. Include carbs from fresh fruits or whole grains. The protein and fat are needed to maintain and build muscle, slow down the effect of the carbs for a steady energy flow and to keep you full longer.

Protein and fat will help to eliminate cravings for sugar and caffeine and avoid a mid- morning slump. (Caffeine and sugar will give you a quick pick me up but an energy crash will follow soon after, leaving you tired and with additional cravings.) The fiber found naturally in a piece of fresh fruit will allow the carbohydrates in that fruit to provide a rise in energy that will be sustained for a longer period of time than either juice or carbs from sugar or refined white flour. If you are having grains as your carbs, they need to be 100% whole grains to maintain energy flow. Taking the time to plan your breakfast the night before will help you to have the energy you need to be energized, focused and productive.

Below are some ideas. Be creative. Left overs can also be good breakfast choices!

Vegetable omelette (fresh spinach or broccoli, avocado, tomato, peppers etc.)
Fresh fruit
Egg Sandwich - a couple of organic or hormone free eggs with a piece of 100% whole grain toast and a little organic butter (A sandwich made at home may travel well.) Try adding some fresh organic arugula or spinach leaves to the sandwich-good even in the morning!
Protein Shake with a tablespoon of flax oil and fresh fruit
Left over grilled chicken and vegetables
Turkey breast sandwich with a piece of fruit.
Oatmeal (steel cut oats are the best but take a longer time to prepare) Old fashioned are better than instant. Try them with some almond milk from the health food store. Add some protein with walnuts, hemp hearts or a little protein powder. Try mixing in a few raisins or fresh fruit.

Caryn is a friend of mine who is an Integrated Health Counselor. I have provided information regarding her services. This blog entry was taken from her monthly newsletter.

Caryn Fichtelman-Integrative Health Counselor (631) 901-7230
Do you have particular health concerns? Are you interested in permanent weight loss, reducing cholesterol or lowering your blood sugar? Sign up for a free one hour health consultation to see if my program will work for you. Individual and small group sessions available.
Contact me: email: phone# (631) 901-7230

Continuing Light

Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened.
Happiness never decreases by being shared.

Buddhist Quote

Healthy Eating Tip 2

Include a small snack two to three times a day to help keep up energy levels.

Self Meditation 5

Take a few slow deep breaths and close your eyes. Let your mind and body relax.

Imagine you are sitting inside a ball of golden white light, completely safe, resting on cushions. The golden white light is from the Divine, blessing you with healing light.

Let this light enter every pore in your skin, allow this light into each of your organs. Inhale this light deep into your body, deep into your tissues and cells. Inhale this light and exhale all stress, all fears and all pain.

Inhale more of this light until you feel more relaxed and free of stress.

Gradually bring your attention back to the present moment.

Tuesday, November 17, 2009

Healthy Eating Tip 1

By trying to totally avoid certain foods, people instead tend to over consume them in the end.

It's always about BALANCE and MODERATION.

In my opinion, this is basically true about everything in life.

Mindfulness Training and Pain

Pain can be
if you

Can thinking positively reduce pain? Can thinking about your loved ones do the same?

According to two separate university studies, the answer is yes.
One new study had individuals focusing on images of their loved one while experiencing painful situations, and the perception of the pain was significantly lower.

Another studied the perception of pain and the effects of various mental training techniques and has found that relatively short and simple mindfulness meditation training can have a significant positive effect on pain management.

In this study at the University of North Carolina, it was found that a single hour of mindfulness training spread over a three day period, can produce the same kind of analgesic effect. It was published in the Journal of Pain, current issue.

What do you think about all day long? And how does focusing on the positive help us change what we are experiencing in our world?

Emerson said we become what we think about all day long. If thinking positive can change the perception of pain, then perhaps we should be considering that conditioning the mind, just as we do the body, should both be essential for wellness and success in our work, play and sport.

Peace From Within

Each one has to find his peace from within.
And peace to be real must be unaffected by outside circumstances.


No Escape

Not up in the air,
nor in the middle of the sea,
nor going into a cleft in the mountains,
is a spot
to be found
where you could stay
and escape your evil deed.



I have given myself permission to be at one with the Universe.

Nirvana and Enlightenment #136

Satori's beauty is its temporary nature.

Feel it--let it go.
Know the unknown is knowable and then continue on.

What do you do after Satori?
Live your life.

"Come To the Edge"

"Come to the edge", he said.
They said: "We are afraid."
"Come to the edge", he said.
They came.
He pushed them,

And they flew..."

Guillaume Apollinaire

Monday, November 16, 2009

Self Meditation 4

You can watch the debris circling all around you and see it for what it is: debris.

To receive love, be loving.

Find a situation in your life that is limiting.
Walk right through it today.
Do not think about how.
Just do it.
See yourself simply walking through the situation.


I am responsible for my own Spiritual Growth.

Our Power to Create

"Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery.
It is we who control these, and not another."

Richard Bach

Creation's Beauty

"When I admire the wonder of a sunset or the beauty of the moon, my soul expands in worship of the Creator."


Integral Wisdom as Pure Awareness

Integral wisdom involves a direct participation in every moment:
the observer and the observed are dissolved in the light of pure awareness,
and no mental concepts or attitudes are present to dim that light.

Lao Tzu

Sunday, November 15, 2009

SEE-Steven Curtis Chapman

SEE Lyrics and Music by Steven Curtis Chapman

Right now all I can taste are bitter tears
And right now all I can see are clouds of sorrow
But from the other side of all this pain
Is that you I hear, laughing loud and calling out to me?
Saying "See, it's everything you said that it would be,
And even better than you would believe.
And I'm counting down the days until you're here with me,
And finally, you'll see."

But right now, all I can say is "Lord, how long
Before you come and take away this aching?"
This night of weeping seems to have no end.
But when the morning light breaks through,
We'll open up our eyes and we will see
It's everything that He said that it would be
And even better than we would believe
And he's counting down the days 'til He says "Come with me."
And finally he'll wipe every tear from our eyes
And make everything new, just like he promised

Wait and see, just wait and see, wait and see
And I'm counting down the days until I see
It's everything He said that it would be
And even better than we would believe
And I'm counting down the days 'til He says, "Come with me."
And finally, we'll see.
We will see.

Oh taste and see that the Lord is good, the Lord is good
The Lord is good.
Oh taste and see that the Lord is good
The Lord is good.

Saturday, November 14, 2009

Self Meditation 3

Breathe in and say "What I have is enough."
Breathe out and think, "What I am is enough."

Breathe in and say, "What I do is enough."
Breathe out and think, "What I have achieved is enough."

Repeat this for several minutes.

Think of a sacred word to meditate on. Make this word or phrase especially meaningful for you.

Say a verse for equanimity:
"May I accept things as they are. May I be open and balanced. May I find equanimity and peace."

The Mind and Self-Destruction

"It is a man's own mind, not his enemy or foe, that lures him to evil and destructive ways."