Saturday, May 29, 2010

Excerpts from THE FOUR AGREEMENTS-#17

In any kind of relationship, we may make the assumption that others know what we think, and that we don't have to say what it is that we want.
We assume that they will know what we want because they know us so well.
If they don't do what we want, we feel hurt.
We may think, 'How could you do that, you should know.'

It is OUR responsibility to communicate our needs.
It is not up to anyone to read our minds.

Vigorous Effort

"Some give up their dreams when they have almost reached the goal;
while others, on the contrary,
obtain a victory by exerting, at the last moment,
more vigorous efforts than ever before."


Friday, May 28, 2010

Excerpts from THE FOUR AGREEMENTS-#16

It is ALWAYS better to ask questions than to make assumptions.
Have the courage to ask questions until you are as clear as you can be.

Once you hear the answer to the question,
you will not have to make assumptions because you will know the truth.

Struggling As Growth

Even the most evolved beings find themselves in a place
of struggle now and then.

In fact, struggle is a sure sign
to them that they are expanding;

it is their indication of
real and important progress.

The only one who doesn't struggle is the one who
doesn't grow.

So if you are struggling right now, see it as
a terrific sign -- and celebrate your struggle.

Self Meditation 102

Close your eyes and imagine rowing down a river.

You try to stay in the middle, but it is hard with the cross-currents.
So, decide to let the boat drift instead of steering it.
The boat is carried along with the current.
You are free to enjoy the experience.

When you come out of this meditation, take this attitude into daily life.
Try to release the need to control things in life.
Doing this will bring you a greater sense of peace.


There is nothing that wastes the body like worry,
and one who has any faith in God
should be ashamed to worry about anything whatsoever.


Tao Translation In Modern Words--#64

Keep your feet firmly planted
unless you want to fall on your face.
Learn how to pace yourself
if you want to get anywhere.

Don't call attention to yourself
If you want people to notice your work.

Nobody respects people who always have excuses.
Nobody gives credit to people who always take it.
People who hype themselves have nothing else to offer.

Think of being in touch with Tao like eating at a buffet:
Take only what you need.
Save some for everybody else.

The Philosophy of Contrast

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.


30 Tactics To Outsmart Food Temptations--#1


When you're stressed or anxious, instead of reaching for a bag of chips, focus on your breath.
A few slow,
steady breaths
through the nose can calm frazzled nerves.

Add a mantra:
Inhale peace,
exhale tension.

Dr. Crew's Internet Show For Sunday, May 30, 2010

I will be presenting "Mindfulness and Meditation" on my show this Sunday.
You can watch the broadcast live via at 1pm on the web. -
Look for "Mind-Body Psychotherapy, Fitness, and Wellness With Dr. Crew Lauterbach."

If you are watching the broadcast live you can type in your questions to be answered during the live broadcast.

Thursday, May 27, 2010

Excerpts from THE FOUR AGREEMENTS-#15

You can gain a huge amount of freedom when you refuse to take anything personally.
No spell can affect you regardless of how strong it may be.
If you live without fear, and you love, you will always find contentment with your life.

A Mind At Peace

"When you become centered, suddenly there is great freedom because you know you are not the mind and you are not the body."


"A mind at peace, a mind centered and not focused on harming others, is stronger than any physical force in the universe."

Wayne Dyer

Breathe deeply and slowly.
Let yourself become centered - shutting out distractions.
Breathe in eternal peace, and let your body fill with unconditional love.

When To Workout

When Do You Workout?

Does it matter what time of day you workout? Some people contend that morning workouts are the best, while others swear by working out in the evenings. Ultimately, there's no right or wrong time to work out. It all depends on you.

The best time for you to work out is when you're most likely to do it and it still be effective. If you have to drag yourself to the gym after work when you'd rather be going home, you're already not in the right frame of mind to engage in an effective workout. However, some people get into that active mentality after a few minutes of warming up.

On the other hand, many people swear by morning workouts because they can get you energized, setting a positive tone for the rest of the day. Some people also like to get their workouts out of the way, which is why they go first thing in the morning.

The bottom line is this: workout when you have time and are fully alert (as to not cause any injuries). If that time just happens to be at 3:00 in the morning, that's fine - luckily, there are 24 hour gyms!


I am always led
to the people who need
what I have to offer.

Superficial Pleasures

Notice how much suffering there is in your own life.
There is sickness, aging, and death, which you naturally seek to avoid.
There are temporary experiences, like eating good food, that seem to be pleasurable in and of themselves but, if indulged continuously, turn into pain.
This is the suffering of change.

When a situation changes from pleasure to pain,
reflect on the fact that the deeper nature of the original pleasure reveals itself.
Attachment to such superficial pleasures will only bring more pain.

Tao Translation In Modern Words--#63

When you have nothing to say,
you may as well keep your mouth shut.
The wind and the rain don't go on forever.

If nature knows enough to give it a rest sometimes,
so should you.

Still True Today

"I like your Christ,
I do not like your Christians.
Your Christians are so unlike your Christ."



"If we fail to look after others when they need help, who will look after us?
Indifference brings indifference, loving kindness brings loving kindness."


Wednesday, May 26, 2010

Excerpts from THE FOUR AGREEMENTS-#14

Even the opinions about yourself are not necessarily true.
Therefore, you don't need to take whatever you hear in your own mind personally.

Unhealthy Fats

Get the Facts on Unhealthy Fats

When you're making food choices, the types of fats you choose are just as (if not more) important than the amount of cholesterol the food contains. Fats that you should try to avoid include saturated and trans fats.

Here are the facts:
Saturated fat is unhealthy fat that increases both your total cholesterol and your LDL (bad) cholesterol. Some experts say that limiting your saturated fat intake is one of the most important cholesterol-lowering tips you can follow. No more than 10% of your calories should come from saturated fats--that's about 15-25 grams daily. Keep this number as low as possible.

Try to limit or avoid: bacon, bacon grease, beef, butter, cheese, cocoa butter, coconut, coconut milk, coconut oil, cream, cream cheese, ice cream, lard, palm kernel oil, palm oil, pork, poultry, sour cream, and whole milk.

Trans fat is the unhealthiest fat you can eat! It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Even eating a small amount of trans fats significantly increases your risk of heart disease--especially if you already have risk factors like high cholesterol. Limit your intake of trans fats as much as possible. Experts haven't established any level of trans fats as safe, so keep your intake near 0 grams. Food products that contain trans fat include vegetable shortenings, hard stick margarines, crackers, candies, cookies, snack foods, fried foods, doughnuts, pastries, baking mixes and icings, store-bought baked goods, and more.

Although some fats (monounsaturated, Omega-3's) are healthier than others (saturated and trans fats), it's important to remember that fats are still high in calories. Consuming too many--even the healthy ones--can result in weight gain.

Being Daring

Security and joy may not come in the same package.
They can...but they also cannot.

There is no guarantee.

If your primary concern is a guarantee of security,
you may never experience the truest joys of life.
This is not a suggestion that you become reckless,
but it is an invitation to at least become daring.

Self Meditation 101

Look deeply at a person you care about.
Accept this person completely
in this moment.

Your Work

Your work is to discover your work
and then with all your heart
to give yourself to it.



I am a forgiving
and loving person.


You can go far
if you don't have anything to carry.
The more you acquire,
the less you can really see.

Lao Tzu


"Whenever you have truth it must be given with love and kindness,
or the message and the messenger will be rejected."


Tuesday, May 25, 2010

Excerpts from THE FOUR AGREEMENTS-#13

You are alive!
Take your life and enjoy it.
You were born with the right to be happy, to love, and to share your love.
Just to be--to take a risk, and to enjoy your life--is all that truly matters.

The Link

"Our emotions are powerful motivators, and more than almost anything else in our lives they will drive our behavior.
Sometimes our greatest challenge is to get inside our own heads to understand what makes us tick.
Why do we feel and behave the way we do?"

Mac Anderson

How Food Affects Your Mood

How Food Affects Your Mood

Although the foods you eat cannot treat depression, your diet does have significant effects on your mood, energy levels, mental health, and your ability to cope with stress. If you suffer from depression or seasonal affective disorder (SAD), certain dietary changes can help you get well when combined with a treatment program outlined by your health care provider.

Structure your meals. Eat at approximately the same times each day and don't skip meals. Enjoy three well-balanced meals and plan snacks between meals.

Eat quality nutrients. Try incorporating more whole foods, fruits and veggies, and healthy fats.

Consume plenty of calories. Eating less than 1,000 calories per day reduces the amount of serotonin in the brain, which increases symptoms of depression and its chances of recurring.

Go for omega-3s. These fatty acids can help with depression, by affecting cell signals in the brain. Foods rich in omega-3s include salmon, sardines, mackerel, soybeans, walnuts, ground flaxseed and more.

Cut back on caffeine. Caffeine acts as a stimulant, making you feel anxious and interfering with sleep patterns. Consume no more than 200- 300 milligrams daily.

Avoid alcohol and drugs. They interact with medications and addictive or abusive behaviors can prevent you from a full recovery.

Eat plenty of carbs. They increase the amount of serotonin in the brain, improving mood and decreasing symptoms of depression. Aim for at least 130 grams of carbohydrates from foods like whole grains, fruits and veggies each day.

Depression is difficult for anyone who lives with it. It can sap your motivation to care for yourself, eat well, and exercise--the very things that can help you feel better. While dietary changes alone aren't a surefire way to prevent or treat depression, they can help you feel better when combined with the treatment options that your health care provider recommends.

Self Meditation 100

Develop a strong desire to refrain from harming others either physically or verbally no matter whether you are embarrassed, insulted, reviled, pushed, or hit.

Do you make a habit of obsessively going over the past.
Let it go, let it be.
Note "mulling over," and return to the breath and the present moment.


"My commitment is to truth
not consistency."


Tingling and Clattering

"Too much success is not an advantage.
Do not tinkle like jade.
Or clatter like stone chimes."

Lao Tzu


In the light of his vision he has founded his freedom:
his thoughts are peace,
his words are peace,
his work is peace.


Monday, May 24, 2010

At The Center

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

Lao Tzu

Self Meditation 99

Concentration meditations narrow and focus the flow of your attention.

Do standing meditation while waiting in line for a movie or bus or train. Just stand there, breathe, and awaken.

Try this focus sentence in meditation, "I believe, but I am not my beliefs."

Yes, We Will

"A small body of determined spirits fired by an unquenchable faith in their mission can alter the course of history."


Tao Translation In Modern Words--#62

Force is followed by loss of strength.
This is not the way of the Tao.
That which goes against the Tao comes to an early end.

Where Can We Go?

"Where can we go to find God if we cannot see Him in our own hearts and in every living being."

Swami Vivekananda

Thursday, May 20, 2010

The Purpose of Life

“The purpose of life is not to be happy.
It is to be useful, to be honorable, to be compassionate,
to have it make some difference that you have lived and lived well.”

Ralph Waldo Emerson

Holding On To Anger

"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else, you are the one getting burned."



"There is more to life than increasing its speed."


Wednesday, May 19, 2010

Excerpts from THE FOUR AGREEMENTS-#12

Whatever life takes away from you--LET IT GO!

When you surrender and let go of the past, you can then allow yourself to be fully alive in this present moment.
Letting go of the past means that you can enjoy the dream that is happening right now.

The Time To Relax

"The time to relax is when you don't have time for it."


A List For the Doctor

Waiting for the doctor to see you? Make a list of things you’d like to discuss, and enjoy a more satisfying visit.

Next time you’re going to the doctor, prepare for your appointment with a written checklist. Patients who visit their doctors with an agenda report feeling more satisfied with their experience and have a better understanding of what their physician wants them to do.

Write down your top three or four concerns and specific questions surrounding them, suggests Noreen Clark, PhD, director of the Center for Managing Chronic Disease at the University of Michigan.

At the end of your appointment, repeat all of your doctor’s recommendations back to him or her, so you both know that you’re on the same page.

Take A Look

Look to see how you are spending your day. Are
you accomplishing anything? Is it anything that

You have only so much time here. Don't waste it.
If you are really putting in a lot of effort, but not
getting much done that matters, take a look at that.

That's all I'm saying.
Take a look.


I am at peace
with all those around me.


Rely on the teacher’s message, not the personality.
Rely on the meaning, not just the words.
Rely on the real meaning, not just the provisional one.
Rely on your wisdom mind, not your ordinary judgmental mind.


Be It

"We must become the change
we want to see."


Here I Am

HERE I AM Lyrics and Music by Michael W. Smith

There's a place where I can go
Where the angels hear me pray
I want to change
Yes I need Your touch
I'm waiting here for You
And I fall, at Your feet
I'll give it all,
Until the day we meet

Here I am
Ready to give up my life for the One
Here I am
Ready to pour out my heart for the Son
Here I am

Here I come to Your threshing floor
Where the angels fear to tread
I'm waiting here for the King of love
And to hold the hands that bled
And I fall, at Your feet
I'll give it all,

Until the day we meet

Here I am
Ready to give up my life for the One
Here I am
Ready to pour out my heart for the Son

Tuesday, May 18, 2010


"Courage is doing what you're afraid to do. There can be no courage unless you're scared."

Eddie Rickenbacker

"Whatever you do, you need courage. Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising that tempt you to believe your critics are right."

Ralph Waldo Emerson

Affirmation: I hold my course with focused attention and relentless commitment, as I weather the storms of life.


We often think that we are operating in a vacuum,
that no one is watching us, that our actions are mostly

Yet, what if you knew that your every thought,
word, and deed today was going to be imitated by
one who admires you?

Can you feel good about what you are demonstrating?

Exercise Improves Blood Pressure

Exercise Improves Blood Pressure

Exercise is a great way to help lower your blood pressure in combination with a healthy diet and your doctor's treatment program. Remember to always consult your doctor before starting an exercise program and to listen to your body--especially when starting out.

A study by the National Institutes of Health showed that regular exercise (30+ minutes of moderate activity, 5+ days a week) reduced blood pressure in 75% of subjects who had high blood pressure. The reductions were approximately 10 mm Hg for both systolic and diastolic blood pressures.

According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30-45 minute workout!

This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.

Television Habits

When you go to watch TV,
ask yourself what is worthy of your attention
and ask what you will give your precious time on this earth to watch.

Tao Translation In Modern Words--#61

You can't see Tao,
no matter how hard you look.
You can't hear Tao,
no matter how hard you listen.
You can't hold on to Tao,
no matter how hard you grab.

But it's there.

It's in you,
and it's all around you.

Remember that.

Simply Stated

When you are content to be simply yourself
and don't compare or compete,
everybody will respect you.

Lao Tzu

Dignity and Quiet Joy

and quiet joy
in all that we do
are the expression of perfect concentration
and perfect wisdom.


Monday, May 17, 2010

Dr. Crew Interviews Lea Keating, LMT

Recorded live on 5/16/10.
Dr. Crew interviews Lea Keating, LMT

Topics include:
Medical massage
Stress management
Body Armoring
"Sensory Street Kids"
Treating Common Medical and Psychological Conditions
Cranial-Sacral Massage
Myofacial Release

Defining Wealth

"Wealth consists not in having great possessions,
but in having few wants."


Excerpts from THE FOUR AGREEMENTS-#11

Do your best and take the action because you love it, not because you expect a reward or payback.
When you take action without expecting a reward, you enjoy every action, and you can receive even greater rewards than you have ever even imagined.


Live with intention.
Walk to the edge.
Listen hard.
Practice wellness.
Play with abandon.
Choose with no regret.
Appreciate your friends.
Continue to learn.
Do what you love.
Live as if this is all there is.

Mary Anne Radmacher

Affirmation: Standing in the inspiring vision of my future, I boldly take every step - large and small - with courage and intent.

Crime As A Disease

"All crime is a kind of disease
and should be treated as such."


Attach to Nothing

Hear what is said,
retain what is important,
speak what is worthy
Attach to nothing.


Exercise and Depression

Down in the dumps, angry or anxious?
A workout can help people work off negative emotions like fear and depression.

If you know someone who is depressed or anxious, you can help by inviting him or her for an invigorating walk, jog or bike ride.
According to an analysis of dozens of studies related to physical activity and mental health, exercise can significantly decrease levels of anxiety and depression.
That goes for women with postpartum depression too.
If you’re not seeing the results you want from therapy or medication, try adding some exercise to the mix.
Twenty minutes of moderate to vigorous activity is generally enough to start seeing some relief.

Sunday, May 16, 2010


"Success is a state of mind. If you want success, start thinking of yourself as a success."

Dr. Joyce Brothers

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

Bill Cosby

Vitamin D-Taking It With Bigger Meals

Make your vitamin D supplement work even harder. Taking it with your biggest meal of the day boosts the vitamin’s absorption.

Not getting enough vitamin D? Instead of taking it on an empty stomach or with a light meal, down your vitamin D supplement with the biggest meal of the day. According to a recent study at the Cleveland Clinic, taking vitamin D with large meals can significantly boost its absorption. Researchers selected 17 men and women who had low levels of vitamin D, despite taking supplements, and instructed them to take their pill with their biggest meal. After two to three months, participants’ vitamin D levels had increased by 50%.

Vitamin D deficiency is associated with high blood pressure, heart disease, cancer, osteoporosis and some autoimmune diseases such as multiple sclerosis and systemic lupus erythematosis. Clinical trials of vitamin D with calcium supplementation have demonstrated a benefit by reducing fractures related to osteoporosis.

This is an evolving field of study with many more trials needed to show benefit or lack thereof as it relates to other conditions and diseases. Check with your doctor to find out if you should consider taking vitamin D supplements.

Saturday, May 15, 2010

The Soul's Expense

There is no security in doing something for a living
when you are dying inside while doing it.

That is taking care of the body at the expense of the soul.
A withering soul cannot help but produce a withering body.
So do not think you are "taking care of yourself" by
killing your spirit to keep your body alive.

How long will you put off what you are dying to do?

Fire Within

"You get the best efforts from others not by lighting a fire beneath them,
but by building a fire within them."

Bob Nelson

Friday, May 14, 2010

Excerpts from THE FOUR AGREEMENTS-#10

Honor the person that you are.
Take the risk to express your dream.
Taking action is about living fully and expressing who you are.

Habit and Conscious Attention

"The chains of habit are too weak to be felt until they are too strong to be broken."

Samuel Johnson

"Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have."

Dale Carnegie

"Habit and routine have an unbelievable power to waste and destroy."

Henri de Lubac

Inattention is fertile soil for bad habits to grow stronger.
To break bad habits and cultivate behaviors you prefer,
use your power of conscious attention and daily practice.

Guess Who Moved

"If you are not closer to GOD today than you were yesterday...
guess who moved."

Author Unknown

At His Feet

"My imperfections and failures
are as much a blessing from God
as my successes and my talents
and I lay them all at His feet."


Improving Your Mood With Meditation

Improve Your Mood with Meditation

According to two new studies, two 20-minute sessions a day may fight symptoms of depression.
According to research presented at the 31st Annual Meeting of the Society of Behavioral Medicine, depressed people who practiced transcendental meditation (TM) were able to reduce their symptoms by 48 percent over a period of nine to 12 months.

TM is a form of mantra meditation, during which practitioners chant a word or phrase while sitting quietly for 15 to 20 minutes, twice a day.

Here’s how:
Find a quiet, comfortable place to sit. Set a timer so you’re not watching the clock. Close your eyes, and repeat an affirming word, such as peace, to yourself quietly. If your mind starts to wander, that’s okay. Gently bring your focus back to your chanting.

If you think you may be suffering from depression, it is best to see your doctor for professional help. Adding meditation to your treatment plan could be of additional benefit.

Tao Translation In Modern Words--#60

Can you hold on to your ego
and still stay focused on Tao?

Can you relax your mind and body
and brace yourself for a new life?

Can you check yourself
and see past what's in front of your eyes?

Can you be a leader
and not try to prove you're in charge?

Can you deal with what's happening
and let it happen?

Can you forget what you know
and understand what's real?

Start a job and see it through.
Have things without holding on to them.

Do the job without expectation of reward.
Lead people without giving orders.
That's the way you do it.

Juicing-#2- AVOCADO

Nutritional Benefits

Next to the olive, the avocado is the second fruit with the highest monounsaturated fatty acids content at 20%. This amounts to almost twenty times that of any other fruit.

Weight-watchers often stay away from avocados specifically because of the fats content of the fruit. But that's a myth. The monounsaturated fats and the wholesome nutrition helps the basal metabolic rate, and reduce overeating.

A majority of the fat content is the health-promoting monounsaturated fats, followed by smaller amounts of polyunsaturated and saturated fats.
The potassium content and calories of an avocado is three times that of a banana. Other essential minerals are iron and copper for the blood, phosphorus and magnesium.

The sodium content in avocados and its low sugar content and absence of starch make it an ideal fruit for diabetics and hypoglycemics.
It is also one of the richest source of fiber among all fruits and vegetables. Packed with vitamins A, several B-complex, especially B3 (folic acid), powerful anti-oxidants like vitamins C and E, calcium, iron, potassium, etc.

Health Benefits
Avocado is a fruit that is often avoided because of its high fat content. Together with that perception, the numerous health benefits are also overlooked. It's time we take a good look at the healing virtues of this fruit:

Bad breath: The avocado is one of the best natural mouthwashes and a remedy for bad breath. It is effective in removing intestinal putrefactions or decomposition which are the real cause of a coated tongue and this unpleasant condition.

Beauty aid: The oil extracted is widely used in preparation of beauty products. These include creams, cleansers and moisturizers to prevent the ageing effect of dehydration; bath oils, shampoos, scalp conditioner and hair tonic.
Blood pressure:
The high potassium and folate content in avocado helps to regulate blood pressure, protecting your body against circulatory diseases, heart problems and stroke.
An avocado contains oleic and linoleic acids that are effective in lowering the LDL cholesterol and increasing the healthy HDL cholesterol.
Duodenal ulcer: The blandness of this fruit (and
papaya) is comforting and soothing to the hypersensitive surfaces of the stomach and duodenum. Its abundant nutrient and enzymes are an effective remedy to treat these ulceration.
The potent anti-oxidant content in avocado helps neutralize free radicals that are important for improving eyesight and prevent eye problems like astigmatism, cataracts and glaucoma.
Fetal development:
The high folate content is important and necessary for healthy fetal cell and tissue development.
Immune system: Regular consumption of avocados strengthens the body's immune system.
Increases absorption of phytonutrients:
Studies have proven that when even a small amount of avocado is consumed together with other fruits and vegetables, the absorption of phytonutrients are a few times higher than when consumed on its own. This alone makes it worthwhile to be eating avocados regularly.
Kidney stones:
Consumption of the high-potassium content fruit helps to reduce urinary calcium excretion, lowering the risk of stones forming in the kidney.
Morning sickness:
The vitamin B6 helps relieve nausea and queasiness associated with pregnancy.
Muscle and nerve:
The high potassium content helps balance our body's electrolytes, aids muscle activity, nerve function and energy metabolism.
Prostate cancer:
Studies have shown that certain unique phytonutrient substances in avocados have been known to help prevent the growth of prostate cancer cells and may even help repair the damaged cells.
Psoriasis: The avocado oil is beneficial in the treatment of psoriasis. Apply regularly on affected parts to remove the scales.

Judas Kiss

JUDAS KISS Lyrics by Bob Hartman and Music by Petra

I wonder how it makes You feel
when the prodigal won't come home
I wonder how it makes You feel
when he'd rather be on his own

I wonder what it's like for You
when a lamb has gone astray
I wonder what it's like for You
when Your children disobey

It must be like another thorn struck in Your brow
It must be like another close friend's broken vow
It must be like another nail right through Your wrist
It must be just like...
Just like Judas' kiss

I wonder how it makes you feel
when no one seeks Your face
I wonder how it makes You feel
when they give up in the race

I wonder what it's like for You
when they willingly disobey
I wonder what it's like for You
when they willingly walk away

Thursday, May 13, 2010

All Of These

"How far you go in life depends on you
being tender with the young,
compassionate with the aged,
sympathetic with the striving,
and tolerant with the weak
...because in your life you will have been all of these."

George Washington Carver

Excerpts from THE FOUR AGREEMENTS-#10

Keep all of your attention on today.
Stay in the present moment.
This is the beginning of a new understanding;

Exercise Can Forestall Osteoporosis

Exercise Can Forestall Osteoporosis

ScienceDaily (May 8, 2010) —
The stage for osteoporosis is set well before menopause -- but exercise can help rewrite the script, according to Medical College of Georgia researchers.

Declining estrogen levels have long been associated with osteoporosis, but bone density starts to decline years before these levels drop, according to Dr. Joseph Cannon, Kellet Chair in Allied Health Sciences and principal investigator of the National Institute of Aging-funded study. It's during that time that levels of follicle-stimulating hormone, released by the pituitary gland to help regulate ovarian function, actually increase.

Cannon theorizes that higher levels of FSH decrease bone mineral density by increasing cytokines, regulatory proteins produced by white blood cells. One cytokine in particular, interleukin-1, signals certain cells to transform into osteoclasts, which break down and resorb bone. "We hypothesize that the higher levels of FSH decrease bone mineral density by influencing the production of cytokines," said Cannon, who presented his team's research at the American Physiological Society's Experimental Biology 2010 conference in Anaheim, Calif. (April 24-28).

After measuring FSH and bone mineral density in 36 women between the ages of 20 to 50, the researchers correlated higher FSH levels with lower bone mineral density. When they incubated FSH with white blood cells isolated from the women, it stimulated production of interleukin-1. Moreover, higher circulating levels of IL-1 correlated with lower bone mineral density, if the levels of interleukin-1 inhibitory factors were taken into account.
Additionally, they found that study participants who exercised more than 180 minutes a week retained greater bone density.

"Our work provides more evidence that physical activity is important for maintaining bone density. It's a case of 'use it or lose it,'" Cannon said, citing his team's findings that exercise seemed to promote inhibitory factors that help keep interleukin-1 and bone breakdown under control.

The team's next step is to determine how exercise influences the expression of interleukin-1 inhibitory factors.

Breaking Through Barriers

"Instead of asking, 'Why am I having to deal with all of this?' ask yourself what you most need to learn from your experiences.
View the situation much like the butterfly must see its cocoon... as a barrier you must break through
to become the extraordinary creature you were designed to be."

Betty Mahalik

Self Meditation 98

Breath will cut through thinking
because you have to let go to breathe.

If it is true, helpful, and kind,
know when to say it.

One Family

For the nonviolent person,
the whole world is one family.

He will fear none,
nor will others fear him.



Everything changes,
nothing remains
without change.


Tao Translation In Modern Words--#59

If you drink too much,
you get drunk.
The engine won't start if you're always
tinkering with it.

If you hoard wealth,
you fall into its clutches.
If you crave success,
you succumb to failure.

Do what you have to do,
then walk away.
Anything else will cause suffering.

Wednesday, May 12, 2010

Excerpts from THE FOUR AGREEMENTS-#9

Making ASSUMPTIONS is a set-up for suffering because usually we gossip about our ASSUMPTIONS.
We make ASSUMPTIONS and we believe we are correct.
We then intend to defend our ASSUMPTIONS and try to make others wrong.

We Are Most Like GOD When We Forgive

A wise man once said, "We are most like God when we forgive."

It is easy for us to blame, but hard for us to forgive.
Yet that is what we are called upon to do - to forgive everyone for everything.
And the reward?
In this life, the reward for forgiveness is your own happiness.
Unconditional universal forgiveness is the key to your own happiness.

Weighing In

Does seeing the wrong number on the scale make you crazy?

Many people find that a “bad” weigh-in ruins their mood and saps their motivation, making it difficult to keep doing what they know they need to do. Things don’t need to be this way. You can learn to use the scale as a helpful tool, instead of giving it the power to dictate your feelings and your actions.

Many experts and experienced dieters will tell you that the only realistic way to take the stress out of your weigh-ins is to skip them altogether—or at least keep them to a bare minimum. After all, there are many other ways to measure your progress towards your health and fitness goals, especially since weight loss is rarely predictable or orderly. Although we talk about weight loss in terms of numbers—calories in versus calories out—your body is not a calculator and it doesn't operate like a checking account. A number of things (like fluctuations in water weight, increased muscle mass, and your body’s anti-starvation mechanism) can and regularly do conspire to make the number on the scale the least reliable measure of weight loss success. And if you’re the type of person who needs to see that number coming down on a regular basis in order to avoid frustration, despair and panic, frequent weigh-ins may be exactly what you shouldn’t do.

But let’s face it. Expecting yourself not to weigh-in frequently is like expecting yourself not to scratch when you’ve got an itch. For many of us, it’s just not in the cards. And besides, there are some good reasons to track your weight frequently. Since most of us don’t exactly match the “average” person used in all the formulas for predicting energy expenditure, you may need a little experimentation to find the right combination of calories and exercise that will work for you.

Watching the scale as you experiment can be an important part of that process. So, maybe the real issue here is how you can have your cake and eat it, too. Here are three things you can do to make sure your love-hate relationship with the scale doesn’t cross over the line and become part of the problem instead of part of the solution.

3 Ways to Take the Stress Out of Your Weigh-Ins
Be clear with yourself about what that number on the scale really means. That number on the scale only tells you how much you weigh at that moment. It tells you absolutely nothing about what kind of person you are; what life has in store for you; whether or not you’ll ever look the way you want to look or feel the way you want to feel; or how other people see or think about you. If you experience thoughts or feelings like these just because you see an unwelcome number on the scale, then your expectations about what weight loss can do for you need a major overhaul.

Remind yourself that you are choosing to use the scale as a weight loss tool. It is NOT your judge, jury and executioner. It’s probably a good idea to post this reminder where you will see it each time you step on the scale. It can help to include a short list of the most important reasons why you are trying to lose weight in the first place, and some of the ways you can measure your progress towards those goals (besides the scale).

Use the number on the scale to actually help your program work for you. If you’re going to use the scale as a tool, you might as well do it right. Try keeping a journal (or better yet a computer spreadsheet) where you track your weigh-ins (daily, weekly or monthly), your total calories eaten during that time period (from your Nutrition Tracker) and your calories burned through exercise (from your Exercise Tracker). Once a month, add the numbers up and see if things are going the way they “should” be. Figure out your total calorie deficit for the month, and see if your weight actually behaved according to the "3500-calorie deficit equals one pound lost" formula. If it didn’t, then try to figure out why, using a method like this:
First, go back to basics. About 90% of the “mysterious” differences between what should happen and what does happen can be traced to underestimating calorie intake and/or overestimating calories burned. For the next few weeks, double check yourself on your calorie counting, portion estimating, etc., and make sure you’re not leaving anything out of your nutrition tracking.

If that doesn’t solve the problem, figure that there may be something wrong with the estimates you are getting for your exercise calorie burning and/or your non-exercise calorie burning (your basal metabolic rate—BMR). Consider investing a little money in a heart rate monitor with a calorie estimating feature to wear during exercise, and/or having your BMR tested at a local gym with a device called the BodyGem (costs about $50). Use this info to adjust your calorie intake and/or your exercise, and see how this new plan works for the next month.

If all else fails, talk to a dietitian or your doctor to rule out any unusual metabolic problems, or medical issues. But again, 9 times out of 10, it's most likely a simple problem with getting the right numbers. Above all, keep in mind that it is NOT a lower number on the scale that makes all the work you are putting into your weight loss efforts worthwhile. What makes it worthwhile is the increased happiness and other benefits that come with doing the best you can to eat a healthy diet, being as fit and active as you can, and doing all the other things that make you feel good about yourself. These benefits depend much more on your attitude and the quality of your efforts than on any number you see on a scale. Shifting your focus from the scale to the quality and consequences of your own attitudes, perspectives, and efforts is the first step in moving from a “diet mentality” (which doesn’t work) to a “lifestyle change” (which can get you where you want to go).

What Do You Want?

"Decide what you want.
Decide what you are willing to exchange for it.
Establish your priorities and get to work."

H.L. Hunt


"You may never know what results come of your actions,
but if you do nothing
there will be no result."


A Bad Habit

Do you make a habit of obsessively going over the past?

Let it go, let it be.
Note "mulling over,"
and return to the breath
and the present moment.

Doing The "Right" Thing

"Doing the right thing" is like water.
It's good for all living things,
and flows without thinking
about where it's going.


Deep in the heart of everyone is the potential to become a fully enlightened being - this is our Buddha nature.
In his Tantric teachings, Buddha revealed the quickest methods for attaining this state.
Profound, yet practical, tantra enables us to transform every aspect of our lives into a blissful spiritual path.