Thursday, June 27, 2013

Thursday, June 20, 2013


Present Moment

Everyone has regrets.  We've all said or done things we're not proud of, or that failed to get us the results we want.  But torturing yourself by rehashing those moments isn't going to put the past to rest any more than ignoring them would.
The only place you can change the past is in the present.
 By not focusing on the "story" of your life--the events themselves--but rather on how you interpret and shape those
events, you will start to see patterns emerging. Insight into the assumptions that have been running your life will tell you why things turn out in certain ways. The patterns and habits you've developed are powerful opportunities to bring mindfulness and awareness to the process of thoughts, feelings and behaviors.

 Unlike age or eye color or family of origin, they're aspects of yourself you have the power to change, which could, in turn, change your life.
 When we choose not to respond as in the past, we create the possibility of a different future.


Wednesday, June 19, 2013

Self Talk


Not what we have,
but what we enjoy,
constitutes our abundance.


Brisk Walking

New research suggests that walking briskly longer will give you all of the health benefits of running.
 The surprising findings, published in the journal Arteriosclerosis, Thrombosis and Vascular Biology, found that a regular brisk long walking routine helps lower the risk of hypertension, high cholesterol and diabetes just as much as running — as long as you’re covering the same distance (this study looked at total exercise amount, or intensity multiplied by time).
Researchers found that mile for mile, walking and running offer similar heart-health benefits. While the advantage to running is that you log more miles in less time, walking may be more sustainable; it is easier on the knees and more convenient too.

Monday, June 17, 2013



Don’t miss an opportunity to compliment someone,
say thanks,
 or express affection.

"Good" Fats

Most experts agree: Don’t be afraid of good fats, like nuts or olive oil, which can help you feel full and eat fewer calories throughout the day.
In your quest to improve your diet or lose a few pounds, you do not have to reach for fat-free or reduced-fat products, and worry they contain other things that aren’t healthful. While light products may contain less fat or fewer calories, we tend to eat more of them because they don’t fill us up. A new study explains why: Natural oils and fats can help regulate your appetite by making you feel full. And extra virgin olive oil may be the best of the bunch.
 When researchers supplemented volunteers’ diets with olive oil, rapeseed, butter or lard, they found that olive oil filled people up the most. Compared to people in the other groups, no one in the olive oil group gained weight or body fat over the three-month period. When food manufacturers take naturally occurring fats out of products like peanut butter, they have to adjust the flavor, often by adding more sugar, which can actually stimulate the appetite. What’s more, you miss out on the beneficial monounsaturated fats. 

Thursday, June 13, 2013



Ask Yourself the Question:
"Will This Matter a Year from Now?"

Fiber-Rich Carbohydrates

Most Americans don’t think much about their risk of a stroke. But it’s a leading cause of death in the United States and Canada. While I don’t want to be alarmist, it’s a good idea to know your risk, especially because most strokes can be prevented.
One simple way to slash your risk: Eat more fiber-rich carbohydrates. According to new research published in the American Heart Association journal Stroke, each seven-gram increase in daily fiber intake
was associated with a 7 percent decrease in stroke risk. That’s approximately the amount of fiber in half a cup of peas or half an apple. Increase your intake by 14 or 21 grams and you’ll reap double or triple the benefits. If that sounds like a lot of fiber, this could be a sign that you’re not getting enough.

The average American eats between 10 to 15 grams per day, but the goal should be 25 to 35. To avoid shocking your gut, ease into a high-fiber diet slowly, and drink plenty of water. Great sources of fiber include almonds, sunflower seeds, raspberries, pears, lentils, whole-grain pasta, bran cereal, broccoli and corn.

Wednesday, June 12, 2013



Grudges take up brain capacity and prevent us from performing at our very best.
 What we focus our minds upon grows; this is true of anger, resentment and hatred too.
Therefore, it is very difficult to truly achieve great things for ourselves when we have a lot of our energetic capacity tied up in negativity.

All the years you have waited for them to "make it up to you" and all the energy you expended trying to make them change (or make them pay) kept the old wounds from healing and gave pain from the past free reign to shape and even damage your life.

And still they may not have changed.
Nothing you have done has made them change.
Indeed, they may never change.
 Inner peace is found by changing yourself, not the people who hurt you.
And you change yourself for yourself, for the joy, serenity, peace of mind, understanding, compassion, laughter, and bright future that you get.


Tuesday, June 11, 2013

Own Yourself

Exercise and Sleep

Exercise will help you rest easier at night!
That’s what the results of the National Sleep Foundation’s 2013 Sleep in America poll showed.
Self-described exercisers reported better sleep than self-described non-exercisers, even tho
ugh they said they slept the same amount each night (6 hours and 51 minutes on weeknights, on average).

The intensity of the exercise didn’t appear to matter. According to the poll, people who were vigorous, moderate and light exercisers were significantly more likely than non-exercisers to say “I had a good night’s sleep” every night or almost every night of the workweek. And more than three-fourths of exercisers said their sleep quality was very good or fairly good in the past two weeks, compared to slightly more than half of non-exercisers.
 If you are inactive, even a 10-minute walk can make a difference in the quality of your sleep.


Monday, June 10, 2013

More and Never Enough


If you have a choice, remove yourself from negative situations and people.
You often do get to choose the people you willingly spend your time with or what you spend your time doing.
If you almost
always leave a place or a  person feeling drained, angry, dejected, or violated, then make a new choice.

Sodium and Store-Bought Poultry

You may be surprised to learn that one of the biggest sources of sodium in the American diet is poultry. Some food manufacturers inject a salt-water solution into chicken before it hits the supermarket shelf. From boneless, skinless chicken breasts to whole roasting birds, about one-third of the fresh chicken found at grocery stores has been plumped up with water, salt, broth or other additives. These so-called “enhanced” chicken breasts contain up to 440 mg of sodium per four-ounce serving. By comparison, a serving of un-enhanced chicken breast contains just 45 to 75 mg of sodium.
The CDC recommends that you eat no more than 2,300 mg of sodium per day. People who are watching their salt intake, such as those with diabetes, high blood pressure, heart disease or chronic kidney disease, are advised to consume no more than 1,500 mg per day. To stay within those guidelines,  limit the sodium content of your entrees to 600 mg. So you can see how one serving of sodium-enhanced chicken could quickly put you over that recommendation if you add anything else to your main course.
To make sure you’re buying chicken without added sodium, check the ingredients label. Enhanced chicken will say on its packaging that it contains broth, salt or carrageenan. Don’t worry about “retained water.” This is water that may have been naturally absorbed during the chilling process.

Thursday, June 6, 2013



No matter what, I need a human atmosphere that constantly challenges me to be sane, thoughtful, wholesome, and present in the moment.
If I am not present, there can be no meaning.
If I am, everything I do has meaning.

Food-Borne Illness

Nutrition experts agree that there’s no such thing as eating too many leafy greens, but before you serve them, make sure they’re clean. Contaminated salad greens are the most common culprit for making people sick, according to a new study conducted by the Centers for Disease Control and Prevention. This same study found that contaminated poultry results in more deaths.
 So what’s the best way to protect your family from food-borne illness? Handle food safely at home. When it comes to produce, that means cleaning all fruits and vegetables with cool water just before eating; it’s also advisable to remove and discard the outer leaves of lettuce.
 Other tips: Don’t prepare foods that will be eaten raw on the same surfaces where you’re also preparing raw meat, fish or chicken; keep food preparation areas and the refrigerator clean by wiping up spills with hot, soapy water and rinsing well.

Wednesday, June 5, 2013



“That which I do not forgive in you, lies unforgiven within myself.”

Buddhist Proverb

The Danger of Energy Drinks

Hypertension, heart problems or diabetes? Avoid energy drinks, which can cause a surge in blood pressure and heart rate.

People with hypertension, heart issues or diabetes may want to steer clear of energy drinks.
 A new small study suggests that these high-octane beverages can cause a spike in blood pressure and heart rate, increasing the risk of arrhythmia, anxiety and insomnia. The study also suggests possible negative effects even for otherwise healthy people who swig these drinks habitually. While people without health issues can probably drink small amounts without a problem, those who consume large quantities, whether in a single sitting or throughout the day, are more likely to suffer unwanted side effects.
 According to the study, every volunteer who consumed a drink with 360 mg of caffeine developed anxiety, insomnia and cardiac arrhythmia with a rapid heartbeat. Past research has found that the blood pressure of healthy volunteers rose higher in those who drank Red Bull, containing 80 mg of caffeine, than in those who took 80 mg of caffeine alone. It’s the combination of ingredients in these so-called “energy” drinks, rather than caffeine itself, that causes temporary blood pressure elevation, arrhythmia and rapid heart rate.

Tuesday, June 4, 2013


Fear of Change

The nature of life is constant change, yet we fight against it.
Why do we fight change?
 We humans are creatures of habit and instinctively fear the unknown.

The Scale

Monday, June 3, 2013

Wings, Roots and Reasons


Lonely and Alone

Being alone does not mean you are lonely,
 and being lonely does not mean you are alone.