Physical Health- Nutrition

Nutrition is difficult topic in our country today, and it’s also difficult topic in each of  our unique households. Diets on the market range from low fat to low carb to just plain no eating. It is difficult to understand exactly what works and does not work.

To add to the difficulty, each person’s genetics, culture, habits, and many others factors make the perfect diet very much an individualized thing. So, just because one person succeeds on a rigid diet of XYZ, does not mean that the same will work for another.

There is unlimited information on nutrition available on the topic of nutrition, and much of it is free on WebMD, choosemyplate.gov, youtube, and many other sites. I will add to the confusion by suggesting a three-pronged approach to getting all of the right nutrition that you need.

1. Know what your body needs.

Many of the fad diets of today probably do work for different reasons. However, you will have to know yourself to be able to either pick one or create one for yourself. There are few ways to do this.

·      Consult a doctor. He or she will be able to give you the best advice based on your height and weight and information from you and your medical history.

·      Take clues from your body. Pay specific attention to your mood, digestive system, urine color, and energy levels.

·      Do research. You are the scientist of your own life. If you are like me, you are still trying to find that perfect mix of nutrients, as well as, the discipline to ward off the bad stuff. Take the matter into your own hands.

2. Plan logistically.

It is one thing to sit and talk about what to eat and drink and what not to eat and drink. However, the real victory is won in the logistics. A few things to keep in mind are:

·      Do you have all of the knowledge you need?

·      Do you have the budget to eat that way?

·      Have you collected the tools you need like dishes for cooking, storing, and transporting the food?

·      Do you know how to use them?

·      Do you have recipes collected for when you need them?

·      Have you practiced your way to success in these areas?

3. Stave off cravings.

Even the best nutrition plan can fail as a result of those damn XYZs that are so hot, fresh, and tempting. People need a game plan to stick with what they have predetermined to be the best plan. Remember, it’s easy to choose how you eat in an instant, and then fail to follow through in the day-to-day battle. I think we all do at one point or another. Here are a few tips on how to stave off the cravings.

·      If you’re not hungry, pop in some gum and chew on it.

·      Studies show that your will power is lowered immensely when you are hungry. This is the dieting catch 22. If you are hungry, eat something healthy, to fuel your brain’s waning will power. Then pop some gum if you are still staring down the cinabon.  

·      Otherwise, eat just a little bit of the temptation, and then go for the gum.

·      In addition, have a predetermined activity that you do. Go for a walk or do a push up.

·      Fill up on a gallon of water a day.

Hopefully this three-pronged approach offers some insight on the subject. There is no perfect prescription for eating (that is follow-able by everyone). With the availability of food in our country today, the possibilities are endless. Do give up, if you are struggling with weight or disease. Keep giving your best efforts and you will find a way.

-Strength of GIF

Prayer of Saint Francis of Assisi

Few people start things that last much beyond the span of their own lives. Fewer people still manage to make the changes to their own lives that they want to make. Giovanni Francesco di Bernardone, (aka Saint Francis of Assisi) was not like many people.

He lived in the twelfth century AD and was born to a wealthy family in Assisi, Italy. Perhaps his need for something deeper than material riches led him to become a soldier of Assisi. Later, he would travel to Rome. He joined with a band of poor beggars for a time and resolved to make a change in his life.

His change can be noted in the many people he led to higher living by organizing them into groups and teaching and loving them. He neglected to form congregations of fear, hate, and unholy/unrealistic standards like the ones we have become familiar with today. Rather, he nudged the paradigm of ritualistic salvation to the right in favor of a better model.

He traveled to a war zone to convince the Sultan of Egypt to strive for a peaceful resolution to the violent crusades. The particular Sultan that Francis visited is known by most of us. His name was “Saladin” and he was Orlando Bloom’s foe in the movie Kingdom of God. Francis’ goal was to convert the Muslim leader or die trying. He did neither, but you have to give him credit for trying. It was a bold move.

What speaks to me most about the character of this individual is what is captured in the “Prayer of Saint Francis of Assisi”. For me, this prayer will become a part of the ritualistic pursuit of union with that wondrous being that we call God.

Prayer of Saint Francis of Assisi

Lord, make me an instrument of your peace.
Where there is hatred, let me sow love;
where there is injury,pardon;
where there is doubt, faith;
where there is despair, hope;
where there is darkness, light;
and where there is sadness, joy.


O Divine Master, grant that I may not so much seek
to be consoled as to console;
to be understood as to understand;
to be loved as to love.
For it is in giving that we receive;
it is in pardoning that we are pardoned;
and it is in dying that we are born to eternal life. Amen

-Strength of God- Individual-Family 

Physical Health- Exercise

Exercise Facts

·      Exercise boosts mental clarity.

·      Exercise relieves stress.

·      Exercise helps prevent disease.

·      Depressed people can alleviate their symptoms by up to 48% with regular aerobic exercise.

·      Exercise promotes weight loss and increases personal confidences associated with body image.

·      Exercise promotes better sleep.

·      Exercise has a positive impact on your sex life.

Getting Started…

·      Unless you are a competing athlete, try not to get bogged down in the ideal fitness regime. For general-purpose health and wellness, you don’t need to be an exercise scientist. Just aim for consistent effort toward flexibility, muscle strength, and cardiovascular endurance.

·      Identify a few FUN physical activities that you like to do (sports, biking, skating, swimming). Make sure you identify a primary and alternate activity at minimum. However, it is good to be prepared to for an array of physical activities that you enjoy.

·      Make sure you have all of the resources to do these activities (clothes, watch, weights, shoes, MUSIC, racquet, skates, etc…). If you do not have what you need readily available, you literally cannot do the activity. That first morning at 5AM is not the time to be collecting resources. Do not let this be your barrier. Also, it is especially important that your wardrobe supports your active lifestyle. If you only have two pair of athletic shorts, you will often find yourself using laundry as an excuse not to exercise.

·      Set aside a block of time to complete the activity.

·      Prioritize proper form and safety in whatever activity you choose.

·      SHOW UP at the allotted time, with the right gear. Spend your best efforts on this bullet. Rarely does a person sitting on a bicycle seat, with bicycle shorts and helmet, decide against going for a ride that day. You don’t have to spend your mental energy going over the sequence of your exercise routine. Just amp your mind up to show up.   

WebMD, The Daily Beast, The Mayo Clinic, The New York Times

- Strength of GIF

Physical Health- Stress Management

Some stresses are good, even beneficial. However intense and prolonged stress can have many negative affects on almost every system in the body. This collection of data is helpful start to reducing, eliminating, and/or coping with that bad kind of stress.

Stress Facts

·      Stress can cause insomnia, headaches, and lower productivity at work.

·      Stress affects your thoughts, body, and mood.

·      Stress can have negative behavioral outcomes like increased alcohol use, overeating, and angry outbursts.

·      Ongoing stress can make you more susceptible to illness. Studies show that chronic stress seems to age the immune system.

·      Stress can cause upset stomach, nausea, or diarrhea.

·      Acne can be made worse by stress.

·      Stress is linked to low fertility, problems during pregnancy, erectile dysfunction, and painful menstrual cycles.

·      Stress can be acute (short term) or chronic (long term).

Getting started…

Consider the three “C”s of stress hardy people, By Dr. Robert Brooks:

1. Commitment: Stress hardy people remember why they are doing what they are doing. Why did you become a parent? Why did you choose your profession?

2. Challenge: Stress hardy people view problems as challenges to overcome and master rather than a stress to avoid and flee from.

3. Control: “Stress hardy people have a wonderful way of looking at what is it that I truly have control over?” Dr. Brooks says, ”If you view your happiness based on someone else changing, you will always be stressed out”. Focus on what you can do. We are the authors of our own lives. At times, we may choose to change the script. If your scripting does not serve you, change it.

Getting started… again.

·      Is it necessary? Avoid unnecessary stresses by learning to say “No” to things that are not particularly important to you.

·      Set aside some time every day to clear and clean your physical area.

·      Organize tasks (Consider David Allen’s book Getting Things Done for task organizing strategies).

·      Get plenty of sleep, exercise, and healthy diet.

·      Reduce caffeine and sugar.

·      Write. Make a special place in a notebook that you can write the most terrible things you think about. Then, do away with it.

·      Do enjoyable activities that make you live in the moment like riding a bike, playing a game, or riding in a boat.

·      Make a habit of focusing on your faith or whatever is the clear portrait of unrelenting beauty and strength in your life.

Web MD, Healthguide.org, Dr. Bob Brooks Achieving Balance, The Mayo Clinic, Duggan’s Brain

- Strength of GIF 

Physical Health- Sleep

Sleep Facts

·     - Sleep is vital to our mood, memory, learning functions, health, weight, and energy levels.

·      -Studies link diabetes, high blood pressure, and depression to insufficient and poor quality sleep.

·      -Twenty percent of car crashes involve drowsy drivers.

·      -Too much sleep can be as bad as too little sleep.

·      -While there is no magic number, most adults need 7 to 9 hours of sleep a night to maintain optimal health.

·      -Lack of sleep is proven to drive hormones that cause greater appetite and less satisfaction from food.

·      -Adequate sleep aids the immune system in fighting disease.

·      -Sleep is as important to a healthy lifestyle as exercise and nutrition.

·      -Signs that you are not getting enough sleep include falling asleep within 10 minutes of going to bed; and hitting the snooze button more than twice.

Tips for Getting More/Better Sleep

·      -Decide when you will go to sleep and when you will wake up.

·     - Make a mental list of what absolutely must be done each night before bedtime and how long it will take. Set an alarm to remind yourself to start on this routine at the same time each night.

·      -Wind down with 30 minutes of reading before hitting the sack.

·      -Sleeping on your left side puts your stomach a little lower than your esophagus to help prevent acid reflux.

·      -Exercise in the morning or afternoon to increase the restfulness of your sleep.

·     - Remove noise and light from the equation.

What are your better sleep tips?

 Webmd, Mayo Clinic, Sleep Foundation, Men’s Fitness.

-Strength of GIF