Tuesday, October 7, 2014

Which Wolf Will You Feed?



A Cherokee Legend:
An old Cherokee is teaching his grandson about life.
“A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves.  One is evil — he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”  He continued, “The other is good — he is joy, peace, love, hope serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.  The same fight is going on inside you — and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”
The old Cherokee simply replied, “The one you feed.”

Remember those New Year resolutions? Last January, across the country gym memberships increased, fresh fruit and veggies flew off the shelf.  Many vowed that they would greet 2014 with a healthier mind, body and/or spirit than they started off with the previous year.

Then came February.
A few actually made some positive changes; However the majority of us stopped going to the gym by February.  We eventually threw all that fresh food in the garbage because it started to rot or attract fruit flies. If that describes you, don't worry.  It does not mean that you are unnaturally weak.  It does not mean that you are doomed to failure.  It just means that you are human.

It's easy to start something new.  You begin with a full belly of chocolate-covered enthusiasm with hope chasers.  Soon, however, as the “newness” begins to fade  (and the grind begins) that once, full belly starts to rumble.  We find that we devoured all of our dessert -- that yummy enthusiasm that tasted so good. Now we have the choice to eat dinner.  Though dinner is full of the vitamins and nutrients we need to make us feel good in earnest,  it doesn’t give us that immediate sugar high.  It may be tasty, but no matter how it’s prepared,  it’s still dinner.  Not candy.
 
Paul said, “when I was a child I spoke as a child, I talked like a child, I understood as a child.  But when I became a man I put away childish things.”  Children will eat a diet of dessert and live a life of sugar highs and lows if not taught differently.  Adults know better.

Whenever  we begin something that requires change, conventional wisdom says that most of us will fail.   Whether that change involves stopping an unhealthy habit such as smoking, worrying, or over-eating, or beginning a healthy one such as exercise, daily bible reading or eating more veggies, we seem to be  divided between what is good and what is comfortable.  Two hungry wolves with voracious appetites.  For each of us those wolves may take different shapes, but they are present in all of us — flesh vs. spirit. One wants temporary highs that feel good but have no sustenance, the other is hungry for real food that will fill his belly and his spirit.

Nothing  precious comes easy.  You have to trudge through a lot of dark mines and beat a lot of rocks before you find the smallest diamond.  Likewise, you have to trudge through a lot of barriers to change old habits. That tired wolf, that busy-with-life wolf, that “I’m uncomfortable” wolf will howl with hunger for your thoughts and your actions.  But there is a wolf that is equally hungry.  The one who is hungry for victory.
Which one will you feed?

Philippians 4:8
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

Sunday, October 5, 2014

Booty, Booty, Booty! Give it a rest, already



“A rose by any other name is still a rose – William Shakespeare”

It has many monikers – tushy, bum, butt, booty, derriere, bottom, behind, caboose…  You can’t watch tv for long without seeing infomercials hawking undergarments that will make it rounder, exercise videos that will make it higher and firmer, even plastic surgery (who in the world wants an implant there?!).   They all promise that, for a price, their product will make yours firm enough to bounce a dime off  But for as much attention as our society gives to the gluteus maximus, one important fact is woefully ignored – with most people sitting 70-90% of their waking days, our “money makers” are in serious need of us taking some time off them.

If 70-90% seems like an exaggeration, take this into account. In a 2009 study at the Pennington Biomedical Research Center in Baton Rouge, Dr. Peter Katzmarzyk found that adults and children spend 70% or more of their day sitting -- working at a desk, riding in a car, eating meals, playing video games, using a computer and watching tv.  Why does it matter? That same study also found a strong association between sitting and mortality, even when the subjects participated in 30 minutes of activity a day.  In other words, the more you kick back on your keister, the higher your likelihood of Cardiovascular disease and early death.

That’s the bad news.

The good news is that you don’t have to do a lot of exercise to tip the mortality scale in your favor.  Dr. Len Kravitz of The University of Mexico cites a study of self professed couch potatoes -- people who didn’t, wouldn’t and had no intention of exercising.  One group was overweight, the other group had a healthy weight.  The difference between the two groups was simple.  The people who had a healthy BMI moved more throughout the day.  “Fidgeters” burned an additional 352 calories a day.  Yep, that annoying co-worker who is always tapping his foot or clicking  her pen isn’t annoying after all, they’re burning calories and adding days to their lives (annoying fidgety days perhaps, but days nonetheless).  Kravitz recommends an action plan to combat sedentary behavior. Start by tracking everything you do from the time you wake up until the time you go to sleep. 
Once you figure out how much time you are currently moving, Kravitz offers what he calls “interventions” to make sure you never sit for longer than 30 minutes at a time.   
Work interventions include:

  •  stand up and walk around the office every 30 minutes, 
  •  stand up and move every time you send an email
  •  if your work site has more than one bathroom, walk to the one farthest from you
  •  park in the farthest parking spot
  • take a walk break instead of a coffee break 
  • pace or walk around the room when you talk on the phone (please just make sure you have a cordless phone!)

Home interventions include:

  •  Get up and move during commercial breaks
  • Stand up and move during the opening of each TV show
  •  At the end of reading 4, 6 or 8 pages, get up and walk around the room or house (or after reading a blog by a certain witty personal trainer.  Just sayin’…)

Another Kravitz suggestion is the "sit, stand, sit".  Literally every time you sit down, immediately stand back up, then sit down again.  I have to admit it looks a bit obsessive compulsive, but he says you can perform and extra 10,000 squats a day with this method of sitting.  

Besides, it can’t be any weirder than obsessively tapping your foot or clicking your pen.

The Battle Against the Bulge (or how to survive those sugary snacks at work)



Is it just me, or is it an unscientific, unverifiable fact that every time you decide to eat healthier someone at work decides to bring in something to get you off course?  With candy bowls perched alluringly on the end of desks, salty snacks singing a siren's song from the break room and birthday cakes frantically running around the office yelling, "Surprise! Surprise!", the office can be a minefield of processed, high calorie, high fat (but highly tasty) denizens of diet destruction.

It's time to fasten on that snug-fitting uniform and join the battle against bulge.  However, you can't just charge in.  Just like with any battle, you need to strategize if you are going to win.

Warner Bros 300 - Don't worry you won't have to strip to your skivvies or snarl
Plan Ahead
Choose one day to make a plan about what you are going to eat for breakfast, lunch, dinner and snacks every day for the rest of the week.  Write the plan down, stick it on your refrigerator or mirror -- whichever one you look at more -- and buy any additional groceries you may need ahead of time.  If the choice is already made you take pressure off yourself to make choices when your stomach is grumbling and you just want to eat "something."

Work the Plan
This can be the challenging part.  It's easy to write something down; now you have to put some works with that faith. 
·         Prepare, prepare, then prepare. Pre-make as many meals as possible, then place them in the freezer or refrigerator.  If you take time on your weekend to make meals for the week it gives you the convenience of pre-made, fast-food meals with less fat and sodium because you control the ingredients.
·         Use snack baggies.  Prepare five or six sandwich bags with snacks to take to work with you.  Some ideas include raw veggies drizzled in olive oil and balsamic vinegar, cut fruit (a little lemon juice stops your apples from turning brown), whole wheat crackers with low-fat cheese, and one ounce of almonds with fruit. On your way out the door grab them and keep them at your desk for snack emergencies.
·         Eat breakfast.  By now you know that studies have shown that people who eat breakfast tend to weigh less than those who don't.  A good breakfast will stop you from becoming ravenous and over-eating at lunch.  Don't have time in the mornings? See that earlier paragraph about planning ahead.  Look to the frozen aisle for inspiration.

  • Breakfast soufflés -- Prepare an omelet mixture the way you usually would -- be sure to include veggies and cut back on the cheese -- then pour the mixture into a paper-lined cupcake pan and bake.  You can freeze your individual serving sized soufflés.  Simply pop them in the microwave in the morning, add a piece of fruit and breakfast is ready in no time.

  • Make waffles or pancakes ahead of time and freeze in individual serving sized freezer bags.  All you need is a toaster or toaster oven.

  • Make your own version of a breakfast sandwich with 100% whole grain English muffins, nitrate-free breakfast meat, and an egg.  Freeze for later use.

·        Bring your own lunch.  This can save money as well as health.  Just like with dinner, you can pre-make lunches, or make enough dinner to take leftovers for lunch.
·         
     Reach for a peach.  Next time you have a sweet tooth, try eating fruit first.  Melons, frozen grapes, and berries in season are as sweet as any dessert, but are packed with antioxidants, fiber and vitamins.
·         
      Plan your indulgences.  Keep  a single-sized portion of chocolate, candy, chips or whatever may be your indulgence of choice.   Don't just mindlessly graze.  Decide when you will eat it and stick to it.
·        
          Partner up.  Find someone else in your office who wants to eat healthy and work as a team to keep each other accountable.  Remember there is strength in numbers, and you aren't in this battle alone.
Changing eating habits is not easy, but it is not impossible.  With a good plan and a little work you can achieve any goal. 

Now suit up and get to work!

4 Tips for a less grumpy morning



I resent mornings. They interrupt my sleep.  As you have probably guessed, I am NOT a morning person.  However, even for us morning grumps here are four things that may help in the quest to greet the new day with a bit of cheer.

Don't hit Snooze:  Most of us have done it at some point.  The alarm goes off. You hit "snooze".  In what seems like seconds later it goes off again.  You hit snooze again.  For many of us this cycle repeats many times every morning.  However instead of sneaking in a few extra zz's you are probably making yourself sleepier.  Our body has a series of cycles it goes through as we sleep.  The last one occurs about an hour before you wake when your body begins to reset for the day.  It sends out hormones that increase your body temperature and cause you to sleep lighter in preparation for waking.  When you hit the snooze button  you interrupt that cycle by continuously waking and sleeping, preventing you from waking as refreshed as you would have if you just set the alarm later -- or even better, if you had gotten enough sleep to wake naturally.  Additionally, the little sleep you get during snooze time is not restful because you don't have time to fall into deep, restorative REM sleep.

Eat Breakfast: In an article by Kathleen M. Zelman, MPH, RD, LD (WebMD), she writes "studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:
·         A more nutritionally complete diet, higher in nutrients, vitamins and minerals
·         Improved concentration and performance in the classroom or the boardroom
·         More strength and endurance to engage in physical activity
·         Lower cholesterol levels
Studies show that people who eat a nutritional breakfast that includes lean protein snack less before lunch and eat less during lunch than those breakfast skippers and those that only eat carbohydrates in the morning.

Stretch: It's often tempting to "hit the floor running" first thing in the morning.  But a few early morning stretches before you get out of bed will make the task easier.  Ever hop out of bed to be met with a wave of dizziness?  That's because as you sleep blood settles in your arms and legs.  Imagine drinking from a water hose (I know it's old school, but just go with it) when all of a sudden someone turns the spigot from a steady trickle to full force, jolting you in the face with a rush of water.  That's what you do to your brain when you jump up after a night of sleeping. A good stretch get's blood flowing to all parts of your body and can help you get out of bed more alert.

Take some "me" time. Mornings can be hectic, but, if you take a few minutes to do something that makes you happy and relaxed, you start your day on a positive note.  It lightens the rest of the day in the same way early morning negative events can hang a dark cloud over your day.  It doesn't have to take a long time.  It can be a few minutes of whatever puts you in a positive state of mind -- prayer, meditation, exercise or simply listening to a song you love on the way into work.  If you make yourself a little happier in the morning you have a better chance of ending the day on a positive note.
If you are already a morning person these tips might make day break even cheerier than it already is (if that’s possible).  If not, you won’t wake up singing, but a least you won’t greet your co-workers with the disposition of a hibernating bear.

Happy Waking!