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Diet & Nutrition

Lisa Vermillion

2013-02-01 10:09:06

Q-I am taking the steps this year for a healthy body, but what about a healthy mind to go with it?

A-At the start of the year most people focus on exercise and nutrition. While I believe these are important, good health is so much more. Healthy people don a state of mind that finds peace amid the storms of life, embraces the moments spent with people that they love, and finds rest in their spirituality. Vibrant people live life knowing that life’s short, so embracing every minute of it becomes top priority. Stopping all your busyness to embrace family and friends, share others’ struggles, and spend time in quiet are three keys to living a healthy life. First, the length of your life is unknown so embrace every opportunity to love on your family and friends and create life-long memories. Busyness with work or activities and focusing on what seems urgent rather than what’s important subtracts from the seconds you’ve been given, seconds you never get back. You can spend all your time working, cleaning your house, or running here and there. Or, you can invest your time with the people that matter most. 20 years from now nobody will remember what you did at work, but the people you spent time with creating memories will remember it all. Work nurtures your pocketbook; time with people nurtures your soul. This second one may seem odd to some. Here’s what I know; overcoming your own struggles, gives you the opportunity to help others similarly struggling. Adversity is the means by which you grow and become stronger emotionally. You flourish when you help others, forgetting your own stuff for a moment and supporting someone else. By the same token sharing your struggles allows others to grow as well. Trying to manage on your own robs you of support and others a chance for growth. Personal mental health improves when the burden of carrying a load alone is relinquished. Shared experiences create strong mental health. Third, investing in quiet time is essential to a healthy mind and body. Taking time to think about what’s important to you spiritually, what you want your life to look like, and what you value helps you maintain focus in a crazy world. It gives you time to reflect on your goals and gauge whether you are on the right path or how you want to adjust your course. It’s peace amid the storm so to speak. Healthy people value this time and schedule it into their lives. Great health is more than proper exercise and good nutrition. Embracing the moments in life that matter by spending time with family and friends, helping others through adversity and allowing others the opportunity to grow as well, and taking time for stillness and reflection all create balanced health. Check yourself and make adjustments. Life is short, you don’t need to miss a minute of it.

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Diet & Nutrition

Lisa Vermillion

2013-01-02 14:07:34

Q-Like a lot of people I make a new years resolution and it only seems to last a few months before I give up. Can you help?

A-Making New Year’s resolutions has almost become a joke. People make them with the expectation that they probably won’t stick to their resolve. Some people start out with every good intention, but then fall off the wagon in a short time. The reason people are unsuccessful is that their goals are unclear, have no solid basis, and have no clear path to follow. Start the process by making your goals SMART (Specific, Measurable, Attainable, and Time Sensitive). Make your resolutions stick by defining your priority, writing your goals down and referring to them regularly, and creating a purposeful plan. To make a resolution stick, you must first define your priority. Your goals may be physical, like weight loss or exercise goals; you might also have relationship, spiritual, career, financial, or mental goals. Brainstorm your possible goals on paper, then go back and choose your top 3 high priority goals for 2013. Pick goals that are in line with your values and ones that are backed with a long-term reason you want to accomplish them. Perhaps you want to live a healthy long life so you can enjoy your kids or grandkids. Perhaps you want to experience life through travel, increase your knowledge to keep your mind sharp, or leave a legacy for your children; choosing your priority goal based on your long term purpose helps you stick to your resolve. Second, it is ESSENTIAL that you write down your goals and refer to them regularly. It’s a proven fact that people who write down their goals are 95% more likely to achieve them than people who don’t write their goals. Writing your goals cements them into your brain; helping you remember what you’re working toward. Life gets busy. Putting your written goals where you can see them, and referring to them daily keeps them at the front of your mind. With your goals at the forefront, your brain will continually look for and find opportunities for action consistent with attaining your goals. Writing your goals helps assure you’ll stay on track this year. Finally, create a purposeful plan. A goal without a plan is useless. A plan provides your stepping stones for action that moves you forward. One way to formulate a plan is to look at where you want to be in one year, and work backward. What do I need to have done in November to get to my December goal? What do I need to have done in October in order for November’s plan to occur and so on. Break down each month’s plan into what do I need to do weekly and then daily in order for my goals to become reality. This process takes a bit of time, but the payoff is worth the effort. You’ll accomplish your New Year’s resolutions this year, when you prioritize your goals, write your top 3 goals down and refer to them regularly, and develop and work on your plan daily. A life coach or other knowledgeable professional can help you with this task and hold you accountable for your actions. Make 2013 your best year yet.

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Diet & Nutrition

Cathy Lloyd

2012-11-07 11:44:07

Q- There are a lot of quick fixes when it comes to dieting. Yes I want to lose weight but I’d like to lose weight in a healthy way. Can you identify some of those “Fads” out there that are unhealthy?

A- Last month we began a series on Fad Diets and quick fixes for weight loss. Let's continue looking at that this month. DETOX AND CLEANSE DIETS 1. Master Cleanse 2. Fruit Flush 3. Other colon cleansing products These diets consist of multiple liquids and concoctions you need to drink that will make you poop and pee all day to clean you out. Sure you will feel cleansed but then usually the next day your body goes into starvation mode and you actually won’t and don't take off the weight and sometimes gain. They taste awful and are neither fun nor good for long term healthy results. They also do nothing to replenish essential probiotics you need and lose during that flushing process. WEIGHT LOSS GADGETS 1 Dermathol Patch 2. Belly Burner 3. Vibro belt 4. Tongue Patch Diet 5. Tapeworm Diet Can you imagine having a doctor sew a mesh screen to your tongue so that every time you eat you will hurt so badly you wont eat? What about ingesting tape worms? Are people just absolutely crazy and into torture? Someone will actually go out and spend thousands of dollars on these procedures rather than money on good food and perhaps 80 dollars worth of high quality supplements that support nutrition. These teach you NOTHING and once again you will gain your weight back because you never ever learned how to eat properly. Can you tell it's a pet peeve? Seriously though, I love people and want them to be healthy and these types of ideas and gadgets make me ill. WEIGHT LOSS PILLS AND DRINKS 1. Dexatrim 2. Trim Spa x 32 3. Hydroxicut 4. Acai berry 5. HCG The first three of these contain stimulants. These can cause rapid heart rate, elevation in blood pressure, anxiety, moodiness and insomnia. How healthy is that? Once again they may keep you from eating but again that is unhealthy as well and results in weight loss that isn't permanent. In fact, some of these products that you can get on T.V. or over the counter or even in nutrition stores contain pharmaceutical grade levels of stimulants. Last year, one of these products resulted in 23 folks sustaining liver damage and one death. Is it worth it? Acai berry does have some helpful antioxidant properties, but is certainly not an end all for proper nutrition or healthy weight loss. The HCG diet is particularly popular and can be harmful in many cases. We are going to dedicate January's article strictly to this controversial plan. The fact is when it comes to weight loss there are no quick fixes. If something tells you a pound a day will be lost or 10 lbs in the first week..yes it may take the weight off but not for good and not for life.

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Diet & Nutrition

Lisa Vermillion

2012-11-01 15:13:03

Q- What should I do with all the holiday parties coming up..? There is always such great food. How do I stay in control?

A- Don’t fret my friends, the holidays can bring about weight gain but they don’t have to. The average American gains 9-15 lbs over the holidays! You can choose to be better than average by maintaining or losing weight over the holidays. Having a plan this time of year as you are bombarded with parties and gatherings that center around family, friends and of course FOOD, is essential. Planning how you’ll handle relationships, food, and movement will help you stay on track. Before you head out to that first get- together take some time and think about how you are going to handle being offered foods that don’t support your health goals and well-meaning relative’s comments about your choices. I’ve found it helps to have a pre-set comment when Aunt Susie is pushing her calorie laden dessert at you after you’ve said “No thank you.” Comments like “REALLY, I MEAN no thank you.” Or “I’m sure it’s delicious, however, I’m choosing to lay off the sweets.” You don’t need to draw attention to weight issues, however, if Grandma makes a comment about weight you can say something like “No it’s really about living longer and feeling better.” I hear many people say they don’t want to make so- and- so feel bad by not eating their food. Give yourself permission to take care of yourself and understand if Aunt Susie gets angry, that’s Aunt Susie’s choice. My husband’s grandma used to say, “She can get glad in the same shoes she got mad in”. Next, plan your food strategies. Whatever you do, don't go to a party hungry or "save your appetite" for a big end-of-the day meal. The best idea is to eat a light snack before the gathering so you’re not ravenous by the time you get there. Pick a healthy, fiber rich, satisfying snack. For best results combine a whole grain with a protein like, a low fat Bran muffin with almonds, peanut butter on an apple, reduced fat cubes of cheese with fruit, or yogurt with a high fiber cereal. If you’re going to a potluck, take something that you know will be healthier, that way you can enjoy the party without feeling guilty. If you decide to have something that is not as healthy, chose one or two items and have a small portion, then compensate with more activity the next day or two. Finally, remember to plan your movement. Don't let a beautiful day pass you by without taking a walk outside. When at a party, don't just watch everyone dance, join in! Take your exercise videos with you and get the kids in on the aerobic action with you a few hours after lunch. Is after-turkey-day shopping on the itinerary? Park far away from the entrance, take the steps instead of the elevator, and incorporate extra walking wherever you can on your shopping extravaganza. Then your credit cards won't be the only thing getting a workout! Just be sure to take along your sneakers! You don’t have to be a statistic. Planning ahead for handling well- meaning friends and family, eating as healthy as possible, and moving through the holidays will enable you to maintain your focus and accomplish your goals over the holidays.

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Diet & Nutrition

Lisa Vermillion

2012-08-29 13:33:34

Q- Lately I just feel overwhelmed, do you have any advice?

Q- You know the feeling; EVERYTHING seems to go sour all at once, motivation for about anything has disappeared, and hope for change feels like a distant dream. You can pick yourself up and rise above your current circumstances by reminding yourself of three principles; circumstances aren’t permanent, you have some control over how long you stay muddled in poor circumstances, and it’s ok to ask for help.. First, failure isn’t final and neither are any circumstances you are facing. The saying, “This too shall pass”, is 100% true. Everything has a season and the “stifling summer” (the negative circumstances) you find yourself presently enveloped in will give way to “spring” (a promising future). Your “summer” may be grief, financial, relationship, or health issues; take hope and take action. “Bountiful Fall ” can and will come. Failed opportunities beget learning experiences instead of reasons to give up. Grief eventually loosens its grip when you drag yourself up and focus on helping someone else. Financial issues can be resolved if you move forward, perhaps looking outside the box for new opportunities. Relationships can heal or you can embrace the opportunity to create new ones. You can focus on your poor health or you can move your focus toward doing what you can with what you have. Summer always gives way to Fall. Two, it’s partly up to you how long “summer” lasts. While you can’t change the outdoor temperature (some circumstances), how you choose to view your circumstance is completely in your control. Believing you’re in is the worst situation in the world and do nothing; you’ll stay inside isolated in your air conditioning avoiding everything and accomplishing nothing. Believe your circumstance is temporary and take action; you’ll begin emerging from the fire feeling stronger and moving ahead with life with an eye toward cooler temperatures. I know, sometimes it feels like there’s no other way to view your current condition and I know “summer” has its season. Feeling sad, angry, or disappointed all have their season. Your choice comes when you decide to complain about the heat, yet sit in the sun, OR you decide moving toward the shade might be a better idea. Fall will come; will you be miserable till it arrives or will you find a different focus? Three, asking for help getting through summers’ fiery heat, is perfectly fine. Independence is great, but when summer is long, finding your way to a cool drink of water can be difficult. A friend, a life coach (me or someone else you trust), or a mentor can help you distinguish between a mirage in your mind, and the clear stream that holds future possibilities. While you feel stuck in the present circumstance, someone outside the situation can better help you make a plan for the future. No matter how high summer temperatures soar with sweltering circumstance, you’ll emerge stronger when you realize circumstances are temporary. You’ll move forward faster when you focus on the future. You’ll see possibilities easier with help from a friend or life coach. Hang on my friend, fall is coming.

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Diet & Nutrition

Lisa Vermillion

2012-08-02 09:54:28

Q- It seems like you hear it more than ever. What does "mindset"really mean?

A- Mindset refers to the way you choose to view life. Your thoughts about circumstances, relationships, work, money and spirituality determine your life’s quality. Many of your values, characteristics, and thought processes are patterned after your parents. Some of your views may differ from the environment you grew up in, because you’ve chosen to adapt a different philosophy. Sometimes patterns are easily recognizable, like the way you phrase something and immediately hear your mother’s voice in your words. Sometimes though, these patterns aren’t as easy to see. Patterns either lean toward a scarcity mindset or abundance mindset. Your life will reflect whichever mindset you choose. Defining patterns, deciding if they are right for you, and changing any patterns that don’t give you your desired outcome will enable you to move forward. Defining patterns is not always easy. Patterns are so entrenched in your brain, that you may not even question them. Decisions about money, relationships, and leisure activities are based on these patterns. Think about the conversations that took place in your home as a child. Were the conversations based around positivity and gain or negativity and lack. One specific example is your view about money. Think about the conversations about money in your home growing up. Perhaps you heard, “We can’t afford it”, or “Money doesn’t grow on trees”. Perhaps no one discussed money at all. On the other hand, you may have heard, “Let’s put that into our budget” or “Let’s figure out a way to make that happen”. Those conversations or lack thereof, create your current beliefs about money and in part, even determine your bank balance. Since beliefs determine actions, your actions either keep you mired in debt or propel you toward comfortable living. The same is true for your relationships. Did you grow up believing constant conflict is an enviable part of relationships, or did you learn necessary communication skills that help you build solid relationships? Looking at your thought patterns facilitates questioning your habitual thinking, the necessary first step in challenging your long-held patterns. Deciding if your current thought patterns are right for you at this point in your life is the next step. As an adult, you can decide what beliefs you keep and which you discard. If your goals seem out of reach or your relationship seems stuck; it’s time to decide what patterns contribute to your current position. This requires accepting responsibility for where you are at this point. Circumstances exist in all cases, what you do with those circumstances is your choice. There is example after example of people who have overcome poverty, abuse, Defining thought patterns, deciding if they are right for you now, and then switching from a scarcity to an abundance mindset by challenging those beliefs and taking positive action lets you attain the quality of life you want.

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Diet & Nutrition

Lisa Vermillion

2012-08-01 14:24:14

Q- Bullying seems to be a rising concern among school students. What can be done to protect our kids from such occurrences and on the other side, what if your kid is the bully?

A- Both adults and kids have forgotten they have alternatives. Their cloudy judgment leaves them feeling stuck, depressed, lonely, and victimized. Everyone’s seen recent news, kids reacting to the extreme and taking their life because their belief system prevents them from seeing alternatives. Punishing bullies and protecting vulnerable kids is only a surface solution to a deeper problem. The real solution lies in helping both transform their belief system. I was bullied as a kid. Every single day of school from first to ninth grade, the kids called me names. I remember being pushed butt first into a trash can while the kids stood around and laughed, the boys blocking the aisle of the band bus so I had to sit by myself, and being tripped on the way home from school and then made fun of as I picked myself up. I believed I was fat, dumb, and worthless. I listened to a record by Art Linkletter that helped me learn three things; I didn’t have to accept what the kids said as truth, that my worth came from inside, not what other people said, and that pouring positive stuff into my mind helped cement new beliefs. First, you choose what you will accept as truth. Just because someone else says it, even if that someone is a relative, doesn’t make it true. The problem isn’t what’s said, the problem is believing what’s said. For example, if someone came up to you and insisted, argued and told you every day that you are Chinese; would you accept it as truth? You might be extremely annoyed, but your self esteem wouldn’t go down, you wouldn’t become depressed, and you sure wouldn’t think about killing yourself, because you’d know it’s untrue. The bullied accept as truth the garbage being thrown at them and let those lies define them. Bullies act out thinking, “When I put someone else down, I show I am worth more. Both have bought in to a belief that told them they weren’t OK. Second, your worth is not dependant on what other people say or think. Your worth is inherent. You are a living, unique human being with unique and wonderful gifts and traits that can’t be taken away no matter what anyone says. Discovering and acknowledging your talent, from being a great listener to inventing new things, is a key in recognizing self worth. Finally, pouring positive, life –giving words into your brain cements self worth. It takes 20 positives to overcome one negative. Mr. Linkletter said “It’s your attitude, not your aptitude that determines your altitude.” I took his words to heart and listened to them over and over. Reading good material, listening to positive audio, and hanging around positive people all help nurture a true belief that you are loveable, worthy, and capable. I spent part of this last school year working with a group of girls that had been bullied. Our work together helped them develop a strong sense of self –worth and helped them overcome being bullied. Our time together showed me this issue is solvable. The alternative to believing untruths that leave you miserable, is understanding that you have the right to choose what you believe, you are worthy, and that you can overcome by pouring positive messages into your mind regularly. These keys represent a good portion of the answer to this very important issue. As a side note, I have space for a few teens in our confidential Facebook group. I share a short video each week and then we discuss it in the group. It’s a safe way for kids to build their self-esteem so they’ll feel confident beginning the next school year. Contact me at thkansas@yahoo.com or by phone at 316-755-1115 for more info. We have a similar adult group as well.

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Diet & Nutrition

Lisa Vermillion

2012-06-08 15:01:34

Q: How can I schedule a healthy lifestyle when my other obligations take precedence and leave me little time for anything else?

A: Summer can be a busy time. There are many demands on your time from many sources. This time of year people tell me, “We are just too busy to eat right and exercise with our vacations, cook-outs with friends, and running to our kid’s sporting events”. I say you’re too busy not to eat right and exercise. When you take care of your body, you have more energy for all of your summer activities. Staying healthy at the ball field, on vacation, and at summer cookouts simply requires a little pre-planning. The added benefits including, more energy and less stress, far outweigh the slight inconvenience. If you know you’ll be headed to the ball park directly after work, pack a cooler with sandwich fixings, fresh veggies, and fruit. Bonus: you‘ll get to eat before 10:00 at night and you won’t need to rely on whatever unhealthy choices are available at the ballpark. Perhaps you’re willing to schedule three 10 min walks during the day, get up earlier to exercise, or take a walk around the ball park between innings. On vacation, plan on taking your healthy snacks with you. Take a cooler with you if you’ll be on the road. Stay at hotels or cabins that offer refrigerators and/ or microwaves. Breakfast is easy to do in your room or you can fix sandwiches and enjoy a picnic with healthier options. Bonus: you save money skipping eating out. Plan stops for getting out of the vehicle and stretching or, get up earlier and take a walk before you start your day’s activities. Bonus: you enjoy exploring a new neighborhood or town while getting extra movement. When you’re at the neighborhood cookout, take an entrée’ to share, like turkey hot dogs or bison, especially if they’ll be serving things that don’t fit into your healthy lifestyle. Take a healthier choice for a side or dessert to share as well. Making healthier choices is easier if you’re not starving, so make sure you eat throughout the day normally, it’s less likely you’ll grab everything in sight once you arrive if you’re satiated. Choose beverages that are lower in calories and be aware of the amount you are consuming. If there are activities going on, make sure you join in, even don’t necessarily excel at it. Bonus: you’ll enjoy your time with your friends and you’ll get movement in too. Realistically, there will be times when you just don’t plan ahead, or you decide something is worth setting your goal back to splurge on. Skip the guilt, and just get back on track with your next meal. You can choose lower fat options for a few days, and get extra movement in. Finding ways you can take care of yourself this summer is the goal. Instead of thinking of all the reasons you can’t keep on track, look for solutions and plan effectively. You can continue to accomplish your goals even when life gets busy.

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Diet & Nutrition

Lisa Vermillion

2012-04-19 13:17:46

Q: I hate diets. I always feel deprived and I’m always hungry. What can I do so I can lose this extra weight for good?

A: I don’t blame you for hating diets; most of them have to do with starvation and deprivation. They work short term but they’re rarely useful for keeping weight off. The right eating and exercise program is one you can do for the rest of your life. Sometimes deprivation isn’t part of the program though. The way you think about food has a lot to do with your success. There are three main phrases that signify you may be sabotaging your own efforts. “I can’t (or shouldn’t) have that”, “I’m cheating when I have an unhealthy food”, and “I’m a failure because I don’t stick with it.” First understand that your brain doesn’t comprehend the words “can’t”, “don’t”, and “shouldn’t”. When you tell yourself you “can’t” have something your brain goes into overload trying to figure out how to get it. When you “give in” and eat that food, you eat fast and you eat more than you want or need because you feel guilty. Instead, think about it another way; “I can have anything I want. Some things get me closer to my goal. Is this thing worth setting my goal back?” Some things are worth it. The point is you get to decide. Your decision lets you have a little bit, enjoy it, and then compensate for it later. The guilt is gone and so is the overeating issue. Second, when you look at eating unhealthy food as “cheating” you set yourself up for failure. It’s a similar scenario. You’ll eat rapidly and not feel full until you’ve eaten too much and you’re overfull. You’re setting the scene for developing a guilt complex. The problem is many people react to guilty feelings by eating more. Give yourself a break by giving yourself permission to choose what you want, and then handle the consequence of that decision. Third, failure is an event not a person. Failure occurs when you give up or when you refuse to learn from choices that don’t help you get to your goals. Many of my clients tell me they “feel like a failure” and they “feel like giving up” because they’ve been on “diets” and have lost weight and then gained it back. My favorite example is Thomas Edison. It took him over 5,000 times before he figured out the light bulb. What he said was, “I didn’t fail 5,000 times, I found 5,000 ways it wouldn’t work and I’m 5,000 ways closer to the way that will work.” Just because you haven’t maintained success doesn’t mean you’re not going to be successful, it only means you haven’t been successful YET. Your thinking dictates your behavior. Thinking, “I can’t have this”, “I’m cheating”, and “I’m a failure”, sets you up for guilty eating and self sabotage. Retrain your brain to help you succeed and you’ll accomplish permanent weight loss and indeed you’ll reach all your goals.

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Diet & Nutrition

Lisa Vermillion

2012-03-22 16:28:21

Q: I hate diets. I always feel deprived and I’m always hungry. What can I do so I can lose this extra weight for good?

A: I don’t blame you for hating diets; most of them have to do with starvation and deprivation. They work short term but they’re rarely useful for keeping weight off. The right eating and exercise program is one you can do for the rest of your life. Sometimes deprivation isn’t part of the program though. The way you think about food has a lot to do with your success. There are three main phrases that signify you may be sabotaging your own efforts. “I can’t (or shouldn’t) have that”, “I’m cheating when I have an unhealthy food”, and “I’m a failure because I don’t stick with it.” First understand that your brain doesn’t comprehend the words “can’t”, “don’t”, and “shouldn’t”. When you tell yourself you “can’t” have something your brain goes into overload trying to figure out how to get it. When you “give in” and eat that food, you eat fast and you eat more than you want or need because you feel guilty. Instead, think about it another way; “I can have anything I want. Some things get me closer to my goal. Is this thing worth setting my goal back?” Some things are worth it. The point is you get to decide. Your decision lets you have a little bit, enjoy it, and then compensate for it later. The guilt is gone and so is the overeating issue. Second, when you look at eating unhealthy food as “cheating” you set yourself up for failure. It’s a similar scenario. You’ll eat rapidly and not feel full until you’ve eaten too much and you’re overfull. You’re setting the scene for developing a guilt complex. The problem is many people react to guilty feelings by eating more. Give yourself a break by giving yourself permission to choose what you want, and then handle the consequence of that decision. Third, failure is an event not a person. Failure occurs when you give up or when you refuse to learn from choices that don’t help you get to your goals. Clients say they “feel like a failure” and they “feel like giving up” because they’ve been on “diets” and have lost weight and then gained it back. My favorite example is Thomas Edison. It took him over 5,000 times before he figured out the light bulb. What he said was, “I didn’t fail 5,000 times, I found 5,000 ways it wouldn’t work and I’m 5,000 ways closer to the way that will work.” Just because you haven’t maintained success doesn’t mean you’re not going to be successful, it only means you haven’t been successful YET. Your thinking dictates your behavior. Thinking, “I can’t have this”, “I’m cheating”, and “I’m a failure”, sets you up for guilty eating and self sabotage. Retrain your brain to help you succeed and you’ll accomplish permanent weight loss and indeed you’ll reach all your goals.

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Diet & Nutrition

Lisa Vermillion

2012-02-27 13:59:52

Q: What can you tell me about emotional health?

A: Most people probably think I should be writing about exercise and nutrition since I own a gym, but health is so much more. Healthy people don a state of mind that finds peace amid the storms of life, embrace the moments spent with people that they love and find rest in their spirituality. In particular, a family in our town recently shared their journey through the illness and loss of their little one on a blog. Hundreds, perhaps thousands of people who didn’t know the family personally, followed as their story unfolded. The outpouring of love from people in the community as well as from their internet followers was absolutely amazing when their baby went to be with the angels. Many people were touched and strengthened because her parents were willing to share their story. I want to share three things we can learn whether you know the whole story or not: Life’s short; embrace every minute of it, sharing our struggles helps us heal and gives hope to others and that supporting each other is what community is all about. The length of your life is unknown. Embrace every opportunity to love on your family and friends and create life-long memories. Busyness with work or activities and focusing on what seems urgent rather than what’s important subtracts from the seconds you’ve been given, seconds you never get back. You can spend all your time working, cleaning your house or running here and there. Or, you can invest your time with the people that matter most. Choose well because life is short. Overcoming your own struggles, gives you the opportunity to help others similarly struggling. Adversity is the means by which you grow and become stronger emotionally. Shared struggles allow others to grow as well. Trying to manage on your own robs you of support and others a chance for growth. Personal mental health improves when the burden of carrying a load alone is relinquished, and others flourish when they forget their own stuff for a moment and support you. Either way the experience enables you and those that helped you, offer support to others when life gets tough. Strong, healthy communities rally together and support one another. Whether it’s the physical community you live in, an organization you’re part of, or even a community on-line, being part of a strong healthy community is essential. For example, in Valley Center recently exemplified this strength when money was raised for a fellow citizen who needed a kidney, when we donated coats, hats, and mittens to our school kids, and now when our own just need loving through their tears. What a beautiful thing when any kind of community combines to support one another. Great health is more than proper exercise and good nutrition. Healthy people embrace the moments in life that matter, grow through adversity and allow others the opportunity to grow as well, and band together in support of their communities. Such valuable lessons, all because one family was willing to share.

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Diet & Nutrition

Lisa Vermillion

2012-01-26 14:01:37

Q: I’m in my 40’s. I feel like I should be farther along financially, spiritually and in my career. I’ve had some tough personal issues: a divorce, a bankruptcy and a layoff. I just feel “stuck” any suggestions?

A: You’re not alone. I hear similar comments from many of my clients. You have two choices: one is learning what you can from your adversity and looking forward to new possibilities. The other is feeling sorry for yourself and staying stuck. I’m assuming the latter isn’t an option, so let’s look at some strategies for overcoming adversity and thriving. Adjusting your perspective, deciding to learn what you can, and making a new plan will help you move onward and upward. First, adjust your perspective. It’s easy to get stuck when you believe you “should” be at a different place. Who said you “should”? Is your current circumstance not what you planned for, or is someone else giving you grief? Plant the seed firmly in your brain that plans can be redrawn, targets can be adjusted and goals can be reset. If you’re disappointed in your current state, regroup and move ahead. If someone else, a parent, a spouse, or a friend is hassling you because you’re not living up to their expectations, decide whether you want to buy-in to their ideas. The key here is YOU DON’T HAVE TO. You can let them have their opinion but you don’t have to live your life by it. Second, learn what you can. The person you are now is a culmination of all of your experiences. Could you have handled some things differently? Probably, but you did the best you could with the information you had at the time. Choose whether you will look back and learn from these experiences, or whether you will take a “poor me” attitude. It’s a fact that most highly successful people have come through all sorts of trials and have overcome their circumstances. Their achievement didn’t happen because they were super smart, talented or rich, but because they decided to learn from their circumstances and use them to create a fuel that propelled them forward. Third, once you’ve decided to move on, make a plan. What do you want your life to look like? What do you want for your finances, spirituality, career and relationships? Make it happen. Find the resources you need. Look for opportunities. No doubt some part of your head will be making excuses, “You’re too old.” “You don’t have enough money.” “You can’t learn anything new.” Cut those thought off with a new mantra, “I create the life I want.” It’s a new year, clear your mind of any noisy chatter from others or from yourself about what your life “should” look like. Decide to convert your thinking process from “I’m stuck” to “I can”. Make your plan and begin creating the life you want. You have choices, being “stuck” is a choice, so it learning and moving ahead. Pick the latter, you’ll be happier.

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Diet & Nutrition

Barry Garbrick

2011-12-27 14:23:25

Q: It’s time for me to address the fact that I am overweight and need of getting in shape. Even though I do not want to sabotage myself by making a “New Year Resolution”, I am going to make weight loss my 2012 goal. I want to leverage everything possible, and healthy. Do you have any tips on safe ways to help me reach my goal?

A: This is the time of year many of us resolve to live healthier lives. One of the biggest saboteurs of weight loss—choosing radical diets that do not fit our lifestyle. You do not have to live on a diet that has you eating nothing but celery and tomatoes to enjoy weight loss and improved health. The best course of action is implementing many small changes as you go along, making every day a better day. Plan for a few set backs, but do not let them completely derail your efforts. First, try the “eat this, not that approach.” No matter what you are thinking about eating, switch it out for a comparable but healthier choice. Opt for whole grain products rather than refined. If you must indulge in something calorie rich, make it a side, rather than the main part of your meal. For example, enjoy a big fresh salad and 1/4 of a hamburger. Snacking is another place many of us get in to trouble. Companies spend a lot of money making sugar and salt filled snacks alluring because at cost per ounce, they are in most cases, huge money makers. Remember what those snacks cost you in the price of your health and true enjoyment in life, the reach for a health and productive alternative. Protein snack pack a hunger busting punch, and because protein takes more energy to process, you are burning calories while you eat! Finally, add more activity. Take the stairs, park further, walk or bike to local destinations—every bit of physical activity you add will help you reach your goal. Wishing you the best on your journey!

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Diet & Nutrition

Lisa Vermillion

2011-12-27 10:19:06

Q: I want to lose 50 pounds and my friend wants to lose 15 pounds. There is so much conflicting information out right now, how do we pick the right diet?

A: The most important factor when choosing the right diet is changing your mind set about the process. A diet is a thing you go on and off of; losing weight and gaining it back. The right program is one you can follow for the rest of your life. While you can lose weight any number of ways; look for a program that is healthy, makes sense long term, and that recognizes all components of wellness. First, choose a healthy program. Every fad diet touts its health benefits but you need to know facts. Very low calorie diets, around 800 calories per day, slow down metabolism. Food is your metabolism’s “thing to do.” When you eat, your body goes to work burning those calories, keeping your body operating efficiently. Your body’s main energy source is carbohydrate; whole grains, fruits and vegetables. When you don’t give your body enough food it looks for another energy source; forcing it to break down protein in the muscle for energy. You’ll lose weight, but when you begin eating normally the body’s calorie burning potential is severely limited and excessive regaining occurs. High protein, no carb diets can cause kidney issues. The skin can become dry, thin and pale as a result of anemia. Very low fat diets can cause the hair and nails to become brittle. Other complications include, low blood pressure, weak muscles, bone loss, hormonal imbalances, and lowered immune system. Deficits of important nutrients can lead to mood disorders or depression, irritability, loss of concentration, forgetfulness and sleep disorders. A program that includes nutrients from all the food groups can help curb these negative side effects Second, choose a program that makes sense long term; that means no deprivation, no starving, no prepackaged food and no impossible meals to prepare. If you “can’t” have certain foods, your brain goes into overload trying to figure out how to get them. That may work short term, but in the long haul you’ll end up jumping off the wagon. Starving yourself; isn’t sustainable because you are denying your body what it needs. Buying expensive pre- packaged foods deprives you of going out with friends, eating at restaurants and enjoying the same meals as everyone else. Feeling alienated isn’t realistic long term. Finally, choose a program that encompasses all areas of healthy lifestyle. Eating healthy is only a third of the equation. Gradually increasing your movement kicks up your metabolism. Strength training increases lean muscle which increases your calorie burn and builds your bones. Most importantly, your program should help you figure out the real reason you’ve lost motivation in the past, and give you tools to overcome those obstacles. A good program will goes beyond weight loss and help you set goals in all areas of your life. Out of the hundreds of “diets “available; look for a program that offers you long term success. Whether you have 15 pounds to lose or 50, make sure your chosen program has a healthy balance of nutrients, is easy to live with long term, and encompasses all components of wellness.

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Diet & Nutrition

Barry Garbrick

2011-11-17 15:35:56

Q: I’m in my sixth month of personal weight loss and have lost over 60 pounds in my efforts. The holidays are always an extra struggle for me. Do you have any suggestions?

A: Well it’s that time of year again. Parties, food, friends, & family. It’s also a time when temptation is at its greatest! Large portions of the holiday ham or turkey, mashed potatoes & gravy, noodles, stuffing, pies, cookies, cakes, adult beverages…the things we intake around the holidays are endless! Now I’m a guy that enjoys eating, but I’m also one that now knows the importance of portion control. Portion control is one of the primary tactics in controlling calorie intake. Often times, people don’t take the time to weigh and measure foods – or if they do, they stop and begin thinking they can “guesstimate” portions. Nine times out of 10, this is when portion sizes gradually increase, which can derail all you’ve accomplished in your weight loss efforts. Some may not realize that the three-ounce portion of meat in a meal plan is the size of your fist or a deck of cards. Or, we forget that anything and everything counts, including fats used in preparing the meal or at the table. Only a few lapses over the course of a day or week can completely throw off anyone’s progress. Meal replacement shakes are a great way to beat the temptations and indulge at the same time. There are options out there that can take the guesswork out of calorie and portion control, while delivering healthy ingredients and great taste! Using meal replacements as a part of a weight loss plan, clinical studies have shown, to be more effective than counting calories with an all-food diet. Customizing these shakes to your likings and taste buds are a way to add even more taste to your weight loss efforts. Many choose to mix with milk, soy milk or add a favorite fruit and you have your personalized meal in minutes. Seasonal shakes are available that taste great and are a healthy alternative to those calorie laden treats and snacks. Delicious, healthy (and convenient) portions of controlled meals will help you keep those “real food” calories down, while keeping your scales at home on track! What more could a dieter ask for? Lets be honest, we’re going to eat a bit while enjoying the Holidays, and hopefully I’ve brought a few things to light that will refrain you from over indulging. Happy Holidays everyone!

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Diet & Nutrition

Lisa Vermillion

2011-11-17 13:36:34

Q: How can I reach my goals and stay positive when I keep thinking negatively?

A: The little voice in your head; everybody has one. It’s your subconscious mind giving you cues about what actions you take, what feelings to feel and what to believe about any given situation. Your subconscious is developed through the people you’re around and what you choose to read, watch and listen to. Messages become embedded in your brain when you hear them over and over again and determine how you react and respond in any given situation. When the messages you hear over and over are positive, the result is high self esteem, a healthy body and healthy relationships. When those messages are negative, the opposite occurs. I’ve shared before that I worked hard for many years overcoming negative voices that told me I wasn’t good enough, or “I couldn’t” do or be certain things. I learned something this week though, old voices may never go away; however, I choose whether I let them control me by accepting their inaccuracies as true. Constantly reaffirming my ability and inner strength, and surrounding myself with positive people helps me push through and reach my goals and the same is true for you. Here’s what happened. I brought some trainers in to certify my staff to teach our new Pink Gloves Boxing class. We trained for two solid days learning a years’ worth of skills needed to lead our classes. Needless to say it was pretty tough. At the end of the second day, we tested for our certifications. It required us to do ladders hops for 2 minutes, shadow box for 2 min, hit the bag for 2 minutes, two 2 minute rounds with the trainer on the mitts and finish with a minute of burpees. I exercise every day but this was hard. Since I’m the leader, I was selected to go first. About the time I got to the bags, I thought I was going to die. I heard all those old voices in my head screaming, “You can’t do this!” I was taken aback since I have worked quite hard to rid my brain of their bashing. However, I was determined to finish my test and work as hard as I possibly could. I had quite a battle going on. “You can’t do it!” my negative voices shouted. “Oh yes I can,” I exclaimed! I laid into the bag determined to beat the junk fighting for space in my brain. My staff accompanied me to each station, cheering me on, encouraging me every step of the way. Their voices combined with mine, smothering all negative thoughts. Knowing that people I care about were behind me helped me overcome. The last minute of burpees was crucial. I absolutely refused to give up. I was exhausted but I finished! Drenched in sweat and breathing hard, I began crying; tears of victory, tears of accomplishment, and tears of overcoming. I realized in that moment those old negative thoughts will always be a part of me, indeed they have shaped me into the women I am today. They may never leave, but I’ll not allow them to ever take up residency in my head and dictate my ability. Dismissing negative thoughts as inaccurate, diminishing their hold on your actions by constantly reaffirming your ability and surrounding yourself with positive, encouraging people gives you the strength you need to accomplish your goals.

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Diet & Nutrition

Lisa Vermillion

2011-10-25 10:53:52

Q: I have a son in grade school who is a victim of bullying. I don’t want him to go through this as it is affecting his self esteem and school performance but I also can’t condone him fighting back. What can we do?

A: An alternative is another way of seeing or doing something. Both adults and kids have forgotten they have alternatives. Their cloudy judgment leaves them feeling stuck, depressed, lonely and victimized. Everyone has seen recent news of kids reacting to the extreme and taking their life because their belief system prevents them from seeing alternatives. Punishing bullies and protecting vulnerable kids is only a surface solution to a deeper problem. The real solution lies in helping both transform their belief system. I was bullied as a kid. Every single day of school from first to ninth grade, the kids called me names. I remember being pushed butt first into a trash can while the kids stood around and laughed, the boys blocking the aisle of the band bus so I had to sit by myself, and being tripped on the way home from school and then made fun of as I picked myself up. I believed I was fat, dumb, and worthless. I listened to a record by Art Linkletter that helped me learn three things; I didn’t have to accept what the kids said as truth, that my worth came from inside, not what other people said, and that pouring positive stuff into my mind helped cement new beliefs. First, you choose what you will accept as truth. Just because someone else says it, even if that someone is a relative, doesn’t make it true. The problem isn’t what’s said, the problem is believing what is said. For example, if someone came up to you and insisted, argued and told you every day that you are Chinese; would you accept it as truth? You might be extremely annoyed, but your self esteem wouldn’t go down, you wouldn’t become depressed, and you sure wouldn’t think about killing yourself, because you’d know it’s untrue. The bullied accept as truth the garbage being thrown at them and let those lies define them. Bullies act out thinking, “When I put someone else down, I show I am worth more. Both have bought in to a belief that told them they weren’t OK. Second, your worth is not dependant on what other people say or think. Your worth is inherent. You are a living, unique human being with unique and wonderful gifts and traits that can’t be taken away no matter what anyone says. Discovering and acknowledging your talent, from being a great listener to inventing new things, is a key in recognizing self worth. Finally, pouring positive, life –giving words into your brain cements self worth. It takes 20 positives to overcome one negative. Mr. Linkletter said “It’s your attitude, not your aptitude that determines your altitude.” I took his words to heart and listened to them over and over. Reading good material, listening to positive audio, and hanging around positive people all help nurture a true belief that you are loveable, worthy and capable. This issue is solvable. The alternative to believing untruths that leave you miserable, is understanding that you have the right to choose what you believe, you are worthy and that you can overcome by pouring positive messages into your mind regularly. These keys represent a good portion of the answer to this very important issue.

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Diet & Nutrition

Lisa Vermillion

2011-09-26 16:59:00

Q: I am very indecisive. My friend that I go to for advice always says something positive. The problem is she always says something bad about me almost in the same breath. I can’t trust my own mind and I’m constantly worrying if I’m doing the right thing. Is there any quick fix for this?

A: You can trust your own mind... it just told you the person you are seeking advice from isn’t what they appear to be. “Throwing in” something bad about you isn’t exactly positive is it? Give yourself credit for discerning that this may be the wrong person to seek advice from. People who feel the need to knock someone else have one or more issues. They like to feel in control, they have poor self esteem, or they have poor communication skills. You can choose to continue subjecting yourself to her remarks or you can find someone else when you want advice. One reason some people knock another person is their need for control over others going to your “friend” for advice makes her feel powerful. She may feel she’s knows more than you because you sought her advice. She feels control over you because you listen to her. My guess is that if you chose not to take her advice she’d be angry. Saying something bad about you is also a form of control. Adding a dig is her attempt to control your emotions. The truth is nobody can make you feel bad without your permission. If you continue giving her the opportunity to poke at you, her powerful feelings will grow and feed her habit. While it’s certainly fine to seek counsel, make it from someone who can do it helpfully, without attacking you. Some people knock other people because they have a poor self esteem. If they knock you down, it somehow makes them feel better. It elevates their worth in their own mind. Subconsciously, the goal is just to make you feel as bad about yourself as they feel about themselves. There’s an old saying, “Misery loves company.” Bringing you down, gives them company in the muck they choose to stay in. A friend of mine once said, “The problem with a pity party is that no one comes and no one brings cake.” You have the right to put your foot down and separate yourself from these toxic people’s party. Finally, some people bash others simply because they lack good communication skills. They may have learned their habit from their parents who treated them in the same way. If they haven’t been exposed to any other means of communication, they simple adopt what they know into their own language. In this case, simply pointing it out to them can have a profound effect. If they are willing to learn, they will appreciate your help. If they aren’t willing to learn, you again have the opportunity to choose whether you will subject yourself to their remarks. Carefully choose your advisors. Pick someone who can keep your conversation positive. People with control issues, people who heap their self esteem issues on you, and people who refuse to learn better communication are not your best resources. Separating yourself from toxic people will do more for your self esteem than anything else.

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Diet & Nutrition

Lisa Vermillion

2011-07-01 13:56:00

Question: Any advice on how to deal with unforeseen obstacles

Answer: I’m not a baseball fanatic, heck I’m not even a baseball watcher, but I’ve seen enough ball to know what a curveball is. Wikipedia defines it as “the characteristic grip and hand movement that imparts forward spin to the ball causing it to dive in a downward path as it approaches the plate.” In life, it’s a dramatic event that seemingly shows up out of nowhere and throws your world into a downward dive. You can be in the rhythm of your life, going about your day to day activities, and generally getting along fine. Suddenly life turns on a dime. You lose your job, your house gets blown away by a tornado, a relationship goes south, or your child makes a decision that forever changes her life, turning your even keel into a downward spiral. Without a doubt, life will at some point throw you a curveball. With a ready bat and a trick or two, you can knock it out of the park and overcome obstacles. First, knowing challenge is inevitable allows you to develop your mindset ahead of time. You can look at curveballs as problems that you can do nothing about or you can look at them as challenges and meet them head on. Bombard your brain with positive, solution oriented materials even before a situation arises. You’ll feel more capable of handling challenges when they occur if you’ve pre- trained your mind to see challenge as opportunity. Great athletes prepare their minds for great games. Second, fear keeps some people in the dugout rather than in the game, so resolve to meet the challenge and allow it to mold you. Challenges are tools that make you a stronger more effective person. There’s no growth opportunity in shying away from challenges. In fact, instead of resolution, un- faced challenges hangs around longer, causing more heartache than if you’d faced them head-on from the beginning. Meeting challenges full on develops your coping skills and your empathy for others. By swinging into action, you positively affect your outcomes even though you may not be able to change the circumstance. Third, the ballplayer has a coach, a mentor, who helps him refine his skills. When you’re faced with difficulty, seek out someone who has overcome a similar situation. I guarantee someone has already “been there, done that”. Seek out the person who has successfully met the challenge and learn from them. As you grow, you in turn will be able to help the next person. Seek out over- comers and you’ll learn to overcome. Someone removed from the situation can help you see things in a different light and find clarity in the middle of chaos. Certainly at some point life will throw you a curveball. Be prepared with a previously developed positive mindset. Find a coach or mentor that has already overcome a challenge and can help you find a clear path; then take action by facing the challenge head-on. You’ll hit a homerun and emerge a winner.

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Diet & Nutrition

Lisa Vermillion

2011-06-01 10:02:00

Question: I read an article on the internet entitled, “How we’re planning to save $12,000 this summer”. I thought it was a little crazy and judging from all the comments most everyone felt like I did. These people obviously had a fairly large amount of money to begin with. How can regular people, maybe people who live paycheck to paycheck, save money?

Answer: First, look at your current spending habits, writing down everything you spend money on during a month. An easy method, is divide a legal note pad paper into columns. Label categories such as utilities, entertainment, food, restaurants, gasoline, etc. Every day, record the days expenditures in the proper column. At the end of the month you can easily total each category giving you a detailed picture of your spending. You might be surprised at how drive through meals, foo foo coffee’s, and drop- in’s to the neighborhood convenience store can rack up hundreds of dollars in a short time. Next, look at what can go. Do you really need flavored coffee EVERY day? Can you pack a lunch instead of eating out? Can you trade a can of soda for a glass of water? You don’t have to give up TV completely, but perhaps you can par down the high buck cable TV, premium, all inclusive, get every station in the world that you don’t watch half of, plan in favor of the basic, no frills, but still lets me watch my favorite show, plan. A few simple changes could save you over $1000 a year. Savings can also be found looking at your entertainment spending and finding alternate activities. Instead of spending $10 going to a movie, spend a $1 and rent one. Better yet, ditch the TV, get out in the fresh air and take a walk, ride your bike, or play with your kids. Get a FREE library card and read a book. Play a cool board game with your family or put on music and dance around the house. Here’s a novel idea: have a real conversation about something important in your life. The $9 a week you’ll save equals $36 a month or $432 a year. At restaurants you can split an entrée and save $10-$15. If you did that once per week, you’d save $40-$60 a month and $480-$720 a year. Another easy place to save is your grocery store purchases. Save money by finding coupons for products that you use the most. Don’t waste time or money clipping coupons for things you won’t normally buy. Try out generic products. Trial and error will help you figure out which generics you like and which products you’d rather pay higher prices for. You’ll find that many big manufacturers make the off label stuff too and the taste is virtually the same. Skip on expensive junk food. Look for fresh produce or better yet grow your own. Most importantly, take a list to the grocery store, stick to it, and pay cash. Our family went from spending $180 a week to $120 just by making a list and paying with green stuff instead of a debit card. That’s a savings of around $2800 a year. Save money on gas by carpooling, riding a bike, or using your feet. When you must drive, plan your errand path by grouping together places that are in close proximity. Plan your time so that you can do those errands all at once instead of driving a dozen miles out of your way. Save money on clothing by shopping stores at the end of the season. Many times you’ll save up to 75% or 80% off the regular price. An even better option is to shop at thrift stores. It takes a little more time but I’ve found brand new dress jackets with the tag still on for $5, not to mention several cute shirts and skirts for $2.00 each.. One of my employees looks fabulous all the time; her favorite store is a thrift store. Finally, quit making excuses. How important is saving money to you? You can come up with a thousand reasons why you’re too busy, too stressed, too frustrated, or too tired. The truth is saving money gives you energy and peace of mind. You can use your newfound extra cash, to get out of debt, start or add to a savings account, or invest in your future. Just a few cost saving measures could give you enough to pay cash for a great used car saving you even more money on interest! It’s so easy even the average American can do it.

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Diet & Nutrition

Lisa Vermillion

2011-05-01 15:19:00

Question: How can I achieve my weight loss goal?

Answer: Achieving a weight loss goal, or any goal for that matter, requires making decisions each day that move you closer to or farther away from your goals. Ensure forward momentum by asking yourself three important questions; what is the best use of my time, my money and my influence? Brian Tracy, a famous business coach, suggests that you constantly throughout the day ask, “Is what I am doing right now the best use of my time?” In business that means, “Am I moving forward to an objective or am I simply moving?” For weight loss you may ask questions such as “Shall I sit here in front of the TV or shall I get up and go for a walk?” “Will I use my time planning a grocery list, or will I waste time making extra grocery store trips because I forgot things?” “Will I take a few seconds to write down the foods I consume so that I eat less, or will I haphazardly go through the day ending up with less energy because I ate more than I needed?” Decide how you will organize your time effectively, thus moving toward your goal. Zig Zigler said, “You pay the price for poor health, you enjoy the price of good health.” Making the most of your money means asking yourself the question; “Is this best use of my money?” Spending money on fast food, junk food, and other unhealthy choices will cost you more in the long run than, preplanning and preparing meals at home; purchasing fresh fruits and veggies, and buying foods low in calories fat and sugar. Remaining healthy cost’s far less than diabetes, heart disease or stroke. Using your income wisely determines the outcome of your goal. You potentially influence everyone you meet, however, it is certain you influence those closest to you; your spouse, children and friends. Ask, ”Is my current activity a good use of my influence?” People will follow what you do, not what you say. It’s leading by example. The question is what kind of example are you setting? Are you touting the merits of eating healthy but grabbing fast food every night? Are you telling your kids to get out from in front of the video games and go play while you spend your evening on the computer? Your actions truly do speak louder than your words. When you are working toward a worthy goal, you’re leaving an invaluable legacy and influencing those around you with your decisions. You can check your progress on your weight loss or any other goal, by consistently monitoring your actions. Ensure your actions reflect the best use of your time, money and influence.

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Diet & Nutrition

Lisa Vermillion

2011-04-01 13:55:00

Question: What can I do about overcoming my self perceived limitations?

Answer: Your ideas about what you should and shouldn’t do; who you should and shouldn’t be were formed in your early years and capitalized on up until now. “Should” expectations create an impossible standard; setting you up for failure and self esteem destruction. You have the right to determine the origin of your “shoulds”, decide if they fit in your life now, abandon those that don’t fit and create new standards that reflect your life right now. In the beginning, your parents taught you their beliefs about what behaviors are right and wrong, good and bad, usually through physical or emotional means. Spanking or resorting to disdainful words, “You naughty boy” when you did something “wrong”, or rewarding with gifts or words what they believed was “right”, formed the basis of your “should” beliefs. Things like, “I should never have anything out of place in my home,” “I shouldn’t ever show my anger,” and “I should always strive for perfection, and never show my flaws.” The problem: “should” is used in conjunction with absolute words, “always” and “never”, thereby making into impossible standards and giving rise to self esteem assassination. Second, begin changing any “should” that doesn’t make sense at this point in your life. For example, let’s say your parent’s instilled the belief that your home “should” always be totally spotless. Now look at your current situation, leaving daily at 7am and returning well past 7pm, you have a demanding career, four kids all playing ball and a high maintenance spouse. Yet, guilt feelings overtake you when dirty dishes fill the sink, or you haven’t dusted for a month. You drag yourself to work overtired and hit the day stressed because you’ve sacrificed sleep in favor of a spotless house. Perhaps you don’t clean the house then feel overwhelmed with guilt. Your self esteem suffers because you can’t live up to the standard. Ask yourself, “Is the standard my parents set realistic for me at this point in my life?” Declaring war on any “should” that you don’t need frees you from guilt and lets you find alternatives. Finally, create a new standard that fits your life. I read a great book called “Self Esteem” by Mathew McKay and Patrick Flemming. They suggest that once you challenge your “should” you can reframe the impossible into possible; the unrealistic to realistic. Simply changing “I should always or never…” to “I prefer” or “I’d rather” reframes the situation. For example, instead of “I should keep my home spotless” say “I prefer a clean home, however, the rigid expectation of ‘perfect’ is no longer a fit for my life.” Do this exercise: Divide a sheet of paper into two columns; label one side “should” and one side “reframe.” List each “should”, then decide if it fits your life now. If it doesn’t, reframe it so that it’s more congruent with what you believe. Reframing removes negative thoughts and limiting beliefs, allowing you freedom to break out of the “always” and “never” box and begin making positive changes thus eliminating self sabotaging behavior.” Some standards you learned as a child still fit you. Take a good look at any “should” in your life. Practices reframing any that weigh you down, because you undo guilt, and lead to poor self esteem. It’s an exercise worth completing; freedom from “should” awaits you.”

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Diet & Nutrition

Lisa Vermillion

2011-03-01 11:31:00

Question: How can I find more substantial fulfillment in my life?

Answer: Getting wrapped up in routines or in current circumstances is so easy. Simply slogging through everyday motions or running from fire to fire valiantly attempting to extinguish each one, leaves you exhausted by the effort. Yet, one simple truth put into practice propels you into a fulfilled present and leaves you exhilarated; focus on people instead of accomplishments. You have probably seen the test: Name the last five Heisman trophy winners, the last five winners of the Miss America Contest, ten people who have won the Nobel or Pulitzer Prize, or the last decade’s worth of World Series winners. Maybe you know this trivia, if so, you probably at least had to wrack your brain to answer. These people are the best of the best in their category; having achieved what most people only wish they could. The short shelf life of these accomplishments is apparent; however, when few are remembered after the applause dies. Awards, achievements and accolades are buried with their owners. Their accomplishments touch very few, if any, lives, on a meaningful level. Similarly, working non-stop, overfilling your day so you’re exhausted at the end of it, and overpromising that stretches you to your limits, yields much the same result. Draining your energy dry leaves nothing for the people and activities in your life that matter most. What feels urgent, the stack of paperwork, the PTA meeting, or chairing the latest committee is not necessarily what’s important. What’s important is the legacy you leave behind you. Here’s another test: List a few teachers who made an impact on you, three friends who have helped you when life got rough, five people who have taught you something worthwhile, and a few people who have appreciated you and made you feel special. My guess is these answers required far less thought. Investing quality time in your family and friends, giving attention to your personal restoration, and only taking on a few meaningful activities brings joy and fulfillment. Focus your time and energy on important people and activities that leave lasting impact. Retaining your focus requires recognizing activities that feel urgent and developing action plans like delegating, saying no to some things so you can say yes to others, and using good time management skills affords the ability to handle them without severe stress. Relieved, your focus can be aimed on important endeavors. While there is certainly nothing wrong with working toward awards, money or credentials; the chances are grim that these will leave a lasting legacy. Invest your time and life, creating memories, passing on your knowledge and making a difference that lasts.

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Diet & Nutrition

Lisa Vermillion

2011-01-01 10:18:00

Question: How can a personal purpose help me to accomplish my goals?

Answer: I’ve set goals for years, attended seminars and read books. Yet I haven’t always accomplished my goals. In fact, I’ve been writing a book off and on for several years. This year, however, I discovered the catalyst that will put my book on the shelves and will help you accomplish your goals in 2011. You need a Personal Purpose, a mission if you will, as the driving force behind your goals. Deciding what your purpose is, creating your mission statement, and setting goals and acting on them propels you to success. First, decide on your purpose. I thought for years my purpose was helping people lose weight since I lost 85 pounds 15-years ago. While that’s certainly part of what I do, I realized it’s not the driving force. Overcoming poor self esteem and learning to value myself fostered my weight loss and accomplishment of other goals. Relating my experience and sharing the tools I used and studied, helps others develop their sense of worth. This defines my purpose; my reason I want this book in people’s hands rather than just rolling around in my brain. Let your experiences, your “junk”, or your gifts define your purpose. My mentor Donna Krech says “There is something you know how to do that no one has had to teach you. This is your gift”. Use what you have. Second, create a personal purpose statement, a mantra, something that you measure all your actions by. It should be clear and concise. For example, my purpose statement is “I inspire others by my life and words; giving them tools that instill a sense of self worth independent of other’s view of them thus empowering them to reach their goals.” My purpose is written on a card I look at daily, creating top of the mind awareness. Your purpose statement is the motivating force that defines your movement. Third, set goals and create a plan of action based on your purpose. Your goals and actions all line up with your purpose. My goal, writing my book about overcoming poor self esteem and my actions, setting aside writing time daily, giving myself deadlines and researching, match my purpose. Set SMART goals; specific, measurable, attainable, realistic, and time sensitive in all areas; relationship, career, financial, spiritual, and even recreation. Everything you do can be measured by your purpose. When your actions match your purpose, peace is yours. Developing your purpose based on what’s important to you, creating your purpose statement that becomes your measure, and matching your goals and action with your purpose creates an unstoppable drive that moves your goals into reality.

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Diet & Nutrition

Lisa Vermillion

2011-01-01 10:18:00

Question: I made a New Year’s resolution to lose weight and to live a healthier lifestyle, any suggestions on how to maintain my goals?

Answer: It’s a reasonable assumption that many people made health related resolutions this past month. Converting resolutions into reality requires your focus on long term effects. My friend Donna Kretch says, “We all leave a legacy. We either leave a mark or a stain.” Leaving a lasting legacy you’re proud of requires looking at your life in retrospect, looking forward to the future, and creating a plan that ensures your health allows leaving a positive mark on the lives of the people around you. Looking back at your life; regrets and rejoices, moves you forward in a new light and allows repetition of activities you’re proud of. Looking back at regrets doesn’t mean you get caught up in the guilt of lost opportunities. Let regret shape the way you precede today using past regret as a model for change. You can’t change the past, but handling the future is in your hands. Look at what you’ve done well too; using those activities as a template for the future. Leaving a positive mark on your family, friends, and even your world requires a look forward as well. What do you want the world to say about you when you’re gone? What knowledge do you want to leave them? What do you want them to remember? For example, I want my family to know without a doubt that they are the most important part of my life. I want them to recognize the value of a relationship with the Lord, and I want them to say I had a passion for helping people in my personal and professional life. Know absolutely what legacy you will leave; thinking about your friends, family and anyone else you touch. Plan today’s actions in harmony with your legacy. For example, if I want my family to know without a doubt that they are the most important part of my life, I purposefully spend time every week with them in quality conversation. My action plan is directly related to my legacy. Keeping my body healthy ensures I can put the plan into action. If I feel well, I’m a better mother, wife,and professional. Donna Krech tells the story of the marbles. Essentially, she keeps a bowl full of marbles on her desk. There is one marble for every day approximately she has left on this earth. Each day she picks a marble from the jar and reflects upon her day. Then she throws the marble away representing a day she will never get back. This exercise reminds her to make the moments in life count. She says, “Life is short; don’t miss a minute of it.” Your legacy is about how you utilize the moments in your day. Concentrate on the legacy you’ll leave. Recognize that the past; either regrets or rejoices, are templates for your future actions. Keeping your body healthy enables you to enjoy a quality of life; a life that embraces the moments in life that matter most, thus leaving a lasting positive legacy in the world.

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Diet & Nutrition

Lisa Vermillion

2010-12-01 10:56:00

Question: With the holidays coming up, I am concerned about maintaining my healthy eating habits. What can I do?

Answer: Thanksgiving: turkey and mashed potatoes, relatives in the house and counting your blessings. While these are important aspects of the holiday, the two words that make up Thanksgiving can take on a different light enabling you to make a difference. Fostering a grateful heart develops a giving heart. When you give you epitomize Thanksgiving. Developing an attitude of gratitude can be part of your life all year long. It’s easy to get caught up in the negativity of the world. Yes, there is much tragedy in the world and ignoring it isn’t possible or prudent. However, your choice is focusing on it, getting caught up in it, and drowning in it, or redirecting your focus on something purposeful and positive. Concentrate on the blessings you are thankful for. Can you get out of bed every morning, spread love to the people around you or go for a walk without fear? Do you have food on your plate, clothes on your back and a warm shelter at night? Simple things yet it’s easy to take them for granted. Develop your attitude of gratitude by listing 4 or 5 things every morning that you are grateful for. Practice this habit over time and gratefulness will become your new habit. Once your attitude is in check, begin pouring out blessings on the people around you. Successful people know that giving back out of the fruits of their hard labor is not only worthwhile, but also perpetuates success. Whether you believe in karma, “What goes around, comes around”, or you hold Christian beliefs, “Do to others as you want them to do to you”, or “You reap what you sew,” you know that giving lightens your heart and blesses the people around you. You can give of your money (pass on eating out once and give that) or your time (volunteer to help at an event or collect donations), either way you’ll be surprised at how abundantly you’ll be blessed. Gratitude begets giving. Thanksgiving: volunteering at a shelter, inviting someone into your home, or donating your Starbucks money to the children’s home. These are the important aspects of the holiday. Practice thankfulness then give from your heart. Your holiday will take on a whole new meaning.

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Diet & Nutrition

Lisa Vermillion

2010-11-01 13:31:00

Question: How can I control my destructive habits?

Answer: Habits are the things you do without even thinking about them. They are the unconscious activities you repeat on a regular basis. Some habits are helpful; however, some habits simply get in the way of you reaching your potential. Recognize the habits blocking your way; determine to make a change, and develop a plan to change a destructive habit into a constructive habit. First, determine what habits you have that keep you from reaching your goal. Take time to sit and evaluate what habits are not useful to you. Ask yourself, “Is this action giving me a positive or negative result?” For example, if weight loss is your goal, stopping at McDonald’s every day for a Big Mac and fries because you don’t feel like cooking is probably not going to give you a positive result. Second, you must determine to make a change. The positive result has to be worth more to you than the ease in staying where you’re at. It takes work to change a habit; therefore, reaching your goal must be fueled by a strong desire so you will do what it takes to change the habit. Take our example, after a long day at work, it’s much easier to have McDonald’s cook for you. Ask yourself, “Is that extra 1040 calories and 54 grams of fat worth being unable to move around easily, not seeing your kids or grandkids grow up, or mucking about in poor self esteem? Finally, you must develop a plan to replace old habits. You cannot simply stop a negative habit; you must put something in its place. My favorite example of this is the little seven year old Billy, baking cookies with his mom. They’re having a great time until mom pours in the flour. The boy begins stirring, anxiously awaiting the end result; however, he gets some of the flour on his hands and wipes them on his jeans. Mother scolds him, “Billy don’t wipe your hands on your jeans!” He stirs again, trying hard to be careful, but still flour finds its way on to his hands. Again, Billy wipes his hands on his jeans. “Billy, I said don’t wipe your hands on your jeans! Use a towel instead” The next time Billy gets flour on his hands, he has an alternative, using the towel his mom provided. She has given him something to replace the old habit with. Likewise, you can replace your old habits with positive ones. Putting a few healthy ingredients in the crock pot ahead of time or cooking up extra servings on the weekend and freezing them, makes for ease in the evening. Having an alternative in place, moves you closer to your goal. Identifying the habits that are holding you back, making the decision to make a change, and giving yourself alternate behaviors, you will put yourself in a position to reach your goals.

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Diet & Nutrition

Lisa Vermillion

2010-10-01 10:11:00

Question: What can I do to get over the hurdles preventing me from achieving my goals?

Answer: You’ve dreamed and you’ve set goals. Are you making progress toward them or have you already reached them? If not, the question you must answer is, “Why am I not there right now?” You can probably name a thousand circumstances to describe why some goals have eluded you until now. “I don’t have enough money,” “I don’t know how,” or “This or that has happened to me.” each statement focuses on circumstances. The truth is you’re not at your goal because you don’t believe you can get there. Dr David Schwartz says, “The size of your belief determines the size of your success.” Our thoughts determine our beliefs and our beliefs determine our actions. You must accept responsibility for where you’re at now, identify your limiting beliefs, and then take action on your belief that you can accomplish your goals. The first step is accepting responsibility for where you’re at now. Placing blame on poor upbringing, poor economy, or a poor spouse will get you no closer to your goal. When you accept full responsibility for where you’re at now, you can accept full responsibility for getting where you want to be. Realize you can decide to move forward, or you can decide to stay stuck in your current mode. The next step is identifying your limiting beliefs. Limiting beliefs come from past experience or things other people have said you have decided are true. Eleanor Roosevelt said, “No one can make you feel inferior without your permission.” Henry Ford said, “Whether you believe you can or believe you can’t you’re right.” In the past, I’ve told my children “I can’t,” either means “I won’t” or “I don’t know how.” “If you don’t know how let me show you, if you won’t let me spank you.” “I can’t,” doesn’t exist at our house. It is a limiting belief and it lives in the same realm as “I’ll try”. “I’ll try” simply means “I won’t.” Wipe it out of your vocabulary. You decide, either you will or you won’t, there’s no in- between. Take an honest look at where you are and identify the limiting belief that’s holding you back. Once you identify the limiting belief that’s getting in your way, work on changing it. The brain does not simultaneously hold two conflicting thoughts, so the key to believing differently is to replace the limiting belief with a positive one. Reframe the negative thought, changing it to a positive one. For example, if your thought is,” I can’t lose weight” change it to “I can eat and exercise in ways that allow my body to be healthy.” I suggest writing the new beliefs on cards or paper where you can look at them every day. Use scripture or favorite quotes to help you stay in positive belief mode. Read good books and fill your mind with stories of others who have accomplished their goals. I heard a great piece of information the other day. The same year Babe Ruth had his record setting home runs, he also had his most strike outs. Amazing that such a great legend kept swinging even when he had, what some would call, failures. Finally, take action on your goals. . Belief without action is useless. Take at least one positive step every day toward your goal. Brian Tracy says, “Everything counts. Everything helps or hurts and everything counts.” Any movement toward the goal creates momentum. Identify your greatest strengths and capitalize on them. Instead of focusing on why you can’t do something, focus on the strengths and talents that are uniquely yours. Building on those strengths propels you forward. You can accomplish any goal you believe you can accomplish. By accepting responsibility for your current situation, you open the pathway to your dreams. Identify any limiting beliefs that are stopping you currently and determine to change those beliefs. Then act on those new beliefs and then enjoy the fruits of your labor. Remember YOU CAN.

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Diet & Nutrition

Lisa Vermillion

2010-09-01 13:38:00

Question: How can I achieve my weight goals?

Answer: In order to get to any goal you must have a plan to get there. You must know why you want to achieve the goal and you must have a clear picture of that in your mind. You can’t hit a target you can’t see. Many people set goals and then wander around aimlessly, hoping they achieve their goals. In order to be successful, you must have a plan; action steps toward the goal. Creating a plan that fits you and developing actions steps to get to the goal, will help insure you get where you want to be. First, you must create a plan that fits you, your personality. We are all motivated by different things. Some plans are more intricate than others and some are more intense than others, however, the plan should be designed around your strengths and weaknesses. Note two things: one, you don’t necessarily have to improve on every weakness and two; you must build on every strength you currently have. Make the plan something you can wrap your mind around and something you can and will do. For example, going from no exercise to “I will exercise 1 hour every day at 5 am” may not be realistic if you’ve never exercised and you hate mornings. You most likely will burn out quickly. Start with small steps , exercise 20-30 minutes 3 days a week right after work, for example. You must make your plan realistic so that you stay motivated to continue. Second, take the steps necessary to create your plan. Take time to “see” your future; the accomplishments you’ve achieved, and the person you’ve become. Remember clarity is the key here, see yourself and your life is exactly the way you want it to be. Next write down the 6 main things you see in the person you’ve become a year from now in every aspect of your life, health, relationships, career, family, spiritual life, income, etc. Finally, write down the 6 things you can do on a weekly basis that will contribute to your success. Jim Rohn says the difference between success and failure is so subtle. He defines failure and success this way, “Failure is a few errors in judgment repeated everyday. Success is a few simple disciplines practiced every day. Do you see the distinction? A few disciplines...” Break those weekly things down to the daily activities, discipline; you need to achieve the life you want. Plan time daily to work on your goals. The fact is, when you look at successful people, you will almost always discover a plan behind their success. They know what they want, they work out a plan that will get them where they want to go, and they work their plan. It is the foundation for success. You came equipped with the unique ability to affect change in your life. It is through your own conscious choice when you engage in the miracle process of personal development that you are able to transform your nature and your life.

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Diet & Nutrition

Lisa Vermillion

2010-07-01 12:50:00

Question: What can I do to stay positive?

Answer: Your thoughts are in your control, and therefore your day is in your control. That’s right, no one and nothing can "make you" have a bad day. You get to decide how the day will affect you. There are four steps to assure a positive outlook. I read about these steps years ago in a book by Norman Vincent Peele called "Enthusiasm Makes the Difference" and the principles affect me still today. The steps are think a good day, thank a good day, plan a good day, pray a good day. Let’s look at each one.

Thinking a good day happens at the day’s very beginning. Before life’s noises begin; take a moment to picture the day. Picture the people you will come in contact with. Picture the situations you know you’ll be in. Picture your day going smoothly. See yourself moving through your day, greeting people with a smile, making decisions, and handling challenges effectively. See clearly with your mind’s eye the calm you feel as you work through your day. Sound hokey. That’s ok. Make an effort to practice it, and I guarantee your day will go more smoothly. Remember you attract what you think about, so if you’re thinking about how grouchy that co-worker is, or how hectic the day will be; you can be assured you’ll be annoyed by your co-worker and your day will drown in chaos. On the other hand, think about the day positively and your day will hand you positive results. Thank a good day. Say thank you out loud for the great day you’re about to have. Zig Zigler calls that "telling the truth in advance." The act of speaking out loud reinforces the ideas formed in your mind. Thanking God for the day He’s about to give you solidifies your faith and reframes your focus on making the day the best it can be. Problems become challenges, and doubts become assurance and confidence. Plan a good day. Plan ahead for situations you know you’ll encounter. Take that perpetually grumpy co-worker for example; plan what you can say or do for that person that will affect how you look at them and perhaps affect their reactions. You’d be surprised at how far a simple smile or sincere compliment will go, given on a consistent basis. If you know you have many things to do today, think through them. Prioritize them, delegate what you can, group the like things together, and know with purpose how each will be handled. This process takes about 10 minutes at the beginning of the day and will save you hours of frustration. Pray a good day. Asking God to give you wisdom for the day, and ability to handle anything else unplanned that will certainly come up, guarantees the day’s outcome. Tackling the day alone translates into feeling overwhelmed; holding the hand of the Creator translates into peace. Inviting God to take the wheel assures you’ll get where you need to go. There you have it; the steps you need to set your mind positively for the day and attract positive results. By clearly picturing the day in a positive frame, thanking God out loud for the positive day you’re about to have, planning for things you know will be in your path, and committing your day to the Master of positive thought, you’ll be ready to create the best day of your life, every day. Lisa Vermillion is President and co-owner of Get Fit Be Fit and Thin and Healthy Weight Management. Lisa opened Get Fit in 2000 in Valley Center, after receiving certifications through the American Council on Exercise as a Weight and Lifestyle Management Consultant and Certified Personal Trainer. In January of 2005, she grand opened Thin and Healthy Weight Management in the same location. Lisa not only provides weight loss programs for individuals but she also implements business wellness programs for small businesses and large corporations. Additionally, Lisa is a Certified Life Coach providing guidance for individuals in the areas of career, relationship and personal development. She is available for speaking engagements in the areas of Physical Fitness, Weight Management, or any Life Coaching area (goal setting, positive attitude, sales, etc). If you would like help getting started achieving your goals right away, losing weight, improving your financial picture, or strengthening your relationships please call Lisa. She would welcome the opportunity to help you get started. Lisa can be reached for questions or speaking engagements by phone (316) 755-1115 or e-mail at mvmillion@yahoo.com.

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Diet & Nutrition

Lisa Vermillion

2010-07-01 12:50:00

Question: How can I incorporate more positive results in my life?

Answer: You make hundreds of choices every day. You decide whether to get up in the morning, drive the speed limit, take the stairs and who you’ll speak to. These decisions are conscious choices you make, thinking about them only briefly. Deep inside your brain, however, you make many more unconscious decisions. Some unconscious decisions are natural like walking and breathing, many, however, are born of habit. Unconscious decisions include things like, rolling the toothpaste tube instead of squeezing it, or using the same hand to eat with at every meal. Responses such as becoming angry at a spouse instead of looking at their point of view, or viewing a situation in a negative light rather than taking a positive perspective, happen in a split second; they are learned, habitual, responses. Looking at situations from a better perspective by recognizing the habit, making a conscious decision to think differently and practicing new thought patterns, creates an environment for goal attainment. First, recognize your negative thoughts. Bring them into your conscious mind. If you’re not sure what your negative thoughts are ask your friends and family. Be prepared though, when they give you examples, your habitual response may be making excuses for your behavior. “Well, I yelled because he cut me off and I almost had a wreck! “ “Well, my feelings were hurt because she didn’t remember my birthday.” “He made me so mad because…” Sound familiar? Recognizing negative thought patterns and taking responsibility for them, instead of blaming another person or situation, gives you the power you need to begin changing. Next, make a conscious decision to think differently. Vow to stop and think before you open your mouth. Instead of thinking, “You idiot!”, when you’re cut off in traffic, think “Wow that person must have a lot on their mind.” Instead of “I can’t believe these people are so unorganized in this situation”, think “These people must have a lot going on; I bet it’s difficult to keep everything flowing smoothly.” The point is you always have the ability to choose how you think about any given situation. Your thoughts determine your beliefs; your beliefs determine your actions. Better actions equal better results. Finally, you need practice. Think through the situations that give you the most trouble and how you would currently handle them, then reframe old thoughts and replace them with new thoughts. Practice reframing, by taking a clean sheet of paper and dividing it down the middle. Write the old thoughts down one side of the page, then, on the other side, write a positive restatement. Read and re-read your page on a daily basis. Consistency pays off; in In the long run and you will begin looking at situations in a better light Every day circumstances call on you to make decisions about what you do and how you think. Take control of your mind by recognizing negative patterns, making a decision to see your environment in a positive light and practicing reframing negative thoughts into positive ones. Positive mindset provides the breeding ground for success. Lisa Vermillion is President and co-owner of Get Fit Be Fit and Thin and Healthy Weight Management. Lisa opened Get Fit in 2000 in Valley Center, after receiving certifications through the American Council on Exercise as a Weight and Lifestyle Management Consultant and Certified Personal Trainer. In January of 2005, she grand opened Thin and Healthy Weight Management in the same location. Lisa not only provides weight loss programs for individuals but she also implements business wellness programs for small businesses and large corporations. Additionally, Lisa is a Certified Life Coach providing guidance for individuals in the areas of career, relationship and personal development. She is available for speaking engagements in the areas of Physical Fitness, Weight Management or any Life Coaching area (goal setting, positive attitude, sales, etc). If you would like help getting started achieving your goals right away, losing weight, improving your financial picture or strengthening your relationships please call Lisa. She would welcome the opportunity to help you get started. Lisa can be reached for questions or speaking engagements by phone (316) 755-1115 - or e-mail at mvmillion@yahoo.com.

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Diet & Nutrition

Lisa Vermillion

2010-05-01 14:25:00

Question: What’s next in achieving a healthy diet plan?

Answer: In the last several months we have looked at the goal setting process. We’ve learned to set SMART goals (Specific, Measurable, Attainable, Realistic, Time bound), written out and backed by a powerful "why". Now it’s time for action.

Before you begin, marching down the road to success, you must develop an undying belief that you absolutely can achieve your goal. Belief is the most important success element. It is a fact that whatever you believe in your head and heart is what will manifest itself in your actions and become your reality. This is not a new principle. The Bible says in Proverbs 23:7 "As a man thinks in his heart, so is he." Whatever you believe about yourself, your circumstances, and your goals will play out in your life. History is full of examples of people who believed in their goals and achieved them despite circumstances; Helen Keller, Abraham Lincoln, and more recently, Lance Armstrong the cyclist who overcame cancer to win the Tour de France, not once but seven times. These ordinary people were passionate about their goals, believed in their purpose, and refused to let anything stand in their way. Beliefs are shaped in two ways; by past experiences and things other people have said. You have the ability to decide how you think about these experiences. Many people allow past experience to dictate their present action. For example, Susan has gained and lost weight many times, now she’s convinced she "can’t "lose weight. Likewise, Bob has tried several times to get his business going. After several setbacks, he decided to give up, stating, "I’m a failure at business." On the other hand, Mary has played the weight loss/ weight gain game as well. Mary decided to figure out what was standing in her way of achieving permanent results and do something about the obstacle. Likewise, Fred’s faltering business prompted him to acquire more knowledge and skills to develop his business effectively. He chose to work on the problem instead of giving up. Both Mary and Fred understood failure is an event, not a person. They chose to let past experience teach them instead of consume them. They looked to the future, instead of living in the past. By the same token, many people allow things other people have said to control their thoughts. My own personal story illustrates this principle. I grew up "the little fat girl." From the time I was about 5 years old and throughout most of my elementary school years, I was constantly reminded by my peers that my size made me worthless. They teased me, and called me names almost daily. Ironically, I turned to food for comfort. I grew up believing that I was fat, dumb, and stupid. For years into my adult life, I allowed those thoughts to rule my thinking. Any time I disagreed with my husband and he got angry, I automatically assumed I was a bad wife. Any time I was criticized, I assumed that I was a stupid person. As a result, I continued gaining weight. Eventually, I learned to change my thinking. I came to understand that I am in control of my thoughts and that I can choose to replace the destructive thoughts of my youth, with healthy fresh ideas. Beliefs, positive or negative, will play out in your actions. Oft quoted, Eleanor Roosevelt said, "Whether you believe you can, or you believe you can’t, you’re right." You can decide today to look at your past experiences as learning experiences. You can decide today to refute the voices of the past, with new beliefs and actions. Belief in yourself and your goal is indeed, the first step toward achieving your goal. L

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Diet & Nutrition

Lisa Vermillion

2010-05-01 14:05:00

Question: What type of goals should I set for myself on the SMART plan?

Answer: Last month we discussed how to set solid goals following the SMART plan. The acronym stands for Specific (a clear picture of what you want), Measurable (a benchmark so you know you’re on track), Attainable (it should be a bit of a stretch but still something that can be reached), Realistic, (it must reachable), and Time Sensitive, (have a time line for the steps involved and a target date). This month we will discover how to hold yourself accountable to the goals you set. Accountability means to give an account of actions. Accountability can be internal, to your self, or external, to someone else, but accountability is absolutely necessary. Accountability helps you stay on track, or get back on track. Accountability makes it much more likely that you will accomplish your goals. Internal accountability means you hold yourself accountable for doing what you said you would do. It means that when you look at your actions, you judge them with honesty. If you get off track, admit it, and figure out what to do to get back on track. If you’ve done well, then celebrate your progress. Jim Rohn gives some ideas on how to hold yourself accountable: 1. Write down your goals so they become "objective." You can’t go back and say, "That wasn’t really my goal." 2. Be ruthlessly honest with yourself when you assess whether or not you have met the goal. 3. If you fall short of your goal, or if you are falling short while on the way, knuckle down and do what it takes to make up the ground so that you can hit that goal! 4. Set a time frame in which you will evaluate your progress and hold yourself accountable. External accountability means that you choose someone else to hold you accountable. Someone who can check in with you, ask you questions about where you’re at in your process, and motivate you to move forward. Every person who is successful, in business, weight loss, or any other goal has a mentor, coach, or someone else that holds them accountable. Jim Rohn again gives suggestions for choosing your accountability partner and getting the most out of the relationship. 1. Choose someone who cares about you, but can be tough and honest with you. This person needs to have both of these characteristics. You need someone who genuinely wants you to be successful so they can motivate you and someone who is tough, because you don’t want to have them shy away from telling you to get on the ball when you are lacking, getting behind or not doing the job. In essence, they love you enough to be honest with you about your progress. 2. Tell them specifically what your goals are. Your accountability partner needs to know the details and the plan in order to hold you accountable. 3. Commit to being honest with them. Take responsibility for your actions or inactions by being honest about your actions. 4. Give them permission to speak both words of encouragement, as well as words of challenge when the situation calls for it. 5. Agree on a reasonable time frame in which you will allow them to evaluate your progress and hold you accountable. 6. Follow up on their words when they challenge you or call you to action. Choosing your accountability partner carefully is critical to your success. I would add two more criteria Make sure the person you choose is accomplishing goals of their own, and make sure they have a positive attitude. You want to be around people who are accomplishing things and moving forward in their lives, otherwise you may get sucked down and drawn backward in negativity. To accomplish your goal you need both internal and external accountability. It is your responsibility to primarily hold yourself accountable, and you will be much more likely to accomplish your goal when you have an accountability partner. Accountability ensures you will reach the goals you’ve set.

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Diet & Nutrition

Lisa Vermillion

2010-04-01 12:04:00

Question: We know strong goals are written goals. Solid goals follow the SMART plan. What does SMART stand for?

Answer: The acronym SMART stands for Smart, Measurable, Attainable, Realistic, and Time Sensitive. S stands for Specific. Indecisiveness has no place in your goals. Faint, fuzzy, goals produce, faint, fuzzy results. Unfinished goals produce unfinished futures. When you know exactly where you want to go, you can hone in on your target with laser- like focus. When you know exactly where you are headed, you can organize your time, set your priorities, and achieve what you expect. When that picture is locked firmly in your mind and written on your paper, you begin to draw the activities and resources to you that enable you to accomplish. M stands for Measurable. You need benchmarks so you know if you need to adjust course or if you’re headed in the right direction. You can measure pounds lost, hours gained, or dollars earned or saved. Can you imagine making a cake without measuring the ingredients, (even grandma had to measure at some time to know how to eyeball it)? Your cake would probably end up an unpalatable mess, so too is a life having no clear ingredients; sticky, distasteful, or perhaps hard as a rock. A is for Attainable. Goals must stretch you, but not so far failure is inevitable. An attainable goal is not an easy goal, not something that will happen whether you apply yourself or not, but one that with consistent effort is achievable. R is for Realistic. This is similar to attainable. Realistic goals can become reality. For example, if you said I want to lose 150 pounds by next month, that’s not realistic. Losing 150 pounds in 15-18 months is realistic and attainable. You don’t have to know exactly how, but you must know there is a how. Caution: Be aware of those dream stealing folks who, just because they can’t see a way, will tell you your goal can’t be achieved. T is for Time Sensitive. Every goal should have a time line attached to it. Goals can be hard work. Knowing that your goal will be accomplished in a certain amount of time, helps you see "the light at the end of the tunnel" so to speak. You work harder when the deadline nears. Imagine traveling without knowing how long it would take to reach your destination. You couldn’t plan any activities ahead of time. If your trip involves air travel or boat travel, you probably will miss the boat entirely. Goals without a time frame almost guarantee you will miss the boat of your dreams. Set SMART goals; build upon your dreams by creating specific, measurable, attainable, realistic, time bound steps that lead to your ultimate goal. You CAN accomplish anything you desire following the SMART goal plan. Next month will discuss ways to keep yourself accountable to your goals.

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Diet & Nutrition

Lisa Vermillion

2010-03-01 08:47:00

Question: I always make New Year’s Resolutions. Each year I say, “This year is the year I’m going to accomplish something”. Each year by this time I can’t even remember what my resolution was. What can I do to stay on track all year long and accomplish what I set out to do?

Answer: In order to move closer to your dreams, you must have a plan for getting there. You can take steps each day toward your ultimate dream. In order to make those moves, you must have clear steps laid out. That’s what goals are; the stepping stones on the path to your dreams. You must learn to set goals in order to move in the correct direction. This month and next, we will be looking at how to create the plan and set the goals to propel you to the life you want. The first stone to set on the path is a written plan. Start with taking a good look at where you are now. Then decide what you want your life to be like 5 years from now. Ask yourself; “If I could create the kind of life I want and become the person I want to be, in five years my life would look like this: What are my marital/family relationships like, what does my work/ career look like, what is my income, how is my health, what weight am I at, what things have I accomplished, what new skills have I acquired, what major purchases have I made, what things do I spend my time on, what hobbies do I have, where is my life spiritually?. The second stone is to write out those dreams into a definite plan. Write down where you want to be in 5 years. Next look at where you will need to be in 3 years to make the 5 year plan a reality. Follow down the page with 1 year, 6 months, 2 months, 1 month, 2 weeks, 1 week. Write your plans for each area of your life that you thought about earlier. As you begin to write these down, you will see that you can actually take steps every day to get you closer to your dreams. The path from 1 week to 5 years will become obvious to you. Writing down your plans will take time. Anything worth doing always does require time. It is, undoubtedly, time well spent. Working on your plans takes effort. Anything worth having always does require effort. Sometimes you will feel like, your dreams will never happen or that 5 years or 10 years is a long way off. You have to do something in that time frame; you may as well spend it on working toward the life you want to lead. Next month we’ll discuss how to set those plans into stone. Till then dream on.

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Diet & Nutrition

Lisa Vermillion

2010-02-01 08:42:00

Question: Are business breakfast meetings a downfall to your healthy eating habits? I am a business person. I often find myself in breakfast meetings where the choices don’t appear to be very healthy. Sometimes I’m running out the door at the last minute and don’t take time to eat even though I know breakfast is important. Do you have any suggestions?

Answer: Breakfast meetings don’t have to be the downfall to your healthy eating plans. Here are a few tips on how to dodge those not-so-healthy items that seem to show up in the morning. Be flexible – Life is full of surprises and plans need to change. If early morning meetings make breakfast impossible at home, you may need some alternatives, such as packing something healthy for breakfast to have at your desk. Be creative – Make a list of all the possibilities, such as all the breakfast options you can have at home, in the car or at work. Here are some examples. Put some yogurt in a large cup and add some cereal and fruit or, microwave some egg whites or egg substitute and place on two slices of low calorie bread for a quick morning sandwich. Whole wheat toast with a slice of melted low fat cheese, or a smoothie made with skim milk and fruit. Most of these are quick, easy and portable. Stock up on those options – Once you have a list of possibilities, stock up. Fill your cupboards, car, and desk drawers with healthy options. Having healthy options at your finger tips eliminates last minute decisions. Last minute decisions are not usually the best decisions. Plan ahead – When situations pose a problem, make a healthy plan. Ask whoever is in charge of the meal what will be served and plan accordingly. When you know you have a meeting where they serve giant cinnamon rolls or doughnuts, plan ahead and take something with you like fruit or a bagel. Making a decision ahead of time eliminates creating temptation in your mind. Your brain already knows the plan thus making it easier to stick to the plan. Remind Yourself of your goal – Remind yourself why you are making healthier choices in the first place. Is it so you can enjoy your kids or grandkids, enjoy more energy, or remain active into your later years? Whatever your reason, remind yourself on a daily basis. Keeping the goal at the forefront of your mind makes it easier to make great healthy decisions. Forgive yourself – Healthy eating does not have to be perfect eating. If you make a choice that’s not so healthy or miss a few days of healthy eating, no biggie--just get back on track ASAP. You don’t have to wait till tomorrow, or next week, to get back on track. You are ALWAYS only one meal away from being back on track. Congratulate yourself – Changing your eating habits can be tough. Just think how long you’ve had your current habits. Give yourself a pat on the back for any healthy changes. Reward yourself for great choices with a good book, a bubble bath, or a nice massage. Every positive step toward your goal cements the positive effects in your mind making reaching your goal a surety You can make great choices every day, even when circumstances get in your way. Plan ahead, keep your goal in mind, and congratulate yourself.

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Diet & Nutrition

Lisa Vermillion

2009-12-01 08:17:00

Question: How can we move forward to the future?

Answer: 2009 is drawing to a close. Now is the perfect time to reflect on the year. Maybe your year has been filled with fruit or perhaps it’s been littered with pain, either way it is time to reflect and move forward. Looking at your past year enables you to learn, plan, and move forward successfully into 2010. First, is there anything you can learn from the past year? Reflect on any setbacks or conflicts. Is there something you could have done differently? The trick here is to understand that setbacks occur for everyone occasionally. Instead of beating yourself up, discover what you could do differently next time. Getting caught up in “would have, should have, could have” is counterproductive. Ask a trusted friend for their insight. Use those insights when planning the coming year. Understand that whatever happened this year is unchangeable; you can only change your future. Second, decide what you want the upcoming year to look like. Write down your vision with clarity and detail. What will your relationships, your finances, your spiritual life, and your health look like next year? State your vision in positive, present tense terms. For example, “I am so grateful for the quality time I make to spend with my family.” “I live in such a way that my health allows me to accomplish everything I work at”. Zig Zigler calls statements like these, “Telling the truth, in advance.” When you write your vision down, and keep it where you can read it DAILY, your brain goes to work on it and your actions move you in the direction of your goals. Third, move forward. Remaining mired in negative thoughts and regrets or moving forward focusing on success is a choice you must make. Moving forward may not be the easiest path. It may require changing old habits, letting go of past pain, or developing a new mindset. You were born with every capability for forward movement. There are stories upon stories of men and women who have overcome adversity and accomplished great things because they made the choice to move forward. Create the step by step directions that enable your vision to become reality. Make 2010 the best it can be. Learning from the past, using it to create vision and a plan, and then courageously moving forward in the direction of your dreams creates the setting for your success.

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Diet & Nutrition

Lisa Vermillion

2009-11-01 15:55:00

Question: I always feel so stressed out during the holidays. We have so much to do.

Answer: It’s easy to feel stressed during the holidays. There are some key things you can do to help alleviate some stress. By grouping activities together to save time, saying “no“ to some things, asking for help, and delegating responsibilities, you can remain relaxed during the season. First, you must accept responsibility for how you feel. It’s easy to get stuck in an “I don’t have any choice” frame of mind. It’s easy to let circumstances control you instead of you controlling how you respond to your circumstances. The reality is, you have control over most of your time. Once you accept this fact, you can begin to do something about your situation. One thing you can do is group activities together to save time. For example, you can drop the kids off at practice, go to the store, pick the kids back up, and drop the mail at the box on the way home. Make a list of the things you want to accomplish, then group activities that can be done simultaneously or in the same trip. If you’ll take a few seconds to think it through, you’ll save time and energy, not to mention gas. The second thing you can learn to do is say “no“ to some things. Most of the things we think we “should “do”, in reality aren’t items that must be done. For example, “I should go to that party because she always comes to mine”, or “I should make a big dinner, because it’s our tradition”. The truth is if she gets angry because you don’t go to her party, or someone is disappointed because you choose to break a tradition and go with an easier alternative to help you stay sane, this may sound harsh, it’s not your problem. Everyone gets to choose how they respond. The freeing thought is that you are not responsible for, nor can you control, how anyone else responds. If they’re angry or disappointed, it’s because they choose it. We are taught to put others above ourselves; however, it’s just as important to be “healthy selfish” and take care of yourself as well. Finally, you can ask for help. Delegate some responsibilities to someone else. Granted the thing might not get done exactly the way you would have done it. It is okay to let some things go that don’t matter as much and save your energy for the things that are most important to you. For example, instead of fixing a big meal yourself, have everyone bring a dish. Ask your family to step up and help, or hire some help if you wish. Give yourself permission to get the help you need to make things better for you. When you realize that you are in control of your holiday, you can develop a plan to make your life easier. Make a list and get as many things done in one trip as possible, say no to some things so you can say yes to better opportunities, and ask for help when you need it. Implementing these strategies and attitudes will not alleviate all your stress, but they will go a long way in helping you stay calm and collected so you can enjoy your holiday.

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Diet & Nutrition

Lisa Vermillion

2009-10-01 09:07:00

Question: I know I need to exercise, but when I get home from work, I’m so exhausted I just want to ‘veg out’ in front of the TV. How can I find enough energy to exercise?

Answer: The reason we don’t do what we need to do is simple. We have made a habit of not doing it. Our habits are the things we do daily, much of the time without thinking about them. 90% of the thoughts we think today are the same thoughts we had yesterday. We are indeed creatures of habit. Many times we do what is familiar and convenient because we believe it’s easier. We don’t plan. Because we don’t plan, we never move toward our goal. For example, you come home from work and your first instinct is to plop down on the couch and “veg out” for awhile. You know you should exercise, but you make excuses like “I’m exhausted”, “I don’t feel like it”, or “There’s too much going on.” It’s a habit to plop down on the couch and it’s a habit to make excuses. One might say, well I don’t like to exercise. Guess what. People who successfully reach their goals don’t necessarily like to exercise or do the other things necessary to reach them either. The difference between people who reach their goals and ones who don’t, is that successful people are willing to do the things that are necessary. Be willing to get up off the couch, be willing to make plans, be willing to start right now, today, to change your habits. Every step you take toward your goal, you begin to create a new habit. First, identify the habits that are holding you back from accomplishing your goal. Habits always come in predictable patterns, so look for and identify them so you can create a predictable pattern to overcome the old habits and create new ones. Second, make your new habit a “must” instead of a “should”. Demand a bit more of yourself than you did yesterday. It’s not necessary to pressure yourself to be perfect. Just demand more of yourself today than you did yesterday. “Should” implies its something that isn’t going to get done, “Must” implies “I will.” Finally, we must remember we become what we think about. We must create positive statements that describe what we want our lives to be like, stated in the positive present tense. Once we create our statements, we begin to affirm them everyday. Say them out loud to yourself 5 times every day. To further cement them into your subconscious mind, write them down 5 times each day. Continue this process daily for 30 days. Donna Krech, President and CEO of Victory Management says “Our thoughts become our beliefs; our beliefs become our feelings, and our feelings become our behaviors, our words and our actions.” Make it a habit to think on positive things, make it a habit to reach your goals.

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Diet & Nutrition

Lisa Vermillion

2009-08-01 13:52:00

Question: I feel like a failure. I’ve started and stopped losing my weight so many times I can’t even count them. How do I stay on track?

Answer: First you need to know you’re not a failure. Failure is an event not a person. An unsuccessful attempt does not indicate a permanent result. On the other hand, attempting the same task the same way each time and expecting a different result is the definition of insanity. In other words, unsuccessful past attempts do not foretell the future, provided you know what you want to accomplish and you create a new plan for accomplishing your goal. Willy Jolly said “A setback is a setup for a comeback.” Let’s look at how we can set up for the comeback. First, it’s vitally important that you know what your goal is and why you want to achieve that goal. You must be able to see in your mind with crystal clarity where you want to be. Define it, write it down, and communicate it to others. When you can tell others your vision, it becomes real. Studies have shown that a person will overcome great obstacles to keep what he already has, but will exert small efforts to get what he doesn’t have. Seeing your vision so clearly as if it was already reality, begins to draw you closer to the goal. Zig Ziglar calls this “Telling yourself the truth in advance”. Write it, see it, and speak it like the goal is already yours. The vision is the energy that will accelerate your actions. Second, decide for yourself “why” you want to accomplish this goal. List for yourself the five reasons that will make the goal worth it for you. Look at long lasting permanent reasons. A certain number of pounds, a certain size, or getting ready for an event do not provide the long lasting reason needed to get you to your goal and keep you there. Why do you want to add years to your life and life to your years? What will be better when you are at your goal? The “why” is the focus that will keep you going when a setback gets in your way. Finally, take action. Begin to move in the proper direction. If you have tried a path before and it led you somewhere other than your goal, determine what you need to change to adjust your course. Decide what worked, what didn’t work, and what can you do next. All of life, no matter what the goal may be, is a constant realigning and adjusting our actions to keep us moving toward the result we want. Get around someone who has already achieved the same goal you want to achieve and learn from them, a friend, a coach, or a group can help. No successful person ever achieved success without these steps. Expect that you will achieve your goal. See your goal clearly and see yourself at your goal. Know why you want the goal, and align your actions to achieve your goal. Be sure to call me if you need help with any step in the process. When you take these steps you will succeed, you will comeback!

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Diet & Nutrition

Lisa Vermillion

2009-08-01 12:16:00

Question: Have you ever eaten a meal, perhaps even a big meal, only to feel ravenously hungry a few hours later?

Answer: There could be a number of reasons you are hungry after you eat. One reason may be dehydration. Dehydration feels like hunger. Another reason may be lack of balance between carbohydrate and protein in the meal. This imbalance can decrease satiety. Occasionally, a medical issue like a thyroid problem or certain medications can enhance hunger feelings. The most common culprit, however, is emotional hunger. Differentiating between emotional and physical hunger, recognizing the true root cause of your hunger, and then creating an action plan will improve your feeling of satiety. It’s important to differentiate between physical hunger and emotional cravings unrelated to an empty stomach. Emotional hunger comes on suddenly, invokes cravings for a specific food, such as chips or chocolate, and only that food will meet your need and demands immediate satisfaction. Physical hunger occurs gradually; you are open to options, and can wait for a while. Emotional eating continues even when you are full and leaves feelings of guilt. If you are eating because you’re hungry you’re more likely to stop when you are full or even before without guilt. If you identify you are hungry for emotional reasons, the next step is figuring out the emotional source. Ask yourself, “What am I feeling right now?” and “What’s behind that feeling?” Typically, emotional reactions stem from one or more of the following sources: lack of focus, negative belief, poor habits, social environment, or lack of time management skills. For example, an overbearing boss has piles yet another “to do by 5:00” thing on your desk and you don’t know where to start (lack of focus), you believe you’re “stuck” in a job you don’t like (negative belief), it’s your habit to grab something sweet every afternoon (negative habits), a co-worker gossips about you behind your back (social), the kids are driving you nuts and you have a fight with your spouse (relationships)/emotional), or you feel you don’t have enough time to complete everything you need to do (time management). Identifying the issues that cause you to crash on the couch with cookies is vital. Once you identify the problem, you can begin taking positive action steps to overcome it. Ask yourself the question, “What do I need to learn?”Perhaps prioritizing tasks and focusing on the most important task till it’s accomplished is an area you need some additional resources. Perhaps identifying and correcting negative thought patterns or replacing negative habits with life enhancing ones needs to be your starting point. Perhaps improving relationships and surrounding yourself with positive people is your most important task. Wherever you begin, start right now improving and building a life free from emotional eating. Decide who can help you learn what you need to know: a friend, clergyman, or life coach. Find someone you trust to help put your new knowledge into a workable plan. They can keep you accountable for your action plan, encourage you, and celebrate with you when you reach your goals. Emotional response to hunger can be overcome by identifying the cause of your hunger, learning skills that allow you to respond appropriately instead of turning to food and finding a mentor who will help you create a plan of action. Not only will your physical health improve, but your emotional health as well.

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Diet & Nutrition

Lisa Vermillion

2009-07-01 12:05:00

Question: I have so many things going on this summer. How can I possibly eat healthy with our vacations, cook-outs with friends, and running to our kids sporting events? We are just too busy to eat right and exercise. What can I do?

Answer: Summer can be a busy time for many people. There can be many demands on your time from many sources. In order to take care of yourself properly; you must manage your time effectively. Planning ahead allows you to stay on track at events, on vacation, and at gatherings. Effective time management is really simple planning. You might say “I don’t have time to plan”. Actually, you don’t have time not to plan. A daily purposeful plan saves you time, energy, and headache. Assuming you know your schedule a week ahead, you can plan your meals and exercise accordingly. For example, you know you’ll be headed to the ball park directly after work. Pack a cooler with sandwich fixings, fresh veggies, and fruit. Bonus: you don’t have to wait till 10:00 at night to eat or rely on whatever they may have at the ballpark to eat. Perhaps you can schedule three 10 minute walks during the day, get up earlier to exercise, or take a walk around the ball park between innings. On vacation, plan to take your healthy snacks with you or plan to take a cooler with you if you’ll be on the road. Bonus: you save money skipping some eating out. You can plan stops to get out of the vehicle and stretch or, plan to get up earlier and take a walk before you start your day’s activities. Bonus: you get to explore a new neighborhood or town. When you’re at the neighborhood cookout, plan to take your own entrée if they’ll be serving things that don’t fit into your healthy lifestyle. For example if they’re serving regular hot dogs and you don’t want to eat 16g of fat per dog, you could take a package of turkey dogs to share. You can plan to take a healthier choice for a side or dessert to share as well. Choose beverages that are lower in calories and be aware of the amount you are consuming. The goal is to find ways you can take care of yourself this summer. Instead of thinking of all the reasons you can’t keep on track, look for solutions and plan your time effectively, you can continue to accomplish your goals even when life gets busy.

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Diet & Nutrition

Lisa Vermillion

2009-05-01 11:45:00

Question: My friend confronted me the other day and said I always seemed depressed, and presented a negative persona. At first I was upset, then I started thinking about it, and for the most part she’s right. I caught myself complaining about or viewing everything in a negative manner. What can I do? I don’t want others to perceive me to be this way.

Answer: The great news is that you absolutely can change your thinking. 90% of the thoughts you have today are the same ones you had yesterday. In other words, we are creatures of habit. In order to change a negative habit, you must put a positive in its place. One way to do that is to “catch yourself in the act.” When you hear yourself speaking negatively, stop, write down the negative thought and then reframe it by writing a positive thought next to it. For example if your thought is, “ I’m fat”, say instead, “I am learning ways to make my body healthier.” If the thought is, “If I want something done right I have to do it myself”, say instead, “If I want something done right, I give it to the one who can do it best.” Instead of “There’s never enough time”, say “God in His wisdom made 24 hours enough.” When you replace the negative thought with a positive one you begin to change not only your attitude but how your life runs as well. The truth is you become what you think about. In other words, whatever you think about typically becomes your reality. Your thoughts become your beliefs, and your beliefs become your actions. If you continually think the worst about everything that will play out in your life as well: in how you treat people, and how you handle situations. For example, if you always think about “I need to lose weight, I need to lose weight, I need to lose weight, you will probably do things to self- sabotage, keeping you in that cycle of always needing to lose weight. If, however, you tell yourself “ I eat healthy foods, to stay at a healthy weight,” or “I move every day so my body responds favorably”, you will begin to move towards those activities that put you at your desired weight. It works the same way for time. If your thoughts are, “I have to do things myself to get them done right”, you will probably react negatively toward your co-workers. You’ll probably come off as a snooty person, a person who thinks they are better than anyone else. Replace the negative thinking habit with the reframing habit. It’s like the little boy helping his mom in the kitchen. The boy’s hands got messy so he wiped them on his pants. No matter how many times his mother said, “Don’t wipe your hands on your pants”; the little boy persisted. He persisted until she gave him a towel to wipe his hands on. Once he had a positive action to replace the negative action; he was able to change his behavior. This thought changing process does not happen over night. It takes practice to reframe habitual thoughts The key is to persistently put positive thoughts and actions in place of negative thoughts and actions. Remember, “As a man Thinks, so is he”, It’s like the little boy helping his mom in the kitchen. The boy’s hands got messy so he wiped them on his pants. No matter how many times his mother said, “Don’t wipe your hands on your pants”; the little boy persisted. He persisted until she gave him a towel to wipe his hands on. Once he had a positive action to replace the negative action; he was able to change his behavior. Proverbs 23:7. Positive thoughts equal positive actions. Positive actions equal positive results.

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Diet & Nutrition

Lisa Vermillion

2009-05-01 11:45:00

Question: Recently, I was laid off from my job of 15 years. While the work I was doing wasn’t really fulfilling, it was a steady paycheck. I have no idea what to do next. I find myself unmotivated to go out and find work. I really am not looking forward to going back to the same type of work I was doing, but it’s familiar to me and I don’t know what else I’d do. Besides eating all the time, I find myself sitting around not doing anything at all. Please offer some insight. I need motivation.

Answer: Eating too much or not enough is a common emotional reaction. Other emotional reactions include vegetating on the couch with a remote, napping too much or not enough, or becoming angry quickly even in small situations. First, realize that these are merely symptoms of the problem; you must get to the real source of the problem in order to break the cycle. Emotional reactions usually come from stress of some type. It could be work stress, financial stress, relationship stress, mental stress or physical stress. When we deal with or eliminate the stress at the source, our lives become more balanced and the cookies don’t hold quite the same appeal. Handle stress by learning to respond instead of react in any given situation, brainstorming ways to handle stress, and creating and working on a plan of action. There are several differences between reaction and response. Reactions are based on gut instinct. We react without thinking. Response is conscious and thought out. Reaction comes from a negative “victim” mentality. “I can’t believe they let ME go.” Response comes from a positive, “I take responsibility” mentality. “I may not be happy with what’s happened, but I take responsibility for what happens from this point forward.” Reaction leaves you feeling drained. Response gives you energy. You are able to choose, in any given situation whether to respond or react. First, learn to stop in the situation and choose a different response. For example, instead of thinking, “I can only do the kind of work I’ve done for years that brings me no satisfaction.” respond by saying, “This is a perfect opportunity for me to do something I enjoy.” The truth is some of the largest successful businesses were started in a “down” economy. Choosing a positive response puts you in the mind set that allows you to take the next step. The next step is brainstorming ways to handle the core problem. Instead of focusing on the problem, work on a solution. Brainstorm ways to handle the stressful situation such as taking a walk to clear your mind, reading helpful material, or nurturing yourself in some other healthy way. Journal your thoughts and feelings about the situation. Getting them out of your head and on to paper helps you see things more objectively. Calling a friend or seeking out a counselor or coach is an effective option as well. Finally, make a plan of action and begin to work on it every day. Instead of hanging out with the cookies on the sofa, get to work on one or two of the ideas you came up with. Decide if you need any other knowledge or skills, and get to work on them. Seek assistance from others who have accomplished what you want to accomplish. Take one or two steps each day toward what you want to be doing. My mentor Donna Krech says, “There is something that you know how to do, that no one has had to teach you. That is your passion; that is what you can build a career on. Action negates anxiety.” Response overrides the reaction tendency. Each time you choose to respond, you get closer to overcoming emotional eating reaction. Make the choice to respond, come up with some great options, and handle the core stress, and work your plan. You will break the cookie cycle and find fulfillment in your work..

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Diet & Nutrition

Lisa Vermillion

2009-04-01 14:39:00

Question: I sometimes get that feeling that, my life is going no where, what can I do tp help me be more productive?

Answer: Everyone is looking for balance. Life does not just happen. You have the power to create whatever life you wish. Balance happens when your values and your actions are congruent. Are you living what you value, or are you consumed by the moment? Establishing your top five values, creating a plan based on those values, and taking action on your plan are your life balance keys. First establish your top five values. Values can be ideals such as beauty, wisdom, or freedom or values can be more tangible like work, family, or church service. Spending most of your time on things you value gives you a sense of well- being. When you live in your values you have purpose; essential for fulfillment. Write your values down and place them where you can be reminded of what’s most important every day. Second, create a plan based on those values. Knowing what you value more than something else is critical to your day-to-day performance. Plan your day so that you stay on purpose. For example is sitting in front of the TV, or working 16 hours a day moving you closer to your goal of spending quality time with your family? Unless you know what’s MOST important, you are spending the only life you have on things that simply don’t matter. Is work important yes, is working all your family’s waking hours important, maybe not. How can you structure your time differently so you spend more of it on your values? Make a plan EVERY day so your life is productive. Don’t waste another minute on the unimportant. Third take action. This is important enough to give it more than just lip service. Work on your plan every day. Start with one area and choose one or two actions you can take in that area until you’ve formed a habit. Once you’ve mastered one area move on to the next. Life should be forward motion. Follow through on your plan and your life becomes centered and balanced. Life is constantly changing; adapt your actions in response to your current surroundings. Determining your list of personal values and putting them in writing, committing it to memory by planning daily and living each word each and every day creates balance in life. Balance in life equals happiness and fulfillment. When your life is balanced you can accomplish any goal from weight loss to career change.

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Diet & Nutrition

Lisa Vermillion

2009-02-01 14:22:00

Question: Why is it that most people focus on negative thoughts? In the world today, what can help me think more positive?

Answer: Many people focus on what they don’t want. For example, “I don’t want to be sick”, “I don’t want to be tired all the time”, or “I don’t want to be heavy anymore”. Especially in the times our country is experiencing right now, people tend say things like, “I hope I don’t lose my job”, or “How much worse can things get?” Obviously we need to pay attention and plan well during this or any economy, however only focusing on negative news serves no effective purpose. When deciding how to focus you need to remember three key principles; your brain is a powerful tool, your brain doesn’t register “can’t”, “don’t”, and “shouldn’t”, and your brain will give you what you focus on. First, you must understand how powerful your brain is. Whatever you think about, your body will follow suit. I heard a true story a while back about a guy that worked on refrigerated box cars. The man was deathly afraid of being locked in a car and freezing to death. It happened one weekend that the man did get locked in a box car he was working on. He tried in vain to summon help. As time went on, his teeth began to chatter. He moved around the best he could to get warm, he put some empty cardboard boxes around him trying to stay warm, all to no avail. His body temperature dropped dramatically and he finally came to the realization he would soon die. He tore off part of the cardboard and wrote a farewell note to his wife. On Monday, the other workers returned to find the man frozen to death in the car. The clincher, the box car refrigeration was broken, the car never got below 70 degrees. Henry Ford once said, “Whether you believe you can or believe you can’t, you’re right”. Your brain is powerful, what thoughts and beliefs do you allow to linger in your life? Second, your brain does not register, “cant”, “don’t”, or “shouldn’t”. For example, when you’re attempting to eat healthy and you tell yourself, “I can’t have chocolate” or “ I shouldn’t skip exercise”; your brain goes into overload trying to figure out how to get chocolate and what ‘s the best excuse for skipping exercise. You must focus on what you can do and what you do want. Instead of saying, “I can’t have that”; change your thought to, “I can have anything I want, however, some things will get me to my goal quicker. Is this thing worth setting my goal back?” Likewise, “We can’t spend any money” tends to lend itself toward eventual overspending. When you play the “I can’t have it” game with yourself, you also set yourself up for needless guilt trips resulting in poor productivity and unfulfilled dreams. Finally, your brain will deliver whatever you are focused on. If you focus on what you don’t want, you will probably get more of what you don’t want. If you focus on what you do want, your brain will connect with your body and move toward the outcome you do want. Instead of focusing on, “I don’t want to be sick” or “I don’t want to be heavy”, reframe that to, “I live a healthy life”, or “I eat healthy so that my body is healthy”. Make your statements positive, present tense, “I am” or “I do” verses “I will” or “I want to”. For example, if you say to yourself “I want to lose weight”, your brain will keep your body in a state where you always need to lose weight. In contrast, if you say, “I eat and exercise in ways that keep my body healthy”, you will successfully accomplish what you set out to accomplish. If you ask yourself “What can I do next,” rather than sporting a “this is the way it is and I have no choice” attitude; you can move in productivity. Choose your focus carefully. Remember your body will deliver whatever thoughts you carry in your brain. Choose to focus on what you can do and on what you really want. You can choose how you think, thus you can choose the outcome you desire for your life. Practice healthy, positive thoughts and live a healthy, positive life.

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Diet & Nutrition

Lisa Vermillion

2009-02-01 11:16:00

Question: What to do about having negative thoughts?

Answer: I was speaking with a friend the other day. She revealed she is struggling with some goals she set earlier. She maintained that while reaching those goals is still important to her, when adversity appears in other areas of her life, her goals go by the way side. As we talked, she began to realize her “self talk” was mostly negative. Words like, “I don’t deserve to have more” and “There’s no use setting goals, I won’t achieve them anyway”. Although most everyone experiences similar rhetoric from time to time; recognizing the negative thought pattern, challenging those thoughts, and reframing them can help you accomplish any goal. First, recognize negative thought patterns. Negative thoughts come from past experiences or things other people have said. For example, I was teased mercilessly as a child for being heavy. In fact, from the time I was about 4 years old till the time I was a freshman in High School I can recall being called an assortment of names, therefore I grew up believing I was fat, dumb, and no one liked me. Even after I lost weight, when anyone got upset with me my immediate thought was, “I am a horrible person because that person is angry with me; they don’t like me.” Negative thoughts also arise from emotional or physical abuse or neglect, any type of loss, or simply buying into media influences. Whatever the cause, the key is recognizing the patterns so you can begin overcoming them. Second, challenge those thoughts. Write each statement down, and then ask yourself, “Is that statement really true?” Negative thoughts usually arise when you are fearful about something. FEAR is False Evidence Appearing Real. For example, Susan is in a job she really hates and yet she is fearful about exploring other options. She may say something like, “I’m too dumb to do anything else”. In my personal example, I was so fearful of repeating the pain of ridicule that I let people take advantage of me. My self talk was “I must do everything in my power to make sure I don’t disagree with people so they will like me”. Commonly I see people who have set backs in their weight loss or other goals. Perhaps, they have reached for a particular goal many times and have not yet been successful. Rather than experience the fear of failure, they hide behind the negative thought “I don’t care “. When you truly analyze negative statements, you can see the lie clearly. In truth, negative thoughts give you a way out. Instead of facing the fear, you hide behind falsehood, which may be easier short term, but leaves you miserable in the long run. Finally, reframe negative thoughts into positive, written statements that you look at on a regular basis. Divide a piece of paper down the middle. Write negative thoughts down one side; reframe it into a positive statement on the other. For example, instead of “I’m too dumb” write “I can learn anything I need to learn”. Instead of “I need to make everyone happy” write “Everyone gets to choose their happiness; I’m only responsible for mine.” Instead of “I don’t care” write “I care and I am taking positive steps toward my goal from this point on.” Post your new positive thoughts, reading them regularly. Fill your brain with positive thoughts, squelching negative thoughts. Your body follows whatever your brain believes. Make sure it believes the truth. You can reach any goal by recognizing negative thought patterns, challenging them for truth and translating them into written, positive belief statements. When your brain believes you can, you can.

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Diet & Nutrition

Lisa Vermillion

2008-12-31 09:59:00

Question: How can I make this year different? I always set goals, some of which I reach. How can I make this year a sure success?

Answer: Everyone has made a New Year’s Resolution at one time or another. If you’re like most people, those resolutions are forgotten quickly. Make this year different by creating a vision. Imagine yourself three years from now, looking back on today. What has to have happened personally and professionally for you to feel happy? Tell the truth about what you’d like to see happen. Think about your income and savings, your quality of life, your free time, your health and your relationships what do you want those to look like three years from now. Then set a plan in motion with deadlines that you’ll be accountable to. To enact the plan, you’ll want to focus on multiplying six areas; progress, productivity, income, relationships and character. First, focus on multiplying progress. Check your vision and plan every 90 days. Keeping it at the top of your mind will allow you to see progress rapidly. Dan Sullivan said “When you write your goals your future coaches your progress.” Know your destination and you’ll see progress. Second, focus on multiplying productivity. Invest 90% of your time at work in productivity; you’ll get more done and have more free time. Really rejuvenate without your Blackberry, cell phone, internet, business books and the like. Quality of life comes from resting your mind and body resulting in higher productivity. Third, focus on multiplying your income. Donna Krech says “There is something that you know how to do that no one has had to teach you, this is your gift or your calling.” Live in your gift and your income will be multiplied. Think of the one thing you’re really good at and focus on that. Delegate others to do the rest. Frank Sinatra didn’t move pianos, he did what he was good at, he entertained. Fourth, focus on building relationships. Devote all your time to the relationships that bring you the results you want. Prioritize; God, family, business are my top three. Figure out what you need to do to build the relationships that help you realize your vision. Fifth, focus on the habits you need to develop. Write down things you think you can do better, pick one and work on it for 21 days. Then move on to the next item. The only way to develop new habits is to practice them on a consistent basis. Finally, most importantly, focus on building goals and character. Characteristics such as gratefulness, giving, integrity and follow through are qualities that make an impact on your world and determine your ultimate success. You can make this year a truly new beginning when you create your vision and systematically progress toward productivity. When you live in your calling, refine relationships, develop habits and build character success is the only option.

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Diet & Nutrition

Lisa Vermillion

2008-12-01 14:19:00

Question: What should we reflect on this past year?

Answer: This is the time of year when you can look back at the past year and reflect on what you’ve accomplished. Reflections typically revolve around how much money you’ve made, what possessions you’ve accumulated, or what goals you’ve accomplished. While looking at those items is fine, it’s more important to look at how you’ve affected others. When all is said and done, the only thing that will live on is what kind of legacy you’ve left. Relationships are the foundation of legacies. Reflecting upon last year’s behavior and making changes for the New Year, enables you to grow personally and establish relationships. In the end, the only thing you have is relationships. Money becomes less important. The cars you drive, or how big your home is pales in comparison to whom is standing by your side when times get tough. Spend time reflecting on how you spent your time last year. How much time did you spend with your family? How many times did you stop to listen to someone who needed an ear? How many encouraging words did you offer? You affect many people through-out life, your friends, your family, and your coworkers. You influence others outside your immediate circle as well; the smile you give to the check –out clerk, the coat you donate to the guy on the street, or the meal you serve at the shelter. While some relationships are on-going, short simple interactions with people can influence them positively and leave a permanent impression as well. Looking ahead what can you do differently this year? Make a plan and keep your eyes open for every opportunity. When you’re open to possibilities, you will make a difference to someone else and you will improve personally. Focusing on others, leaves little time for sinking in self pity, lamenting the economy, and feeling unfulfilled. Focusing on others refreshes the soul, puts economics in perspective and fulfills our deepest needs. When you help others get what they need; you get what you need. What kind of mark are you making on your world? Learn from the past and plan for the future. One thing is certain, everyone makes a mark; will yours be a stain or a beautiful portrait. Leave a legacy that lives on positively in everyone you touch.

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Diet & Nutrition

Lisa Vermillion

2008-10-01 15:56:00

Question: I can’t seem to reach any goals I set, what am I doing wrong?

Answer: How many times have you heard someone say “I can’t”? “I can’t exercise”, “I can’t lose weight”, “I can’t make more money.”? Sometimes “I can’t” gets disguised like this; “I don’t have time to exercise”, “It’s too hard to lose weight”, or “I’m stuck in this dead end job”. No matter how the words are verbalized, the end result is the same, un-accomplished goals. I tell my children “I can’t means one of two things either “I won’t”, or “ I don’t know how”. I go on to say “If you don’t know how let me show you, if you won’t let me spank you.” The question then becomes not “Can I accomplish my goal” but rather “How can I achieve my goal”? Many times we stay stuck in the “I can’t” frame of mind because we don’t know what to do to move forward. Building positive beliefs, taking action on clear goals, and learning from past experiences are the keys to “I can” thinking. I taught preschool for 19 years and believe me “I Can’t” thinking starts early. One day I asked my kids if they had ever seen an “I Can’t”. I then argued that since no one had ever seen an “I Can’t” it must not exist. I challenged my students to bring a can from home the following day. They brought all kinds of cans from soup cans to pop cans to trash cans. I then asked the students to cut out pictures of eyes from magazines and glue them onto their cans. When they were finished they had an “I (eye) can”. They could see, touch, and smell it. We then placed our “I Cans” where we could see them every day. If someone slipped with an “I can’t” they would go get their “I can” and rephrase their sentence stating what they could do. When I do this with adults, I ask them to fill their cans with positive statements that affirm the “I can” mentality. I encourage them to read a statement every day in order to crystallize these positive thoughts on a daily basis. Positive statements can be anything from Bible verses “I can do everything though Christ who gives me strength” Philippins 4:13, to quotes from the motivation masters like Zig Ziglar, “Man was designed for accomplishment, engineered for success, and endowed with the seeds of greatness.” Starting every day with an “I can” frame of mind will get you many steps closer to your goals. I have a great poster hanging in my basement. It depicts Garfield and his puppy pal Odie sitting on a tree branch. Garfields’ comment: “It’s amazing what one can accomplish when one doesn’t know what one can’t do.” Whatever we think we can or can’t do is the truth. We have ability to change our own outcomes, in part, by how we think. Therefore, it’s imperative that we train our brains to think toward success. Part of that process involves setting clear, written goals. The other part of the process is, as Nike so succinctly put it, “Just do it”. Occasionally we get so wrapped up in planning we never get around to doing. Take steps daily to move forward knowing full well that “I Can” accomplishes the goal. It is imperative that we move past “stinkin’ thinkin’”. Begin viewing past mistakes and failures as learning opportunities. Someone once said “Success is moving from failure to failure without the loss of enthusiasm.” Refusal to remain mired in the past is critical to future success. No matter what the goal, weight loss, financial gain, or better relationships, staying stuck in past mistakes halts any hope of changing current reality. Learning from, and then letting go of the past is a certain key to attaining goals. Failure is not final. Building “I can” belief enables you to reach your goal. By drinking a daily dose of positive material, learning to set clear, concise goals, taking positive steps in the direction of your goals, and removing remaining thoughts of failure as finality, you can move into the future where goals become reality.

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Diet & Nutrition

Lisa Vermillion

2008-10-01 08:48:00

Question: What should I do with all the holiday parties coming up. There is always such great food. How do I stay in control?

Answer: Don’t fret my friends, the holidays can bring about weight gain but they don’t have to. The average American gains 9-15 lbs over the holidays! You can choose to be better than average by maintaining or losing weight over the holidays. Having a plan this time of year as we are bombarded with parties and gatherings that center around family, friends and of course FOOD, is essential. Keeping a journal helps you not only create a plan, but helps you stick to it as well. The more concrete your plan, the more you’ll stay true to it. Planning how you’ll handle relationships, food, and movement will help you stay on track. Before you head out to that first get- together take some time and think about how you are going to handle being offered foods you’d prefer not to eat and well-meaning relatives’ comments about your weight loss efforts. I’ve found it helps to have a pre-set comment when Aunt Susie is pushing her calorie laden dessert at you after you’ve said “No thank you.” Comments like “REALLY, I MEAN no thank you.” Or “I’m sure it’s delicious, however, I’m choosing to lay off the sweets.” You don’t need to draw attention to weight issues, however, if Grandma makes a comment about weight you can say something like “No it’s really about living longer and feeling better.” I hear many people say they don’t want to make so- and- so feel bad by not eating their food. Give yourself permission to take care of yourself and realize if Aunt Susie gets angry, that’s Aunt Susie’s choice. My husband’s grandma used to say, “She can get glad in the same shoes she got mad in”. Next, plan your food strategies. Whatever you do, don’t go to a party hungry or “save your appetite” for a big end-of-the day meal. The best idea is to eat a light snack before the gathering so you’re not ravenous by the time you get there. Pick a healthy, fiber rich, satisfying snack. For best results combine a whole grain with a protein like, a low fat Bran muffin with almonds, peanut butter on an apple, reduced fat cubes of cheese with fruit, or yogurt with a high fiber cereal. If you’re going to a potluck, take something that you know will be healthier, that way you can enjoy the party without feeling guilty. If you decide to have something that is not as healthy, choose one or two items and have a small portion, then compensate with more activity the next day or two. Finally, remember to plan your movement. Don’t let a beautiful day pass you by without taking a walk outside. When at a party, don’t just watch everyone dance, join in! Take your exercise videos with you and get the kids in on the aerobic action with you a few hours after lunch. Is after-turkey-day shopping on the itinerary? Park far away from the entrance, take the steps instead of the elevator, and incorporate extra walking wherever you can on your shopping extravaganza. Then your credit cards won’t be the only thing getting a workout! Just be sure to take along your sneakers! You don’t have to be a statistic. Planning ahead for handling well- meaning friends and family, eating as healthy as possible, and moving through the holidays will enable you to maintain your focus and accomplish your goals over the holidays.

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Diet & Nutrition

Lisa Vermillion

2008-09-01 15:06:00

Question: How does one balance work and home?

Answer: It’s easy to put yourself on the “get to me later” shelf. The problem is that “later” rarely comes. Work, kids, social obligations all tend to take precedence. At day’s end you probably find yourself exhausted. Taking care of you is just as important as taking care of others. Think about the possibilities if you continue running yourself out of gas, you may become ill emotionally and/ or physically leaving no one taking care of the important things. You can get out of this cycle by learning to say no, delegating what you can, and organizing your time wisely. Learning to say “no” seems difficult for some people. Perhaps you are the person who is asked to be on every committee, bake cookies for every bake sale, or work late constantly because they know you’ll say “yes”. Perhaps you feel guilty for saying no, assuming others will feel insulted or think you’re a bum. As a result, you probably feel stressed out, tired out, and burnt out. Finding ways to say no is healthy selfish. Develop a ready answer when you are asked to do something you don’t want to do. For example, “I just don’t have any room on my calendar right now.” “No room” can mean your calendar is filled as much as you are willing to let it be filled and you’re not taking anything else on right now. You could say, “ I would rather decline than end up doing a mediocre job”. Knowing you aren’t able to do your very best for whatever reason is adequate reason to turn down a project. Saying, “I hate to split my attention among too many projects “or “I’m not taking on any new projects right now” are honest, straightforward answers as well. Choose one you like best or come up with your own, then practice it until you feel comfortable using it. Delegating some responsibilities to others is another skill that will help you take care of yourself. Turning lose of some control instead of doing everything yourself can be learned. Figure out what things someone else could do to free up time for you. What things don’t have to be done perfectly and exactly like you would do it? Can someone else be taught to do the laundry, wash the dishes, even cook? Can someone else lead the committee, gather the door prizes, or do the decorations for the project or club? Decide what things will not matter in the big scheme of things, then let go of them, even if it means things won’t be done as perfectly as you would do them. Organizing your time allows you to set priorities and accomplish what you set out to do in a timely manner, leaving precious time for the things most important to you. List your daily tasks on paper then number them in highest priority order. Once you have your list, determine to focus on one task at a time until each is complete. Save distractions like emails, phone calls, mail etc., and dealing with them at an allotted time. Drop unnecessary tasks like watching TV in favor of spending time on your top priorities. Constantly ask yourself, “Is this the best use of my time?” Prioritizing allows you to accomplish what must be accomplished in a timely manner leaving time for relaxation and rejuvenation. Stay calm, anything that doesn’t get done today will still be there for tomorrow, just move it over to a new list. Make your well-being a new priority. Saying “no “ to some things so that you can say “yes” to more important things, delegating tasks to others who can accomplish them, and organizing your time, focusing on top priority tasks first allow you to not only get more done but also allow you to get to yourself sooner rather than later.

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Diet & Nutrition

Lisa Vermillion

2008-08-01 09:35:00

Answer: Just as learned behavior habits form from families and surroundings, learned thought patterns spring from the same sources. Thoughts determine beliefs, beliefs determine actions, and actions determine success in any goal. Failure to recognize negative speech and thought patterns prevails, particularly since we have practiced them and they have become habits. Changing negative thought requires recognition, re framing, and reaffirming. The first step is recognizing negative thoughts. Negative thoughts that have been part of your speech for a long time can be difficult to identify in the beginning. Listen for words like, “but”, “always”, “never”, “should”, and “try”. They sneak into sentences like, “I want to do that but…”, “I always mess up”, “I never accomplish my goals”, “I should exercise”, and “I’ll try to do it”. All these words imply, “I am incapable of accomplishing the goal”. Such negative statements are rarely true, however. When you allow yourself to believe these lies, you set yourself up for failure. We become what we think about. Listen for negative beliefs in your thoughts and ask a trusted friend to listen for them in your speech. The second step requires re-framing negative thoughts into positive ones. Simply put, re-framing involves turning the words around so they imply success instead of failure. Positive statements should be present tense. “I am” or “I do” vs. “I will” or “I can” Even though the later sounds positive, the brain comprehends “now” thoughts instead of “later thoughts”. “I will “implies sometimes down the road, as apposed to “ I do it now” . Be on the look out for “try”. That little three letter word is probably the sneakiest, deadliest word in our language. To the brain, “try” translates to “I’m not going to”. Do this little experiment. Have a friend stand in front of you with his arm straight out to his side parallel to the ground. Tell him you’re going to push down on his arm and you want him to resist you. You’ll find that you won’t be able to push his arm down much. Next, tell him to rest for a moment then put his arm back out. Now tell him to “try” to resist you. You’ll be able to push the arm down with ease. As Yoda from Star Wars said, “You do or you do not, there is no try.” The final step is reaffirming the new thought patterns. Write out your newly acquired positive thoughts on paper, putting them where they can be seen daily. The key is repetitive reaffirming. It’s important to keep your new positive thoughts in the top of your mind so the old ones stay firmly at bay. Write them down, say them out loud, keep them flowing freely. Recognizing negative thought patterns, re-framing them in new positive ways, and reaffirming them on a daily basis allows you to excel. When you begin thinking in positive ways, your action ability increases and success surrounds you in ways you once believed impossible.

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Diet & Nutrition

Lisa Vermillion

2008-07-01 15:11:00

Question: I feel pulled in a thousand directions. I feel guilty when I’m working because I should be home, and I feel guilty at home because I should be working. How can I resolve this inner conflict?

Answer: Sometimes you don’t feel balance because what you want to be doing is different than what you are doing. What you want to be doing is generally tied to your values. When you’re not living in your values, emotional upheaval follows. For example, my family is extremely important to me. Last year my business was very, very busy and we were short handed. I was spending 16 hours a day at work. Needless to say, after two months I was not only exhausted, but miserable as well. I wanted to be with my family and I wanted to work, but they weren’t balanced. Once I began to change my work habits, learning how to get more done in a shorter amount of time so that I could spend more time with my family, my outlook improved dramatically. There are some steps you can take to get more done in a shorter time . First, look at your list of things to do and determine how long (honestly) it will take to do these tasks. Many times we plan 36 hours of work into one 10-hour day. You set yourself up for stress and certain failure by over stretching on a consistent basis. Second, find a great priority setting system. You need to know what’s truly important so you can focus your energy in that direction. Develop a system that allows you to focus on your highest priority task until it is accomplished. Perhaps you need to let the phone go to voicemail or turn off the chime on your computer that tells you a new email awaits, then set a time for returning calls, or answering emails. Third, stay on task. Brain Tracy says to ask yourself, “Is this the best use of my time?” This question helps you stay focused on your priorities. For example, chatting at the water cooler about the ball game may be nice, but will it help you get your priority tasks done so you can spend time on other important areas. Fourth, be “healthy selfish.” Donna Kretch says, “Take time to recharge your battery. Doing the things you love is crucial to your health! Remember, balance looks different for different people. To one person it means being off work at night to attend to family needs. To another it means being able to randomly leave for 4-7 days whenever you want. To yet another, it means working hours besides the normal 9-5, so you can do what needs to be done personally throughout the day.” Remember - Quality at work and quantity at home. This means that professionally, 90% of your time should be spent on activities that make money. Delegate the other things out. Plan, set priorities, and stay focused. Personally, recharge your life by relishing the moments that matter; be there for the special events. You’ll find your guilt feeling melting away as you balance your life.

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Diet & Nutrition

Lisa Vermillion

2008-06-01 13:45:00

Question: How many times have you heard someone say “I can’t”? “I can’t exercise”, “I can’t lose weight”, “I can’t make more money.”?

Answer: Sometimes “I can’t” gets disguised like this; “I don’t have time to exercise”, “It’s too hard to lose weight”, or “I’m stuck in this dead end job”. No matter how the words are verbalized, the end result is the same, unaccomplished goals. I tell my children “I can’t means one of two things either “I won’t”, or “ I don’t know how”. I go on to say “If you don’t know how let me show you, if you won’t let me spank you.” The question then becomes not “Can I accomplish my goal” but rather “How do I achieve my goal”? Many times we stay stuck in the “I can’t” frame of mind because we don’t know what to do to move forward. Over the next several months we will consider the steps involved in setting goals, and action steps you can implement to move forward in your quest. Today, however let’s address that “I Can’t” state of mind. I taught preschool for 19 years and believe me “I Can’t” thinking starts early. One day I asked my kids if they had ever seen an “I Can’t”. I then argued that since no one had ever seen an “I Can’t” it must not exist. I challenged my students to bring a can from home the following day. They brought all kinds of cans from soup cans to pop cans to trash cans. I then asked the students to cut out pictures of eyes from magazines and glue them onto their cans. When they were finished they had an “I (eye) can”. They could see, touch, and smell it. We then placed our “I Cans” where we could see them every day. If someone slipped with an “I can’t” they would go get their “I can” and rephrase their sentence stating what they could do. When I do this with adults, I ask them to fill their cans with positive statements that affirm the “I can” mentality. I encourage them to read a statement every day in order to crystallize these positive thoughts on a daily basis. Positive statements can be anything from Bible verses “I can do everything though Christ who gives me strength” Philippins 4:13 to quotes from the motivation masters like Zig Ziglar, “Man was designed for accomplishment, engineered for success, and endowed with the seeds of greatness.” Starting every day with an “I can” frame of mind will get you many steps closer to your goals. I have a great poster hanging in my basement. It depicts Garfield and his puppy pal Odie sitting on a tree branch. Garfields’ comment: “It’s amazing what one can accomplish when one doesn’t know what one can’t do.” Whatever we think we can or can’t do is the truth. We have ability to change our own outcomes, in part, by how we think. Therefore, it’s imperative that we train our brains to think toward success. Part of that process involves setting clear goals and taking steps daily to move forward knowing full well that “I Can” accomplish the goal. It is imperative that we move past “stinkin’ thinkin’”. Begin viewing past mistakes and failures as learning opportunities. Someone once said “Success is moving from failure to failure without the loss of enthusiasm.” Refusal to remain mired in the past is critical to future success. No matter what the goal, weight loss, financial gain, or better relationships, staying stuck in past mistakes halts any hope of changing current reality. Learning from, and then letting go of the past is a certain key to attaining goals. Knowing that “I can” reach the goal, is the first step toward the goal. By drinking a daily dose of positive material, learning to set clear, concise goals, and removing remaining thoughts of failure as finality, you can move into the future where goals become reality. Join me these next few months as I share the steps to move your life to the next level. Would you like to begin now?

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Diet & Nutrition

Lisa Vermillion

2008-05-01 13:20:00

Question: How can we teach our children better food choices?

Answer: 38% of the children in our country are overweight. The statistics are frightening. Research from the Boston Children’s Hospital says that children are becoming obese, not overweight, but obese by ages 2-4. They are developing diabetes by age 12-14. If the current trend continues they will be developing catastrophic illness by age 30, liver disease, strokes, and heart attacks. Another statistic says that this is the first generation of kids that are not going to outlive their parents. If that is not enough, this problem has reached epidemic proportions. That term may seem trite, but consider the fact that in the past epidemics have wiped out parts of entire generations and changed the course of history. This, in fact, is where we are headed unless we gain control over this situation. Fortunately, the great news is, that there are simple things we can do to reverse this trend. Just like adults, the right program is one that can be sustained throughout life. It is vital that we teach our children healthy habits they can continue. This involves changing some old habits and creating new ones to put in their place. Changing habits in regard to eating patterns, exercise, and life habits are the keys to permanent healthy habits. There are 3 keys to teach children to make great choices Teaching kids better food choices is the first key. With kids it’s also a matter of teaching us, the adults, the grocery shoppers, how to make better choices. Finding creative ways to incorporate more fruits and veggies and offering them for snacks verses chips, cookies etc. Adults must make the decision to purchase the healthier choices and leave the unhealthier choices at the store in order to affect children’s eating behaviors. Encouraging snacks like whole grain crackers and peanut butter, apples with animal crackers, yogurt, 100% Fruit Juice pops, etc are tasty healthy alternatives. Allowing kids to choose balanced meals from the food guide pyramid also helps kids The second key is movement. Help kids find activity they enjoy even if it’s as simple as taking a walk with your child. You may even find you enjoy this uninterrupted time to have open and meaningful communication with your child. Not only does physical activity help children maintain a healthy weight, it also improves self-esteem, confidence, and feelings of well-being, helps build and maintain bones, muscles, and joints, and lowers risk of heart disease, and Type 2 diabetes. The third key is called Life Success. Life Success is about learning to work through obstacles like, being bored, upset, or frustrated, to help kids reach their goals. Helping kids learn WHY they make certain choices about food or movement will help them be at a healthy weight for the rest of their lives. Teaching kids about balance between friends, parents and other activities, setting goals, learning how to express emotions, communicating, and getting along with others all play a part in enabling kids to build life-long healthy habits. These three keys , supporting kids by educating them on better food choices and providing healthy choices, getting active with kids, and helping them create life changing, positive, life habits will enable your child to reach and maintain a healthy weight.

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Diet & Nutrition

Lisa Vermillion

2008-04-01 11:37:00

Question: I am worried about my 8 year old. She is 4’8 and weighs 150 lbs. I don’t want to give her a complex by pointing out her body, on the other hand I know this is not healthy. What should I do?

Answer: 38% of the children in our country are overweight. The statistics are frightening. Research from the Boston Children’s Hospital says that children are becoming obese, not overweight, but obese by ages 2-4. They are developing diabetes by age 12-14. If the current trend continues they will be developing catastrophic illness by age 30; liver disease, strokes, and heart attacks. Another statistic says that this is the first generation of kids that are not going to outlive their parents. If that is not enough, this problem has reached epidemic proportions. That term may seem trite, but consider the fact that in the past epidemics have wiped out parts of entire generations and changed the course of history. This, in fact, is where we are headed unless we gain control over this situation. Fortunately, the great news is, that there are simple things we can do to reverse this trend. Just like adults, the right program is one that can be sustained throughout life. It is vital that we teach our children healthy habits they can continue. There are 3 keys to teach children permanent healthy habits; making good food choices, getting exercise, and learning skills to overcome obstacles. Teaching kids better food choices is the first key. With kids it’s also a matter of teaching us, the adults, the grocery shoppers, how to make better choices. Finding creative ways to incorporate more fruits and veggies and offering them for snacks verses chips, cookies etc. Adults must make the decision to purchase the healthier choices and leave the unhealthier choices at the store in order to affect children’s eating behaviors. Encouraging snacks like whole grain crackers and peanut butter, apples with animal crackers, yogurt, 100 % Fruit Juice pops, etc are tasty healthy alternatives. Allowing kids to choose balanced meals from the food guide pyramid also helps kids learn skills and feel in control. The second key is movement. Help kids find activity they enjoy even if it’s as simple as taking a walk with your child. You may even find you enjoy this uninterrupted time to have open and meaningful communication with your child. Not only does physical activity help children maintain a healthy weight, it also improves self-esteem, confidence, and feelings of well-being, helps build and maintain bones, muscles, and joints, and lowers risk of heart disease, and Type 2 diabetes. The third key is what we at Thin and Healthy’s Total Solution, call Life Success. Life Success is about learning to work through obstacles like, being bored, upset, or frustrated, to help kids reach their goals. Helping kids learn WHY they make certain choices about food or movement will help them be at a healthy weight for the rest of their lives. Teaching kids about balance between friends, parents and other activities, setting goals, learning how to express emotions, communicating, and getting along with others all play a part in enabling kids to build life-long healthy habits. These three keys, supporting kids by educating them and providing them with opportunities to make healthy choices, getting active with kids, and helping them create life changing, positive, life habits will enable your child to reach and maintain a healthy weight without intimidating him or her. At Thin and Healthy, we are happy to help educate you and your child. Please call us at 755-1115 for more information.

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Diet & Nutrition

Lisa Vermillion

2008-03-01 09:38:00

Question: I wake up fine every morning, but by noon I’m very cranky. Nothing ever seems to go right. My kids make me mad, my husband never expresses gratitude for all the things I do, and my co-workers annoy me. Why does everything always seem to go wrong for me?

Answer: Every situation you just described is out of your control. You can’t control what your kids do, what your husband does or does not say, or how your co-workers act. The only person you can control is you. That being said, you don’t have to go through every day miserable. It’s time to take responsibility for your thoughts and feelings. You have the opportunity every day to choose your attitude. Although it’s much easier to cast blame, you must realize that you get to pick your responses. You might say, for example, “He cut me off in traffic so I yelled and threw him a not so nice gesture.” I couldn’t help it; I just started yelling before I could stop myself”. Let me ask you, if you would have been in the worst part of town, would you have chosen the same reaction? You can choose your attitude. In every situation, you have the right to choose your attitude by choosing what you focus on, choosing to take action, choosing to listen, and choosing to see the possibilities. Choose your attitude by choosing what you focus on. We all have days where unpleasant things happen. For instance, you can stub your toe getting out of bed in the morning and decide, “This is going to be a horrible day”, or you can decide, “I will make the rest of the day the best it can be.” You can choose to focus on the things that are not going well or you can choose to count every blessing you have. Whatever attitude you choose you can be sure your day will follow suit. Choose your attitude by choosing action. Begin by listing action steps you can take to improve the situation. For example, let’s say you and your spouse are arguing often, you can take the first step by learning more effective communication techniques and applying them. Maybe you’re stressed in your current job; get the education you need to get into a career you love. Maybe money or lack thereof is stressing you out; seek out financial counseling. Maybe excess weight makes it difficult to enjoy everything you’d like to enjoy; learn to take care of your health. Seek guidance from someone you trust or a professional. When you’re focused on the solution rather than the problem, your attitude improves. Choose your attitude by choosing to listen. Listening is not merely hearing. Listening involves asking questions to find out more, thus seeking to understand where the other person is coming from. Listening means your mouth is closed and your attention is solely on other the person. Be present in the moment. Block out distractions; turn off the TV, turn down the radio, and put the kids in their rooms. Most importantly, put your own day on the back burner for a second and just be there for the other person. This selfless action will help the other person feel better and your attitude will soar as well. Choose your attitude accordingly by making sure there are two choices. First, choose to see the reasons why another person does what he does. For example, when the guy cuts you off in traffic, you can choose to think, “Maybe he’s late”, “Maybe someone is ill and he needs to get somewhere”, or “Maybe he’s just got so much on his mind so he’s not paying attention”. Second, choose to see the positive possibilities in a negative situation. For example, if you loose your job, you can dwell on the difficult part of that or you can choose to see the new possibilities that open up. Seldom is there only one answer to any challenge. Ask trusted friends or professionals to help you brainstorm and look for all the possibilities. You can change your attitude by adjusting your focus, choosing to take action, really listening to others, and looking for all the possibilities. When you choose the best possible attitude, you choose to live the best life possible. Art Linkletter once said, “ It’s your attitude not your aptitude that determines your altitude.” How high will you choose to fly?

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Diet & Nutrition

Lisa Vermillion

2008-02-01 10:12:00

Some people at work complain all the time. I like to think I’m a positive person; however, I find my spirit sinking when I’m around these people day in and day out. Besides that, when I’m stressed out a big dish of ice cream stymies my stress. Short of changing jobs, what can I do?

Answer: It’s true that hanging with negative people on a consistent basis can bring you down. As you know, you can’t really control other people. You can, however, choose how you see the people around you. When you come across a person with a poor outlook you can take three positive steps; attempt to see where another person is coming from, focus on the positive in the other person, and take a genuine interest in the person. You’ll find these steps help create an atmosphere of positive energy which may facilitate a change in Negative Ned or Nelly. First, attempt to see where the other person is coming from. For example, brainstorm reasons Mr. Negative may be stuck in perpetual muck. He may be stressed out physically, financially, or emotionally. He may feel stuck in a rut personally or professionally. A person who does not see meaning in their work, who just moves through the day without purpose, usually demonstrates poor attitude at work. A person who complains without finding solutions typically fears change and finds it easier to stay “stuck” so to speak. Seeking to understand what’s behind a negative attitude can motivate you to take the next step. The next step is to focus on the positive points in the person. We know that you get what you focus on. If you focus on negative, you’ll get more negative. Likewise, when you focus on positive you get more positive. A great exercise is to list as many positive things as you possibly can about the person. Is he a sharp dresser? Is her hair styled nice? Does he have a great smile? Does she contribute good ideas? You may have to look very hard to come up with something, but it’s essential. Look at the list on a daily basis and strive to compliment them when you see that characteristic displayed. You’ll find a kind compliment can redirect another person’s attitude. Finally, take a genuine interest in the person. Everyone wants to feel important. Ask engaging questions then listen intently, consciously blocking out distractions. Make eye contact and smile. Look for ways to make their day a little brighter. While these gestures may seem simple, the rewards for taking a few minutes to make another person’s day by taking a genuine interest in them, focusing on their positive traits, and taking time to discover what makes them tick, are huge. Not only will you see changes in their attitude, you will also find your outlook improves as well, and you’ll find you wont need that big dish of ice cream to de-stress.

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Diet & Nutrition

Lisa Vermillion

2008-01-01 11:17:00

I make New Years resolutions every year; however they always seem to fall by the wayside fairly quickly. How can I make resolutions I can stick to?

There are several steps you can take to ensure you actually meet your goals this year. You first must pick goals that are powerful, review them pick a few to work on, and create a plan. First you need to pick resolutions that mean something to you over the long haul. For example if a resolution is to lose weight, you need a reason why you want to lose weight. Just a number on a scale or a certain size, probably isn’t enough to keep you motivated. Staying healthy so you can enjoy your life, or being able to play with your kids and grandkids might be a powerful why that will keep you motivated. Second, you need to write your resolutions down on paper. Your achievement success rate automatically increases when your goals are written down. Your success rate climbs even higher when you review your resolution regularly. I suggested reviewing your goals weekly or better yet, daily. Keeping your goal in your minds eye enables you to focus expressly on them and in turn you begin to see opportunities to move you closer to your goal. Third, you need to pick one or two goals to work on at a time. It’s easy to look at life and find things that need improvement; however, the list can become overwhelming. Working on too many areas at one time prevents you from mastering the skills needed to achieve the goal. Pick one or two goals to focus on and begin acquiring the skills necessary to attain your goal. Finally, you need to create your plan of action. Resolutions without plans are merely wishes. If you want to fulfill your dreams you must have a plan and then work that plan. Set daily steps to follow that when added together equal goal attainment. If you fail to plan, you plan to fail. The only way to achieve full potential is to create a plan. Let this be the year you follow through on your New Years Resolutions. Pick resolutions that are important to you and, write them down on paper. Revisit and review your goals on a regular basis, keeping them fresh in your mind. Pick the top one or two goals you would like to achieve first then develop and work your plan for achievement. You can achieve more this year than any other year following these guidelines. Here’s to a successful New Year.

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Diet & Nutrition

Lisa Vermillion

2007-12-01 10:04:00

I take Coumadin and I was told not to eat broccoli, cabbage, dark greens, spinach, or drink cranberry juice. What about brussel sprouts and cauliflower? I live in a retirement complex and once a month we have bratwurst with sauerkraut. Would it hurt me if I was to eat the sauerkraut once in a while?

Answer: . For those who aren’t familiar with the drug, Coumadin is typically used for an anticoagulant (blood thinner). It can help reduce the formation of blood clots. It can be used to prevent heart attacks, strokes, and blood clots in veins and arteries according to the web site Drugs.com. Foods that are high in Vitamin K like those you mentioned tend to decrease the effects of Coumadin. Although I am not a dietician I checked with our dietician Erin Neth, RD, LD (Registered, Licensed Dietitian.) She suggested that there are not any foods a person must avoid completely while taking Coumadin, however, she does suggest that the foods you eat remain the same and in the same quantity and avoid sudden changes in your diet. For example; if you normally eat ½ cup of brussel spouts two times per week, then it’s ok to continue to do that. However, if you just eat a particular food only occasionally, it is more likely to have an adverse affect of your labs. Do not change the amount of these foods in your diet without first talking to your doctor. Foods high in Vitamin K include: beef liver, pork liver, green tea, broccoli, brussel sprouts, cauliflower, chick peas, kale, spinach, turnip greens and other greens. Foods moderate in Vitamin K include : chicken liver, cheddar cheese, asparagus, cabbage, cole slaw, sauerkraut, iceburg lettuce and soybean oil. Cranberry juice and grapefruit juice should be limited to 4 oz. daily. Foods that appear to contain low amounts of Vitamin K include roots, bulbs, tubers, the fleshy portion of fruits, fruit juices, and other beverages. Likewise, cereal grains and their milled products appear to be low in Vitamin K according to the Coumadin .com web site. That site also has a fairly comprehensive list of foods and beverages ranked according to low, medium and high levels of Vitamin K. For the rest of the population that aren’t at risk for clotting problems, however, Vitamin K is important. Vitamin K is known to be needed to coagulate blood and it plays a key role in proper development of the fetus in pregnant women. It also activates at least three proteins involved in bone health, says Sarah Booth. She is in the Vitamin K Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. “ The RDA is 65 µg (micrograms) per day for adult females and 80 µg per day for adult males. A recent survey Booth conducted in collaboration with the Proctor & Gamble Company supported what she had seen in an earlier study of U.S. diets by the Vitamin K lab. If you’re between the ages of 18 and 44, there’s a good chance you didn’t get enough Vitamin K . She and her colleagues estimated Vitamin K intake from 14-day food intake diaries of a nationwide sample of about 2,000 households. “People over age 65 consumed more than those in the 20 to 40 age bracket,” she says. Only half the females age 13 and over and less than half the males got the RDA, she notes. “This confirms there are very low intakes nationwide.” Deficiencies of Vitamin K have been linked to: heavy menstrual bleeding, gastrointestinal bleeding, hematuria (blood in the urine), nosebleeds, prolonged clotting times, hematomas, hemorrhaging, easy bruising, osteopenia, osteoporosis, and fractures to name a few. Bottom line, if you’re not having problems, eat a balanced diet including plenty of leafy greens and fruits and other vegetables.

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Diet & Nutrition

Lisa Vermillion

2007-11-01 10:18:00

I always feel so stressed out during the holidays. We have so much to do. Are there any tips on how to stay sane?

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It’s easy to feel stressed during the holidays. There are some key things you can do to help alleviate some stress. By grouping activities together to save time, saying "no " to some things, asking for help and delegating responsibilities, you can remain relaxed during the season.

First, you must accept responsibility for how you feel. It’s easy to get stuck in an "I don’t have any choice" frame of mind. It’s easy to let circumstances control you instead of you controlling how you respond to your circumstances. The reality is, you have control over most of your time. Once you accept this fact, you can begin to do something about your situation.

One thing you can do is group activities together to save time. For example, you can drop the kids off at practice, go to the store, pick the kids back up, and drop themail at the box on the way home. Make a list of the things you want to accomplish, then group activities that can be done simultaneously or in the same trip. If you’ll take a few seconds to think it through, you’ll save time and energy, not to mention gas.

The second thing you can learn to do is say "no " to some things. Most of the things we think we "should "do, in reality aren’t items that must be done. For example, " I should go to that party because she always comes to mine", or "I should make a big dinner, because it’s our tradition".

The truth is if she gets angry because you don’t go to her party, or someone is disappointed because you choose to break a tradition and go with an easier alternative to help you stay sane, this may sound harsh, it’s not your problem.

Everyone gets to choose how they respond. The freeing thought is that you are not responsible for, nor can you control, how anyone else responds. If they’re angry or disappointed, it’s because they choose it. We are taught to put others above ourselves, however, it’s just as important to be "healthy selfish" and take care of yourself as well.

Finally, you can ask for help. Delegate some responsibilities to someone else. Granted the thing might not get done exactly the way you would have done it. It is Ok to let some things go that don’t matter as much and save your energy for the things that are most important to you. For example, instead of fixing a big meal yourself, have everyone bring a dish. Ask your family to step up and help, or hire some help if you wish.

Give yourself permission to get the help you need to make things better for you.

When you realize that you are in control of your holiday, you can develop a plan to make your life easier. Make a list and get as many things done in one trip as possible, say no to some things so you can say yes to better opportunities, and ask for help when you need it. Implementing these strategies and attitudes will not alleviate all your stress, but they will go a long way in helping you stay calm and collected so you can enjoy your holiday.

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Diet & Nutrition

Lisa Vermillion

2007-10-01 11:09:00

I run around constantly trying to accomplish everything I need to during the day, yet I still don’t have time to spend on the things that are really important to me like time with my family. How can I find time for the things that are most important to me?

Spending time on the things in life that matter most is imperative. Life is so short. Wasting time on things that don’t have lasting meaning, things that seem urgent, but really aren’t important lead to regrets. Spending time on things of lasting importance leads to satisfaction and fulfillment. Urgent things are anything that look important but in reality keep you from your goal. For example, the phone ringing in the middle of an important conversation might seem important. The incessant ringing beckons you to get up, leave your conversation, and answer it. The fact is that nothing is more important than face time with your family. Other items that tend to get in the way are things like emails, TV, even housework. While some things do need to be done, most of them are not critical and can be delayed in order to spend time on the important things. One question you can ask yourself is , “What is the worst thing that will happen if I don’t spend time on this right now?” Let the phone go to voice mail, pick a time to check emails, and work on the house a little at a time. Grab the precious time you have with your family and savor it. Every minute that passes can never be recovered. Make the minutes you spend memorable ones. The house won’t remember if it was spotless, the people that call won’t remember tomorrow that you didn’t answer the phone, but your family will remember that you always took time for them. They will remember that you passed on your wisdom; they will remember that you cared enough to put some things off in order to be available to them. Donna Krech says, “Life is short; don’t miss a minute of it.” So how can you assure that you spend the majority of your time on important things? Have a daily plan. Plan time to do the little things and then make time for the important things. I’ve said this before; a daily written plan will get you ten times closer to all of your goals. Some ideas, group your projects together. Do all your emails at once or make all your calls at once. Starting and stopping wastes time. Get up 15 minutes earlier and go to bed 15 minutes later. 30 minutes a day used wisely can allow you to get some of those little things done saving time for the big things. Hire an assistant, housekeeper, or yard attendant to take care of the small things. Turn off the TV, most people spend several hours per day or week in front of the TV that could be spent on important things. Watching TV with your family in the same room or other parts of the house doesn’t count. Quality interactions are what you’re after. Finally, work when you’re working; focus in on the tasks at hand and get them done saving your time and energy. Once you begin to focus on paying attention to the things and people that matter most to you, you’ll find all kinds of ways to create the time to make important memories. Keep in mind these times need not cost a lot of cash. Going on a picnic, playing a game, or just talking are simple ways to show what you value most. Creating a plan and focusing on it, allows you to indulge in the important rather than getting snowed under by the urgent. You will be happier and your family more fulfilled when you spend your moments making memories.

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Diet & Nutrition

Mandy Johnson

2007-09-01 09:59:00

How do I get the daily recommended servings of fresh fruits and vegetables in my diet?

Answer: The FDA recommends eating 7-13 servings of raw fruits and vegetables daily. Due to our busy lifestyles, most of us simply cannot do this. The next best thing is to incorporate supplements into your daily regimen. Many juice supplements provide whole food based nutrition from 17 different fruits, vegetables and grains in convenient capsule or chewable forms. When supplements are incorporated into a healthy diet, they can build up the immune system and provide optimal health. Unlike traditional vitamin supplements, juice supplements provide a wider variety of the naturally occurring vitamins, minerals, phytochemicals, antioxidants, enzymes, fiber, and other nutrients that are found in fresh, raw fruits and vegetables. Some even reduce oxidative stress, strengthen the immune system, reduce DNA damage, improve circulation, and reduce key risk factors associated with coronary heart disease. When choosing a juice supplement, make sure you choose one that starts with fresh, high quality fruits and vegetables and is carefully tested for pesticides, herbicides, and other contaminants. Also, if the fruits and vegetables are juiced to extract their nutritional essence and reduced to powder using a proprietary process, you can be ensured a maximum retention of nutrients. Juice supplements are a great alternative to many of the fruits and vegetables we eat because most of them tend to be overcooked, over processed, or are too far removed from the field and lack much of the nutrition provided by fresh, raw fruits and vegetables.

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Diet & Nutrition

Lisa Vermillion

2007-09-01 09:59:00

Help! I set goals and try to achieve them but I always feel like I haven’t accomplished anything at the end of the day. When I try to improve my relationships, my career goals get put on the back burner, and when I work on my career, my family time gets minimized. I want both to be the best they can be. Do you have any suggestions?

Answer: Being the best you can possibly be in every area of your life. That is the ultimate goal. It may sound impossible and overwhelming. While perfection may be impossible, improvement and striving for something better, is always attainable. Many times day to day life stresses bog us down and halt our efforts toward improvement. We begin and fail at weight loss, get stuck in dead end jobs, and remain in unfulfilling relationships. Each of these stresses occur when there is an imbalance between what we have in mind as ideal and what we are actually doing in our lives. Permanent happiness, success and balance come when we’re working to make our whole life better, not just one piece. When each piece is getting better, the stress load goes down. When the stress load goes down weight loss happens, career goals are achieved and relationships are more fulfilling. In order to improve, we must realize the task will require long term commitment to planning, focusing, and learning. First, develop long-term perspective. This will be a marathon, not a sprint. Your real success will be based on the person you become and the results you have achieved one year from now. Patience is a must. We want to do it all and we want results right now, but sometimes we have to start modestly and then fall in love with the process so that we then make learning and growing a priority. It is a journey because you will not get there overnight, but you will get there. Step by step, you will get a little bit closer – a little bit further down the path. Second, create a personalized plan. A good plan is one you can follow for the rest of your life… the one that fits your life. You see, each of us is unique and motivated by different factors and you’ve got to develop one that is right for you and fits you. We all must have a plan, along with goals in that plan, to move us along. Whatever your personality, your strengths and your weaknesses, develop the plan around them! Your plan is the roadmap for reaching your goals. Jim Rohn says, “Setting goals is the greatest influence on a person’s future and the greatest force that will pull a person in the direction that they want to go. But the future must be planned, well designed to exert a force that pulls you towards the promise of what can be.” Third, have a specific focus for 30 days at a time. Learn something new you can put into practice to move you toward your goal. Make that principle your focus for the entire month. In doing so, you’ll make whatever you are working on a habit. The following month you can build on whatever you achieved. Establish times to spend working on your plan and goals. It may be every Sunday night. It may be 10 minutes each morning. It may be in the car listening to CD’s every Monday, Wednesday, and Friday. Whatever it is, set the times and do it. In your step-by-step plan, put down points that you can accomplish every week. Develop the discipline and take those steps everyday, you will move you closer to your goals and where you want to be. Fourth, get supplemental audio and books to listen to in the car and read at night. This is so important. By, receiving multiple injections of ideas and strategies in a variety of ways through the week and month, you will be propelled toward your goals. Donna Krech calls this BYB or “bombarding your brain” with the positive stuff. Then, keep a Journal. Take notes. It may be on paper, it may be on a micro-recorder. Record the ideas and inspiration that will carry you from where you are to where you want to be. Brainstorm with yourself on where you are going and what you want to do. Record your dreams and ambitions. Create time for reflection, a regular time and the end of the day to go back over, to study again the things you’ve learned and the things you’ve done each day. I call it “running the tapes again” so that the day locks firmly in your memory so that it serves as a tool. Your journals are a gathering place for all the valuable information that you will find. Finally, act on your plan. What separates the successful from the unsuccessful so many times is that the successful simply do it. They take action, they aren’t necessarily smarter than others; they just work the plan. And the time to act is when the emotion is strong. So set up the discipline when the idea is strong, clear and powerful – that’s the time to work the plan. Even the smallest action is important -- because the value and benefits that you receive from that one little action will inspire you to do the next one and the next one... So step out and take action on your plan because if the plan is good, then the results can be miraculous. By developing a plan, making the commitment to focus on the goal, and being open to learning new ways to grow, you can achieve your goals and dreams. You can make every piece of your life better. You can say at the end of the day, “I’ve accomplished what I set out to do today”.

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Diet & Nutrition

Lisa Vermillion

2007-08-01 15:08:00

I know I should exercise and eat right but I just don’t have time. I rush home from work, rush around, and then run back out to kids’ activities, my activities, or meetings. I don’t exercise consistently and I usually grab fast food.How can I change this pattern?

Answer: Time management is probably the biggest challenge in our era. David Parker said “Time is our scarcest commodity, unless it is managed, nothing else can be.” Every person has 24 hours in every day, and most people pack them full. We really cannot manage time, we can only manage ourselves in the time we have. Planning ahead, scheduling exercise time, and coming up with alternatives to fast food are the simple time management steps that will help break the pattern. Most people don’t like to do these things and therefore, put off doing them. However, the only difference between people who are successful and people who are not, is that successful people are willing to do what’s necessary to accomplish the goal. You don’t have to like it; you just have to be willing. Planning ahead saves you time and energy. It only takes a few minutes to plan to make every minute count. Yet, many people run around in a frenzy, draining every ounce of energy, resulting in even less productive time. Spend 10-20 minutes at the beginning of the week consulting the week’s calendar and planning which evenings will need a quick fix meal and which days will need an alternate exercise plan. Make a list of the items you’ll need for your chosen meals, then make one trip to the grocery store. Put your plan in writing so you don’t need to spend time trying to remember what you were planning. Scheduling exercise time saves you time and energy. Studies show that people who exercise are more productive than people who don’t. Their minds are clearer and their bodies work more efficiently. Sluggishness drains the brain and the body. It doesn’t matter what time of day you schedule your exercise, just put it on the schedule and stick to it. Put it on your calendar like an appointment, and then treat it like a priority. I prefer morning so nothing else “comes up”, however, you should schedule it whenever you will do it. Making you a priority doesn’t come naturally to many people. When you take care of yourself, you are better able to take care of others. Coming up with alternatives to fast food saves you time and energy. People who eat high fat, greasy foods tend to tire more easily than those that choose healthier alternatives. Tired body equals tired mind. Poor energy equals poor productivity. Quick portable foods like sandwiches (healthy ones of course), fresh fruits, and veggies make excellent alternatives on those hurried evenings. Crock pot or one dish items that can be fixed ahead and will be ready when you get home, work well. Pre- preparing a few things makes reheating a snap. In summer, quick smoothies with fresh fruit work well and in winter try a yummy soup. If you do choose fast food, spend a little time surfing the net for your favorite restaurants. Most chains have their nutrition information online making it easy to pick the healthiest choices possible. Breaking old patterns isn’t always easy, and takes time and effort. Spending time planning, scheduling exercise, and inventing alternatives to fast foods, helps create a new pattern. You’ll find yourself with more time to accomplish your daily tasks, and even have energy left to enjoy yourself.

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Diet & Nutrition

Lisa Vermillion

2007-07-01 12:34:00

My in-laws will be visiting us this summer for 2 weeks. The problem is my father-in-law rubs me the wrong way. He believes he is always right. His philosophy is “it’s my way or the highway”. I find myself running for food to cope with the situation. What can I do to stay sane and stay at a healthy weight?

Answer: Difficult people are everywhere, in families, in the work place, and in social settings. We know we can do nothing to change the other person; our only alternative is to change our reactions. Although this is not a simple task, it can be done. Focusing on the positive in the person, choosing a different reaction, and finding alternative escapes when necessary can help you survive and perhaps even enjoy yourself. In life situations and in relationships, you get more of whatever you focus on. For example, if you focus on negative situations during the day, you will find yourself surrounded by negative situations. Have you ever had a day that seemed to go from bad to worse? That happens if you focus on the negative things around you. However, if you look for the positive in situations, you’ll find yourself surrounded by positive. The same idea is true with people. If you choose to focus on a person’s negative behavior, you’ll most likely see that behavior reoccurring. The opposite is also true, focus on the positive and you’re likely to evoke more positive behavior. (Obviously, I’m not referring to extreme cases such as abuse). One exercise you can do to practice this skill is to write down 5-10 positive things about the person. Really concentrate on some positive quality. It can be as simple as an attractive hairstyle or a talent for something. Read these statements daily; put them where you can see them, focus on the positive. In time, you will find yourself reacting much differently and you may see the person change their behavior as well. Second, it is important to realize that you have a choice about how you react to that person. You must take responsibility for your reactions. If you get angry at your boss, you are the one who chooses anger. This is a hard one, because it is natural, and much easier to blame others for our reactions. However, when you are faced with a negative situation you can choose a different response. Brainstorm alternative responses. For example, if you get angry when your father-in law claims he’s right about something you could reply with, “That’s one way of looking at it”. You could simply smile sweetly and ignore it, considering the source. You could seek to understand why your father-in –law feels he needs to always be right, your husband or mother-in-law may be good sources of this information. Whatever you decide, practice it, and use it when the opportunity arises. Finally, you can give yourself permission to take a break from the situation. Taking a brisk walk, deep breathing, or journaling can be helpful tools, if you feel yourself loosing your cool. You can politely excuse yourself in any situation and regain your composure. It is almost certain that negative people will show up somewhere in your life. It is also certain that you are responsible for your responses to these people. By focusing on the positive in a person, choosing different responses, and giving yourself permission to take a break, you can deal with any body, any time, any where.

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Diet & Nutrition

Lisa Vermillion

2007-06-01 09:43:00

I have so many things going on this summer. How can I possibly eat healthy with our vacations, cook-outs with friends, and running to our kids’ sporting events? We are just too busy to eat right and exercise. What can I do?

Answer: Summer can be a busy time for many people. There can be many demands on our time from many sources. In order to take care of yourself properly, you must manage your time effectively. Let me give you some tips. Effective time management is really simple planning. You might say “I don’t have time to plan”. Actually, you don’t have time not to plan. A daily purposeful plan saves you time, energy, and headache. Assuming you know your schedule a week ahead, you can plan your meals and exercise accordingly. For example, you know you’ll be headed to the ball park directly after work. Pack a cooler with sandwich fixings, fresh veggies, and fruit. Bonus: you don’t have to wait till 10:00 at night to eat or rely on whatever they may have at the ballpark to eat. Perhaps you can schedule three 10 min walks during the day, get up earlier to exercise, or take a walk around the ball park between innings. On vacation, plan to take your healthy snacks with you or plan to take a cooler with you if you’ll be on the road. Bonus: you save money skipping some eating out. You can plan stops to get out of the vehicle and stretch or, plan to get up earlier and take a walk before you start your day’s activities. Bonus: you get to explore a new neighborhood or town. When you’re at the neighborhood cookout, plan to take your own entrée if they’ll be serving things that don’t fit into your healthy lifestyle. You can plan to take a healthier choice for a side or dessert to share as well. Choose beverages that are lower in calories and be aware of the amount you are consuming. The goal is to find ways you can take care of yourself this summer. Instead of thinking of all the reasons you can’t keep on track, look for solutions and plan your time effectively; you can continue to accomplish your goals even when life gets busy.

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Diet & Nutrition

Lisa Vermillion

2007-05-01 13:27:00

I have tried many times to lose weight but I keep going back to my old habits. How can I change those habits for good?

Nobody is perfect and sometimes finding the motivation to continue with your weight loss plan and healthy lifestyle is difficult. Slipping back into old habits like overeating or skipping exercise can be easy to do. Identifying the trigger that causes you get off track, deciding ahead of time how to handle situations, and replacing negative habits with positive ones will help you stay on track. First, figure out what situations trigger you to slip back into old habits. For example, let’s say after work, you’re tired so you just grab fast food on the way home. The trigger is lack of energy. Determine what’s behind the energy deprivation; lack of sleep, poor exercise or eating habits for example, then address the issue at its core. Second, determine what negative habit is getting in your way. In our example, the habit is poor planning. You’re tired, so you just grab anything. When you identify the habit that needs to be changed you can address it with a new positive action. Finally, begin to plan new actions. Once you identify the core issue and the negative habit, you can address it by creating a new plan. In our example, planning ahead for healthy, easy to do meals, scheduling time for exercise, and adjusting schedules so you get plenty of rest allows you to feel energized in the evening and gives you the ability to leave that nasty fast food grabbing habit behind. Dealing with the problem, the trigger, not just the symptom, the negative habit, leaves you free to develop more positive habits. Practicing your new habits on a regular basis helps cement them into your lifestyle and enables you to reach your goals!

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Diet & Nutrition

Lisa Vermillion

2007-04-01 16:32:00

My friend confronted me the other day and said I was “negative”. At first I was angry with her, then I started thinking about it, and she’s right. I caught myself complaining about the weather, a co-worker, and the new office color. I’m even negative in the way I talk to myself; “ I’m fat“. “ If anything is going to get done right, I’ll just have to do it myself”, and “There’s never enough time.” All this in the space of a few hours. What can I do? I don’t want to be seen this way.

ANSWER: The great news is that you absolutely can change your thinking, 90 % of the thoughts you have today are the same ones you had yesterday. In other words, we are creatures of habit. In order to change a negative habit, you must put a positive in its place. One way to do that is to “catch yourself in the act.” When you hear yourself speaking negatively, stop, write down the negative thought and then reframe it by writing a positive thought next to it. For example if your thought is, “ I’m fat”, say instead, “I am learning ways to make my body healthier.” If the thought is, “If I want something done right I have to do it myself”, say instead, “If I want something done right, I give it to the one who can do it best.” Instead of “there’s never enough time”, say “God in His wisdom made 24 hours enough.” When you replace the negative thought with a positive one you begin to change not only your attitude but how your life runs as well. The truth is you become what you think about. In other words, whatever you think about typically becomes your reality. Your thoughts become your beliefs, and your beliefs become your actions. If you continually think the worst about everything, that will play out in your life as well: in how you treat people, and how you handle situations. For example, if you always think about “I need to lose weight, I need to lose weight, I need to lose weight,” you will probably do things to self- sabotage, keeping you in that cycle of always needing to lose weight. If, however, you tell yourself “ I eat healthy foods, to stay at a healthy weight,” or “I move every day so my body responds favorably”, you will begin to move towards those activities that put you at your desired weight. It works the same way for time. If your thoughts are, “I have to do things myself to get them done right”, you will probably react negatively toward your co-workers. You’ll probably come off as a snooty person, a person who thinks they are better than anyone else. Replace the negative thinking habit with the reframing habit. It’s like the little boy helping his mom in the kitchen. The boy’s hands got messy so he wiped them on his pants. No matter how many times his mother said, “Don’t wipe your hands on your pants”, the little boy persisted. He persisted until she gave him a towel to wipe his hands on. Once he had a positive action to replace the negative action, he was able to change his behavior. This thought changing process does not happen over night. It takes practice to reframe habitual thoughts The key is to persistently put positive thoughts and actions in place of negative thoughts and actions. Remember, “As a man thinks, so is he”. It’s like the little boy helping his mom in the kitchen. The boy’s hands got messy so he wiped them on his pants. No matter how many times his mother said, “Don’t wipe your hands on your pants”, the little boy persisted. He persisted until she gave him a towel to wipe his hands on. Once he had a positive action to replace the negative action, he was able to change his behavior. Proverbs 23:7. Positive thoughts equal positive actions. Positive actions equal positive results.

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Diet & Nutrition

Lisa Vermillion

2007-03-01 12:52:00

You have said in the past that we should have written goals. Well I did that but I didn’t get any where towards my goals. I put the notebook away and never looked at it again till this past January. What can I do to make my goals reality?

ANSWER: You are absolutely correct that written goals are essential. Writing down your goals gives you a measure of your accomplishments. There are two keys that you need to understand in regards to setting goals. Goals must be brought into your awareness daily and you must develop a plan to achieve them. In order for goals to be effective, you must have them firmly entrenched in your brain. They must be in your conscious mind every day. There are a couple of ways to accomplish this. One is to put your goals in a place where you can see them every day. Put them where you have to look at them ; mine are on my bathroom mirror. I look there every morning when I’m brushing my teeth, combing my hair, and putting on my makeup. I read them every morning and commit them to my memory. One of the best things you can do to guarantee your future success is to be sure that you envision it today. Make sure that you have a vision for what you want out of life. Don’t just read your goals but take a minute to see them clearly in your mind. Envisioning helps ensure your actions during the day are congruent with your goals. Second, after you put your goals into your brain, you must develop an action plan for achieving them. A goal without an action is a wish. What you do today prepares you for your future. What you do today produces what you will become tomorrow. If you want to weigh 30 pounds less in three months, work out and eat healthier today. If you want to save $1000 in two months, put $16.66 in the bank today. Donna Krech puts it this way “Everything you do today will make you what you will be tomorrow and in the future; you can be sure of that. So take the mindset that you are going to be proactive and purposefully create the life of your dreams by acting today.” Develop your plan to reach your goal and then check your self during the day by asking “Is what I’m doing right now getting me closer to my goals?” If your actions are not aiding your goals, simply choose different actions. You are in control of your future by the actions you choose today. By writing down your goals, keeping them where you can see them daily, and committing them to memory you are steps closer to reaching your goals. Develop a plan of action that matches your goals and daily take steps toward that goal. These things are the keys that will allow you to make your goals and dreams, reality.

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Diet & Nutrition

Lisa Vermillion

2007-02-01 16:23:00

I have lots of plans for myself and my future, but I never seem to attain them. I get busy and then I put my plans on the back burner. How can I set goals and finally achieve them?

ANSWER: Believe me, you’re not alone. Many people start but never complete their plans. Sometimes we get side tracked by things that seem urgent. Sometimes busyness binds our motives. More often than not, we simply procrastinate persistently until there is no time left to work on our goals. In order to overcome procrastination, we need to look at why we procrastinate in the first place. The two main reasons we procrastinate is habit and fear. One reason we put off working on our goals is that we have made it a habit to procrastinate. A habit is something we do without even thinking about it. We habitually find other things to do when we should be working on our goals. For example, Sues’ New Year’s Resolution was to get organized. She decided to start with her kitchen drawers which had become a catch all for everything from junk mail, to bills, to pens, to batteries. Sue just began working on her project when the phone rang. She answered the phone; before she knew it she had talked to the neighbor for an hour. When she hung up the phone, she noticed the kids’ dirty socks on the floor. Picking them up reminded her she might as well start a load of laundry. Starting the laundry reminded her she needed more detergent so she made a grocery list. Making the grocery list reminded her she needed to start dinner in the crock pot. Before she knew it the day was gone and the clutter drawer remained cluttered. In order to get rid of a bad habit we must replace it with a positive habit. The positive habits Sue could adapt could include blocking a specific amount of time for accomplishing a task and then focusing on that task until it is complete. Letting the phone go to voice mail, planning her day before she began, and finishing one task before she began another would all be great replacement options. Another reason people procrastinate is fear. Lisa Jimenez author of Conquering Fear says it this way, procrastination is either fear of success or fear of failure. Fear of success looks like these statements, “This is too hard”, “This will take too long”, and “If I succeed at this, they’ll expect everything I do to be a success”. Fear of failure looks like these statements, “If I say no, people won’t like me”, “I work better under pressure”, and “Anything worth doing is worth doing perfectly”. When we procrastinate we reveal our fear. If I never start, I have nothing to fear. Someone once told me that Fear stands for False Evidence Appearing Real. In other words, our fears are based on things that aren’t true, we have convinced ourselves that they are. Learning to reframe those paralyzing false beliefs into beliefs that move us to action is a critical key to overcome procrastination. Instead of saying “This is too hard”, restate it as “Challenges are helping me grow”. Instead of saying, “If I say no, people won’t like me”, say “I say no to some things so I can say yes to better opportunities”. By reframing our fears and false beliefs, we can reinvigorate and revitalize our plans and accomplish our goals. What have you been putting off? What goal do you want to accomplish that keeps eluding you? Whether it’s a weight loss goal, a financial goal like saving or investing, a relationship goal, or a career goal, you can accomplish them by overcoming habits and fear that have you procrastinating.

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Diet & Nutrition

Lisa Vermillion

2006-12-01 15:48:00

Every year I make New Year’s resolutions, and every year I've forgotten them by the 2nd week in January. How can I stay focused on my resolutions and actually achieve them?

ANSWER: This sounds familiar to many people. You are PSYCHED about achieving a goal! You just KNOW you can do it this time! You're ready, you have a good plan to follow and you're determined to follow it! You've got that picture in your mind of where you want to end up, and you're off! The days go well for a few, and then all of a sudden, without any warning at all, life steps in. Your schedule is overwhelmed due to a new idea at work. Your emotions are on end because you found out someone you'd trusted for years has betrayed you. Your friends are saying, "Just go back to working on this goal later, right now you need to deal with this issue." You've just been had by the Motivation Assassinators!!!! They're out there. And they're in everyone's life. Do you know what they are in yours? The story I've just taken you through has happened to anyone who sets out to achieve a goal. No matter if the goal is weight loss, a project to complete, a financial or career goal, or something else, Donna Krech, President of Victory Management, has discovered the reason WHY we don't hit our goals! They are the Motivation Assassinators. There are six Motivation Assassinators and they are ALWAYS the reason we get stopped dead in the middle of working on a goal. You'll find that the ones that come against you are usually the ones that always come against you. They create a very predictable pattern. This is great because this then means you can create a very predictable pattern for overcoming them. And, yes, they absolutely can be overcome!! The six assassinators are: 1. Focus… or actually lack of focus. Just setting a goal, building a dream, and even creating a plan is not enough. You must have a powerful "why", a reason for wanting to reach the goal. 2. Negative belief system. Words like "I can't do this," or "This is too hard," or "I just wasn't created for this", "My family isn't this way", "I'm not smart enough, strong enough, good enough," these all come from a negative belief system. 3. Habits. These are the things we do without even thinking about them. For example, we overspend, or we sit in front of the TV eating the chips, or we argue with our children or spouse because it's what we do all the time. Even doubt itself is a nasty, motivation killing habit. 4. Emotional Reaction. Do you find yourself becoming seriously angry or tearful when something happens to wreck your plan? Do you ever run for comfort foods or a comfort position like in front of the TV or computer? This is the emotional reaction assassinator at work. 5. Surroundings or Social Influence. Do you behave in certain ways because people around you expect you to? Do you give in because other people want something even though you may not want to? 6. Time Management. This is the biggest culprit of the 21st century! You may over promise; you may try to get too much into one day and always feel behind because of that. You may be too busy or you may procrastinate. All of which are time management issues! The bottom line is this. You CAN beat these Motivation Assassinators. You can execute them before they execute your dreams. Once you figure out which assassinators get in the way of your motivation, you can begin to overcome them.

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Diet & Nutrition

Lisa Vermillion

2006-11-01 11:31:00

What should I do to get through the holidays? I don’t want to gain a bunch of weight and then have to get it off in January, but I don’t want to miss out on the fun either. What can I do?

ANSWER: The average American gains 9-14 pounds over the holidays, but you don’t have to be a statistic and you can have fun too. By planning ahead you can make it thorough the holidays. First you need to have a plan for people. This time of year we are bombarded with parties and gatherings that center around family, friends and of course FOOD. Before you head out to that first get- together take some time and think about how you are going to: handle being offered foods you’d prefer not to eat, what to eat instead, and how to handle well-meaning relatives and their comments about your weight loss efforts. Focus on enjoying the people and the relationships you’re building rather than on the food that’s being served. Second, have a plan for the food. Plan ahead so that you don't go to a party hungry or "save your appetite" for a big end-of-the day meal at the family's home. The best idea is to eat light, but eat before the gathering so you’re not ravenous by the time you get there. Remember this is not the “last time” you can have turkey, they sell it all year in the store. Here are some healthy snacks that combine fiber rich foods and protein so you’re not grabbing everything in sight when you get to the party snack choices: • Bran muffins (Low Fat) or Oatmeal (go old fashioned for the most fiber) along with some low fat, low sugar yogurt. • Whole grain toast or Sourdough pretzels along with some nuts, like almonds. Don't be afraid to eat them just because they are higher in fat and calories. You just have to watch your portion size. • Most fruits (but be sure to eat the skin of your apple, where the most fiber is!) Dried fruits aren't the best choice for satiety -- the more water a fruit has in it, the fuller you will feel after eating it. Eat in combination with some reduced fat cubes of cheese or a little reduced fat or natural peanut butter. If it’s a potluck, I always take something that I know will be healthier. That way I know I can enjoy the party without feeling guilty. If you decide to have something that is not as healthy, choose one or two items and have a small portion, then compensate with more activity the next day or two. Just because a smorgasbord is served doesn’t mean you are obligated to try some of everything. Choose a few items that you especially enjoy and leave the rest, Finally plan your movement. Just because summer is gone it doesn’t mean outside is off limits! Don't let a beautiful day pass you by without taking a walk outside. When at a party, don't just watch everyone dance, join in! Movement is movement--we just need more of it! Take your exercise videos with you and get the kids in on the aerobic action with you a few hours after lunch. You’ll also want to spend some time coming up with some fun ways to enjoy the season that don’t revolve around food like making crafts (not cookies) with the kids. Keeping a journal is a great way for you to not only create a plan but stick to it because the more concrete your plan is to you the more you’ll stay true to your plan. It will also help you to reflect on your victories. Start looking for all the things you are doing right and document those things By creating a plan for the people you will be in contact with, a plan for healthy eating, and a plan for movement, you will breeze thorough the holidays with more energy , less stress, and without unwanted pounds.

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Diet & Nutrition

Lisa Vermillion

2006-11-01 08:56:00

Whenever the people around me get on my nerves or whatever situation I’m in gets stressful, I tend to get angry and reach for the cookies. I need some help to end this crazy cycle.

ANSWER: Anger is a common emotional reaction. Other emotional reactions include vegetating on the couch with a remote, napping too much or not enough, or eating too much or not enough. The first thing to realize is that these are merely symptoms of the problem; you must get to the real source of the problem in order to break the cycle. Emotional reactions usually come from stress of some type. It could be work stress, financial stress, relationship stress, mental stress or physical stress. When we deal with or eliminate the stress at the source, our lives become more balanced and the cookies don’t hold quite the same appeal. One way you can deal with the stress is to learn to respond instead of react in any given situation. Once you understand the difference you can begin to handle your stress more effectively. There are several differences between reaction and response. Reactions are based on gut instinct. We react without thinking. Response is conscious and thought out. :Reaction comes from a negative “victim” mentality, “I can’t believe she did that to me.” Response comes from a positive “take responsibility” mentality, “When you do that I feel ____.” Reaction leaves you feeling drained. Response gives you energy. You are able to chose, in any given situation, whether to respond or react. Once you have decided to work on responding, the first thing you need to do is learn to stop in the situation and choose a different response. For example, our son was in a vehicle accident with his dad’s pickup truck. The sun was low in the sky and the intersection is dangerous anyway. The car in front of my son slammed on his brakes as the light turned yellow, and my son, unable to swerve far enough, hit the car and crunched the front of his dad’s truck. We had a choice, we could choose to react and get angry about the pickup or we could respond by making sure our son was OK and being thankful no one was hurt. We have the ability to choose to respond. The next step would be to brainstorm ways to deal with the core problem. Make a list of your options and choose one or two to work on. You can also brainstorm ways to handle the stressful situation such as taking a walk, reading helpful material, or nurturing yourself in some other healthy way. You can journal your thoughts and feelings about any situation. Getting them out of your head and on to paper can help you see things more objectively. Calling a friend or seeking out a counselor or coach is an effective option as well. Response overrides the reaction tendency. Each time you choose to respond, you get closer to overcoming the emotional eating reaction. Make the choice to respond, come up with some great options, handle the core stress, and you will break the cookie cycle.

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Diet & Nutrition

Lisa Vermillion

2006-10-01 12:27:00

QUESTION: My child is overweight. The kids make fun of him and it breaks my heart. We all eat the same thing but he is gaining weight. What can we do?

ANSWER: 38% of the children in our country are overweight. The statistics are frightening. Research from the Boston Children’s Hospital says that children are becoming obese, not overweight, but obese by ages 2-4. They are developing diabetes by ages 12-14. If the current trend continues they will be developing catastrophic illness by age 30, liver disease, strokes, and heart attacks. Another statistic shows that this is the first generation of kids that are not going to outlive their parents. If that is not enough, this problem has reached epidemic proportions. That term may seem trite, but consider the fact that in the past epidemics have wiped out parts of entire generations and changed the course of history. This, in fact, is where we are headed unless we gain control over this situation. Fortunately, the great news is, that there are simple things you can do to reverse this trend and more specifically help your child. Just like adults, the right program is one that can be sustained throughout life. It is vital that we teach our children healthy habits they can continue. This involves changing some old habits and creating new ones to put in their place. Changing habits in regard to eating patterns, exercise and life habits are the keys to permanent healthy habits. Teaching children to make great choices is the key. Teaching kids better food choices is the first key. With kids it’s also a matter of teaching us, the parents, the grocery shoppers, how to make better choices. Find creative ways to incorporate more fruits and veggies and offer` them for snacks verses chips, cookies etc. Parents must make the decision to purchase the healthier choices and leave the unhealthier choices at the store in order to affect children’s eating behaviors. Encouraging snacks like whole grain crackers and peanut butter, apples with animal crackers, yogurt, 100 % Fruit Juice pops, etc are tasty healthy alternatives. Allowing kids to choose balanced meals from the food guide pyramid also helps kids The second key is movement. Help kids find activity they enjoy even if it’s as simple as walking with your child. You may even find you enjoy this uninterrupted time to have open and meaningful communication with your child. Not only does physical activity help children maintain a healthy weight, it also improves self-esteem, confidence, and feelings of well-being, helps build and maintain bones, muscles, and joints, and lowers risk of heart disease, and Type 2 diabetes. The third key is what we at Thin and Healthy Total Solution, call Life Success. Life Success is about learning to work through obstacles like, being bored, upset, or frustrated, to help kids reach their goals. Helping kids learn WHY they make certain choices about food or movement will help them be at a healthy weight for the rest of their lives. Teaching kids about balance between friends, parents, setting goals, learning how to express emotions, communicating, and getting along with others all play a part in enabling kids to build life-long healthy habits. These three keys , supporting kids by educating them on better food choices and providing healthy choices, getting active with your kids, and helping them create life changing, positive, life habits will enable your child to reach and maintain a healthy weight. At Thin and Healthy, we are happy to help educate you and your child. Please call us at 755-1115 for more information.

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Diet & Nutrition

Lisa Vermillion

2006-09-01 16:04:00

QUESTION: I feel like a failure.  I’ve started and stopped losing my weight so many times I can’t even count them.  How do I stay on track?

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ANSWER: First you need to know you’re not a failure.  Failure is an event not a person. An unsuccessful attempt does not indicate a permanent result.  On the other hand, attempting the same task the same way each time and expecting a different result is the definition of insanity.  In other words, unsuccessful past attempts do not foretell the future, provided you know what you want to accomplish and you create a new plan for accomplishing your goal.  Willy Jolly said “A setback is a setup for a comeback.”  Let’s look at how we can set up for the comeback.
First, it’s vitally important that you know what your goal is and why you want to achieve that goal.   You must be able to see in your mind with crystal clarity where you want to be.  Define it, write it down, and communicate it to others.  When you can tell others your vision, it becomes real.  Studies have shown that a person will overcome great obstacles to keep what he already has, but will exert small efforts to get what he doesn’t have.  Seeing your vision so clearly as if it was already reality, begins to draw you closer to the goal.  Zig Ziglar calls this “Telling yourself the truth in advance”.  Write it, see it, and speak it like the goal is already yours.  The vision is the energy that will accelerate your actions.
Second, decide for yourself “why” you want to accomplish this goal.  List for yourself the five reasons that will make the goal worth it for you.  Look at long lasting permanent reasons.  A certain number of pounds, a certain size, or getting ready for an event do not provide the long lasting reasons needed to get you to your goal and keep you there.  Why do you want to add years to your life and life to your years?  What will be better when you are at your goal?  The “why” is the focus that will keep you going when a setback gets in your way.
Finally, take action.  Begin to move in the proper direction.  If you have tried a path before and it led you somewhere other than your goal, determine what you need to change to adjust your course.  Decide what worked, what didn’t work, and what can you do next.   All of life, no matter what the goal may be, is a constant realigning and adjusting our actions to keep us moving toward the result we want.  Get around someone who has already achieved the same goal you want to achieve and learn from them, a friend, a coach, or a group can help. No successful person ever achieved success without these steps.
Expect that you will achieve your goal.  See your goal clearly and see yourself at your goal.  Know why you want the goal, and align your actions to achieve your goal. Be sure to call me if you need help with any step in the process.  When you take these steps you will succeed, you will comeback!  
  

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Diet & Nutrition

Lisa Vermillion

2006-08-01 09:43:00

Question:   Whenever I try to lose weight my friends try to get me to eat.  They tell me I’m fine and try to get me to make unhealthy choices.  What can I do?

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ANSWER: Our peers affect us.  We talk about peer pressure with our kids and teach them to learn to think on their own and not succumb to peer pressure.  Yet while we think in terms of smoking, drinking, doing drugs and a myriad of other things we want our kids to avoid, we forget that the same social pressures exist for us in regards to overeating, While we want our kids to avoid certain negative behaviors so they’ll grow up to be happy, healthy adults, we sabotage our own goals of health and happiness by choosing to associate with people who are negative influences.
It takes six positive relationships to maintain a person.  Positive relationships influence a positive belief system.  Our peers influence our beliefs, our habits, and our emotional reactions.  We need positive people around us to help us stay accountable.  We need people to remind us to remember our goals and to help us stay focused.   Each time we speak our goals and affirm them to another person, we begin to move to the point where we become responsible for our own lives.
The five people we spend the most time with are those that have the most influence over us.  Ask yourself, “What are those people like?”  “Are they helping me move closer to my goals or taking me further away from them?”  It’s not necessary to get rid of all our friends; however, it does take 20 positives to overcome one negative.  Obviously some influences can’t be totally abandoned. However, we can choose who we spend the most time with, and we can choose how we respond to the person who chooses to be negative. 
Choose to get around positive people.  Some church groups and civic organizations are good sources.  We can create our own positive influences by listening to CD’s and reading motivational books as well.  Some may say they don’t have time to read, I say we don’t have time not to read to fill our minds with as much good stuff as possible.  Some negative influences can be counteracted by choosing to focus on something different.  Life is too short to waste on negtive people who drag us down.  Get around great people who have great goals. 
When you’re faced with a situation like the one you described you need to simply stop take a deep breath and realize you have a choice.  Then make a decision to make the positive choice. Have your goal so clearly in your mind that you know what it is you want to accomplish. When someone says, “Oh come on just have what you want and enjoy yourself”, you can say something like “I can enjoy myself and make healthy choices at the same time.”  Each time you choose a positive response, it becomes easier to make a great choice the next time as well. It is important to realize that we are influenced by the people who we around the most. Choosing to make your circle of influence people who will help support you and hold you accountable to your goals.  Choose to seek out people who are positive or create your own sources.  If you need help, feel free to call me at 755-1115.  As a certified life coach I would be glad to help you create a positive circle of influence.  Weather your goal is weight loss, moving ahead in your career, or simply improving your quality of life, I can help. (Excerpts from Donna Krech , Motivation Assassinators, Copyright 2006)

   

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Diet & Nutrition

Lisa Vermillion

2006-06-01 10:04:00

Question: I have been heavy my entire life, I don’t even think it’s possible for me to lose weight.  I can just look at food and I gain weight. I have been on every diet known to man and I always gain the weight back.   I want to be healthy and enjoy my children and my life, is there anything I can do?

ANSWER: First, let me start by telling you I completely understand where you are coming from. I grew up the “fat” kid. The other children around me did everything in their power to make sure I knew just how fat I was too. Many years of being called “fatty” and assorted other names left me knowing that I was fat, dumb and stupid, and that I would never be able to accomplish anything. I too, was on “diets” throughout my life.  Eventually I discovered the missing piece of the puzzle. It was the motivation that was missing. I certainly knew how to lose weight, but until I figured out what was getting in the way of my motivation, I always gained the weight back. I discovered that my lack of permanent motivation came from the negative beliefs that I continued to hang on to.    Negative beliefs are the results of past experiences, things that were said, or situations that occurred. These beliefs are in our unconscious.  For example, when something goes wrong, our automatic response is “I know what that means.  That means I’m too fat”, or “that means I’m doing something wrong”, or “that means, I’m not good enough.” It may not mean that at all.  However, we are so accustomed to thinking this way, that our immediate response assassinates our motivation. Earl Nightengale said, “The strangest secret is that we become what we think about.” What ever we chose to think about, is what will happen in our bodies and lives. So how do we change the negative beliefs we’ve clung to for so long?  The first step is to recognize what you’re saying to yourself. When you identify it, you bring it from subconscious to the conscious mind where you can begin to work on it.  Once you’ve identified the negative belief then you can start to change that belief. You begin to tell yourself something different. For example, instead of saying, “I’ve failed before, so I probably will again” you say “I know I am going to accomplish my goal because I have more information than I did before”. Instead of saying, “I’ve failed” you say, “That didn’t work very well, I will try a different approach this time.”  Reframing those negative beliefs into positive ones, transforms your mindset with time   Remember, your thoughts determine what will happen in your body. When you decide to believe differently, you move closer to your goals.Donna Kretch founder of Thin and Healthy’s Total Solution, suggests that the next step is to list  what would be different when that goal is achieved and see it.   List the benefits and the things that will be different. See with crystal clarity where you’re going to end up. Have such as strong vision so that you can taste it; you can feel the pride, excitement and energy having reached your goal. Remind yourself daily; put it at the front of your conscious mind daily. Finally, pour positive, motivational information into your mind.  When you B.Y.O.B (Bombard Your Own Brain) with positive things on an on-going basis, it becomes easier to stomp out those negative beliefs that threaten to undermine your goals. You wouldn’t take a bath to clean your body only once a week or even less often and call it good would you? By the same token you must give your mental self a “bath” daily as well to wash out the negative thoughts on a daily basis.We become what we think about. Donna Kretch says, our thought becomes our beliefs; our beliefs become our feelings; and our feelings become our behaviors, our words, and our actions. Once you realize what your negative beliefs are, you can begin to reframe them into positive statements.  You can then begin to see yourself where you want to be and pour positive affirmations into your brain on a daily basis to help you achieve your goal. Need help?  No problem. Give me a call at 755-1115 and I’ll be glad to help.

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Diet & Nutrition

Lisa Vermillion

2006-06-01 08:40:00

Question: My days are so busy.  I get up, get the kids to school, go to work, go to ball games and practices, get home and I am completely exhausted.  I never find time to work out or even eat healthy.  I know I should work out but I just go home and bury my head instead.  I know I need to work out, how can I find enough energy to get it done?

ANSWER: This is an excellent question and one I know many people face.  First we must realize that the core problem is not feeling exhausted at the end of the day so you don’t exercise.  Lack of energy is the symptom.  The real problem is time management, not enough time to get everything done.  To deal with this culprit, you must understand that you are in control of your time.  It may not feel like it right now because you haven’t taken control of it but you are in fact responsible for your self in the time you have.  Therefore, you must first look at where you are spending your time.  We all have 24 hours in our day, so how are you managing yourself in the time you have.  Start by doing a time inventory on yourself.  Get a small notebook and write down everything you do during the day.  For example, if you spend 30 minutes commuting to work, 10 minutes on the phone, 20 minutes answering email, an hour watching TV, write it all down.  Doing this for a week will give you a great picture of how you spend your time.  At the end of the week, check your list.  Are you happy with how you spend your time?  Do your activities reflect your most important priorities?  Once you have your time journal, you can begin to see patterns in your behavior.  Next, sit down on Sunday, and look at your schedule for the following week.  Group together your activities as much as possible to maximize your time.  For example, instead of answering the phone every time it rings let it go to voice mail and then set aside one or more time blocks during the day to return calls.  The same goes for email.Once you have set your activities together and blocked time for them, use laser focus to stay on track to those goals.  Focus is so important, because things that appear to be urgent will pop up all day long.  These are things that seemingly demand our attention but in reality they are only taking us away from our priorities.  Do the thing that’s important vs. what’s urgent.  Urgent comes from not planning, and planning is the key to time management.  Stephen Covey’s book Seven Habits of Highly Effective People addresses the urgent and the important. Daily planning your time will help you gain the time you need. Go to thinandhealthy.com for a free download called how to gain 2 hours in your day.Finally, give yourself permission to break your exercise up into smaller chunks of time.  Perhaps taking your walking shoes with you to work and going for 2-3 ten minute walks will suit you better than 30 minutes all at once.  Consider walking around while your children are at practice or between innings at the ball field.  You don’t have to put unnecessary pressure on yourself just do a bit more than you did yesterday.You can have the energy you want to have and accomplish your goals.   To manage your self in the time you have, you simply need to check yourself to see where you are spending your time now.  Look for ways you can group your tasks to effectively use your time.    Set your priorities so that you keep a laser focus on your priorities and then practically apply yourself so that you can create the time you need to take care of yourself.   You will find that you have the energy you need to exercise, and your whole life will improve as well.

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Diet & Nutrition

Lisa Vermillion

2006-05-01 16:01:00

Question:  Sometimes I feel so hungry even after  I have just had a meal.  Usually, I want something salty or sweet.  Why would I be hungry after a meal?

ANSWER: There could be a number of reasons you are hungry after you eat. One could be dehydration. Drinking plenty of water, at least 64 ounces is very important.  When your body starts to get dehydrated (before you feel thirsty) it feels like hunger.  Eating a meal that is not a balance of carbohydrate and protein can decrease satiety as well. Occasionally, a medical issue like a thyroid problem or certain medications can enhance the feeling of hunger. The most common culprit, however, is emotional hunger. Recognizing the true cause of your hunger, the root cause, and then creating an action plan will improve your feeling. It’s important to differentiate between physical hunger and emotional cravings unrelated to an empty stomach. Donna Krech founder and President of Thin and Healthy’s Total Solutions and author offers a few questions you can ask yourself to determine if your hunger feeling is physical or emotional.1.Emotional hunger comes on suddenly; physical hunger occurs gradually.2. When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, such as chips or chocolate, and only that food will meet your need.  When you eat because you are actually hungry, you are open to options.3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait a little bit.4.  Even when you are full, you are more likely to keep eating if it’s an emotional need you are trying to satisfy. If you are eating because you’re hungry you’re more likely to stop when you are full or before.5.  Emotional eating can leave feelings of guilt, eating when you are physically hungry does not.If you identify you are hungry for emotional reasons, the next step is to figure out what the source of the emotion is.  Ask yourself, “What am I feeling right now?” and “What’s behind that feeling?”  Examples might be an overbearing boss has piled yet another “to do by 5:00” thing on your desk and you don’t know where to start (lack of focus), you believe you’re “stuck” in a job you don’t like (negative belief), it’s your habit to grab something every afternoon (negative habits), a co-worker is gossiping about you behind your back (social), the kids are driving you nuts, you have a fight with your spouse (relationships/emotional), you feel you don’t have enough time to complete everything you need to do (time management), etc. Once you identify the problem, you can begin to take positive action steps to overcome it.  That may involve learning to focus on the most important task, learning to change a belief, changing a habit, improving relationships, or learning time management skills.  By identifying the cause of your hunger, finding it’s core, and beginning to work on improving yourself at the core of the emotional response, you can take control of your emotional eating. 

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Diet & Nutrition

Lisa Vermillion

2006-03-30 14:20:00

ANSWER: The reason we don’t do what we need to do is simple.  We have made a habit of not doing it.Our habits are the things we do daily, much of the time without thinking about them.  90 percent  of the thoughts we think today are the same thoughts we had yesterday.  We are indeed creatures of habit.  Many times we do what is familiar and convenient because we believe it’s easier.  We don’t plan. Because we don’t plan, we never move toward our goal.  For example, you come home from work and your first instinct is to plop down on the couch and “veg out” for a while.  You know you should exercise, but you make excuses like “I’m exhausted,” “I don’t feel like it,” or “There’s too much going on.”  It’s a habit to plop down on the couch and it’s a habit to make excuses.One might say, well I don’t like to exercise.  Guess what? People who successfully reach their goals don’t necessarily like to exercise or do the other things necessary to reach them either. The difference between people who reach their goals and ones who don’t, is that successful people are willing to do the things that are necessary.  Be willing to get up off the couch, be willing to make plans, be willing to start right now, today, to change your habits. Every step you take toward your goal, you begin to create a new habit First, identify the habits that are holding you back from accomplishing your goal.  Habits, always come in predicable patterns, so look for and identify them so you can create a predictable pattern to overcome the old habits and create new ones.  Second, make your new habit a “must” instead of a “should”.  Demand a bit more of yourself than you did yesterday.  It’s not necessary to pressure yourself to be perfect.  Just demand more of yourself today than you did yesterday.  “Should” implies its something that isn’t going to get done; “Must” implies “I will.”Finally, we must remember we become what we think about.  We must create positive statements that describe what we want our lives to be like, stated in the positive present tense.  Once we create our statements, we begin to affirm them every day.  Say them out loud to yourself five times every day.  To further cement them into your subconscious mind, write them down five times each day.  Continue this process daily for 30 days.  Donna Krech, President and CEO of Victory Management says our “Our thoughts become our beliefs; our beliefs become our feelings; and our feelings become our behaviors, our words, and our actions.”  Make it a habit to think on positive things, make it a habit to reach your goals.You absolutely can create new habits, new plans, and new beliefs that will get you to your goals. By identifying what is holding you back, creating expectancy for yourself, and creating new thought patterns, you can accomplish your goals.  As a certified Life Coach I can help you with the process.  Give me a call at 755-1115.

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Diet & Nutrition

Lisa Vermillion

2006-03-01 08:45:00

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ANSWER: Would it help if I told you, you’re not alone?  Thousands of people start out just like you did, full of plans and ideas, only to have life get in the way and push our best laid plans aside. The major culprit is lack of focus.  When you maintain your focus, you maintain your path to your goal. There are several things that can help you maintain your focus.First, focus on your “why” you want to accomplish your goal. It’s important to remember why you want to do what you want to do. The definition of motive is “a reason to act.” You have to know why you are doing what you’re doing or wanting what you’re wanting.  The most powerful motivation is a one that looks at permanent, life-type benefits, not short-term incentive.  In other words, if you lose weight for a cruise or because you had a heart attack, you may not stay with the plan.  However, if you lose weight in order to be able to play with your children or grandchildren, or to stay out of a nursing home, you have a real long-term reason for doing what you’re doing. Do you work hard so you can just have material stuff, or do you work hard so you can have the experiences money can buy? If your purpose for hard work is quality time with your family creating memories, you’ll maintain your motivation when circumstances come up.Life’s short, you don’t want to miss a minute of it.  Maintaining your focus on your reason will allow you to continue on a straight track to your goal and enjoy every opportunity you have to create important experiences and memories.Second, you can keep focused on your goal by creating statements about your goals, stated in the present tense.  For example, if you want to lose weight so you’ll have more energy to play with your kids, your statement would read, “I have abounding energy and enjoy my children daily.”  If your goal is to get organized, your statement would say, “I organize my day so I get important things accomplished.”  Next, put your statements where you can read them every day.  In order to cement them in your brain, read them five times every day.  If you really want them to become part of your thinking, state them out loud, and write them down five times every day as well.  After about 30 days, the new thoughts become part of you.  You will see positive changes in your life and your motivation will remain strong when circumstances threaten to cloud your focus.Zig Ziglar was once confronted about being a "motivational speaker." The guy said to him, "You guys come and get people hyped up and then you leave and the motivation goes away. It doesn't last, and then you have to get motivated again." Zig reminded the gentleman that baths are the same way, but we think it is a good idea to take a bath every day!It is true that motivation doesn't last. We have to renew it each and every day. That's okay. It doesn't make motivation a bad thing. We simply have to realize that if we want to stay motivated over the long term, it is something we will have to apply ourselves to each and every day.We all come equipped with TONS of motivation; sometimes we just need someone to help us tap into it.  A friend, mentor, or a weight loss or life coach can help you maintain a laser focus on your goals and help you achieve them.No matter what your objective; losing weight, making more money, or achieving your goals, I would be glad to help. I can be reached at 755-1115 for your complementary consultation.  As a certified Life Success Coach and owner of Thin and Healthys’ Total Solution I’ll show you how to Be who you want to Be, Do what you want to Do, Live the Life you want to live no matter what your goal.

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Diet & Nutrition

Lisa Vermillion

2005-12-29 10:13:00

: I always make new years resolutions but I don't seem to follow through on them.  I really want to lose weight and become healthier this year.  What can I do to stick to my resolutions?

ANSWER: Many of us have started the New Year at some time or other with a goal we wanted to reach.  There is a difference between just stating an ideal future state and an actual goal.  A goal has several characteristics and a plan behind it to reach it.   Our results will be only as good as the plan we have to reach it.  The fact is, when you look at successful people, you will almost always discover a plan behind their success. They know what they want, they work out a plan that will get them where they want to go, and they work their plan. It is the foundation for success, not only in weight loss, but in every area of life.Set Goals. Of all the things that changed my life for the better (and most quickly), it was learning how to set goals. Mastering this unique process can have a powerful affect on your life too. To be effective, goals should be written down.  I always tell people when you write it down; it goes up your arm and into your brain.  When it's firmly planted in your brain, nothing can stop you from reaching your goals. Goals should be specific, measurable, attainable, reasonable, and have a timeline. Develop the Plan for You. Your plan is the roadmap for how you are going to get to your goals.   So what plan is the right plan?   The answer is the plan that fits you. The right weight loss plan for you is one you can follow for the rest of your life.  The right plan for your life is the one you will follow through on.  Your plan may include professional help such as a Life Coach or a Weight Management Coach, inspirational books, or motivational  CD's.  Establish Times to spend working on your goal. It may be 20 minutes each morning for exercise. It may be in the car listening to the CD's every Monday, Wednesday, and Friday for motivation. Whatever it is, set the times and do it. In your step-by-step plan, put down points that you can accomplish every week. They should be specific and achievable. Developing the discipline and taking those steps everyday, will move you closer to your goals and where you want to be.Keep a Journal. Take notes. It may be on paper, it may be on a micro-recorder.  Record the ideas and inspiration that will carry you from where you are to where you want to be.. Put down your thoughts and ideas. Brainstorm with yourself on where you are going and what you want to do. Record your dreams and ambitions.  Whether you are serious about becoming healthy, wealthy, influential, or successful in business,  if you come across something important that you have read or something you hear,  write it down. Use the information you gather for further reflection, for future debate and for weighing the value that it is to you.  Reflect.  Regularly create time for reflection -- a time to go back over, to study again the things you've learned and the things you've done each day.  For example, take a few minutes at the end of each day and go back over the day - who did you talk to, who did you see, what did they say, what happened and how'd you feel, what went on?  This way you can learn from each day, notice any patterns in behavior that might be getting in your way, and plan for the next day. Act. Act on your plan. What separates the successful from the unsuccessful so many times is that the successful simply do it. They take action, they aren't necessarily smarter than others; they just work the plan. The time to act is when the emotion is strong. If you don't, here's what happens - it's called the law of diminishing intent. We intend to act when the idea strikes us, when the emotion is high, but if we delay and we don't translate that into action fairly soon, the intention starts to diminish, and a month from now it’s cold and a year from now it can't be found. Set up the discipline when the idea is strong, clear and powerful - that's the time to work the plan. Everything affects everything. That's why the smallest action is important -- because the value and benefits that you receive from that one little action will inspire you to do the next one and the next one.  A few simple disciplines practiced every day will get you to your goal.So this year do a little more than you did last year, write down your specific goals, make a plan, get help if you need it, and act on your plan.  You will be successful, you will reach your goals.

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Diet & Nutrition

Rod Baumberger

2005-11-01 16:19:00

: I've heard John Madden mention "a traditional Turducken Thanksgiving". What is Turducken?

ANSWER: Turducken is an eating experience!A turducken is a deboned turkey stuffed with a deboned duck which itself is stuffed with a small deboned chicken. The cavity of the chicken and the rest of the gaps are filled with at the very least, highly seasoned breadcrumb mixture, although some versions have a different stuffing for each bird. Imagine using 'shrimp etouffee' as a stuffing, or other possibilities include crawfish, spicy Cajun andouille sausage, oyster, broccoli and cheese, and sweet or jalapeno cornbread.The result is a relatively solid, albeit layered, piece of poultry, suitable for deep frying or slow cooking by braising, roasting, grilling, or barbecuing. Turducken fans say that it is complex and usually quite agreeable in texture and flavor, as the juices of the turkey and chicken baste the duck, and the more robust duck bastes the turkey and chicken.In turducken, the skin of each layer of turkey, chicken and duck holds firm and keeps the stuffing in place. Skin also holds in moisture. The dish is carved quickly and the leftovers, when chilled, are firm and well-suited to a buffet.Turducken is a uniquely American development and is believed to be Acadian in origin, although it may also have originated in eastern Texas or northern Louisiana. While such elaborate layering of whole animals can be documented well back into the Middle Ages of Europe, some people credit Cajun-creole fusion chef Paul Prudhomme with creating the chimerical dish. However, no one has ever verified his claim. In recent years, the turducken was brought to popular attention due to its frequent mention by American football announcer John Madden. 

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Diet & Nutrition

Lisa Vermillion

2005-11-01 16:19:00

: I don't eat because I'm hungry; I eat out of boredom, depression, frustration, celebration, etc. Is there a diet that can help me only eat when I'm hungry?     

ANSWER: Boredom, depression, stress, anxiety; they're reactions. We react many times with the food choices we make, or we react by sitting in front of the computer, or staring at the television. Once you identify which factor is getting in your way, you can overcome it. Picture a funnel, the bottom 15% of the funnel is food, what we eat, how much, or when. The middle 30% is exercise and when we combine these two we lose weight and keep it off. However the top FIFTY FIVE PERCENT of the funnel has nothing to do with either one of these! It's made up of the thoughts, attitudes, and habits we choose.  If we decide food or exercise is the culprit for a person being overweight, we're coming into the middle of the funnel. Can you come into the funnel from the middle? Of course not, you have to come into the funnel from the top. If we say it's what we eat or that we don't exercise, we're not dealing with the real issue. We know that the biggest culprit keeping us from our goal is whatever we are letting affect us and lead us to overeating or lack of exercise. If we come into the funnel from the top, we're dealing with the real issue. The weight loss is going to happen and it's going to be permanent once we've dealt with the thing that kept getting in the way. Take a breath, and then start pouring into your mind alternative ways of responding vs. reacting. KEEPING YOUR MIND TUNED FOR SUCCESS I want to remind you that absolutely no one can underestimate the power of the mind and its role in our success! It is imperative to keep our minds right and on the right track if we are to achieve balanced success in our career, finances, health, emotions, relationships and spiritual lives. The analogy I want to use here is one of a radio station. For example, there may be a "Success" station. But the only way you can hear a radio station is to be tuned into it. If its even a little off, you can't get the full effect. The same is true with our mind and success. If our minds and our thoughts get sidetracked, our success will get sidetracked. As our minds stay tuned to "success" our bodies will then carry out our plan for success and we will begin to experience abundance! So here are some ways to keep "tuned in" to success! Use Your Innate Ability to Decide and Choose. When we constantly flex our muscle of choice, we build it up and it helps keep us on track for success. It is just like working out. The more we do, the stronger we get--the more "fit" we become. Do you want to keep your mind tuned for success? Keep it healthy by making good choices and decisions on a regular basis. For example, do you have a bad habit? Then flex your mind muscle and choose to change--today. If you choose to stay the same (and those are the only two choices) you will have just chosen to tune your mind to a different station other than "success." Put Good Stuff Into Your Brain. There are lots of things that want to work their way into our minds (and eventually work themselves out again in our actions). But what about the things we put in our minds on purpose? We can choose to put good stuff in on a regular basis. Do you take time each day to put good things into your mind, to tune into success? Here are two things to consider when you are choosing what to put into your mind: first, is it positive? Will it build you up or tear you down? Will it make you a better person, or lesser? Will you grow from it or not? Will it tune you to success or not? Secondly, will it move you toward your goals in the areas of your life that you want to see success and abundance in? Keep the Junk Out. There will always be junk floating around, like a co-worker who complains all the time. What surprises me is how many people who want success, actually willfully choose to put junk into their minds and then expect to be tuned into success. Here are some thoughts on this: first, evaluate everything that you put into your mind. Evaluate what you read, listen to and watch. Do the things that you read, listen to and watch move you toward your goals or away from them?We can learn to overcome our reactions. Once we figure out the top of the funnel we can make changes to our eating and exercise patterns that will allow us to be successful in those areas as well.  Significant changes in our thoughts, attitudes and habits will allow us to make great choices when we're hungry and make better choices when we aren't hungry.

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Diet & Nutrition

Lisa Vermillion

2005-11-01 16:19:00

: There is such great food during the holidays, how do I stay in control?

ANSWER: Don't fret my friends. The holidays can bring about weight gain, but they don't have to. Here are some tips to help you through the season.First, have a plan! This time of year we are bombarded with parties and gatherings that center around family, friends and of course FOOD. Before you head out to that first get-together, take some time and think about how you are going to:-Handle being offered foods you'd prefer not to eat and what to eat instead. -Handle well-meaning relatives and their comments about your weight loss efforts. -You'll also want to spend some time coming up with some fun ways to enjoy the season that don't revolve around food, like outdoor activities with the family and making crafts (not cookies) with the kids. -Keeping a journal is a great way for you to not only create a plan, but to stick to it. The more concrete your plan is to you the more you'll stay true to your plan. It will also help you to reflect on your victories. Start looking for all the things you are doing right and document those things. Did you know that the average American gains 9-15 lbs over the holidays? Don't become a statistic!-Whatever you do, don't go to a party hungry or "save your appetite" for a big end-of-the-day meal with the family. The best idea is to eat light, but eat before the gathering so you're not ravenous by the time you get there. Here are some healthy and fiber rich/satisfying foods to enjoy prior to your gatherings so you're not grabbing everything in sight when you get to the party snacks:-Bran muffins (Low Fat)-Oatmeal (good old fashioned for the most fiber) -Many breakfast cereals (check the label to  be sure your favorite is fiber-rich) -Whole grain toast -Most fruits (But be sure to eat the skin of  your apple, where the most fiber is!)-Dried fruits aren't the best choice for sati ety - the more water a fruit has in it,  the more full you will feel after eating it.-Mixed raw veggies-Sourdough pretzels Protein choices are also a safe bet to stave off hunger:-Nuts like almonds are high in protein and will give you an energy burst. Don't be afraid to eat them just because they are higher in fat and calories. You just have to watch your ortion size. Try a handful of almonds for a crunch craving satisfier that will fill you up.-Go for a "two-fer" by combining two snacks into one. Putting peanut butter on your apple will give you a power surge. -Eat some reduced fat cubes of cheese with your fruit. -Yogurt is a great way to sneak dairy into your diet if you don't like drinking milk. Dairy products contain calcium, and recent search has shown that calcium may actually help us lose weight.Thereare regular, reduced, and non-fat varietiesand many brands of yogurt. If you don't like it at first - keep tastesting until youfind one you love. Yogurt packs a protein punch that will help you feel energized and satiated. Check the label for Lacidophilus (live active yogurt cultures)and you'll be doing your tummy a favor. L. acidophilus benefits digestive health.   -If your gathering is a potluck, take something that you know will be healthier, that way you know you can enjoy the party without feeling guilty. If you decide to have something that is not as healthy, chose one or two items and have a small portion, then compensate with more activity the next day or two. -Just because summer is gone, it doesn't mean outdoors is off limits! Don't let a beautiful day pass you by without taking a walk outside. -When at a party, don't just watch everyone dance, join in! Movement is movement - we just need more of it! -Take your exercise videos with you and get the kids in on the aerobic action with you a for a few hours after lunch. -After-turkey-day shopping on the itinerary? Park far away from the entrance (Chances are, you'll probably have no choice anyway!), take the steps instead of the elevator, and "explore" a new mall from one end to the other instead of following the directory. Just  be sure to take along your sneakers! Incorporate extra walking wherever you can on your shopping extravaganza. Your credit cards won't be the only thing getting a workout! You don't have to be a statistic.  Make healthy choices, enjoy your friends and family and keep on moving.

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Diet & Nutrition

Rod Baumberger

2005-11-01 16:19:00

: Where did the tradition of "kissing under the mistletoe" begin?

ANSWER: Kissing under the mistletoe is believed to be first associated with the Greek festival of Saturnalia and later with primitive marriage rites, which probably originated from two beliefs: one belief was that mistletoe holds the power to bestow fertility. The second belief was that the dung (which the mistletoe would also possess) offered "life-giving" power.The eighteenth-century English are credited with the origin of a "kissing ball", which may have led to the tradition of kissing under mistletoe. During the Christmas season, a young lady standing under a ball of mistletoe, brightly trimmed with evergreens, ribbons, and ornaments, cannot refuse to be kissed if approached by a suitor. Such a kiss could mean deep romance or lasting friendship and goodwill. If the girl remained unkissed, she could expect not to marry within the following year. Today, if a couple in love exchanges a kiss under the mistletoe, it is interpreted as a promise to marry, as well as a prediction of happiness and long life, and kisses can be exchanged under the mistletoe any time during the holiday season. Whether we believe in it or not, kissing under the mistletoe always makes for fun at Holiday celebrations.A couple of tips to keep your fresh mistletoe looking "kiss-worthy":  make sure that you hang your mistletoe in a cool place away from heaters, cold drafts, and areas where cooking will take place. Mist it 2-3 times daily. Traditionally, a sprig of mistletoe, if cared for as described, will last throughout the New Year's Celebrations.

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Diet & Nutrition

Lisa Vermillion

2005-10-01 14:59:00

: My family and I eat out a lot, so how can I eat healthy and still order something off the "regular" menu rather than the low-fat, low-calorie, low-carb menu that every restaurant seems to have now?

ANSWER: In our fast paced lifestyle dining out has become a norm for many families. Although one does not necessarily need to choose from the light menu, many times these are among the healthiest choices on the menu. There are several ways to eat healthy when dining out.  First, look for menu buzzwords that signal lower fat choices like steamed, grilled, broiled, roasted, stir-fried, poached, marinara, teriyaki, or salsa. Higher fat foods are breaded, fried, creamed, au gratin, scalloped, hollandaise, Mornay, gravy, battered, sautéed, white sauce, Alfredo, creamy, Parmigiana and Pesto.   Second, most restaurants will prepare foods more healthfully if you ask. For example, ask for steamed veggies instead of fries, or ask that your meat be grilled instead of sautéed. Ask for sauces or dressings on the side, and request that visible fat be removed before preparation. Don't be afraid to ask for what you need.Finally, portion sizes are usually larger than a serving size so try one of these suggestions: Ask for smaller portions, split an entrée with a friend, or ask for a take home box at the beginning of the meal, divide the meal into portions when it is served, and take home the second serving for another meal.  Here are a few suggestions for better choices when choosing ethnic foods:  • Chinese -Chose wonton soup, Chinese greens, steamed beef with pea pods, steamed white or brown rice, steamed fish, steamed or vegetable based dishes.• Italian -pasta with marinara sauce, pasta primavera, minestrone soup, lean veal, chicken or fish, tomato-based marinara, marsala, and cacciatore sauces on pasta.• Mexican -Beans and rice, gazpacho, steamed tortillas, black bean/vegetable soup, plain tostadas and burritos, grilled meat and veggie dishes, tomatoes and chili sauces.Any eating plan for maintaining a healthy weight must be one that you can continue for the rest of your life. By simply taking a few moments to study the menu, making wise choices and watching portion sizes, you can make dining out fit into a healthy lifestyle.

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Diet & Nutrition

Rod Baumberger

2005-09-01 14:36:00

:  Who invented the corn dog?

ANSWER: Sometimes, I spend sleepless nights wondering about different foods and their origins. It's comforting to know that I'm not the only one who wonders…"Where did _?_come from?" To answer your question concerning the Corn Dog, I did some research on the website of Chef Emeril Lagasse, Emeril's Notes from the Kitchen. Just so you'll know, the Corn Dog was created in 1942 at the Texas State Fair by Texan Neil Fletcher. Following are some other fun food facts that I found:• Hot dogs or frankfurters are believed to have originated in Frankfurt, Germany around 1484, although some credited the creation to a German butcher from the early 17th century. The American hot dog on a bun is first believed to have been sold from pushcarts on the streets of New York City during the 1860s although there is some debate. What we do know for certain is that New Yorker Harry M. Stevens popularized the term "red hots" and cartoonist T.A. Dorgan gave them their famous name when he drew one as a dachshund on an elongated bun around 1906 and called it a "hot dog."• Americans eat more than 16 billion hot dogs each year. • Why Devil's Food cake is called Devil's Food? Research suggests that there is no one answer, but most agree that it is an American invention that appeared around the turn of the 20th century. Some believe Devil's Food is so called because it's sinfully rich and delicious. Others say the name is a play on opposites: dark and rich versus light and airy angel food. Just so you know, the difference between Devil's Food cake and Chocolate cake is the amount of chocolate used - more chocolate produces a dark, black, Devil's Food. • Brunch: it's not quite breakfast, not quite lunch. A British invention from 1895, brunch originated as a meal taken late in the morning or just around noon to make life brighter for Saturday-night carousers. While the practice of having brunch did not catch on in the United States until the 1930s, today it is major part of many hotel and restaurant weekend menus.• The Hamburger: Although there is some question as to who exactly created it, there is no doubt that it's an American favorite since over 11 billion are consumed annually. Some culinary historians claim that the hamburger was introduced at the St. Louis World's Fair in 1904 where a fellow by the name of Fletcher Davis sold a sandwich that was composed of a beef patty tucked between two slices of baked bread and dressed with mustard-flavored mayonnaise, onions and cucumber pickles. • Condensed milk, created in 1853 gained popularity wherever milk was unavailable or undrinkable in the heat. Gail Borden was a surveyor, inventor and businessman who settled in Texas and was known for surveying and laying out Galveston. He developed a meat biscuit in 1851, and after several failed attempts, finally developed a method to make condensed milk. Obtaining a patent from the U.S. Patent Office was difficult, but Borden was finally granted his patent in 1856. In the beginning condensed milk was a business failure. Then, with financial backing, Borden founded the New York Condensed Milk Company, later renamed Borden Inc., which grew into the largest dairy company in the U.S.• Condensed milk is milk reduced by evaporation, with sugar added. One can (14 ounces) is the same as a quart of whole milk with 7 ounces of sugar.• June of 1847, donuts were said to be invented. Believe it or not, the story holds that a sea captain created the doughnut when he cut out the un-cooked center of his mother's fry-cakes. Another story attributes doughnuts to the Pennsylvania Dutch and their fry cakes. But these stories are filled with holes because archaeologists have found petrified doughnuts in prehistoric Native American ruins of the southwestern U.S. • Twinkie creator James Dewar supposedly ate two Twinkies a day until he died in June, 1985.• The lollypop was created in 1909 by an employee, George Smith, of a Connecticut candy maker. He named it after a popular race horse at the time---Lolly Pop.• During World War II, Spam (a product that was first introduced by George A. Hormel & Company in 1937) became a popular ration of the military. Hawaiians consume more Spam than any other state per year, followed by Alaska, Texas, Alabama, and Arkansas. • It is said that the blender was invented in early January 1922 by Stephen Poplawski. He was the first to put a spinning blade at the bottom of a container and used his appliance to make soda fountain drinks. In 1935, Fred Osius (one of the founders of Hamilton Beach Company) improved on Poplawski's idea and came up with the famous Waring Blender. I'm sure you'll sleep better knowing these fun facts! If you have any food facts to add to this list, please email: editor@theqandatimes.com

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Diet & Nutrition

Lisa Vermillion

2005-09-01 11:27:00

: Does the consumption of caffeine hamper your efforts to lose weight?

ANSWER: Nine out of ten Americans consume some type of caffeine regularly. Many people use caffeine to chase away fatigue and perk themselves up. Some studies have been done on the effects of caffeine on resting energy expenditure (REE) and weight loss. While caffeine does seem to increase REE in the short term, few studies indicate that the increase has significant effect on weight loss. Although caffeine may not directly hamper weight loss, it does so in a round-about-way. No one denies that heavy caffeine use can cause restlessness, irritability, and sleeplessness. Chronically losing sleep, or sleep deprivation, not only saps your memory and learning abilities, but increases your risk of obesity. Food is your body's source of energy. When the body is struggling to maintain its energy balance from lack of sleep, it will do what it must to get the energy it craves.  Caffeine's stimulant qualities only last a few hours. When the body begins to come down off the caffeine "high", it will naturally begin to look for a way to restore energy balance.  If sleep isn't possible, the body goes in to survival mode to find the energy. At this point, most people grab whatever food happens to be available. Many people crave calorie dense foods that will satisfy the energy need quickly (high fat, high sugar foods).  Unfortunately, this begins a vicious cycle. High sugar foods provide a quick pick me up, but like caffeine, the perk is only temporary. When blood sugar levels begin to drop again, the body heads back on the path looking for food.  Sleep deprivation may also lower the hormone leptin. Leptin is released by the fat cells and tells the brain about the current energy balance of the body. Low leptin levels indicate starvation and increased appetite.  In one study Eve Van Cauter, a University of Chicago sleep researcher, found that leptin levels were 18% lower in men who were limited to 4 hours in bed. The men reported they felt the most hungry and craved carbohydrate-rich foods which are the body's source of energy, compared to men who were allowed up to 10 hours of sleep and reported being the least hungry. Another study from Columbia University in New York compared sleep patterns and obesity in 6,115 people.  Researchers found that people who sleep 2-4 hours a night are 73% more likely to be obese than those who get 7-9 hours. Those who get 5 or more hours of sleep a night are 50% more likely to be obese than normal sleepers. People who sleep 6 hours are 23% more likely to be obese. (USA Today 12-06-2004)Reducing or eliminating caffeine consumption can greatly impact the body's ability to lose weight. An abrupt change can cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. To minimize symptoms, gradually reduce the amount of caffeine you consume. For example, drink one less can of soda or drink a smaller cup of coffee each day. Replace caffinated beverages with decaf, or mix them half and half until you can come off the caffeine completely. Reducing or eliminating caffeine will aide in better rest thus reducing cravings which adversely affect weight loss.

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Diet & Nutrition

Rod Baumberger

2005-09-01 07:39:00

: We are having a Halloween dinner party this year. Do you have any fun menu suggestions?

ANSWER: For many people, Halloween in one of the most fun holidays of the year, and the Internet is chalk full of fun party ideas. One suggestion draws from an ancient tradition of the Celtic people of Ireland. Believe it or not, it's called a "Dumb Supper!" Many similar traditions exist in other cultures and religions around the world, and many still practice the tradition today. There are two versions of the "Dumb Supper." Some practiced it in order to invite relatives and loved ones who have passed to have dinner with them, while others say young women practiced the tradition in order to make the apparition of their future husband appear at the dinner table. Although most people would not want to participate in either version of the supper, here's a way to make it fun and lighthearted rather than downright creepy:• Traditionally, all the place settings are backwards (knives, forks, spoons in reverse order)• Cooks and guests walk backwards while preparing the meal and setting the table.  If you choose to practice this part of the dinner, please be careful!• According to tradition, the meal was eaten in complete silence, but this may not be very fun at a dinner party.Now for the best part:  • Dinner is served backwards as well!  This means you start with desert and end with a salad or appetizer.  Who wouldn't want to start off with desert?Here are some fun Halloween recipes from cooksrecipes.com that will make your own "Dumb Supper" a party to remember:Snack - "Critter Munch"• 1-1/2 cups animal cracker cookies• 6-ounce package any flavor goldfish-shaped crackers• 1 cup dried tart cherries• 1 cup plain candy-coated chocolate pieces• 1 cup honey roasted peanutsCombine all ingredients in a large mixing bowl. Store in a tightly covered container at room temperature.Desert - Caramel Nut Apples• 6 apples• 1 (14 ounce) package soft caramel candies• 1 cup finely chopped nutsRinse and dry apples.Place a wooden skewer or popsicle stick through the stem of each apple.Using a double boiler, melt caramel over low heat. Stir until melted and smooth.Dip apples in warm caramel and use spatula to spread evenly over entire surface. Sprinkle with chopped nuts.  Place on wax paper to harden.Main Dish - "Count Dracula's Turkey Bites With Peanut Sauce"• 1 1/2 pound turkey • 1 tablespoon packed brown sugar• 2 clove garlic, minced• 4 tablespoon minced onion• 1 teaspoon ground ginger• 1/2 cup roasted peanuts, unsalted• 2 tablespoon lemon juice• 1/4 cup soy sauce• 2 teaspoon coriander seed• 1/2 teaspoon cayenne pepper• 1/2 cup chicken broth• 1/4 cup butter, melted Blend all ingredients except turkey, broth and butter for one minute in a blender. Add chicken broth and butter, blend for another minute.Marinate turkey strips in this mixture for at least six hours.Drain marinade into a saucepan. Bring marinade to a boil, reduce heat and cook for 5 minutes. Use for dipping sauce.Grill or broil turkey strips for 7-8 minutes or until no longer pink.Makes 6 servings.Appetizer: Roasted Rosemary Pumpkin Seeds • 2 tablespoons dried rosemary• 2 cups fresh pumpkin seeds• 2 tablespoons olive oil• 2 tablespoons salt, or to taste Preheat oven to 350°F (175°C).Grind rosemary in a spice or coffee grinder.Combine ground rosemary with pumpkin seeds, olive oil and salt in a bowl; mix well. Spread seeds on a baking sheet.Bake 10 to 12 minutes or until seeds are crisp and brown. Makes 8 servings.Happy Halloween and enjoy!

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Diet & Nutrition

Rod Baumberger

2005-08-01 15:40:00

:  I've found lots of squash at the local Farmer's Markets, but how do you cook it?  Can it be grilled?

ANSWER:  As the Kansas weather gets hotter and hotter, we do see plenty of varieties of squash, usually more zucchini and summer squash. Cooking them on the grill is a quick and easy way to add great flavor that even the kids will eat. Select young squash, season lightly with herbs and olive oil and just grill until they have good marks. When selecting a good squash, regardless of the type, look for one that is heavy for its size, has a rich color and is free of bruises and blemishes. Summer squash, best when small, like zucchini, crookneck, and pattypan should have a bright color.  The easiest way to prepare squash on the grill is to cut in half, right down the middle. Make sure that the pieces are even and are not too thick or they will cook too slowly. Larger squash may need to be cut into three or four pieces. Clean out all the seeds and strings and wash. Next mix together some olive oil with fresh herbs, chopped finely, like basil, cilantro, and oregano. Brush the mixture over the exposed "meat" and place directly on a medium hot grill. You want to get good grill marks on the squash but watch for burning. The concave shape of the squash will trap in moisture and help steam the insides. Remove from the grill and serve hot. You can also cut squash into smaller pieces and wrap in foil alone or mixed up with other vegetables. Grill these packages on an upper rack or off to the side of the fire. Turn occasionally to even out the cooking and prevent burning. Squash can also be placed on kebab skewers and grilled.  Squash is a great source of many essential nutrients. The quick cooking of the grill and added smoky flavor will make them a treat that the family won't push off to the side of the plate. They also look great on the grill so you can really impress the neighbors with your grilling ability without even trying.

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Diet & Nutrition

Rod Baumberger

2005-07-01 11:46:00

: How do I grill the perfect backyard burger?

ANSWER: Although most outdoor chefs will disagree (OK guys-there really is an art to outdoor cooking), grilling the perfect burger is simple as long as you keep a few important tips in mind. Start with the patty. Americans tend to think that a burger has to be an "all beef patty", but you can really use most anything: pork, turkey, lamb or even a veggie patty. Of course beef is great too. Get the medium fat, coarse ground beef to make the perfect patty. • While the grill is heating, mix the ground chuck, salt, and pepper (and any additional spices desired) in a medium mixing bowl. Mix lightly, using your hands. (Remember wash your hands before and after handling ground beef.) When making hamburger patties make sure they have a consistency that will hold  together on the grill. Form into patties 1” thick by 5" in diameter.• Oil the cooking grate on your grill. You can use cooking spray or oil on a paper towel.• Preheat grill to a high temperature.A hot grill is one you cannot hold your hand over. To test heat, place you hand just above the cooking grate. If it's too hot to keep your hand in place, then the grill is just right.• Quickly place all the patties on the hot grill and close the lid.• Wait about 2-3 minutes.• With a metal spatula test to see if the burger easily lifts from the grate. If not continue grilling, until it does.• Flip all the patties.• Close lid and continue grilling for another 2-3 minutes.• Once again check the patties to make sure they have released from the grate and flip one more time.• Continue grilling until juices from the burgers run clear and the patties have a solid feel.• Remove from grill and check to make sure they are cooked through by using a fork to pierce through the center.If burgers are too pink in the middle return to grill for another minute or so. Otherwise serve as desired.

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Diet & Nutrition

Rod Baumberger

2005-06-01 09:50:00

: I'm dreading summer only because with kids in summer activities, a working mom just can't keep up! How do I keep my family fed without relying on a fast food diet?

ANSWER: Face it. Our lives these days are busy. Eating out or going to the grocery store today for tonight's dinner can be very costly. A family of 4 can easily spend $20+ on a fast food dinner or pre-packaged frozen dinners. But, who has time to cook dinner every night, right? Fix it and freeze it! Designate one day to filling your freezer with easy to prepare foods. And…it's healthier. You will naturally eat fewer processed foods, fats, salt, and preservatives because you are in control of the ingredients in each recipe. You can easily boost your fiber, vitamin and mineral intake by planning ahead and freezing your foods! Substitutions are a snap which makes cooking for special diets much easier when you freezer cook. Make a list of the kinds of foods you and/or your kids will eat, and see which ones could be frozen ahead of time. Meats frozen in marinades are GREAT for the grill! Use zip-lock bags to package any meats that you enjoy. Just drop meat in the bags and add your favorite marinade and seasonings. Zip it up (don't forget to label with a waterproof marker just what's inside) shake it around to ensure even coating, and store it in your freezer. Before leaving for work in the morning remove it from the freezer and place on the bottom shelf (farthest away from freezer section) of the refrigerator. It should be thawed by the time you get home and ready to cook on the grill. Don't leave meat on the counter to thaw, it could become too thawed. If the meat is still a little frozen, don't worry. It will still cook evenly over a low heat. Buying the family sized packages of meat save you money, and adding different marinades and seasonings gives you flexibility in flavoring; American favorites, Chinese, Mexican, Italian - it's your choice! Cook rice and pasta in advance for cool, quick summer salads. Cooking, draining and chilling the pasta and rice always takes the longest when preparing these recipes, so do it ahead of time! Just thaw; add some fresh vegetables, shredded cheese, and Italian dressing and it's ready to serve! Pre-package frozen foods for summer schedules. Does everyone eat at a different time? Does dinner need to be taken to the ball field? Consider individual packaging in rigid disposable containers or small freezer bags. Pre-cook for easy microwave re-heats.  Summer in Kansas means that it's usually too hot to turn on the oven every day.  Cook all of your meatballs or casseroles during one big cooking session.  Then divide them down into smaller servings for easy re-heats. Freeze delicious fruit salads ahead of time.  Individual serving cups are a good idea for "grab as you go" meals or kid servings. For many of us, it's not the cooking that we hate. It's the daily grind of it all. Having food in the freezer gives you the flexibility to decide when you want to cook, and when you don't!

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Diet & Nutrition

Rod Baumberger

2005-05-01 09:03:00

: It seems like there is a Mexican restaurant on every corner, but the menus are all different. Can you explain true, traditional Mexican food?

ANSWER: The popularity of Mexican cuisine around the world attests to the tremendous variety of dishes coming from all areas of that country. The richness of the cuisine flows from the concern for the sensory experience of eating. It is often said that "cuisine is culture", and to understand the development of Mexican cuisine it is important to know something of the history of Mexico. In the pre-Colombian period, the diet of Mexican ancestors was purely native, with nutrition based on the great product of Mexican agriculture, corn. When thrashed and boiled into a "pozole", the corn could be made into flavorful tortillas and tamales, or rendered into flour for other variations. The diet of corn was supplemented with vegetables and meat. A great variety of spices, known as "chile," could be combined with sweet potato, beans, squash, "chayote", and "jicama". Early Mexicans also relied on herbs such as "los quelites", "quintoniles", "huazontles", and a wide range of mushrooms. Indigenous wildlife such as deer, rabbits, armadillos, raccoons, "tepezcuintles", and birds such as turkeys, pigeons, and quails could also be served. Even turtles, snakes, and frogs could be made to complement the Native American plate. After the Conquest and during the colonial period, the country's cuisine changed dramatically with the culinary influences brought along by the Spanish. With the conquistadores and their descendants came a taste for "cebada", for rice, olives, wines, spices from India, beef, and different kinds of fruit. Today's Mexican cuisine is a blend of the original Indian fare with the Spanish. Some of the greatest innovations in Mexican cuisine came from the inspiration of nuns, among whose activities were to cook for the monks and priests. In great feasts held in the honor of the Viceroy, the nuns of the famous convents in Puebla, Michoacan and Oaxaca attained brilliance in traditional bakery. The nuns developed many new pastries and covered sweets, including "natillas", "jamoncillos", "cajetas", and "buòuelos". The most famous of the nuns creations is the spicy "mole poblano" sauce born from the "mulli" a typical sauce of the "nahuas" which combines a variety of "chiles". For a dinner to receive a new archbishop, one of the nuns of the Convento de Santa Rosa de Puebla decided to alter the "mulli" by adding other seasonings such as chocolate, peanuts, sesame and cinnamon just to reduce its overwhelming spiciness. During the 19th century, Mexican woman played a profound role in domestic life. To be a good woman in Mexico means to have a profound knowledge and great skill in preparing the cuisine. The imagination, talent and gift for improvisation of the women of that period contributed much to the recipes which have been handed down to us. The demand for their delicious dishes around the world is a testament to them. Mexicans are very proud of their cuisine.

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Diet & Nutrition

Rod Baumberger

2005-01-01 08:51:00

: Where did the tradition of eating Black-eyed peas at New Years come from?

ANSWER: A staple in the Southern diet for over 300 years, Black-eyed peas have long been associated with good luck. A dish of peas is a New Year's tradition in most areas of the South, thought to bring luck and prosperity for the New Year. The symbols of luck have survived their ancient origins and are fascinating to trace. Those connected with foods tend to have obvious connections to fertility, health, abundance, and survival. Tracking these symbolisms is a wonderful trip into folklore and legend. Foods used as luck symbols have to be available foods. After all, if an entire culture is to use them (that is, rich and poor alike), it must be something everyone is familiar with, rooted in tradition, commonly grown, abundant at that season, and within the reach of everyone, if only now and then.Black-eyed peas are an ancient crop that spread from central Africa and was brought to America around 1700. George Washington Carver promoted it as an excellent food, for man or beast. They are also known as cowpeas and are still used to feed cattle. Black-eyed peas are full of protein, and fiber, but are very low in fat.

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Diet & Nutrition

Rod Baumberger

2004-12-01 09:19:00

: It never fails.  All of the family comes in during the holidays and the meal that generally goes begging is breakfast.  Any ideas?

ANSWER: Today's lifestyles find us stressed out and filled with anxiety during the time of year that should be the most enjoyable. This might be a good time to realize that perfection isn't everything. There are shortcuts that just might offer us some time to reflect and realize what this grandest of all holiday seasons should be about. Peace. Whether or not one has a personal religious belief, the holiday season should speak peace. Traditions are anything that you do the same way each year. People are often very attached to seemingly little, unimportant things, but it is those tiny rituals that really grow in your heart. Christmas is family time, so impress this on all members of your family. Don't be afraid to delegate! Remind everyone of the true spirit of Christmas. Prepare as much as possible in advance. If you ask guests to bring a dish, assign something specific so you don't have duplication. To make your Christmas morning as peaceful and stress free as possible, try my recipe for Christmas Morning Brunch, which can be prepared the night before:Christmas Morning Muffins  4      English muffins- split  16     slices bacon    8     large eggs, poached, still          slightly runny  Sauce 1/4      cup butter or margarine  1/4  cup flour  1     teaspoon paprika  1/4      teaspoon pepper  1     pinch nutmeg  2     cups milk  2     cups swiss cheese, grated  1/2      cup dry white wine (or alcohol free)  Topping 1     tablespoon butter or margarine  1/2      cup corn flakes, crushed 

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Diet & Nutrition

Rod Baumberger

2004-10-01 15:07:00

: What are some alternatives to the Thanksgiving feast that do not include the traditional turkey?

ANSWER: Thanks-giving without Turkey? It's hard to imagine, but if you're considering forgoing the traditional turkey, you might want to choose a smaller bird, such as chicken or maybe a Rock Cornish game hen. Both cook faster and are easier to carve than a turkey. There are a range of chickens, from 5 lb. roasters to petite 2 1/2 lb. broilers. Or, if you're considering forgoing poultry altogether, try stuffed pork or lamb chops. Chops should be at least an inch thick to allow for stuffing. (The following stuffing recipes will work well with any of the above mentioned main courses):

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Diet & Nutrition

Rod Baumberger

2004-08-01 11:51:00

: I am planning a get together with some of my co-workers. Do you have any recipes for appetizers that are "outside of the norm"?

ANSWER: This re-cipe for Lobster Rolls is definitely "outside of the box" when speaking about appetizers. It is relatively easy and only takes a few minutes to prepare. The best part of it is, your guests will think you've spent hours just for them!

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Diet & Nutrition

Rod Baumberger

2004-08-01 11:28:00

: My family has grown tired of grilling the same old hamburgers every time we plan a family get together.  So what kind of ideas can you give me to shake things up with my lifeless burgers?

ANSWER:  Well there are so many great ideas for grilling hamburgers that it is hard to pick just one, but here is one that is a big hit with my family. 

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Diet & Nutrition

Rod Baumberger

2004-07-01 11:24:00

:  It seems like I get invited to lots of 4th of July cookouts. Do you have any recommendations for great salads that really go over well?

ANSWER:  This recipe will allow you to prepare in advance and then put it all together once you're ready. It is a great recipe for Baby Spinach salad with a Roasted Tomato dressing. This will be a definite crowd pleaser!

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Diet & Nutrition

Rod Baumberger

2004-06-01 12:23:00

:  My family is gathering at our house for a summer reunion. Can you give me any ideas on how to feed a large group of varied ages without working myself to death?

ANSWER:  Build your own Steak Kabobs!Dijon-Rosemary Steak: 1 tablespoon Dijon mustard 2 tablespoons fresh rosemary, stemmed 4 cloves garlic, minced 2 tablespoons freshly squeezed lemon juice 2 tablespoons balsamic vinegar 1/4 cup olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 pound sirloin steak, cut into 1-inch cubes Whisk together all Dijon-Rosemary Steak ingredients (except steak) in a bowl. Toss the steak in the mixture until evenly coated. Cover and marinate in refrigerator for 2 hours. Veggies: Bell peppers Onions Cherry tomatoes Mushrooms Italian squash Baby potatoes, boiled until cooked through Corn on the cob, husked and sliced into 1/2-inch-thick rounds Cut vegetables into bite-size pieces. Balsamic Basting Vinaigrette for Veggies: 1/4 cup olive oil 2 tablespoons balsamic vinegar Salt and pepper Puree balsamic basting vinaigrette ingredients in a blender for 30 seconds.  Note: If using bamboo skewers, soak them in water for 1 hour to retard charring. Place steak and veggies in individual bowls and set out buffet style. Instruct your guests to skewer their own kabobs and baste veggies with balsamic vinaigrette. Grill kabobs directly over heat source for about 10-15 minutes, turning 1/4 rotation every 2-3 minutes, or until the meat is cooked throughout.  Serve with a salad or fruit, a cold beverage of choice, relax and enjoy your company!

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Diet & Nutrition

Steve Brotton

2004-05-01 17:17:00

Question:  Is there such a thing as a ‘healthy’ tan?

ANSWER:  This question is asked frequently, and the answer should be NO. But our skin has certain protective mechanisms that become active whenever it is exposed to sunlight. One is pigmentation, which is caused by melanin, and the other is the thickening of the epidermis and horny layer of the skin. However these protective mechanisms occur only after chronic light exposure and cannot fully remove the chances of getting sunburn or cause other skin reactions due to UV radiation. Even on a cloudy day, 70% to 80% of UV radiation can pass through thin clouds. On cloudy days your skin might feel cooler and because of this it is less likely you will notice you are getting sun burned, which can become quite a problem.Tanning beds cannot provide you with a healthy tan since they use an amount of UVA radiation that is two to three times higher than from the sun at sea level. The best way to get a "healthy" tan is using a self-tanning cosmetic product. They usually contain an active ingredient called dihydroxyacetone that stains the outer layer of the skin so it will appear darker. Be aware that this type of tan will not provide sun protection since it has no impact on the production of melanin.It is true that the body needs a small amount of sunlight in order to produce Vitamin D, however, much less than it takes to get a tan. Most people today associate a suntan with good health and vitality, yet few realize that sun exposure accumulates over the years and could lead to premature aging of the skin and/or can cause many forms of skin cancer.Playing out in the sun is fun, so put on a good amount of sun protection cream with at least SPF 15. Reapply every one to two hours. You will still tan but it will just take longer. However the SPF is a shield to prevent you from sunburn. A SPF 20 for instance allows you to stay in the sun 20 times longer without getting sunburn, than it would with no sunscreen at all. Therefore you will tan as much as with a SPF 8 if you stay proportionately longer in the sun. But anyhow always be aware that a high SPF is not your license to stay in the sun and fry. Any impact of UV-radiation - be it a tan or sunburn - can lead to skin cancer! Sunscreen should not be your first choice of protection. Cover up or stay in the shade!

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Diet & Nutrition

Rod Baumberger

2004-05-01 15:16:00

Question:  Cinco de Mayo (May 5th) is a great celebration in our family. Do you have any fun Mexican dishes to add to the festivities?

ANSWER:  You are right, Cinco de Mayo is becoming much more popular in our area than in years past. Many public festivities are available but if you are going to keep the fun at home, let’s look at a few ways to spice things up a bit!First, we don't want to leave the kids out, so here is a simple "kid friendly" recipe that is easy enough for them to help prepare:Kid Friendly Margarita PunchYou will need:3 ounces frozen lemonade concentrate3 ounces frozen limeade concentrate1/4 cup powdered sugar 1 1/2 cups crushed ice1/2 liter lemon lime soda1 thinly sliced lemon or lime Combine the concentrates, powdered sugar, and crushed ice in a large freezer proof container. Cover tightly and freeze for at least one hour and up to a month. Place the frozen mixture into a large punch bowl. Slowly pour in the soda and add the lime/lemon slices. Serve in chilled salt or sugar-rimmed glasses. Makes 4 servings. Now that the little ones are busy you can prepare a Mexican tradition that everyone is sure to love!Chile RellenosYou will need:8 poblano chiles 3/4 pound grated mild cheddar cheese (about 3 cups) Vegetable shortening for frying 1/2 cup all-purpose flour 2 1/2 teaspoons salt 1/2 teaspoon freshly ground black pepper 4 large egg yolks, beaten 4 large egg whites, beaten until foamy 1/4 pound grated sharp cheddar (about 1  cup) Accompaniment: Prepared salsa Using a long-handled fork, char chiles over an open flame, turning, until skins are blackened, 4 to 6 minutes. (Alternatively, broil chiles on a broiler pan about 2 inches from heat, turning occasionally until skins are blistered and charred.) Transfer chiles to a bowl and let stand, covered, until cool enough to handle. Using a small knife, carefully scrape the charred skin off the chiles (leave the stems attached). Carefully cut a lengthwise slit in each chile to form a pocket, and cut out and discard the seeds. Stuff each chile with some of the mild cheddar, and thread shut with a toothpick. In a large saucepan, melt enough shortening to reach 1/2-inch up the sides, and heat to 375 degrees F on a deep-fat thermometer. Preheat the broiler. In a bowl, combine flour, salt, and pepper. In another bowl, carefully fold yolks into egg whites. Working in batches, dredge the chiles in the flour and, using a slotted spoon, dip into the eggs to coat completely. Fry, turning occasionally, until golden, no more than a couple of minutes. Using a slotted spoon, transfer chiles (careful, they are delicate) to paper towels to drain. Arrange chiles on a flameproof plate and sprinkle with the sharp cheddar. Broil chiles just long enough to melt cheese and serve immediately, accompanied by salsa, if desired.Don't forget the decorations! Piñatas and sombreros (of all sizes) are items the children will use to entertain themselves while you are entertaining the child at heart!

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Diet & Nutrition

Steve Brotton

2004-04-01 16:41:00

Question:  What can you tell me about the long-term affects of the high-protein, low-carb diet craze?

ANSWER:  You are correct in saying diet craze! Yes, this is another fad diet. These types of diets are effective because a lot of people are losing weight but there are many health risks associated with removing any part of the food pyramid from your daily diet. Consuming a high percentage of your diet, as protein is contrary to everything respected authorities in nutrition know to be true. Simply put, it is not truly healthy. When you do not provide your body with adequate calories, it begins to slow the rate at which it burns calories down to a survival rate. In essence, your body begins to hold on to everything you do eat because it is not sure when it is going to be given the nourishment it needs. This makes weight loss next to impossible. Those who follow the extremely low-calorie diets (less than 1000 calories per day) have been known to stop losing weight after a few weeks. What's worse, when you come off such a low calorie diet, the rate at which you burn calories (aka metabolism) tends to remain at the lower level. Weight gain is then inevitable. To increase the rate at which your body burns calories, you need to eat small meals frequently throughout the course of the day. For instance, when you get up Eat Breakfast, this IS the most important meal of the day! Then between lunch and dinner have a low calorie, light snack. It is also important to eat your last meal 3 to 4 hours before you go to sleep. Your main goal should be to go no longer than 3 to 4 hours without eating something. It doesn't have to be much, especially in regards to your snacks.High protein diets trigger short-term weight loss through a process called ketosis. Ketosis occurs whenever the body lacks a sufficient supply of carbohydrates. During ketosis, your body (now in a carbohydrate depleted state) turns to other sources to satisfy its energy needs, including ketones from stored fat or protein. While it may seem like a good idea to have your body use stored fat for energy, you need to realize what is the cause…desperation. The desperation is a result of depriving your body of the necessary carbohydrates needed for energy. Normally, the concentration of ketones in the blood is very low. When adequate amounts of carbohydrates are not consumed the level of ketones may reach very high levels. Over a prolonged period of time ketosis can be very serious. Ketosis disturbs the body's acid-base balance. This happens because it is the body's counteraction to provide the fuel necessary to maintain normal brain function, as well as other tissues.This is one example of the damaging affects fad diets may have on your body so always consult your physician before acting on the latest infomercial!

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Diet & Nutrition

Rod Baumberger

2004-04-01 08:49:00

:  How did the tradition of serving ham for Easter come about?

ANSWER:  This type of pork is popular throughout the world.  The custom of serving ham at Easter goes back as far as William the Conqueror, who served it along with such things as gammon and tansy pudding.  Some believe that ham became traditional because the pig is a symbol of prosperity in many cultures.  Schwean haben, a popular German expression, literally means to "have a pig."  At one time it was fashionable to wear little figures of pigs on watch chains and charm bracelets.  Piggy banks for children may also be an expression of this age-old idea.Here is an excellent ham recipe for that Easter family get-together.Raspberry Glazed Ham(4-5 lb.) Fully cooked boneless smoked hamTbsp. lemon juice1/3 c. seedless red raspberry jam¼ c. dry white wine2 tsp. cornstarch1 tbsp. butterScore ham in a diamond pattern, if desired.  Place on a rack in a shallow roasting pan.  Bake uncovered, in 325-degree oven for 1-3/4 hours.  Meanwhile, in a small saucepan, blend wine and lemon juice into cornstarch.  Add about half of the jam.  Cook and stir until thickened and bubbly.  Stir in remaining jam and butter.  Heat and stir until butter is melted.  Brush ham with raspberry glaze.  Bake 10 minutes more.  Remove ham from oven and spoon remaining glaze over ham.  Garnish with watercress, if desired.  Will yield 6-8 servings.

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Diet & Nutrition

Rod Baumberger

2004-03-01 15:44:00

Rod Baumberger Question: Do you have any Irish toasts and traditions?

ANSWER:  The custom of toasting has been around for thousands of years. Some even claim that toasting is only a day or two younger than drinking itself. Primitive toasting dates back to Nomadic tribes who splattered a few drops of drink on sacrificial altars to appease the hunting Gods. According to historian Paul Dickson, "the first application of the word occurred in Bath, England in 1709." The story is told, "a 'noted beauty' of that fair city was seen bathing in public, when an admirer-so taken by her loveliness, filled a cup with the bath water and drank it in her honor! Soon after, another admirer (admittedly half-cocked) declared his admiration for the lady, but his revulsion for the bath water. He instead, offered to eat toast in her honor and the term stuck."The Irish, thanks in large part to St. Patrick's lasting influence, were one of the few literate people in Europe throughout the dark ages. Most Irish get their first practice at storytelling, blarney, and other verbal arts in pubs. The verse becomes every bit as rich and flowing as the Guinness. As the glasses fill and empty, patrons tell and retell their tales, polishing and refining their noble art. Here are just a few examples of Irish wit and wordplay. Raise a glass and pass on the tradition, St. Patrick would be pleased!"May the face of every good news and the back of every bad news be toward us.""May the roof above us never fall in, and may we friends gathered below never fall out.""May the grass grow long on the road to hell for want of use.""Oh, women's faults are many, us men have only two: every single thing we say, and everything we do."The Irish were not the inventors of the toast, they merely perfected the art form.

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Diet & Nutrition

Steve Brotton

2004-03-01 14:01:00

:  I am embarrassed to say, that I am growing dark hair on the fair skin of my chin and neck! (I'm a middle-aged woman.)  I understand that I am a good candidate for laser hair removal. I figure that the up- front costs of this will more than make up for the mental anguish and expense of the other chronic, long-term solutions. Can you provide any information on this or other techniques?

ANSWER:  Traditional hair removal techniques, such as shaving, plucking and waxing, provide only temporary relief. Electrolysis, although it can result in lessening hair growth, often requires years of ongoing and frequently painful treatments. Although electrolysis works well, it was painful and you have to let the hair grow out. Allergic reactions and ingrown hairs are common side effects of all these hair removal methods. Do not despair! There is hope. You might consider a Laser hair removal technique (this technique is permanent and it does bring hair removal to a new level of effectiveness and convenience with longer lasting results).  Over time, hair growth will be slower and finer.  Laser technique is relatively painless (most individuals experience no more than a slight stinging sensation as the laser pulses are applied). Each "pulse" of the red laser light takes less than a second to disable large numbers of hair follicles without damaging the surrounding skin. A treatment for facial hair is usually completed in less than ten minutes. The number of sessions will vary for each individual. During the first visit, the visible hair is disabled in the "active" phase of the growth cycle. Follicles in the "resting" stage will not be affected. Eventually, as these dormant hairs become active and begin to grow, additional sessions may be desired. Let's face it; excess body hair can be unsightly and embarrassing. Shaving, plucking, waxing and depilatory creams provide temporary fixes that are inconvenient, irritating and messy. Electrolysis is time consuming, sometimes painful, and is useful only in removing hair from small areas.Excess and unwanted hair is a common problem. Women frequently experience this condition on the face, especially the upper lip or eyebrow area, in the bikini area, under the arms or on the legs. Men often wish to rid themselves of hair on their back or chest. They too may have unwanted hair between their eyebrows or on other parts of their face.Advanced technology lasers and light sources are rapidly changing hair removal treatment, providing gentle, non-invasive and long-lasting solutions to unwanted hair.

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Diet & Nutrition

Rod Baumberger

2004-02-01 16:25:00

: With recent reports regarding the safety of using non-stick cookware, what steps can I take to make sure I am using my non-stick cookware correctly?

Rod Baumberger Question: With recent reports regarding the safety of using non-stick cookware, what steps can I take to make sure I am using my non-stick cookware correctly?Answer: Prior to market introduction non-stick coatings were subjected to exhaustive studies and from these studies were deemed acceptable for conventional kitchen use by the FDA.  Non-Stick cookware is sold in more than 40 countries worldwide and to date, no serious or chronic health effects have been recorded.To safely use your non-stick cookware it is important to note that it should never be overheated.  Low or medium heat is recommended for cookware with non-stick coatings.  The coatings are completely safe for normal kitchen use including baking or frying and can be used at a temperature of approximately 500oF.  Empty cookware should not be left on a hot stove or in a hot oven.  It is not recommended to use non-stick cookware in a broiler as temperatures often exceed 500oF.  At these high temperatures, the quality of the coating may begin to deteriorate - it may discolor or lose its non-stick quality.Non-stick cookware is known for chipping or flaking over time with use.  Most coatings on non-stick cookware are no more than one one-thousandth of an inch thick.  Even with grandma's lightest touch eventually the finish will break up.  Here again there are no health issues with ingesting any non-stick particles as they are completely inert and passes through the body without interfering with anything.So it's ok to get those pancakes ready!

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Diet & Nutrition

Steve Brotton

2004-02-01 15:10:00

: When talking weight loss, can you have the best of both worlds, good health and fast results?

Steve Brotton Question: When talking weight loss, can you have the best of both worlds, good health and fast results?Answer: So many Americans today deal with the 'diet rollercoaster'. At some point, we have all picked up the phone and ordered the "latest amazing diet pill" or gallon of "miracle juice" that promises to take off 50 pounds between Friday evening and Monday morning. Lets face it; we as a society want instant gratification regardless of the cost. There is one simple rule to successfully losing weight while maintaining one's health. Cut calories without cutting nutrition. Starving yourself is fasting. Too many people think that calories alone are the secret to weight loss. They cut their calorie intake, and inadvertently starve themselves in the process. They find that they're feeling run down because they've lost muscle in addition to fat, which is unsafe and lowers a person's metabolism. Programs substituting highly nutritional supplements for the patient's usual food intake, which removes the decision about what and how much to eat, and to help overcome eating 'triggers' is known as medical fasting. If a person is planning to lose weight, especially at a rapid rate, a medical professional should monitor the patient throughout the process, as it's very important to know how the weight loss is occurring.  Healthful weight loss can reduce the onset and consequences of other medical problems. In addition, healthful weight loss can result in the patient eliminating or reducing their medications for high blood pressure and diabetes. This decision should only be made by a medical professional, and one that has worked with you through the weight loss process is in the perfect position to monitor this. Although most decisions to shed pounds begin with aesthetic goals, it's rewarding to discover the additional benefits of fewer health problems and more energy to enjoy a more active lifestyle. Working with a trusted professional is like having a partner on your side. Weekly visits offer a distinct psychological advantage. The patient is more focused on their goal and once they begin seeing results, the enthusiasm is shared and snowballs. It's beneficial to know that you have someone in your corner cheering you on.Anyone who's tried to diet knows that maintenance is the most important (and sometimes the most difficult) part of the weight loss process. Before you begin any medically supervised weight loss program, ask your medical professional the success rate for those who have tried the program prescribed for you. Many times, they will have information on individuals or groups that have worked a particular program that may have helpful information and encouragement to share.

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Diet & Nutrition

Rod Baumberger

2004-01-01 09:18:00

: What is the proper way to care for cast iron cookware?  My mother said they need to be seasoned, is this necessary?

Rod Baumberger Question: What is the proper way to care for cast iron cookware?  My mother said they need to be seasoned, is this necessary?Answer: Your cast iron cookware will last a lifetime with proper care and seasoning.  Seasoning is the process of allowing oil to be absorbed into the iron, which creates a natural non-stick, rust-proof finish. It is actually a very simple process to accomplish. First of all, you must wash your cookware with hot, soapy water and a stiff brush and then rinse and dry completely.  Next, apply a thin coat of melted vegetable shortening (i.e. Crisco) to the entire surface (including lid), both inside and out. Now line the lower oven rack with aluminum foil (to catch any drippings), and preheat your oven to 350o F.  Once oven has reached the required temperature place cookware upside down on upper oven rack and bake for one hour.  Let cookware cool before removing from oven.  It is a good idea to store your cookware in a cool, dry place.  If you have a lid for your cookware, place a folded paper towel between the lid and the cookware to allow air to circulate.  Always wash your cookware by hand.  Should your cookware develop a metallic taste or show signs of rust, never fear.  Wash with soap and hot water, scour off rust and re-season. It is also very important after each use that you clean using a stiff brush with hot water only and then towel dry immediately and apply a light coating of vegetable oil to cookware while still warm.  Remember seasoning takes time and with the proper care will develop that black shiny surface just like Grandma's cast iron cookware.

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Diet & Nutrition

Rod Baumberger

2003-12-01 09:34:00

: With family coming in from out of town for the holidays I don't want to spend the entire time in the kitchen.  Do you have a recipe that can be prepared in advance and frozen?

ANSWER: One of the best ideas for meals in advance would be Stew.  It still has your personal touch but it can be individually packaged, pulled from the freezer and popped into the microwave for a single serving or put back into the Dutch oven and re-heated (so everyone thinks you've been in the kitchen all day).  This is a great recipe for Stew... 

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Diet & Nutrition

Rod Baumberger

2003-11-01 14:21:00

: I am looking for unique recipes for the holidays.  Can you help me?

ANSWER:  How about Pork Loin Crown Rib Roast with Wild Rice, Sausage and Apple stuffing?

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Diet & Nutrition

Dan Ostrander

2003-02-01 15:07:00

:  Why do I need Vitamin C?

ANSWER:  Vitamin C has been an essential ingredient to life from before recorded history. It is utilized throughout the body for so many functions that it is probably safe to say that there are virtually no functions that it is not involved in from building and maintaining our tissues to fortifying our immune system.With very few exceptions, all animal species synthesize Vitamin C in their bodies. Humans, however do not! The generally excepted theory is that a genetic mutation occurred in man some tens of thousands of years ago that disabled this synthesis process in the human body. If man was receiving an adequate amount of Vitamin C from his primitive diet to allow a reasonable level of health, then it is possible for a mutation of this nature to take hold. Indeed, the process of natural selection favors those organisms with only the absolutely necessary machinery.Needless to say our diets have changed dramatically since then. We live in much less hospitable climates. We don't pick fresh fruit from trees like our primitive ancestors. Our diets are almost universally lacking in nutritional value and we have become a generation of "junk-food junkies" frequenting a myriad of fast-food establishments desperately seeking our next "fix". A sorry state of affairs indeed!While it is somewhat of a disservice to discuss one nutrient exclusively since our body's chemistry requires a long list of nutrients working in unison, Vitamin C stands out due to its importance and almost universal shortage. There are more than ten thousand published scientific papers stating that there is not one human disease or syndrome, from the common cold to cancer, that is not influenced either directly or indirectly by Vitamin C. Due to the strong relationship between Vitamin C and our immune systems, it is not surprising that viral and bacterial infections can be dealt with by our own systems when adequate Vitamin C is present in our bodies.Vitamin C, however, is not stored well in our bodies. We use it constantly and yet our intake is somewhat meager. Only with regular supplementation in quantities that fill our body's needs will we approach optimum health and the elimination of disease. In a quotation made by Nobel Laureate Albert Szent-Gyorgyi, M.D., Ph.D. (the discoverer of Vitamin C), he stated that: "All the same, I always had the feeling that not enough use was made of it [vitamin C] for supporting human health. The reasons are rather complex. The medical profession itself took a very narrow and wrong view. Lack of ascorbic acid [vitamin C] caused scurvy, so if there was no scurvy there was no lack of ascorbic acid. Nothing could be clearer than this. The only trouble was that scurvy is not a first symptom of lack but a final collapse, a pre-mortal syndrome, and there is a very wide gap between scurvy and full health. But nobody knows what full health is!"So the question remains, how much should a person take regularly?The amount of Vitamin C an individual requires is not determined by the absence of scurvy but by the level that promotes optimum health. Simply put, we need to take as much Vitamin C as our systems need to promote optimum health. This would include a daily maintenance dose taken over the course of the day (usually three times. Remember our bodies do not store Vitamin C very well) as well as increased daily dosages during times of illness. Everyone is different. The amount of Vitamin C that a person needs will vary according to his or her body's needs at any particular time. So how much should a person take? As a rule, a good daily maintenance dose for a normal healthy adult is between 3,000mg. (3 grams) to 4,000mg. (4 grams) per day split into three doses and taken over the course of the day. (i.e.: 1,000mg in the morning, 1,000mg at lunch and 1,000 at dinnertime) During times of illness, this dosage may be increased to 6,000mg to 8,000mg. per day.The question is often asked: "Can I overdose on Vitamin C?" The answer to this question is NO. Even at the higher levels, the worst side effect that could be experienced by an individual would be a case of diarrhea. This could easily be corrected by slightly backing off the dosage. Indeed, the real danger with Vitamin C is associated with inadequate dosages!The most important thing to remember regarding doses of Vitamin C is that the RDA levels of less than 100mg. barely gets you by. While this will prevent scurvy and keep you alive in the short term, it won't even get you close to optimum health.So what about natural sources of Vitamin C, such as fruit? Natural sources do provide some Vitamin C as well as other necessary nutritional elements. However, because of the way our body metabolisms have evolved and acclimated to fast food diets etc., the only way to supply our body with the Vitamin C it needs for optimum health is to supplement. That is not to say that we also need to modify our dietary habits toward a healthier eating lifestyle.No matter what condition your body is in, Vitamin C supplementation should be part of your daily regimen!

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Diet & Nutrition

Patti Dollarhide

2002-12-01 11:12:00

:  Is a low carbohydrate diet with a high protein diet good or bad? Will it work? Does it put the person at an undue risk for heart problems?

ANSWER:  This is the same question some beef producers asked me a couple of years ago - hoping that "eat as much beef as you want" would be the answer.  Doctors still cannot agree on just how much protein the average person needs or if all calories are alike.  Here's my opinion:An extreme diet of any kind - like one with unlimited meats and whole-milk dairy products-may not be a good idea because high-fat diets are thought to be connected with several chronic diseases such as heart disease and cancer.  Whenever you restrict a whole class of foods, you may miss out on some important nutrients.  No grains, fresh fruit and vegetables - come on! What kind of carbohydrates do these diets suggest lowering?  The ones you get in the gourmet muffin and large orange juice you down at mid-morning break?  A simple carbohydrate-load like that could be replaced with a better choice.  If you take away my complex carbohydrate, high-fiber granola concoction (alias "colon-blaster") and fresh fruit, I'll feel cheated. This special combination of steel cut oats, flax seed, sesame seeds, walnuts, rolled wheat flakes, spelt, raisins, dried fruit, wheat germ and honey surely does more for the body than just provide calories.Many people lose weight by "raising the protein, lowering the carbs" because they are also restricting calories.  Initially, water weight comes off first---a real boost to the ego when watching the scales.  New research shows when it comes to "feeling full," large amounts of protein seem to accomplish that more so than large intakes of carbohydrates or fat.  Several studies have shown a diet high in protein -- within limits -- can aid in weight loss. Doctors are finding not all calories are alike.  Some research says it has found high levels of protein also can help dieters regulate their food intake. The American Dietetic Association says more research is needed.High protein diets can encourage you to eat too much saturated fat and cholesterol, which can increase the risk of heart disease. Without enough carbohydrates, the body starts burning off fatty acids. Result? The kidneys can become overworked and may suffer serious damage in the process.  I confess to being a carbohydrate addict. I like cookies in the afternoon when the munchies hit.  My culinary interests always take me to the bakery recipes first-this dietitian has even been accused of sabotaging her own family's healthy eating efforts!  Over the years I've learned to experiment with entrees and salads and pretend to enjoy it.  I also keep fresh fruit and nuts at my desk and in the car-it takes some planning and self-control. The high protein message makes us listen up because naturally we all like to hear good news about our bad habits.  Until I find a way to "burn more calories by watching TV than exercising," I'll stick to what is known:  Satisfy your appetite with a variety of delicious foods-in moderation, and stay trim and healthy for a lifetime.  Get plenty of fruits and vegetables and exercise. You may have to learn to like both, but once you do you will wonder why you waited so long to take better care of yourself.

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Diet & Nutrition

Gloria Bayer

2002-11-01 15:46:00

: For once I would like someone to provide a logical explanation to a well balanced diet that makes sense and is easy to follow. Can anyone help?

ANSWER:  I am sure this question could have been passed on to any of the several fine writers for The Q & A Times. I am honored that it was passed to me. In order to do the best job possible, I will answer your question in several parts. This first part we will discuss is what everyone calls and assumes is "normal good health". Health is related to nutrient consumption. The body needs the correct raw materials to continually rebuild itself, power itself and maintain health. In recent years, science has begun to demonstrate the long-term effects of incorrect food choices. Diabetes and heart disease are just two nutrient-related diseases that come immediately to mind. As scientific data connecting nutrition and health has grown, more attention is being given to the subject of nutrition. The secrets of good nutrition are written in the life style of our ancestors. They consumed more than 100 different foods, fresh, unprocessed and therefore rich in vitamins and minerals. The hunter-gatherers also consumed a much greater quantity of food to support their comparatively vigorous life styles. The industrial revolution drastically reduced man's energy requirements. Modern man eats much less food, and the food he eats contains fewer nutrients. Missing food ingredients (nutrients) can often be provided by dietary supplementation. Diseases associated with dietary deficiency and imbalance are among the leading causes of illness and death in the United States. Diet is known to play a critical role in coronary heart disease.many types of cancer, cerebrovascular accident, hypertension, obesity, dental carries, gingivitis and periodontal diseases, and noninsulin-dependent diabetes mellitus. For example, heart disease is the leading cause of death in the United States, with coronary heart disease accounting for 1.5 million myocardial infarctions and nearly 500,000 deaths each year. Cancer of the colon, breast and prostate, closely associated with nutritional risk factors, causes more than 140,000 deaths every year. Other examples of diseases associated with nutritional factors are osteoporosis, dental carries, obesity, and iron deficiency anemia.Individuals with health challenges may have greater need for certain nutrients than the normal requirements for healthy individuals. A quote from Current Medical Diagnosis and Treatment: "Nutritional requirements vary not only from one individual to the next but from one day to the next in any given subject. They differ also with age, sex, and body size and during pregnancy and lactation. Different RDAs have been developed for different age and sex groups. Requirements vary also with such clinical circumstances as premature birth, aging, metabolic disorders, infections, chronic illness, medications, extremes of climate and physical activity, and the route of ingestion. The RDAs do not cover such situations-they are intended only for healthy populations. Next time we will begin to discuss what makes up a well balanced diet.

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Diet & Nutrition

Gloria Bayer

2002-10-01 13:43:00

QUESTION:  While reading about new ways to treat old illnesses, I read about something called a 'double-blind,             placebo-controlled study.  What is it? 

ANSWER:  Double-blind, placebo-controlled studies are widely considered to be the "gold standard" for substantiating a product's effectiveness in a specific clinical condition, or disease. A placebo-controlled study is one in which a  placebo is given to a portion of the people studied, and the others are given the product expected to have the effect.  Double-blind means that neither the patient nor the physician (clinical investigator) knows which product is being taken-whether placebo or functional product. In this way, the true effect of the functional ingredient can be separated     from mere perceived effects, or "placebo effects". Since the FDA requires that these type studies be completed before a new drug is approved for marketing, many people, especially health care professionals, are most familiar with this type study.  For further information, go to the website http://www.glycoscience.com/ and search for "double blind."  You will find studies on such diseases as osteoarthritis, hyperplasia, Alzheimer's, and immunodeficiency virus.

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Diet & Nutrition

Patti Dollarhide

2002-09-01 13:33:00

:  I recently read an article on the dangers of Dihyrodgen Monoxide, yet I see where it is used in all kinds of places like additives in jarred baby food, carbonated beverages, and even 'all natural' fruit juices. What is it? How is it produced? Is this a new chemical or gas? How does it harm you?

Question:  I recently read an article on the dangers of Dihyrodgen Monoxide, yet I see where it is used in all kinds of places like additives in jarred baby food, carbonated beverages, and even 'all natural' fruit juices. What is it? How is it produced? Is this a new chemical or gas? How does it harm you?Answer:  Your chemical in question, dihyrodgen monoxide, sounds like another way of talking about plain old water.Hydrogen and oxygen create water.When two hydrogen and one oxygen atom bind together, water is formed. One molecule of water has two atoms of hydrogen (abbreviated H) and one atom of oxygen (abbreviated 0). The chemical formula for water is H20.Obviously, someone is trying to make us afraid to eat!

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Diet & Nutrition

Patti Dollarhide

2002-09-01 11:12:00

:  What are fat blockers?  Do they work? 

Patti Dollarhide Question:  What are fat blockers?  Do they work? Answer:  Fat magnets, fat blockers…this tiny pill flunks out if you are looking for a guilt-free way to eat high fat foods.There are several products on the market that claim to help you turn french fries into a baked potato.   They do not reduce your appetite, but work by targeting your digestive system.  Dietary fat has to be broken down by enzymes before it can be absorbed.  When taken after a meal, fat blockers claim to change the activity of these enzymes, which blocks up to one-third of the fat from going into the bloodstream.  The results of a study at the University of California, Davis were recently reported in Shape magazine.  "There was no difference in the amount of fat excreted by seven men before and after they took chitosan-a weight-loss supplement made from shellfish-even though the product claims stated it could block the absorption of up to 120 grams of fat a day."  There are a variety of fat blockers to choose from with only Orlistat (Xenical®) that is prescription and approved by the Food and Drug Administration.For conversation's sake, let's say the reputable ones do block some fat absorption.  What are the pros and cons?  One-third of the fat calories of a 2000-calorie diet, based on 30% fat intake, is 200 calories.  2000 calories may be less than you currently consume, but remember the drug's product insert states  "This medicine works best if you follow a reduced-calorie diet and exercise regularly."   If you take the $1.25 pill each time you eat, you may reduce your calorie intake by 200 per day (about half of a muffin).  Side effects of the medication may include:-Increased number of bowel movements -Feeling like you need to have a bowel movement right away -Oil or fat in your bowel movements -Having more bowel movements than normal -Passing gas with your bowel movements -Passing oil from your rectum -Being unable to control bowel movementsYou decide if the advantages outweigh the disadvantages.Is too much fat in our diets really the problem at all?  Studies have shown that when we are given two meals, one "rich in fat" as compared to "reduced-fat," we actually eat less calories eating the meal believed to be "rich in fat."  We tend to indulge ourselves and have second and even third helpings when we think we are eating "healthy".  The Department of Agriculture says Americans have reduced their fat intake from 43% to 33% over the last 25 years and are fatter than ever.  The thirty billion dollar a year fat-free industry has often replaced the fat in their products with more sugar.  Unfortunately, their clever multi-million dollar marketing strategies have convinced many of us that fat-free is calorie-free and as a result we are consuming more food.  Let's not finger point though, we liked the "eat all you can-it's fat-free" message and chose to fall for it.  It sounded so easy……So how do you lose weight and keep it off? First, we must understand the concept of diet.  Diet comes from the Greek work "dieta," which means "way of life."  With obesity, diet is a method of finding a new way of living, concentrating on feeling better and decreasing health problems that come from being overweight.  Simply, calories are calories and there is no one set plan that works for everyone.  The key to weight loss is to create a gap between the calories eaten and the calories burned through physical activity.  If you want to lose weight, you can choose to eat less, exercise more, or both.  What can you realistically tolerate?  Wanting to lose weight has to be balanced against the cost, and for some the cost is extreme.  Can you commit to a new "way of life" that includes making changes to your everyday routine instead of continuing the search for the magic pill?

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Diet & Nutrition

Gloria Bayer

2002-09-01 10:56:00

QUESTION:  What exactly are glyconutrients?  Do glyconutrients have side effects?  Why has my doctor never heard of glyconutrients? 

ANSWER:  Glyconutrients are a newly discovered class of special biologic sugars that play a crucial role in helping our bodies stay healthy. "Glyco" means sweet and refers to monosaccharides, or sugars. They are not the same sugars we use to sweeten our coffee or the kind that must be avoided by people suffering from diabetes. Unlike most sugars we are familiar with, they are not used by the body for energy production. Every one of the 6 Trillion cells in the human body must constantly communicate its need for nourishment, recognition and protection to stay healthy. Effective cell-to-cell communication is essential when translating these messages between cells. Glyconutrients enable our cells to efficiently communicate their needs to the rest of the body and to keep the immune system in balance.There are hundreds of different sugars that occur in nature, but only 8 are used by the body for this special communication function. The health problems many of us are experiencing may be caused by the fact that all but 2 of these 8 special sugars have been refined out of our foods so the messages our cells are trying to send are not being properly understood. The best way to stay healthy is to make sure your cells are talking.The American Medical Association has stated "... it is no longer possible to get all of the nutrients necessary in our standard diet to maintain optimal health" (JAMA, July 1997).Validation is found in the numerous scientific papers available on Glyconutrients. You may access many of these papers at http://www.glycoscience.com/. This is an educational site for the average person interested in optimal health as well as health care professionals.Perhaps Thomas Edison was even more of a visionary than any of us could believe when years ago he said, "The Doctor of the Future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."  Was he talking about glyconutrients?Information on Glyconutrients has only been published in medical textbooks since 1996 (Harper's Biochemistry). Doctors who have not recently graduated from medical school may be unaware of their benefits.  Most physicians attended medical school before this technology began being published so profusely.  Although there are nearly 5,000 articles published daily pertaining to glycobiology, it is still not common knowledge.  Physicians are inundated with new information primarily from pharmaceutical companies and this product being a nutraceutical, it is less known by today's doctors. You may want to ask your doctor to check into it.

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Diet & Nutrition

Laura Sansgaard

2002-07-01 11:41:00

Question:  I am 54 and probably 15 to 20 pounds overweight. I have a physical each year. There has never been any showing of potential diabetes, however my mother has diet-controlled diabetes. There is no other history of diabetes in my family. What should I be doing insofar as diet at this stage in my life to have the best chance of avoiding diabetes?

Answer:  The American Diabetes Association offers the following risk reduction guidelines on their website (http://www.diabetes.org/):· Keep your weight in control (or lose weight if you are overweight)· Stay active most days of the week· Eat low fat meals that are high in fruits, vegetables and whole grain foodsThese guidelines are consistent with the U.S. Department of Health and Human Services and U.S. Department of Agriculture's recommendations for anyone wanting to improve their overall health and reduce their risk of developing chronic diseases such as diabetes, heart disease, and stroke.Each of these organizations offers helpful tools, ideas and information to assist you in assessing your risk factors and achieving the recommended goals.You may access the Departments of Health and Human Services and Agriculture's Nutrition and Your Health: Dietary Guidelines for Americans through the web at www.health.gov/dietaryguidelines. You may also call 1-888-878-3256 (M-F, 8:00 am to 8:00 pm Eastern Time) to request a copy of the Consumer Information Center Catalog, for ordering this and other publications on food and nutrition.As mentioned above, the American Diabetes Association's website address is http://www.diabetes.org/. You may also call the American Diabetes Association at 1-800-342-2383 (M-F, 8:30 am to 8:00 pm Eastern Time) to request information.If you'd like personalized help in evaluating your diet and developing nutrition goals, a registered dietitian can help you. If you need help finding a registered dietitian in your area, call 1-800-366-1655, or visit the American Dietetic Association's website at http://www.eatright.org/. Many medical centers also offer outpatient dietary counseling services.I applaud your interest in making changes now to reduce your risk of developing diabetes. Best wishes as you work on healthier eating habits!

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Diet & Nutrition

Patti Dollarhide

2002-06-01 14:42:00

Question:   How are calories determined or calculated that appear on a label at the grocery store?

Answer:  Manufacturers are responsible for nutrition labeling values on their products.  If manufacturers choose to use ingredient databases, they should check the accuracy of the databases and validate the results by comparing them with values for the same foods obtained from laboratory analysis.  Although the Food and Drug Administration (FDA) specifies the laboratory methods that will be used to evaluate the accuracy of the labeled products, FDA does not specify acceptable sources for the labeled values. If you are one of the many Americans trying to fit your favorite foods into a healthful diet, food labels provide a wealth of information to help you determine how to budget your calories. Before this century, food labels barely identified a container's content. Not only were buyers uncertain what ingredients were used to make a product, but quality was also often under suspicion. Modern technology and customer demand has definitely driven some improvements.  Now on nearly all labels you will find a nutrition panel called "Nutrition Facts." The label was developed by the FDA to help identify nutrients that impact health and to provide guidelines for nutrient claims.Calories are only one piece of the nutrition puzzle.  When comparing calorie content of different foods, you also may want to know the serving size, fat content, cholesterol content as well as the ingredient list.   Don't be misled by focusing on only one nutrient such as fat - there may be a lot of sugar or salt added to replace the flavor. Reading the label can help you make informed decisions about how you spend your calories - and create a well-balanced diet.  It may seem complicated at first, but by using food label information to select foods that are high in nutrients, you will be in control of making better food choices and meeting 100% of the nutritional requirements you deserve.  For more information, check out http://www.fda.gov/opacom/backgrounders/foodlabel/newlabel.html http://www.eatright.org/

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Diet & Nutrition

Laura Sansgaard

2002-05-01 15:03:00

: Is there any type of 'don't do' list for using fats to cook with?  For example, are there some dishes you should never use, like olive oil,  butter,  margarine, or shortening?

ANSWER: There are all types of fats people use for cooking, from peanut and safflower oil to vegetable oil and butter. How do you know which one to use for a specific dish? When I'm deciding on the type of fat I'm going to use for a particular dish, I consider primarily these 3 factors:     Flavor     Temperature     Health effects   First, consider whether or not you want the fat to impart a distinct flavor to the dish. If not, you'll probably want to choose a bland, or neutral-flavored fat, such as canola, soybean, corn, or light olive oil.I think the following explanation from the http://www.epicurious.com/ website is a helpful clarification of what the term "light" signifies in reference to olive oil.  ". . . because of an extremely fine filtration process - this olive oil is lighter in both color and fragrance, and has little of the classic olive-oil flavor. It's this rather nondescript flavor that makes 'light' olive oil perfect for baking and cooking where regular olive oil's obvious essence might be undesirable."   If you do want the oil to impart a distinct flavor, look for a minimally refined oil extracted from a source which has a flavor complementary to the other ingredients in the dish. For example, although I really like a good-quality extra virgin olive oil on pasta, it does not appeal to me as an ingredient in pancakes paired with maple syrup. When using a new oil, I usually taste a little from a spoon, by itself, to familiarize myself with the flavor.   Because of their strong flavor, you may want to use some of the more robust oils sparingly, as a flavor accent, or mixed with other, lighter-flavored oils. Examples of strongly flavored oils include dark sesame oil and pumpkin seed oil.   If you'll be applying intense heat to a dish (as with sauteing or stir-frying), it's a good idea to consider the smoke point of an oil, as well as its flavor. "Smoke point" indicates "the stage at which heated fat begins to emit smoke and acrid odors, and impart an unpleasant flavor to foods," (definition from  http://www.epicurious.com/). Oils with high smoke points include peanut, corn, sesame, soybean, grape seed, and safflower. Because of its lower smoke point, extra virgin olive oil is not well-suited to high-heat cooking. Light olive oil, on the other hand, has a higher smoke point than extra virgin olive oil, and can withstand higher heat.   Finally, I think about the potential health effects of the fat I'll be using. Because diets high in saturated fats have been associated with a greater risk for developing heart disease and other health problems (such as strokes and certain types of cancer), I tend to shy away from them.   Fats commonly used in cooking which are high in saturated fat include butter, margarine and shortening.  An easy rule of thumb is that if it's solid at room temperature, it's probably not the best choice healthwise.   On the other hand, research suggests that including moderate amounts of unsaturated fats in the diet may offer potential health benefits. You can easily recognize cooking fats which are high in unsaturated fat because they are liquid at room temperature. I recommend choosing liquid vegetable oils for cooking whenever possible.   Here are a couple of website addresses with further information comparing different cooking fats and their uses: http://www.epicurious.com/ (select the "Food Dictionary" feature under the "Learn" section; there's information under the "fats and oils" listing, as well as listings for specific types of fats, such as "olive oil") http://www.diabetes.org/ /main/community/forecast/page25.jsp 

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Diet & Nutrition

Lisa Vermillion

1969-12-31 18:00:00

Question: Each year I start out with the best intentions, but it gets harder and harder. Can you give me a new “thought” or “thought process” that will help me?

Answer: Even though it is the New Year I often hear people say “that’s just the way it is”, “I can’t do anything about the situation I’m in.” They run a negative script in their head all the time. They’ve decided to accept these limiting beliefs as true and play the movie over and over again. If you hear your own voice in those statements, begin today tearing up the old script and starting a new one. Look at your life from the perspective of new and better possibilities and unlimited thinking, and then be empowered to “go for it”. This is the time you say, “What if I could do ANYTHING?! What if I had the to chance to start fresh and make everything work out just the way I want it to?!” It’s time to dream, set goals, and make plans to achieve. Children have no problem dreaming and thinking about what they want in the future. All too often, however, past disappointments or negative people stomp on those dreams. You must reclaim your right to dream. You not only have the right to dream but you have the ability to pursue and take action toward making your dreams reality. Discovering your dreams means taking time to listen; not to others but to yourself. Jim Rohn said “If we listen to others, we hear their plans and dreams (and many will try to put their plans and dreams on us).” Your goals and dreams are unique to you and come from who you were created to be and gifted to become. Listening involves taking quiet time. When you’re quiet you can listen to your heart. Think about what really thrills you, what things really get your blood moving. What would you love to do, either for fun or for a living? What would you love to accomplish? What would you try if you were guaranteed success? What would your body, your relationships, your life look like in 1 year, 5 years, 10 years? Release yourself from an “I can’t” attitude, to an “It’s possible” attitude. Write down all of your dreams as you have them. Don’t dismiss any dream as too outlandish or foolish – remember, you’re dreaming! Let your thoughts and pen fly as you take careful record. Now look at your list and prioritize those dreams. Which are most important? Which are most feasible? Which would you love doing the most? Put them in the order in which you will actually work on attaining them. Always move toward action. Small steps daily will get you where you want to be. Are you constantly moving, constantly busy? Ask yourself the question, “Busy doing what?” In other words, are the activities you are participating in moving you towards your goals? If not, then eliminate those things and replace some of that time with quiet and discover the actions that will propel you where you want to be. Plan the daily actions that move you in the direction of your goals. Life is too short to not pursue your dreams. Someday your life will near its end and reflect; will it be with joy or regret. Jim Rohn also said, “We all know that joys (or disciplines) weigh ounces, while regret weighs tons.” Dreaming, setting goals, and taking daily action afford you a life of joy and a sense of peace. Make the New Year the year you achieve more than ever.

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Diet & Nutrition

Lisa Vermillion

1969-12-31 18:00:00

ANSWER: Breakfast meetings don't have to be the downfall to your healthy eating plans. Here's a few tips on how to dodge those not-so-healthy items that seem to show up in the morning. Be flexible – Life is full of surprises and plans need to change. If early morning meetings make breakfast impossible at home, you may need some alternatives, such as packing something healthy for breakfast to have at your desk. Be creative – Make a list of all the possibilities, such as all the breakfast options you can have at home, in the car or at work.  Here are some examples.   Put some yogurt in a large cup and add some cereal and fruit or, microwave some egg whites or egg substitute and place on two slices of low cal bread for a quick morning sandwich.  Whole wheat toast with a slice of melted low fat cheese, or a smoothie made with skim milk and fruit.  Most of these are quick, easy and portable.Stock up on those options – Once you have a list of possibilities, stock up. Fill your cupboards, car, and desk drawers with healthy options. Having healthy options at your finger tips eliminates last minute decisions.  Last minute decisions are not usually the best decisions. Plan ahead – When situations pose a problem, make a healthy plan. Ask whoever is in charge of the meal what will be served and plan accordingly.  When you know you have a meeting where they serve giant cinnamon rolls or doughnuts, plan ahead and take something with you like fruit or a bagel.  Making a decision ahead of time eliminates creating temptation in your mind.  Your brain already knows the plan thus making it easier to stick to the plan.Remind Yourself of your goal – Remind yourself why you are making healthier choices in the first place.  Is it so you can enjoy your kids or grandkids, enjoy more energy, or remain active into your later years?  Whatever your reason, remind yourself on a daily basis.  Keeping the goal at the forefront of your mind makes it easier to make great healthy decisions.Forgive yourself – Healthy eating does not have to be perfect eating. If you make a choice that’s not so healthy or miss a few days of healthy eating, no biggie—just get back on track ASAP.  You don’t have to wait till tomorrow, or next week, to get back on track.  You are always only one meal away from being back on track.Congratulate yourself – Changing your eating habits can be tough. Just think how long you’ve had your current habits. Give yourself a pat on the back for any healthy changes.   Reward yourself for great choices with a good book, a bubble bath, or a nice massage.  Every positive step toward your goal cements the positive effects in your mind making reaching your goal a surety You can make great choices every day, even when circumstances get in your way.  Plan ahead, keep your goal in mind, and congratulate yourself.  Need help?  No problem.  Give me a call I’d be glad to help you work out a plan to reach your goals faster.