From now until late fall, we are going to see produce shelves overflowing with fresh, vibrant spring and summer bounty. During a long, hard winter, our bodies have a tendency to be drawn to eating heavy soul foods like stews, chili and corn bread. But now our bodies are craving the season's fresh fruits and vegetables. We are hard wired as hunter/gatherers. This means that, for a millennium, our species basically hibernated all winter, holed up in caves and huts eating as our winter meals the few animals we had salted and dried in late fall. We depended on animal fat for fuel, and to satiate our appetites over the cold winter months. As spring burst forth, so did our desire to ingest roughage such as grasses, roots and tender young vegetation once again. Further, as berries began to come forth we gorged ourselves, eager to absorb all the nutrition those fruits provide.
We really haven’t changed all that much, physiologically that is, and we would be wise to follow the natural rhythms of life. With all the season's beautiful fresh fruits and vegetables, it is the opportune time to eat your fill. Too often people fool themselves into believing that they don’t have time to prepare a fresh, wholesome meal. They think it is too time consuming or they don’t have the energy to go to all that effort. The truth is, most fresh vegetables can be cleaned and cooked and on the table in about 15 minutes or less. It takes only 5 minutes to throw a delicious, nutritious salad together. And whether you are steaming, sautéing or roasting your veggies, they can be cooking while you are whipping up the meat entree. Personally, I rely on quick proteins like fish, chicken, and ground beef for most evening meals and usually slow cook a roast, country ribs or chicken once or twice a week. Either way, 90% of my meals are on the table in 30 minutes or less. Anything that comes out of a box or is frozen will take 10-20 minutes anyway, and the nutritional value is a fraction of what you and your family will get from eating fresh.
As a society, we are awakening to the obesity issue our country faces. By choosing to eat fresh, home-cooked meals and deciding to cut way, way back on the temptation to grab fast food, we can really tackle this deadly problem. We owe it to ourselves and to our children to eat healthy and to behave responsibly when it comes to our bodies. This change is really overdue. We are bright, highly educated beings for the most part, especially in comparison to our ancestors. And yet, they were much more wise about what they selected to put into their bodies than many of us are today. When we are choosing convenience over health, day in and day out, there is really something wrong which needs to be addressed. Sure, we all fall prey to grabbing something on the run from time to time. But when that happens 2-3 times each day, I promise that you are ingesting very little that has high nutritional value and seriously jeopardizing your health.
I invite you to slowly walk through our grocer's produce aisles and just allow yourself to take in the aromas, absorb the beauty of the brightly colored foods that surround you and ask yourself, “What looks good to me today, what does my body crave?” Our bodies are messaging us constantly and often, if we take the time to listen, we can be wisely guided by them as to what they are in need of nutritionally. Buy 4-5 fresh vegetables if they appeal to you, even if you aren’t sure what they are. Pick up 3-4 fresh fruits. Take them home and experiment with cooking them up. Go online for a new and quick recipe for preparing these fresh foods. The internet provides unlimited ideas at our fingertips for quick and healthy food preparation. In any case, I encourage you to get in touch with the wisdom of your body and enjoy the bounty that is now available. Happy mind, body and spirit health to all.
Friday, September 03, 2010
Friday, August 27, 2010
There is simply no better time to rethink your fitness program than Springtime. This entire part of the planet is in the process of re-birthing itself and with trees in blossom and fresh green leaves bursting out all over, what a glorious time to implement a fresh new approach to fitness. I have to admit to being partial to workouts that take me outside; nature has always had such an uplifting effect on my soul. On the other hand, if you are prone to allergies, this lovely time of the year can really pose a problem to you. Never fear, there are always many ways to shake up fitness routines in and out of doors.
For those who can be outside, let's say, “Enough !” to being cooped up. Training inside all winter is a blessing, well and good, and kudos to you that you stayed focused enough to maintain your program during the "cave time” months. If, however, you found yourself falling off or completely abandoning your fitness needs, there is no time like right now to ignite a new flame. First, it is good to know that there are several components to a well-balanced fitness program. There is the cardiovascular piece, the muscular strength and endurance pieces, the flexibility part(an often neglected step child of fitness) and the coordination component that usually happens gradually over time, simply by doing exercise. Most people seem to focus on either their aerobic exercise, which complements the cardiovascular system of the body, or they focus on resistance training. This, depending on the techniques used, either trains the skeletal muscles for strength OR endurance, but rarely both. In any case, there are very few people who are working a truly balanced program. You can probably guess where I'm going with this by now. If not, I am going to suggest that you shift your focus to bring more balance to your body and to round out your overall health a bit more.
For instance, if you are a runner I would challenge you to weight train one day a week and to add 10 minutes of stretching after every run. Or possibly run a ropes course a day or two a week where you run from station to station stopping every 1/8-1/4 mile to do calisthenics. If your are into building large muscles I would ask you to add an aerobic activity at least 3 days per week, as well as 10 minutes of stretching at the end of each workout. If swimming is your thing, supplement a couple days of swimming with weight training workouts or cut a swim day and do an aerobic activity outside one day each week. There are endless ways to create fresh and innovative fitness programs and the body is so wise and so capable of adapting, we must change things up regularly, to keep it progressing and to keep our mental interest.
If you are thinking about starting a fitness program for the first time or wishing to begin again after an extended layoff, please do progress slowly and, by all means, get some professional advice. Injuries are always on the rise this time of year for several reasons, but the most common one is going out too hard, too fast. Our bodies are amazing, but as we age it does take us a bit more time to get it back into shape. The tendons and ligaments do not thicken nearly as quickly as the muscles gain strength. For this reason pulls, strains and sprains occur almost exclusively near the head of the muscles and/or, at the joint. This is easily avoided when you have professional guidance and the knowledge necessary for proper progression. Sit down with a Trainer and you will glean many sound guidelines by which to proceed, particularly if you are just getting started and are 50 years old or older...I highly recommend this for your own safety. Regardless of your age or fitness level, it is a bright, new season and a wonderful opportunity to give your program a shot in the arm, not to mention providing your body with some new and exciting challenges. Enjoy yourself and have as much fun as you can. Happy mind, body and spirit fitness to all.
For those who can be outside, let's say, “Enough !” to being cooped up. Training inside all winter is a blessing, well and good, and kudos to you that you stayed focused enough to maintain your program during the "cave time” months. If, however, you found yourself falling off or completely abandoning your fitness needs, there is no time like right now to ignite a new flame. First, it is good to know that there are several components to a well-balanced fitness program. There is the cardiovascular piece, the muscular strength and endurance pieces, the flexibility part(an often neglected step child of fitness) and the coordination component that usually happens gradually over time, simply by doing exercise. Most people seem to focus on either their aerobic exercise, which complements the cardiovascular system of the body, or they focus on resistance training. This, depending on the techniques used, either trains the skeletal muscles for strength OR endurance, but rarely both. In any case, there are very few people who are working a truly balanced program. You can probably guess where I'm going with this by now. If not, I am going to suggest that you shift your focus to bring more balance to your body and to round out your overall health a bit more.
For instance, if you are a runner I would challenge you to weight train one day a week and to add 10 minutes of stretching after every run. Or possibly run a ropes course a day or two a week where you run from station to station stopping every 1/8-1/4 mile to do calisthenics. If your are into building large muscles I would ask you to add an aerobic activity at least 3 days per week, as well as 10 minutes of stretching at the end of each workout. If swimming is your thing, supplement a couple days of swimming with weight training workouts or cut a swim day and do an aerobic activity outside one day each week. There are endless ways to create fresh and innovative fitness programs and the body is so wise and so capable of adapting, we must change things up regularly, to keep it progressing and to keep our mental interest.
If you are thinking about starting a fitness program for the first time or wishing to begin again after an extended layoff, please do progress slowly and, by all means, get some professional advice. Injuries are always on the rise this time of year for several reasons, but the most common one is going out too hard, too fast. Our bodies are amazing, but as we age it does take us a bit more time to get it back into shape. The tendons and ligaments do not thicken nearly as quickly as the muscles gain strength. For this reason pulls, strains and sprains occur almost exclusively near the head of the muscles and/or, at the joint. This is easily avoided when you have professional guidance and the knowledge necessary for proper progression. Sit down with a Trainer and you will glean many sound guidelines by which to proceed, particularly if you are just getting started and are 50 years old or older...I highly recommend this for your own safety. Regardless of your age or fitness level, it is a bright, new season and a wonderful opportunity to give your program a shot in the arm, not to mention providing your body with some new and exciting challenges. Enjoy yourself and have as much fun as you can. Happy mind, body and spirit fitness to all.
Friday, August 20, 2010
I am fresh from a metaphysical conference where I drank in tremendous energy and inspiration and renewed a commitment that I made to myself years ago. This time, however, it is my absolute intention to carry it forward and to consciously follow through. As I write these words I can feel the excitement welling up in my belly, which always affirms the rightness of my decision. It is my belief that we are smack dab in the middle of a very pivotal time, not only in our personal lives, but in the evolution of our species as a whole and of our planet. As free will beings, we have the wonderful option of choice...always. We are all being faced with one adversity after another, and it is either going to drive us back to who we really are or it is going to cause us to finish out our lives suffering in overwhelming fear. The question is, “ Are we going to allow the old limited programmed belief systems of our past rule us and ultimately destroy us, or are we going to move forward from a place of love, trust and acceptance?” The latter looks much harder to do, but in reality it is the easier, softer way.
We came forth with clarity and security and were completely fearless knowing that we are powerful, genius creators. We knew at birth that we were completely held, loved and supported beyond measure. Over the next 0-5 years 75-99% of that awareness was overridden by the beliefs, fears and judgments of those wonderful people who did their very best to raise, protect and prepare us for the world. As clean slates eager to please, we learned their ways and absorbed their beliefs and in the process we transformed ourselves into whatever version they would lovingly accept. Life unfolded and we suffered many bangs and bruises along our path and finally somewhere into our adulthood we found ourselves asking some difficult questions. “When will I find happiness?” “Why is it always so hard and such a struggle for me?” “Is there something wrong with me that I constantly attract pain and suffering into my life?” “Is this really all life is about?” “Why am I driven by fear all the time?” These and many other questions began to arise in us and having those questions is perfect and right.
Most of us manage to lose our way on our path. Some of us lose our way briefly, and some of us simply stay lost--and that is perfect too. However, many of us are experiencing a re-awakening at this time, either consciously or unconsciously, to our true nature. That nature is one who loves always, trusts in the energy that has created worlds and continuously moves into acceptance on all subjects. This awareness knows that ‘what is’ already ‘is’ so there is no point in screaming NO at it or railing against it. All that does is position us into a resistant stance against ‘what is’ thereby blocking our emotions and senses. Those gifts are designed to guide us into solutions as opposed to wallowing around in the problem. As we choose to view the world, our fellow humans, and all creatures with the eyes of love and appreciation, we bring into every situation compassion and understanding. These are the elements that heal, rebuild broken lives and transform pain into peace. We are the saviors we have been seeking. We are the peacemakers we have been hoping to find. It must be, and is, our individual work that will, one person at a time, one community at a time, one nation at a time, heal that which is sick. I believe we are remembering that there is no separation...we are all one. Literally, we are all one in the tremendous body of Creator.
As we each return back to our true selves and gently choose to BE that true self in all our speech, thoughts and actions, our days become filled with small and large miracles. Moments of joy abound and the urge to reach out and serve others suddenly IS the natural thing to do. When you remember that you are everyone you see and they are you, it is love and kindness that will prevail. After all, we all desire to be treated that way, so give it away and watch it return to you tenfold...it surely will. Happy mind, body and spirit fitness to all.
We came forth with clarity and security and were completely fearless knowing that we are powerful, genius creators. We knew at birth that we were completely held, loved and supported beyond measure. Over the next 0-5 years 75-99% of that awareness was overridden by the beliefs, fears and judgments of those wonderful people who did their very best to raise, protect and prepare us for the world. As clean slates eager to please, we learned their ways and absorbed their beliefs and in the process we transformed ourselves into whatever version they would lovingly accept. Life unfolded and we suffered many bangs and bruises along our path and finally somewhere into our adulthood we found ourselves asking some difficult questions. “When will I find happiness?” “Why is it always so hard and such a struggle for me?” “Is there something wrong with me that I constantly attract pain and suffering into my life?” “Is this really all life is about?” “Why am I driven by fear all the time?” These and many other questions began to arise in us and having those questions is perfect and right.
Most of us manage to lose our way on our path. Some of us lose our way briefly, and some of us simply stay lost--and that is perfect too. However, many of us are experiencing a re-awakening at this time, either consciously or unconsciously, to our true nature. That nature is one who loves always, trusts in the energy that has created worlds and continuously moves into acceptance on all subjects. This awareness knows that ‘what is’ already ‘is’ so there is no point in screaming NO at it or railing against it. All that does is position us into a resistant stance against ‘what is’ thereby blocking our emotions and senses. Those gifts are designed to guide us into solutions as opposed to wallowing around in the problem. As we choose to view the world, our fellow humans, and all creatures with the eyes of love and appreciation, we bring into every situation compassion and understanding. These are the elements that heal, rebuild broken lives and transform pain into peace. We are the saviors we have been seeking. We are the peacemakers we have been hoping to find. It must be, and is, our individual work that will, one person at a time, one community at a time, one nation at a time, heal that which is sick. I believe we are remembering that there is no separation...we are all one. Literally, we are all one in the tremendous body of Creator.
As we each return back to our true selves and gently choose to BE that true self in all our speech, thoughts and actions, our days become filled with small and large miracles. Moments of joy abound and the urge to reach out and serve others suddenly IS the natural thing to do. When you remember that you are everyone you see and they are you, it is love and kindness that will prevail. After all, we all desire to be treated that way, so give it away and watch it return to you tenfold...it surely will. Happy mind, body and spirit fitness to all.
Friday, August 13, 2010
For many people, food is no longer satisfying and comforting. In fact, it is quite the opposite. Over the past 50-70 years we have gradually been taught that many foods are not only harmful to us but can actually kill us in the long run. I yearn for the days when we knew where our food came from, what went into its growth process, who handled it and how fresh it truly was. Today, we face quite a challenge as we peruse the aisles of our grocery stores. Most food companies have latched onto ‘catch words’ and phrases that give us hope and encourage us to trust that their products are healthy and safe. They boldly print many words such as: no trans fats, sugar free, low or non fat, high protein, low sodium, all natural, 100% real this or that right on the front label. Then, you turn the package over to read the ingredients list and soon find that many of the very first items listed, those which make up the bulk of that product, are highly processed grains, high fructose corn syrup, or worse, chemicals and compounds I can’t even begin to pronounce. The food companies make promises that their products are good for us. Realize that their purpose is to make a product you will buy, period. And, they want it to last for an eternity on the grocers' shelves. That’s the bottom line, I am sad to say. For reasons such as these, that are at last becoming public knowledge, we have become terrified of our food. We are unsure what to eat, when to eat, how much to eat and how to prepare it. This insanity must stop and you can put an end to it, starting today.
The answer is to simply stop buying ANYTHING that is processed, boxed, wrapped in a plastic sealed container and especially avoid anything that contains ingredients that you don’t recognize. Vow to eat as many fresh fruits and vegetables as you possibly can. Choose protein sources that are certified organic, or as close to organic as possible. Eat simply, and steam, saute, broil, or bake to prepare. The slow cooker is a God-send. Also, do your very best to avoid fast foods because they, too, tout healthy, wholesome ingredients. But who do they think they are fooling? They must buy the lowest grade of everything in order to provide it to you at such an incredibly low price. It is just barely food by many standards, it really is the brags. Please honor your body and the bodies of your family enough to decide once and for all that what you ingest matters!
We are well-educated, intelligent people and it is high time that we take responsibility for our well-being including the foods we choose to eat. If we are to increase our health levels and reduce our obesity levels in this country, we must be willing to do our small but significant part. We are all free will beings blessed to live in a country that offers us choice. Americans are among some of the most fortunate people on the planet and yet we allow excuses like, “I don’t have time to cook a healthy meal and my kids won’t eat anything but junk foods” as bogus reasons to allow our own and our children's health to diminish. Change does not happen overnight. But by taking small steps consistently, we can, over time, change. We can break old habits and shed the conditioning of the past. Start by buying two fresh vegetables, some brown rice and sweet potatoes, and some all natural or if possible, organic chicken and beef. By adding two freshly cooked meals a week to your family's diet, you have already improved your own and their chances for better health by almost 25%. That is an excellent start, and before long you will have managed to work out making 4 fresh meals a week, which will improve all of your percentages by over 50%. This nationwide health crisis is solvable and we can regain our well-being as a family first, then as a community, and finally as a nation...one family at a time. Begin slow and gradually to buy more fresh and less and less processed food, implement a few more healthy meals each month and before you know it you and your family will be slimming down, feeling great, growing stronger and staying healthy. Happy mind, body and spirit fitness to all.
The answer is to simply stop buying ANYTHING that is processed, boxed, wrapped in a plastic sealed container and especially avoid anything that contains ingredients that you don’t recognize. Vow to eat as many fresh fruits and vegetables as you possibly can. Choose protein sources that are certified organic, or as close to organic as possible. Eat simply, and steam, saute, broil, or bake to prepare. The slow cooker is a God-send. Also, do your very best to avoid fast foods because they, too, tout healthy, wholesome ingredients. But who do they think they are fooling? They must buy the lowest grade of everything in order to provide it to you at such an incredibly low price. It is just barely food by many standards, it really is the brags. Please honor your body and the bodies of your family enough to decide once and for all that what you ingest matters!
We are well-educated, intelligent people and it is high time that we take responsibility for our well-being including the foods we choose to eat. If we are to increase our health levels and reduce our obesity levels in this country, we must be willing to do our small but significant part. We are all free will beings blessed to live in a country that offers us choice. Americans are among some of the most fortunate people on the planet and yet we allow excuses like, “I don’t have time to cook a healthy meal and my kids won’t eat anything but junk foods” as bogus reasons to allow our own and our children's health to diminish. Change does not happen overnight. But by taking small steps consistently, we can, over time, change. We can break old habits and shed the conditioning of the past. Start by buying two fresh vegetables, some brown rice and sweet potatoes, and some all natural or if possible, organic chicken and beef. By adding two freshly cooked meals a week to your family's diet, you have already improved your own and their chances for better health by almost 25%. That is an excellent start, and before long you will have managed to work out making 4 fresh meals a week, which will improve all of your percentages by over 50%. This nationwide health crisis is solvable and we can regain our well-being as a family first, then as a community, and finally as a nation...one family at a time. Begin slow and gradually to buy more fresh and less and less processed food, implement a few more healthy meals each month and before you know it you and your family will be slimming down, feeling great, growing stronger and staying healthy. Happy mind, body and spirit fitness to all.
