Are You Staying Hydrated?

Well…did you START?  Did you at least make one small change in your exercise routine even if it was taking the stairs instead of the elevator?  Maybe all you can do right now is upper body strengthening.  Whatever it is remember all the benefits to you and a healthy lifestyle, but you have to make the decision to START.

To add to your healthy mindset, are you staying hydrated?  What’s the big deal about drinking water?  I know it’s important but why?  Yes, I get thirsty, but I’m confused about how much I actually need to drink.  It’s been reported that water accounts for 60% of our body – approximately 11 gallons which equates to about 92 pounds in a 155 pound person. The bottom line is drinking water (either plain or in the form of other fluids or foods) is essential to your health.

Think of water as a nutrient your body needs that is present in liquids, plain water, and foods.  Kaiser Permanente nephrologist Steven Guest, MD, says, “Fluid losses occur continuously from breathing, sweating, urinating, and more.”  Digestion, absorption, circulation, creating saliva, transporting nutrients, and maintenance of our body’s temperature are all needing water and other fluids.  When your water intake doesn’t equal your output, you can become dehydrated.  In fact, if you're thirsty you’re already slightly dehydrated.  Warmer temperatures, strenuous exercise, high altitude, taking medications all accentuate our need to keep our bodies hydrated.  Older adults whose sense of thirst may not be as sharp definitely need strategies to keep hydrated.   I know, for me, I have a harder time drinking water/fluids during the colder months.  We make sure when people are visiting us here in Colorado, we push the fluids or headaches are the first sign of dehydration.  At 87, I suggested my mom keep a glass of water on her counter and make a tally mark when she finished one glass and filled another.  She would think she was drinking far more water than she actually was drinking so the tally marks were helping her keep track of what she was actually drinking.   

So specifically, how does water impact our breath, muscles, and even our brain function?  Researchers hypothesize that not having enough water could reduce oxygen flow to the brain! “Staying hydrated keeps your memory sharp, your mood stable and your motivation intake.”  The next time you’re feeling ”out of sorts” or you're struggling to come up with solutions to a problem/issue try drinking a glass of water. Really?  Yes, it really does work – try it.   Did you know your heart has to work harder when you're dehydrated?  Dehydration lowers your blood volume.  It takes more for your heart to pump the reduced amount of blood and get enough oxygen to your cells.  This then makes everyday activities like walking up stairs – as well as exercise – much more difficult.  It makes sense, I just hadn't thought of it quite that way.

Your kidneys need water to filter waste from the blood and excrete urine.  Keeping hydrated may also help prevent urinary tract infections and kidney stones. “Your kidneys do an amazing job of cleansing, and ridding your body of toxins as long as your intake of fluids is adequate,”according to Dr. Guest MD.  

Research is suggesting the following tips to help you take in more fluids:

1.    Have a beverage with every snack and meal.

2.    Choose beverages you enjoy as you’re more likely to drink more liquids.

3.    If you're not a fan of plain water add either lemon or lime concentrate for added flavor.

4.   Eat more fruits and vegetables.  Their high water content will add to your hydration.  About 20% of our fluid intake comes from foods.

5.   Keep a bottle of water with you at all times – in your car, by your night table, out on the counter at home, or on your desk at work. 

6.   Be sure to choose beverages that meet your individual needs.  If you're watching calories, go for the low calorie beverages or better yet, just water.

7.   Drink water, juice, milk, coffee or tea – anything but alcohol. 

8.   Be aware that alcohol interferes with the brain and kidney communication and causes excretion of fluid which then leads to dehydration.

9.   Water-rich foods include fruits, vegetables, broth based soups, oatmeal, and beans.

So how much water should I be drinking?  We've probably all heard  we need to take half our body weight for the number of ounces of water we should drink daily.  Mayo Clinic suggests that this is just a guideline as everyone has different needs.  What is your activity level, do you live in high altitude areas, are you taking prescription medicines, are you a senior, are you an athlete competing on a regular basis etc.?  Half your weight is just a baseline as you may need much more than that.  Pay attention to your water and fluid intake as it does make a difference in your overall health! If you've not been a water drinker, START now.  It's a habit that takes time to develop, but it's important to your health, and it's easy to do. 

Here’s to your healthy hydration!  

Now You Want Me to Exercise?

According to Harvard T.H. Chan School of Public Health, “If exercise and regular physical activity benefit the body, a sedentary lifestyle does the opposite, increasing the chances of becoming overweight and developing a number of chronic diseases.  This week, I want to directly talk about exercise.  Hear me out, you’re either already agreeing with me because you are actively exercising on a regular basis, or you’re already saying to yourself that you know all the benefits, but….  The excuses are beginning and probably the first being, “I don't have any more time in the day.”  (Remember…it’s not that you don’t have any time, we all have 24 hours, the real reason is that exercise isn't a priority.)  Yes, I know there are other reasons why you are telling yourself you can’t exercise, but read on.  There is SOMETHING that each of us can do!  IT’S IMPORTANT!!

Before going on, my story is one that probably sounds familiar, and my story is also full of excuses.  Working full time, going in early to take kids to school then getting ready for my teaching day, followed by all the demands of after school activities, fitting in dinner, and then grading papers or planning for the next day, my days were full and NO I didn't make exercising a priority.  The good news/bad news was I didn't have a weight problem therefore, I didn't think I needed to exercise.  (Of course, that’s also a limited understanding about exercise as it isn't just about weight loss.)  It wasn't until I was in my late 40’s did I begin to put a little exercise into my day.  Curves was the big craze, the Curves Centers were everywhere, they focused on women, and it was about 30 minutes.  That was my first introduction to the exercise world.  I admit I was surprised with how much more energy I found I had. After a couple of years Curves wasn't meeting my needs any more.  Jon and I came across some videos eg Slim in Six by Beach Body.  We began to use our basement as our “gym,” and we made a commitment to work out five days a week.  That was my next step.

My first suggestion for you is to decide if you are now willing to find time to do something.  You definitely need to assess your preferences - where and when do you prefer to do that “something?”  Are you someone who needs a partner or a support group to work out with?  Do you like a place like the Y or an athletic club, or are you ok doing videos in front of your TV at home?  Maybe you like to swim laps or walk around a track?  Maybe you just like to walk around the block especially when the weather warms up.  What works for you?  What is going to set you up to be successful from the start?  You must find something that is doable and will work for you, your time constraints, and your preferences.  Knowing what works best for you will allow you to be more apt to follow through on your commitment.  I, for one, did not like the athletic club environment; therefore, I was not committed. That meant I wasn't consistent in going and yes, I finally quit. 

“Although there are no sure-fire recipes for good health, the mixture of healthy eating and regular exercise comes awfully close.  Regular exercise or physical activity helps many of the body’s systems function better, keeps heart disease, diabetes, and a host of other diseases at bay, as well as a key ingredient for losing weight.”  What’s surprising is that “only 30% of adult Americans report they get regular physical activity during their leisure time and about 40% say they get no leisure-time physical activity at all.”  According to the CDC (Centers for Disease Control) and Prevention, “inactivity was associated with more than 9 million cases of cardiovascular disease in 2001, at an estimated direct medical cost of nearly $24 billion – and that was 14 years ago!!  If we can get people to become more active, we can cut yearly medical costs in the U.S. by more than $70 billion plus!”

As a brief overview, the benefits of exercise are numerous!  Exercise: (1) helps prevent disease, (2) improves stamina, (3) strengthens and tones when resistance training is included, (4) enhances flexibility which includes better posture and is key as you get older, (5) is key to weight control, (6) improves the overall quality of life.  According to the Mayo Clinic article on “Benefits of Regular Activity,” they also include the following benefits:  (1) not only will exercise prevent excess weight gain but will help maintain weight loss, (2)  there’s a decrease in your risk of cardiovascular diseases, and helps prevent a wide range of health problems such as stoke, type 2 diabetes, depression, certain types of cancer, arthritis, and falls, (3) stimulates various brain chemicals helping relieve stress, you may feel better about your appearance which boosts confidence and self-esteem, (4) when you’re feeling more energized because of the activity, you look better which does have a positive effect on your sex life J Not a bad list of positives. But is it enough to make you decide that you need to make a change in your level of activity?

Denise Austin wrote an article for AARP, “7 Healthy Lifestyle Tips.”   Now at age 58 she shares these tips with the first one the foundation….START!!  “It’s all about establishing a routine even if it’s 10 minutes to move and five minutes added the next time.  (2) Mix up your activity for best results which also helps with not getting bored.  Intervals blast the fat, (3) Find your personal joy in WHY you want to get healthy, (4) Be CONSISTENT.  Consistency is KEY!  (5)  If you use music, vary what you listen to, (6) Eat well 80% of the time.  Denise gives herself “cheat meals” 20% of the time.  It’s a balance.  That would not be the case, however, if you have a great deal of weight to lost first, (7) Keep superfoods on hand – banish junk food. 

Our daughter made a decision almost a year ago that she wanted to look and feel better.  She and her husband are in their early 30’s, and have committed to the importance of exercise as a priority for all of the above benefits.  They both work full time, they have two children, and are BUSY.  Elsa has been focusing on changing their eating habits by planning meals two to three weeks in advance and also plans out healthy snack choices for all of them to have on hand.  The key is once again healthy eating AND exercising as a mindset.  This is not something that happens overnight.  What it does take is a mindset, commitment, and consistency.  She made a decision to START.  No more excuses.

 

“Exercise is one of those rare things where the hype actually meets reality.  Next to not smoking, getting regular physical activity is arguably the best thing you can do for your health.  Any amount of exercise is better than none.  The more you get, though, the better. 

I wish you a week of starting YOUR physical activity,.  Set yourself up to be successful,  know your limits, know your personal needs, and find the tools eg. Yoga class, videos, etc. you need to get started. I’d love to hear your thoughts.

What Part Does Social Media Play in Your Life?

I have written several blogs about judgment.  My point has been that we each have our own thoughts, experiences, beliefs etc. that form who we are and the judgments we hold.  My goal is to understand that our judgments are just that – ours.  It’s not to try to persuade someone else to our way of thinking, but rather to have a discussion, listen, and maybe see another view point.  That’s called conversation NOT argument or persuasion.  What has gotten me riled this morning is definitely MY judgment so I admit that from the very beginning.  I do welcome anyone commenting, agreeing or not, so that I can learn too.

SNL’s skit about ISIS, Tweets surrounding William Shatner not attending the funeral of his friend Leonard Nimoy, hateful tweets surrounding various events at the Oscars, Facebook entrees using foul language about another person’s activities etc. etc.  My first thought is, “What has this world come to?”  Yes, I’m 63 but that doesn't mean I'm not up-to-date on technology, or I have my head in the sand.  I do have my own opinions about being respectful to EVERYONE and teaching our children and grandchildren to do the same.  I’m also of the opinion/judgment that if you don't have something nice to say, don't say it especially if you hide behind anonymity. I am a firm believer in the First Amendment which is freedom of speech, yet have we sometimes crossed the line and used our freedom well beyond what was originally intended?  (That’s for another blog.)  

These blogs are my thoughts.  I don't expect everyone to agree, I'm not here to persuade you to my way of thinking, and I definitely am NOT going to respond to tweets that have nothing to do with me.  My hope is I give you some food for thought. 

Social media sites, in my judgment, have taken over our lives.  Do you realize ten years ago, there was no Facebook, there was no Twitter?  Like most things in our lives there is the good, the bad and sometimes even the ugly.  To begin, using many of the social media sites have been a fun, personal, and easy way to stay in touch with my family and friends.  The other day, Jon and I were able to Skype with our former neighbors who are now living in Perth, Australia.  To see them, hear their voices, see their smiles, and chat was a very special part of our day.  Skyping with our children and grandchildren who are so many miles away helps us feel closer, see how much they've grown, we are not strangers when the grandchildren can see us, and we can watch as they are just learning to crawl or walk or shoot a basket.  The best part of communicating this way is it’s free, unlike the high costs we use to pay for long distance phone calls.  We feel we're right there with them not worrying about the time and the cost.  I totally enjoy seeing pictures posted on FB of our Australian friends who are out boating on the ocean as it’s summer there, or the pictures of our grandchildren building igloos in their front yard, or the new grandchild of a friend.  Even though I’m far away, I still feel connected. 

Social media has also been a way for me to communicate with my business company on the latest product information, videos, or testimonials.  I can communicate with and send information to my customers with a link to YouTube or a website.  It’s definitely an efficient way to pass on information.  In addition, there are incredible causes, nonprofits, communication that needs to get out to a lot of people quickly where there’s a need for financial support, prayers, updates on someone’s health condition and so much more.  It’s been documented that young people are more involved than ever in their country’s politics – around the world!  Nonprofits are seeing the benefits of using social media for their awareness campaigns.  Using Facebook, Twitter, YouTube and other social media venues are more cost effective spreading their mission, their vision for the future, and gathering support financially.  I’m only touching on a few of the MANY benefits and reasons to love social media.

So what’s the downside?  In my judgment, social media can also be a way to “hide behind the screen” especially when we can remain anonymous.  In the past, I never would acknowledge a letter or any other form of communication without knowing who I was dealing with.  That also included conversations where someone would say, “I’m not the only one who feels this way.”  I was very direct by saying I would listen to the person in front of me and if “the others who feel the same way” want to come and talk to me, I would be happy to listen.  However, I would not acknowledge “others” unless they were present.  That doesn't seem to be the method of communicating these days, however.

I am appalled at the number of people in the social media world today who feel a need to express their opinion/judgment about someone else’s actions. I find that it seems primarily to be done in a condescending manner AND anonymously.  Sorry…first of all, much of what is being said is none of their business, and what a chicken way out by not stating your name.  Twitter seems to be one of the worst.  Everyone has an opinion about everything.  Today, William Shatner has been attacked both on Twitter and in the news media for not attending Leonard Nemoy’s funeral.  Shatner, a close friend, was attending a Red Cross charity fundraiser and missed the actual funeral though arrived later.  He’s now being called “Captain Jerk.”  What?  Since when is what William Shatner does anyone else’s business and why should he have to justify what he does to ANYONE?  We were not there, we don’t know all the details, yet the opinions and hateful comments fly through the media.  My question is, “Why do you care?  It doesn't involve you, it doesn't affect you.  Do you really have that much free time on your hands?  Are you so bored that you have nothing else to do but to say negative things about people you don’t even know?  Do you feel that much out of control in your own life that you feel a need to have a say in someone else’s life?  Does it make you feel better about yourself?”  This is NOT news!

Since this is not a blog meant to cover all the issues of social media, I want to acknowledge that I have a concern that social media is taking over our lives – some people more than others, obviously.  My frustration comes when people are impolite talking on their phones in public and especially in confined spaces e.g. the line in the grocery store, on the bus to the airport, in an elevator, while out to dinner, and even in a movie theater.  What about the work environment?  How much time do you take during the week day to check your email, post a message on FB or Twitter?  (It would be an interesting experiment to put a tally mark on a piece of paper every time you're distracted by a social media site then, at the end of the day, count how many tally marks you made.) Can you guess how much of your work day you spent on social media versus working your full time, paying job?  How does your family approach checking emails or texting during meal time?  Do you have family time where everyone has to have their phones turned off and that means Mom and Dad too?!!  There’s been a discussion, on the morning shows, about the interference of bosses contacting employees at home and the stress that causes.  Does that happen to you?  What’s in your control to resolve that problem?  If it happens occasionally, that’s one thing, but if it is happening on a regular basis isn't it something that must be dealt with to come to a resolution?  In the evenings, are you busy on your IPad doing other things while your children are playing by themselves?  Do you find yourself so attached to the phone that you check it every time it beeps even to the point of stopping a conversation with someone?  Like most things, if we are becoming “addicted,” the balance of using social media is at an unhealthy level and is controlling our lives then it's time to stop and re-evaluate.  And I haven't even touched on the topic of texting! 

In the end, there are pluses and minuses to ALL that we do: nutrition, exercise, work, personal development, and yes, our approach to using social media.  If you find yourself out of balance, I hope you take time to rethink what that balance should be for you.  My hope is you keep your own life centered in reality. Don’t miss those moments with your spouse or significant other, the conversations with your children, the together time with family and friends, conversations over the phone versus texting, and definitely face-to-face conversations.  Balance!

Here’s to a healthy mindset when it comes to you, your life, and social media.   

How's Your Heart Health?

According to the Mayo Clinic, “All women face the threat of heart disease.”  Did you know that more women than men die of heart disease each year?  “Heart disease is the number one killer of all women,” says former U.S. Surgeon General Richard Carmona, M.D. It can and it does affect young people, so it’s not just a problem for those of us who are older.  The good news is if we are aware, informed, and we take action, we can take action to minimize our risks.

First and foremost, understand that the symptoms of a heart attack are different for women than men.  We hear about men grabbing their chests and complaining of severe pain in the chest and arm area.  “The most common heart attack symptom in women is some type of pain, pressure, or discomfort in the chest.  It’s not always severe or even the most prominent symptom, however,” according to research out of the Mayo Clinic.  “Women are more likely to have heart attack symptoms unrelated to chest pain.  Symptoms such as:

*neck, jaw, shoulder, upper back or abdominal discomfort

*shortness of breath

*right arm pain

*nausea or vomiting

*sweating

*lightheadedness or dizziness

*unusual fatigue

These symptoms can be more subtle than the idea of crushing chest pain.  Women described the pain as more pressure or tightness.  “This may be because women tend to have blockages not only in their main arteries but also in the smaller arteries that supply blood to the heart.”  I also found it interesting that the symptoms for women may occur more often while we're resting, or even while we're sleeping.  Mental stress can also be a trigger for heart attack symptoms.

“Women tend to show up in emergency rooms after heart damage has already occurred because their symptoms are not those typically associated with a heart attack, and because women may downplay their symptoms.  If you experience these symptoms or think you're having a heart attack, call for emergency medical help immediately.”

Women of all ages should take heart disease seriously.  According to Lori Mosca, MD in an article for the AHA Journal, “Cardiovascular disease – the number ONE cause of death in the U.S. – claims the lives of almost 500,000 women each year.  Being aware of the risk of heart disease is important because it’s the first step in taking action to lower the risk.”  Being aware of personal risk and treatment options can empower women to live a long and healthy life.  “Awareness, knowledge, and action are by far the most important factors in saying goodbye to the No. 1 killer of women.”

I say all this with the intention that ALL of us wake up and take charge of what is going on in our bodies.  A dear friend has been fighting extreme fatigue, weight gain despite eating healthy, and has gone to her physician, an endocrinologist, a chiropractor, and has tried a number of things, however, continues feeling crummy and battling the fatigue.  She is a lady who has a lot of interests, has started her own business, is active in her social life, is a grandmother, and a positive person.  So her frustration has been significant.  Recently, she was directed to a cardiologist.  Her treadmill tests turned out fine as did the various imaging they did.  She does have some family history of stroke and heart disease.  That in and of itself is significant! 

What’s fascinating is despite our long conversations trying to figure out the next step to go for more information, neither one of us thought about heart disease!  Why is that?  Despite some level of awareness, neither one of us even went down that path.  My take away from her experience is two-fold:  one, heart disease needs to be more on the radar as a possibility for all of us, and two, we need to continue to pursue getting to the bottom of why we don’t feel right, we need to acknowledge that something is wrong.  Too often we use the excuse of menopause, or I’m too young to have heart issues, or this is just a phase because I’m going through a lot of stress at home or in my business etc.  Our excuses and rationale don’t acknowledge that we need to be listening to our bodies and our bodies are not doing what we know is our normal.  All the information and awareness in the world will not do us any good until we take action and continue to push for answers.  We cannot afford to just “settle.”  Our life may depend on it.

Women of all ages should take heart disease seriously especially those with a family history.  That’s the first step.  Do you know your family history?  That means your biological parents, grandparents on both sides and maybe even great grandparents.  Does anyone in your family line have issues with high blood pressure, high cholesterol, stroke, are overweight, or have diabetes?   Are you yourself a smoker or are you around second hand smoke?  

Know your numbers!!  Blood pressure is optimal at less than 120/80.  Cholesterol levels are important.  Total cholesterol optimally should be less than 200; LD (bad cholesterol) less than 100 mg/dl; HDL (good cholesterol), more than 50 mg/dl; and triglycerides (a type of fat in the blood), less than 150 mg/dl.  (According to the AHA Journal) Healthy weight varies from person to person, but having a normal body mass index (BMI) is helpful.  A BMI of 25 or higher can be associated with an increased risk of heart disease.  Waist circumference is also a useful number to know.  It’s a tool to measure whether or not you're overweight.  Women are overweight if their waist measurement is greater than 35 inches (89 cm).  These numbers are important at any age and should be monitored from year to year.  Subtle changes happen and often times we are suddenly aware we've added an extra 5, 10, or 15 pounds. Then there are those pounds we never lost after the birth of each baby.

So what is in our control?  Learn your family history and monitor your numbers!  Next,  look at our spouse, significant other, your children, and other family members.  Are you willing to make a lifestyle change for yourself that will impact those special people in your life?  Are you willing to NOT make excuses or rationalize away your well-being? Are you willing to take action NOW and be consistent?  Lifestyle changes are your first line of defense against heart disease.  Living a healthy lifestyle must be your top priority.  

The following suggestions are rated as Class I which means they're the strongest recommendations given by an expert panel through the American Heart Association:

1.    Stop smoking cigarettes and avoid secondhand tobacco smoke.

2.    Get at least 30 minutes of physical activity each day.  If you need to lose weight, exercising at least 60 minutes may be needed.

3.    Start a cardiac rehabilitation program if you've recently been hospitalized or had a procedure for heart disease.

4.    Eat a heart-healthy diet that includes fruits, vegetable grains, low-fat or nonfat dairy products, fish legumes, and sources of protein low in saturated fat (such as; poultry, lean meats, and plant sources). 

5.    To maintain a healthy weight, balance the calories you eat with the amount you use up each day. 

6.    If it applies, lose weight.  Losing even a small amount of weight can help lower your blood pressure and reduce your risk of diabetes. 

I can hear the excuses already…I don't have time to work out, I can’t get my spouse/significant other or children to eat healthy foods, I’ve tried to quit smoking before and it just hasn't worked, I've tried to lose weight before on ____ diet and it never worked or the weight never stayed off.  Ok, are you done?  Now stand in front of a mirror and look at yourself.  Tell yourself that you're NOT worth it, tell yourself you don't deserve to be healthy, tell yourself the special people in your life won't miss you when you’re gone.  Which is it?  You can’t have both, you know. 

Make a choice to be the best YOU that you can be.  Start by living a healthy lifestyle that impacts YOU which will then impact all those special people in your life.  YOU CAN DO IT!  Take one small step at a time moving forward, take action, and be consistent with your thinking and your actions.  

February is heart health month.  Now take all this information into March and create a heart healthy life style from this day forward.

Leading an Inspired Life

With this being the third week in February and 47 days into 2015, how are you doing with your mini goals?  Are you focusing on your finances?  Are you focusing on cutting back on your sugar intake?  Are you making a difference in some area of your life each day?  Remember: take small steps, celebrate those small steps, and be consistent.

“Personal success is built on the foundation of character, and character is the result of hundreds and hundreds of choices you might make that gradually turn who you are at any given moment into who you want to be.  If that decision-making process is not present, you’ll still be somebody – you’ll still be alive – but you may have a personality rather than a character, and to me that’s something very different. 

Character isn't something you were born with and can’t change, like your fingerprints.  It’s something you must take responsibility for forming.    You build character by how you respond to what happens in your life, whether it’s winning every game, losing every game, getting rich or dealing with hard times.  You build character from certain qualities that you must create and diligently nurture within yourself, just like you would plant and water a seed or gather wood to build a campfire.  You’ve got to look for those things in your heart and in your gut.  You’ve got to chisel away in order to find them, just like chiseling away rock to create the sculpture that has previously existed only in the imagination. But the really amazing thing about character is that if you're sincerely committed to making yourself into the person you want to be, you'll not only create those qualities, you'll strengthen them and re-create them in abundance.  Building your character is vital to becoming all you can be.”  Jim Rohn

Often times I hear people stuck with thoughts of not being able to move forward, not able to change, or to make a difference in their lives.  Excuses such as too old, too young, no time, “my boss is too controlling,” it’s not politically correct, no flexibility with activities due to young children, school demands, too tired, and the list goes on and on.  What I think Jim Rohn is saying, in the above paragraph, is that character building is a choice, and fortunately, we live in a country where we CAN make choices. 

Our daughter, at age 32, made the choice that her health and well-being was important.  She wanted to be able to keep up with a schedule of working full-time, raising two young children, being involved with several volunteer organizations, committing to a year-long leadership class to an already busy schedule, as well as being a wife.  She wanted to do something about her weight and physical fitness, so committed to no excuses, doing whatever it took, being consistent, and having a support group.  Planning weekly meals, having healthy snacks available, and finding a workout program that would work for her were all a part of the overall plan.  Now nine months later, she has lost weight, is developing a strong body, is able to carry around 20 month old Zane who weighs 30 pounds, balance her life, and even when on a leadership training away from home found a way to do her workout each day.  I see her so much happier, she doesn’t seem to carry stress as she had before, she seems to be able to let things “roll off her back” easier, and has now decided it’s time to help others with their need to be in better health.  There are lots of opportunities to not follow through, lots of reasons to skip a day of working out, but she’s now in the habit of knowing how good she feels, she’s getting encouraging feedback from those around her, her focus and actions are influencing her husband to also take care of his health and well-being, besides being an incredible role model for her five year old daughter.  Bria has gotten up in the mornings, early, with her own encouraging coaching, and wanting to spend time with mommy. 

Over the weekend, we participated in a celebration of former basketball players at CU under Coach Bill Blair who coached from 1976-1981.  It was a great reunion time with lots of memories and stories being shared.  A common, recurring theme was that of friendship and what being a part of a team has played in the lives of these men now far removed from their playing days in Balch Fieldhouse. Commitment, no excuses, consistency and striving for excellence were those choices made as a young 18-22 year old which translated into those same character choices as a middle age man.  You didn't hear conversations with excuses but conversations of how they were able to pursue their dreams.  You didn't hear excuses about “what if” but you heard a commitment to personally learning, growing, the importance of family, you heard accolades of what a particular coach instilled in them as a young man, and you heard the importance of a team that supported one another. There were wonderful conversations about families, children, and grandchildren who were successful and doing well.  As Jim Rohn said, “Personal success is built on the foundation of character, and character is the result of hundreds and hundreds of choices…”  I’m sure there were those moments of struggle, wanting to quit, not being totally committed over the years since college basketball, but that wasn't the focus of the conversations.  There was an air of respect for one another, an air of self-confidence without arrogance, there was not a “one up-man-ship” with the stories but an air of celebration for the successes, there was laughter, lots of smiles, and positivity of what the future had in store. The current basketball coach, Tad Boyle, spoke to the importance of history and the foundation these men had set in place for the current staff and players.  Tad welcomed the contributions, welcomed the history, and welcomed each former player, former coach/assistant coach, and all the other contributors.  It was their commitment to building a strong foundation for CU men’s basketball many years ago that is making a difference today.

I look at each of our children and their spouse.  They all have been challenged with a variety of circumstances and road blocks.  They all have been frustrated and stressed.  But, what I admire with all of them is they're building their character.  They’re making hundreds and hundreds of choices in all areas of their lives that are “gradually turning who they are at any given moment into who they truly want to be.”  As Jim Rohn says, “You build character by how you respond to what happens in your life.”

It’s back, once again, to whether you choose excuses, rationale, or blame as to why something is not working.  Or instead do you choose focus, what’s in your control, no excuses, no blame, and a goal to take one step at a time? That means consistency and commitment with a support team to encourage and support your efforts. 

Here’s to a healthy mindset built on the foundation of character.  

I hope you had a financially reflective mind last week, and I encourage you to continue this focus for at least the rest of February.  The key is to find something that, first of all, will work for you, and second, that you put that approach into action.  Are you truly committed to making a change or will you look back in December and be in the same place as you’ve always been?  After all, it is a choice and the choice is yours.

Valentine’s Day is in a few days and with that comes a myriad of emotions depending on your personal situation.  We see in all the advertisements, TV ads, and promotions etc. happy couples.  We’re encouraged to spend money on chocolates, flowers or even jewelry (those are the top three items purchased), spend a romantic dinner with our loved one, and this day is one of the largest number of marriage proposal days after Christmas.  It can be a fun time for the kids when they exchange Valentines at school; they get Valentines from Mom and Dad plus their grandparents.  I must admit I get caught up with finding a special card for Jon, for the kids and grandkids, and for my mom.    Of course then there is also the baking of heart shaped cookies and cupcakes, eating those little heart-shaped candies with the messages written on them, besides other sugary goodies.  It can be a fun, love-filled time for so many.

There is another side of this holiday, however.  Are you having difficulty in your marriage/relationship?  Maybe you're divorced.  Maybe you're single and really wanting to be in a meaningful relationship.  This time can be agonizing.  Your child may be the one with a lot of friends and receives a lot of Valentines.  But what about that child who feels left out and doesn’t have a lot of friends.  No matter where we are in our lives young and old, we want to feel valued and loved by those around us.  I encourage you to think outside your own world and reach out during this Valentine season to include those who could use that special Valentine that you’re thinking of them.  Take action, look around, and seek out not only those who you would normally reach out to but those who could use something special. 

This week’s blog is designated to your health and wellness specifically looking at the topic of SUGAR.  (Seems to fit with Valentine’s Day)  Let me be clear about my approach to most areas of our health and wellness.  The key is to eat the right foods, exercise, and maintain a healthy balance.  There is absolutely nothing wrong with having that Valentine cookie or eating the candy, having that glass of wine before dinner, or putting syrup on your pancakes.  Become a student of what you’re eating, the consequences of those choices, alternatives, as well as the long term effect on your body if you're overeating, you're not exercising, and you're not in a natural balance.  Balance is important.

Reuben Chow published an article, “Warning: Sugar destroys your health in more ways than you realize,” in the Natural News in May of 2014.  I think you’ll find some of the information fascinating.  “Fructose, glucose, dextrose, sucrose (table/white sugar) and high-fructose corn syrup are some very common food components today.”  Our society is addicted to refined sugars and harmful to our health particularly when consumed in excess.  “These foods are simple carbohydrates with a high-glycemic index which means they quickly raise blood sugar levels.”  When there is extra sugar circulating in our bodies the “pancreas has to produce insulin to convert it into fat.  This is necessary because too much sugar in the bloodstream is dangerous.”  “To compound matters when insulin is high, hormones are affected and insulin spikes result in drastic drops in blood sugar levels.”  The results for you are feeling sluggish, hungry, and often craving for more carbohydrate-laden and sugary foods.  An unhealthy vicious cycle is the result.  “Our society’s over consumption of carbs, especially simple carbs, is the main reason behind weight gain, and obesity, more so than fat ingestion itself.”

Another problem with sugar is that it is, according to The Encyclopedia of Healing Foods, “one of the food components most damaging to our immune system.”  Research supports the theory that “sugar consumption can suppress the ability of white blood cells to deal with foreign micro-organisms and particles.  Impaired white blood cell function then results in higher susceptibility to various ailments.  White blood cells are very important in defending the body against infections.  Broadly speaking, the higher the amount of sugar consumed, the more immunity will be compromised.”

Sugar affecting the immune system was a surprise to me – VERY interesting.  Then I saw this list of other conditions linked to sugar consumption:  premature aging, various forms of cancer: breast, ovarian, prostate, Crohn’s disease, digestive problems, menstrual irregularities and PMS, depression and anxiety, yeast infections, stress, and ulcerated colitis to name a few.  YIKES!  This list doesn’t include the conditions which we’re more familiar such as diabetes, fatigue low energy, and heart disease. 

“The problem isn't carbohydrates per se, because the body does need this food group.  The big issues are overconsumption and consuming simple carbohydrates which cause quick blood sugar elevation and increased insulin levels which I stated earlier.  Complex carbohydrates actually release simple carbohydrates into the bloodstream at slower rates and don’t cause sugar spikes.”  

What can you do with this information?  A key question to ask yourself, "Am I addicted to sugar?" Sugar IS a REAL addiction!  Try a safe cleanse and know what your body should feel like without all the sugar.  Then begin to eat more natural foods, eliminate ANY form of soda/pop including diet drinks, reduce processed foods, fast foods, pay attention to exactly how much sugar you are consuming (the second ingredient in catsup is sugar), read labels, and make a consistent effort to exercise regularly – no excuses.  After all, your decisions now are compounded year after year, good or bad, and WILL affect your health.  Your immune system and your digestive system (digestive system is considered the second brain) are key to your health and wellness. 

Click on this link for more information:   http://sweetsurprise.com/understanding-natural-sweeteners

Here’s to your health!

“Poor health is not caused by something you don't have; it's caused by disturbing something that you already have. Healthy is not something that you need to get, it's something you have already if you don't disturb it.” ~Dean Ornish

Personal FInances Part 2

The buzz around “the water cooler” today whether you did or didn't watch the Super Bowl last night is the final play of the game ending with a Patriots’ interception and winning the game 28-24.  It was a good game, close game, many highlights, and incredible athletes displaying their talents.  In addition, another talent was on display with the singing of America the Beautiful, the Star Spangled Banner, and then the half time show.   Not to mention all the people “behind the scenes” for the 4+ hours.  AMAZING!  What is also “behind the scenes” is the time, energy, dedication to detail, improving one’s craft, team work, and passion to do whatever it takes to “get the job done” whether it was the cameramen and women, the trainers, equipment people, sportscasters and writers, plus a long list of others. We can debate that final call, debate the deflating the footballs “scandal,” debate the way certain players deal with the media, debate authenticity of media sports interviews etc. etc. all we want.  What we can’t debate is that, in this country, we have opportunities to pursue our dreams and opportunities to reach those dreams when we work hard, when we’re focused, when we don’t make excuses, when we don’t give up, and when we take responsibility to do what we, as individuals, need to do to get the job done.  I, for one, feel very blessed to have those same opportunities though I’m not a pro athlete, or a famous singer, or well-known sportscaster.  What about you?

On to this week’s blog, Part 2 focuses on our personal finances.  Five or six years ago, Jon and I attended a weekend seminar through T. Harv Eker and his book The Secrets of the Millionaire Mind.  It was an amazing weekend with so many “ah ha” moments, but with solutions behind all the learning and growing.  In our 30 years of marriage, we had tried budgets, writing all expenses down, and other approaches.  Nothing seemed to work, at least for any length of time, and definitely didn't have a long term effect on our finances.  After that weekend, however, we committed to “the jar system” which has totally changed our lives as well as the lives of our children who also adopted this system.

In his book and in the workshop, Eker discusses our “money blueprint.”  “What is a money blueprint?  As an analogy, let’s consider the blueprint of a house, which is a preset plan or design for that particular house.  In the same way, your money blueprint is simply your preset program or way of being in relation to money.”  “Your financial blueprint consists of a combination of your thoughts, feelings, and actions in the arena of money.  So how is your money blueprint formed?  It consists primarily of the information or “programming” you received in the past, and as a young child.”  “The primary sources of this programming or conditioning includes people such as: parents, siblings, friends, authority figures, teachers, religious leaders, media, and your culture, to name a few.”     (pg. 18)

We all come with our own blueprint.  Is it a blueprint based on lack or abundance?  What about your spouse?  Does he/she come from a blueprint of lack or abundance?  Over the course of your life to this point, whether you're single, married or divorced, how do you view money?  There is a lot of “how to” books, articles, financial planning support etc. etc., but what’s the bottom line for you with your personal finances?  Eker contends that the “real problem can’t be changed in the ‘printout,” the physical world; it can only be changed in the ‘program,’ the mental, emotional, and spiritual worlds.  Money is a result, wealth is a result, health is a result, illness is a result, your weight is a result.  We live in a world of cause and effect.”  “The lack of money is never, ever, ever a problem.  A lack of money is merely a symptom of what is going on underneath.  Lack of money is the effect, but what is the root cause?  Until reading The Secrets of the Millionaire Mind and also attending the workshop, I had no idea the impact my blueprint and other money experiences tainted my actions surrounding money.  I wasn't a spend thrift, I was able to do much of what I wanted to do, but a closer scrutiny brought to light things I hadn't paid attention to and could, in the long run, be harmful to my long term financial security.

We all have a thermostat in our homes.  We know that the “only way to permanently change the temperature in the room is to reset the thermostat.”  Eker writes, “In the same way, the only way to change your level of financial success ‘permanently’ is to reset your financial thermostat, otherwise known as your money blueprint.”  “You can try anything and everything else you want.  You can develop your knowledge in business, in marketing sales, in negotiations, and in management.  You can become an expert in real estate or the stock market.  All of these are tremendous ‘tools.’  But in the end, without an inner ‘toolbox’ that is big enough and strong enough for you to create and hold on to large amounts of money, all the tools in the world will be useless to you.”  “It’s simple arithmetic: Your income can grow only to the extent that you do.”  (pg. 44)

Hopefully, you are already thinking about your own money blueprint and your financial thermostat.  You will find, in reading this book, there are numerous “ah ha” moments, times to put the book down and reflect over your own financial experience – good and not so good .  You will come away with a much clearer picture for yourself.  Finally, Eker contends, “Until you show you can handle what you’ve got, you won’t get any more.”  “We are all creatures of habit, and therefore the habit of managing your money is more important than the amount.”  (pg, 147)

“To control money, you must manage it.  Money is a big part of your life, and when you learn to get your finances under control, all areas of your life will soar.”  So how do you establish this habit that will be different than all those you have tried in the past?  Enter the concept of the Jar System.  You will want to read more specific details in the book, however the gist of this system is to create a variety of “jars” each with a specific purpose.  Each month, or when you get your paycheck, the following percentage is distributed into the various categories:

1.   Necessities (your monthly expenses eg food, mortgage, utilities, phone etc.)  50-55%

2.    FFA (Financial Freedom Account) Put 10% of every dollar you receive, after taxes, into this fund.  The money is only used for investments and buying or creating passive-income streams.

3.    Play “One of the biggest secrets to managing money is balance.  On one side you want to save as much money as possible so you can invest it, and make more money.  On the other side, you need to put another 10% of your income into a “play” account." It’s essential you don’t discount the importance of this “jar.”  Jon and I have ours set up in a way that we have a total monthly amount. Individually, we get a designated amount to spend as we want – no questions asked.  The rest of the total goes into a savings account.  This one, in particular, has had the biggest, positive impact on what we do and when.  (Ask me for more details.)

4.   LTSS (Long term savings for Spending) 10%  This would include setting money aside for insurance, automobiles, car needs eg tires.  By setting aside money for these expenses ahead of time, the money is there when you need it without panic.  You can have as many of these as you need.  If you're saving for new furniture, new carpet, etc. set up a LTSS for individual needs.

5.    Education 10% Whether you’re going to school, wanting to go back to school, wanting to take a personal development workshop etc. this account helps you put a priority on learning and growing.

6.    Give 5-10% I love this!!  Rather than a once a year donation, you can actually plan ahead with a variety of organizations and amounts you want to give   It’s not, like in the past, if you have money left over then you can donate.  NO!  Giving is key to living a grateful life.

“If you manage your money following this program, you can become financially free on a relatively small income.”  “Whatever money you have, begin managing it now.  DO NOT wait another day. We gave this book to our children, and they have, in turn, set up their own “jar system.”  It has been a life changer for all of us. Children who receive an allowance, get money as a gift, or have a job, this system works VERY well for them too.  (With a few adjustments.)

This book “reveals the missing link between wanting success and achieving it.  Have you ever wondered why some people seem to get rich easily, while others are destined for a life of financial struggle?  Is the difference found in their education, intelligence, skills, timing, work habits, contacts, luck, or their choice of jobs, businesses, or investments?  The shocking answer is:                        NONE OF THE ABOVE!”

If any of this week’s blog strikes a chord for you, get the book The Secrets of the Millionaire Mind by T. Harv Eker or listen to it on CD.  I have reread this book on a yearly basis since we first heard about it as there are so many reminders.  Feel free to contact me if you’d like to know the specifics of how we set everything up so it’s that now it's routine/habit.  The biggest benefit is the lack of stress over money, we have money to do things even when it’s last minute, and we’re not only balancing saving but also playing. 

Here’s to a healthy financial mindset.

Quote for the week:  “The difficulty lies, not in the new ideas, but in escaping the old ones.”    John Maynard Keynes