May 2010 be a year in which you allow yourself to be more of who you truly are.
May you play more, laugh more, dance more, love more, live more, give more, see more, receive more, know more, enjoy more, and celebrate more.
May you open to the vast possibilities and the boundless love and wisdom of your grander truer self.
May you know the full extent of your deserving, and open to allow more of all that you desire in all areas of your life.
May the doors to your brightest dreams swing wide open.
May gifts, synchronicities and solutions dawn in your world beyond the horizons of your imaginings.
May you and your life sparkle with merriment and magic.
May you connect to and experience more of the love, light and magnificence that you are.
May you create your 'Love-Life' - a life you truly love!
From Anonymous
Monday, December 28, 2009
Resolution Now!!
Many people are preparing to willingly gain two to three pant sizes over the holidays and justify this by telling themselves that everything's going to change in 2010 and this year the new years resolutions are going to stand tough. The problem is that this never works. Its called self sabotage.
There's a reason most gyms and fitness centers make 60-80% of their money in January and February. The problem is that 80% of those new members never make it back in by March or April.
If you are serious about personal evolution and a healthy mind, body and spirit, you need to start now! The key is to stay positive, gain clarity and make it happen. Wake up early, exercise, eat real-living whole foods and plan your day out the night before. Personal evolution is about daily conscious evolution and saying you are going to start later is the same as saying you will not do it at all. You have to change your metaphysics consciousness and that is a daily endeavor.
By JB Glossinger
"This is my simple religion. There is no need for temples; no need for complicated philosophy. Our own brain, our own heart is our temple; the philosophy is kindness."
- HH The Dalai Lama
There's a reason most gyms and fitness centers make 60-80% of their money in January and February. The problem is that 80% of those new members never make it back in by March or April.
If you are serious about personal evolution and a healthy mind, body and spirit, you need to start now! The key is to stay positive, gain clarity and make it happen. Wake up early, exercise, eat real-living whole foods and plan your day out the night before. Personal evolution is about daily conscious evolution and saying you are going to start later is the same as saying you will not do it at all. You have to change your metaphysics consciousness and that is a daily endeavor.
By JB Glossinger
"This is my simple religion. There is no need for temples; no need for complicated philosophy. Our own brain, our own heart is our temple; the philosophy is kindness."
- HH The Dalai Lama
Tuesday, December 15, 2009
Happy Relationships/Is Your Home Happy?
Guy 1: Cecilia is so beautiful.
Guy 2: Oh yes. She looks like Demi Moore in Ghost. (Note: This conversation happened centuries ago.)
Guy 1: If given a chance, would you want to marry her?
Guy 2: Uh….no, not really.
Guy 1: Why not?
Guy 2: How should I put it? Cecilia’s uh…not a happy person.
Guy 1: You noticed that too?
Guy 2: She’s gloomy. She’s a negative person. She may be beautiful, but I don’t want to live with a negative person for the rest of my life.
Guy 1: So unlike Stella.
Guy 2: Now there’s a cheerful girl. I really like her. So kind. So friendly. Always has a lovely smile.
Guy 1: She’s not as beautiful as Demi Moore.
Guy 2: But she’s the kind of woman I’ll marry.
Guy 1: What? You have a crush on her too?
Guy 2: Hey, fall in line bro.
This conversation actually happened some twenty years ago between two of my single friends. In fact, we were all single. And believe me, Stella was like a guy magnet. Five of my friends had a crush on her.
Except for me, of course. I was immune to crushes. Because I looked at all females the way I looked at common furniture. Because my heart was focused on God alone. (And my nose is getting longer right this minute…)
Here’s a lesson for single people: I’ve learned that guys may lust after physical beauty, but when it comes to marriage, they’ll look deeper. One of the most important things they’ll look for is a happy woman.
Why? Because a guy knows that one of his roles is to make his wife happy. If he marries a happy woman, his job will be so much easier.
Because at the end of the day, we all want happiness.
Are Your Homes Happy?
After one of my talks, a very anxious mother approached me and asked, “Bo, can you help me? I have a problem with my 18-year old daughter. She’s like a bed spacer in our house. She goes home only to sleep. She’s always with her friends…”
I had very little time to talk to her, so I took my best shot. I asked her, “Is there happiness at home?”
Here’s my belief. I believe kids will love to go home if there’s love in the home.
Have you heard that great old song from 1964? (For your information, I didn’t hear the original version. I heard this song in a revival in American Idol.)
A chair is still a chair even when there’s no one sitting there. But a chair is not a house, and a house is not a home, when there’s no one there, to hold you tight, and no one there, that you can kiss good night…
Friend, is there happiness in your home?
I’ve noticed that the happiest relationships have a rhythm of celebration. In other words, they throw parties.
I don’t mean a party with balloons and clowns (though that’ll be great too), but putting a “party spirit” in your relationship.
I’ve got four fantastic suggestions.
1. Make The Family Meal A Party
I know of a man who has 11 children.
When he goes home from work, he does a very important ritual before entering his front door. He mentally unloads all his problems at the front porch. Because his kids need a happy Dad.
When he enters the door, he shouts, “Hi kids!” And 11 kids rush to him to give him a hug. He then wrestles them on the floor and they play together.
And when mealtime comes, he makes everyone laugh. He inspires everyone with his stories.
Alas, the typical family meal isn’t like this.
Jack And Jill Went Up The Hill
The typical family meal is where parents hold court and pass judgments and vent anger
Let me give you an example.
The father turns to his eldest son, Jack, and asks, “Pass the rice. By the way, how was your exam this morning?” He doesn’t allow him to answer. He answers for him, “I won’t be surprised if you got a zero. Because I don’t see you studying. The good news is that we can save money because we can sell your schoolbooks next year as brand new!”
He then turns to his daughter, Jill, (You know, Jack and Jill…) “Pass the gravy. By the way, where were you last night? With your ugly boyfriend again? Can you tell me what planet he comes from? I can accept earrings in the ear. But why does he have earrings on his nose? Is he a cow?”
He then turns to his youngest daughter, Hill. (You know, Jack and Jill went up the hill…) “Pass the salt. And you, were you born with a telephone in your hand? You already were with your obnoxious friends in school, why do you have to spend three more hours talking with them on the phone?”
And finally, it’s the youngest son’s turn, Pail. (Okay, they really like this Nursery Rhyme.) “Pass the cake. And you, what did you do today aside from wasting your time playing those crappy video games! And are you deaf? Your music is either very loud or extremely loud. Go to the doctor and have your ears checked!”
No wonder the family meal is an endangered species.
Parents, please. Make your meals happy!
Here’s a rule you should write on stone: Ban all sermons when you’re around the table. Instead, feed your children with dishes of laughter, platefuls of inspiration, and trays of encouragement. Make every family meal a joyful occasion.
2. Hold A Family Night Each Week
My kids love Family nights.
If they had it their way, it’ll be done every night.
Sometimes, we watch a movie at home, with a barrel of popcorn. (According to my son Benedict, a movie without popcorn is a horrific crime.)
Sometimes, we play games together. Monopoly, Charades, Pictionary, and Trivia.
Sometimes, we all play video games together. Obviously, the kids always win and the parents lose. But that’s okay. Instead of banning video games from our kids, we enter into their digital worlds. Doing so makes us able to guide them against violent games.
Sometimes, we go to a bookstore and eat ice cream.
I believe the weekly Family Night is a mini-party that you should never miss. Believe me, when you’re old and grey (or old and bald), you’ll look back at these times and thank God you had them!
3. Weekly Dates With Each Family Member
I date my wife each week.
I consider that a mini-party too.
Years ago, we had very little money.
So we had dates in our garage.
Sometimes, we took a quiet walk in our neighborhood.
One day, I thought of something crazy. We ate at home, dressed up really well, and went to a 5-Star hotel. We entered the hotel like we were millionaires. No one knew we had very little money in our pockets. And confidently, I ordered a glass of Coke. And for 2 solid hours, we enjoyed the violin music and beautiful ambiance—all the while sipping our Coke very slowly.
I date my kids each week, too. Those are mini-parties. Sometimes, it’s just donuts. Other times, we walk around a mall. Other times, we play a game together. The key is to make it fun.
I also date my mother every other week. This is such a simple thing, but it means the world to her.
I have regular dates with my friends, too. Our spiritual community, Light of Jesus, is organized around small groups called Caring Groups that meet weekly. Amazingly, I have four Caring Groups, so my weeks are pretty busy having fun times with my many friends.
One last suggestion…
4. Annual Family Celebrations
Create your own Family’s “Liturgical Calendar”.
Sit down and block off the most important dates of the year.
For example, plan everyone’s birthdays.
Many times, it’s very spontaneous. “Oh, it’s your birthday today? Let’s have dinner…” So why not plan a bit more? Go camping in the backyard, or visit an orphanage, or invite your child’s friends for a sleepover, or go out and have a mini-vacation together.
Mark off also your wedding anniversary, Valentines, Mother’s Day, Father’s Day, and Grandparents’ Day.
One Valentine’s Day, I did something I cherish to this day. I set up two chairs and a little wooden table in our backyard. I scattered candles all over the grass, dressed in a coat and tie, and brought out my CD player to play Kenny G romantic music. I then ordered pizza. Finally, I got my guitar and sang an original song I wrote for her that day…
Ikaw ang awit ng buhay, Ang tinig ng langit
Ikaw ang himig at kulay, Ng pusong nagmamahal sa iyo
Refrain:
Biyayang galing sa taas, Anghel sa lupa’y naglalakad
Ikaw ang awit ng puso ko…
That happened a long time ago, but I still remember my wife’s tears that special night.
— 0 —
Look at the big Feasts of your faith—Christmas, Easter, Pentecost, etc. Example: During the entire Advent season, we light the Advent wreath as a family for 4 weeks straight before Christmas.
Other important days: First day in school. Last day in school. Graduation. First Job of the new Graduate. It could be Jimbo, the pet dog, giving birth to four puppies.
Hey, if there’s a reason to celebrate, throw a party!
3 Ingredients For Throwing Parties
Let me share three things to make these parties work.
Ingredient #1:
Gratitude
Someone might say, “But Bo, I’m a melancholic person. I’m not like you. I’m the loner and shy type. I really don’t like these party-spirit thing.”
Excuse me, but I’m melancholic too.
Every psychological test I’ve taken confirms without a shadow of a doubt that I’m melancholic. Remember that there are 4 personality types: Melancholic (that’s me), Sanguine (Bubbly, cheerful types), Choleric (Those with cholera), and Phlegmatic (Those with lots of phlegm).
I love being alone. I’d rather be quiet than talk. (Honest!) But I had to adjust. I had to do things that weren’t natural to my personality.
Here’s the truth: Celebrating your relationships doesn’t depend on having a bubbly or cheerful personality. It depends on your depth of gratitude.
You throw a party because you’re grateful to the person for being there in your life.
If you believe that the people in your life are your greatest gifts from God, then you throw parties often to thank them.
Even if we know it’s a lot of hard work.
Ingredient #2:
Hard Work
Have you ever prepared for a birthday party before?
It’s always hard work.
But who said love isn’t hard work? As I said before, love is about dirty hands, not just beating hearts.
Finally, the third ingredient is very important too.
Ingredient #3:
Creativity
Throwing parties requires some creativity.
Do you want to be more creative?
Copy. Get inspiration from others. It’s the secret of the greatest artists in the world: Leonardo de Vinci, Michelangelo, Picasso, Rembrandt, Bo Sanchez, etc…
You don’t know how to express your love in a playful way?
Ask others what they do. Do some research.
Through the years, I’ve given many cards to my wife. Let me share with you two of them today. You’ll notice that I’m not very original. I stole all these from various sources…
Guy 2: Oh yes. She looks like Demi Moore in Ghost. (Note: This conversation happened centuries ago.)
Guy 1: If given a chance, would you want to marry her?
Guy 2: Uh….no, not really.
Guy 1: Why not?
Guy 2: How should I put it? Cecilia’s uh…not a happy person.
Guy 1: You noticed that too?
Guy 2: She’s gloomy. She’s a negative person. She may be beautiful, but I don’t want to live with a negative person for the rest of my life.
Guy 1: So unlike Stella.
Guy 2: Now there’s a cheerful girl. I really like her. So kind. So friendly. Always has a lovely smile.
Guy 1: She’s not as beautiful as Demi Moore.
Guy 2: But she’s the kind of woman I’ll marry.
Guy 1: What? You have a crush on her too?
Guy 2: Hey, fall in line bro.
This conversation actually happened some twenty years ago between two of my single friends. In fact, we were all single. And believe me, Stella was like a guy magnet. Five of my friends had a crush on her.
Except for me, of course. I was immune to crushes. Because I looked at all females the way I looked at common furniture. Because my heart was focused on God alone. (And my nose is getting longer right this minute…)
Here’s a lesson for single people: I’ve learned that guys may lust after physical beauty, but when it comes to marriage, they’ll look deeper. One of the most important things they’ll look for is a happy woman.
Why? Because a guy knows that one of his roles is to make his wife happy. If he marries a happy woman, his job will be so much easier.
Because at the end of the day, we all want happiness.
Are Your Homes Happy?
After one of my talks, a very anxious mother approached me and asked, “Bo, can you help me? I have a problem with my 18-year old daughter. She’s like a bed spacer in our house. She goes home only to sleep. She’s always with her friends…”
I had very little time to talk to her, so I took my best shot. I asked her, “Is there happiness at home?”
Here’s my belief. I believe kids will love to go home if there’s love in the home.
Have you heard that great old song from 1964? (For your information, I didn’t hear the original version. I heard this song in a revival in American Idol.)
A chair is still a chair even when there’s no one sitting there. But a chair is not a house, and a house is not a home, when there’s no one there, to hold you tight, and no one there, that you can kiss good night…
Friend, is there happiness in your home?
I’ve noticed that the happiest relationships have a rhythm of celebration. In other words, they throw parties.
I don’t mean a party with balloons and clowns (though that’ll be great too), but putting a “party spirit” in your relationship.
I’ve got four fantastic suggestions.
1. Make The Family Meal A Party
I know of a man who has 11 children.
When he goes home from work, he does a very important ritual before entering his front door. He mentally unloads all his problems at the front porch. Because his kids need a happy Dad.
When he enters the door, he shouts, “Hi kids!” And 11 kids rush to him to give him a hug. He then wrestles them on the floor and they play together.
And when mealtime comes, he makes everyone laugh. He inspires everyone with his stories.
Alas, the typical family meal isn’t like this.
Jack And Jill Went Up The Hill
The typical family meal is where parents hold court and pass judgments and vent anger
Let me give you an example.
The father turns to his eldest son, Jack, and asks, “Pass the rice. By the way, how was your exam this morning?” He doesn’t allow him to answer. He answers for him, “I won’t be surprised if you got a zero. Because I don’t see you studying. The good news is that we can save money because we can sell your schoolbooks next year as brand new!”
He then turns to his daughter, Jill, (You know, Jack and Jill…) “Pass the gravy. By the way, where were you last night? With your ugly boyfriend again? Can you tell me what planet he comes from? I can accept earrings in the ear. But why does he have earrings on his nose? Is he a cow?”
He then turns to his youngest daughter, Hill. (You know, Jack and Jill went up the hill…) “Pass the salt. And you, were you born with a telephone in your hand? You already were with your obnoxious friends in school, why do you have to spend three more hours talking with them on the phone?”
And finally, it’s the youngest son’s turn, Pail. (Okay, they really like this Nursery Rhyme.) “Pass the cake. And you, what did you do today aside from wasting your time playing those crappy video games! And are you deaf? Your music is either very loud or extremely loud. Go to the doctor and have your ears checked!”
No wonder the family meal is an endangered species.
Parents, please. Make your meals happy!
Here’s a rule you should write on stone: Ban all sermons when you’re around the table. Instead, feed your children with dishes of laughter, platefuls of inspiration, and trays of encouragement. Make every family meal a joyful occasion.
2. Hold A Family Night Each Week
My kids love Family nights.
If they had it their way, it’ll be done every night.
Sometimes, we watch a movie at home, with a barrel of popcorn. (According to my son Benedict, a movie without popcorn is a horrific crime.)
Sometimes, we play games together. Monopoly, Charades, Pictionary, and Trivia.
Sometimes, we all play video games together. Obviously, the kids always win and the parents lose. But that’s okay. Instead of banning video games from our kids, we enter into their digital worlds. Doing so makes us able to guide them against violent games.
Sometimes, we go to a bookstore and eat ice cream.
I believe the weekly Family Night is a mini-party that you should never miss. Believe me, when you’re old and grey (or old and bald), you’ll look back at these times and thank God you had them!
3. Weekly Dates With Each Family Member
I date my wife each week.
I consider that a mini-party too.
Years ago, we had very little money.
So we had dates in our garage.
Sometimes, we took a quiet walk in our neighborhood.
One day, I thought of something crazy. We ate at home, dressed up really well, and went to a 5-Star hotel. We entered the hotel like we were millionaires. No one knew we had very little money in our pockets. And confidently, I ordered a glass of Coke. And for 2 solid hours, we enjoyed the violin music and beautiful ambiance—all the while sipping our Coke very slowly.
I date my kids each week, too. Those are mini-parties. Sometimes, it’s just donuts. Other times, we walk around a mall. Other times, we play a game together. The key is to make it fun.
I also date my mother every other week. This is such a simple thing, but it means the world to her.
I have regular dates with my friends, too. Our spiritual community, Light of Jesus, is organized around small groups called Caring Groups that meet weekly. Amazingly, I have four Caring Groups, so my weeks are pretty busy having fun times with my many friends.
One last suggestion…
4. Annual Family Celebrations
Create your own Family’s “Liturgical Calendar”.
Sit down and block off the most important dates of the year.
For example, plan everyone’s birthdays.
Many times, it’s very spontaneous. “Oh, it’s your birthday today? Let’s have dinner…” So why not plan a bit more? Go camping in the backyard, or visit an orphanage, or invite your child’s friends for a sleepover, or go out and have a mini-vacation together.
Mark off also your wedding anniversary, Valentines, Mother’s Day, Father’s Day, and Grandparents’ Day.
One Valentine’s Day, I did something I cherish to this day. I set up two chairs and a little wooden table in our backyard. I scattered candles all over the grass, dressed in a coat and tie, and brought out my CD player to play Kenny G romantic music. I then ordered pizza. Finally, I got my guitar and sang an original song I wrote for her that day…
Ikaw ang awit ng buhay, Ang tinig ng langit
Ikaw ang himig at kulay, Ng pusong nagmamahal sa iyo
Refrain:
Biyayang galing sa taas, Anghel sa lupa’y naglalakad
Ikaw ang awit ng puso ko…
That happened a long time ago, but I still remember my wife’s tears that special night.
— 0 —
Look at the big Feasts of your faith—Christmas, Easter, Pentecost, etc. Example: During the entire Advent season, we light the Advent wreath as a family for 4 weeks straight before Christmas.
Other important days: First day in school. Last day in school. Graduation. First Job of the new Graduate. It could be Jimbo, the pet dog, giving birth to four puppies.
Hey, if there’s a reason to celebrate, throw a party!
3 Ingredients For Throwing Parties
Let me share three things to make these parties work.
Ingredient #1:
Gratitude
Someone might say, “But Bo, I’m a melancholic person. I’m not like you. I’m the loner and shy type. I really don’t like these party-spirit thing.”
Excuse me, but I’m melancholic too.
Every psychological test I’ve taken confirms without a shadow of a doubt that I’m melancholic. Remember that there are 4 personality types: Melancholic (that’s me), Sanguine (Bubbly, cheerful types), Choleric (Those with cholera), and Phlegmatic (Those with lots of phlegm).
I love being alone. I’d rather be quiet than talk. (Honest!) But I had to adjust. I had to do things that weren’t natural to my personality.
Here’s the truth: Celebrating your relationships doesn’t depend on having a bubbly or cheerful personality. It depends on your depth of gratitude.
You throw a party because you’re grateful to the person for being there in your life.
If you believe that the people in your life are your greatest gifts from God, then you throw parties often to thank them.
Even if we know it’s a lot of hard work.
Ingredient #2:
Hard Work
Have you ever prepared for a birthday party before?
It’s always hard work.
But who said love isn’t hard work? As I said before, love is about dirty hands, not just beating hearts.
Finally, the third ingredient is very important too.
Ingredient #3:
Creativity
Throwing parties requires some creativity.
Do you want to be more creative?
Copy. Get inspiration from others. It’s the secret of the greatest artists in the world: Leonardo de Vinci, Michelangelo, Picasso, Rembrandt, Bo Sanchez, etc…
You don’t know how to express your love in a playful way?
Ask others what they do. Do some research.
Through the years, I’ve given many cards to my wife. Let me share with you two of them today. You’ll notice that I’m not very original. I stole all these from various sources…
Friday, December 4, 2009
Are You Eliminating Enough?
One of the self improvement training principles of Tim Ferriss' Four Hour Work Week is to eliminate.
Eliminate what? Well, eliminate unneccessary processes, tasks, and all around clutter.
Are you doing enought to eliminate? Here are some tips for "cleaning up" and adding to your own self improvement.
1. Clean your desk/work area. Do this today. Now. You need a clean and more importantly, welcoming area to work. I hate doing any amount of work at my desk when it's messy. Why not clean it up and at least make your work area welcoming if you have to be there, all day.
2. Eliminate "to-dos." Like JB talks about, go for a Sacred 6 or as Tim says in the book, 2 mission critical to-dos for a single day. Ultimately, the message is to not get bogged down in minutiae and creating 42 to-do items for one day, thereby ignoring those "mission critical" items. If you can only get one thing done today, what one thing will make you satisfied with your day? DO THAT, FIRST!
3. What are you doing that someone else can get done if you just let go of the reigns a bit? What are some things that someone else could get done in half the time, ten times the results, and better than you for just a small amount of compensation?
4. What payments can you automate? I cannot tell you the last time I wrote a check for anything or had the power turned off. Everything that can possibly be paid is done so, online, on a schedule, without me even thinking about it, including investing and savings.
5. How many blogs are you writing for? How many Twitter accounts? How many Facebook fan pages are you running? How many are really important? Are you doing one thing well or 10 things mediocre?
With all these tips, the key is to really examine what is necessary. What's mission critical?
This can carry over to your personal life, too. Is it really necessary to finish the food on that plate? Just because you always get popcorn at the movies, are you really even hungry or just doing it out of habit? Do you really need all those clothes or do they just result in more laundry (more importantly, more time to do laundry)?
Stop and think. What can you eliminate? Not just "stuff," but processes, tasks, and so on.
By: Tim jones
Eliminate what? Well, eliminate unneccessary processes, tasks, and all around clutter.
Are you doing enought to eliminate? Here are some tips for "cleaning up" and adding to your own self improvement.
1. Clean your desk/work area. Do this today. Now. You need a clean and more importantly, welcoming area to work. I hate doing any amount of work at my desk when it's messy. Why not clean it up and at least make your work area welcoming if you have to be there, all day.
2. Eliminate "to-dos." Like JB talks about, go for a Sacred 6 or as Tim says in the book, 2 mission critical to-dos for a single day. Ultimately, the message is to not get bogged down in minutiae and creating 42 to-do items for one day, thereby ignoring those "mission critical" items. If you can only get one thing done today, what one thing will make you satisfied with your day? DO THAT, FIRST!
3. What are you doing that someone else can get done if you just let go of the reigns a bit? What are some things that someone else could get done in half the time, ten times the results, and better than you for just a small amount of compensation?
4. What payments can you automate? I cannot tell you the last time I wrote a check for anything or had the power turned off. Everything that can possibly be paid is done so, online, on a schedule, without me even thinking about it, including investing and savings.
5. How many blogs are you writing for? How many Twitter accounts? How many Facebook fan pages are you running? How many are really important? Are you doing one thing well or 10 things mediocre?
With all these tips, the key is to really examine what is necessary. What's mission critical?
This can carry over to your personal life, too. Is it really necessary to finish the food on that plate? Just because you always get popcorn at the movies, are you really even hungry or just doing it out of habit? Do you really need all those clothes or do they just result in more laundry (more importantly, more time to do laundry)?
Stop and think. What can you eliminate? Not just "stuff," but processes, tasks, and so on.
By: Tim jones
Thursday, December 3, 2009
7 Tips for Healthy, Happy Holidays
7 Tips for Healthy, Happy Holidays By Kat Brown, R.D.
As if managing the usual juggle of working, meeting family obligations, eating a healthy diet, and squeezing regular runs into day-to-day life wasn't hard enough, the holiday season brings with it a dizzying array of other challenges: parties, baking, enormous holiday meals, travel, shopping and lots of sweets around every corner. All the festivities can create a recipe for a total nutritional disaster. But it doesn't have to. Armed with these tips, you can survive the holidays without having a cookie meltdown at the eleventh hour. Here's how.
Tip #1: Set a Realistic Goal
Be honest with yourself: Now is not the time to try to lose weight. Instead set a goal to maintain your current fitness level and body weight--and your peace of mind. Write down your goals and create an action plan for the week. Just as you would prioritize a social event, plan in time to take care of yourself--whether it's to exercise, pack a healthy snack to eat while shopping at the mall, or prepare a satisfying well-balanced dinner.
Tip #2: Indulge Frequently, and in Moderation
The question is not whether to eat holiday treats at all, it is how much we should eat. An attempt to avoid all sweets is a battle against biology. Accept it. We're hard-wired for taste. Mary Abbott Hess, R.D., writes in the Journal of the American Dietetic Association, "Even singlecell protozoa in a petri dish will head straight for the sucrose (sugar) source." Some scientists think sweet tastes cause our brains to release endorphins, those feel-good chemicals also released during exercise.
So how can you stay in control of this attraction to sugar? Don't deprive yourself, or you may fall into the "last supper" trap, as described by Elyse Resch and Evelyn Tribole in the book Intuitive Eating. You fit into this all-too-familiar trap if you find yourself consuming an entire plate of macaroons at a party and think, "It's ok, I just won't eat anything tomorrow." The problem with the last supper mentality is it sets you up for a continuing cycle of deprivation and overeating. Instead, sprinkle a few rewards throughout your regular diet so you don't feel tempted to binge. If you have a few sweets on a regular basis, you may find you crave them less and won't go nuts when you're presented with a holiday spread of desserts.
Tip #3: Eat like a Toddler
No, I don't mean you should smear sweet potato casserole on the wall, to your host's disbelief. Rather, learn to understand what your body really needs. Researcher Barbara Rolls, Ph.D., and her colleagues reported in 2000 in the Journal of the American Dietetic Association that three-year old children are able to eat just enough of their meal to fill them up, despite being offered larger portions. That valuable ability to self-regulate can wane with age and external influences. But a large body of research shows that as adults we still have an innate sense of knowing how much food we need, if we take the time to pay attention.
Do yourself a favor and check in with how your body is feeling before, during and after eating to allow that natural perception to kick in. Focus on chewing slowly and thoroughly and enjoying each bite. Before you get seconds wait awhile: It can take up to 20 minutes for your body to experience a sense of fullness. Notice your energy level and how your stomach feels (rather than what your taste buds want) before you reload your plate. Your body knows how to do this, it just takes some practice to learn to listen.
Tip #4: Fuel up Before a Party
I know you may be tempted to "save" some calories by skimping on breakfast and lunch before a party or holiday meal, but this strategy can backfire. Coming to the table starving will set you up for an overeating session. Remember that a ravenous person is rarely a rational eater. Plan on three meals and one to three healthy snacks each day to keep your energy level, mood and hunger on an even keel. This equation will help give you energy that sustains, and allow you to come to the holiday table with a reasonable appetite.
Tip #5: Have a Party Plan
You don't have to skip all the goodies at a party, but you should be smart about how you fill your plate. At a buffet-style gathering, proceed by choosing a small plate and then filling at least half of it with colorful, nutritious options such as vegetables, fruits and lean proteins. At a dinner, take the same approach, filling your plate with healthier options and choosing small portions of higherfat dishes.
As for desserts, as my dietitian colleague Kendrin Sonneville, R.D., says, "Know what you crave, and know what's worth it." Choose a treat that you really want and will enjoy--don't pick up the low-fat brownie just because it's there. Also keep in mind that some foods may sound healthy but are hidden sources of saturated fat and lots of calories, like that spinach dip loaded with cheese or green bean casserole pumped full of high-fat cream.
Tip #6: Make Your Own
To keep you on track, contribute to a holiday party by bringing a homemade, wholesome dish. Or offer to host a holiday meal, giving you the ultimate control over the menu. There are plenty of ways to reduce the fat and calories in a holiday recipe, from using fruit purees instead of butter to cutting the amount of sugar in a recipe by a quarter to a third. You may be surprised how little you notice the difference! Experiment with a few swaps to see what you can do without drastically affecting the taste. For help, visit the Mayo Clinic's "healthy eating" section at mayoclinic.com/health/nutrition-and-healthy-eating/MY00431.
Tip #7: Relax
Take some time for yourself, even if it's just five minutes listening to some soothing music or going for a walk. Here's another tip: get your legs above your heart. Yogis swear by letting gravity do you a favor; by reversing circulation you'll feel relaxed and revitalized.
Try this variation of viparita kirani, "legs up the wall:" Lie on the floor with your legs propped up at a 90-degree angle against a couch or wall. Breathe deeply, scanning your body to release muscle tension. Relax in this position for a few minutes.
Remember: The holidays aren't about obsessing over that pumpkin pie or plate of cookies. Keep perspective: Enjoy being with your loved ones, indulge in moderation, and celebrate the nourishing spirit of the season in health.
As if managing the usual juggle of working, meeting family obligations, eating a healthy diet, and squeezing regular runs into day-to-day life wasn't hard enough, the holiday season brings with it a dizzying array of other challenges: parties, baking, enormous holiday meals, travel, shopping and lots of sweets around every corner. All the festivities can create a recipe for a total nutritional disaster. But it doesn't have to. Armed with these tips, you can survive the holidays without having a cookie meltdown at the eleventh hour. Here's how.
Tip #1: Set a Realistic Goal
Be honest with yourself: Now is not the time to try to lose weight. Instead set a goal to maintain your current fitness level and body weight--and your peace of mind. Write down your goals and create an action plan for the week. Just as you would prioritize a social event, plan in time to take care of yourself--whether it's to exercise, pack a healthy snack to eat while shopping at the mall, or prepare a satisfying well-balanced dinner.
Tip #2: Indulge Frequently, and in Moderation
The question is not whether to eat holiday treats at all, it is how much we should eat. An attempt to avoid all sweets is a battle against biology. Accept it. We're hard-wired for taste. Mary Abbott Hess, R.D., writes in the Journal of the American Dietetic Association, "Even singlecell protozoa in a petri dish will head straight for the sucrose (sugar) source." Some scientists think sweet tastes cause our brains to release endorphins, those feel-good chemicals also released during exercise.
So how can you stay in control of this attraction to sugar? Don't deprive yourself, or you may fall into the "last supper" trap, as described by Elyse Resch and Evelyn Tribole in the book Intuitive Eating. You fit into this all-too-familiar trap if you find yourself consuming an entire plate of macaroons at a party and think, "It's ok, I just won't eat anything tomorrow." The problem with the last supper mentality is it sets you up for a continuing cycle of deprivation and overeating. Instead, sprinkle a few rewards throughout your regular diet so you don't feel tempted to binge. If you have a few sweets on a regular basis, you may find you crave them less and won't go nuts when you're presented with a holiday spread of desserts.
Tip #3: Eat like a Toddler
No, I don't mean you should smear sweet potato casserole on the wall, to your host's disbelief. Rather, learn to understand what your body really needs. Researcher Barbara Rolls, Ph.D., and her colleagues reported in 2000 in the Journal of the American Dietetic Association that three-year old children are able to eat just enough of their meal to fill them up, despite being offered larger portions. That valuable ability to self-regulate can wane with age and external influences. But a large body of research shows that as adults we still have an innate sense of knowing how much food we need, if we take the time to pay attention.
Do yourself a favor and check in with how your body is feeling before, during and after eating to allow that natural perception to kick in. Focus on chewing slowly and thoroughly and enjoying each bite. Before you get seconds wait awhile: It can take up to 20 minutes for your body to experience a sense of fullness. Notice your energy level and how your stomach feels (rather than what your taste buds want) before you reload your plate. Your body knows how to do this, it just takes some practice to learn to listen.
Tip #4: Fuel up Before a Party
I know you may be tempted to "save" some calories by skimping on breakfast and lunch before a party or holiday meal, but this strategy can backfire. Coming to the table starving will set you up for an overeating session. Remember that a ravenous person is rarely a rational eater. Plan on three meals and one to three healthy snacks each day to keep your energy level, mood and hunger on an even keel. This equation will help give you energy that sustains, and allow you to come to the holiday table with a reasonable appetite.
Tip #5: Have a Party Plan
You don't have to skip all the goodies at a party, but you should be smart about how you fill your plate. At a buffet-style gathering, proceed by choosing a small plate and then filling at least half of it with colorful, nutritious options such as vegetables, fruits and lean proteins. At a dinner, take the same approach, filling your plate with healthier options and choosing small portions of higherfat dishes.
As for desserts, as my dietitian colleague Kendrin Sonneville, R.D., says, "Know what you crave, and know what's worth it." Choose a treat that you really want and will enjoy--don't pick up the low-fat brownie just because it's there. Also keep in mind that some foods may sound healthy but are hidden sources of saturated fat and lots of calories, like that spinach dip loaded with cheese or green bean casserole pumped full of high-fat cream.
Tip #6: Make Your Own
To keep you on track, contribute to a holiday party by bringing a homemade, wholesome dish. Or offer to host a holiday meal, giving you the ultimate control over the menu. There are plenty of ways to reduce the fat and calories in a holiday recipe, from using fruit purees instead of butter to cutting the amount of sugar in a recipe by a quarter to a third. You may be surprised how little you notice the difference! Experiment with a few swaps to see what you can do without drastically affecting the taste. For help, visit the Mayo Clinic's "healthy eating" section at mayoclinic.com/health/nutrition-and-healthy-eating/MY00431.
Tip #7: Relax
Take some time for yourself, even if it's just five minutes listening to some soothing music or going for a walk. Here's another tip: get your legs above your heart. Yogis swear by letting gravity do you a favor; by reversing circulation you'll feel relaxed and revitalized.
Try this variation of viparita kirani, "legs up the wall:" Lie on the floor with your legs propped up at a 90-degree angle against a couch or wall. Breathe deeply, scanning your body to release muscle tension. Relax in this position for a few minutes.
Remember: The holidays aren't about obsessing over that pumpkin pie or plate of cookies. Keep perspective: Enjoy being with your loved ones, indulge in moderation, and celebrate the nourishing spirit of the season in health.
You are the creator of your own destiny
You Are the Creator Of Your Own Destiny
By: Paul Lederman
Its only through our own free will, awareness spirituality and spiritual consciousness that we can start to openly determing our own destiny. This becomes largely relevant when we consider our psychological, emotional and spiritual readiness to live in a society where rapid change is the norm.
Are we ready to respond to new challenges and cooperate with others when our evolution and survival greatly depend on it? The majority of us seek predictability and routine in our lives. That being said, its almost impossible to imagine what world a newborn today will lie in 50 years from now.
Without self knowledge, clarity and sensibility to modern times, we may find ourselves unable to ride the wave that is blasting its way into the future. Clarity means setting and achieving goals. It is NOW time to take advantage of this tremendous opportunity that is before us.
-WE CAN EACH BECOME A CONSCIOUS AGENT IN CREATING THE FUTURE THAT WE DESIRE-
-THE TIME IS NOW-
By: Paul Lederman
Its only through our own free will, awareness spirituality and spiritual consciousness that we can start to openly determing our own destiny. This becomes largely relevant when we consider our psychological, emotional and spiritual readiness to live in a society where rapid change is the norm.
Are we ready to respond to new challenges and cooperate with others when our evolution and survival greatly depend on it? The majority of us seek predictability and routine in our lives. That being said, its almost impossible to imagine what world a newborn today will lie in 50 years from now.
Without self knowledge, clarity and sensibility to modern times, we may find ourselves unable to ride the wave that is blasting its way into the future. Clarity means setting and achieving goals. It is NOW time to take advantage of this tremendous opportunity that is before us.
-WE CAN EACH BECOME A CONSCIOUS AGENT IN CREATING THE FUTURE THAT WE DESIRE-
-THE TIME IS NOW-
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