Tying the Knot

Life offers many challenges on the road to self-discovery. Every individual is presented with a unique set of circumstances. The way that these challenges are handled will determine success or failure, happiness or sadness, growth or stagnation, and more. I remember many years ago hearing the following quote: "When you find yourself at the end of your rope, tie a knot and hold on tight." Just when you think that your situation couldn't get any worse and you have tried everything to make things better, a little faith and a little patience will go a long way. Easier said than done, right?

The key to receiving your blessings and rewards in life is perseverance. Perseverance is fueled by a clear vision. It is critical to focus on the big picture. Be clear about why you have embarked on a certain path. Consider what the ultimate goal is. Take your attention away from drama and distractions. Focus on what you are striving to achieve. If the goal is worthwhile, then tie the knot. If it isn't, then let it go.

My point is that we only get one shot at this life. It is precious and special and has much to offer if we don't give up on it. Disappointments are inevitable. So-called friends will come and go. Even our families will give us grief from time to time. But the simple joys in life will always outweigh the hard times if we just cherish them.

So, when the finish line is in sight, but your legs are about to give out, Tie the Knot.

When your best friend "does you dirty", Tie the Knot.

When your spouse takes you for granted, Tie the Knot.

When your children rebel, Tie the Knot.

When your boss is breathing down your neck, Tie the Knot.

When your faith is a little shaky, Tie the Knot.

When you are struggling to break a habit, Tie the Knot.

When your grades just aren't cutting it, Tie the Knot.

When people try to take advantage of your gifts, Tie the Knot.

When someone breaks your confidence, Tie the Knot.

When someone slanders you, Tie the Knot.

When you lose a loved one, Tie the Knot.

When your money is too funny, Tie the Knot.

When others are critical of your success, Tie the Knot.

When you are down and depressed, Tie the Knot.

When you faced with a hard decision, Tie the Knot.

Tie the Knot. Hold on tight. Don't give up. Persevere. Fight through the rough times. Know with a certainty that no mistakes were made in your creation. You are alive for a distinct purpose. Figure out for yourself what that purpose is. Now, go forward, live your life, and be great at it! No one can do it for you and no one can do it better!

Be good to yourself! More next time...

"Going Green" Keeps You "In the Black"

My daughter, Halima, has recently inspired me to be more environmentally responsible. When I was growing up, the "Don't Mess With Texas" and "Adopt a Highway/Park" campaigns were a big deal and made quite an impact on my attitudes about about pollution. To this day, I still don't litter and I can't stand it when others do. But, my daughter has taken this ideal to a whole other level.

During Earth Week 2009, we made some minor changes that have greatly impacted the way we live. Maybe you, too, will be inspired to do your part in saving our planet. Here is the list:

1) Set up a recycling station. In our garage, we simply took 4 plastic storage bins with lids and labeled them. In the house, we keep a reusable shopping bag on a doorknob in the kitchen for sortation. It is amazing to see how much paper, plastic, glass, and aluminum/cans can be discarded every week. We have started looking for ways to cut down on the amount of waste. This is doing great things for the grocery bill and inspires some creativity. Empty glass jars have become vases and plastic detergent containers and 1-gallon milk jugs are used as watering cans. My daughter even took the scraps she saved from an art project and made a Mother's Day gift for me. Priceless.

2) Switch to energy-efficient light bulbs. I know. I know. The bulbs are pricey, but they last longer than the basic 60 or 100 watt bulbs. Just gradually replace the old bulbs as they burn out. In the long run, the money you save on utility bills and grocery bills will be well worth the investment. Oh, and don't leave lights on and water faucets running when they are not being used for a specific purpose.

3) Plant a tree. One of the best things that you can do to improve the air that you breathe is to plant a tree, a flower, or a vegetable/herb garden. The benefits are endless. First of all, the exercise and "fresh" air (depending on where you live--smile) are great for your overall health and wellness. Trees remove toxic gases from the air and provide oxygen which is critical for all living things. Flowers are beautiful and inviting. If you want to improve your community's curb appeal, start working on your yard. (Believe me--no one wants to be the worst-looking house on the block!) And lastly, plant an organic vegetable garden. Not only will you trim your food budget, but you will also improve your diet with fresh fruits and vegetables--pesticide-free! This should lead to fewer doctor visits and fewer days lost from school/work.

4) Use reusable shopping bags. These bags can be purchased at your local grocery store for about $1.00 each and help cut down on the amount of plastic that is used. (I often forget to take mine with me, so I'll just keep some in the car going forward.) When you have the option, opt for paper bags over plastic. Also, recycle the plastic bags that you already have as trash can liners or drop them off in the recycle bin at the store.

5) Donate unused items. It is true that one man's trash is another man's treasure. There are many people who would put old toys and clothing to good use. Charity is an act of kindness and a great lesson to share with your children.

6) Park the car. Take a walk or ride your bike for short trips. When shopping, choose a parking space farther away from the building. Why burn gas unnecessarily and add more exhaust fumes to the air when you could burn a few extra calories? And don't get me started on fuel prices...

7) Support your local food co-op. The best produce that you could eat is locally-grown, organic fruits and vegetables. These farmers work hard to ensure the highest quality without pesticides and/or chemical additives. A great advantage is the low cost of shipping, which adds up to huge savings for you. I recommend The Third Day Organic Produce and Natural Meat Coop. Contact Vanesa Clark at www.thethirddaynaturalhealthmarket.com. To find your local co-op, check out: http://www.localharvest.org/food-coops/.

8) Go chemical-free. Use more cleaning products and detergents that contain natural ingredients. This will cut down on the toxins in your home and improve your family's health. Search the internet to find instructions on how to create your own cleaning products from items in your pantry. Here is a link to get you started: http://housekeeping.about.com/cs/environment/a/alternateclean.htm

Going green can improve your quality of life in many ways. Health, vitality, and longevity are within reach. You can make your community a better place to live. In fact, doing so is both our individual and collective responsibility. Remember: If everybody does a little, then no one has to do a lot! Get started today!

Be good to yourself! More next time...

Lower My Blood Pressure and Cholesterol? Sign Me Up!

The benefits of a good diet and exercise regimen reach far beyond the number on the scale. In less than one month, both blood pressure levels and cholesterol levels can be brought within healthy ranges. How? Consuming a low-fat, high-fiber diet and walking for 45 to 60 minutes daily will reduce blood cholesterol levels and help clear arteries. According to the American Council on Exercise, researchers at UCLA conducted a study (2002) on 11 obese men who consumed a low-fat, high-fiber diet and walked on a treadmill daily over a three week period. Here were the results:

"At the end of three weeks, participants hadn't lost a significant amount of weight, but the seven men who previously had high blood pressure now had normal blood pressure, and the entire group reduced their cholesterol levels by an average of 19 percent.

"Insulin levels dropped 46 percent and free radicals by 28 percent, both of which are associated with heart disease.

"This is the first study to show that this type of diet and exercise can reduce oxidative stress, lower blood pressure and improve risk factors for other chronic diseases in a very short time," wrote lead researcher R. James Barnard."

http://www.acefitness.org/healthandfitnesstips/healthandfitnesstips_display.aspx?itemid=247

How do I get started?

See your doctor for your annual physical. Inform him/her that you want to begin an exercise program and that you need specific recommendations based on your current health condition and your fitness goals. Your examination and blood work will dictate how your diet will change as well as the type and level of intensity of your exercise program. If your total cholesterol is 200 or higher with an LDL of over 99 then you will want to get started right away. Blood pressure increases with age. A normal reading for a 30 year-old man is 126/79 while a 60-year old man registers 142/85. Consult with your doctor. Health conditions, age, gender, and medications can affect your numbers.

What should I be eating?

Your healthy diet should consist of carbohydrates, protein, and good fats. These macronutrients are derived from whole grains, fruits, vegetables, beans, lean meats, fish, and plant-based oils. Visit MyPyramid.gov and develop a plan for your general nutrition needs as well as physical activity. Since carbohydrates supply the primary fuel for most metabolic activity, your daily caloric intake should be comprised of 45-65% carbohydrates, 10-35% protein, and 20-35% fats. Eliminate pork, red meat, fast food, junk food, fried food, soda, caffeine, alcohol, sweets, and cigarettes. Add fresh fruits and vegetables, whole grains, beans,and (if you prefer meat) lean cuts of meat like chicken or turkey. Healthy fats should come from olive oil, canola oil, low-fat dairy, salmon, avocados, flax seed, and sesame oil. Be mindful that the body produces cholesterol naturally. Animal-based foods contain saturated fat, so excess consumption of meat and dairy products will lead to high LDL (bad) cholesterol. Lastly, drink plenty of water--at least half of your present body weight in ounces.

How often should I exercise?

Strive to exercise for at least 30 minutes a day, 3 to 5 days per week. Try walking. Balance cardio (walking, jogging, running, biking, rowing) with strength training (weights, pushups, yoga). Set new goals every month and make sure that your program is progressive. The key words here are: farther, faster, stronger, longer (distance, speed, power, endurance). Be sure to stretch major muscle groups daily and perform core/ab exercises every other day. To stay motivated, incorporate daily activities like yard work, washing the car, cleaning, and playing with your children. Recreational sports in a club or league as well as walking/running clubs provide great support from your peers. Just get moving!

Visit the American Heart Association website to create your personalized walking plan and track your progress at: http://www.mystartonline.org/mystart_tracker.jsp?section=plans

Be good to yourself! More next time...