Wednesday, June 20, 2012

Plant Proteins Misunderstood

PLANT PROTEINS MISUNDERSTOOD 
by Stacy Remington

For years there has been controversy over the quality and quantity of plant proteins versus animal proteins.  What it really comes down to is that plant proteins are underestimated and misunderstood.  It is true, we cannot survive without protein in our diet. I do not think anyone is disputing that. In a day where we really need to be cognizant of what we consume because of all of the hormones, antibiotics, and other toxins put into the animals that are raised for human consumption, it is important to know that plant proteins provide more than enough quality amino acids and consuming a plant-based diet does not mean that you are not getting complete proteins.  Also, it is unnecessary for those following a vegetarian diet to have to mix and match plant proteins to ensure you are getting enough complete proteins, as previously believed, because the body stores and releases the amino acids it needs over a 24-hour period.  If you do not consume all of the essential amino acids in one day, but get the missing ones the next day, you are still getting all the protein that your body needs.  Another interesting fact is that 1/6 of our daily protein utilization comes from our body recycling our own body tissue by digesting cells lining our digestive tract.  This process helps to even out any variation in amino acid "incompleteness".  The true problem arises when a vegetarian diet revolves around refined and processed foods causing low protein levels.  Once vegetables, whole grains, beans, and nuts are introduced to such a diet, it becomes protein-rich. 

You still do not think a plant-based diet provides enough protein?  Let's put this into perspective.  Most plant foods, except fruit, supply at least 10 percent of calories from protein, with green vegetables averaging about 50 percent of their calories from protein. One cup of cooked spinach contains more protein per calorie than a Burger King cheeseburger.  Also, 100 calories of broccoli contains more protein than 100 calories of sirloin steak!  I think Popeye was on to something!  Dr. Joel Furhman, author of "Eat to Live", tried to compose a natural foods diet deficient in any required amino acid using a computer dietary-analysis program.  He found it impossible.  Any assortment of plant foods contained about 30-40 grams of protein per 1,000 calories.  He says that when your caloric needs are met, your protein needs are met automatically.

So from a different perspective... the rhinoceros, hippopotamus, gorilla, giraffe, and elephant are all very large animals.  How did they get that way?  Plant proteins.  All of these animals are herbivores.  Animals do not make amino acids from nothing, all amino acids originally came from plants.  A big strong lion's muscles can only be composed of protein precursors and amino acids that its prey, the zebra and the gazelle ate... green grass made the lion.  

Wednesday, April 11, 2012

10 Tips to Sneak Yourself More Water Without Even Realizing It

By Chelsea Jo Conard

It’s really warming up out there in our environment, which means our inner environment is experiencing the same thing.

As we begin moving into the warmer months, it’s super important to stay hydrated!

You’re thinking, “I know, I know!  8 glasses a day, blah blah blah…”

Well, here’s the thing – not everyone needs exactly 8 glasses a day.  Here’s a good way to find out how much water you need… Your weight divided by 2 = the number of ounces you should shoot for each day.

And I get it – this is easier said than done when you’re first starting down the road to health.  So I’ve put together 10 TIPS TO SNEAK YOURSELF MORE WATER WITHOUT EVEN REALIZING IT!

1.  Make it a morning ritual, like brushing your teeth.
Drink a big ol’ glass of water in the A.M. to start your day by hydrating your bod and flushing out toxins.  In the beginning, you may need to sip the water until you’re used to it.  Add some lemon for an even better tasting, more effective detox and to help alkalize your system.
2.  Be a fancy pants.
Water can be boring.  So make it funky in a fun glass.  Water in a pretty martini glass?  Yes, please.  If you’re used to drinking soda, try a baby step to sparkling water.  You can add some lemon, lime, or pure cranberry for flavor.  And put your pinky up and say, “Darling…”
3.  Play with the temp.
Sometimes cold water is refreshing, but sometimes warm or hot water is where it’s at.  I prefer warm water in the mornings.  Experiment with different temperatures and see what you like best.
4.  Add some flavor.
Add even more spunk by adding some ginger and a touch of honey to your warm water.  A very gentle wake-me-up.  Or try adding some goji berries, some cucumber, or some lemon to shake it up.  And my favorite… add some fresh mint leaves!
5.  Drink whenever you feel a sugar craving.
Physiologically, a sugar craving is a very similar sensation to thirst.  So before you reach for the double chocolate cheesecake, try having some water.  Your body (and your waistline) will thank you.
6.  Make the switch, and save some moolah.
Water is FREE in restaurants.  Choose water (with lemon if you like) as your restaurant beverage of choice.  Stick with it, and after a while it becomes a habit.
7.  Keep it handy.
Carry around a stainless steel water bottle with you at all times.  Or always have a cup of water at your desk.  You’ll save money and the environment by not buying plastic water bottles.
8.  Ding ding!
If you’re one who likes schedules, make a reminder to drink water every hour on the hour.
9.  Add water to your skincare regimen.
Water does a lot more for your face than any eye-lifting, wrinkle-melting cream any day.  Drink, cleanse, moisturize, drink.
10.  Exercise.
This is an easy one.  A good workout will make you want to guzzle.  (But go for the water instead of the sugary sports drinks, which could dehydrate you further.)

Tuesday, March 27, 2012

Ease into Activity


Now that spring is upon us and the weather has turned pleasant and favorable for a more active lifestyle, there are some precautions that you should take heed of in order to protect your health and longevity.
Many of us lead rather dormant lifestyles during the winter months. The cold weather and shorter days naturally tend to lull us into a lazier, less active lifestyle.
Then the first beautiful day of spring or the opening of baseball season motivates us to get off the couch and go out and do some much needed yard work or pitch a little baseball with the kids. The catch is, however, that we are not accustomed to the strenuous activity and many of us spend the next few post-activity days or weeks suffering from aches, pains, strains, sprains, torn muscles, slipped disks – or worse, a heart attack.

To further complicate matters, we often put a lot of pressure on ourselves to get the job done in one afternoon or weekend. Slow down - the life you save may be your own! Pushing your body too much too fast could land you in a funeral home, hospital or on the bed recovering for weeks or months.

Slow and steady may not always win the race, but it may insure that you live longer and perform stronger for many races to come in the future. (Turtles usually live very long lives)!

Here are some tips to insure that you stay healthy and happy:
1.        Hydrate, hydrate, hydrate! Water is the key to life - and dehydration is a leading cause of high blood pressure, muscle aches, cramps, headaches and a whole host of other ailments. It is estimated that 90% of Americans are dehydrated daily. Coffee, soda, Gatorade, energy drinks, etc… are NOT substitutes for water – in fact, many of these “drinks” further dehydrate us. I recommend pure, alkaline, mineral rich water such as FIJI Water (click to find out why).
2.      Stretch. Our muscles and deep tissue can become oxygen and nutrient deprived due to inactivity. This deprivation combined with the decreased ability to detoxify and remove lactic acid can lead to a lot of aches, pains and more serious problems. Stretching can loosen these atrophied muscles up and get the juices flowing to prepare you for work.
3.      Get a massage: Massages and therapeutic bodywork isn’t just a luxury that rich housewives enjoy after their facials and spa treatments. Bodywork is a MUST in your pursuit for health, happiness and pain-free living. Deep tissue massage can rapidly detoxify the body and get nutrient-rich, oxygenated blood flowing to muscles, organs and tissues that are starved of life and attention. Massage can revitalize your body and make you impervious to injury and disease.
4.      Hot/Cold therapy: Visit a sauna or a hot yoga studio and expose yourself to some heat in a controlled environment. When the heat becomes too great, take a break or a cold shower and then re-visit the heat again. This will build up your tolerance and prepare you for the changing weather outdoors and high levels of internally generated heat from activity. This will also get your juices flowing and help your body detoxify – thus reducing your chances of dropping dead in the yard from heart attack or heat stroke.
5.      Interval training: Start out with some gradual physical training. Do one minute of strenuous activity followed by one minute of rest. Check your resting pulse before the activity, check your active pulse immediately following the activity, check your pulse again after one minute of rest. Your pulse should return to its initial resting rate within one minute of stopping the activity. If your pulse is not returning to its resting rate, it means your heart is “gasping” for breath – which could be a great indication of cardio-pulmonary problems. Try implementing an arginine (amino acid) supplement into your diet to naturally improve cardio health.

6.      Gradually increase activity: If your pulse returns to its resting rate within a minute, then start to gradually increase the activity periods, but still rest for a minute in between activity. Example: Two minutes of strenuous activity, one minute of rest – increasing the activity by one minute or so every day until you are ultimately working for 10 minutes, resting for one.
7.      Get a check-up: See your physician for regular physical check-ups even when you are feeling fine. Find a good physician who will devote the time to listen to you and truly care about your health and lifestyle. Interview doctors until you find the right one (your life may depend on it). Visit the right doctor regularly – not just when you are sick. Keep him up to date about all changes (for the better or worse) in your life and all medications you are taking.
8.      Chiropractic Adjustments: Your body runs on electricity. The brain communicates with the organs and every cell in the body through electrical signals sent through the spinal cord and nervous system. If your spine is out of alignment causing pressure on nerves and disks, then the body cannot function properly – leaving you susceptible to disease and injury. Chiropractic adjustments are easy, painless, affordable and essential in your quest for health and pain-free activity. Finding the right chiropractor will be an integral part of maintaining optimum health and peak performance.  
9.      Smile: The act of smiling greatly reduces stress. Stress is the number one underlying cause of all disease. If you have to do something (like cut the grass) – you might as well make it enjoyable – so smile while you are doing it! If you can’t muster up a smile for such activity, then hire someone else (or a lawn company) to do it for you. If you think the $45 for the lawn service is too much to spend – weigh the lawn maintenance cost in comparison to $45,000.00 heart surgery – followed by weeks of missed work. Maybe you can smile as you enjoy a different activity such as playing with your kids on the professionally cut lawn - knowing that you avoided a health crisis. Care for your body and use your time wisely and you will be living on Easy Street!

10.  For many more healthy tips, join us on Wellness Wednesdays at the DME BeneFitness center as we present our Peak Employee Performance (PEP) program from noon to 1pm. Inquire with the DME HR Department, Stillman Rice at BeneFitness, or email Lea D'Loughy.



The Fire Walk


Sometimes in life we have to be willing to do things that we don’t necessarily want to do. Often we have to walk down paths that are not always paved in gold, but sometimes the roughest paths lead to the best destinations. One such destination occurred for me over ten years ago at a Tony Robbins Unlimited Power Workshop.

I’ve always considered myself an adventurous “daredevil” and I had been geared up for years to do a fire-walk.  I had visited the South Pacific and seen natives perform the ritual in ceremony, but I did not have the opportunity to join them. A few years later at age 25 I finally was afforded the opportunity to cross the goal off of my ‘bucket list’.

Fire-walking for the first time with Tony Robbins just made the experience that much more profound. So I had no fear when it came to pulling off my shoes, rolling up my pants and walking through 40 feet of hot, burning, flaming coals. The most powerful moment for me, however, was watching the transformation that took place in the woman who sat next to me during the entire event.

Debbie and I connected as we sat down side by side on the first day before the event even began. She expressed to me that she was going through a mid-life crisis of epic proportion. Her husband had suddenly divorced her with no warning, she was laid off from her job for no reason – and to top it off, she had a dying mother that she had to provide care for. “Could it get any worse?” she asked. To which I replied “Imagine having to cope with all of that, but from the comfort of a wheelchair which you are relegated to for the rest of your life because you lost your legs in an accident.” She nodded in approval as she glanced down at her feet in appreciation. “Have you been here (to a Tony Robbins event) before? It seems like you have” she questioned.

I hadn’t been to an event before, but I was a huge fan of Tony as I had read all of his books and shared his mindset. Debbie expressed her doubts about “motivational speaker types” and commented that she was only there because her friends had paid for her ticket and urged her to go. She came only out of guilt that her friends had spent a lot of money for her to come. She was so despondent that she had already made up her mind that she wasn’t going to benefit or see any change no matter what Tony said. Boy was she wrong.

The three day workshop started on a Friday afternoon. Tony came out and pumped up the crowd and spoke about the power of the mind and its ability to adapt and change. Then all 2500 of the attendees took a break and walked outside into the parking lot where there was a huge pile of firewood accompanied by two fire trucks. Tony got on a platform next to the pile of wood and talked about fire and how hot the wood burned and how hot the resulting coals would be. He talked about fire-walking rituals and how they were a rite of passage for boys to become men in some cultures. Debbie was quick to announce to me that she was not going to do the fire-walk. Coincidentally, Tony went on to say that it was okay not to do it if you weren’t ready. He then explained what percentage of people would get burned and out of those people who got burned how many would be burned bad enough to require medical attention.

Interestingly enough, according to him, most people got burned after they had exited the coals and broken their state of mind. The coals were so hot that they would often fuse to the feet during the walk. A quick shot of water at the finish line would knock the coals off and insure that you weren’t burned when you ‘broke state’. As the crew lit the bonfire, we returned to the auditorium for more of Tony’s training.

The master motivator demonstrated how to change your thoughts and how your thoughts controlled your physiology. He explained how the body is capable of doing amazing things when the mind believes it can. He cited examples of people lifting cars to save trapped loved ones after accidents. He taught us to enter a “state” and in this state the mind could alter perception. For instance, he demonstrated that repeating a simple mantra like “cool moss” could make the feet think that they were walking on cool moss rather than hot fire. I couldn’t wait to test the theory and I was determined to not let Debbie’s constant and incessant negativity and refusal to do the fire-walk hinder my experience in the least.

Finally, the time had come – the pinnacle of the workshop was about to happen on the first night. We all took our shoes off, rolled up our pants and then filed out of the auditorium and back into the parking lot. What had been an enormous pile of wood only a couple of hours prior had been reduced to a flaming pile of cinders. Debbie walked out behind me, but reconfirmed that she was not going to do the walk – in fact, she had not removed her shoes in the auditorium.

Adjacent to the bonfire, there were about a dozen lanes roped off in the parking lot that were laden with tightly packed flaming coals. The group divided and we lined up single file in front of our designated lane. At Tony’s direction, we began to enter our “state” and repeat our mantra. Debbie was about to exit the line and go wait in the “coward section” for observation only. I grabbed her by the arm and said “If you get burned, the wounds will heal quickly in comparison to the pain of a lifetime of ‘What if… I had done it’.” She remained in line behind me and said “Ok, let me watch you go first”. Then, in a surprise move, she took off her shoes and tossed them to the side.

I entered my state and found my clarity, focus and power. I wasn’t nervous in the slightest - aside from the adrenaline produced from my pure excitement. I remained focused as Tony’s affiliate coaches walked up and down the lines making sure that each participant was mentally focused and ready for the feat. A few people were pulled from the line and put into a ‘focus group’ to get them into state before they were allowed to do the fire-walk. Surprisingly, Debbie was not pulled.

I forgot about her and set my focus on the fire in front of me. I wanted to take in the moment to the max, for I knew this would be a powerful event in my life. One after another, the participants in line in front of me walked through the coals – some fast, some slow, but all made it to the finish and were greeted with a shot of water on the feet to keep them from getting burned as they broke mental state to celebrate.

My turn was next and I was focused and ready to go, but before I took my first step, the line coach stopped me. He told me to stay in state for a moment. What was wrong? I was sure I was ready. But apparently I was so ready that the fire was not hot enough for me. They had stopped my line to bring over a wheel-barrel full of fresh coals. I watched (in state) as the workers raked fresh burning embers onto the path in front of me. “Bring it on” I thought to myself. When the raking was done, my coach called me to his attention, looked into my eyes to determine my readiness and then gave me the nod.

And I was off. One foot in front of the other I walked slowly and methodically through the hot, burning coals as flames lapped up in front of me. I repeated my mental mantra “wet sand… wet sand… wet sand…” as I walked fearlessly through the fire. It was a short, slow walk that would create a long, profound memory. I felt the warmth beneath me, but I held my mental state until I felt the water hit my feet. The water signified that it was time to celebrate and I high-fived the other participants who had already finished. Before I could turn around to check on Debbie, I felt someone’s arms wrap around my waist as if to tackle me. It was Debbie and she was rejoicing at the completion of her fire-walk. I believe her excitement trumped everyone else’s (including mine) combined. She remained at the finish line and danced and hi-fived everyone who finished – whooping and hollering with excitement each time someone crossed the line. One forty foot fire-walk changed the course of that woman’s life.

We all celebrated as Tony took the podium and congratulated everyone on their accomplishment before we returned to the auditorium to wrap up the session for the evening. As we walked back across the parking lot, I noticed that the ambulance and EMS workers had a few customers, but none seemed seriously injured. A few ice packs and bandages were issued and that seemed to be the extent of it. Debbie was now like a kid on Christmas morning – continuously replaying her experience and her gratitude to me for helping motivate her to do it.

Back in the auditorium, a few announcements were made and the itinerary and agenda for the next day were revealed. Debbie was exuberant with excitement and couldn’t wait for the next day. I was betting that she wouldn’t sleep a wink that night. She transformed from doubting to doing, coward to courageous, powerless to empowered right before my eyes that night. She thanked me repeatedly for giving her the extra encouragement to overcome her fears. Debbie remained on the edge of her seat, soaking in every word that Tony said for the duration of the workshop. My own sense of accomplishment was belittled by the pride I felt from helping her accomplish something that she never imagined possible. That was my greatest takeaway. I knew that one day I would follow my passion and ultimately help people transform themselves as Tony Robbins did.

As I put my socks and shoes back on, I noticed that the tiny hairs on my toes had not even been singed from the heat. How was this possible? On multiple past occasions, I had burned every hair off of my fingers, hand and arm just from lighting a kerosene heater or gas grill. How had the searing heat from the coals not burned my toe hairs less than an inch above the flames? I didn’t question the inexplicable; rather I embraced the power of my mind to overcome that which seems impossible.  


Eleven years later I was walking my dog outside on a very hot summer day in Florida. We navigated our usual course as we followed the sidewalk to the wooden boardwalk/bridge that led to the community pool. I had taken the same walk with my dog hundreds of times, but today I did it barefooted in the noon sun and heat of the day. I immediately felt the heat on my feet as we transitioned from the coolness of the white sidewalk to the wooden planks, but I kept walking. Exactly half way down the bridge my feet felt like they were going to spontaneously combust from the immense heat. I couldn’t take it anymore. I had 2 options – jump the railing and land in a sand-spur infested patch of undergrowth 8 feet below – or take off running. I chose to run in spite of the searing pain in my feet. I made it to the end of the bridge quickly, although it seemed like an eternity.

I instantly found the first spot of shade and stepped into it. I looked down at my feet and expected to see smoke rising from my soles. I hobbled over to a picnic table under a canopy and sat in the shade for a while as my feet cooled off and my dog “did his business”. The incident caused my Tony Robbins fire-walk experience to be recalled from my memory banks. I wondered if I still possessed the ability to enter ‘state’.

I closed my eyes and recalled Tony’s words and the entire experience as if it were yesterday. I began to utter the phrase “wet sand… wet sand… wet sand…” to myself over and over again. Magically, my feet no longer burned. I glanced over and spotted my dog who seemed perplexed at my actions and demeanor. I breathed deep and continued to repeat my mantra as I stood up to walk back home. As I approached the wooden bridge, I breathed deeper and stated with authority “wet sand”!


I then stepped from the cool concrete to the hot wood, but this time I felt no heat. I walked the distance of the bridge slowly and methodically while repeating my mantra “wet sand… wet sand…” until I reached the other side. The distance of the bridge was much farther than the distance I had walked through the coals ten years ago - and although the wooden bridge was visibly not on fire; nonetheless, it had nearly set my feet ablaze only ten minutes prior. This time I walked the entire distance with absolutely no pain or sensation of heat. It was an amazing feat that reconfirmed the power of my mind and mental ‘state’.

Here’s the tangible takeaway that I want to share with you: anything is possible if you truly believe you can achieve it. One of Tony Robbins’ most popular quotes is borrowed from Napoleon Hill:  “Whatever the mind can conceive and believe, it can achieve.”  The power of the mind/body connection is profound!

Thursday, March 22, 2012

Shop Smart, Spend Wisely

“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health” ~A.J. Reb Materi 
Why do most of us spend our money to enhance our lives in every way possible – from jewelry, to clothes, electronics, makeup, shoes, cars, bigger houses, worthless material possessions, etc… but when it comes to our health, we neglect the one thing that everything else depends on.
Sure, new golf clubs or an ipad would be nice, but…
Why not support the health of yourself and those on your shopping list while also supporting local, small businesses? Give those you love a healthy gift – such as a gift certificate from a local health food store like Access to Organics or Living Waters. De-stress and relax with yoga sessions at Hot House Yoga.

Organic produce delivery from Front Porch Pickings can be a healthy weekly or monthly treat on your doorstep and a time-saving shopping alternative too. 

When you’re happy, you’re usually healthy - deliver a monthly smile with ‘flowers for a year’ from The Flower Market.

A health food supplement like Chews4Health will create the priceless result of energy and vitality.
Whether young or old, short or tall, everyone could use a little more "Health and Happiness" in their lives.
Have a healthy, happy, successful day.

Your BeneFitness team and local Healthy Businesses.


Wednesday, March 7, 2012

Accountability

Share your goals and accomplishments with one or more “accountability partners” – these could be some of your advisors or “board members” from the ‘seek wisdom recipe #16.’ They will reinforce your commitment, keep you on track to success – and also be there to celebrate your successes with you.

Wednesday, February 29, 2012

Recipe for Resolution #18 - To-Done List


Create a “goals accomplished list” and a “to-done” list – when you complete a task or accomplish a goal, highlight it and cut it from your goals list or to-do list and then paste it over to the goals accomplished or to-done list.

Keep this "to-done" or "goals accomplished" list handy and review it from time to time. Seeing your accomplishments in writing will empower you to accomplish more!

Monday, February 27, 2012

Success in Spite of Stress


It’s no secret or surprise that in today’s society most of us encounter a profound amount of stress on a daily basis. Sources range from: our pockets to Wall Street, our businesses, careers, families, relationships, physique, age, responsibility, and bills – all of which cause a multitude of stress within our lives.

Prolonged stress in any form is a great detriment to our health both mentally and physically and I believe stress to be the underlying cause of almost all disease. Stress creates chemical imbalances in our body that can wreak havoc on every aspect of our health and wellbeing. Stress is also a great contributor to heart disease which is the #1 killer in our country today – claiming the lives of about 3000 Americans daily.

I was asked the following question after one of my “Have a Heart” events: “If stress elevates the pulse, then why isn’t it good for the cardiovascular system – after all, that’s what exercise does and that’s good for you, right?”

I explained it to her that unless hampered by a physical handicap or limitation, most of us have enough ‘reserve in the tank’ to be able to get out of bed in the morning or flee the house in the event of a fire. Our ‘fight or flight’ mechanism kicks in and floods us with adrenaline, our heart springs to action and elevates its rate and our breathing changes to bring in more oxygen and eliminate more toxins. Conversely, most of us lack the athletic ability to run a marathon – and if we tried to do so without proper training, we would most likely drop dead or suffer injury before we reached the finish line. With practice and training, we can gradually build up our level of tolerance to added physical stress and have the strength and ‘reserve in the tank’ to accomplish anything.

However, stress is often encountered or induced too rapidly to have time to build up immunity and endurance. One rapid change in your employment or relationship status could instantly send you reeling into a state of ‘stressure’. Now your pulse is racing at an elevated rate for hours, days or even weeks – continuously running a marathon of stress without any warning, training or preparedness. To add insult to injury, the body is now continuously releasing stress hormones like cortisol and adrenaline into the body, which leads to toxicity and acidity in the body. This toxic environment can become a breeding ground for cancer and other disease.

Almost immediately we begin to feel the effects of the stress on our level of energy, concentration, focus, and attitudes. These negative emotions have an adverse effect on our level of productivity, profitability, self confidence, and pride - which inhibit us from performing at our best at the very times when we need to be at our best. The worst part is that the very thing we are probably stressing over is far less detrimental than the harm the stress is doing to our body.

The good news is that the effects of stress can be naturally counteracted easily, effectively and economically. The only catch is, you must be willing to think differently and act accordingly. Are you ready to defeat stress and create success? If so, here are some great tips to help you stress less:

1.       Go home and root your feet into the grass, dirt or sand – “ground yourself” - breathe, and clear your mind.


2.       Don’t neglect responsibility – just change the way that you handle it.


3.       You must have love in your own heart before you can give and receive love.


4.       Put yourself first and foremost.


5.       Massage – professional if you can afford it, couples if you have a significant other, or self massage (lymphatic, tennis balls, massage device, inversions) if you are solo.


6.       Music – listen to some soothing sounds – feel the groove and relax.


7.       Focus on what you can control - When you focus on what you can control, other things come into your control.


8.     Smile therapy – turn a frown upside down and consciously smile for a while - 5 minutes at a time (or longer) throughout the day.


9.     Stress Breaths -  deep inhalations for five seconds until the lungs reach max capacity, hold for two, then exhale for five until the lungs are completely empty.


10.   Meditate – learn to clear your mind and turn off the cacophony -  find your “Happy Place.”


11.   Find something to focus on positively – something that can show measurable progress with attention – weave a basket, learn a language or a musical instrument, take a martial arts class, build something – make it a routine and part of your schedule.


12.   Spend time in nature.


13.   Surround yourself with love and emotional stability – even if it means cutting out or avoiding toxic relationships with people that are close to you – make new friends, visit long lost relatives, visit a nursing home.


14.   Spread love – do a good deed, make a donation, volunteer – you can’t fully receive until you first give of yourself.


15.  News Fast – cut out TV, commercial radio, newspapers, magazines, the internet and any other sources of bad or depressing information.


16.  Stretch, exercise, practice yoga – connect the mind, body, and spirit.

17.  Write a gratitude list of all of the gifts that you’re appreciative of in life.

Written by Sean Donovan

Giving up S.A.D.

This year I celebrate 17 years as a vegetarian. My mother laughs at me now, because when I was a child, she remembers cooking delicious meals and casseroles only to watch me pick out all of the spinach, broccoli, celery, and anything else green.  I would have a pile of ‘green stuff’ on the side of my plate that I would refuse to eat for the first twenty years of my life. Now, my whole refrigerator is filled with everything green. What made me give up my Standard American Diet (S.A.D.) of predominantly red meat and potatoes? Several things – and am I glad that they did!

It was partly my mother’s influence, but it wasn’t her cooking that prompted my change. My mother and both of her parents developed colon cancer during a short period of time. In fact, my grandmother lived the last decade or so of her life with no colon at all. Talk about a reason to change my ways – I didn’t ever want to have to endure what she went through. A colostomy bag is not for me. My mother and grandfather were luckier as they only lost very small portions of their colons. When my mom beat colon cancer only to have cancer return in the form of lymphoma a couple of years later – and then beat that too, I knew I had some strong “fighting genes” in my gene pool, but I also realized I have some genetic predispositions to contend with as well. Thankfully, I discovered that although our genes load the metaphorical gun, it’s our lifestyle that pulls the trigger.

I was also influenced by a good friend of mine who was raised by vegan parents. He had never consumed meat or dairy his entire life. He was also a phenomenal athlete who was a star on his collegiate cross-country track team. He made running marathons look easy and he never seemed to lack energy, stamina or strength. I was so intrigued by his physical ability and absence of past medical problems that I quickly accepted his challenge to “go raw” for 21 days and only eat fruits and veggies. I was already in pretty good shape and had yet to suffer any health problems, but nonetheless my transformation was remarkable.  The increased energy alone was enough to make me never crave animal products again.

It’s undeniable that humans were designed to be vegetarians. The physiological proof starts with the alkaline saliva in our mouths. Also in regards to our mouths, the shape of our teeth (flat molars for grinding) and the movement of our jaw (up and down and side to side also for grinding) indicate that of a vegetarian. Compare our mouths to that of a carnivorous dog and you will find acidic saliva, sharp incisors and pointed molars designed for ripping and tearing flesh as well as a jaw that only moves up and down (no need to grind the meat side to side). The next clue is the dexterity of our magnificent hands - complete with opposable thumbs for grasping and picking fruits and veggies – as opposed to a carnivore like a bear that has massive claws for holding live prey and tearing its flesh from the bones. Human digestive tracts are very long and curvaceous so they can extract all of the nutrients from the living fruits and veggies -while true carnivores (such as lions) have very short and relatively straight digestive tracts to expel the rotting flesh and it’s toxic digestion by-products from their bowels as quickly and easily as possible.

If that physiological evidence isn’t enough to convince you that vegetarianism should be the way of humanity, then try this test. Put a pile of berries and a rabbit in a playpen with a four year old child and observe what happens. Then try the same experiment with a four year old lion cub in a cage. My guess is that the child will eat the berries and pet the rabbit. And in the lion cub’s cage there will be a bloody mess and a pile of untouched berries. Instincts don’t lie. And by the way, anyone who thinks that humans are at the top of the food chain is dead wrong. I invite them to spend the night in the wilderness full of lions, bears, mosquitoes and snakes – or take a swim in shark infested waters. In reality, decomposers such as bacteria and fungi are the ones on top of the food chain.

If most people in modern society had to raise, kill, clean, prep and cook their own meat, there would be a whole lot more vegetarians. Thank God for our modern food production industry – right? Wrong! If slaughterhouses and meat packing plants had windows or an open-door policy, my guess is that everyone would be a vegetarian!

Animal cruelty is a travesty and is prevalent in almost every aspect of the carnivorous side of the food industry, but I’ve found that most people simply don’t care – they don’t want to think about it – they just want their meat neatly packaged or prepared and cooked for them. They don’t even want to know what went into the process. If they only knew or thought about what went into the “meat process” and how it goes straight into their bodies, then they would realize that “we are what we eat” – right?

Maybe the chronic diseases suffered by many people in today’s modern society are simply nature’s revenge for the cruelty that mankind’s carnivorous population is exacting on the rest of the animal kingdom. For scientific proof that animal consumption is linked to chronic disease, I would be happy to direct you to Dr. T. Colin Campbell’s book “The China Study”.

Recently I was having dinner with a colleague who seemed quite perplexed when they discovered I was a vegetarian. Their immediate reaction was “Oh, you don’t eat meat? What do you eat?” My simple response was “Plants and living foods”. Simple and to the point – when you eat a plant based diet of fruits and veggies, you are eating living foods and thus ingesting life into your body. When you eat meat, it is dead and so you are ingesting death into your body. Plus, the higher up the food chain we eat, the farther we move away from the natural source energy of the sun, the mineral nutrients of the soil and water, and the purity and oxygen from the air.

Look, I’m here to tell you that if I can make the “cold-turkey” conversion from the typical male American meat-and-potatoes diet to vegetarianism, anyone can do it. Having made the transition and having lived on ‘both sides of the food chain’ – I can honestly say without a doubt or reservation that vegetarianism is an exponentially far superior lifestyle to that of an American carnivore. Forget all the macho B.S. - you don’t need meat or dairy to get protein – I work out harder and longer than most of my meat eating friends and never lack energy, stamina or strength. In addition, I’ve never had a tooth cavity or a broken bone – and that means a lot considering my active lifestyle!

Think about it – better yet, try a vegetarian, raw food diet and experience the awesome benefits for yourself. You’ll be happy you did.
by Sean Donovan

Monday, February 20, 2012

Recipe for Resolution #17 - To-Do



Create a daily “to-do” list based on your plan of action items and schedule – read it along with your goals list every morning when you wake up and every night before you go to sleep.

Keep it in a conspicuous place. Save it on your computer's desktop. Print it out and tape it to the refrigerator, the bathroom mirror, your desk or the dashboard of your car.

Update it daily.


Wednesday, February 15, 2012

PEP Program Kickoff at DME


Our first Peak Employee Performance (PEP) orientation session kicked off the much anticipatd 24 week program series in the DME BeneFitness center today. The event was well attended - participants included 24 DME Holdings employees and 8 guests.

Thanks to all who participated, contributed their energy, and shared their feedback. We look forward to GRO'ing with you over the next 23 weeks.

Health yeah!

Tuesday, February 14, 2012

Recipe for Resolution #16 - Seek Wisdom


Surround yourself with advisors or “board members.” You can have a board member or advisor on your team without them even knowing it. These advisors may also be part of your tribe.

My grandparents were happily married for over 60 years - until death did they part – so they were my advisors when it came to relationship issues. When my divorced friends or “player” friends offered relationship advice, I said “thank you for sharing” and promptly forgot what they said.

Seek “advisors” that are very good at the things you need help with. Aside from giving reliable, proven advice, they will also hold you accountable to your goals and commitments. Remember, you become the average of the 5 people who you spend the most time with.

Sunday, February 12, 2012

Thursday, February 9, 2012

Recipe for Resolution #15 - Delegation



Focus on what you do best, let others do the rest.

Find “partners” and form creative partnerships to help you accomplish tasks that you are not necessarily good at or don’t enjoy doing. For every task you hate (accounting for me) – there is someone (an accountant) who is passionate about it and made it their career.

What “best” part of you can you contribute to others? Consider forming a “tribe” based on the barter system. Everyone would have a unique specialty to contribute. This tribe will also help hold you accountable to your responsibilities, commitments and contributions.

This environment breeds success, teamwork and follow-thru. 

Monday, February 6, 2012

Recipe for Resolution #14 - Scheduling

Review your plans of action for your top goals and create a daily minute-by-minute schedule and incorporate time for your all of your new plan of action items.

Using recipe #12’s weight loss goal and plan of action as an example:
Monday, 6:15 am – wake up, read goals list, drink one liter of water, put on gym clothes.
Monday, 7:00 am join the gym.
Monday 7:10 to 8:30 am workout- stationary bike 20 minutes, nautilus equipment and free weights 40 minutes, sauna and stretch 20 minutes.
Monday 8:30 to 9 – shower, drive to work, eat an apple on the way.
Monday 10:30 am – eat a banana.
Monday 12 noon – take a 20 minute walk, eat a prepared  salad from home on the picnic table outside of office.
Monday 12:45 practice breathing exercises and rebound/stretch for 5 minutes.
Monday 2:30pm – eat an avocado at my desk.
Monday 5:30pm – stop at grocery store on the way home to buy fresh produce.
Tuesday and Thursday 6:30-8pm – Hot Yoga...

This is just a basic outline of a schedule for one plan of action – try to account for every minute of your day (even sleep time). The more detailed your schedule the better – the detail and practice of scheduling may seem excessive, but remember – you are forming new habits and taking control of your time, life and health so that you can reach your ultimate goals.  Stick to your schedule daily – remember to incorporate reading your goals list daily into your schedule.

After approximately 21 days of doing this, you will find that the new items on your schedule will become new habits in your life. Your time (and health) are the two most important things in the world – give yourself 10% of your best time each and every day and you will find that the other 90% of your time will be exponentially more productive.