I got into a heated debate a few weeks ago with a former family member who insisted that what we were exposed to as youth has no impact on us as adults. I agreed with him that everything is ultimately just a choice and that we could all make the “right” choice and live happily ever after but I disagreed with him in his opinion that we all have the same wiring to make that choice. I wish a choice were that easily explained but it is not.
Not That Simple
There are multiple things that go into a choice, especially in areas where we may struggle. Things like addictions, defensive reactions, overeating, and low self esteem may all be just a choice, but there are many factors that go into that choice. What you were exposed to ( trauma, injuries, dishonesty, stability/instability, honesty, etc), taught by those you believed in, how classmates treated you (being bullied can destroy confidence), your social circle, and how your parent/guardian approached education all have a role in the choices you make as an adult. Research proves over and over that our social conditioning as youth plays a huge role in our choices and beliefs as an adult. Studies also show that social conditioning, trauma, anxiety, and depression as youth can have an impact on the different parts of the brain that are responsible for reasoning, thought, and the ability to make a sound choice. Research also shows through multiple studies that if you began (as I did) to cope with life events in unhealthy ways during your teen years, your chances of battling them for life skyrocket. It is ultimately a choice but not so simple to make it.
What About The One Who Overcomes?
There are always stories of people that have overcome great odds to become successful. What is the difference between them and I who struggled for years to overcome my demons? They were aware from early in life that there was a different way to conduct a life and learned to make the choice. Many of them had support somewhere that taught them how to make a choice and overcome choices that may hurt them. And even though we all come from families and bloodlines, our genetics all differ which plays a role in choices. It is proven through research that things like resilience, outlook, and depression are at least partly genetic. The way you are wired physically matters. Life is always just a choice but not a simple one.
If You Struggle
You can overcome both genetic and social wiring no matter where you are in life. Many of us are doing it and changing our lives. Overcoming our programming begins with self-awareness that we have something we want to change about ourselves and we are going to commit to doing the work necessary to overcome the challenge, no matter how many times we fall. We can redevelop the genetic and social wiring of resilience by realizing that it is the key to everything. Learning to get back up after falling requires rewiring the way you believe about yourself, the way you believe about your mistakes, and how you believe about events in your life that challenge you. To do this requires you knowing that you have every ability needed within yourself to live the life you want. You are just as smart or smarter than others who have overcome great challenges. The key is to learn that you do not have to keep struggling. Keep fighting for your recovery and eventually the choice will become easier if you do the work necessary. It is a process but so worth it! Begin as soon as possible to learn how to make the choice that will lead you to where you want to be. Do the work. BE YOUR OWN MIRACLE!
There is one thing that will affect every area of our life and that is our health. Whether it is finances, happiness, relationships, or the ability to function the way we want, health will have a major role in our lives.
1.Our health can cost us money or make us money. Being strong and healthy is vital to how well and long we can produce the income we need to live the way we want. Being in the health span is less expensive than being in the disease span of life.
2. Our health will affect our happiness and research clearly shows that the more disabilities we have as we age, the more depressed we will be. I have witnessed people who have worked so hard to generate a great retirement only to be miserable and not able to enjoy it because of lifestyle choices. Lessen your health problems and increase your happiness.
3. Relationships are also affected if we are healthy or unhealthy. While it is important to focus on how lifestyle choices will affect us personally, it is of at least equal importance (if not more) to remember that our lifestyle choices affect those who love us. This includes both humans and animals.
Please do your best to stay as strong as you can in your muscles, heart, brain, bones, and joints. If you struggle like many of us do, it is okay and we understand. The importance of exercise cannot be overstated, especially if you struggle. IT IS SO IMPORTANT! Begin as soon as possible. BE YOUR OWN MIRACLE!
“Each year, nearly 900,000 Americans die prematurely from the five leading causes of death – yet 20 percent to 40 percent of the deaths from each cause could be prevented, according to a study from the Centers for Disease Control and Prevention.
The five leading causes of death in the United States are heart disease, cancer, chronic lower respiratory diseases, stroke, and unintentional injuries. Together they accounted for 63 percent of all U.S. deaths in 2010, with rates for each cause varying greatly from state to state. The report, in this week’s issue of CDC’s weekly journal, Morbidity and Mortality Weekly Report, analyzed premature deaths (before age 80) from each cause for each state from 2008 to 2010. The authors then calculated the number of deaths from each cause that would have been prevented if all states had same death rate as the states with the lowest rates.
The study suggests that, if all states had the lowest death rate observed for each cause, it would be possible to prevent:
- 34 percent of premature deaths from heart diseases, prolonging about 92,000 lives
- 21 percent of premature cancer deaths, prolonging about 84,500 lives
- 39 percent of premature deaths from chronic lower respiratory diseases, prolonging about 29,000 lives
- 33 percent of premature stroke deaths, prolonging about 17,000 lives
- 39 percent of premature deaths from unintentional injuries, prolonging about 37,000 lives”(Source CDC.gov)
Please know the impact you are having on yourself and those who care about you. Our health and lifestyle decisions will impact everything; finances, loved ones, happiness-everything. If you struggle to do so, please get help as soon as possible. Your change can begin as soon as today. You can BE YOUR OWN MIRACLE!
Most people know common exercise benefits such as improved strength, endurance, and weight management. Researchers now are discovering that exercise has far more benefits than just the traditional beliefs. In fact, I read somewhere that if exercise were a pill, it would eliminate many medications people use and would be worth more than any pill on the market. There is nothing more important that we could be doing for ourselves than staying strong through exercise. Here are some little known benefits of exercise.
- Exercise benefits the gastrointestinal system. Exercise can relieve constipation and promote healthy digestion when you are at rest. In fact, exercise over time will even strengthen the digestive tract.
- Exercise helps slow brain decline. People who reported doing more physical activity showed higher scores on cognitive tests—consistent with previous studies linking more exercise to better brain health. But when the researchers adjusted for the effect that factors like high blood pressure, diabetes and heart disease can have on brain function, the link disappeared. Conditions like these could impair blood flow to the brain and therefore compromise cognitive functions, says Dr. Clinton Wright, associate professor of neurology and public health sciences at University of Miami and senior author of the study. “That suggests that people with low physical activity levels also had a greater burden of those risk factors,” he says. (Time)
- Exercise can decrease pain. Exercise can help lessen chronic pain in several ways. Research is showing neuropathic pain is reduced with exercise because it helps to lower inflammation in the body. Exercise has also shown to reduce joint pain, lower back pain, and other pain associated with aging. But you must be careful and seek professional advice before beginning.
- Exercise can help finances. We know that exercise can reduce our chances of getting many forms of cancer, colds, heart problems, immune system issues, bone degeneration, brain decline, and depression. Disease and poor health can cost us a lot of money out of pocket in both lost income and dollars spent on co-pays and doctor bills. Our goal (I hope) is to reduce the amount of time we are in life’s disease span and increase the time we spend in a healthy life span. Exercise is the key to this.
Exercise has ENDLESS benefits and the importance of staying strong in every way possible cannot be overstated. If you are a beginner to exercise, find someone who can help you learn how to do strength, flexibility, and aerobic training. It could be the most important decision you ever make. Begin as soon as possible. BE YOUR OWN MIRACLE!
There are lots of reasons to care for your health as you age. Whether you are 19 or 60, what you do the next 10-20 years of your life with the health choices that you make will matter more than what you did the last 10. And I am not just speaking about your physical health. How you care for your emotional, mental, and spiritual health will also matter. There is more and more research listing the importance of self-care in today’s world of stress and unhealthy temptation around every corner. The pressures of career, family, and education can be overwhelming at times. I work with many clients that have high pressure 60 hour a week jobs, others who are working on their PhD’s., and many others who combine work, school, and family commitments into a weekly calendar. We all know of the consequence of stress on the body. High blood pressure, heart issues, and other unhealthy outcomes are the result of stress not handled in a healthy manner. Depression also causes us physical problems if not addressed in a healthy way. The outcome is similar to stress on the body and will eventually lead to coronary artery disease, stroke, diabetes, and some forms of cancer. Stress, depression, and anxiety can even increase some people’s chances of developing dementia and other mental disorders prematurely. Thankfully there are healthy options to help those who are suffering from too much stress, depression, and anxiety.
Not Being Judgmental
With my background in mental health, I fully understand that people have different issues in life. I watch people with “great jobs” that are under a tremendous amount of stress who know the importance of self-care. I work with people who have experienced tremendous trauma or loss in life that are happy in all areas of life. Really? Yes really. I have also studied extensively self-care practices and have found that people who respond in the healthiest ways are similar in many of their daily practices. I have compiled a short list of what I have discovered.
- They all exercise. You do not have to work out with the latest insanity program to practice self-care with exercise. Moderate strength training, walking, hiking, yoga, bicycling, swimming or any other form of healthy exercise can have benefits for the brain, the body, and the physical impacts of stress, anxiety, and depression on the body. Try to get 20-50 minutes of exercise daily and see it as beneficial and you will have a healthier physical response and quality of life as you get older.
- They all do things unrelated to food, drink, or television that bring pleasure. Reading, playing with pets, gardening, helping others, creating something and spending quality time with friends and loved ones will lead to better health in response to life’s stress. Be proactive about doing things that bring you pleasure and you will be healthier in the long run of life.
- They all continue to move forward. Ruminating on past negative life events will serve only negative health consequences. I am not trying to downplay past traumas. There is research where as many as 85% of us have suffered from some sort of trauma. That is almost all of us. Whether you need professional help or are able to accept those portions of your life that have been difficult to go through, it is healthier to move past the things that have happened to you and “give energy” to the present and how you can be successful with good health and happiness for the future.
- They all are resilient. Everyone that I have witnessed respond to life in healthy ways all understand that things happen in life that we would not like to happen. People who are the best with self-care continue to “get back on” no matter how many times they have fallen off. And you can too.
If you continue to struggle in areas of your life that you wish to change for the sake of happiness and health then I beg you to do so beginning today. What you do today can affect you in a positive or negative manner when it comes to your health. Your health impacts those who love you and how happy you will be as you age. Treat yourself with care and your physical health will respond with the quality of life you deserve. And you do deserve to BE YOUR OWN MIRACLE!
The importance of staying strong cannot be overstated as we age. If we are inactive, we could lose as much as 3-5% of our muscle mass with each year we get older. A body that is weak will experience more pain, disability, brain decline, and unhappiness. The majority of us will experience a health span in life and a disease span. Our health span is when we are healthy, high functioning, strong, independent, and have minimal physical and mental disorders. Our disease span is when we have illness that affects our everyday life, disabilities, physical limitations, and cannot function like we used to. The health span can last for decades and we can live high functioning, healthy, and happy for many years. The disease span can do the same. What matters is how we treat ourselves. And when I say treat I do not mean sweet snacks that we deserve because we worked hard today. Treat yourself well means just that. Good exercise (strength training and aerobic), managing food and drink with boundaries, and minimizing stress are key components to treating yourself well. And when stress occurs, handle it with your health in mind. If we struggle in any of these areas, our health is at risk and the disease span is sooner. One of the biggest areas where I see people struggle is staying physically strong. While walking is important and should be done, keeping the rest of your muscles strong is just as significant. Research continues to show the benefits of strength training for people over 50. It helps prevent brain and body decline, improves liver, stomach, heart, kidney, and joint function. Weight training helps improve arthritic pain, spine and lower back strength, and mood. In a few words, doing what you need to stay strong will keep your health span long and disease span short. If you are over 50 and do not currently weight train, please start as soon as possible. If you do not know where or how to start, consult or hire someone that specializes in over 50 strength training. Keep your health span long and your life happy.
Thank you http://crazyhealthfacts.com/interesting-fun-facts/fitness-and-nutrition/ for the cool info.
- It is estimated that only 22% of American adults participate in regular, sustained physical activity for at least 30 minutes 5 times a week
- On average, it takes about 12 weeks after beginning to exercise to see measurable changes in your body.
- Approximately 25% of American adults are sedentary
- There is a plant based supplement, rhodiola rosea, that can naturally combat and alleviate whatever stress response (anxiety, fatigue, stress, etc) your body is under.
- No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier at anytime.
- Walking at a fast pace burns almost as many calories as jogging for the same distance.
- The word ‘gymnasium’ comes from the Greek word “gymnazein”, which literally means “to exercise naked.”
- It is scientifically suggested that walking at a fast pace for 3 hours or more at least one time a week can reduce your risk for heart disease by up to 65%.
- Just adding any type of movement into your daily routine can increase your level of overall health and wellbeing.
- Strength training involves training both the muscles and the nervous system. Together, they make what is called the “neuromuscular system.”
- Men who workout with a female partner are shown to lift heavier weights and get better results.
- Wearing steel toe boots will burn more calories than normal shoes.
- To lose one pound of fat, a person has to burn roughly 3,500 calories.
- When the body is at rest, it takes in about 10 litres of air per minute.
- There are over 640 muscles in your body.
- Muscle is about three times more efficient at burning calories than fat, even when at rest.
- You should always breathe correctly when exercising. It is said that underwater swimming is the only time you should hold your breath during physical activity.
Fitness consists of 4 main components:
- The body’s ability to use oxygen as a source of energy.
- Muscular strength.
- Flexibility and body composition
- Since your brain is distracted by what you are hearing when you listen to music, you don’t concentrate on what you are lifting. This causes you to lift more weight.
- Exercise is more effective at increasing your energy levels than caffeine.
- It takes about 12 weeks after beginning to exercise to see measurable changes in your body.
- You burn more calories sleeping than you do watching television.
- An Italian research team found out in 2003 that people who ate pizza on the regular were far less likely to develop esophageal, colon and mouth cancer.
- Seafood is a nutrient rich food that is a good source of protein, vitamins and minerals.
- Eating breakfast regularly will also help keep weight off because it gets your metabolism going
- One can of soda contains 10 teaspoons of sugar.
- Experienced bodybuilders do it in two phases. First, they build up body bulk, including some fat, by overeatingand weight training. In the second phase they trim the fat and maintain the muscle with a carefully constructed diet while continuing their muscle development program.
- The average American adult drinks 500 cans of soda every year.
- The U.S. Food and Drug Administration (FDA) does not require manufacturers to list trans fats if they are present in amounts less than .5 grams.
- An unhealthy diet can lead to diseases such as diabetes, hypertension, certain cancers, obesity, and micronutrient deficiencies.
- You can drink too much water. “Hyponatremia” is when a person consumes too much water, usually during endurance sports, which causes their sodium levels to be very low and can even result in death.
- Ten healthy, filling snacks…banana, hard boiled eggs, nuts (almonds & pistachios), peanut butter, oatmeal, cottage cheese, plain greek yogurt, sunflower seeds, apples and watermelon, and natural fruit smoothies.
- A study done by American Journal Of Clinical Nutrition states that eating a bowl of ice cream 2 hours after a workout triggers your insulin, which is a hormone that is essential in the muscle building process.
- One gram of alcohol equals 7 calories.
- Half of the carbs you consume should come from whole grains.
- Weight can have an effect on a woman’s ability to conceive.
- Need a quick healthy snack at the gas station? Bananas, raw almonds, beef jerkey, pretzels, string cheese, protein bar and a giant water.
- Bottle water contains more bacteria than tap water.
- Olive oil can help in lowering cholesterol levels and decreasing the risk of heart complications.
- An unhealthy diet leads to diseases like diabetes, hypertension, certain cancers, obesity, and micronutrient deficiencies.
- Over 1/3 of adults and 12.5 million children and teens in the United States are considered obese.
- In 2007, heart disease was the leading cause of death in the United States.
- Examples of iron rich foods are red meat, fish, chick peas, tofu, beans and lentils.
- There is the same amount of sugar in a McDonald’s fruit smoothie as in four Reese’s Peanut Butter Cups.
- 8 foods you should consume on an everyday basis: yogurt, red tomatoes, walnuts, spinach, oats, carrots, blueberries, and black beans.
Other Interesting Fitness & Nutrition Facts
- Most American models are thinner than 98% of American women.
- 1,668 gallons, on average, of water are used by every single person in the S. daily.
- Drinking normal amounts of beer can gives you a healthy dose of silicone, which will help strengthen your bones and teeth.
- On average, it only takes three years after one quits smoking to have their chance of having a heart attack the same as someone who has never smoked before in their lifetime.
It is such a crazy world right now. Political and religious conflict. Racial and economic tension. Something changing all of the time to continue or grow the conflicts. It is a tough time for America, the world, and for people who desire a world of peace and cooperation. For those of us who desire to be happy on a daily basis, it can be a tough task to maintain happiness and peace in a world of conflict. And as we know, happiness is healthy. Just as what we eat and put into our body matters, what we put into our mind also matters. I personally struggle and have struggled with depression since childhood. I have learned through much suffering that what I put into my mind first thing in the morning and throughout the day really matters to my daily happiness. First thing in the morning when I feed myself negative things like world conflicts, personal battles, past wrongs, or future worries I struggle all day with sadness, anxiety, anger, lack of clarity in my mind, and conflicts. I also tend to binge eat, become unproductive with my time, and consumed with self-pity. I can go so many directions based on what I watch, listen to, read, or feed myself with self-talk.
Intentional Feeding of The Mind
I had a close friend ask me once why I had quit exercising like I once did. Since I own a gym and design exercise programs, the importance of getting enough exercise is paramount to me. The answer I gave my friend was that I was too depressed and lacked the energy to exercise. And it was true because that is what I fed my mind with my own self-conversation. When this happens to most of us, me included, it is an autopilot action and not intentional. And that is the key to managing the things we put into our mind; it has to be intentional. Like finances, business operations, weight loss programs, and addiction recovery, the way we manage what we put into our mind through media and self-talk HAS to be intentional. If we operate with reactionary auto-pilot behavior, our chances of struggle grow. If we plan what we are going to read first thing in the morning, how we are going to manage negative self-talk in our work day, what we listen to in the car, and how we are going to spend our free mind time after work, our chances of being happy, fulfilled, and healthy also grow. Before going to bed each night, plan on how you will begin the day tomorrow with things that will feed your mind positive food. I currently start each day with the 20th anniversary edition of Chicken Soup For The Soul, and The Bible. Both have positive messages and reading helps to engage and activate my brain which helps me with clarity. I spend 10-15 minutes or so reading (5 minutes of each) before heading out for my walk/jog. During the exercise time, I try to intentionally focus on gratitude and things that are great in my life. For years I have had foot pain and this helps me to focus on the good and not the pain. On my way to work, I listen to audio instructional or motivational material that will help me to grow as a person, communicate clearer, improve my business, or focus my energy. Intentionally feed your mind good food.
Help Yourself To Some Good Food
I do not share with you how I begin the day because I am great. I am certainly no better than anyone who struggles in life. I have just studied and learned through experience how to manage my struggles differently. And I hope you do too. Intentionally feed yourself good mind food from the beginning of each day. Intentionally monitor when you are feeding yourself things that oppose your happiness and change that to the things that do. Intentionally take care of you. BE YOUR OWN MIRACLE!