Live More With Less

What would New Years Day be without a resolution and a blog?  As cliche as it may seem to set a goal for the next calender year, I believe any time is a great time to make positive change in your life.  And if you need a holiday to get you motivated, than so be it.  During this season of my life things have been getting a little cluttered and out of sorts, therefore I am resolving to unpack the last of my boxes sitting in the garage since moving in July, take a close look at the stuff in my house to decide what I actually need and get rid of all the extra items just taking up space. My diet is also undergoing a few modifications and I am excited to embark on a new food foray. Both resolutions have an underlying theme that I want to share with you today; finding fulfillment in the intangible vice the tangible and learning to live more with less.

Fortunately for me I learned organization and cleanliness at a very early age.  I can still remember my Dad strictly enforcing the bed made, room cleaned and chores complete rule both before and after school.  Growing up in a military family also helped to reinforce a general state of order and structure.  So needless to say, my living standards have always been quite neat and tidy.  Since John was born I have learned to loosen my grip on the idea of having a continual clean house and now enjoy a bit of organized chaos.  Having a child has also allowed me to accumulate a great deal of baby paraphernalia. And that coupled with a big move back from Hawaii into a house half the size of my previous one, means it's time to downsize.  We have given away many larger furniture items already, but the smaller, more meaningful trinkets and keepsakes have yet to be evaluated for worth and retain-ability. I also amassed a huge amount of shoes and clothes over the last 6 years having fluctuated in weight by nearly 30 pounds, having a baby, nursing that baby for 20 months and also moving from a very temperate climate to a normal one with cold winters. Spring cleaning is coming early this year!

Why do we let ourselves gather so much stuff anyways?  Did you really develop an emotional attachment to that hat you picked up on your vacation last year?  Or the decorative set of coffee cups that just collect dust above the stove?  Here are my theories on why most people have an inner-clutter bug lying dormant in their brain:

-Social status
-Desire to live in abundance
-Just in case-itis
-Sense of obligation
-Don't want to waste
-Can't let it go
-Organizational ignorance

When your living/working space is de-cluttered your environment becomes functional, peaceful and enjoyable.  Not to mention how liberating it is to be mobile and versatile. Ask yourself: do I really need it, do I really use it, when was the last time I used it, when do I plan to use it, can I borrow/rent it instead of owning, what's the worst that can happen if I get rid of it?

Now, how do we live more with less when it comes to food?  Plant a garden! Imagine if you forced yourself to eat only what you could grow.  Likely to starve, we are prisoners of the grocery store because of an inability to live self-sufficiently. But what if we could find a happy medium?  What if you planted that garden and harvested 75% of the food you and your family consumed?  We would not only be healthier for having labored in the yard, but the quality and freshness of our food would be substantially better than that of what we currently pay for at the market.  Learning when to plant, how to grow and which produce to harvest during each season is also a very educational endeavor to enjoy.  If you have children planting and caring for a garden can teach them some of the most important lessons of life; work ethic, patience, responsibility, commitment, protecting the environment, quality time with family and a love for the great outdoors.

I also want to share some of my thoughts on using food to fill a void in your life.  We are all guilty of having turned to food for pleasure and fulfillment.  Whether our weakness is sweets, caffeinated beverages or alcohol there is an epidemic running rampant in our society to numb the pain of our wounds from a life lived in emptiness.  Purpose and worth can be hard to find nowadays and even harder to realize.  Money is thought to buy happiness and drives many of us to continue filling our house and refrigerator with more than just the essentials.  I believe there is a remarkable correlation between the increase of disease/illness/cancer and the amount of Americans swimming in financial debt.  This is just my theory, but I really think that our culture has an unquenchable thirst for monetary gain and tangible pleasure which has led to a perpetual search for fulfillment through food, drink and material things. It's no wonder our country has seen such an increase in the occurrence of obesity, heart disease, cancer and indebtedness. Are we buying and eating food that is essential and healthy for our bodies to function or are we consuming foods that we think make us feel good?  Do you eat for energy and when you're hungry or do you eat because of boredom and an addition to unhealthy food.  In case you hadn't heard, your body can become addicted to sugar.  Try to count the grams of sugar you consume in one day, just try it tomorrow.  I'm willing to bet it's more than 30 which is a relatively safe amount to eat each day.

Enclosing, I wanted to share a quote from Ann Voskamp's One Thousand Gifts.  

We are hungry. We eat. We are filled... and emptied.  And still we look at the fruit and see only the material means to fill our emptiness.  We don't see the material world for what it is meant to be: as the means to communicate with God.  

Christian, Muslim, Jew, friend: there is a God.  He created you along with everything else in the world and knows exactly what makes you happy.  If something is broken, take it to the maker and ask Him how to fix it.  

Oh and in case you're interested in my new diet, take a look at this website for details: www.knowthecause.com

Happy New Year!

A day in the life of a nutritional activist

Counting calories is no fun.  We shouldn’t be concerned with the labels on our food because most the foods you should be eating actually have no labels.  My approach to nutrition is a natural, holistic one.  Let’s eat the foods that come straight from the earth that require little to no processing and modification.  If we can learn to practice self control and necessary meal planning, our need for doctors and health insurance will disappear.  Not to mention the money you will also save by foregoing the average America fast food joint and the many national, restaurant franchises.  Pharmaceuticals? Absolutely not.  Dare I say, no immunizations?  Unfortunately the FDA, USDA and the CDC would rather do what’s best for their wallet instead of our health.  Not all of their recommendations are nefarious, but the vast majority are vested in only monetary gain.  My diet is borderline radical and I’m sure many doctors will advise against it, however; I dare you to be different.  At this point in our history and culture we have to be the black sheep because everyone around is dying.  The United States has seen both the number and severity of illness and disease increase threefold during the last fifty years.  If we don’t take a stand, educate ourselves and make better nutritional choices we are going to be just another statistic.

First I want to tell you what NOT to eat/drink.  These foods must be avoided as they are devoid of anything good for you:

-Fried Food

-Sugar, Aspartame, Saccharin

-Soda

-Bread (except sourdough)

-Corn

-Peanuts

-Deli Meats

-Partially Hydrogenated Oil

-Cow’s Milk

-Mushrooms

-Wheat

Second, let’s talk about what to enjoy in MODERATION:

-Coffee (organic)

-Alcohol (low sugar/light)

-Beans/Legumes (organic)

-Meat (hormone and antibiotic free)

-Fish (fresh caught)

-Eggs (organic)

-Cheese (organic)

-White Potatoes (organic)

-Dairy Products (organic)

-Whole Grains (Oats, Brown Rice, Quinoa, Amaranth, Millet, Buckwheat, Barley, Flour Tortillas and Sourdough Bread)

Finally, the foods you can eat all the time:

-Vegetables (only moderation should be used with the night shades; eggplant, bell peppers, tomatoes because they are acidic)

-Fruits (unfortunately this list is short; green apples, berries, grapefruit, lemon and lime. The other fruits can be eaten in moderation)

-Herbs and Spices (go easy on the salt)

It will be difficult to join your friends on a lunch date away from work and you might not fare well at the family Christmas dinner, but I assure you that the sacrifices are worth the outcome.  I’m not saying to make your life miserable by always alienating yourself during mealtime and condemning others for eating so terrible.  There will be times when you cannot avoid eating that turkey sandwich from Arby’s or denying a taste of Grandma’s fried green tomatoes.  Occasionally you can enjoy a splurge and take your kid for an ice cream date.  Now let’s ask ourselves; what does a normal day on this diet look like? 

Breakfast:  Most important and biggest meal of the day!  First start by drinking a huge glass of water as soon as you wake up, preferably with fresh, squeezed lemon juice.  After sleeping for several hours and likely urinating upon waking, your body needs water.  Depending on how much time you have before leaving the house each morning, you may want to prepare breakfast the night before.  Whole grains should be consumed at this meal; oatmeal is a quick and easy choice.  Yogurt with some berries and nuts is also a fast, nutritious meal.  Egg omelets are another great choice for the first daily meal; preferably with fresh herbs and veggies.  I love eggs with onions, garlic, cilantro, bell peppers and spinach.

Mid-Morning Snack:  I always have food on or near me because I love to eat and do it often.  Nuts, fruit, protein shakes and smoothies are my usual snack items.  Let’s talk about how to make a glorious smoothie.  A nice blender is an investment you want to make.  We bought a refurbished Vitamix a few years ago for 200 bucks and it is the Rolls Royce of blenders.  I could probably blend a whole coconut in there if I tried.  They also come with a 5 year warranty and have impeccable customer service.  A super smoothie is the fastest, most palatable way to eat/drink several fruits and veggies at one time.  My favorite combination is a bunch of fresh kale or spinach, one or two fresh carrots, blueberries, strawberries and an avocado.  Add water, coconut water or a fruit juice to help the mixture blend properly.  If you like a sweeter taste than add more fruit juice than water, but remember that fruit juices are chocked full of sugar that we should avoid.  Try different combos to figure out what type of smoothie you like best.  I also thaw frozen fruits and veggies (organic of course) for my smoothies; especially during the winter when it’s harder to find fresh produce. 

Lunch:  If you enjoy meat I would recommend having chicken breast, steak or fish.  Sweet potatoes, brown rice or flour tortillas can compliment just about any meal.  And of course, vegetables should be consumed at every meal.  Salads are a great lunch choice.  Add meat or boiled eggs to your bed of lettuce, but don’t sabotage the plate with an unhealthy dressing.  Most condiments are high in sugar, salt and preservatives.  Olive oil, lemon juice and garlic make for an easy, DIY salad dressing.  Sandwiches are also a favorite lunch staple for many folks.  Choose a healthy meat or fish and always use sourdough bread. 

Afternoon Snack:  The 3-o-clock slump can have you reaching for coffee, cookies and donuts, but that’s the worst thing for you right now.  Much like the morning snack the best choices are nuts, fruits (an apple is perfect) and a smoothie.  If you take a fiber supplement (phylum husk is a necessity) this would be a great time to drink up.  A belly full of fiber will ensure you eat less at dinner time. 

Dinner:  This should actually be the smallest meal of the day and should be consumed before 7pm.  Contrary to popular belief, eating a heavy meal and drinking three beers right before bed is not a sure fire way to a good night’s sleep.  Eat small and eat early so your body isn’t storing fat throughout the night and instead is focused on actually resting.  Protein should be eaten at supper so your stomach has enough substance to sustain you without eating for 6-12 hours.  I don’t recommend eating carbs or grains at dinner because your body simply doesn’t need that much energy.  Unless you workout after dinner, then you may want high energy foods to support the expenditure.  Remember it’s not good to do hard workouts at least three hours before sleeping.  And of course, eat vegetables with dinner.  Broccoli, egg and cheese casserole is a splendid, high protein meal option for dinner. 

Now I want to share a few other nuggets of nutrition knowledge that you probably haven’t heard before that will aid in your pursuit for optimal health. 

-Never eat and drink at the same time.  Hydrating should be done separate from eating for energy.  Liquids, particularly water are needed for your cells to function properly.  Food is necessary for energy.  Our bodies don’t do both functions very well together.  If you add liquids to the digestion process it can slow the breakdown of your food.  Always drink a glass of water an hour before you eat and an hour after. 

-It’s time you discovered and used coconut oil.  This magic potion can be used for everything; stir-fry, sweetener, skin moisturizer, butter replacement, weight loss supplement, etc.

-Stop using the microwave.  The chemical heating process changes your food/beverage in ways we aren’t even sure about.  Heat in the oven or on the stove as often as you can.

-Consider a few supplements.  Even if you eat like a well versed nutritionist there is still a margin of error because of the depletion of our soil during the last few decades and the likelihood that you won’t eat all of the daily recommended vitamins and minerals in an average day. I recommend and currently take a daily vitamin, fiber (phyllium hulls), fish oil, a probiotic (more on this next), and an all natural herb for anti-fungus on a monthly rotation (olive leaf extract, caprylic acid or pau d-arco).

-I also take several other supplements for muscle growth/repair as I workout and train often.  Conjugated Liniolic Acid (CLA), Branch Chain Amino Acids (BCAAs), a protein powder and an electrolyte replacement with B vitamins for energy. 

-Probiotics are an absolute necessity.  Good bacteria in your gut is now being discovered as the secret link to not only generally good health but proper brain development, combating allergies, bowel regularity and improved immunity.  It’s not enough to just eat yogurt every day; an actual probiotic supplement is encouraged. 

-Fall in love with hot tea.  Whether you’re trying to kick coffee and need some caffeine from green tea or you want to reduce inflammation with yellow saffron tea, there is a hot tea out there for just about every ailment or health benefit you can imagine.  It can also help curve cravings for dessert.

-Make it a habit to always have healthy snacks with you.  This will minimize the chances of eating unhealthy convenience foods, allow you to resist rabid restaurant menus and keep your metabolism cruising nicely fifth gear. Carry an apple, blueberries, strawberries, walnuts, brown rice cakes or a protein bar.

-The less you have to use high heat to prepare your food, the better off you are since the nutrients can burn up and get destroyed pretty easily.  Especially when cooking vegetables, you should choose the path of least incandescence; however some foods need to be cooked in order to maximize our bodies absorption of their nutrients.  For example, just half a cup of cooked spinach will give you thrice as much nutrition as one cup of raw spinach.  It’s also important to learn the many powerful combinations of certain foods.  There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron. An easy way to solve this problem is to pair spinach with a food high in vitamin C; like bell peppers.  Omelet anyone?  Another way to reduce the power of oxalic acid is to boil the spinach leaves for at least two minutes. 

-Dynamic duos are worth noting here.  Who knew foods could be better for you if eaten together with certain other foods?  As researchers work to unravel the complexities of the interactions of the foods we eat, I present you with the most powerful food synergies currently known to science: Tomatoes and Avocadoes, Oatmeal and Orange Juice, Broccoli and Tomatoes, Blueberries and Grapes, Apples and Raspberries, Lemon and Kale, Salmon and Soy, Red Meat and Rosemary, Turmeric and Black Pepper, Garlic and Fish, Eggs and Cantaloupe, Almonds and Yogurt.  Sorry I’m not going into the chemical details here, but feel free to look up the reasons for pairing these items together.

Wow, are you still with me?  Sorry that was so extensive, but I had to cover all the most important basics here.  This is really only the tip of the iceberg and a great start on your journey to better health.  I dare you to put these concepts into practice for 90 days and I guarantee you will look and feel like a new man.  Extra weight you’re carrying around will start to fall off, skin conditions will disappear, energy and stamina will increase, mental clarity and focus is improved and life will become all together more enjoyable.  Do it for yourself, do it for your family, do it for the people around you who need to see positive change in the world. 

Email me if you'd like more information and/or help putting this plan into action :)

The 4am Blog

How much sleep do you need? I used to get wrapped around the axle about sleeping eight hours every night and for the last 26 years I probably needed that much shut eye.  But during the last two years (especially since having John) I have watched myself function and learn to live with much less sleep. It's amazing what our bodies can still do and how well they continue to function with little to no sleep. I am always amazed at the adaptability of the human body. And since my body decided to get up at 0345 this morning let's talk about sleep and how getting too much or too little can effect you.

I watched an interesting documentary a few months back called 'Who needs sleep' about the long hours people in show business have to endure when filming movies. They of course are arguing against the whole concept of sleep deprivation after a popular camera man was killed in an accident on his way home from an 18 hours shift. Many workers in the industry complain of the terrible schedule and having to endure extra long hours while on the set of a show. They must be staying in the business for some reason; working with celebrities, traveling to beautiful places to film, or maybe they just really like movies.

Another proponent of sleep I found is David Dinges, the head of the Sleep and Chronobiology Laboratory at the Hospital at University of Pennsylvania. In what was the longest sleep-restriction study of its kind, Dinges and his lead author, Hans Van Dongen, assigned dozens of subjects to three different groups for their 2003 study: some slept four hours, others six hours and others, for the lucky control group, eight hours — for two weeks in the lab. The study showed how poor performance was a common denominator in folks that slept less and less each day. Results also supported the law of diminishing returns with people that habitually slept less and less as their cognitive ability to stay alert and remember things got worst with each night they didn't get around 8 hours. Check out the full story from the NYtimes here http://www.nytimes.com/2011/04/17/magazine/mag-17Sleep-t.html?_r=0

So let's evaluate an opponent for less sleep. Margret Thatcher anyone? Or Abe Lincoln, Vince Van Gogh or even Isaac Newton were all notorious insomniacs. But could it be genetic? I've read several sources to support the idea that some people just have sleeplessness in their genes.  The military has several training events that require soldiers to push their personal and physical limits by going days with little to no sleep as to test the true character of oneself. And to this cause I believe little to no sleep has an important place. Sometime in your life you will be forced to push yourself through a day or week or maybe a whole year with little sleep and when that season comes will you be able to function? I think we have to take advantage of those days we can get adequate sleep and considerate it preparation for those days we won't be able to rest.  It's probably a good idea to also explore the limits of your endurance, perseverance and stamina. I'm the type of person who loves a challenge and hates to be told I can't do something.

So today I encourage you to live a little more and sleep a little less. Don't make a habit of it, but get up earlier that normal once or twice a month and invest that extra time into doing what you love. Time is our most valuable resource and we never seem to have enough of it. But you already knew that; in fact you probably can't find enough time in the day to kiss your kids and read the news. So if that's your story I applaud your work ethic and trust that you are not wasting any time reading blogs and browsing your favorite department store's online sale :) We are only as good as our best intentions. Take the time to be intentional today, even if it means sleeping an hour less.

Weekend Getaway...

Tomorrow morning I will get up and leave around 4am for a very long, cold and rainy three days away from my baby boy. This is actually the longest I will have been separated from John since he was born. I am very grateful for having been near and with my son the last 20 months, as I realize this is not plausible for many women because of work and I was fortunate to sidestep many training exercises abroad while still on active duty. Nonetheless, I am still on edge about leaving and decided to blog about it this week.

This 36 hour drill will also likely be the end of my nursing endeavor. We've made it this far and even though I had wanted to breastfeed for two years, part of me is ready to close this chapter. I have been able to reduce John's nursing sessions from three a day just once at night before bed over the course this last month. This is quite a feat for us, because just two or three months ago John has STILL been waking once or twice throughout the night for comfort milk.  And even now that I won't give him mommy's milk when he signs for it or says 'ne-ne' the little guy makes a valiant effort trying to help himself by digging down my shirt. It's so special that even if he can't nurse he takes comfort in being near the breast.

FAST FORWARD...

Sorry I didn't get around to publishing this until today. Last week got too busy and I wasn't able to finish up before taking off for the weekend. And I'm glad that it worked out that way so you can have closure on the aforementioned big event. As it turns out, the weather got a little crazy, cold and icy so I actually spent three nights and three days away leaving Thursday night as to avoid early morning traffic and colder temperatures. So anyway, the time away served us both well giving John time to bond with his cousin Kolbey, Grandpa and Grandma Sanders and his daddy. I was able to enjoy a little bit of rest in the evenings, caught up on some reading and really just disconnected from my regular routine. These are great strides for our little family since John is a bit of a 'momma's boy' spending the majority of his time with me at home.

My training at the unit also turned out to be quite adventurous and not as arduous as I had been dreading. Well I guess it wasn't so much the training itself I was fretting but the cold weather and John withdraws. Despite the bone chilling temperatures we adapted the schedule to accommodate the soldiers quite nicely; the PT test was cancelled, our entire company of about 40 all successfully zeroed and qualified, and we were even cut loose early on Sunday so folks could make it home before dark and snow set in. I also came to the realization that my unit is pretty bad a**. The PSYOP community as a whole is very educated, insightful and down right entertaining. There are some characters in my company that can make a long, cold day at the range bearable with their quick whit, improvisation and good attitude. This was a fresh breath of air for me since there had been dubiousness and deliberation over the whole idea of staying in the Army Reserves. The whole purpose of leaving active duty was to have more time with my baby boy and now I found myself continually going over the pros and cons of sticking with reserves trying to balance the time commitment required to be a weekend warrior.

Coincidentally, that which I feared has made me stronger.  After enduring the weekend and overcoming my trepidation I shall remain a mommy soldier and do it valiantly so.  Most of  my fellow soldiers share this same sense of pride and honor that comes with wearing our uniform and serving this great country.  Being a leader brings me and even greater feeling of belonging. It is so inspiring to motivate other courageous men and women of distinction. And that my friends, is something I am very grateful for as we enter the Thanksgiving holiday and celebration. I am thankful for my family that supports my in all endeavors, my Army sisters and brothers that trust me to lead and succeed and finally for the ability to overcome my fears.

"Always do what you are afraid to do."  Ralph Waldo Emerson

Follow me on Twitter @kryistalpatrick

Winter Blues

I really don't like cold weather. And after spending the last four years in Hawaii I will not be ready for this bone chilling months ahead here in Oklahoma. Winter isn't even all that bad in this state compared to say Michigan, but I have never been very fond of cooler temperatures. Maybe it's because I enjoy the outdoors so much and can't play as often when it's so chilly. Nonetheless, the temperature here in Tulsa dropped about 30 degrees over the last 24 hours and had me contemplating the preparation needed before a winter season. I also started thinking about the changing of seasons in general and why it's all necessary.

Most folks know that when it starts to get cold you need to get the house ready; ensure your pipes don't freeze with insulation, clear the chimney/furnace so you can use the fireplace/heater, clean the gutters, stock up non-perishable essentials, etc. The car will also need winterizing so don't forget to buy some antifreeze, throw an ice scraper in the trunk and maybe even some buy some snow tires. Those with pools and gardens have some extra work to do too. Breaking out the sweaters, coats and boots is fun! Unless they're buried in your garage under boxes of random stuff you haven't had a chance to unpack since moving :)

How about emotionally planning for winter? Depression runs rampant during the cold, dark and dreary winter months because people feel alienated, lonely and just plain bored. Are you ready to stay inside most of the day? Have you planned inside activities for you and your kids? Many doctors also recommend supplementing with vitamin D during the winter because you usually cant get enough from the sun. My favorite bible verses for hard times like winter are found in the book of Romans, chapter 5: 3 Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, 5 and hope does not put us to shame, because God's love has been poured into our hearts through the Holy Spirit who has been given to us.

Would we really appreciate and enjoy the spring, summer, fall if it not for winter? Can you imagine the joy of spring flowers without persevering through a cold winter; it would be substantially less and I would even venture to say the law of diminishing returns would probably remove all excitement after several winter-less years. I had the bug man come spray a bit last week since the colder weather is forcing creepy, crawlers into my warm little duplex. If we didn't have several months of freezing temperatures I bet we would soon be overrun with bugs! Hawaii has a huge problem with termites. Why, you ask? Because there is no cold weather to kill them off. The one souvenir I could live without-- termites are scary. They can destroy a whole house from the inside out, just chomping away at the wood in your foundation and furniture.

In closing, I want to encourage you to get ready for the winter. Not just your house, your lawn or your car, but mentally and emotionally. Don't ever lose hope, because there is always a light at the end of the tunnel and a spring at the end of winter. The hardships will make you stronger and the strength will shape your character.  

Intentional

**WARNING** You may not like what you're about to read-- this could quite possibly turn the world as you know it, upside down. It's time to turn off the cell phone, log off of facebook and start living your life on purpose. I'm not going the Rick Warren direction here (not that it's a bad direction, or a bad book, just not the way I'm headed today). I'm talking about unplugging all the electronics we've grown accustomed to using the last decade and personally connecting with others and being real with yourself. We've become so saturated in technology lately that we can't even enjoy the simple things in life. I'm talking about relationships. Investing time into your family (especially if you have kids) and friends.

So I just started reading Becoming Myself by Stasi Eldredge last week and I've got to share a few nuggets that have really stuck with me, as they relate to my blog subject. If you don't know the author, Stasi and her husband John have an awesome ministry called Ransomed Heart and they both have written some great books about growing closer to Jesus and learning from your history/upbringing. This book is similar to one of my other favorites by the couple, Captivating, but in this book (at least so far) Stasi is on her own and delving more into the practicality of being a woman. I finished the third chapter yesterday that discusses the importance of understanding hormones of women and how much impact they really have on us every single day (hope I haven't lost my male readers yet... this isn't all about PMS and puppies). A lot of us don't even know how a woman's menstrual cycle varies throughout the month and effects our mind, body and spirit.

Anyway, right now I am in the fifth chapter and reading about the many roles and functions of a mother. Stasi is encouraging readers who may be mothers not to dwell on oneself, but instead to think on how their mother has contributed to who they are today. Asking such probing questions like, 'Did your mother nurture, love and meet your every need or did you grow up searching for someone to fill that void?' Let's revisit the hormone mystery of a woman... did mom sit you down for a 'birds and bees' chat in early adolescence or were you left to chart those dangerous waters alone? She even uses science to support her case for the importance of motherhood discussing the connection between mom and baby during gestation. Babies develop much differently when birthed into a loving, healthy, happily expectant set of parents vice a couple that was not hoping for a new addition or a mother who is stressed, unhappy and dreading the day her baby arrives.

I won't go into all the details, but I listed a few to set up my theory here that too few families are doing what they most need; living an intentional, emotionally connected and purposeful life. I'm talking about planning a week long camping trip in the woods with your mom, dad, sister, brother, uncle, aunt, grandma, grandpa, son, daughter... whomever you call an immediate family member and just spending time talking, laughing, crying, walking, running, fishing, anything without a laptop, TV or cell phone! Now don't get me wrong, one week out of the whole year for a family vacation isn't going to cut it, but just might be the jump-start you need. The core of what I am recommending here is just investing into the relationships you have. Cherish those beautiful kids God gave you, turn off the TV and play a board game. Teach your son how to build a tree house, take your daughter out to ice cream and plan to lead them through the tough places in life (first day of school, puberty, peer pressure, college, dating/courting, marriage, etc.) Too often we are consumed in the daily hustle of trying to pay the bills, save for retirement, buy a new car, watch the news, clean the house, do the laundry, wash the car that we don't make time for the things that really matter most.

Whether you had awesome parents or not so amazing ones, think about the way you were raised and how the early years of life shape your character today. What do you want to pass on, repeat and do the same? What are you going to do different, do better and make a stand to change forever? No matter what answers you come up with I can guarantee it's going to take time and reflection and intention to do. Let's get in the drivers seat of our own life and head the direction we want. Proactive instead of reactive. I want to close with one of my favorite quotes from Ralph Waldo Emerson. “What lies behind us and what lies before us are tiny matters compared to what lies within us.” 

How do I kick that bad habit?

Mornings are my favorite part of the day; even when I don't drink coffee. As of late I have been trying to cut back on caffeine and coffee in particular because my skin has forced me to rid my diet of anything acidic. This has been quite a difficult task for me; you see I am a morning person and have enjoyed a hot cup of joe during the wee hours after waking to get me warmed up and on my way.  So now my beverage of choice is green tea. Still a warm choice since we're moving into winter and chocked full of antioxidants. I also love the natural fat fighting properties of Miss Green. Now don't let me mislead you- I haven't gone cold turkey and still enjoy a cup or two each week, but not every morning anymore. The thought of being addicted to caffeine really just doesn't sit well with me. So ask yourself, 'can I go a day or week without coffee?' I challenge you to try it. Now be careful trying to cut back, as those first few days can be foggy and make you feel tired without the usual stimulant. But if you slowly reduce your intake from say three cups to one and substitute with a hot tea I am sure you can successfully wean yourself off the drug... I mean drink ;)

Substitutes- I really believe they are the key to kicking habits. It's a lot easier to switch to a healthy alternative then for someone to abstain all together. When I stopped eating meat almost a year ago now, it was much easier to resist the urge to eat a hamburger when knowing instead I could have a veggie, bean or salmon burger. Finding something to fill that void is fundamental in changing a lifestyle. Whether it be smoking, shopping or speaking out of anger we have to first identify that which needs changing and then decide an action to replace the habit. For me it helps to also focus on the reasons I need to change. Why should I stop drinking so much coffee?  Well as I stated previously, I don't want to be addicted to caffeine, I also don't want to have brown teeth, cutting back will put some money in the grocery bank for other necessities, no ball and chain tying me to the coffee pot each morning, more energy and better sleep. 

I have also been reading about the psychology involved with making a major life change in my nutritional counseling textbook. How do I get people to change their diet and make better food choices?  There are so many factors that can be attributed to obesity and unhealthy eating habits; society and culture, income, education or lack thereof, geographical location, convenience and time, taste and preference.  Many folks don't realize that eating a plant based diet is actually much more affordable than eating meats and processed foods. Yes, it will take more time to grow that garden or prepare fresh veggies vice eating them from a can, but the benefits will not only add years to your life but will also afford you the opportunity to cultivate relationships. I mean life IS a garden. What better way to teach your kids about work ethic, nurturing, planning, preparation and growth than to plant and grow your own food? There are many life lessons to be learned from one of the simplest things in life; soil, water and seeds- even for us grownups. Imagine how much better you would feel after tilling your yard in the warm, summer Saturday sun and planting the seeds of your favorite fruits and vegetables. Fewer trips to the grocery store and more money in your pocket, better quality of food and quality time with your family while caring for your crop. 

How can you improve the way you and your family eat?  Less fried food, more fruits and veggies, ditch the soda and surplus sugar, meatless Monday, fiber supplements? I encourage you to make a change for the better. If you need some suggestions or advice, please don't hesitate to ask me. Time is our most valuable resource and we've got to make the most of what we have. So turn off that TV and rent a gardening book from the library; we've got to study up this winter and get ready for the planting season this spring!