The Power of Perception

This little story comes from Dan Millman's Newsletter (October, 2005)

"...the power of our emotions and expectations to influence our behavior is a paradox that can work for or against us. So I encourage people to become aware of the power of expectations, beliefs, imagery, and emotions. And as the following story illustrates, the power of positive expectations can sometimes work in our favor:

George, a Berkeley graduate student in mathematics, arrived late to class and quickly copied two problems for the day from the blackboard, assuming they were the homework assignment. He found them extremely difficult—the hardest the professor had ever assigned. He worked late into the night, and the next night as well, trying without success to solve them. But he persisted, and several days later, he experienced a breakthrough. George slipped his solutions into a pile of papers on the professor’s desk the following day. On a Sunday morning not long after, George was awakened by a pounding on his door. George was surprised to find his professor, who exclaimed, “George, you’ve solved them!”

“Yes,” George answered. “Wasn’t I supposed to?”

The professor explained that those two problems were not homework, but famous problems that had puzzled the world’s leading mathematicians— problems that George had solved in a few days.

George Dantzig is now a mathematics professor at Stanford University. His feat may have inspired the critical plot point in the film Good Will Hunting. If George had known that these were two famous unsolved problems, he might not have even tried to solve them. But what George expected was doable, he did.

By accepting and paying attention to our expectations and emotions, we can learn from them, even as we continue to live on purpose.

It is not easy to behave constructively in the face of negative expectations or emotions, ...and not easy to say a kind word when we feel angry or sad. But whether or not life is easy, and despite our expectations or emotions, our behavior ultimately determines the quality of life we create."

And may I just point to the words of Henry Ford:

"Those who believe they can, and those who believe they can’t, are both right."

Enjoy the ride!

Steve

Alcohol and you

I know. Not a popular topic, but hear me out.

In the news today comes the report that 4 standard drinks per day classifies you as a binge drinker (at least in Australia). That equates to four pots of beer or only three glasses of wine. Not much really. Even if you have 4 standard drinks on one day of the week you are deemed to have binged! Perhaps a little stringent.

But how else does alcohol effect you, especially if you are looking to lose weight, or manage your blood sugar levels.

For one, alcohol usually comes loaded with calories. Wine (a grape based drink) is loaded with carbohydrates, beer (a grain based drink) is loaded with carbohydrates, spirits such as whisky (also a grain based drink) is loaded with carbohydrates. Alcohol itself is loaded with calories.

Carbohydrates typically contain 4 calories per gram (the same as protein), alcohol typically contains 7 calories per gram (close to fat which comes in at 9 calories per gram). So if you have a beer or wine you are calorie loading. That is a lot of low nutrient, good nutrient displacing calorie intake.

Secondly, your body oxidises (or uses) nutrients in a certain order. First it deals with alcohol (especially as it is absorbed through the stomach and small intestine and enters the blood stream quickly). Then it processes carbs and protein. Thirdly it deals with fat. So if you have a meal that contains carbs, fats and proteins (such as lasagna) will sipping a nice red, I can guarantee you that you will store fat. After your body has obtained all its energy needs from the carbs and protein and having had to metabolise the alcohol, it requires no more energy and will store the fat. Simple!

Thirdly, and here is a bit of a conspiracy theory, (restaurateurs take note) you can get someone to eat more by offering a drink first, a common practice in every restaurant. Being carb heavy, the alcoholic drink will raise blood sugar levels. Your pancreas will then release insulin to deal with the blood sugars. The insulin will reduce your blood sugars dramatically and you will experience hypoglycaemia. This will make you feel even more hungry than when you entered the restaurant.

Finally, as with any carbs, alcoholic drinks will cause your blood sugar to rise. With rising blood sugars you will experience rising blood insulin and rising blood insulin will restrict your body's ability to access fat as an energy source, hence more weight gain.

So, although 4 alcoholic drinks in any one session may now be deemed a binge, any alcoholic drinks need to be factored into your healthy eating plan, your weight loss program and your diabetes management plan.

Cheers


Steve

PS Don't forget to get you FREE copy of the story of John Goddard. John is perhaps the greatest goal achiever on the planet. Learn his secrets and be inspired. Check it all out at Set Your Gaols.




.

Green Tea Extract and Metabolism

Studies (e.g Am J Clin Nutr 1999;70:1040-5) have shown over and over again that green tea extract has the ability to boost your metabolism. This means your body is burning more calories (even at rest!)


Interestingly green tea extract enhances fat oxidation (which means fat burning) beyond that explained by it's caffeine content.


The use of green tea extract can boost your metabolism (your daily energy expenditure) by around 4%. That's good news!


Is green tea extract the same as green tea the drink?


No. Green tea extract is a concentrated nutrient obtained from the tea bush and can be obtained through health food stores everywhere, including online. However, there is evidence that green tea the drink does contain similar properties.


Green tea the drink also has numerous other health benefits.


Since ancient times, green tea was a highly prized beverage in the Orient. There are even elaborate tea-drinking ceremonies held in the Orient and especially in Japan. At first, it was a seasonal drink and as such, quite expensive. This is because green tea is harvested from the tealeaves and buds that can only be obtained in the spring when the tea bush is putting out new growth.


Now it is becoming immensely popular in the West, and because of increased demand, the tea is now being grown in different parts of the world, like Australia. This means it is available year round, instead of just in one season due to different regions. Because of this, prices have become more reasonable and available to everyone. Now green tea is common and in high demand. You can find it in the grocery stores and even in different flavors to mask the slightly bitter taste that is part of the flavor.


So how can green tea help you?


Of course it is a distinctly refreshing drink, letting you relax and unwind after a hard days work, or as a "pick me up" during the day. However added to this, it also has antitoxins, helps burn calories, and boosts your immune system.


Antitoxins are good for protecting the body against toxins and poisons that can enter the body from the air, water, or food we eat. It will also protect against free radicals, which are made by the liver when metabolism takes place. These free radicals can harm the body and also age your cells.


It is a good beverage to drink when dieting as it has little or no calories and can even act as an appetite suppressant by filling you up. Green tea can also help you to burn calories.


The tea has flavonoids, which act as antitoxins. They also will help your immune system to ward of disease and ailments. Green tea also has catechin polyphenols especially epigallocatechin gallate (EGCG). EGCG is a powerful antioxidant. It is also thought to help the body fight cancer and prevent blood clots. Research is still being done to understand more about the benefits of green tea.


So on those hot thirsty days, do not just reach for a soda, try a refreshing glass of iced green tea and really feel the difference. Or, do not even wait for summer and just relax anytime with a cup of green tea. It takes about 3-4 cups per day to get the maximum benefits from green tea.


Enjoy your tea!


Steve

PS You can now do all your organic fruit and vegetable shopping online. Go to Shop From Home to find out more.

Type 2 Diabetes Treatment

Did any of you guys in Melbourne read the Good Weekend magazine in the The Age on Saturday the 24th?

I'm talking about the Special Report on diabetes in Australia.

Apparently the International Diabetes Institute predicts that by the year 2020, 2,000,000 Australians will have the disease. Currently every FIVE MINUTES another Australian becomes diabetic.

That's EVERY FIVE MINUTES people!

Let's talk Type 2 diabetes and Type 2 diabetes treatment. What can we do to prevent and reverse Type ii diabetes?

Unfortunately 10 to 20 per cent of sufferers have a genetic basis of their disease, but what about the other 80 to 90 percent?

In January the Journal of the American Medical Association published an articles promoting WEIGHT LOSS as the predominate and most effective means to PREVENT AND REVERSING type ii diabetes. This is of particular importance to Australians as half of us are deemed overweight and 200,000 are classified as obese.

So...what are simple simple steps that you can take today to reduce your chance of developing Type 2 diabetes?

Let me introduce you to two methods, two weapons to help you or someone you know.

AEROBIC EXERCISE AND WEIGHT TRAINING

Both aerobic exercise and weight training can help you lose weight and treat/prevent type ii diabetes.

Let's look at aerobic exercise...

You will want a minimum 20 minutes (I suggest 30-60 minutes) at least 3 times per week (I suggest 5 times per week). And make sure your heart rate is up to at least 60% of your maximum heart rate. To determine your maximum heart rate simply subtract your age from 220. Then multiply the answer by 0.6 to determine your training heart rate minimum.

Let's look at weight training...

I have found and have had medically confirmed the benefits of weight training on preventing type 2 diabetes. Not only does weight training boost your metabolism aiding in energy consumption even at rest, but it also increases insulin sensitivity in the muscles. This means that insulin can carry sugar much more easily across the muscle cell membranes. The muscle then deals with the sugar appropriately.

In conjunction with proper nutrition, and perhaps medication, I highly recommend regular, consistant exercise consisting of both aerobic and weight training to treat and/or reverse Type 2 diabetes.

Steve

PS Don't forget to set SMART and effective exercise goals. Find out how at Set Your Goals

"Ladies - Do Weights!"

Ladies, ladies, ladies – please do some strength training, with weights.

One of the most neglected issues in women's health is strength training.

But why is it so important?

For one, females suffer more orthopaedic injury than males in almost every sport in which both sexes compete.

Also, a chronic lack of strength in the lower abdominals & pelvic floor muscles is evident in 47.5% of females that, at an average age of only 38.5 years, suffer from incontinence.

Both these problems can often be helped with the correct strength training exercise program.

Interestingly enough, Nygaard et al found that only 4% of women who lifted weights suffered incontinence, compared with 38% of runners (See Table below).

% OF FEMALES SUFFERING INCONTINCE ACCORDING TO ACTIVITY

Running 38%
High-impact Aerobics 34%
Tennis 27%
Low-impact Aerobics 22%
Walking 21%
Golf 18%
Bicycling 16%
Racquetball 13%
Swimming 12%
Weight lifting 4%

And don’t worry about ‘getting big and muscly’. It won’t happen. “Competitive female body builders train approximately three hours a day, performing 5-12 sets per exercise. Any competitive female body builder will tell you, getting big is no easy task for a female. It requires a significant time commitment and serious commitment to nutritional modifications and supplementation. Any woman can enhance her beauty and function with as little as 45 minutes three times per week in the gym!” (Paul Chek) Taken from “Training Jane, Not Tarzan”.

So please ladies, do some weight training, for your sake

Steve

How To Read Those Confusing Food Labels

Ok, who reads food labels at the supermarket? All that confusing information about protein, carbohydrates, fat and salt (sodium). It is enough to make you pick the prettiest packaging!

I’ve got to admit you can get a little obsessive with these labels. I’ve been known to be standing in a supermarket aisle for way too long comparing the labels of similar products.

How about you?

Let’s make it easy...

1. Note that the energy is in kJ (kilojoules). If you want to know how many Calories that is, divide the kJ by 4.2.

2. INGREDIENTS: This outlines what the item is made out of. The order of ingredients is based on the quantity in the product, from the largest quantity ingredient to the smallest. NB The largest quantity ingredient in this product is sugar, followed by full cream milk powder. Also, be wary of ingredients that you can’t pronounce or don’t know what they are.

3. PROTEIN: You need 1g of protein for every kg of body weight. More (up to 1.5-2g per kg) if you are a bodybuilder or want to bulk up a little. NB This single item provides 3.2g.

4. CARBOHYDRATES: Generally divided into carbohydrates and sugars. You want to aim to reduce the “sugar” content of the equation, ideally to below 10g per 100g (see the right hand column).

5. FATS: Not all fats are bad. But you need to watch the saturated fats (generally termed the bad fats). Ideally you want fats to also be below 10g per 100g. A normal product should have about 4-5g per 100g while low fat products are deemed to have 2-3g per 100g. NB This item has 26.9g of fat with 17.4 g of it being saturated fat!

6. SODIUM: Your body needs about 2,300mg of sodium a day to function correctly. That’s about 1 teaspoon. So try to keep the sodium content to between 250mg-300mg per 100g. NB This item only has 100mg per 100g.




Ok, so would you buy this item based on its “nutrition label”?

Maybe as a treat once in a while?

What do you think this item is?

Enjoy your healthy food selection,

Steve

Get Healthy By Doing Less

Good News.

You can get healthy by doing less. I just wanted to kick start the new Healthy Hints blog by encouraging you to live smarter, not harder.

It is all about balance.

Paul Chek, a leader in wholistic health, says that all we need is the advice of 4 Doctors...

Dr. Diet

Dr.Quiet

Dr. Happiness

Dr.Movement

It all sounds quite simple, but where do you start?

You might be able to punch out the weights at the gym, but what about instilling a peaceful mind?

What about tailoring your diet to maximise your energy?

How do you achieve balance?

To get you underway Paul has written a new interactive ebook outlining how to find the balance with the 4 Doctors.

His aim is to give you the impetus and internal motivation, drive and desire to make these 4 doctors a lifestyle reality for you, resulting in added years to your life, and a level of energy, happiness and inner peace you never thought was possible.

Check out the first chapter for FREE. Click on...

The Last 4 Doctors You Will Ever Need

Enjoy!

Steve