The Health and Life Mixing Bowl

Deflating Your Excuses Not to Exercise

Have you ever wondered why the moon looks bigger on the horizon than it does overhead?  It's actually an optical illusion called the Ponzo illusion.  The Ponzo illusion suggests that our minds judge the size of objects based on it's background.  In our minds, we see the sky as a flattened dome so objects over our heads appear farther than near the horizon.  This image is reinforced by objects such as clouds, birds and airplanes which move across the sky at a uniform height and are indeed closer when they are over our heads and farther away when at the horizon.  All of this means that when we see the moon near the horizon, we will think it closer thus, it appears to be bigger.

When it comes to exercising regularly, it is easy to give in to one of these favorite excuses: 

I am too busy at work. 

I do not have enough time. 

I am too tired.

It is too cold. 

I do not have the right clothes. 

I am too old. 

I am too fat. 

I hate going to the gym. 

I don't like exercising. 

I am too busy with the kids. 

The list goes on and on.  But how many of our excuses not to exercise are inflated by the Ponzo illusion?  Just as the moon appears to look bigger on the horizon, our excuses might seem to hold more truth by the angle from which we perceive them.   

Take, for example, the most famous excuse not to exercise, "I don't have enough time." What if you were to separate this statement from your perception of "enough time" and your belief about how long you need to workout.  Now reexamine this excuse.  How much truth does this excuse hold now? 

Many times, our perception gives power to excuses that maintain the status quo.  It's a brilliant strategy! 

By the way, to see that the moon is not actually any larger at the horizon than overhead, look at the moon through an empty paper towel roll when it is near the horizon.  Without the dome-like space to refer to, it will appear smaller as it does overhead.

Thoughtful reflection:  How does your perception about age, weight or physical ability influence your excuses not to exercise?

How Big is Your Heart?

I was blessed with parents who really believed that to whom much is given, much is required.  Witnessing my parents' volunteer efforts, even when it was reciprocated with anger and hostility, has opened my heart up to a larger calling. 

As we continue to marinade in the theme of "personal change", how has your heart been called to open up wider this year? 

Here's a plus:  Medical and scientific research show that volunteering improves your health by lowering blood pressure, reducing insomnia, strengthening the immune system and improving self-esteem.

Make it a great week!

Nutrition with a Twist: Delicious Homemade "Skinny" Drinks

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

Starbucks' new Skinny drinks, or their repurposing of the word "skinny", is a hot topic these days.  Controversy aside, requesting a grande Skinny Latte is much easier than asking for a vente, no-whip, sugar-free, no foam, one percent, extra hot Cinnamon Dolce.   I appreciate the simplicity.  For those of you braving the cold weather, the abandonment of a warm bed for a weekend trip to Starbucks may not be the answer.  Perhaps one of these homemade, "skinny", and less expensive alternatives will do the trick:

Low-fat, Sugar-free Mock Latte at Recipe Zaar.

Spiced Cocoa Latte at About.com.

Cool Coffee Latte at My Recipes.

Enjoy!

Giving Yourself an "A"

The Health and Life Mixing Bowl celebrated its first birthday last month.  Thank you to all who read this blog regularly!  In celebration of this milestone, I will be featuring popular posts from the past year.  Enjoy!

The Art of Possibility by Rosamund Stone and Benjamin Zander is one of the most inspiring books I have ever read.  This beautifully written book contains poignant and powerful stories of hope, optimism and triumph.  Reading this book was a treat.

As a health and life coach, this book resonated with me on so many levels. The key learning I received:  Simple shifts in our thinking can open us up to a realm of possibilities.  The Art of Possibility has an extremely relevant message for anyone making a lifestyle change, be it weight loss, tobacco cessation or striking a balance between work and family.  The book inspires the reader to take off the blinders, switch the paradigm, and tap into a limitless supply of personal greatness.  This book had a profound impact on many areas of my life.

The Art of Possibility includes a story about a group of students at the New England Conservatory.  Suffering from performance anxiety, the student's willingness to take risks and perform effortlessly was tenuous at best.  Taking this into consideration,  Benjamin Zander, the veteran instructor, comes up with a brilliant plan: He decides to give every student an “A” before the beginning of the course, with one requirement:  Each student must write a letter in the past tense to explain how they deserved the grade.  Here are a few excerpts from their letters:

“Today the world knows me.  That drive of energy and intense emotion that you saw twisting and dormant inside me, yet, alas, I could not show in performance or conversation, was free….”

“I became a new person, I used to be so negative …I couldn’t accept my mistakes about a year ago, but now I enjoy making mistakes and I really learn from these mistakes…”

“All diffidence and lack of belief in myself are gone.  So, too is the belief that I only exist as a reflection in other people’s eyes and the resulting desire to please everyone…”

“I got my "A" because I became a great gardener to build my own garden of life…I love my weeds as much as I love my unblossomed rose.  I can’t wait for tomorrow because I am in love with today...”

Thoughtful reflection:  What would happen if you gave yourself an "A" just for today? 

I Still Have A Dream

Nutrition with a Twist: Pink Pancakes

Pink Pancakes, originally uploaded by paigewatkins.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

One of  my colleagues, Margaret Graham, sent me a great recipe for Pink Pancakes from Jessica Seinfeld's cookbook, Deceptively Delicious.  The Recipe Zaar has all the details.  It's a pretty healthy twist on pancakes using beet puree, grated apples and ricotta cheese.  Thanks, Margaret!  Enjoy!

Premiere Edition of The Carnival of Personal Change

Welcome to the Premiere Edition of The Carnival of Personal Change.  Here are the top 12 posts that were most relevant to the theme.  There is some really good stuff here!   

Judy Lubin at Heart and Style Woman presents In Defense of New Year Resolutions. 

Christine presents Finding Your Special Talent posted at Me, My Kid and Life: An American Single Mom Living in France.   A great reminder that finding and creating a new life doesn't happen overnight.

Steve Atchison doesn't want any whines, excuses, or anything else as he presents The GOYA method for Personal Development posted at Change your Thoughts.

Is personal change mind over matter?  Alvaro Fernandez presents Brain Fitness Newsletter: December Edition posted at SharpBrains. 

Bill presents Shocking Course Correction Secret Revealed posted at The Bubble Planner.  Great reminder that small steps lead to big changes.

Alfa King shows us how we can make our goals SMART "ER" with Booze off with SMART resolutions posted at Alfa King Memories.

Dan-O gives us a broad overview of creativity with  Pushing the Limits of Creativity for Personal Development and Business Innovation posted at Danogo.com - Discover. Inspiring . Media.

Dan Taylor presents What Do You Want to Be Different This Year..? posted at The 45-Year Old Six Pack.

Dana Marie presents Wanted: Quiet Opportunities posted at Margarita Moments.  A great reminder to seize opportunities before they flee.

Louise Manning presents Change posted at The Human Imprint.  Great message for the workplace.

Todd at We The Change shares some fascinating research on brainwave technology as he presents The Greatest Self Improvement Tool You Know Nothing About.

Thanks to all who participated!  The 2nd Edition of The Carnival of Personal Change will take place here on February 20, 2008.   Submit your post February 1-15.

Will The Real You Please Stand Up

What fills you up?

What nourishes you?

What makes your heart sing?

These are questions we often don't ask ourselves.  With respect to self-improvement, these questions often get ignored.  So many of us jump on the self-improvement bandwagon with little thought about what we really want and what is important to us.  Knowing what is truly meaningful starts with knowing who you truly are.  So who are you? Let's start with what you know: You were born in a certain place on an exact date and time.  You have a gender, ethnicity and unique genetic makeup. You were given a name as a means of identification. You might have a "personal brand" built around your family, environment and circumstances.  You probably have a strong identity associated with your career, life roles and responsibilities.  But who are you, really?  What are your innate strengths, weaknesses, talents, and abilities?  What is your temperament?  What are your preferences?  What kinds of environments do you thrive in?  What are your must haves? What makes you tick? How do you operate in the world?  What is the essence of you?  What would you do if you had full permission to just be you?

Searching for your true self can get a little tricky.  Many times, we create tastes and preferences to avoid something that is hard to be with.  We might believe that we prefer independence because we are afraid to collaborate.  We might make up that we are not a risk taker because we fear how others might view our choices.  So asking and answering the question, "who are you really?" is a bold and radical move. 

Read through the list below.  What terms resonate with you?  Keep in mind; this isn't a wish list, but a few things that might represent your true self.

Fun

Partnership

Service

Contribution

Excellence

Recognition

Harmony

Accomplishment

Orderliness

Honesty

Adventure

Tradition

Growth

Collaboration

Personal Power

Connectedness

Spirituality

Integrity

Creativity

Independence

Nurturing

Joy

Beauty

Risk Taking

Peace

Elegance

Trust

Where did you see yourself on the list? 

Here is the tie-in to self improvement:  There can only be one master; it's either going to be your way or the way it "should" be done.  The one-size-fits-all approach espoused by many self-improvement programs is a good example of a "should".  That said, there are always non-negotiables when it comes to certain outcomes. In order to lose weight, you must take in fewer calories than you expend (or visa versa) but how could you develop a signature method for reaching this goal?  In other words, what would make this goal really attractive and compelling for you?  How can quitting smoking, losing weight or becoming spiritually connected revolve around a plan that considers your values? If fun, independence and adventure resonate with you, how could these values be honored in a self- improvement plan?   

Thoughtful reflection:  Are my goals serving me or am I serving them?

Honor who you are and watch your life soar.

Nutrition with a Twist: Hearty Black-Eyed Pea and Collard Green Soup

Hearty Black Eyed Pea Good Luck Soup, originally uploaded by beth a. barnett.

Have the basic rules for eating healthier got you stuck in a rut? Each week, The Health and Life Mixing Bowl will serve up some good stuff to expand your nutritional options and perhaps ignite a genuine interest in eating better. Read more about these posts here.

It's still not too late to capture a bit a good luck from this great recipe for Black-Eyed Pea and Collard Green Soup from Whole Foods Market.  Black-eyed peas are rich in magnesium, iron, folate and protein.  Collard greens, which are in season January-April, are rich vitamins K, A and C and are loaded with maganese, folate and calcium.  This soup is an all-around winner!

• 2 cups dried black-eyed peas
• 1/4 cup extra virgin olive oil
• 1 large onion, chopped
• 2 cloves minced fresh garlic
• 1/2 pound slab cooked all-natural Black Forest ham or smoked turkey breast, diced
• 2 stalks celery, chopped
• 6 cups gluten-free chicken broth
• sea salt, to taste
• ground pepper, to taste
• cayenne pepper, to taste
• 4 cups packed thinly sliced collard greens, leaves only, stems discarded
• 4 medium carrots, chopped

Soak the black-eyed peas in water for 6 to 8 hours or overnight. Drain and rinse. Heat olive oil over medium heat in a large soup pot. Add onion, garlic, ham and celery. Sauté 5 to 8 minutes, until onion is translucent. Add drained peas, broth, salt, pepper and cayenne. Simmer, partially covered, for 45 minutes or until peas are tender. For a thicker consistency, smash some of the cooked peas against the side of the pan and blend them into the broth. Add greens and carrots. Simmer for 15 to 20 minutes, until collard greens are tender. Taste and adjust seasonings.

Nutrition Info

Per serving (18oz/532g-wt.): 310 calories (150 from fat), 16g total fat, 3.5g saturated fat, 17g protein, 27g total carbohydrate (8g dietary fiber, 6g sugar), 20mg cholesterol, 760mg sodium

Enjoy!

Doing Nothing: A Prerequisite for Personal Change

I have been contemplating where this blog is going this month.  As a life coach who works in the area of health improvement, my passion lies in supporting people in honoring their deepest commitments to health, fitness and wellness.  This journey began after many years of working with people who were very ill due to their lifestyle.  Over the years, I have counseled heavy smokers, diabetic amputees and, morbidly obese men and women.   I have watched people suffer and die needlessly.  I have witnessed first-hand deep despair, hopelessness and self-defeat.  All of this has piqued my interest in trying to better understand the complex process of behavior change. 

What stops someone who has been given a death sentence from making lifestyle changes? 

What makes the process easy for others?   

For the next few weeks, The Health and Life Mixing Bowl will explore the mysterious journey of personal change.  But before we get started, read this comment on the post Will Your Resolutions Last Until February on the Well blog at The New York Times: 

"According to Taoism and Chinese Medicine, the winter is a time of inner reflection and rest. It is a time when Qi is moving inward, and of stillness. It is not a good time to make changes.  Spring, however, is the time of new growth, of expansive energy and of new beginnings. It is a great time to make changes.  If you try to change too much in the winter, you are fighting against the natural inertia, and you are likely to lose and–what’s worse–feel bad about yourself for having done so.  So… for now, think about what changes you want to make, meditate on how you might manifest them, visualize your new life, and then come March or April, grab hold of that upward-moving Qi and make your changes more easily."

— Posted by Joanna Linden

This comment really resonated with me.  Perhaps this is a good time to be prayerful, reflective and meditative about changes we want to make in the spring. 

During the months of January and February, tune in for posts and resources that will empower your spring "doing".  There will be no where to go, no "to do" list to check off and no plan to follow.  We will simply hibernate and be.  Sound like a deal?  Stick around. 

A Soulful and Deliberate Change

Each Monday The Health and Life Mixing Bowl will start off the week with an inspirational "click".  Found something you would like to share?  E-mail me!

As you begin the first full week of a new year, may this powerful encounter inspire thoughts of transformation and personal change.  Make it a great week!

New Year's Resolutions: A Set Up for a Setback?

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstances permit. When you're committed to something, you accept no excuses, only results." -- Art Turock

I am not a fan of New Year's resolutions.  According to a telephone study conducted by Opinion Research Corporation , more than 75% of U.S. adults, 18 years and older, plan to make one or more New Year's resolutions for 2008. This is despite the fact that, of those who made resolutions for 2007, more than half failed to keep them.  Top resolutions that people made and failed at in 2007 include:

Increase exercise - 51% failed

Eat healthier - 58% failed

Save money - 52% failed

Spend more time with family - 57% failed

Enjoy leisure - 54% failed

There has to be a better conduit for personal change.  Perhaps there is a catch to this whole resolution thing. 

Webster's dictionary defines the word "resolve" as, "the state of reaching a firm decision or a declaration.  Decide.  Declare.  Denounce."  Sounds impressive, but where is the word "commit"?  Where is the part where we act deliberately and intentionally to reach our goals?   

Take a minute and compare last year's resolutions to soulful commitments you have made in the past.  Notice the energy, motivation and drive attached to each.  How was each goal different?  Which became lackluster after a few weeks or months?  Which continue to live today?  Commitment gives goals sticking power.  Perhaps it is a heightened sense of accountability or the desire to preserve personal integrity, but commitments make things real.  Resolve without commitment is like putting the cart before the horse. 

This year, do not let your "resolve" set you up for a setback. Commit to personal change and watch things really take off.  Here are five big payoffs:

You will expect nothing less than success.  Making a resolution is like making a choice.  When you make a choice, you can always change your mind, take a different course of action or find a way out.  Naturally, the degree to which you expect success will remain small.  Making a commitment is like taking a pledge.  A commitment means that the stakes are higher.  Take, for example, the popular New Year's resolution to lose weight.  Thinking small about weight loss can keep thoughts of failure alive.  If you expect your weight loss efforts to be derailed, they will be.  If you expect to stay on track, you will get much more in return.  Commitments keep hope alive, create room for success and set you up for permanent change. 

You will strive for something meaningful and significant.  Most of us commit to worthwhile endeavors.  So the question becomes, what goal is worthy of your time, money and energy?  For example, why start exercising this year?  After all, fitting exercise into a busy schedule can be a major inconvenience.  You might have to put out some extra cash, give up other enjoyable tasks and expend energy you don't think you have.  What will you have in return and what is meaningful about that?  Reaching a smaller clothes size is a great motivator, but for the long haul, the payoff has to be much bigger. What is that for you?  As a short distance runner, I have developed a personally compelling case for running, even in inclement weather (thank goodness for Underarmour).  Barring sickness and family obligations, I run regardless of the weather because the payoff for me is rich and meaningful.  That makes not running not an option.  Similarly, if other life goals do not meet my "run in the rain" criteria, I ditch it.  It' is not worth my time and energy.  Suggestion:  Get clear about what you really want, what is most important to you and build your commitments from there.  Working with a professional life coach is a great place to start.  It will be money and time well invested.   

You will focus on the process rather than the outcome.  The process is where the real gifts are! Resolutions keep you focused on the outcome while commitments keep you grounded in the process.  If you are inspired by the journey, you are much more likely to flirt with trail and error, take calculated risks and embrace your failures as well as your successes.  Living in the journey, moment by moment, can also reveal how other life endeavors are interconnected.  This can make goal attainment an enriching, transforming and enjoyable process. 

You will tap into an energy source that supersedes willpower.  Most resolutions rely on willpower to correct a bad habit, weakness or personality flaw.  By contrast, commitments call forth a bottomless supply of innate strengths, resources and gifts.  What can top that?  Making commitments will keep you operating in the bountiful realm of possibilities rather than in the limited world of circumstances. 

You will stop wondering "if" and start asking "how".  And I believe the universe will offer up a brilliant answer.  W.H. Murray's account of the 1950 Scottish Himalayan Expedition to Mt. Everest is a great reminder of how a strong sense of commitment can bring forth guidance and direction:

".... the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way."

What do you really want to be different in 2008?

What are you truly ready to stop tolerating?

What stake are you willing to put in the ground?

Here is my challenge to you: 

Boldly separate yourself from the resolution makers, the list keepers, and the wishful thinkers and make an unwavering commitment to improve your health and life in 2008. 

Here is my commitment to you: 

The Health and Life Mixing Bowl will continue to leverage your strengths, resources and gifts.  It will support you in making better, smarter choices, and will continue to inspire, empower and call forth the personal greatness that resides in all of us. 

Here's to an extraordinary 2008!