Tuesday, March 31, 2009

From Oprah.com - What Floats Your Boat?

Take a moment and think: Are you actually doing what you want to be doing? Here's how to discover what really floats your boat.

"You have to start by changing the story you tell yourself about getting older...The minute you say to yourself, 'Time is everything, and I'm going to make sure that time is used the way I dream it should be used,' then you've got a whole different story."

—Diane Sawyer

Listen to the Silence

"The more faithfully you listen to the voices within you, the better you will hear what is sounding outside."
~Dag Hammarskjöld

Monday, March 30, 2009

Let Go of Anger In 4 Steps

From "Positive Energy," by Judith Orloff, M.D.:

Anger, an intense sense of displeasure and antagonism, comes from the Latin angere, "to strangle." We get angry at those who've harmed us, aggravated us, or let us down. We get angry at ourselves. At God. Growing up, I was angry about being stuck on Earth; I felt like an alien, just longed to go "home." Sometimes anger becomes a mask for fear or hurt; it also leads to resentments, which I'll discuss later. Anger is human, we all have it. In this program you'll learn to identify it and healthily release it, then keep moving on. Anger is a toxic subtle energy. Seething in your system, it can eat you alive, or else dangerously erupt. Keep in mind: Those painfully polite churchgoing housewives turned ax murderers snapped from repressing anger, not from consciously expressing it. Make changes now to disfuse anger that throws you off by following the 48-hour rule.

1. Quickly identify your source of anger. Impulsive, unconscious anger is the dangerous kind-it can hurt us, others, even break windows. To avoid unhappy repercussions, when anger hits, slow down your reaction. Immediately identify the cause, but don't go on the attack.

2. Give yourself permission to rant for 48 hours max. The worst thing you can do is squash anger: trying to contain this energy bomb will only explode your insides or cause you to passive-aggressively act it out. But now is not the time to confront the offender. For 48 hours, let lose and rail about the object of your anger by yourself, or with a therapist or friend. Doing so begins your healing by diffusing negative energy.

3. After 48 hours, start letting anger go. This means getting out of your ego (even if you're "right") and into self-preservation. Releasing anger is a process, but you can start now. I recommend writing in your journal to vent all the venom. Or keep praying to have it removed. Breather your anger out of the emotional energy center in the solar plexus; make sure it doesn't congeal. Take a few moments periodically to breathe calm in, and expel the toxicity of anger.

4. Express your anger to the offender. First, take a measure of the situation. If the person is nonreceptive, vindictive, or there's no positive gain (say with a tyrant boss), it may not be appropriate to express your anger directly. Instead use the above steps or minimize contact. If you think the person may be receptive, remember the goal is not to eviscerate him or her, but to get your point across and be heard...The offender may want to resolve differences or apologize. If not, don't fuel antagonism or engage in a power struggle. Stay firm and centered in the knowledge that you've expressed your truth. You might say, "I respect your feelings, but we have to agree to disagree. I'm sorry we can't resolve this right now."

Words To Live By

"Success is not forever and failure isn't fatal."~ Don Shula

Be Happy

"Make up your mind to be happy. Learn to find pleasure in simple things."
- Robert Louis Stevenson

Thursday, March 26, 2009

BuildLeanMuscle.com says this about the Schwarzbein Principle

What is the Schwarzbein Principle?

There are many variations of the low carb diet available today. Many variations have tried experimenting with different low carb dieting techniques to improve the effectiveness of low carb dieting. One popular version involves the schwarzbein principle.

Dr. Diana Schwarzbein is the endocrinologist to the stars. The doctor of choice for Suzanne Somers, Larry Hagman and many others, Schwarzbein encourages extensive testing for hormonal imbalances and then suggests various diet and exercise programs and selective hormone replacement to treat any deficiencies.

Dr. Schwarzbein’s diet principles are laid out in The Schwarzbein Principle, her 5-step plan to optimal health.

The first step of the program is Healthy Nutrition and there are ten basic rules:

1. Never skip a meal again
2. Eat real, unprocessed foods
3. Eat balanced meals
4. Choose a protein as the main nutrient in your meal
5. Add some healthy fats
6. Add real carbohydrates
7. Add non-starchy vegetables
8. Eat snacks
9. Eat solid food
10. Drink enough water

Tuesday, March 24, 2009


"Choice by choice, moment by moment, I build the necklace of my day, stringing together the choices that form artful living."
-Julia Cameron

Coach Sherrie says: If you made a bad choice, know that the next one can still be good.

Sunday, March 22, 2009

Unconditional Love

Unconditional Love
A study of its real allure
by Tanya O'Quinn

We all yearn for the precious gift, of unconditional love yet few of us ever receive it, and fewer are actually able to give it. We want to exist within our imperfect selves with our significant others, our family, our friends… accepting us for who we really are and loving us in spite of ourselves.

Yet this type of love may seem aloof peeking in and out of relationships. And to many, it seemingly never stakes its claim for too long. Though some relationships contain elements of unconditional love, not all are based on the priceless, yet mysterious and mutually empowering, emotion.

Signs beyond the bedroom... What exactly is unconditional love?
Most relationships claim to be "full of love" and the participants in these relationships actually believe that they love their partners unconditionally. However, if there is some "stipulation" to your love then you do not love them unconditionally. You must decide to accept the other as they are overall, and then proceed to "fall in love with the whole individual."

I love you
You can't just say, "I love them because they do this... have this... treat me this way," citing all the plusses in your partner. You must also love them even though they do this, don't have that and at times, may treat you a certain way. Of course there are attributes that we desire and do not desire in a partner, but when it comes to unconditional loving, if you are capable of granting it to this particular person, then you must have a broad acceptance of and sensitivity towards your partner.

The nitty gritty
There is power in learning to love someone unconditionally. It enables the lover to develop and grow emotionally. It removes blockages from one's own heart, enabling it to wander, explore, discover and become inspired. As the lover loves unconditionally, they become able to move past instilled beliefs, traditional concepts, and influenced behaviors. The development of this capacity requires self-confidence, acceptance of self, emotional stability and courage. Furthermore, acquiring the ability to love unconditionally is a process that affects the emotional, mental and spiritual levels of one's existence.

Be free
On an emotional level, loving someone unequivocally enables us to remove the restrictions of what we think we need, want and desire from another and replace them with the opportunity to actually discover what the object of our affection can give us. On a mental level, we open our minds to alternative views, practices and processes of giving and receiving love from another. And on a spiritual level, we allow our inner spirit to connect with another, despite whatever characteristics our lover's ego chooses to exhibit.

Ultimately, unconditional love is about relinquishing control and discarding any expectations. Simply accept love, give love and be surprised by where the force may lead you (both!). It's probably to a far greater place than you could ever have imagined.

Coach Sherrie says: You must first love yourself unconditionally before you can love another that way.
Also, this does NOT give anyone permission to purposely hurt you. I love my husband dearly, but if one day he messes around on me, IT'S ALL OVER! Fortunately, I also trust that he would NEVER do that. (In the past though, I had no qualms about telling a guy, "Hey, that o.k. Go ahead and be with her. I don't want you anyway!")

Nourish Your Soul

Spirituality Check-Up
Ways to nourish your soul
by Jamie Nishi

Imagine that the spirit is a deep water well - one that always stays full, no matter how much is drawn from it. But because daily life is so demanding, many of us have not made time to visit the well and have become very, very thirsty. In today's world, this is not an uncommon phenomenon. Many people go through their daily lives suffering, simply because they have not gone to drink deeply of the clear, sweet waters of the spirit.

Nourishing the spirit isn't difficult - in fact, it's quite easy and pleasurable. What's difficult is making it a priority. In today's increasingly secular society, very little emphasis is placed on spiritual health and well-being. It's time to turn that around and join the many who have found out that making time for one's spiritual self will actually help you become a better, happier person all around. Your boss will notice it. Your partner, children and friends will notice it. But most importantly, you will notice that your thirst has been quenched, and this will allow you to feel more connected and to experience greater joy in everything you do!

Make a list of spiritual goals. Do you want to be more patient with others, less stressed in your daily activities, feel closer to your god or self? Having a list will help you identify what activities will be the most beneficial for you.

Go for a walk in a walking-friendly place. This could be the beach, a park or your own neighborhood. The slow rhythm of walking relaxes the body and mind, and allows you time to take notice of your surroundings - the flowers blooming in someone's garden or light shining on the water. Be sure to take deep breaths and sigh aloud if you need to. As you do this, you will experience walking more fully - the way you want to experience all the other activities in your life, even the fast-paced ones.

Spend the day in nature writing in your journal. If you don't know where to begin, start with plain observation and see what evolves.Try to think in terms of sensory detail - what you see, what you smell, what you hear, what you feel. If anything else pops into your head, even if it seems unrelated, begin writing about it. Allow yourself free flow.

Connect with elders. It's been an important facet of human development since ancient times. Talk with older members of your family or older friends. Ask them what their life was like when they were your age. You might learn some surprising things about them and about yourself!

Read a book or watch a DVD by your favorite spiritual author. It could be something new or something you want to revisit. Spend just ten minutes a day with their words of wisdom.

Make silence a part of your everyday life. Sit quietly for fifteen minutes in the morning or just before bedtime. Set yourself up with a candlelit bath. Do some gentle stretching, then lie down in a relaxing position for ten minutes and enjoy the flow of energy through your body. Even listening to meditation or relaxation music can be called silence, as long as you are really listening.

Take a class to focus your spiritual commitment. Many yoga studios and even community colleges now offer classes with a focus on spiritual health, such as meditation, self-enrichment and even classes on topics such as the use of plant and flower essences. Check out your local studios and schools, and see if anything calls to you.

Spending any time alone can be one of the greatest spiritual activities of all!

Coach Sherrie says: Just choose one and do it 5% more the first week, 10% more the second week and so on. ;-)

Saturday, March 21, 2009

Stay In Touch

"When one is out of touch with oneself, one cannot touch others."
- Anne Morrow Lindbergh

Friday, March 20, 2009

You Are Beautiful

'You Are Beautiful. Now Say It'
The author of the 'Simple Abundance' series helps us see our own beauty and worth.
BY: Sarah Ban Breathnach

Welcome to You

Undoubtedly, we become what we envisage.

--Claude M. Bristol

You are beautiful. Right now. Today. Just as you are, just the way you look as you read those three words: You. Are. Beautiful. Say it slowly aloud, as if the phrase were a foreign language, for it probably is.

You are beautiful. Now say it in the first person singular.

I am beautiful.

Do you know that? If so, remind yourself of this glorious fact every day. If not, it is time to become beautiful in your own eyes. This will require a makeover of sorts, but not the kind you think. Learning to love the way you look has nothing to do with starting a diet or reshaping your eyebrows. Accepting and embracing your authentic beauty means seeing yourself from the inside out. I love me, I love me not--I love me.

Beauty may only be skin deep, but there is nothing superficial about the complicated relationship that a woman has with her appearance. How you see yourself and how you think other people see you—your body image—is deeply connected to how you feel about yourself.

The effects of a negative body image can be devastating. If you don't like the way you look, you probably don't like the woman you are. And those feelings of worthlessness, self-consciousness, and inadequacy will insinuate their way into nearly every area of your life—into your friendships, your career, your romances, and, most importantly, your relationship with yourself.

A positive body image is equally powerful. It is not an instant solution to all of life's problems, but a starting point, a spark that can set off a fabulous chain reaction. Loving how you look when you catch a glimpse of yourself in a mirror or store window paves the path of self-love, and with that acceptance comes self-esteem, confidence, and authentic beauty, a radiance that glows from within. A beauty that is more than skin deep.

Thursday, March 19, 2009

Gwyneth's Cleanse by Karen Asp

Gwyneth's Cleanse

When Gwyneth Paltrow wanted to shed "holiday excess," she turned to a detox specialist, and wound up with a seven-day plan that eliminates dairy, caffeine and processed foods. You'll enjoy smoothies made with fruit and rice milk or coconut milk and organic foods like chicken and steamed salmon and veggies along with herbal teas, soups and brown rice. Gwyneth's web site offers lots of detox recipes.

Our expert says: Give it a go. "Of all the cleanses, this is perhaps one of the more healthful ones, as you're getting substance and nutrients," Giancoli says.

Coach Sherrie says: This is not that different from Schwarzbein. Just no dairy or eggs and cut out the red meat for a few days. It's worth a try if it will kick-start the weight loss.

Gwyneth's Cleanse

Gwyneth's Cleanse
by Karen Asp

When Gwyneth Paltrow wanted to shed "holiday excess," she turned to a detox specialist, and wound up with a seven-day plan that eliminates dairy, caffeine and processed foods. You'll enjoy smoothies made with fruit and rice milk or coconut milk and organic foods like chicken and steamed salmon and veggies along with herbal teas, soups and brown rice. Gwyneth's web site offers lots of detox recipes.

Our expert says: Give it a go. "Of all the cleanses, this is perhaps one of the more healthful ones, as you're getting substance and nutrients," Giancoli says.

Is Your Diet Working?

Do You Have The Power To Go The Distance?

The ideal diet keeps you going strong for the entire day. Sure you can sprint the 100 yard dash with some foods and drinks; but the ideal fuel keeps you on a strong steady course without dropping you off the other side.

Think long term. You're going to want to be in top performance tonight as well as tomorrow.

Coach Sherrie says: I have been doing Schwarzbein 80% of the time for about two months. I'll be honest, I haven't lost any weight. BUT I feel GREAT, mentally, emotionally and physically. I may try to cut down a bit on my portions, but I am just sooooooo glad to NOT be stressing about stupid little things that in the scheme of life really don't matter.
Let me know how you're doing. ;-)

Monday, March 16, 2009

Improve Your Karma

Improve Your Karma
5 simple ways to do it
by Jessalyn Marchal

Even if you're not afraid of being reincarnated as a dung beetle for your misdeeds in this life, you can still benefit from improving your Karma. Having peace of mind at the end of the day, knowing that you've done your part is a feeling that we can all enjoy. We're not talking grand gestures here - just be kind to yourself and others. It's pretty simple when you get down to it.

Love yourself
You've heard it a million times - love yourself! Are you still not sure what it means? It means that you take total responsibility for you… no excuses, no judgment, no self-doubt. Accept yourself as the total package that you are - the good, the bad and the unruly curls handed down from your mother. History is filled with people who have done remarkable things - and they weren't perfect. George Washington had wooden teeth and Marilyn Monroe reportedly had a sixth toe, so accept what you've got, work with it, not against it. Then, pry your gaze away from the mirror and see yourself through someone else's eyes. You might be really surprised to know that your co-worker admires your sense of style, or that your mate finds your generosity unbelievably attractive. When you're able to view yourself in a loving way, it's a lot easier to see the goodness in others too.

Walking the labyrinth Just do it
Is your "to do list" a mile long? Procrastination is a tricky beast, the reasons for not completing things you'd like to do might even feel altruistic - you didn't have time to do laundry because your best friend was going through a crisis that you needed to talk them through. If you're stressed out because you're not taking care of yourself and your priorities, you're not able to really focus outward to help others. Give yourself permission to take the "me" time that you need so that you genuinely feel ready to give to someone else whole-heartedly.

Be a good samaritan
Give your change to the homeless man on the corner, help an elderly neighbor with her groceries, look people in the eye when you say "Hello, how are you?" These little things might mean more to the receiver than you know. You can't really weigh the benefits of kindness, but you can try to remember that the next person who needs jumper cables could be your mother. If you see a person in need, why shouldn't you be the one who isn't waiting for "someone else" to take care of it?

Let someone off the hook
Whether you need to forgive a big thing or a little thing, releasing someone else from the bonds of judgment frees you both up to do something better with your time. You don't have to call up your ex to let them know that you forgive them for that time they stood you up - but you can write out your feelings, come to terms with them - and then let them go. We've all got better things to do than hang on to useless old garbage. We've all made mistakes, we've all been "that guy" who cut someone off on the freeway. Smile, bless, move on - it's really never worth it to dwell on past mistakes.

Pay it forward
Feed someone else's expired meter, use the "donate to charity" option at your local Coinstar machine, pay for the car behind you at the drive-through window… giving to a stranger gives them the idea to give to a stranger, who in turn may give to someone else. Being a positive force in a relatively negative world may seem a little kooky at first, but the chain reaction started by your little spark may have unseen impact on people you've never even met, and that is powerful stuff.

Good Karma doesn't have to be about long hours spent in meditation or grandiose deeds like selling your belongings and moving to India. Everyday there are people in our path who could use a kind word or deed - let it start with you and let it start today.

Coach Sherrie says: I love all these and practice them often. What she calls "letting someone off the hook," I call forgiving. That is the most powerfully healing thing you can do for YOURSELF. Yes, for YOU. However the other person takes it (or doesn't) isn't really important, FORGIVENESS actually allows you to become lighter, happier and more loving. Try is and let me know how it works.
One more thing: Don't forget to forgive yourself. We are all imperfect beings. We all make mistakes.

A Reason, A Season or A Lifetime

Friends: a Reason, a Season, or a Lifetime?
By Valerie Reiss

I'm guessing Holly's moving post on breaking up with a friend will strike a chord. There's something about betrayal or abandonment in friendship that often feels harsher than that of a lover. Partly because (and pardon if I sound a wee bitter) we almost expect romantic partners to hurt us or be transient; friends are supposed to be for life. But recently one friend helped me see this loss differently when he passed along wisdom from a spiritual teacher: People are in our lives for a reason, a season, or a lifetime.

I love thinking about it that way. A "reason" would cover friends who introduce us to new people, activities, or ways of being and then, poof! are somehow out of our lives. "Season" relationships are around anywhere from a few months to several years or even decades; they get into our hearts and shape who we are, then slide, scrape, scramble, or vanish from our day-to-day. Lifetimers are just that--the ones we know till the very end--the guides, anchors, companions, and beloveds who would only miss being at our deathbed if we made it to theirs first.

The tricky thing, of course, is that we don't have the completed screenplay--we can't flip ahead to see if Jane will be there as the credits roll even though she's been around since elementary school. That's what makes friendship risky--and precious, not to put too cheesy a point on it. We just don't know. Yet with the reason/season/lifetime frame, even when someone we thought was a lifer turns out to be a temp, we can see it for what it is--a person who gave us the gift of her or his presence for a time. An appropriate, necessary amount of time that, if all went well at least for a while, changed us, opened our perspective, somehow expanded or even healed our lives. So when we must let them go--whether it's our choice or not--we can do it with a bit of grace and gratitude. You know?

Thursday, March 12, 2009


"Enhancing self-esteem is 80% about healing your past and 20% about designing your future." ~ Dr. Joe Rubino

Wednesday, March 11, 2009

The Schwarzbein Principal

Who is Dr. Schwarzbein?

Diana Schwarzbein, MD, is a California-based physician whose eponymous diet book hit the shelves in the late 90's. Like several other diets from the same time period (e.g. Dr. Barry Sears' "The Zone"), Schwarzbein's program focuses on the connection between insulin levels and carbohydrate-intake; the key is how they affect weight and -- more importantly -- long-term overall health. Dr. Schwarzbein has said, "I wanted people to understand that it's not just about weight, it's about your body's ability to build what it needs for the long run. (qtd. in Sakaria)"
What is the Basis of the Plan?

An endocrinologist and internist, Dr. Schwarzbein worked with type II diabetes patients in her practice. She says she discovered among her patients the fact that a low-fat, high-carbohydrate diet was leading to poor overall health and overweight. Dr. Schwarzbein says more than 3,000 patients at her Endocrinology Institute of Santa Barbara improved their health and lost weight following her program (Paulsen).

What is the Diet Like?
"The Schwarzbein Principle" is more or less a modified low-carb diet and -- like other carb-lowering plans -- it's seen its share of controversy. The diet consists of plenty of protein and a lot of what the plan calls "good" fats (Which you will note is quite similar to The Atkins Diet.) It deletes processed foods, sugar (including artificial sweeteners), and refined foods from your diet. You'll also be saying goodbye to salt, alcohol, and caffeine.

What is the Food Like?
Butter, eggs and a lot of meat will be the staples of your diet. Carbs will be drastically reduced initially, but you will be able to add more of them later on. Carbohydrates include many of the foods we've been told for years are among the healthiest (e.g. grains, fruit, particular vegetables, and reduced-fat dairy products).

Coach Sherrie says: The AMA still doesn't want to accept Dr. Schwarzbein's ideas, but I've been checking around and ALL my skinny friends eat like this and ALL my fat friends do low-fat. Well, I've been doing low-fat for four years and gaining more weight. At least, this diet doesn't have me sneaking down to the kitchen at night. Plus I FEEL SOOOO MUCH BETTER!
So far I haven't lost any weight, but I haven't gained any either. I'll get back to you in another month.
P.S. If you do it the Kaizen way, you don't have to do everything at once. So, begin by drinking more water. The next week, add eggs to you diet (she recommends them in the morning). The next week, you can start adding WHOLE FAT. Schwarzbein says not only do we need fat to be healthy, but they put the yogurt (or whatever the product) through a chemocal process to take out the fat. AND they add all this sugar and fake sugar that is very bad for the body.
BOTTOM LINE: Get rid of the sugar and processed foods and get whole fat back into your diet. If you don't feel better after a month, go ahead and go back to the old way.
One more thing: Europeans don't do all this non-fat stuff. Let me ask you: when was the last time you saw an obese European?

1 of "The Secret" (s)

Visualize Having It

Every day, close your eyes for several minutes and imagine yourself standing inside your dream home, embracing your soul mate, standing in your ideal body. Keep focusing on what you want and imagining it so clearly that you can see, feel, smell, hear, and taste it.

Recent brain imaging tests show that imagining doing something is almost exactly the same to the brain--and the body--as actually doing something. The idea is to have your thoughts and feelings "vibrate" at the same frequency as what you want; if you desire stupendous wealth, raise your emotional bar to bring that in--expand, expand, expand.

Coach Sherrie says: this has worked for me to find my perfect home, my wonderful husband and to get my novel published. Now I just need to see myself thin and healthy!

Tuesday, March 10, 2009

Oprah Says:

What are you worried about? Wait, don't tell us--it's probably the same stuff we were worried about; that is until we asked some very wise minds for reassurance. Here's how to give peace of mind a chance.

"One of the very first things I figured out about life...is that it's better to be a hopeful person than a cynical, grumpy one, because you have to live in the same world either way, and if you're hopeful, you have more fun."

—Barbara Kingsolver

Sunday, March 8, 2009

You Are What You Eat

Mindful Eating
You are what you eat - literally!
by Jamie Nishi

A healthy attitude with food is so important to living a happy life. As children, we may have been told to finish what's on our plates regardless of how full we feel. Growing up, it's a point of honor to be a member of the clean plate club. In the United States, people are taught the bigger, the better and the more, the merrier - especially where cars, houses, friends, possessions and meal portions are concerned.

These messages give food a power over us that can lead to unhealthy eating habits, unhappiness and even illness. By practicing mindful eating, we can begin to shift the dynamics of our relationship with food, learning to eat healthily and joyfully.

The practice of eating mindfully isn't about reduced food intake, it's about understanding what and why we eat - to nourish the mind, body and spirit. Mindful eating is therefore not a weight-loss diet, but a feel-good diet. The equation is simple: Food = energy (positive or negative). If we eat unhealthy, processed food or too much food, we feel lousy. If we eat healthy, wholesome food in the right proportion, we feel good! The food we eat is directly related to the kind of energy we put back into the world. Food gives us energy that fuels action - and we want that energy and that action to be positive, right?

The practice of mindful eating is the practice of being aware of what you put into your body and how it makes you feel. This awareness will help you make better nutritional choices. Mindful eating teaches you to follow both your gut and your reason, to learn the wisdom of your body and become adept at gauging what foods are the right ones in the right quantity at the right time.

The Practice

Begin in silence. That means no TV, radio, books or magazines - just you and your meal. Sit comfortably.

Before eating, acknowledge the food as a gift brought to you by the universe - the earth, sky, sun and moon.

Acknowledge how this food will nourish and strengthen your body, and protect you from illness.

So as to be worthy of this gift, take your time eating. Allow each morsel to be present in your mouth and chew slowly (here's a diet trick to lose weight: once you think you are done chewing, chew ten more times).

If you are eating a carrot, acknowledge that you are eating a carrot. Think about where that carrot came from... how it grew in the soil... how the sun and rain made it prosper... how the labor of human hands brought it to your table. Enjoy the taste of the carrot. Is it sweet, salty, savory or a combination of all three?

If you eat in this way, you'll begin to realize with every bite of food, you are eating part of the universe. You'll begin to realize the miracle of the meal, and it will be that much more meaningful because you'll be nourished by both the food and your thoughts.

Soon, you'll begin to feel nourished, and this will be a good feeling. Even if there is still food left on your plate, acknowledge that you have eaten enough for the moment.

If you practice mindful eating, you'll notice your relationship to food gradually change over time. The next time you go to a restaurant and receive a portion fit for an army, you won't feel threatened by the size of your meal, but will simply be amazed by the generosity and abundance before you, from which you'll be more likely to take only what you need. You may still succumb to cravings for French fries and donuts, but when you eat them you'll be mindful of over-indulgence. The more mindful you become, the less likely you'll be to crave foods that leave you feeling ill, and the more you'll seek out the fresh, whole foods that give you the energy to do good in the world.

Saturday, March 7, 2009

Clues On What To Eat

Coach Sherrie: The comments in parenthesis are by Jill Badonsky for Body Blissmas.

It's been said that the Creative Spirit first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish...What we'd need was provided before we were born. These are best & more powerful when eaten raw. We're such slow learners...
The Creative Spirit left us a great clue as to what foods help what part of our body!
The Pharmacy! Amazing!

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots greatly enhance blood flow to and function of the eyes. (Eye KNOW!)

A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food. (Go figure!)

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food. (I'm going to get some organic grapes TODAY.. join me!)

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.(I like almonds better but I like to pick the walnuts off a banana walnut muffin and then throw the rest away, Dr. Maurer would be proud of me).

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys. (DANG!)

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.(who woulda known!)

Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility. (Hmmm.. those fig slices look like weird sunglasses and I like to wear weird sunglasses so I think they're good for me).

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.(I like mine with a sprinkle of clove and some butter)

Olives assist the health and function of the ovaries (I LOVE olives)

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts. (oranges are winter ambrosia)

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body. (I had an onion for breaksfast - I smell funny)

Love Is All We Need

Love Notes
Become a master at love
by Ramona Ticoo

Love has generated more poems, more books, more music, more joy and pain than anything on earth. And yet despite its eternal existence and prevalence in our lives, it remains elusive and a mystery to us all sometimes. In our western culture, we believe that everyone is entitled to love and the pursuit of happiness. So here is a list of books to inspire and aid in your quest whether you are single, looking for love or involved and trying to maintain a healthy relationship.

Spiritual love
If The Buddha Dated by Charlotte Kasl, Ph.D. is a spiritual guide to finding deeper love. It deals with your fears, following your spirit (rather than your ego) and not losing yourself as you find love. Buddhism is in part about one's constant evolution as a person and this book provides many lessons for life and love wherein the growth of your relationships is a reflection of your own development. Breathe deep and enjoy the journey!

The Mastery of Love by Don Miguel Ruiz is based on Toltec wisdom. The Toltec of Southern Mexico were known as women and men of knowledge. They taught that mastery of love only comes after mastery of awareness and transformation. Mastery of awareness is finding what we are and mastery of transformation is changing our lives based on that awareness. Ruiz addresses issues such as dealing with fear and drama in relationships, healing old wounds and forgiving ourselves and others. Only in truly learning to love ourselves, can we fully love one another. Though this may not sound simple, this book will help you in this journey.

Fall In Love With Yourself

Honor Thyself

Take the self-love challenge and discover the beauty within.

By Rev. Laurie Sue Brockway

"To fall in love with yourself is the first secret to happiness." - Robert Morely

Love is one of the most powerful energies on the planet. We are born with love in our hearts, and it lives within us all. But some of us put so much focus on finding love and approval "out there" that we never get a chance to truly develop it within ourselves. We look for it in the external world--from parents, partners, friends, bosses, new people we meet, people we admire. If any one of them disappoints, devastation follows.

How many times have you been hurt because of someone else's opinion of you? When we experience self-esteem only through the eyes of others, one unkind word or a bad mood in another can shatter our sense of self.

Are you feeling the love? If not, it is time to take our self-love challenge--10 tips and techniques to help you enhance your life by cultivating love from within.

Learn to give yourself the love you deserve.

Rev. Laurie Sue Brockway is an interfaith minister, wedding officiant, and love coach. She is widely known for marrying couples in unique and personalized ceremonies, and for her work in helping people get ready for soulful love.

Friday, March 6, 2009

From Oprah.com - Mozzarella & Arugala Salad

Mozzarella and Arugula Salad with Croutons and Black Olives
Recipe created by Michelle Wildgen

Photo: Lara RobbyThis simple arugula salad showcases sublime, delicious, fresh mozzarella.

Ingredients:Serves 4

2 Tbsp. plus 1/4 cup extra-virgin olive oil
4 thick slices crusty bread , cut into 1/2-inch cubes (or 8 thin slices)
1 tsp. finely minced shallot
1/2 tsp. salt , plus more to taste
1/4 tsp. freshly ground black pepper , plus more to taste
1 Tbsp. sherry wine vinegar
1 large bunch (about 8 cups) arugula , ends trimmed, washed, dried, and chopped into 2-inch pieces
1/3 cup black olives (preferably oil cured), pitted and halved
1/2 pound fresh mozzarella at room temperature, sliced
To make croutons: Heat 2 tablespoons olive oil in a medium skillet until simmering. Add bread and fry, tossing until crisp and golden on all sides. Set aside to cool slightly.

To make dressing: In a small bowl, combine minced shallot, salt, pepper, and vinegar. Whisk in 1/4 cup olive oil.

Toss arugula with dressing in a large bowl. If desired, add more salt and pepper to taste. Divide greens among 4 plates. Scatter olives and croutons over each plate, then lay mozzarella slices on top.

P.S. Just use Ezikial's sprouted wheat bread. Schwarzbein doesn't allow wheat flour. It tastes better anyway!

Thursday, March 5, 2009

From Oprah-Turn Regret Around

Coulda, Woulda, Shoulda
By Sara Reistad-Long
How to Turn Regret into a Life Booster

It's pretty safe to say that everybody, at one point or another, has felt the pain of regret—a missed opportunity, perhaps, or the sense of having made a mistake. But when Abigail Stewart, PhD, a professor of psychology and women's studies at the University of Michigan, started tracking women in their late 30s, she found that this pain can be turned to your advantage. Specifically, Stewart has shown that women who take action on the basis of their regrets—getting a job if they felt they'd left the workforce prematurely, going back to school—score higher on physical and psychological measures of well-being later in life. The key, she says, is acknowledging the thing you wish you'd done, or done differently, without fixating on it, and using it as a motivator to make changes. In a bereavement study she's working on now, subjects who didn't dwell on what they failed to say or do not only recovered faster but reported positive effects like newfound wisdom and self-awareness. To transform a regret into a life enhancer:

Stop obsessing. Consider that stewing over something in your past may be holding you back from enjoying life in the future and, at the very least, is not the best way to cope. Interestingly, a study this year in the European Archives of Psychiatry and Clinical Neuroscience suggests that ruminating can more closely resemble avoidance than problem solving.

Figure out how to make up for what's happened. Once you've identified a regret, ask yourself whether you can make up for it now. Maybe you wish you'd invested more in your career; if so, look into ways to do that. Break down your plan into bite-size components. "Small steps may feel like dragging the process out, but because they're likely to be manageable and therefore confidence boosting, this strategy tends to ensure success in the long run," says Susan Nolen-Hoeksema, PhD, a professor of psychology at Yale and author of Women Who Think Too Much.

Reframe the past. If your regret can't be corrected (the ex-boyfriend married someone else, the relative you never told your feelings to died), Stewart's research has determined two effective approaches, both of which involve coming up with a favorable narrative of the past events. "You don't have to do anything to counteract the problem directly," she stresses. "The goal is to figure out, 'How can I accept that this is in my life and not let it define me?'"

In the first method, "putting the best face on things," the key is to pinpoint the ways the event you regret contributed positively to your story. This means framing your thoughts in "if…then" constructions, such as "If I hadn't moved far away from my family, I wouldn't have met my husband" or "Had I gotten married then, I wouldn't have pushed myself so hard to start my own business."

The second strategy, called "coming to terms," requires deeper work. Here you have to make peace with what happened, often forgiving yourself and those involved. Through such a lens, your conclusion might sound something like "I regret that I didn't see my mother more in the years before she passed away, but the decision made sense for who I was at the time."

Whichever method you choose, Stewart emphasizes that you're priming yourself for success. "If you try, getting past regret is a likelihood," she says. "People seem to be able to deal with almost anything."

A Quote From Our First Lady

Make Self-Care a Priority

"Women in particular need to keep an eye on their physical and mental health, because if we're scurrying to and from appointments and errands, we don't have a lot of time to take care of ourselves. We need to do a better job of putting ourselves higher on our own 'to do' list.”

Source: RealHealth magazine interview

Self-Esteem Quiz

If we learn to love ourselves the way we are, we can stop focusing on the weight and just BE HAPPY. There's a chance that THEN the weight will just drop off naturally.

Self-Esteem Quiz
How much do you possess?
by S.K. Smith

Sometimes, we equate high self-esteem with setting high goals… After all, why would you reach for the stars, if you didn't know you could touch them? It's also pretty common to link self-esteem with beauty, great grooming habits or a perfect fashion sense.

In this instance, the thought is that anyone who takes the time to look that good (or simply is that attractive naturally), has to feel great about themselves. But the truth behind self-esteem is far more complex than how well you do at work or what your external appearance is like. Conversely, it's also simpler.

True self-esteem comes from within and that's sometimes hard to detect. So, take this quick, score-it-yourself quiz to find out where you fall on the scale of self-worth. You might be surprised by the results!

1. In terms of how you feel about yourself daily, your job performance is:

a. Hugely important - in fact, my self-perception is kind of reliant upon it. (10)

b. Somewhat important - I have integrity and the desire to do well, so I can get bummed (or excited) by work. (5)

c. Not important - who cares about my stupid job anyway? (0)

2. The status of my relationship (past or present) is important to how I view myself because:

a. Without a mate, I have nothing. (10)

b. It's not important to my worth, but it is tied to my happiness. (0)

c. The ebb and flow of my love life teaches me lessons about myself and my partner(s). (5)

3. True or False: I put tons of pressure on myself and am seriously upset when I fail to meet my expectations.

a. Always true (10)

b. Sometimes true (5)

c. False (0)

4. People would describe me as a perfectionist…

a. Are you kidding? My picture is next to perfectionist in the dictionary! (10)

b. Not really, but they would say I have standards and care about what I'm doing. (5)

c. No way. Exactly the opposite. (0)

5. Okay, I admit it, I care about what other people think.

a. All the time. I get dressed to peek out the window! (10)

b. When they're important to me, of course I do. But I don't have to keep up with the Joneses… (5)

c. I don't. I walk completely to my own drummer. In fact, I make a point of it! (0)

6. True or false: One failure (or poor performance) rocks my confidence in all areas.

a. True (10)

b. False (5)

7. My self-esteem can best be described as:

a. A day to day affair - it can be super high or totally low, depending on how things go. (10)

b. Pretty solid - I've got a sense of myself and even if I'm not always perfect, I'm okay with that. (5)

c. Excellent - I'm motivated entirely by my own interests. (0)

8. When it comes to my own weakness, I feel:

a. Difficulty acknowledging them, only because I always strive to be better! (10)

b. We're all human, so I can live with them (and improve myself sometimes, too). (5)

c. I don't have them… at least not a lot of them. (0)


0-25 points
Brave face. You may think your self-esteem is in tact and that your devil may care attitude says you've got confidence in spades, but that brave face might actually belie a disconnected interior with limited to little self-esteem. How you ask?

For starters, while you shouldn't let your image dictate your life, those who value themselves care at least a little bit about how they're perceived by the people closest to them - even if they don't always agree. They recognize that what others think of our decisions, strengths and weaknesses has a lot to teach us. We're supposed to care about our relationships. And on that note, all your "not caring" may really be your attempt (subconscious or otherwise) at avoiding self-examination - perhaps with the idea that your effort won't actually get you anywhere, anyway.

And it usually follows that walking to your own drummer is a great thing (and indeed a sign of strength), however, trying to be an island is not. Likewise, don't mistake your "I do as I please" creed with turning inward. There's a difference between an examined life and hiding like a turtle in its shell (beneath a tough, protective exterior). You are worthy… and once you cultivate those feelings, you may find a lot will change.

25-50 points
Solid foundation. Life impacts everyone - for better and for worse. That said, despite the ebb and flow of your personal ocean, you seem buoyant and steady. You feel generally positive about yourself and your prospects. You view yourself as equal to other people (as opposed to superior or inferior), and recognize that making connections is an important and fulfilling aspect of existence. You're not hugely affected by the day to day events of your life (though of course, everyone can be shaken sometimes), because you are comfortable with both having weaknesses and expressing strength. You're not afraid to accept responsibility for your mistakes or give credit for someone else's success. That's because you're not threatened, which is a very positive place to be.

To grow even stronger in your core confidence, try taking time out for personal fulfillment. Do things that are enjoyable to you as often as possible - particularly when they're not linked to work or home or any exterior obligation. What you're likely to find is that you feel even better about yourself and make an even more positive impact on the world.

55-80 points
Seeking affirmation. You're probably a go-getter with insanely high standards. No doubt you sometimes fail to meet your own expectations - and then beat yourself up for that. People assume you to be confident, self-assured and even cocky. In fact, you're the picture of high self-esteem. The problem here, is that your self-esteem is not as strong as you (or they) think.

While you may be biting off more than you can chew (likely from every area of your plate), your inability to hold steady overall satisfaction is tied to a quest for external approval. If that weren't true, your feelings about you wouldn't tank when things go poorly or soar when success is in your grasp. They'd stay relatively even in good times and bad. Before you can move forward into more truly self-aware, confident territory (which for someone with your drive, you will undoubtedly do), you have to recognize that validation from an outside source, does not make you a better person. You're already good enough… just as you are. There is nothing to prove.

Wednesday, March 4, 2009

Oprah Says:

You know what you want to achieve, give up, improve, triumph over, resolve. Today, two Harvard professors walked us through the exercise they use to help people identify their roadblocks?and blast through them. Ready to get started?

"We should not feel embarrassed by our difficulties, only by our failure to grow anything beautiful from them."

—Alain de Botton

Gratitude Makes Us Joyful

"Joy is not in things; it is in us."
-Richard Wagner

From "Gratefulness, the Heart of Prayer," by Brother David Steindl-Rast:

Ordinary happiness depends on happenstance. Joy is that extraordinary happiness that is independent of what happens to us. Good luck can make us happy, but it cannot give us lasting joy. The root of joy is gratefulness. We tend to misunderstand the link between joy and gratefulness. We notice that joyful people are grateful and suppose that they are grateful for their joy. But the reverse is true: their joy springs from gratefulness. If one has all the good luck in the world, but takes it for granted, it will not give one joy. Yet even bad luck will give joy to those who manage to be grateful for it. We hold the key to lasting happiness in our own hands. For it is not joy that makes us grateful; it is gratitude that makes us joyful.

According to Schwarzbein "Fat Is NOT Bad!"

The fat in cheesecake is NOT bad for you, but the sugar IS. So is that flour and any processed foods in the recipe.
Check out "The Schwarzbein Principle" to learn a way to lose weight and become healthy at the same time.
Her way of eating says 1/4 of our calories should come from fat, not transfat and nothing cooked at high temperatures, but good, healthy fat. That is not just the expensive oils, such as almond oil and all these other weird fats some of us have been spending our hard-earned money on. That includes the fat from slow-cooked meats, from whole milk, cream and whole fat yogurt. It also includes the fat from avacados.
We have been killing ourselves by starving our bodies of the fat needed for cell regeneration. According to Schwarzbein, fat and cholesterol in food does NOT create fat and cholesterol in the body. Why hasn't the entire medical profession figured this out?!
What Schwarzbein does recommend is eliminating flour (even whole wheat flour), sugar and ALL processed food. Don't worry, there are alternatives (finally!) for all of these. Plus having the fat back in your body makes you feel satisfied and satiated.
I have never felt healthier in my life! We will see how the weight loss goes, but for now, at least I am enjoying my life again!

Monday, March 2, 2009

It IS In My Head!

A mind-body success program
Wounds of War
Release the battle scars of love People may say, "It's all in your head!" but science is proving that when it comes to your body, the mind does have a significant impact on your health. In fact, the author of Skin Deep: A Mind/Body Program for Healthy Skin, Dr. Ted Grossbart, says that our bodies can't distinguish a thought from a real experience, "If you picture yourself sitting by the fire, your toes actually get warmer." In other words, if you're thinking or imagining it, the organs of your body are responding to it.

Researchers have found that even your attitude or emotional responses will affect the course of an illness. Stress is definitely connected to a lowered immune response which means skin flare ups, being more vulnerable to a cold or flu and even heart disease.

Happiness and health
A Stanford University study found that female heart patients who were anxious, fearful of leaving their house and worried about having a heart attack were significantly more likely to die then women who were optimistic about their health. A Duke University study followed men over a 25 year period and found that those who were initially described as emotionally hostile were more likely to lead shorter lives. However, patients who were willing to participate in support groups and to receive therapy and develop different emotional coping skills were able to change their risk factor to one that resembled the optimistic heart patients. Dr.John Barefoot from Duke University Medical Center explains, "If you believe people are mean-spirited and bad and untrustworthy, that leads to a negative world outlook," which has a profound effect on health.

A healthy sense of humor
It's also important to recognize and deal with smaller emotional stresses like a lack of fulfillment in your job, a listlessness in regards to your life, or even not having fun. If you're bored at work, this creates a nearly invisible stress that takes its toll on your health because of the loss of mental stimulation and all the positive physical energy this releases. Studies of college students have shown that those who described themselves as having a good sense of humor got colds and the flu far less often than students who described themselves as serious.

So, what to do?

Be honest. If you'd describe yourself as anxious or angry, get some new coping skills
Fake it 'til you make it. Acting and thinking positive will have positive effects on your health - and on you!
Shake yourself out of boredom. Do what you love - something that scares the hell out of you
Deal with depression - help is only a phone call away
Go have some fun. Laugh. It helps with pain and immune response, and it keeps you more positive which makes you less anxious and angry… it's an upward cycle.

Welcome to Weight Loss Coach Sherrie's Blog!

I am currently trying a new way of eating (forget about that nasty "D" word!). I am following the "Schwarzbein Principle" and learning ways to focus on creativity and taking care of ME. I am currently in Body Blissmas, a program started by Jill Badonsky. As I learn to focus on healthy eating and being happy and creative, I would like to help you do the same.

Are you currently trying to lose weight?