Sunday, January 8, 2017

New Year's Goals-Goal 1

Goal #1 for 2017-Be Curious

Curiosity is tied to intelligence and health in body, mind, and soul in multiple ways.   Remember when you were a kid and you drove your parents or your grandparents nuts with all the questions?  You had to ask those questions as you developed as a person in order to know how to get by in this world.    What happens as we age is most of us lose that childlike quality of wanting to know "why?"  Sometimes we just aren't paying attention or other times we just aren't interested.  It could also be that we don't want to come off as being dumb or uneducated.  No ones knows about everything so the first thing I want to encourage you to do is to start asking "why" and "how" questions.   After doing so hopefully you will comment about some of your experiences so all of us can learn from it.
Being a curious person means that you have a thirst for knowledge and a desire to explore subjects and places that may be foreign to you.  Delving deeper into your faith life, learning a new language,  starting a garden,  finding out about the planets or the stars, or learning just about anything out of your comfort zone will help your life grow and prosper.  Curious people tend to have better and more intense relationships with others as well.   As an example there are many studies that show how studying anything new will help you prepare for a test, no matter what the subject.  Click here or here if you are interested in learning more.

Out of the "8 Goals To Live By In 2017" my first is to encourage you to learn something new.  If it frightens you to do so then that's probably a good thing.  The main thing is that you step out of your routine and learn about a new subject, start a new hobby,  travel to that far-away place you've always dreamed about,  or write that book you've always said you would write.   

Next time I will be sharing how generosity is one of the keys to happiness in 2017 and beyond!

"Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is--his good, pleasing and perfect will."

Romans 12:2

**Make sure you join me on The Call on January 15th at 6pm Pacific time.  Dial 641-715-3865 and key-in 642848#   Can't make it this month?  Join me and my husband any month on the same day and at the same time.   Talk to you then!
***Need help with drug or alcohol addiction?   Go to 
(the above post was from a very popular series I did in 2015 so I decided to re-publish it) 

Saturday, December 17, 2016

Schuller Christmas Card

Wishing you and yours a very special Christmas and may you have much happiness and prosperity in the new year ahead.  We are grateful for our growing family!

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Wednesday, November 2, 2016

5 Ways To Holiday-Proof Your Health

Oh to be young again!  Circa 2001

Have you ever noticed that cold and flu season starts at the same time as "junk food" season?  There's a reason for that.  Processed sugar and fake foods weaken your immune system and hurt your body's ability to fight of infections and viruses.
We are coming into the season of parties which means more eating and drinking.   This is good fun and good for us, with the exception of an unhealthy temptation to eat and drink more than we should.  Over the years I have collected and practiced some great and easy ways to stay disciplined and healthy over the holidays.
We just passed Halloween and for those of you with young children or grandchildren, you may have already been overcome by temptation  (I was!).   It's not too late!  Start following just five simple ideas and you will arrive this January feeling great and ready to set your goals for 2017.

1)  Prevention-With Christmas and other parties right around the corner you want to write a strategy for handling how you will eat in the weeks and months ahead.  It's funny how us women will spend hours deciding which outfit we will wear, but rarely spend any time considering what we will eat or drink once we reach our party destination.   Have a solid plan before you go.  In fact it's a good idea to eat a healthy salad and drink lots of water before leaving your house.  You won't feel as hungry once you get there and you won't be tempted to eat (as many of) those bacon and potato things or any other high calorie treat!   If it's an appetizers and drinks only party, consider hanging around the fresh, raw food.  You can't get in too much trouble if you first fill your plate with things like carrots and celery. Skip the dressing.   Consider substituting your drink of choice with water every other time.  Example:  if you have a glass of wine then drink a glass of water before you imbibe in your second glass of wine.  Same goes with soft drinks. Again, the water will make you feel fuller so you won't drink so much.  Also, you will stay hydrated which is so very important.  If you are going to a formal dinner party, try to eat half the plate only.  No matter how good it half.  Take one bite of the delicious desert then let it sit.

2)  Relaxation-Shopping, decorating, hosting, baking, children's programs, and any number of things are added to our already busy lives this time of year.  Make sure you carve out some time to center yourself each day.  I like to spend time in prayer and meditation first thing in the morning, even if it's only five-ten minutes.   If you control your stress levels as much as is possible, your body will react in healthier ways and your hormones, including your cortisol levels will stay more balanced.  When you are stressed you actually pack on the fat, and who wants fat!?   Join a restorative yoga class.  I went to my first one last week. A friend of mine plays the cello while the instructor guides the participants to relax and restore.  It was amazing and I felt relaxed and rejuvenated for two days after.

3)  Optimism-This might sound trite or silly but it's important that you actually believe you can and will stay healthy over the holidays.   The way you think affects your decisions and your decisions largely determine the rest.   Picture the person you want to be going into the season.   If there is something bothering you, figure it out now so you can be healthy not only physically,  but also in top shape emotionally and spiritually.  Make amends with that family member who is attending your Thanksgiving meal this year.  Don't just tolerate them, actually find something good about the person and share it before they arrive this year.   See them as God sees them.  Talk gently and in a kind way about everyone, especially yourself.  Be a peacemaker.

4)  Options-Consider what has worked for you and what hasn't.  If hosting your Thanksgiving or Christmas dinner has caused you too much stress then think about doing it a different way.  Go out to a restaurant this year.  If you are a control freak who insists on preparing everything (because no one could possibly do it as well as you) think about letting go a bit by assigning dishes for each to bring to your house.  You can even send out the recipe ahead of time if you can't let go any more than that!   I've known hosts who are more concerned with everything being perfect than they are with showing love to their guests.  If you are one of those then please think about what you can do to make everyone feel comfortable and loved.   If you are too stressed and busy to spend at least a little time listening to a relative, a friend, or playing with your grandchildren, then you are doing it all wrong!  People will not always remember how perfect your meal was but they will remember how you made them feel when they were in your home.

5)  Fitness Goals-I know it's tough to stay on your exercise schedule when there's so much going on.   My best advice is this:  put your workouts in your calendar and keep them.   When someone asks you to meet them at the mall and it conflicts with your plans to visit your gym, tell them so.  You can meet them any other time but______(fill in the blank).   Most people will respect you for taking care of your body and you will be a good influence too!   Many of us work and it becomes even tougher to stick to a regular schedule of exercise when holiday extras are tossed in the mix.  You might have to workout earlier or later than you normally do.   This year don't be that person who only shows up to the gym on January 2.  Start will make a huge difference in your life.   And remember.....

"If you are failing to plan, you are planning to fail."    Dr. Robert H. Schuller

I am proof that the above strategies work!
If you need help with any of the above I am here to talk to you anytime.  That's what I love to do!
Maybe you only need an hour or two of my time.  Let me know by contacting me below.   I'd also like to hear your stories and memories of holiday cheer.   Please write to me.



Monday, October 17, 2016

11 Healthy Ways to Lose Weight

1)  Get more sleep.  Most people need 8 hours a night.  Studies show that people who are sleep-deprived tend to eat more because they mess up their metabolisms.  People who get more sleep have less unhealthy cravings during their waking hours.

2)  Forgive (don't forget) and move-on.  Holding on to anger and resentments will cause you to eat more, drink more, be a lesser version of yourself.

3)  Exercise.   Find something you like to do and commit.  Put exercise in your calendar and treat it with just as much importance as your hair appointment, your nail appointment, etc. (you get it!)  Longer isn't better, intensity and consistency are.  (Read my last post about the new science of exercise)

4) Eat more.  A lot of people skip meals or try to drastically reduce their calories in hopes of dropping pounds.  There's scientific proof that just eating the right kind of calories will help you lose weight.  It will also help you with your unhealthy cravings.  Fasting for longer than a couple of days, or severely cheating yourself of calories you need will only put your body into survival mode.  You will get fatter and less healthy.

5)  Work or get involved and participate in a worthwhile project every single day.  You will find more satisfaction and happiness in your everyday life and you won't think so much about eating, except at meal times.

6) Have a small pantry and a large refrigerator and fruit bowl.  You should be shopping every few days because you should consume mostly fresh food.  Stay away from packaged fake food! Do some food preparation ahead of time.   Clean and chop your veggies and put in a place where they are easily accessible.   When you open your refrigerator may they be he first things you see.  "Out of sight is out of mind."

7)  Drink plenty of water and try having a full glass of water when you are feeling low-energy or hungry shortly after eating.  Dehydration can cause feelings of tiredness and also increase unhealthy cravings.  A simple rule of thumb: Divide your body weight in half.  Drink that many ounces of water every day.  Use a BPA free container to travel with.  If you must drink bottled water, keep it out of the heat and the sun.  

8)  Eat protein at every meal.  It's brain food.  Free-range eggs, wild caught fish, and lean, natural grass-fed meats are obvious choices but protein is also found in plants.  Things such as avocado, broccoli, spinach, kale, and peas are all good sources.   Nuts and seeds and legumes are also excellent food choices.   You can prepare a lot of these in advance too.

9) Say "no to drugs."   The medical model in our society is sometimes quick to prescribe that pill for sleep, depression, weight loss... you name it.   Everyone wants a quick fix. Medicine is great for emergencies but every drug you put in your body has side effects.  All of them.   If you artificially alter your metabolism you will pay in many ways, weight management being one way.   If you need help or think you are addicted go to and we will try to help you. 

10) Love others unconditionally.  You don't have to hang-out with them but try to look at others as God sees them.  Remember, "There but by the grace of God go I." If you can't say something nice about or to someone then don't say anything at all.  Hang-up the phone.  Walk away.

11) Pray often and mean it.  There is nothing more shallow than telling someone, "I'll pray for you" if you don't mean it!  I hear those words being thrown around in Christian circles as much as the "Let's do lunch" and never hearing back from the person.   Next time someone asks you to pray for them please try saying something like, "Ok, do you want to pray now?" or just emailing them or texting them a prayer.  Take the time to do this and you will see your life start to change in miraculous ways.  Sometimes the burdens we carry allow us to hold-on to toxic thoughts and toxic waste which affects our waist.   Embrace God's desire to have a relationship with you by first asking Him into your life.  Then communicate with him daily through prayer (talking to God) and meditation (listening to God)

Contact me if you need any help or advice with health issues or family dynamics.  It's what I love to do!

"For it is God who works in you to will and to act in order to fulfill his good purpose."  
Philippians 2:13
To contact me via email:

Wednesday, September 21, 2016

10 Minutes To Extend Your Life!

These photos are updated and combined from 1942 and 1962 by Gjon Mili for LIFE magazine. 

For those of you who have read my blogs for a while or who know me, you will know that I love exercise. I like sweat. I like challenging my body, my mind, and my spirit to do more than I think it can.  As part of my practice in the natural health world I have always recommended exercise in conjunction with other lifestyle adjustments.   I have also had to come to a realization that there's a whole lot of you out there who do not like exercise at all!

 I just finished reading the new Time Magazine article, "The New Science of Exercise" and if the results of the studies being sighted in this article are not enough to get you doing some form of physical activity on a regular basis, nothing is!

 The pendulum is finally swinging the other way and younger people in particular are trying to be more natural and more healthy.   I think they know that there's got to be a better way to live.  The first comprehensive study on the striking benefits of exercise is being done now and it's sponsored by the NIH (The National Institute of Health)   If you study medicine and body movement as far back as Hippocrates (400BC) who is known as the father of medicine, you will find that humans have always known, almost instinctively, that exercise is good for them.

Can't do anything about the loose skin but weight-lifting keeps me strong at 60!
 Fast forward to the very early 1900's when a couple of very wealthy families in the USA found a way to sell medicine and make a ton of money.   The story just goes on and gets worse from there.  Here we are in 2016 and people are fatter, sicker, more miserable than ever.  Alcoholism and drug abuse (prescribed drugs as well),  to name just two addictions, are epidemic and things don't seem to be getting any better.  The latest fad diet books are still best-sellers and even for people who do exercise, they just can't lose the weight they should for their health.   Bad, fake food is the culprit combined with too much sugar and /or too many calories.  It  doesn't matter if you ride a bike, hike, play sports, or do any kind of strenuous exercise that burns, say 500 calories a workout.  If you are eating even 600 calories more than you should for optimum health, you are going to start putting on weight.  The latest studies on exercise don't show that it causes weight loss unless it's combined with a healthy diet.

So what does this Time Magazine breakthrough article called, "The New Science of Exercise" say then?  What is the good news?  First off, you need to buy the magazine and read it (I tried to download and provide a link here but they want me to subscribe and I already get the paper copy)  I am providing a few of the stand-out facts from the article below.  These are direct quotes from the genetic metabolic neurologist who is co-leading the study.

1)  "The most  effective, potent way that we can improve quality of life and duration of life is exercise." 
2)  "If there was a drug that could do for human health everything that exercise can, it would likely be the most valuable pharmaceutical ever developed."   This comment is made after the study of the blood of subjects being drawn and looked at right after completing exercise.
3)  "The scientific benefits of exercise mean slower aging, better mood, less chronic pain, stronger vision, and the list goes on.  These results are real, measurable, and almost immediate."
4)  "Medicine shifted it's focus from the prevention of disease to it's treatment.  In the 1905 Journal of The American Medical Association the authors reported that they mourned how many people were losing sight of the health benefits of exercise."
5)  In this study, "they think they will be able to identify every single molecule in the body that is tweaked or turned-on by exercise."
6)  If you are willing to do HIIT  (high intensity interval training) you will gain the benefits of exercise in as little as 10 mins!  Most are not willing to do "intensive" training because it's just too hard.  I think it's fun and also very effective if you have only a small window in your day. in which to get in your exercise.     I have written a bit about this is the past.  You can read one of my older blogs on "quick"  exercise here.
7)  "Standing more and sitting less is linked to a lower risk of cancer, diabetes, and early death from any cause."
8)  "You can't just walk, you have to do some kind of weight-bearing exercise to reap all the benefits."
9)  "Even very ill people can benefit from exercise.  It can help them get well!
10)  "Some of the best results of the benefits of exercise don't require a gym membership at all."

So if the above was just too much for you because you just do not like exercise,  I am sorry but "it's the facts, only the facts."

Let me know if there is some way I can help you with your health.  Besides being a nutritionist I also hold a second-degree black belt in TaeKwonDo and I love teaching about high intensity, short burst exercises as incorporated in a healthy diet and lifestyle.