InspireGrowth

Which Consequences Matter to You?

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One day this past summer, I was driving a friend home, and he was hungry. I stopped at a pizzeria, and he bought a meatball parm hero that he began eating on the drive. At one point, he took a bite, and a small piece of meatball, along with some sauce and oil, dropped out of the sandwich and onto his shirt. He immediately tried wiping it off with a napkin and was understandably upset because he thought his shirt might be permanently stained.

As I glanced over at him, a thought popped into my head. Yes, he was justifiably concerned that his shirt may be ruined. However, what about the other consequences of that meatball hero? He was eating a sandwich filled with sodium, saturated fat, and cholesterol. Although these substances would increase his risk of developing diseases such as diabetes, high blood pressure, and heart disease, he did not seem disturbed about these potential health outcomes. Why was that? Why was he more concerned about what the sandwich did to his shirt than what it could potentially do to his health?

The major reason lies in the various types of consequences. His stained shirt was an immediate consequence. It happened at the time he was eating it, was quite obvious, and thus connected to the sandwich. However, the possible adverse health consequences mentioned are not so apparent. If they are going to occur, they will likely not arise for five, ten, or even twenty years. Those would be considered delayed consequences, occurring so far into the future that it would be exceedingly difficult to link them to the sandwich.

Immediate consequences clearly have an enormous difference in impact compared to delayed consequences. Let us imagine that the opposite was possible for a moment—that immediately after eating the sandwich, my friend suffered a heart attack. If this was the case, I could pretty much guarantee that he would never eat a meatball parm hero again.

I realize that I’ve made a bit of a stretch here. Eating a single unhealthy meal is not going to have unfavorable health effects, even after years have passed. However, consistently consuming unhealthy foods will most certainly increase the risk of poor health. The impact of each meal will add up over time until the outcomes become apparent.

Please remember the difference between immediate and delayed consequences and their importance in your life. Just some food for thought (pun intended).

Thank you for taking the time to read this post. I hope you enjoyed it and found it informative. If you know of anyone who may benefit, please feel free to share it.

Inspiration from Tomatoes

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I’ve learned many lessons during my life. Many have been from other people, some have been from animals, and one fundamental lesson was taught to me by tomatoes. Yes, tomatoes.

Following is a reprint of a post I wrote back in July of 2016 that illustrates this important life philosophy.

Early in the summer, I started my vegetable garden. I pulled up the weeds that had grown in the spring and put in fresh soil. I planted a few different vegetables, including tomatoes. I had purchased them as small plants. They seemed so small and delicate—no more than six inches tall. Over the ensuing weeks, I tended to them regularly. I ensured that they were adequately watered and secured them to posts to ensure they would be well supported.

Yesterday, as I admired the garden, something struck a chord within. I noticed just how much my tomato plants had grown. I had recognized this every time I cared for the garden. But yesterday, I really understood it. They are at least two feet tall—very green and lush. They are so big that their leaves are overhanging the wooden planters. I even saw a small tomato here and there. They are truly majestic.

As I marveled at my garden, the concept that I became aware of is that the plants are supposed to grow. I know it sounds obvious, but bear with me. The young seedlings were meant to develop and flourish. All that potential was in the tiny seeds from which they originated. They were destined to become magnificent wonders of nature.

The same is true for all creatures. Every living thing on this planet was brought into existence to rise to its full potential. Think about it—have you ever seen a mature six-inch tall oak tree? We, too, were created to rise to our highest. We were all given special gifts and talents. We were meant to use and develop them. We are not supposed to keep inside that which eagerly desires to be released. We should be using our gifts to create, serve, and be of benefit to humankind and this planet.

It’s amazing how much one can learn from a tomato.

Babies Fail a Lot

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Okay, you have a worthwhile goal and are experiencing difficulties. The going is getting pretty tough. You’re trying to learn a language, or how to plant a garden, or even how to fly a helicopter. You’ve encountered obstacles that seem insurmountable. You’re failing, and your initial resolve has been lost. What next? Thinking about quitting? Before you do, first think about babies.

That’s right, babies. We can learn a lot from little humans.

Have you ever observed the process of an infant learning to walk? What do they do? After they’re comfortable standing, they begin to cruise, holding onto furniture for support as they move about. Eventually, it’s time to let go of the furniture and take those first few steps independently.

What invariably happens when a baby does this? You guessed it—they fall. Not once or twice, but multiple times. They fall over and over. For a baby, falling is the equivalent of failing. And what does a young human do each time they fall (fail)? They get right back up and try again. Babies are persistent when learning to walk. They have committed to their goal of getting around the world on two feet and will persevere until they have achieved it, regardless of the number of times they fail.

Imagine if babies gave up trying to walk after falling once or twice. The world would be filled with adults crawling all over the place. Although it’s a humorous thought, it’s not a sensible one.

If you have a worthwhile goal and are encountering difficulties, learn from the youngest of our species and resolve to continue until you have attained what you have been striving for.

Thank you for taking the time to read this post. As always, I hope you enjoyed it and found it informative. If you know of anyone that may benefit, please feel free to share it.

FitMinute Podcast

I had a great conversation with Gabrielle Mazar on her podcast. The episode was called “The True Impact of Lifestyle on Your Health” and a lot of valuable information was shared.

Topics discussed include the importance of awareness about the foods you eat (they may not be as healthy as you think), the pillars of a healthy lifestyle and the reasons why your genes do not control your destiny.

Please click the link below to if you’d like to listen:

https://podcasts.apple.com/us/podcast/the-true-impact-of-lifestyle-on-your-health-with/id1443979121?i=1000624591144

Feel free to share your thoughts in the comments or via the Contact page of this website.

Enjoy and be well!

Closing the Gap

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Have you been a couch potato for too long? Do you want to finally do something about it? If so— kudos to you! One of the first things you should do is set specific health goals so that you have a depiction of where you currently are (point A) and where you wish to be (point B). Moreover, it may turn out that the gap between A and B is substantial, and consequently, many changes are required in order to close this gap.

Some people in this situation may be able to successfully make significant life changes in a short time to bring them closer to attaining their goals. However, this may prove too difficult for most people, and attempting to make extensive changes quickly can easily be a set-up for failure. I submit that making gradual and progressive small changes over time is a much better way to achieve big goals and close the gap. In short, for most people, baby steps are the way to go.

I wonder how many people reading this have a treadmill that now serves as a wardrobe. You purchased the treadmill with a strong desire to exercise and become healthier, which you did at the outset. However, over time, your commitment to becoming physically fit began to wane, and the treadmill began collecting dust. Not too long afterward, it began collecting piles of clothes. It is now difficult to even recognize it as a treadmill.

What can you do? The answer is to take baby steps. If you resolve to exercise consistently, make gradual changes. Start by removing a few articles of clothing each day over the course of a week. Now take a look at it—you actually have a treadmill again. Next, use it to take a five-minute walk. Over the following weeks, take longer walks and then short jogs. Then, begin to take longer runs on your brand-new closet-turned-exercise machine. You’ll feel great, have a lot of fun, and will be doing magnificent things for your health.

In most instances, consistent and progressive baby steps are the best way to close the gap and accomplish big goals.

Thank you for taking the time to read this post. I hope that you have enjoyed it and found it informative. Please feel free to share it with anyone you think may benefit.

What is the Key Factor That Determines Your Outcomes?

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Your outcomes in life will be determined by the actions that you take on a consistent basis.

For instance, if you are working towards a specific goal, then it is the actions you take regularly in the service of that goal that will determine if and when it is accomplished.

Regarding health, if you consistently eat unhealthy foods, then you are likely going to go on to develop lifestyle-related diseases such as diabetes, high blood pressure, heart disease, and cancer.

Conversely, if you consistently eat healthy foods, you will significantly lower your risk of developing such conditions.

Consistency is key.

Just like eating a single slice of pizza will not cause you to suffer a heart attack, eating a single bean and quinoa salad will not turn you into a picture of good health.

Within reason, doing something once or twice will not have an appreciable impact on your outcomes.

It’s what you do most of the time that counts. Your small actions, added up over time, will have enormous effects on your life, whether good or bad.

Consistency is king.

Thank you for taking the time to read this post. I hope you enjoyed it. Please feel free to share it with anyone you think may benefit from it.

Commercials that Raise Questions

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A few weeks ago, while I was taking a break from a busy ER shift in the doctor’s lounge, the television was on, and commercials were airing. The first two were promoting popular fast-food restaurant chains. The third was an advertisement for a chocolate cookie produced by a famous cookie company. Finally, the fourth was touting the benefits of a well-known prescription medication to help control the metabolic derangements caused by type 2 diabetes (DM2).

Watching this sequence of promotions, I was struck by how absurd and illogical this seemed. As many of you may be aware, DM2 is predominantly a disease of lifestyle—individuals develop this disease by consistently eating unhealthy foods. It is preventable and reversible by living a healthy lifestyle. And here were three commercials endorsing foods that can lead to the development of DM2, followed by a commercial advocating for a medication that can help control the damage created by DM2, which, of course, was caused by the foods advertised in the preceding ads.

Please realize that I am not telling anyone what they should and should not eat—that is a personal choice. I share this story because it stirred my thoughts and raised questions in my mind, and I hope it does the same for you.

Thank you for taking the time to read this post. I hope that you enjoyed it and found it informative. Feel free to leave comments and also feel free to share it with anyone that you think may benefit from it.

Revel in the Journey

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In recent posts, I’ve written a lot about goals and mentioned how having positive and worthwhile objectives is fantastic. Moreover, while striving for and achieving milestones is euphoric, something else should be recognized and appreciated—the process.

Your journey toward your goal should be an enjoyable one. If you have an exercise goal and have committed to activities such as walking, running, biking, or swimming—love the feelings. Enjoy the feeling of your heart racing, of breaking a sweat, of the burn in your pumping muscles, and of that “runners high.” It truly is exhilarating. Although I work hard during an intense exercise session, I feel invigorated and focused. Even a leisurely walk with my dogs provides me with feelings of well-being and clarity.

If you want to genuinely live a healthy life and have a goal of eating well in addition to being physically active, then eat healthy foods that you enjoy. Fill your plate with colors and flavors that make your mouth water. There are countless ways to prepare vegetables, fruits, legumes, and whole grains into delectable meals. Eating fruits ȧ la carte is also a wonderful experience. I often bite into a juicy apple or pop some grapes into my mouth and relish a sweet and savory moment. There’s nothing quite like eating foods appreciated by both your taste buds as well as the rest of you.

Revel in the incredible and healthful experiences that you create for yourself.

Thank you for taking the time to read this post. I hope you have enjoyed it. If you know of anyone who might benefit, please feel free to share it.

Visualize It

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My wife Mayra always loved to exercise and keep fit. However, many years ago, she lost her motivation and stopped exercising. Moreover, although she was upset about it, she just couldn’t seem to get started again. I had been trying to figure out ways to help her, and I came up with the idea of creating an exercise calendar.

I purchased a twelve-month schedule book, and I drew up a grading scale on the last page. On this page, I had written things such as:

“5 workouts a month: You’re on the right track. Keep Going!”

“8 workouts a month: You’re building momentum!”

“12 workouts a month: Outstanding!”

“15 workouts a month: You’re on Fire!”

Mayra began to use this calendar and started to exercise again. Each day she worked out, she would draw an “X” on the corresponding date in the calendar. It wasn’t long before she broke free from her inertia, built momentum, and was back in the swing of things and feeling fantastic.

This story illustrates two ideas. First, if you have a goal, having a written record of your progress is a good idea. Second, having a visual representation of this progress can serve as a phenomenal motivator that will help propel you toward your goals and dreams.

Thank you for taking the time to read this post. I hope you found it enjoyable and helpful. If you have and know of anyone else who may benefit from it, please feel free to share it.

Schedule It!

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If you have set a SMART goal for yourself—kudos to you!

Now, in order to achieve your goal, you are going to have to perform specific actions on a regular basis. This may be every day or several times each week, and this can sometimes be a difficult thing to do. I understand that many of us have responsibilities to our education, our jobs, and of course, our families. These obligations often fill up so much of our days that finding the time for the activities necessary to bring us closer to accomplishing our objectives can be challenging.

An excellent solution to this difficulty is to schedule the activities that need to get done. That’s right—grab a paper calendar or open a computer document/phone app and write down or type in the things you need to do. Block out specific time slots on certain days for your goal-related activities. This planning ahead will help ensure that what you want to do will get done. Otherwise, your goal-related tasks will likely be forgotten and diluted out by the frequently overwhelming amount of other “busyness” that seems to happen daily.

Let’s say that you want to become healthier and have created a SMART exercise goal that involves jogging for 30 minutes four times each week. I recommend looking at your schedule at the start of each week and blocking out times on the specific days when you will jog. For instance, you can say that you will jog from 8:00-8:30 on Monday morning, from 8:00-8:30 on Wednesday morning, from 4:00-4:30 on Friday afternoon, and from 9:00-9:30 on Saturday morning. You have now prioritized and set aside specific times for your goal-related actions. You will get them done!

Thank you for taking the time to read this post. I hope that you have enjoyed it and found it informative. If so, please feel free to share it with anyone you think may benefit from it.