InspireGrowth

Take Advantage of Momentum and Become Unstoppable

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Two of the most important things you can do to help maintain good health and help prevent the development of lifestyle-related diseases, such as diabetes and heart disease, are eating healthy foods and exercising. If you are not accustomed to doing these things regularly, it may very well be difficult to get to this place. So, what can you do to move in the right direction?

The most important thing, the key factor, is the establishment of healthy routines and habits. If you can develop healthy routines and habits, everything else will become simple and fall right into place. Understandably, the initial set-up of healthy habits may be challenging. I would thus like to offer two ideas to help get you started on your journey.

First, I believe that for most people, trying to accomplish too much too quickly may be overwhelming and possibly become a setup for failure. As a result, it is better to start small, take baby steps, and gradually advance.

The next ideas I want to share are concepts I learned back in my college physics class—inertia and momentum. Inertia is the propensity for a body to remain unchanged with regard to its motion. So, if a body is at rest, it will tend to stay at rest. Momentum can be thought of as the energy gained by a body in motion.

How about a practical example demonstrating how these concepts can help a person develop healthy routines? Let’s say that you don’t run at all and would like to run for thirty minutes five times each week. Currently, you have a great deal of inertia—you don’t run at all and would tend to remain in this state. However, once you start to break free from your inertia, by perhaps going for a light run twice this week for five minutes each time, you will also begin to build a small amount of momentum. Next week you might commit to running three times for ten minutes each time. You’ve just broken free from more inertia and have developed more momentum. You then decide that you will run four times the following week for ten minutes each session, and then for the next two weeks, you will increase your time for those runs to fifteen minutes. Each week you will be unloading more inertia, developing greater momentum, and finding that the runs are becoming easier and more enjoyable. Over the ensuing weeks, you will hit your goal and feel fantastic. The momentum you have developed will make you unstoppable!

These all-important concepts of inertia and momentum are not only pertinent to running. They can be applied to almost anything else. Some other things that come to mind are eating healthy, studying a new language, practicing a sport, or learning a new skill, such as playing the piano. You can achieve so much in life by breaking free from inertia and taking advantage of momentum.

The Swap Challenge: Week Two

Welcome to week two of the Swap Challenge!

I hope everyone has been having a great week.

Feel free to leave a comment if you have swapped out an unhealthy meal for a healthy one.

I prepared pizza with creamed spinach, sun-dried tomatoes, red onion, and olives this week. The cream part of the creamed spinach was made from tofu!

I found the recipe on forksoverknives.com.

It was delicious.

Be well, and have a fantastic week!

The Swap Challenge: Week One

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Welcome to the Swap Challenge Week One!

I hope everyone is doing great.

If anyone has swapped out an unhealthy meal for a healthy one, please feel free to comment and share what meal you prepared and how things went.

I’ll start—I found this recipe for vegan crab cakes on the CNS Kitchen site that was very easy to make and delicious. I thought it tasted better than the crab cakes I used to eat. Oh, and the tartar sauce was so good.

Until next week, be well!

Early Blooms in Grand Teton?

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According to an article by Kirsten Weir in the Spring 2023 issue of Nature Conservancy Magazine entitled “Bloom and Bust” (40-47), ecologist Frank Craighead lived in a cabin in Wyoming’s Grand Teton National Park in the 1970s. He would venture out several times each week during the spring and summer and take careful notes regarding the plants that were flowering in the area. The article tells the story of Mr. Craighead’s cabin catching fire in 1978 and how his son and nephew were able to rescue the cardboard box that contained his priceless notes.

I say “priceless” because those notes have allowed today’s scientists to know precisely where and when various flowers were blooming. Ms. Weir explains that from 2016 to 2019, ecologist Trevor Bloom and director of science for The Nature Conservancy Corinna Riginos retraced Mr. Craighead’s steps hundreds of times and compared their observations with those he made in his notes. They documented the flowering dates for 51 species and noted significant changes over the past 40 years.

Given the warming climate, the article states that the average spring temperature in Grand Teton has increased by about 3.6 degrees Fahrenheit, leading to the spring snowmelt happening around 21 days earlier. Thus, many flower species are blooming earlier.

At first glance, this may not appear to be such a terrible event. However, countless aspects of the environment are connected and interdependent. Flowers take their cues for blooming from the climate and thus, as stated, have been blooming earlier. By contrast, many species of insects and birds take their cues for emergence and migration from the duration of daylight. This information makes the detrimental discrepancy apparent. These changes, which have occurred over a very brief period of only 40 years, can have harmful impacts on many living things. Many birds and insects that depend on flowering plants may suffer. Furthermore, some berry shrubs may produce their fruit earlier, possibly harming grizzly and black bears that need the berries to ready themselves for hibernation in the fall.

Ms. Weir makes clear something that the reader should easily infer. Namely, these shifts in plant cycles are not isolated to Grand Teton National Park—they are happening around the world. Moreover, this can potentially create a massive domino effect of harm to the insects and animal species that depend on plants for survival.

The above content may seem inconsequential to many. After all, millions of us may be far removed from nature in our daily lives. However, it is worthwhile and essential to note that the entirety of nature is woven together in an intricate web. At some level, a change to one aspect of nature will induce a change to another aspect. Everything humans have, from the food we eat and water we drink to the grand cities we have created, ultimately comes from nature. We are part of and depend on nature and should thus be exceptional stewards of nature, continuing to discover innovations so that humans and the rest of the natural world can flourish and live in harmony.

Mindset: The Swap Challenge

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Mindset is essential in everything you do. You will likely excel at whatever you do if you have the correct mindset or attitude. This same truth applies to living a healthy lifestyle. For instance, some people say that becoming healthy is a major chore. That is not the right mindset. Healthy behaviors such as eating wholesome foods and being physically active should not be considered burdens. Instead, people performing such behaviors should feel energetic, focused, and fantastic because that is how you feel when you’re healthy.

Some people may think that to be healthy, they must give up all their favorite foods. Again, this is the wrong mindset. Individuals trying to be healthy shouldn’t feel like they have to give up anything. What they can do is find healthy foods that they also love and substitute them for those they currently eat that may not be the best thing to put into their bodies. So, don’t ever feel as though something is being taken away. You should instead feel that some other mouthwatering food is being added. You are simply swapping out the delicious and unhealthy for the delicious and healthy. Moreover, a tremendous number of healthy recipes are available on the internet and phone apps—and many are free. I would encourage you to take advantage of them.

For example, take macaroni and cheese. That’s right—good old mac n’ cheese. We found a plant-based version of this classic that is much healthier. My wife prepares it, and—wow, it is just delectable! Bonus—I feel great about eating it because I know it benefits my body.

That is a great place to start. If you are trying to eat healthier foods, I encourage you to search the web or phone apps for a healthy recipe and swap it out for one that is not as healthy. Actually, how about a challenge? If you like, I challenge you to swap out an unhealthy meal for a healthy meal once each week for the next four weeks. Just one swap each week. Are you up for it?

If you are—that’s terrific! I would love to know what meal you prepared, how you liked it, and how you felt about it. Feel free to leave comments every week and let me and others know how you are doing. You may just be an inspiration to others!

Note: I will create a post each week for the next four weeks referencing this challenge where you may comment on your own swaps and how it’s going for you.

Reversing Diabetes: Medications and Lifestyle

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Reversing Diabetes: Medications and Lifestyle

According to the CDC, more than 37 million people in the United States have diabetes, and most diagnosed cases (90-95%) are type 2 diabetes. Diabetes is a disease in which the body’s ability to use glucose (its primary energy source) is impaired due to a problem with insulin, the hormone produced by the pancreas that allows glucose to move into the body’s cells. Whereas a deficiency of insulin production occurs in type 1 diabetes, typically in children and adolescents, there is no deficit of insulin production in type 2 diabetes. The latter condition develops for several reasons, but one of the primary problems is that the body’s cells become resistant to insulin and are thus unable to utilize it to move glucose into cells. Blood sugar levels will be increased in both conditions. Over time, diabetes can cause serious health problems such as heart disease, kidney disease, vision loss, and amputations. Definitely not an illness you’d want to get if you can prevent it. The good news is that you can prevent it, at least the type 2 version.

The reason type 2 diabetes is preventable is that it, like many other chronic conditions, is a disease of lifestyle. That’s correct—type 2 diabetes develops due to an unhealthy lifestyle. There are several studies showing that making healthy lifestyle changes can prevent this condition. Moreover, one group of researchers wanted to examine both a lifestyle-intervention program and a prescription diabetes medication called metformin and their effects on preventing or delaying the development of this disease.

Their article appeared in the New England Journal of Medicine (N Engl J Med 2002; 346:393-403). They performed a study in which they enrolled 3234 participants that did not have diabetes and split them into three groups. One group was given metformin; the second group was the lifestyle-intervention group, and the third group was assigned a placebo pill. The individuals in the lifestyle-intervention group consumed a healthy, low-calorie, low-fat diet to maintain a weight reduction of 7 percent and performed moderate-intensity exercise for at least 150 minutes per week.

The results of the study were fascinating. Compared to the placebo group, the incidence of diabetes was 31 percent less in the metformin group. However, the really captivating part was that the incidence of diabetes in the lifestyle-intervention group was 58 percent less than in the placebo group. So, a healthy lifestyle was better at preventing type 2 diabetes than a commonly prescribed diabetes medication—and without any adverse side effects!

Always remember that treating your body well and providing it with healthy foods will significantly lower your risk of developing lifestyle-related diseases.

Health Habits

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Is there any health behavior that you have ever considered changing?

Perhaps you have been thinking about your diet or the amount of physical activity you give yourself.

Have you ever felt that your current health habits may not be the best for you, but you never really have “gotten around to” changing things?

Just a question to reflect upon. Believe me; I understand how busy we can be and how often life can get in the way of, well, life.

When you are ready, remember that it doesn’t have to take drastic changes. Simply making one slight adjustment a few times a week and then building upon that can have tremendous positive effects over time. For example, add a single serving of fresh fruit to your day three times each week for two weeks. Or perhaps replace your afternoon candy bar with an apple three times a week and slowly increase over time.

When you are ready, give it a try.

Let me know how it goes for you.

Genes are not Destiny

Let’s shatter a myth.

Over the years, I have heard many people express a belief that is not only false but also dangerous.

I’ve heard it conveyed in many forms:

“I know I’m going to get a heart attack someday. Everyone in my family has heart disease.”

“I am so afraid of getting cancer. So many of my relatives have cancer.”

“There’s nothing I can do about my diabetes. It runs in my genes.”

These are disempowering beliefs. However—they are NOT TRUE. That’s right. These beliefs are incorrect.

To further explain, how about a quick lesson on genetics?

Deoxyribonucleic acid, or DNA (much easier to say, right?), is the molecule that contains our genes. Our genes, in turn, encode for proteins that determine our physical characteristics, such as our height, eye color, hair color, skin color, etc. Moreover, our genes can predispose us to develop many diseases. That part is true.

However, many times these disease-causing genes need to be activated in order to actually create a disease. There are “gene switches” that work to turn genes “on” and “off.” The question then becomes, “What determines whether a gene will become active?” The answer is the internal environment of the body. The next logical question is: “What determines the internal environment of a person’s body?” The answer to this question is the key to maintaining good health—lifestyle.

Yes, lifestyle, which is defined by the foods we eat, the amount of physical activity we give ourselves, how well we sleep, how we manage stress, the strength of our relationships, and whether or not we use risky substances such as tobacco. These factors will define a person’s internal environment and, thus, what types of genes will be activated. In fact, it is thought that genes themselves account for only 10% of a person’s overall degree of health, whereas “gene switches” account for 70-90% of a person’s overall degree of health.

To illustrate using an example:

Let’s say that you have a strong family history of heart disease. Your parents, one of your siblings, and several aunts and uncles have all suffered heart attacks. It is very likely that you also have the genes that will lead to the development of heart disease. However, given this genetic predisposition to heart disease, there are two possible health scenarios.

Scenario #1:

You eat a lot of fatty and processed foods and not many fruits, vegetables, or whole grains. You are relatively sedentary, have a stressful job, and don’t get adequate sleep. The chances are good that the heart disease genes will be turned on, and you will develop heart disease.

Scenario #2:

Your diet consists primarily of fruits, vegetables, legumes, and whole grains. You are a physically active person and exercise regularly. You handle your job stress well, sleep well every night, and have a happy family life. In addition, you don’t engage in risky behaviors such as tobacco use. The chances are pretty good that the heart disease genes in your cells will not be activated and that you will not develop heart disease.

This is empowering information! Always remember that it is you that has control of your own health.

The Magic Penny

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Let’s say that a billionaire came up to you and offered you a choice: $500,000 given to you today or the sum of a penny doubled every day for 31 days. Which would you choose? Half a million dollars today is undoubtedly tempting. However, if you do the math, you will realize that the meager penny doubled every day for one month is by far the better deal.

Many of you may have heard of the magic penny. This is what happens to a penny if you double its value every day. At first glance, it doesn’t sound like it would amount to much. So let’s take a closer look. The first ten days would look like this: $0.01, $0.02, $0.04, $0.08, $0.16, $0.32, $0.64, $1.28, $2.56, $5.12. On day 10, all you would have is $5.12. On day 20, you would have $5,242. On day 25—$167,772. A nice chunk of change—but not filthy rich. And certainly nowhere close to that $500,000 that you could have had right up front. But then, on day 30—$5.37 million. And finally, on day 31—$10.74 million. Now you are a millionaire!

For me, the story of the magic penny holds two lessons. First, consistency is essential. To see results for any objective you have set for yourself, you must take action on a consistent basis. Consistency is critical when it comes to accomplishing goals. The second piece of wisdom I have gathered from this magical piece of copper and zinc is that, even with consistent action, it may take time to start seeing substantial results in the quest to reach your goal. As exemplified by the penny, there were barely significant results on day ten and only modest results on day 20. However, the final two days were when the real magic occurred.

If you have set a worthwhile goal, be consistent in your efforts towards attaining it. Appreciate that you may only notice regular, yet small, steps of progress on your journey. By all means, enjoy the journey. Stay consistent, and know that the real magic may take some time to occur.

The Question

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I have a question for you. But first, a brief introduction.

Imagine that you have a brand-new, shiny, high-performance sports car, and let’s say you have two choices as fuel to fill its gas tank.

Option #1: High-octane, premium gasoline

Option #2: A bucket filled with soapy water

Which option would you choose?

I know; the answer is obvious (I hope): the premium gasoline, of course. Your car will run really well with that as fuel.

How well will your car run with soapy water in its gas tank? Not well at all. Actually, not at all. Moreover, you’re likely going to cause some engine damage.

I’d like you to take this example with the fuel comparisons and use it as an analogy for your body. Yes, your body is with you 24/7 and, like your car, gets you everywhere you need to be.

Here is the question:

What type of fuel (food) do you need to feed your body every day so that it will run in its most optimum state?

I would love to hear your answers to this question.

Which types of food should you eat each day to help keep your body fit and healthy?

Please send me a message via email or the contact page of this website.

Let me know your thoughts and, if you like, why you feel the way you do.

Let’s stir up some conversations.