BEST AB EXERCISE IN 30 SECONDS OR LESS (ISSUE 107)

By Diane Gold

Best ab exercise in 30 seconds is so simple, protects the back, is adjustable based on fitness level and can be done by almost anyone. It doesn’t take equipment or getting in shape to do it. It’s sexy for trainers, gym buffs or never-work-out-ers. And it’s practical.

THE REASON FOR THE BEST AB EXERCISE

The reason I’m giving it away is simple and timely. Here’s the story.

I saw a photo and exercise routine one of my (actual) friend’s shared on a social networking site. My friend is an avid athlete and 30-year yogi, which means she is strong and fit. She communicates with many people who are also strong and fit.  So when she shared a plank photo and instructions for a plank exercise, starting with 20 seconds per day, she was probably directing it to the fit crowd. I immediately responded to her post with an EXTREME CAUTION comment because…

A plank is a stationary exercise where we maintain a flat horizontal position, emulating a piece of plywood, holding ourselves off the floor using our abdominal muscles. If we have abs from regular correctly executed workout, whether in martial arts, swimming, gym-ing or dancing; this exercise may be a wonderful treat.

BACK INJURY

Most people are attracted to an interesting workout photo that gets passed around. What was missing, and I’m not pointing fingers, was a super big warning sign. Having owned an active martial arts school for over 15 years, I have heard many stories about injury due to improper workout. I have helped show many a newbie student why proper alignment is everything and that haste can cost precious training time as we heal from beginner, didn’t-follow-directions injuries.

It is extremely easy to hurt the back doing the plank exercise, even though it is a wonderful technique if we have the abs for it. It’s whether or not they are strong enough to hold our entire body upon command. And that is what today’s exercise is about.     Back Injury

YOGA AND TAI CHI

Any time extreme fitness is done, injuries abound. That includes yoga, even though it is a spiritual non-martial art. Typically, it’s because people are holding one position. If they have been taught proper alignment, they have a great chance of never being injured. Without it, many injuries occur. In 2010, the Consumer Product’s Safety Commission reported 7,369 yoga injuries. Many of them were back injuries.

Let’s state here that most of the time, experienced teachers in any discipline who understand movement will make certain to teach basics before any aggressive movement exposes the student to harm. There are many inexperienced teachers out there in every discipline, and they don’t understand the importance and the essence of basic training. They also may minimize safety as a priority.

I just read an Indian newspaper that said that tai chi is taking over yoga. I’m not sure on what it’s based or how valid it is. I do know, from having taught tai chi for over 15 years, that tai chi is a non-rigid, flowing way. Each movement, like time-lapse photography, is always new as we, the creator of the movement, are always changing. This liquid movement and traditional dedication to basics are two reasons tai chi is known to be safe with few injuries.

EFFICIENCY AND SIT-UPS

Most of us want efficiency and want the shortest road toward what we consider perfection that we can take. That means we would like to bypass any frills and get right to the real work. Yet, some exercises, worldwide, put, at least, 50% fluff in them.

Take the sit up. Most people know the sit up to involve 90 degrees of movement: from a sitting up position to a lying down position. Wrong! Ehhhhhhhnnng! Unnecessary.

Much of the 90-degree sit-up is wasted time and energy, hurts the back and doesn’t do what we want it to do. And, it’s so stressful that we stop doing sit ups shortly after we begin because we don’t love them or we are already feeling twinges in our back or side. Soooooooo many people injure themselves with sit-ups because the exercise is designed to strengthen the abs without protection for the back.

So, what’s the answer?

DON’T TRY THIS AT HOME FOLKS?

I was so moved by seeing the plank exercise without any qualifying comments and by knowing how harmful it can be to the unsuspecting newcomer or restarter that I was moved to reveal this one simple secret that protects the back, is quite adjustable to people who are just starting out and can be challenging to advanced movers and shakers.

You know the warning labels on new equipment that says,

“Don’t try this at home, folks?”

I really wanted to say that, then ease into why the plank exercise can be dangerous if not done properly. Since most people don’t understand that the strong abdominal plate (the core) allows us to hold our back in a plank-like position, the caution lights would be appropriate on this plank exercise.

BEST AB EXERCISE IN 30 SECONDS OR LESS

Instead, here’s the best ab exercise in 30 seconds or less. It is designed for safety and effectiveness. If you need a towel under your coccyx or want a towel or mat, do it! The harder the surface, the better, though.

1)   Lie down on the floor with knees raised at shoulder width apart, feet flat on the floor.

2)   Place the arms across the chest, elbows flat on the body. This will protect the back from strain.

3)   Adjust the legs so that the distance between the knees and the belly button is the same or more than the distance between the knees and the toes.

4)   Press the lower back into the floor from the belly button/abs region throughout the exercise. This will protect your back from curving the wrong way or straining.

Now comes the adjustable part.

5)   Keeping the spine as straight as possible with the back pressed against the floor, lift the shoulders a comfortable amount off the floor.

6)   Breathing normally through the nose, hold the position for a comfortable amount of time.
   a)   If 10 seconds works, immediately lower the shoulders at 10 seconds and stay with back pressing into ground in rest position for 15 seconds.
b)   If 20 seconds works, immediately lower the shoulders at 20 seconds and stay with back pressed against the floor in rest position for 15 seconds.
    c)   If 30 seconds works, immediately lower the shoulders at 30 seconds and stay with back pressing into ground in rest position for 15 seconds.

FURTHER INSTRUCTIONS

7)   Do not do sets. Do it once, and you are finished for the day. Write down the amount of time you lifted the shoulders and repeat that amount of time for 6 more days.

8)   After the first week, you can increase the amount of time, if you wish, but you must maintain that increase for the rest of the week.

9)   Do not exceed 45 seconds for the first 21 days.

CONCLUSION

The important thing is following through with the best ab exercise on a daily or every-other-day basis. That’s why we don’t increase the reps on a regular basis or worry about how fancy the exercise is. Consistency is more important than duration. Getting started is more important than anything.

If you would like 1:1 discussion as you are doing this exercise, please contact us and include a phone number. If you are not certain why we have given a certain instruction, it is probably a safety feature, but feel free to ask.

ACTION STEPS

1)   Do the exercise for 7, 14 or 21 days, once a day, and tell us what it has done for you.

2)   Keep a written or digital record of your work.

3)   Pass this on to 1 other person, or, at least, the warning about the plank exercise, if nothing else.

4)   Take your time, following the directions. Proper alignment is worth it.

WORK WITH US

If you would like to set up a consult or ask a question about your situation, please go to our Contact Us page at http://warriorsofweight.com/contact-us. Even if you are confused about your situation, you are welcome to reach out here. Please include the best time to contact you.

FEEDBACK

Please leave a comment and LIKE.

DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition and habit change.

Today’s essay is about the best ab exercise, but it really focuses on the importance of body alignment. She says,

“An exercise doesn’t have to be fancy to work. It has to be efficient. Any exercise can be easy if we are strong and if we pay attention to alignment details. Most people work from competition or some other ego-driven goal. Others work to get to know themselves.

“Whatever our objective, the instructions in this piece will save a lot of wasted energy and serve us well.

“Once we are familiar with how to do the technique, it can become part of our everyday routine. Because it’s an adjustable exercise, it can stay with us throughout  our lives. May it be fun and keep us healthful!”

6 GREAT REASONS FOR PLANT-BASED-NUTRITION (ISSUE 102)

By Diane Gold

Plant-Based Nutrition is being recommended more and more by medical personnel, used more by knowledgeable consumers and being more truthfully researched through scientific studies, every day experience and understanding the role of advertising paid for by the pharmaceutical and food industries.

1) HEALTH

Animal protein is known to clog arteries. Plant-based is not known to do this.
I always picture the old-style washing machine with the front loading door where we can see the water level sloshing around. Except, with animal protein, the liquid has more grease. The circular door could represent the cell of an animal protein eater.

Studies suggest that vegan diets store less fat which balances sugar, reduce cholesterol and tri-glycerides in the blood and reduce obesity, according to Kaiser Permanente’s latest article. They cite the 2006 Berkow and Barnard review of 87 studies, the result of which they published in the Nutrition Reviews, which stated that vegan or vegetarian diets are “highly effective for weight loss.” Plant-based diet can reduce the amount of medication needed for chronic disease.

To look at plant-based nutrition, Kaiser did a single case study done. They studied an overweight 63-year-old diabetic man with high blood pressure and high cholesterol on several drugs. The physician made some drug and insulin modifications and changed his food intake to a low-sodium vegan diet. Everything dramatically became healthier, and his prescription drugs were reduced to one.

Because this is a single study, it is not as noteworthy as if there were 100 participants. It is still significant, though. As I have mentioned in past articles, studies are expensive and setting them up takes lots of time, people power and money. Unfortunately, the larger they are, the more credibility they hold. So, we always look for the big study, such as the 6000 person study showing the benefits of plant-based nutrition, the China Study, done by T. Colin Campbell, the father of modern nutrition.

2) HEALTH CARE COSTS

If people are healthier and use less medical services, less pharmaceuticals; they will reduce their own personal costs. They will also reduce the pharmaceutical and medical equipment manufacturing rate as well as the distribution and transportation costs which are 1.5 to 4.5% of their sale price, according to Transportation Journal, Jan., 2005.

There is solid evidence that plant-based nutrition can improve health.

 

3) EDUCATION

Because there is lots of untimely disease, and much of it is obvious like obesity; there is lots of new evidence about the benefits of plant-based diets and the latest stories are about the power of plants as nutrition. More and more credible sources are being quoted with astounding health results. When we learn, we consider making changes. If we are open, we may wonder why so many people are moving toward plant-based nutrition.

We might also want to consider that we are creatures of habit, and we get some of our education from media, good or bad. IF media is swayed by the powerful food and pharmaceutical industries to write about the goodness of animal protein so we buy milk, meat and drugs for our illnesses, we might be convinced that plant-based nutrition is not for humans, might make us sick and is for quacks. IF media is swayed by a few diligent researchers who have studies hailing plant-based nutrition or a few hippies and athletes whose health is impeccable because they grow their own wheatgrass, we might hear stories about how green food is beautiful. Since media gets large advertising dollar from the food and drug industry, it is important to weigh carefully the material we read.

NOTE ABOUT REQUIRED DAILY INTAKE

We have depended upon the National Academy of Sciences’ Recommended Daily Intake on vitamins, since 1941. They have updated their recommendations only 10 times, the last being in 1989. In 1995, they created a more detailed recommendation system.

Although the Academy is a private, non-profit corporation, board membership includes former employees of pharmaceutical and food companies and funding to the Academy make come from anywhere. (There was recently a case where the American Academy of Pediatrics endorsed and published guidelines for an acne drug. The funding for the process was paid for by drug companies, and 13 of the 15 consultants or speakers on the project worked for the drug companies.
It is a little disconcerting that the checks and balances system of fairness doesn’t disqualify people with previous allegiances from certain kinds of involvement.

4) ETHICS

If we could avoid running over a dog or cat in the road, would we do it? Of course, we would. In the same way, if we transitioned to a plant-based diet, we would be doing just that. We would automatically be eliminating the need for the animal industry to replace food we just ate. This means we would slow down the process of using animals for food, which, more times than we would like to think, abuses, terrorizes and mutilates animals. Although there are hard, honest workers in the animal food industry, if there are other choices, can we make them?

NOTE

Did you know that dairy cows, if left to graze naturally, live 25 years? The dairy cows used in industry live to be five. The answer to the question,

“What’s wrong with that?”

is a personal one. I think it’s wrong if there are other food source options easily available.

5) CLEAN AND LIGHT

Another reason for considering a plant-based diet (or its direction) is personal to me. Therefore, please consider this in evaluating it.

There is one feeling I have never experienced from food before my current vegan eating: feeling clean of body. There is never a big lump in my stomach as I remember happens to me with meat, chicken, fish or dairy.

It’s been a long time since I have eaten meat, but only about four years since I have eaten dairy. There is a distinct difference now. My 39 years of lacto-ovo-vegetarianism (minus two short meat periods as an attempt to simplify the household), did not feel the way I feel now.

Four years into a vegan diet, I feel clean after every meal. I feel as if my body is ingesting the right combination of food, especially if several vegetables and a combination of cooked and raw food are used.

The body also feels light, even if I eat an abundant amount of vegetables and healthy grains. After the thick smoothie with fruit, seeds, nuts, hemp and flax milk; the feeling I have is light.

I am lucky and grateful to have the opportunity to eat this way at this time. I cherish it.

6) SUSTAINABILITY

In the American Journal For Clinical Nutrition, 2003, David and Marcia Pimentel give some statistics. The grain produced to feed livestock for food is 7 X the amount of grain Americans eat and is enough to feed 840 million people who follow a plant-based diet. That’s enough to feed all the hungry of the world.

According to PETA (People For The Ethical Treatment Of Animals), it takes 11 X as much fossil fuel to make one calorie of animal protein as it does to make one calorie of plant protein. 11 X. That’s 13 pounds of grain to produce 1 pound of meat and 5 pounds of wild-caught fish to produce 1 pound of farmed fish flesh.

Also according to PETA, it takes 2400 gallons of water to produce a pound of meat and 25 gallons of water to grow 1 pound of wheat.

Last is a shocker. Animals raised for food produce 89,000 pounds of fecal matter per second. The EPA has reported that 35,000 miles of rivers in 22 states have been polluted. Groundwater in 17 states has been contaminated.

CONCLUSION

With all the discussion about whether animal protein or plant-based nutrition is good, we, as consumers, are getting educated. We are realizing the lack of nutrition education in every school is a deficit. Yes, we learn to plant tomatoes on land or in window boxes. But knowing what to eat and why is standard information for all of us. Learning how animal-based vs. plant-based diets affect the environment is also our responsibility. Hopefully, our discoveries will lead us to place plant-based nutrition in our schools and our lives.

The reasons above given in support of plant-based nutrition are there for the reader to ponder. In the meantime, here are a few action steps for everyone.

ACTION STEPS

1) Consider eliminating one packaged item of food for one week. If you last through the week, extend for another. At the end of the second week, make it a third. If this works, maintain it.

2) At the same time as you eliminate the one packaged item, replace it with one in-season apple, cubed. If the item you eliminated goes in a main dish, substitute the apple there, either cooked or raw. Likewise for a side dish. Buy organic apples when possible since high pesticide loads are known to be found in conventional apples. When organics are not available, foreign apples may have less pesticides.     Packaged Good

3) At the end of the first week, second or third week, eliminate another packaged item, depending upon the success with step 1), following the same steps outlined in 1).

4) At the same time as you eliminate the second packaged item, replace it with the juice of a freshly squeezed lime. Personally, I do not buy organic limes because they are usually sprayed with beeswax. It is said that most of the pesticide is concentrated in the peel which we don’t usually eat.

5) Consider the apple and the lime juice as you eat it. Yummy, right?

FEEDBACK

Please leave  a comment and LIKE.

DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition and habit change.

She has been studying how foods interacts with the body and mind. She says,

“Nutrition and the way we digest are very involved processes because each function has so many variables and we each can react in a different way to the same interaction. That’s why it is so difficult to come up with the one way to eat.

“I have shared some interesting ideas that I think are important. If they stimulate your desire to become more knowledgeable, I am happy.

“We each live our lives according to principles we choose based on habits we have formed and information we have gathered. It is my hope that one of the next times you eat, you will start making it a habit to be conscious of how the food benefits your overall health.”

THE HABIT OF GRATITUDE AND 100 WAYS TO FEEL IT! (ISSUE 100)

By Diane Gold

The habit of gratitude can be an acquired taste. Some of us naturally feel love and happiness with each positive occurrence. We also may have the temperance to quell the urge for revenge in negative events. Others of us train ourselves to jump-start the love through various means, even though we get angry. And then there are most of us who can develop this habit through the study of philosophy, through the inspiration of a teacher, the appreciation for a second chance or the lessons that experience brings.

Whether it is innate from an early age or we work on its cultivation, isn’t is glorious to feel exuberant throughout the day from the power it gives? And for those of us who have no interest in gratitude; most of the time, it will show up when we least expect it, and we’ll wonder why we did not prioritize it.

Because this is the 100th Issue of WarriorsOfWeight.com, our main essay will be a little different. We have compiled a list of things that are worthy of gratitude that might inspire the idea in others. Before that, we have our action steps, so that we can get our gratitude engines fired up before reading. They are entertaining to do and useful.

ACTION STEPS TO GRATITUDE CULTIVATION

1) Squeeze the fists tightly, but keep the neck relaxed.

This builds power in the hands as the fist fill with blood.

2) Raise the fists in the air with elbows slightly bent, and say,

“Woo hoo!”

3X.

What this does is starts to vibrate the chest cavity so that we get the chi moving.

3) Jump up and down 5X.

This gets the heart and blood going and prepares the body.

4) Say a gigantic, voluminous

“Yes.”

You know how we like social proof, where we believe because we see others acting on that belief? This affirmative sound psychologically prepares us for positive thanks.

5) Read the list below and imagine yourself in the context of what is listed.

NOTE

This step is to be completed after reading the list, if you can wait. Steps 1 through 5 prime you to experience gratitude from the read. Step 6 will pop out of you. Here it is.

6) Make a list of 3, 5, 10, 25, 50 or 100 items for which you are grateful. As you have new experiences, know that many go on the list.

THE LIST

1) What about the joys of having children? This refers to biological ones or children you take/took care of.

 

 

2) What about the joy of taking care of your elders? Not only is it giving them solace, but, if we’re looking, there’s a lot to learn.

The task is difficult, yet it means we have had elders we can call ours.

3) What about the joy of taking care of a kitten, cat, puppy or dog? Their friendship is worthy of the time we take to care for them.

4) What about getting a phone call from a friend at the very time you needed one? It’s great to have a friend, and they mean a lot.

5) What about a friend’s offering the very thing you wished for without your having to ask? This happened to me when my close friend suggested my pets could stay with her while I traveled. If you’ve ever had a pet, you know how important it is to feel secure with the people who are taking care of them.

6) Did you ever have to go for a medical test that seemed like torture, and then it was over? That happened to me twice this week. Now, that’s gratitude.

7) How many of you have given birth? How about when the contractions are over and you’re finished? Of course, the birth is a magical experience, but the fact that the pain is over is pretty spectacular.

8) What about being at war and doing your duty and, subsequently, getting home safely? Others say that is huge, although I have not served in that way.

9) How about answering a question at school where everyone laughs at you? People point fingers for the rest of the day. And then you go into school the next day, and no one remembers the incident? That calls for gratitude.

10) What about when you start a new school in the middle of the year and don’t know anyone? And, for the first week, no one will sit with you? And then, someone invites you to sit together? That’s a good one, too.

11) What about if you become dizzy and can’t lift your head? It’s pretty horrible. And then it goes away? Since I spent a whole week feeling dizzy and nauseated a week ago, every day that I am not like that, I am consciously grateful.

I had a student who had chemotherapy and an MRI every two weeks. He used to share his gratitude that the chemo didn’t give him worse side effects. So, of course, it’s all about perspective. I was grateful he used the kung fu, tai chi and meditation I had taught him so that his MRIs were places to meditate during what is always very loud, unpleasant beeping, whirring, grinding metallic noise.

12) What about seeing your first lizard sunning on a rock on a normal day in the tropics? What a trip to see these animals in all shapes and sizes. Good to be part of it.

13) How about going to the beach and smelling that delicious salt smell? It is healing. wonderful and a big gift.

14) What about  the first time you move your arms and legs in the water and they hold you up, meaning you are swimming? Not everyone gets this opportunity, so consider being grateful if you swim.

15) Here’s a good time to be grateful if you read. Yes, it is common, but it is a gift that not everyone has. A great way to show gratitude for this one is to teach one person to read.

There used to be a sign in the NYC subway that said,

“If you can read this, thank a teacher.”

16) What if you live in the smallest house on the block? And then you move to an even smaller apartment? Many have no shelter, so it’s great to be grateful for what you have.

17) What if someone in your life passes away? Although the experience can be paralyzing, you are lucky to have known this person and have her bring her influence or love to you.

18) What about rectifying your differences with someone who passes away? I am so grateful for becoming best friends with my ex-husband before he passed. This was a gift.

19) Did you ever write a song? It’s amazingly cool. Having the creativity and drive to do it is great. If it has words and music, some write the words first. Others write the music first. Others write instrumentals. I am so grateful for the songs I have created.
If you’ve never done it and want to do it, write a poem first. If you need help with the music, you can ask us, and we will help.

20) Ever go skiing? Gliding down a hill of white weather is totally enjoyable? Or what about rolling in the snow? It’s the gift of weather. Don’t forget it on your list.

21) What about wanting to go out with someone and then that someone asks you out? This little occurrence is a gift, and gratitude is in order.

22) This could be considered silly, but no feelings are silly, so here it is: being able to print my documents on thick enough paper where the paper felt creamy and looked good. I know this luxury deserves gratitude.

23) What about having running water? Now that I have an awareness of how many people go to the river or water location daily to get water for the house, I am super grateful. I also know that 783 million do not have access to clean water; many are bringing home contaminated water. I also know that, if we reduced our bottled water intake by 1/3, we could fund a project to fix the dirty water issue.

24) What about loving your toilet? It’s great that we have one. 2.5 billion of our world do not. I know it seems so far away to those of us who have always had one. But it is a big issue. Not having a toilet means lack of sanitation which means disease.

25) Being able to have wheatgrass juice in the morning is something for which I have gratitude. It is a gift that I can access it. I was also fortunate to receive a wheatgrass extractor from a friend. Big time gratitude.

26) Having pure organic vegetable juice is a big gift. You can feel the ingredients cleansing and nourishing like little workers inside the body. Gratitude for my juicer, twice as nice because it was given by a friend.  gave me her juicer.

27) What about having a cellular phone? Very convenient, and the only option for some locations. Yes, everyone in certain locations has one, but think of it as a gift and conjure gratitude.

Did you know that more people have cell phones than toilets?

28) How about the way a food or drink calms the spirit from tension or anxiety? I’m remembering mouthwatering organic apple cider that hit the spot after one of those awful medical tests last week. It calmed my system but mostly my mind. It was like magic elixir to take away the psychological trauma from the sounds of a magnetic imaging machine.

29) What about the delight of going to a movie, the theater, a concert you said yes to because your friend wanted to go turning out to be unbelievably great? That’s a gift.

30) What about being recognized for doing what you love to do, such as playing the piano, writing, lecturing, developing solutions for people? That’s the way to live. Be grateful for it.

NOTE

The next 70 ways to feel gratitude will be part of my list. Please comment should you recognize any or want to share yours.

31) My own orchid blooming.

32) My children’s first step and word.

33) My cats’ coming home after I let them out alone for the first time in a new location.

34) Having body pain go away.

35) Not making too many mistakes when playing the piano recital.

36) The thrill of playing a piano for the first time and all the cool times after that.

37) Being able to forgive myself for an action where I made a bad choice that I can’t change.
39) Being able to talk about the bad choices I have made with friends who accept me anyway.

40)  Doing free dance and 5Rhythms dance.

41) Knowing how to do and teach tai chi.

42) Having changed people’s lives through my work.

43) Having eaten some delicious fresh organic fruits.

44) Loving the seeds I eat daily.

45) Being loyal to others.

46) Being so lucky as to have people in this world that I love and love me.

47) Seeing pygmy marmosets at the Bronx Zoo exhibit.

48) Experiencing Hawaii and our friends with my grown up kids.

49) Doing tai chi to dj music and dancing at Ultra Music Festival.

50) Having a strong body.

51) Having a balanced approach to life.

52) Having not worn glasses for the first 46 years.

53) Remembering phone numbers without looking.

54) Having had a rich experience coming of age in New York City.

55) Living 1/2 a block from the door to undergraduate and graduate university.

56) Having had a super musical and understanding principal at one of the schools where I taught who allowed me to buy turntables and teach mixing.

57) Having easy access to computer technology.

58) Understanding how to make a few kinds of websites and use basic html. (Yes, I’m grateful since I love code.)

59) Having experienced lots of desserts of many flavors.

60) Having done turntable mixing with vinyl records. Yippee!

61) Having a great relationship with my kids.

62) Having respect for my kids and getting respect from them.

63) Living within 2 minutes of the ocean.

64) Being from New York.

65) Having had a strong and courageous mother.

66) Having had a loving father who taught me algebra, sports and small boat stuff.

67) Being proud to be my parents’ daughter.

68) Being happy to be gathering information on corporate customer service flaws.

69) Being thrilled to be compiling fitness books for different target markets.

70) Being thrilled  to be offering one-minute exercises for habit change.

71) Being happy that someone invented an internet radio station based upon musical characteristics and that I can access it.

72) Being grateful that I can watch movies on a big screen, thanks to my kids. It really changes the perspective.

73) Having had piano lessons with Sanford and Norman.

74) Having the locational and financial opportunity to be vegan.

75) So grateful that I can minimize killing by being vegan.

76) Loving the food that I eat as a vegan.

77) Having listened to some of the greats in jazz every night during the 70s including Bill Evans, my hero, Herbie Hancock, Keith Jarrett & the band, Chick Corea & Return To Forever.

78) Having the doorman of my NYU owned apartment find my cat who fell off the 4th floor terrace, alive, with only a broken leg.

79) Having a cohesive family unit as a child.

80) Having a loving uncle, like a second father, who came to visit every Sunday.

81) Having a special toy closet that my grandfather kept for me. He used to go to second hand shops and get second hand toys and games, all of which were a thrill to me since I never knew what would be in there.

82) Eating raspberries and blackberries from my grandmother’s bushes.

83) Having experienced the love of all the pets I have been fortunate enough to have had.

84) Having the ability to walk, talk, see, taste, sing, smell, hear.

85) Having a continuing true connection to my late ex.

86) Being so fortunate as to watch my children become adults and be on their paths in life.

87) Grateful to love music.

88) Being able to work without equipment.

89) Happy to have given up package vegan food for freshly made food.

90) Having shells of all sizes and shapes that have added beauty to my life. Of course, it is important to see that no animal is living in a shell before it is moved.

91) Being able to enjoy 80 degree weather on a regular basis.

92) Having ice skated in the little pond next to my elementary school.

93) Having breathed out in the winter and seen my breath.

94) Having jogged in the winter to have icicles form on my eyelashes.

95) Having had the same chipmunk come up on the deck for one whole season.

96) Feeling positive about my accomplishments.

97) Having the skills to change habits successfully using a simple systematic approach.

98) Having the skills to teach others how to change habits successfully using a simple systematic approach.

99) Feeling grateful for the time I have had so far.

100) Waking up one more day.   

 

CONCLUSION

We hope this list will inspire thoughts that will help develop a personal list for which to be grateful.

ACTION STEP

Every day is a good day to look to find one more thing to add to the list.

The best of love and health in life. We are pleased to celebrate this anniversary because of you.

SPECIAL ATTENTION BELOW TO GET YOUR ANNIVERSARY GIFT

OUR ANNIVERSARY GIFT TO YOU ~ OUR ANNIVERSARY GIFT TO YOU

Would you like to help others by telling your story? Write to us so we can let others know about you. All brave ones who do this will get an evaluation and a three-step personal action plan for your effort.

OUR ANNIVERSARY GIFT TO YOU ~ OUR ANNIVERSARY GIFT TO YOU

____________________________________________________________________
FEEDBACK

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DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition and habit change.

She believes in gratitude. She says,

“It is a skill like any other. Sometimes, it’s more natural than at other times. But, everyone can learn to cultivate gratitude.

“Be patient, make your list and be glad for one thing today. That’s a great start. When you awaken tomorrow, there’ll be one more thing for which to be glad.”

DEMYSTIFYING TRADITIONAL CHINESE MEDICINE (ISSUE 95)

By Diane Gold

Tradition Chinese Medicine needs to be demystified in the United States. Through my years of being around both Western and Eastern Medicine as a music therapist and tai chi mentor and school owner, I have seen lots of confusion when it comes to understanding Eastern Medicine. My purpose is to bring people closer understanding Traditional Chinese Medicine so it can be used with confidence.

 

My interview demystifies. It is with Doctor of Oriental Medicine, George Love, licensed as a primary care physician in the State of Florida since 1986. He has extensive background in acupuncture, massage, herbology and nutrition. Parts of the interview are in dialogue, other parts in narrative.

DIANE

Can you talk about people’s perception of Chinese Medicine when they really don’t know anything about it. What do you think people see and how can we bring people closer to it?

GEORGE

Number one, it’s called attitude, perception and perspective. We grow up thinking everything American is great and wonderful, and the rest of the world doesn’t know anything. And obviously that’s not the case.

Number two is that anything we don’t understand immediately upon hearing it cannot be good.

And number three, our perspective, is that we live in a country where A follows B, and everything is linear thought.

ATTITUDE

America is a very young country; we don’t know much. Therefore, we have to look at ancient cultures and what worked for them and try to adapt the ancient …

PERCEPTION AND PERSPECTIVE
     … we look at acupuncture, and we perceive that acupuncture is Chinese Medicine. Acupuncture is only one tool in a tool kit that contains at least 14 different tools. The number one tool is the understanding that blood and energy flow together. … The reason people get sick is that blood and chi become stuck or stagnant.

If we look at arthritis or pain or any muscular pain or any digestive pain or any respiratory distress, the blood and the chi are stagnant; they don’t flow. The purpose of Chinese Medicine is to move chi and to move blood. The purpose of chi kung and tai chi is to move chi and to move blood. So, therefore, tai chi and chi kung are actually part of Chinese Medicine.

DIANE

Can you differentiate … between moving chi and moving blood?

GEORGE

Chi moves the blood, and the blood pumps the heart.

DIANE

OK. Great.

People are in the habit of going toward what they’ve heard of, what they know and what other people have told them, social proof. If we’ve been around Chinese Medicine, then we think it’s normal. If we’ve been around only Western Medicine, very often, we don’t understand Chinese Medicine. And we shy away from it thinking we know what it is.

DEMYSTIFYING CHINESE MEDICINE: THE PROCESS

When you’re short of breath, you know when you’re short of breath. (George pants and says,)

“I’m short of breath.”

If you run across the street really fast or … you … run up a flight of stairs really fast, you know you’re short of breath.

If you see somebody sitting in a chair and they’re slumped over, you say,

“Hey, what’s wrong with you? You don’t feel well?”

Or if you see somebody sitting on the edge of their chair, their back is straight and they’re smiling; you say,

“Wow, what’s going on with you? You look really energetic.”

So, it is literally visible if somebody’s chi is strong or weak.

DIAGNOSIS

HOW WE GET SICK: THE CAUSES

So what we want to know is why do people get sick, how do we get sick, and how do we get well?

So, how do we get sick? TRAUMA, INSUFFICIENCY, TOXICITY.

TRAUMA

 

Either you have a car accident, you fall down the steps, you fall out of a tree, you get run over by a car, whatever that trauma is.

 

There’s also emotional trauma. So your emotional trauma is abandonment, rejection, betrayal and abuse. Your emotional trauma is anger, avoidance and addiction. Your emotional trauma is your victim story.

TOXICITY

Now we have toxicity from overeating the wrong foods, eating the bad foods or getting an infection.

INSUFFICIENCY

Insufficiency would be not enough love, not enough laughter, not enough relaxation, not enough exercise, not enough water. That would be insufficiency.

DIANE

This sounds very, very simple and something I can understand.

 

HOW TO GET WELL

GEORGE

So, this is our framework. These are our tools that we need to look at how we get sick.

How do we get well? You reverse the trauma.
Reverse The Trauma

PARTIAL LIST OF TOOLS OF CHINESE MEDICINE

GEORGE

That [which what would reverse the trauma] would be massage, … acupuncture, … physical therapy, … yoga, … chi kung, … tai chi. So there’s any number of tools at your disposal to reverse trauma. Breathing, meditation, internal exercise.

TOXICITY

So toxicity, well, we want to detoxify the blood.
So [for] inflammation or infection, you want to take herbs, or you want to a juice fast, juice feast.

You want to restrict  caloric intake. You want to take herbs that purify the blood or cool the blood. And that’s how we reverse toxicity.

INSUFFICIENCY

And, insufficiency, you want to eat super foods. You want to take herbs that give you energy. And chi kung or tai chi would be appropriate also for insufficiency.

THE REST OF THE LIST OF  TOOLS OF CHINESE MEDICINE

What we call Chinese Medicine, they (the Chinese) call meridian therapy. There’s breathing, there’s meditation, there’s internal exercise, there’s food, there’s herbs. Then there is heat, pressure, sound, magnets, electricity, red light, laser light, suction, scraping, and, oh, by the way, we’ve got an acupuncture pin, also.

In the west, our perception is that acupuncture is Chinese Medicine.

 

DIANE

Absolutely right. And many people don’t even know the word acupuncture…
To understand that there are all these other therapies that are Chinese Medicine is very interesting. And, it makes people understand how Chinese Medicine came about. Because not everybody needed a pin, and some people needed a pin. And there were so many other ways to move the blood and the chi. And these are the ways of the Traditional Chinese Medicine.     Traditional Chinese Medicine Caduceus

THE DIAGNOSTIC GRID

NARRATIVE

I ask George to complete the diagnostic grid and talk about the categories that make up the diagnostic grid.

GEORGE

OK, we have the emotional, physical, nutritional and energetic. That’s gonna be the rows on the left.
And then your columns are going to be trauma, toxicity and insufficiency.

DIANE

So when I asked you how you diagnose, you said to me,

“You ask why is someone here, or why do you have pain or who is giving you pain.”

I thought that was rather telling …

GEORGE

WHO is the pain in your neck?

DIANE

It’s very true. Pain can be emotional pain and can be caused by a particular being.
So what we talked about today seems like very [systematic] medicine. It doesn’t involve putting someone on a particular medicine and keeping them there without looking at other factors.

NARRATIVE

Traditional Chinese Medicine is integrative. It makes me smile that there is a fairly new Western Medicine specialty: Integrative Medicine. It seems like a bridge to join medicine from the East and medicine from the West.

CONCLUSION

We now have a transparent way of looking at Traditional Chinese Medicine. It is not a mystery any longer. Our interview guest, Doctor Of Oriental Medicine has demystified it. He has talked about how to diagnose by asking, not only why you are there, but who is giving you pain. He mentioned how many tools there are in the arsenal of Chinese Medicine.

We wanted to show how medicine is profound and vast. The connection between Western and Eastern Medicine is the fact that people do want to heal. The person who goes into the field of medicine wants to heal. Sometimes, as in any area, people can get distracted by money, power, fame, opportunity.

It’s all about balance. balancing the finding of a cure with the money expended for drug research or balancing one’s emotional life with work and family.

The information we have offered has certainly demystified Traditional Chinese Medicine. We hope it has helped to outline its backbone in a way such that its systematic approach is easier to see, easier to validate and friendlier to use.

ACTION STEPS

Here are some action steps that may be useful. They are simple techniques that can be achieved with little effort.

1) Consider what you have and rejoice.

2) Pick one thing out that you lack, even if you have some but not enough. George mentioned love, laughter, relaxation, exercise, water, for starters. You might also include music, health, creativity, skill, talent as your item of which you want more.

3) Add this item to your life. If it something like water, drink more (and be thankful for our water supply). For laughter, make sure to laugh at least one time a day more than you do now by reading a joke or looking at a comical photo. It’s up to you as to what you choose. If you need more love, give it to yourself. Go to the local library or cafe and just say hello to someone. Contact usually changes perspective and, often, strikes up interesting communication. Or go make a friend by listening to music in the park.     Massage For Relaxation

TIP

If you have any doubts about the action steps, go watch this: 21 Second Motivational Video.
____________________________________________________________________

FEEDBACK

Please leave  a comment and LIKE.

DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition and habit change.

She is fascinated by any method that can achieve personal development success. She also loves clearing up misconceptions. She says,

“Medicine is a systematic approach to healing, no matter which approach is taken.

“The discussion of Traditional Chinese Medicine in this article gives an excellent overview of what is its scope, how diagnosis is approached and the vast number of techniques in the tool kit. I am excited with the information provided from the interview and am hopeful it will be helpful in the quest for healing.”

HABITS AND MEDICAL CARE: PART ONE – WHAT CERTIFICATE IS THAT? (ISSUE 81)

By Diane Gold

M.D.s vs. D.O.s

When we first come out, we go to a doctor who specializes in kids. If we’re on public assistance, we go to whomever we get on an infrequent, if not inconstant, basis. We don’t always remember the experience, depending upon our memories. My son probably remembers his first encounter, whereas I have scanty recollections.

In the old days, when I was a child, we were taught that only doctors with the initials M.D. after their names were qualified. D.O.s, Doctors of Osteopathic Medicine, were thought to hold less qualification than the allopathic doctor, even though they went through the same training, sometimes at the same schools, definitely at the same teaching hospitals, for the same amount of time. Who promoted the inaccuracy? The habit of continuing to believe it, even though we know it is not true, requires exposure to the truth, research and, like any habit, continual maintenance.

FYI: in 2008. the AMA, American Medical Association, resolution 302a states,

“H-405.969 Definition of a Physician

“The AMA affirms that a physician is an individual who has received a ‘Doctor of Medicine’ or a ‘Doctor of Osteopathic Medicine’ degree or an equivalent degree following successful completion of a prescribed course of study from a school of medicine or osteopathic medicine. (CME Rep. 4-A-94; Reaffirmed by Sub. Res. 712, I-94; Reaffirmed and Modified: CME Rep. 2, A-04)”

DRUGS FIRST?

Through the medical model to fix what ails, doctors are schooled in drug therapy. This is super fantastic since drugs are miraculous helpers. But, there are preventive disciplines that have little to do with pharmaceuticals; they teach us how to live and thrive without drugs.

A perfect example of the old way of thinking is that when I looked for an image under “medical,” most of them showed pills, syringes and drugs.

Awareness and training are changing on this point, but doctors, to date, usually do not study to be qualified to insert a nutrition and fitness regimen that prevents problems, minimizes disease initiation or flat out switches off a gene or inhibits the release of a chemical that causes negative conditions in our body (or mind).

Since there is no nutrition requirement in medical school, the latest and greatest discipline, integrative medicine, whose time is overdue, but we’ll take it, is looking to correct this failure. Unfortunately, doctors who provide nutritional and exercise physiology specialists along with their services, are few, are often not connected with an insurance plan and usually charge triple as to make the appointment cost prohibitive.

In time, hopefully medicine that looks at a person and not what money can be made by each industry separately while treating the person, will become the standard that should have always been. I’m grateful it exists now, but couldn’t we say it is the public relations way of saying,

 

“Oops, we, in medicine, made a mistake. We forgot to include nutrition, exercise, rest and peace of mind as crucial coursework in medical school,”

without admitting we made a mistake? And we will all know what is happening behind closed doors,

 

 

“Look what this means to us, fellow doctors? We can profit from our mistake. We can name a new discipline, Integrative Medicine, charge triple for it, get a percentage from each discipline provider including the gyms, and maybe no one will ever notice we left this stuff out of a standard office visit. But, at least, we will won’t have to admit that we left something out and can still maintain the label of the Almighty Doctor.”

Don’t get me wrong. Getting through medical school is a bear. I just watched my precious daughter graduate vet school after eight years of diligence with extra work many summers. Her resume is longer than mine, and she is just starting out. I am told the severity of study is similar to med school, or worse.

Much respect to everyone who does it.

THE OTHER MEDICINE

Because of the lack of completeness in the medical model, or due to a myriad of other reasons including personal choice, different philosophy, poor grades, limited funding or indecision early in life to go to medical school); there are lots of folks who go into other medical disciplines. Because most are not standardized into one association or even one association per discipline, there’s a lot of variation in what people learn and what each certification actually means.

Here’s a non-medical example: mp3s are the most common audio file format. There are 30 or so others offered that were manufacturer specific. If we didn’t use a player by our particular manufacturer, we couldn’t play our song. People spent extra time working on converting files or buying duplicate hardware, rather than listening to music. Until the people spoke: peer sharing was born.

Here’s a medical example: people have taught us to reach for a pill. If they had been taught nutrition and exercise education from early childhood, they would be in the habit of preventing whatever it is that is causing them dis-ease so that they would be looking for relief from sickness far less. They might also be familiar with the myriad of options to healing, other than the pill.

CONCLUSION

Of course, there are loads of habits we have developed over the years. They are so ingrained, sometimes we can’t identify which are based on learned facts, on nebulous supposition, on familial traditions.

The method of change is still the same. Take one step in the direction of the new idea, and we are one step closer to change.

Below are action steps that are fun and educational. They are meant to stimulate your thinking so there are dynamic learning and flowing habits in your daily living.

 

ACTION STEPS

1) If you had a child today, what would you teach this child about proper nutrition? Whatever it is, go learn this nutrition now, for yourself. You are worth it. Or so that you will be up-to-date for the sake of your child.

2) Do you have one food habit you have that goes against scientific evidence? Such as, do you eat a food that you know is bad for your arteries?

Here’s one: I could mention that combining proteins on a plant-based diet has been scientifically proven not necessary. Many books incorrectly talk about this outdated information that I, only recently, corrected in my own skill set.

There are many habits we have developed by believing in food manufacturer’s ads or antiquated principles or by just plain hedonism. Find one habit, research it and see whether you wish to change it.

3) If you defined the role of the perfect doctor, what expertise would your doctor have? Can you make a list of what is missing in your current doctor’s education? If you have the perfect doctor, please pass her on so we can know about her.

4) What do you do on a daily basis to relax? As with food nourishment, relaxing daily is a must. If you don’t have a daily relaxer, consider one. Want a suggestion? Just ask here.

5) If you could change one thing about medical care, what would it be? How can you contribute to making it happen?
_____

Hope you enjoy going through these action steps.

FEEDBACK

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DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition.

She has been around the medical profession as a music therapist and as a mentor in two very defined systems of personal development, kung fu and tai chi. She says,

“The more I learn, the more I see the subtleties of how we form habits. We get them when we are young, not by osmosis, but by repetition. We see an action, hear a philosophy, we act as if it’s ours; and then it is ours. This happens at any age the same way.

“I’m reminded of the Jim Carrey movie where his character, Truman, is raised in a town that is a TV Production Set. Every social encounter this character has had has been with an actor playing a role without his knowing it. His life is on TV 24/7 for other people’s entertainment. and his producer’s profit. When some of the actors on set let Truman overhear their acting commands, he learns his life is not real. With this new discovery, he changes his habits to escape and have a new life.

“When we learn new information where changing a habit would support us more efficiently, it might be time to change that habit.”

GURU, MASTER & MENTOR: ARE YOU IN THE HABIT OF VERIFYING THE TITLE? (ISSUE 76)

By Diane Gold

Are we so in the habit of using the words Guru, Master, Mentor with every teacher who advertises a class on a social media network that the words no longer hold their traditional meaning? Do we wonder what these words mean and how a person gets the title?

In 2013, these words of distinction are similar to the word, “natural” in the early 1980s. The word “natural,” according to the FTC (Federal Trade Commission) is a generic word that misleads and misrepresents. It can refer to anything that is minimally processed and not manufactured. It can be animal, plant and made from a substance that is naturally occurring in the earth such as petroleum. So its original intent is worthless. The words guru, master and mentor seem to be going in the same nebulous or altered direction.

I realized that the words guru, master, mentor had special meanings in the 70s when I started learning meditation from a 30 year master. But, at the time, there were lots of hacks because meditation was then the rage.
It must have been in the 1980s when I was charging $40 to give a one-hour piano lesson. I had been paying $80 for the best teachers on the planet, Norman Gold and Sanford Gold (no direct ancestral relation to me or each other). And THE ever-popular, all-in-one New York music store offered the same duration piano lessons for $12 a pop.

It must have been in the 1980s when I was charging $40 to give a one-hour piano lesson. I had been paying $80 for the best teachers on the planet, Norman Gold and Sanford Gold (no direct ancestral relation to me or each other). And THE ever-popular, all-in-one New York music store offered the same duration piano lessons for $12 a pop.

They had students as teachers. But the idea of “master” musician had already crossed my radar, and I knew these students did not have decades of training in them. I knew I had learned from two masters. Sandy had 50 years training. Norman had 30. That’s how it was supposed to be. Right?

I had earned a Bachelors and a Masters in Music, and I had had lessons for over 15 years. Teaching harmony was my forte because Sanford laid out the simplest, most ingenius approach to it; and I was fortunate to have learned it from him, personally. I was a beginning teacher, and that was a supervised part of my lessons.

But there were people out there teaching after having played or having taken lessons for 6 months or a year. (It’s not as serious as having surgery done by a medical student, but there should be some public differentiation between teacher and student.)

Next, from 1995 to the present, I’ve been in the martial arts business. And the same thing has happened. Throughout my martial arts career, I have seen people who trained for a year or two or people who trained for three months and won one tournament, open a school and hang a sign that said “Master Smith’s Martial Arts.” I have also experienced teachers along the way who were called “master” but did not possess the honesty, integrity, knowledge, skills or humanity to hold the title.

Many people whose careers have soared because they were charismatic, good at business, connected to celebrity or just plain well-marketed use the titles. Their seminars or conventions sell out; they teach hybrid versions of their subject, and they are not master teachers. But they use the title, anyway.

To this day, I have a debate with myself regularly,

“Is it better to have people out there teaching half-baked versions of a subject or is it better to have them withhold that information because their qualification is limited on their subject? Meaning, should we restrict teaching to 20-year veterans who may have mastered their material, or should we marvel at clever entrepreneurs who create education systems for the quick fix, abridged lesson or certificate program? Then there are the good, old honest people who just love their subject and want to pass it along, so they teach it.”
I am concluding, more and more, definitely that there is merit to all learning, but the public should have a method of distinction. Much like educational institutions give different degrees for different training, it might be helpful to have some qualification next to the titles of guru, master and mentor, so that the general public can understand the intent.

AN EFFICIENT METHOD OF LABELING

It could be as simple as placing two dates next to a teacher’s title, the chronological year studies began and the chronological year teaching began. This would create a transparency that everyone could understand.

Below is a sample of what I mean:

As a martial arts teacher [1986/1996, additionally, 1971-1976], it is my role to provide a peaceful way of resolving issues as well as the physical skills necessary for this to happen and as a personal protection regime should peaceful encounter fail. In doing so, I have to instruct students to call me something. “Teacher” has been the word of choice for the past several years, especially since every internet marketer who makes six figures is deemed a guru.
____

In 2013, with our shrinking world, we have much information at our fingertips, both accurate and inaccurate, much to build consumers rather than for academic knowledge or creative culture. Are there “gurus, masters and mentors” leading classes just because their publicist billed them as such? Of course, but the info may be useful, just the same. Or are these lessons being taught to keep us mediocre? Maybe.

PERSONAL STANDARDS

We each use our own standards to discern the master dilemma. It is easy to parrot knowledge, even easier to regurgitate tiny bits of it. Not so easy to “master” a subject in such a profound way as to interpret it and make it useful in a creative or scientific way.

It is not common knowledge that the black belt in martial arts is a symbol of a dedicated student who, if very conscientious, has learned no more than 10% of her subject. All over the world, though, because we can acquire testing fees and sell uniforms to go with new belts, this very fact is rarely emphasized or understood.

The black belt is symbolic of the dirt on the white cotton belt of the Chinese rice farmer whose belt got dirty from years of labor. (The farmer’s belt then frays from wear and tear and becomes white again with time, symbolizing that, after the student becomes the master, the master is always and becomes the student.)

We all have our own method of evaluating mastery. It could seeing a PhD after a name, which is a common academic standard. It signifies study in one particular subject in great depth. Another measure could be to evaluate a teacher by the number of people who gather to listen to the teachings.

In the 70s when I was following the meditation training of the philosophy, Radha Soami, the leader was named guru. He wore a turban as those in his tribe did before him, and he taught people how to live happily in the world. The word “guru” was not bandied about for every successful seller of wares. He studied the teachings of his teacher and his teacher’s teacher and was chosen to be the one disciple upon death of the previous guru. We didn’t buy T-shirts, cups or pens.

And then, in that very era, probably due to the Western thirst for knowledge, more gurus popped up, many with T-shirts and uniforms.

CONCLUSION

Should we abandon the words guru, master and mentor from meaning true studiers?
In my opinion, there’s no need to feel anger at the overuse. Language is alive, and it changes as we change it. There’s no need to delete any words. They have taken on a more casual meaning, but they also maintain their original meanings. Here’s what I think.

ACTION STEPS

 

1) When you see the word guru, master, mentor in front of a name; look at the person’s biography and check for study time in (years of study) and “teaching since” year. Then evaluate whether it’s the old word or the new. If this is information is not plainly spelled out through video, audio or print (or any newer technology); chances are the title is being used the new way.

 

2) When you see the word guru, master, mentor in front of a name; it’s important to evaluate for yourself whether you resonate well with the person. Even if the guru has 50 years, we are all different and have to choose what teaching will work for our own learning mechanisms.

3) When we see the word guru, master, mentor in front of a name; and we discover the title is the new millenium title, we may be quite satisfied with the teachings this person has to offer.

4) Be happy we can choose from whom to learn.

5) Respect the words guru, master and mentor as words as meaningful words whose depth vary.

FEEDBACK

Please leave a comment and LIKE.

DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition.

She has been in learning situations through Sound Yoga and Martial Arts where the words guru and master are used. She says,

“Throughout my training, there are distinctions between the standard teacher and the guru. However, along came internet marketing. This field overused the words drastically, and now, aside from Guru, the rapper, each person with the ability to teach a money making technique online is known as a guru. And many start off their pitch by mentioning the abuse of the word “guru” and that they are not abusing it.

“We are habitual. We tend to trust a title without verifying expertise. Some gurus have studied long and deeply to procure the title they hold. Others made money with a great product, and they are the new gurus. It is our responsibility to discern the difference. To do so, we need to take a peek at credentials, just so we clarify terminology. Someone who can help someone make money is a valuable asset. 20 year veterans who can teach meditation, instruct in martial arts, teach plumbing to junior plumbers and paint a masterpiece that will be shared for centuries are gurus of the rare and olden kind.

“Our habit of trusting must be adjusted to be a habit of verifying. Then we can live with this language of our day. “

TAI CHI, WALKING & OTHER FITNESS TRAINING: TURNING EXERCISE INTO HABIT (ISSUE 75)

By Diane Gold

Tai chi, walking, fitness classes, playing baseball, dancing, whatever the physical activity is, we want to make it a habit, if we really think about it.

A habit is defined as something whose cue causes a behavior that brings a reward, similar to an endorphin rush from the absence of pain, the joy of sex, walking around the lake or the thrill of completing a tai chi session. Yes, it’s nice to go and do a physical fitness routine. And it’s great that we intellectually “know” that it’s good for us. But, it’s superb if we turn our exercise into a habit.

When a little itch (the cue) causes us to go do tai chi or go walk or go to the gym (the behavior) because we want that amazing endorphin rush (the reward) that follows from the behavior in which we have engaged, we have created a habit. And we can see it’s not the exercise itself that is the habit; it’s experiencing the feeling that follows it.

It’s difficult to see sometimes because we enjoy the exercise. Just doing it doesn’t mean it’s a habit. If it doesn’t become a habit, our dedication to it will probably go away.

PUBLISHER’S NOTE

[It’s easier to see with drugs or alcohol. Look at taking drugs, for a minute. The taking of the drug is the precursor to the pleasure we get from taking the drug. We usually don’t separate that behavior from the reward, since the actual reward comes so quickly after the behavior.
It’s a little easier to see with drinking alcohol and its reward. Since taking a drink doesn’t give the physical reward instantly, we have time to realize that it’s not the drink but the reward that follows that causes the habit of drinking. It should be noted that the alcoholic is busy socializing or being a recluse, but waiting for the effects of the drink, from the moment of the intake of the first drink.

These are the opinions of this writer, from study and from experience.]

REWARDS

The rewards we experience can be “how in touch with ourselves we feel” from tai chi, how good our body looks  from weight bearing exercise, how many ounces we may lose because our appetite has decreased from taking a walk, how sexy we feel from being healthier and more mobile.
Wouldn’t it be supremely wonderful if we loved doing our exercise as much as we loved our favorite dessert?

WORLD TAI CHI DAY IS THIS SATURDAY. April 27, Saturday, at 10:00 am.

WORLD TAI CHI DAY IS THIS SATURDAY

World Tai Chi and Chi Kung Day is April 27, Saturday, at 10:00 am.

There are events all over the world. It’s free and fun, for newbies or experts.
If you are in Boca Raton, I’m coordinating the Sanborn Square event, my 14th year in Boca. I would be honored to have you attend. Spread the word!

If you’ll be elsewhere, I will look for an event for you if you contact me.
Click HERE for a map to the event in Boca.

WORLD TAI CHI DAY IS ONCE A YEAR. JOIN US!

DOPAMINE

All studies about habits confirm that the production of dopamine has been connected to reward and motivation. According to Journal Of Neurophysiology, 1998, July, Volume 80, abstract by W. Schultz, it provides a teaching signal for new behaviors.

According to much research, the centers in the ventral tegmental area (VTA), the middle brain near the hippocampus, produce the dopamine that is connected with reward signals.

There is another production center in the substantia nigra, also near the hippocampus, whose underproduction is related to movement issues such as Parkinson’s Disease.

I believe, in terms of reward and motivation, we can learn to influence the regulation of hormones such as these by faithfully repeating 1-step strategies that create new habits.

It should be noted that dopamine production is hugely complex and that self-correction for some of its functions would be a giant breakthrough.

THE WAY WE EXERCISE

Let’s look at the wide variety of ways people exercise.

There are all the ball games: volleyball, baseball, softball, basketball, football, racquetball, soccer, tennis, golf, croquet.

Then we have the mind/body group: tai chi and other martial arts, chi kung, yoga, dance, meditation. I know, you may be saying.

“How can we consider meditation an exercise?”

Here’s the answer. We usually assume a simple position for meditation whether it be seated or standing. This physical posture consumes calories/energy/chi in order to maintain the position, even though we are not moving on the outside.

Then there are a slew of other activities that people do like walking, bike riding, running, weight training, machine training, fitness classes, boating, swimming.

WHAT MAKES IT MIND/BODY TRAINING?

Many of the activities not listed in the mind/body category can very definitely be categorized as training for the mind and body, together. It truly depends upon how the training is done.

When we repeat a system over and over again, we gain a better understanding. When we become adept at a particular physical activity, enough so that we become one with the activity, it becomes mind/body training. In 1980, a then 37-year-old comedian, Chevy Chase, was giving a golf lesson to a 20 year-old caddy in a movie called Caddyshack. He said,

“There’s a force in the universe that makes things happen. And all you have to do is get in touch with it. Stop thinking, let things happen, and be the ball.”

In 1980, Eastern philosophy in a United States comedy sounded like comedy, rather than a serious lesson. Chevy’s words above and his saying,

“Hear nothing, feel nothing,”

echoed what happens when we become one with what we are doing. This is one-pointed mind and can happen when we repeat our lessons, whatever they are. (Here’s the scene: youtube.com/watch?v=LGKkmpbhv9k.)

In 2013, it is fairly common for people to meditate and do yoga. Some practitioners do the work as it was meant to be done: as a long term study. Most people just want a quick fix, that quick endorphin rush or the stress relief achieved from reduction of the stress hormone, cortisol, and turn their activities into drive-through exercise, similar to drive-through food. It happens with tai chi and chi kung, too, age old traditions. Schools create quick fix certifications whereby no true foundational learning takes place, and students are allowed to drop in and out of classes as if this method is preferred

CONCLUSION: TURNING EXERCISE INTO HABIT

In the fast-paced world, it is rare that people hunker down and train in one area for any length of time. We usually engage in pinball education, meaning we don’t focus on one type of exercise before we jump to the next one. This type of learning reduces the chance that the exerciser will turn the training into a habit. It just stays as entertainment or the quick fix.

It takes a lot of effort to stick with any one exercise long enough so that we get any proficiency at it. If we do, we will start to get the itch (the cue) to exercise which causes us to train (the behavior), so that we can achieve the reward of personal growth. That’s turning exercise into habit.  It takes knowing ourselves which we usually get from studying one exercise for a while.

Part of learning the skills to an exercise is developing the attitude necessary to be part of it. Otherwise, we’re just entertaining ourselves. Entertainment training is good.  Essence training is better, as I see it.

ACTION STEPS

1)  Consider whether you want entertainment or to add a skill to your life. (Remember Neo’s thrill in the Matrix when he had mastered kung fu in a flash? True satisfaction.)

2)  Once you know which you would like, proceed with that knowledge.

3)  Pick a type of exercise you’d like to do.

4)  Engage in it every other day for as long as you want. When you think about stopping, ask yourself why.

5)  Notice whether your conclusion in 1) has changed. Sometimes, just considering a question such as 1) leads us to new, essential territory.

Some of us like to stay free, and be open to change the type of exercise we do on a regular basis.  Others of us like to dig in to one type of training. As long as it works to support our lives, it’s a good thing.

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DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition.

She has studied people’s duration patterns in physical fitness and mind/body exercise through survey of over 1,000 students in her kung fu/tai chi school. She says,

“Any exercise we do is great. It rejuvenates us and makes us better people. Many of us have been introduced to a variety of activities with the idea that we would become well-rounded. This is good thinking on one hand, but we often miss out on becoming adept through chaos.

“The way we have been raised depends upon the philosophy of our families and caretakers as we grew up. They all meant to enrich our lives.

“Being too strict is repressive. Being too permissive omits discipline. Some families let us jump from one sport to another because it is good to be free in our youth. Others decide we will train in one sport so that we learn focus and how to strive but may start us at age two.

“However we were raised, we have the opportunity now to make a choice. Whatever we decide is OK. It has to fit our lifestyle. It has to support our growth. As long as we keep a good, hearty amount of exercise in our daily lives, we will meet our responsibility and fortify the life that we live.”

WHAT MARTIAL ART IMPROVES BALANCE, GETS RID OF STRESS, FEELS LIKE DANCING AND HELPS CHANGE A HABIT? (ISSUE 72)

By Diane Gold

Okay, you knew. It’s tai chi, the system of movement that looks like rolling liquid that never stops. It teaches personal protection and awareness, creates relaxation of both mind and body (yeah, spirit, too, but there are too many discussions and interpretations on that subject that we won’t mention again in this piece), improves health, feels good and looks good.

In order to talk about how tai chi helps change a habit, let’s define the different aspects of the training, similar to what happens when someone joins the United State Military Service or a dance troupe.

According to Staff Seargent Curtis Osburn, USMC, San Diego,

“…from the minute recruits get off the bus, they are guided through physical challenges, mental challenges and moral challenges.”

So far, this sounds like any martial art. We get strong  of mind, body and moral fiber by going through the physical demands of the movement system. The physical regime prepares us to be flexible of mind as well as body.

According to New England Journal Medicine, Feb. 9, 2012, tai chi helped Parkinson’s patients with balance more than stretching and weight training.

But tai chi has other functions. There is scientific evidence that tai chi also improves flexibility, focus, respiration, muscle response, memory, mental attitude.

To the tai chi player (as the rest of the world says it), it feels similar to dancing or swimming because each movement is connected to the previous. I like to call it “air surfing.”

So, how can this change a habit?

Okay, remember that we build habits by receiving some signal (THE CUE) which leads us to do the same BEHAVIOR over and over to receive a REWARD. We eat 3 pieces of pie so we can say,

 

        “Yum.”

 

We take chemical or recreational risks because we like “the instant stimulation or rush” or because someone prescribed it. Sometimes we get stuck repeating the behaviors over and over again in a habit.

Where it used to be unusual for us to eat 3 pieces of cake, now it is normal to do so and seemingly impossible to stop. We crave it regularly.

Where it used to be occasional to drink champagne at New Year’s Eve, now it is normal to skip dinner and drink alcohol. It is seemingly impossible to stop. We crave it regularly.
The once exceptional event has become the standard way to act. Those brave souls among us who want to change a habit to support their lives in the best way possible want to reverse the process.

Tai chi can help. Here’s how.

In order to learn tai chi, we have to concentrate on the actual movement we are doing. We do the same movement over and over again until it becomes familiar to us. Sounds a little like a habit, right? It is different from jumping rope, doing a dance routine, going to the gym because every time we do it, it is different. Tai chi movement involves every single part of the body. And we are different of mind and body every day. That is why it is different. As with any martial art, the movement is a tool for training and changing the mind. However, the physical way we execute the motion is related to our mood at the moment, what we choose to express, how relaxed our body is and whether we are working on warding off a potential attacker. These factors affect the movement and make it unique in the world of movement arts.

The fact that tai chi involves mind, body and the way we live our lives, but all we have to do is watch our moving hand or foot to grasp our own attention is the very reason it can help change a habit. When we get the CUE, that urge, craving, onset of desire to behave habitually, we can

CHOOSE ANOTHER BEHAVIOR!

We just have to plan it!

I’m being a bit dramatic here because this statement is all we have to do, even though thinking about it may make it seem impossible. Of course, it may not be easy or we would have done it already. But it’s doable. I’m living proof many times over.

TAI CHI AS IT APPLIES TO CHANGE OF HABIT

Here’s where tai chi comes into play. And these are the sequential steps that allow us to change a habit using tai chi:

1) Tai chi teaches us to take our time with movement because understanding the movement takes time.

2) In order for us to be successful at tai chi, we learn patience.

3) This patience with learning tai chi, a martial arts system, translates to patience in our lives and more control over what we do, including our impulses and the cravings that appear out of nowhere and demand some type of behavior.

4) This control translates into having the strength to do a new behavior, different from the old one, that also creates some type of reward.

At the beginning, meaning for 3 to 4 weeks, if possible; it’s a good idea not to look at the new reward or evaluate it or compare it to the old reward. We have to remember it took lots of repetition to learn the old behavior, so give the new behavior some time to become beneficial to our lives before deciding to judge it. Otherwise the mind will play the old trick that the new behavior doesn’t work for us (which is. most of the time, a self-con so that we can go back to our old behavior).

Just like with tai chi, the reward of a new behavior takes time to learn, time to appreciate, time before it becomes a habit.

PRACTICAL ACTION STEPS TO CHANGE A HABIT

So once we have decided that we have a habit that is not supporting our life, here are some simple suggestions to start moving toward success:

1) WRITE IT DOWN!

When you are not craving, urging, desiring your old behavior – which may only be for a quick minute at a time – get out a pen and paper and write down what new behavior you will do instead of the old one. This way, you are contracting with yourself.

 

2) GO TO THE MIRROR

Go to the mirror and tell yourself that, when you get your next cue, you will do your new behavior.

3) BE PHYSICAL

Consider doing something physically exerting for your new behavior, like walking around the closest building or house, so that using your physical body has a chance at calming down your urges through the release of new hormones or neurotransmitters that feel good to the body. to   so that It should be physical and in a different location from the one where you do the old behavior.

4) CHANGE LOCATIONS

Make sure that you go in the opposite direction from the place where you did your old behavior. Sometimes if you travel away from the source, you will be too lazy to go toward it, or, by the time you get part way toward the location of the old behavior, your urge will be gone.

PUBLISHER’S NOTE:

It’s simple distractions such as these that keep us focused on our new behaviors.

5) CALL SOMEONE

Find a friend, a stranger or an association where you can call and tell someone you are traveling away from the source, or you are walking around the building. You are more likely to talk yourself down (talk yourself out of falling back into the old behavior) if you have a supporter.

PUBLISHER’S NOTE:

If you don’t know who to call, call 211, option 3, to talk to someone. As of February, 2013, this free service is available in 50 states (39 of them with 100% coverage) and Washington, D.C. and Puerto Rico (100% coverage).

CONCLUSION

Tai chi is a beautiful system of movement that makes our minds more flexible to succeed at our goals. That’s why it is so helpful when we want to change a habit. It’s also another alternative we can choose instead of our old behavior. We can write about it, do it in a mirror, it’s physical, we can do it far away from our old behavior location, and we can call someone else who does tai chi.

It’s a great preparer for life’s changes. We become rooted physically from the actual movement we learn as our legs gain strength. We begin to see a glimmer of understanding about why it’s called an art – because each of us creates our way of doing it. Our will power grows and can support us when we change a habit.

PUBLISHER’S DEDICATION

This article is dedicated to the art of tai chi and what it does for those who do it. It’s also a good place to announce WORLD TAI CHI AND CHI KUNG DAY, April 27, 2013, a free event where close to one million people all over the world do tai chi and chi kung in public events starting at 10 am local time in the first time zone and continue in most time zones across the globe to create a wave of peace and harmony.

As the organizer of the Boca Raton event, we welcome you to participate. It’s the 14th year for Boca. We’ll be in Sanborn Square, Boca Raton, Florida 33432 to celebrate. Details here: https://www.facebook.com/events/148699685298664.

If you are not local to Boca Raton (which most of you are not), we may be able to help you find an event in your city. Bottom line, If it sounds good, put it on the calendar. It’s free and fun. If you can’t make it, think tai chi at 10 am on April 27, 2013.

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DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition.

She has seen how tai chi helps change a habit. She has watched people balance their weight, their emotional state, their physical habit of falling, their appetite. She says,

“Tai chi gives us a foundation, a root, like the root of a tree. When we have this infrastructure, we can require of ourselves new behavior by using tai chi principle. While doing tai chi, we do tai chi. We don’t think of shopping, finances, family feuds. In this same way, when we get our cue which used to cause the old behavior, we can do the new behavior by not thinking about it. We will just do it. That’s how we do tai chi: we just do it.If we are thinking about it, we’re not doing it. So we don’t think about it when we’re doing it.

“Similar to the scientist who can apply the scientific theory anywhere in the universe, the tai chi principle of “just doing it,” with no thought or mind deliberation, can be applied to changing a habit or any situation in life.”

MARTIAL ARTS OF THE MIND (ISSUE 71)

By Diane Gold

Martial arts are a group of disciples known throughout the world as the art of war. This article will mention 1 such discipline specifically, kung fu, which is the term that has been associated with Chinese martial arts, but the article’s focus is generic. It is about using the method that is used to train the body to train the mind. This is martial arts of the mind.

What many outsiders (meaning people who are not practitioners or people who learn bastardized versions that are one-sided fighting technique) do not consider is that this “art” very much includes discipline of the mind and spirit. An example of this would be that we learn that quickest is not always best. Of course, when someone is looking to hurt us and we can outrun the aggressor or execute a physical technique more swiftly, this is good and to our betterment. But the physical aspect is secondary, even though we spend hours training the body. It is to train the mind and spirit, for the most part.

Because of this training, we have the ability to consider taking the longer path if it is more strategic to get where we are going because we know patience, the first lesson in any martial art. We learn to take time out to consider, meditate, evaluate, even if, in physical combat, it is only a split second.

Another example of using the martial arts mind would be that we allow a hostile, aggressive person to beep her horn at us on the parkway and we let her go ahead of us. We are secure in ourselves so there would be no need to fight for “control of the road” just because someone wants to advance in front of us. Some would say that giving up position is cowardice.

To the kung fu artist or other martial artist, there is no sense in acting with impatience, hostility, irrationality unless the behaviors of the other affect us. If our self-esteem is intact and does not depend upon how others see us or treat us, we have no need to pump ourselves up like peacocks on display being macho to find a mate or bearded dragon lizards who puff their necks to make themselves bigger when they sense a threat.

Let’s look at the yin and the yang of things, yin meaning giving and yang meaning taking, more or less. If person 1 yells at person 2, person 1 is showing yang qualities, taking and aggression. Most people would react to person 1 by yelling back, giving it back to her. If person 2 does this, she is meeting yang with yang, like the standoff between 2 wolves, 2 rhinocerii, 2 warthogs. This causes friction, fighting, discomfort and rarely ends positively.

If person 2 is a skilled martial artist, she is trained not to develop aggression from someone else’s aggression. She maintains her own balanced nature. Often times, if person 2 lends an understanding ear and shows the yin, nurturing quality; person 1 will calm down. That is the nature of yin-yang. They balance each other everywhere, all the time. That separates us from wild animals.

Here’s a common scenario and a breakdown of possible action steps in response:
I have a conversation with my friend, and we disagree. My friend yells at me, insults me and walks out on me. I have 2 options:

A) I can choose to call my friend back later or the next day because I want to see how she is doing. Since I do not need to keep score of my friend’s poor behavior, I do not shun my friend because she shunned me. I take on the role of nurturer toward my friend. It usually ends up putting me in role of teacher, not that that is my intention, but that’s what happens when I call and communicate well.

B) I can choose not to call my friend because I am keeping score. Who does this serve?
When we are young, we say,

“I’m not gonna be your friend because you said this to me, and you didn’t apologize.”

This is expected because we work from our feelings alone.

When we are older, acting the way of the child does not utilize our reason and the wisdom from our experience we have taken so long to gain.

During kung fu training, we study and learn who we are. We do focus training which is mental and physical. We learn not to react because someone reacts. (We may act if we are in danger, but we act in the way that best suits the situation, not the way someone else acts.)

We don’t have to defend because someone has offended. If our personal space or that of someone we want to protect is not violated, we don’t have to take an action. Part of this is because we have physical confidence. But, mostly, it’s because we have a greater capacity for patience, tolerance and understanding because we have taken the time to look inward. We also have developed an attitude of responsibility to communicate clearly to others, because we have learned the right way to be.

CONCLUSION

Most of what kung fu or any true martial art is is a systematic approach to living our lives with temperance, forgiveness, honor, respect for others and respect for ourselves. So, before we go on with a few action steps, here is A SECRET, which is only an interesting fact, not known by many who haven’t studied kung fu.

The words “Kung” and “Fu,” together, refer to work successfully accomplished over time. Here’s the secret: What’s fascinating to most of us is that kung fu can refer to any work where someone has applied mastery. That means a chef, a hair stylist, a chemist, a firefighter, a writing professor can all be doing “good kung fu.” which is the translation when we say ho kung fu to someone other than a martial artist studying the Chinese variety.

What this means is that people who master their craft are kung fu artists. They use the same focus, patience, examination, reason, integrity, perseverance, creativity and self-discovery used by the kung fu master. So, the secret is not really a secret, as you see. But, it defines people and process and the fact that the study of kung fu is parallel to the study of music, dance, invention, psychology, masonry, cooking, surgery, oral presentation. And martial arts of the mind is studied by all who train in every martial art.

ACTION STEPS

Consider taking these action steps in the spirit of martial arts of the mind. You may find, if you haven’t already, that reducing aggressive behavior we show due to sadness or anger is not as hard if we give up our own behaviors that do not support us. These methods do not work 100% of the time, but they give us great opportunity.

1) Next time someone yells at you, decide whether the someone is important enough for the relationship to continue. If the answer is yes,

a) if the person is inconsequential, let it go completely.

b) if the person is valuable to you, tell the person s/he is hurting your feelings. When we personalize that what someone has done hurt us, this usually makes the someone stop, take note and change attitudes or even apologize.

c) if the person has value, gently have an internal dialogue with yourself. Recognize that the someone’s being nasty to you usually means you have struck some insecure bone in that person or the person is in pain on her own. Be compassionate of that insecurity or pain by not macho-ing out (yelling back to be the big cat on the mountain). Reach out to the person and ask how you can help and alleviate any bad feelings.

2) See how it feels to withhold aggression. Does it make you feel good or bad? If you feel good, great. Continue it. If you miss the anger conjured up by retaliation, at least you will know what you like. And you will have martial arts of the mind to think about since we can all learn it and implement it in our lives.

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DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition.

She believes that martial arts of the mind is something each one of us can cultivate. This comes with proper contemplative training. She says,

“The training must be systematic, so that we learn 1 step, then another, then another, leading to mastery of our own selves. The martial training applies in all walks of life, no matter what we are doing. We use the principles of empty mind and building a foundation that we employ in the physical training to learn martial arts of the mind.”

CHANGE A HABIT: HOW THE HEALTH CARE SYSTEM HAS TAUGHT US BAD HABITS (ISSUE 70)

By Diane Gold

CHANGE A HABIT is an expression that can refer to making an adjustment to just about anything we do. It refers to habits that are both good for us and bad.

According to Chris Brogan, CEO of Human Business Works and New York Times Best-Selling Author,

“Habits come from repeated practice and some sense of reward (negative or positive) for the actions we take.”

When we think of habits, we often forget some of the great ones we have like drinking water, brushing our teeth, meditating, exercising, writing or shaking hands or bowing when we meet people. We don’t usually think about these because they complement our lives and preserve our health and self-esteem.

What we often think about when the word “habit” comes up are overindulgence in eating, drugs, drinking alcohol, gambling, etc. These habits are behaviors we have repeated so many times they now require a considerable effort to stop, different from what would happen should we find out that a good habit, tooth brushing, did harm to us.

Our behaviors of habit, whether supportive or not, have been learned on our own or with the help of our families. What I didn’t think of until I watched Escape Fire last night, a CNN documentary about the U.S. health care system crisis, is that many of our poor health habits have been taught to us through the misinformation given to us by the health care providers we trust with our lives.

Some of what we have been taught by these care givers is:

1) We need animal protein because plant-based protein is not a complete protein.

2) We need a portion of animal based foods in our diet.

3) The more tests and procedures, the better.

4) Going to our medical professional to get drugs is what we do when we are sick. Nutritional counseling is not part of going to the doctor. Why? In our current health care system, there is no reimbursement for our doctors’ talking about food.  What’s even more disturbing is that some 40% of medical schools only require 1 small course in nutrition. We have been trained that this is right, and we trusted this model until our rate of disease continues to soar.

5) Accepting a 5-15 minute medical visit is acceptable for full payment. This is all we’ve ever experienced because doctors and medical practitioners get paid by procedure and not for counseling us or how much health we achieve because of them. We are trained to accept this.

6) Living our lives without worry because new procedures, medications and technology will help us when we get sick has been a precept we have learned, especially since 1997, when the drug manufacturers in the United States got permission to broadcast prescription drug ads.

Unfortunately, we have lived our lives learning these habits. We have built habits around the idea of eating meat/poultry/fish/eggs/dairy for nutrition. The fact that there are a plethora of studies showing that these foods cause cardiovascular and chronic diseases means we will have to consider changing our habits and changing our knowledge to maintain health and, possibly, reverse sickness.

An example of reversal is Dr. Elizabeth Blackburn’s study on telomeres, protective protein caps at the ends of DNA strands that protect its deterioration. She discovered that they wear down from age and stress. With 30 minutes of exercise a day and a vegetarian diet, she was able to reverse this deterioration in her subjects. Wow!

Another MD in Escape Fire, Pamela Ross, comments,

“We have become a society where you drive up and get what you want; and you drive off.”

The habits we have developed of eating fast food is a direct result of the health care system’s misguidance through non-guidance so that we believed it was okay to indulge in greasy (oily and fried) food, sugary food, salty food, processed animal food.

The sad thing is, for the most part, we are not aware, especially in the poorer communities, that the nutritionally calculated value of drive up food is reduced to almost nil because of the negative health side-effects from eating it. The other equally devastating issue is that those of us who know that fast food is bad don’t know what to eat as an alternative for the same shoestring budget expense. Fortunately, children are learning plant-based alternatives and ways to budget for healthy food through their elementary schools. And they are bringing this information home. Go early ed teachers!

Dean Ornish, MD and Head of the Preventive Medicine Research Institute, in Escape Fire, mentions the habits we need for good health: diet (meaning nutritious food and water), exercise, love and support and a healthy lifestyle. He has a strong reaction to those in the “system” who consider acupuncture and meditation for pain as well as lifestyle changes for health radical intervention. He says,

“Radical? Compared to cutting a chest open? Give me a break.”

His comment is made so that we realize to think twice about those in the medical field who continue to support the “sickness model” we have built in the United States and are leery about accepting the “preventive & integrative model” of health care even though the evidence
for success is apparent.

Ornish started his work in 1977 to establish that lifestyle changes (meditation, yoga, plant-based diet, personal support) can stop and reverse coronary artery disease. In 1998, he published research showing that comprehensive lifestyle changes turned gene expression on and off in 3 months. Holy moly!

CONCLUSION

If the habits we have collected regarding medicine, treatment, food, lifestyle choices have been based on misinformation, it’s time to take a look at the foundation on which they were built. This is going to mean changing some habits. It’s also going to involve re-educating ourselves as to which medical professionals know what. Of course, it’s difficult to change doctors. But, if the ones we have are not integrating the necessary health habits into the mix, it might be time. At least, we need to do our own research about some of the things in this article.

Why? Because we don’t want to wait until we get a disease to act. We want to act now so we don’t get a disease.

If we already have a disease, we might want to look at all options available to work with it. There are many choices between drug therapy and choosing to take no drugs. With more knowledge, we can become proficient at changing habits that do not support us. The aura around doctors, that they can do no wrong, is gone, even if we want it to be there. We must be more responsible for understanding our health. Hopefully, we can do this with the help of dedicated medical professionals, who will be open to our wanting to look at integrating lifestyle, nutrition, love and support and exercise.

ACTION STEPS

1) Increase your amount of daily exercise by 5 minutes. If you do not exercise yet, start slowly with 5 minutes of dancing, tai chi, walking or stretching. You can scroll down to the 4th video on this page to start: dianegold.com/tai_chi.html.

2) Add 1 new plant-based main dish to your weekly meal plan.

3) Call someone you know and talk about your excitement over your lifestyle changes. If you do not yet know anyone to call, you can go to askew2u.com and click some answers. Or your local librarian is a place to make contact.

4) Take 5 minutes a day for a week to research any habit you have that you would like to change.

5) Drink an extra glass of water daily for a week.

6) Continue, at least, 3 of these steps for a month. Enjoy!

FEEDBACK

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DIANE GOLD, AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition.

She believes we can learn much by taking responsibility for ourselves. She says,

“Although we have been led to believe that our total health is in the hands of our doctors, they have not been trained in nutrition, for the most part; and many discoveries that would impact the profit margin of the manufacturers of pharmaceuticals and new equipment who supply doctors with their wares, have been withheld or not covered in doctor’s continuing education.

“Further, to satisfy lobbyists in the meat and dairy industries, nutritional discoveries do not make it to mainstream media, usually. As a result, we have been eating incorrectly, using pharmaceuticals instead of lifestyle changes as our medicine and have not been reaching out for the support we deserve.

“Until now.

“From now on, let’s make an effort to eat well, exercise well, meditate well and support each other. Let’s consider pharmacological regimes second, if possible, and changes in lifestyle first. Let’s get the new knowledge we need to make important decisions about our own lives.

“Special note: I truly believe in the wonders of drug therapy and its magic, when appropriate. And congratulate the drug research that has gotten us where we are. I also congratulate all the pioneers who are taking the time to research and report on plant-based nutrition and mind/body modalities to make these part of our new and improved U.S. Health Care System.”