Once Upon a Thigh: April 2009

Table of Contents

Letter from the Editor

This last month I have had quite a few experiences that have influenced my life. Perhaps the most influential was reading a book: A Complaint Free World by Will Bowen. There is a 21 day challenge that is issued in the book that will literally change your life, and it has nothing to do with diet and exercise physically. It has a lot to do with diet and exercise of the mind.

Mr. Bowen says this, "thank you. . .for being open to a new paradigm for your life and, thereby, shining light into our world." In his introduction to the book he shares the following quote by Maya Angelou: "If you don't like something, change it. If you can't change it, change your attitude. Don't complain." This book is about going 21 consecutive days without complaining, criticizing or gossiping. For the average person it takes 4-8 months. Isn't that interesting? "Our words indicate what we are thinking and our thoughts create our lives. I have never known anyone who thinks they are a negative person. It is vital that we control our minds in order to re-create our lives." This all began as a way to make Kansas City, Missouri, the first "Complaint Free" city in the US.

If you see me now, I will be wearing a purple bracelet. Every time I complain, criticize or gossip, I have to change the bracelet from one wrist to the other. "It is the act of moving it that ploughs furrows deeply into your consciousness, making lyou aware of your behavior. You must move it, every time. . . If you stay with it, you will find that not only will you not complain, but others around you will cease to do so as well.

As the news of this endeavor began to hit the air ways, they began to get requests for the purple bracelets from 80 countries around the world. Initially they were free, but now you can purchase them for $1.00 each by going to www.acomplaintfreeworld.org. There have been over 6 million bracelets shipped. I suggest getting the book from Amazon.com and getting a used copy. The book is very inspiring.

So why do we complain? We perceive a benefit from doing so. Let's go out and change our families, our workplace and Rexburg. You can do it. You will feel so much more peace and you will not like to be around others who do complain. Let me know how you do.

-- Carol

Elaine's Corner
Another month already? I'm actually feeling a bit 'challenged' this month. Due to life, this month has been rather complicated, aka stressful. I've met the challenge most of the time, but haven't reached by 50lbs yet. All's well that ends, right? I have been able to meet my gym goals this month, though. Find someone to 'encourage' you to move more. That seems to be helping me. I promised to share my blood test results with you this month. My insulin resistance reading was 0.8 in February of 2006 (severely insulin resistant). My reading in February of 2009 was . . .3.8, much improved, thought not completely out of the woods. My highest cholesterol was 212 in 2001, 186 in 2005, and 167 in 2009. HDL is elevated, but that's the "happy" cholesterol, so that's good. Well, now you know that much about me. I hope it's helpful. My most recent discovery is those Crystal Lite packets that you add to your water, probably something you've already discovered. (It doesn't have to be Crystal Lite.) The cherry pomegranate is really good. It's just a good way to drink more water. I'll keep trying if you will. Have a good month.

New Belly-Flattening Nutrient
This really isn't a new food that has been discovered, but rather more information about the healthful benefits of monounsaturated fats found in olive oil, nuts, and avocados. They have been nicknamed MUFA's. The rule is: one MUFA at every meal. Doug and I have bought MUFA's and then put a serving size in a snack bag and put them in a bowl, so they are ready for us to put on whatever we are eating.

There are 5 categories of MUFAs:
  • oils
  • olives
  • nuts and seeds
  • avocados
  • dark chocolate (my favorite category
"Think of saturated fats as sticks and unsaturated fats as strings. As saturated fats travel through your arteries, they bump and grind their way through, often getting stuck along the way. A recent study published in the Journal of the American College of Cardiology found that eating a meal high in saturated fat actually reduced the ability of blood vessels to expand and impaired blood flow. This effect occurred just 3 hours after eating. Likewise, numerous studies have linked a long-term high intake of saturated fat to an increased risk of atherosclerosis (hardening of the arteries) heart disease, stroke and other chronic diseases. Since MUFAs are unsaturated (more flexible) they can easily glide through your blood stream without gumming up the works."

The FLAT BELLY DIET has 3 rules:
  • Stick to 400 calories per meal
  • Never go more than 4 hours without eating
  • Eat a MUFA at every meal
So here are some MUFAs. Try 2 tablespoons of any of the following Almond butter, cashew butter, sunflower seed butter, natural peanut butter, pumpkin seeds, macadamia nuts, pine nuts, brazil nuts, hazel nuts, peanuts (unsalted), almonds, cashews, pecans, sunflower seeds, pistachios, walnuts or 1/4 c of semisweet chocolate chips (my favorite MUFA). We have really enjoyed adding these to our oatmeal in the morning.

You can go to www.flatbellydiet.com for more information. Remember the best diet is the one you stick with. There is no easy way to lose weight. You need a heck of a lot of patience, then add exercise, and moderation in food.

Everything looks better in the spring. Take some time to sit on the porch and remember all the blessings that are yours. Your stress will be decreased and you will be feeling much calmer.

10 Healthful Foods
  • Canned pumpkin
  • Beets
  • Spinach
  • Kiwi
  • Sweet potatoes
  • Frozen berries
  • Canned tuna or salmon
  • Oranges
  • Yogurt
  • Beans
Skin Cancer
The most common form of cancer in the US is skin cancer with more than 1 million new cases each year. So what do you need to do?

Check for anything NEW:
  • New mole that looks different from your other moles
  • New red or darker color flaky patch that may be a little raised
  • New flesh colored firm bump
  • Change in the size, shape, color, or feel of a mole
  • Sore that does not heal
  • Check yourself from head to toe. Don't forget to check your back, scalp, genital area and between your buttocks.
  • Look at your face, neck, ears, and scalp. You may want to use a comb or blow dryer to move your hair so that you can see better.
  • Look at the front and back of your body in the mirror, raise your arms and look at your right and left sides.
  • Bend your elbows. Look carefully at your fingernails, palms, forearms (including the undersides) and upper arms.
  • Examine the front, back, and sides of your legs.
  • Sit and closely examine your feet, including your toenails, your soles, and between your toes.
  • OR go to a dermatologist for a skin evaluation.
Remember that any tanning, even in the booth is not healthy. Please use sunscreen and reapply often.

HAVE A WONDERFUL SUMMER AND DON'T FORGET TO TAKE TIME FOR YOURSELF. I HAVE ALREADY SAT ON MY FRONT PORCH AND SMELLED THE AIR AND FLOWERS. HOW RELAXING.

-- Carol

Don't forget to tell a friend about Once Upon a Thigh!