VL OO6 Sharing Hope

ThreeCirclesALL1 Peter 3:15b Always be ready to make your defense to anyone who demands from you an accounting for the hope that is in you (NRSV) or

[And if anyone asks you about your Christian hope, always be ready to explain it. (NLT)]

We do not have to have the answer to every question, every objection, and every problem.  Rather, we are called on to give an answer for the hope that we have from a life in Christ.

How do we share “Hope”?

It does not have to be complicated.  We do not have to quote verse after verse to speak God’s truth.  The truth of Scripture is true even if we do not quote the verse in conversation.

We share it by entering into conversations with people.  It starts with caring enough to really listen.  Our agenda should be to live out the love of God, the love God has for them and the love God has shown to us.

Surrounded by “brokenness”.

We are often in contact with people that are experiencing the results of broken lives, bodies, relationships, and dreams.  In fact, we are no different.  It is from our own experiences with “brokenness” that we can compassionately connect with our fellow man.

Sometimes we experience brokenness as a result of our own actions.  Sometimes we experience brokenness as a result of the hurtful and selfish actions of others.

Many people talked about the difficulties they are facing, or difficulties their loved ones are facing.  When the opportunity arises in a conversation I will ask something like, “Can I share with you what gives me hope?”  If they consent then I share something like the following:

Three Circles

(developed by Jimmy Scoggins, Pastor, First Baptist Church of West Palm Beach, Fl.)

God’s Design:

Genesis 1:31 says, “Then God look over all he had made and he saw that it was very good!” (NLT)

(Note: you do not need to quote the Bible verses to express the Biblical truth.)

God has a design for sex, marriage, finances, health…relationships.  When we depart from his design it result is our brokenness.  We not only can hurt ourselves, but we often hurt others.  Other people departing from God’s plan can also hurt us.  This departure from God’s design is what the Bible calls sin.  This departure leads to our brokenness and the brokenness of those around as, the brokenness of the world.

Romans 3:23 For everyone has sinned; we all fall short of God’s glorious standard. (NLT)

Brokenness:

Proverbs 14:12 There is a path before each person that seems right, but it ends in death. (NLT)

We experience brokenness in many ways: bodies, minds, finances, and relationships.  We then seek to cover up our brokenness in an attempt to fix ourselves.  Some self-help attempts may bring some improvements; but in the end they fall short.

We may also attempt to cover up the problem with drugs, alcohol, money, education, success, relationships, etc.  Some of these actions end up causing harm and lead to more brokenness.  None of them can fill the void or fix the damage.

At some point we realize that we cannot fix ourselves.  We have tried this and that and nothing really changes.

God did not leave us in despair. There is Good News.  He did for us what we could never do for ourselves.

The Gospel:

Gospel means Good News.  God loves us, his creation, so much that he sent his Son to live as one of us, yet without sin.  The Bible says, “He himself bore our sins in his body on the cross, so that, free from sins, we might live for righteousness; by his wounds you have been healed.” (1 Peter 2:24 NRSV)

Romans 10:29 If you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.  (NLT)

We know that we need to change.  But we cannot fix our selves.  The solution is not simply turning from “sin”.  We must turn toward the One who designed us.

This kind of “change” is what the Bible calls repentance.  When we confess that Jesus is Lord (that is, that He is Lord over our lives, this universe, our problems…) and believe that God raised Him from the dead (as such He is victorious over sin and even death itself) we will be saved.

“Saved” into a relationship with the Creator.  We become a new person.  It is as if we are born a second time.  We start to experience God’s design for us and His creation.

VL 005 Words and Spirit that Sustain and Propel

baptism_of_jesusReadings: Isaiah 42:1-9; Psalm 89:20-29; Acts 10:34-38; Mark 1:7-11

Notes:

Jesus heard words of love before entering into the time of trial.  The wilderness is a time of preparation for what is to come.  It can make it difficult to endure temptation with the idea of God in our minds that He is mean, angry, and capricious.  Jesus heard a message from the Father that reinforced His deep love.

The angles were with Jesus.  Notice they did not keep Him from being tempted.  Rather they are there to remind him of the love and reality of His Father.

God is love.  His is was demonstrated in sending His Son. (John 3:16)

Zephaniah 3:17 For the LORD your God is living among you. He is a mighty savior. He will take delight in you with gladness. With his love, he will calm all your fears. He will rejoice over you with joyful songs

Psalm 149:4 For the LORD delights in his people; he crowns the humble with victory.

Matt 28:18 And Jesus came and said to them, “All authority in heaven and on earth has been given to me. 19 Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 and teaching them to obey everything that I have commanded you. And remember, I am with you always, to the end of the age.”

Jesus was not given the knowledge of His Fathers love simply to make him feel better.  He had spent eternity with the Father.  We needed to know who He was.  We also need to hear the same words in our own spirit.

Jesus lives out he Great Commission by example through out the Gospel of Mark.  He, Proclaims, Calls, Teaches, Exercise Spiritual Authority, Healing, Sends Out.

  • Proclaimed the “Good News” of God’s Kingdome and called people to repentance and belief (faith): Mk 1:15; 1:38
    • 1:15 and saying, “The time is fulfilled, and the kingdom of God had come near, repent, and believe in the good news.”
    • 1:38 He answered, “Let us go on to the neighboring towns, so that I may proclaim the message there also; (What message? – 1:15) for this is what I came out to do.”
  • Called people to “follow” Him: Mk 1:17; 2:13
    • Simon and Andrew (16); James and John (19); Levi (2:13)
    • 1:17 And Jesus said to them, “Follow me…”
  • Teach Scripture: Mk 1:21
  • Took authority over “unclean spirits” (demons) = spiritual warfare: Mk 1:23-26
  • Healed the sick: Mk 1:29; 1:40-45
  • Sends out to proclaim the message, have authority over demons: Mk 3:13-15

Does this message of being a beloved child of God ring true in your heart and mind?  If not, this is the place to start.  We start with our own response to His call to us to repent and follow.  It continues when we respond to His call in baptism.  God makes us His children.  He gives us a new heart, a new identity.  He sends the Holy Spirit which enables us to cry to God, “Abba” Father.

It is time for us to become the proclaimers of the Good News.  It is time for us to call other to repentance.  It is time to invite (call) others into community, into the Family of God.  It is time for us to take authority in the spiritual realm.  It is time to offer healing and hope.

As part of God’s family we all will participate in proclaiming, calling, teaching, and taking spiritual authority.  Yet each of us will live this out based on the unique gifts and tallest God provides.

It is time for us to live out, by the power of God’s Spirit, our baptismal call.

DD 007 – Tips for Surviving Holiday Parties

xMassTreeCookie nuchylee on FDPIn this episode we will discuss 5 tips for staying healthy at holiday parties.  There are many more.  Let us know what you do to help yourself stay healthy during celebrations.  Here are 5 things I like to “bring” to parties…

  1. Bring a full stomach

Do not go to the party hungry.  It is hard enough to not eat tasty, addictive things when we are full.  There is no reason to try and resist on an empty stomach.

  1. Bring a healthy alternative.

Some may think you are a little crazy for waling with a plate of cut of vegetables and hummus.  But, who cares?  You are not only doing yourself a favor there are others wanting to at least add in a little something healthy.

  1. Bring some nut butter.

Vegies and a healthy hummus may not be enough to satisfy your desires.  An individual package of nut butter can do the trick.  Artisana is a brand I enjoy.  Here are some options:

Almond Butter

Pecan Butter

Hemp Seed Butter

Be careful not to buy a nut butter that has added sugar and oils.  Some brands mix add sugar, salt and additional oils.

  1. Bring Herbal or Green Tea

Sweet drinks are a huge source of extra, and potentially hurtful, calories.

  1. Bring the Right Attitude and Mindset

Do we have the mindset that we CAN withstand temptation?  Are we ready to withstand peer pressure to eat/drink things that will ultimately hurt our bodies?

If we do eat unhealthy, are we prepared to pick ourselves up and start fresh?  Don’t beat yourself up if you falter.  It is not about perfection.

All these things deal with our mindset and our attitude.

Please share your thoughts.  Together we can come up with some great ideas!

How do you deal with all the tasty “stuff” from the holiday parties?  How do you prepare yourself?  What do you bring?  What do you do to get your mind and attitude ready?

Photo courtesy of  nuchylee on freedigitalphoto.net

HTWW 032 – Can Art Help Heal PTSD?

Rice Terrace by amenic181 FDPIn today’s episode:

–        Art Therapy, what is it?
–        Finding healthy ways to express the darkness
–        Some ideas…
–        Words
–        Photography
–        Is it a good fit?

Art Therapy, what is it?

Just at the mention of the word therapy some people want to change the subject.  In the past when I have thought of art therapy I pictured people sitting around finger painting or creating an oddly shaped clay pot.  Apparently there are much more imaginative possibilities.  Please stick with me.  What I am discussing hear can be formal or informal.

People have been expressing themselves and working through problems using art for a long time.  Recently there have been effort to formalize a therapeutic method to help people with PTSD.  It is usually combined with other traditional therapeutic methods.  I think these are worthy efforts.

In a general sense, it is tapping into the creative parts of our brain to express ideas and concepts in a context that can help lead to growth and healing.  This is not a textbook definition, but it works for me.

Art can also be therapeutic in this consumption.  Reading a story, looking at an image, listening to a song can all be part of our own healing process.

Finding Healthy Ways to Express the Darkness

Whatever is on the inside seems to find its way out—even if we think we are hiding it.  Part, but certainly not all, of PTSD is attempting to integrate these “dark” experiences into the reality of our lives.  We can try and hid from these things.  This hiding can be a temporary coping mechanism we use to get through a crisis.  But at some point we need to deal with and integrate these memories.

Some ideas:

–        Music
–        Painting/Drawing
–        Photography
–        Poetry
–        Journaling
–        Writing Stories
–        Autobiography
–        Video

Finding expression for what is going on inside.  In art, of any form, we can capture and express ideas of both beauty and tragedy.

Words

Some can find release in word.  Poetry, stories, journaling, and song writing can be good options to explore.  Fictional stories can be a way of expressing deeper realities.

Photography

Many of us are deeply moved by what we see.  A photograph can instantly move us emotionally.  There is a difference between a selfie or a quick snapshot and a photograph that has the power touch us deep in our soul.

My Chrome Cast TV device displays some of the best photography from around the world that I have ever seen.  The 1080p HD television comes alive with seen from around the world. A few sunsets are included in the rotation.  For a moment my TV is transformed in to a tool of tranquility.

The same is true with other emotions.  Have you ever seen a photographic essay of a tragic historic event?  The phrase, “a picture is worth a thousand word” holds truth.  The empty loneliness in the eyes of an orphaned child; or the terror in the eyes of a mother holder her dead child can move us to tears—maybe even action.

Not only can looking at images have a power affect.  For some, capturing images can also be a sources of healing.

Is art a good fit for your recovery?

I do not consider myself to be “artistic”.  Yet I have at times greatly benefited from the creative efforts of other people.  I have also benefited from expressing myself artistically.  Perhaps I have not made full us of these areas of my brain to aid in my own post-traumatic growth process.

How about you?  Perhaps consider giving some kind of artistic express a chance.

How has art, in any form, positively impacted any part of your recovery?

Resources:

Photo courtesy amenic181 on FreeDigitalPhoto.net

DD 006 My Story: Sickness to Success

Signs Man with _m2In today’s episode I share part of my story.  Information, facts, and data are an important part of any plan.  Testimonies of success are also important.  I love information.  Without it I would not be where I am today.  I also need encouraging stories from real people.

Today, I hope to encourage you along your journey by sharing the ups, downs, struggles and success I have encountered along the way.

In episode 1, I shared a little about the source of my lung damage and the beginnings of having diabetes.  Today, I want to share the personal side of my journey.  You will hear some of the “how” I have achieved my current success.  But mostly I will share my experiences.  The thinking behind my journey, as well as some of the struggles I faced.

In December of 2013 I experienced a heart attack.  That got my attention.

A year and a half earlier, I read and followed Dr. Bernstein’s book, “Diabetes Solution”.  He takes a high animal protein, very, very, low carb, medication and exercise approach.  I experienced some success.  My fasting blood sugars dropped from 130+ t0 around the upper 115+.

I lost about 20 lbs. over a few months—to about 165 lbs.  But I was still not in the blood sugar range that Dr. Bernstein recommends—even with medication.  Just as important, I was not feeling any better.

Fast forward a year: My weight was now about 175 lbs.  I was still eating a moderately low carb diet and I still usually did not feel well.

On top of the diabetes, I was still experiencing many serious lung infections.  Ugh!  I was a bit down.

Despite following my doctor’s recommendations and staying away from sweets, I was still experiencing diabetic complications.  My doctors told me I was doing well.  They said my diabetes was “under good control”.  And by the ADA standards, I was.  But by the real world of my human body, it was not!

When my A1C (a way of measuring blood sugar over about a three month period) was 7.9 my VA doctor said, “I would not worry about it.  If it was 8.0 then we would need to take more action.  Besides, I have seen patients with much higher A1Cs.”  [I will get into what the numbers mean in another episode.]

Of course he “wouldn’t worry about it”.  It is not his foot, eye, heart, kidneys, that could suffer damage.  What did he have to worry about?  Nothing!

I, on the other hand, was the one experiencing neuropathy in my feet, atypical cataracts in my eyes and eventually, at the ripe old age of 44, a heart attack.  Yes, what did he have to worry about?  He had already been transferred.  He had already moved on to “not worrying about” other patients diabetic complications.

So you can see that I was a bit frustrated.  All the docs wanted to do was to keep adding medications.  Not one of them told me that in a relatively short time I could be healthy.  They all told me that I would keep getting worse.  The best I could hope for was to slow the process a bit.

Well, enough was enough!  Living this way was not very enjoyable.  Feeling sick from the lung problem was bad enough.  Throwing on top of that, fluctuating blood sugars and all of the side effects of the medication, that was too much.

Time to Try Again

I decided to try a different approach.  The last approach, based on Dr. Bernstein’s book, focused on animal meat, cheese and other low carb animal products.  So, I decided to go in a different direction.  A moderately low carb, moderate protein, moderate fat (plant based) experiment.

On Valentine’s Day 2014 I decided to start making changes.  I had been reading and studying,  but I was not ready to go all in.  So I started to make some cutbacks.  These cutbacks lead to the first 5 steps outlined in episodes 2-5.

On February 14 my fasting blood glucose (FBG) was 149 mg/dl and I weighed 177 lbs.  Over the next three weeks I started to eat healthier.

Here are my numbers during that time:

  • FBG average 131 (range 116-154)
  • Morning Blood Pressure 128/88
  • Resting Heart Rate 79

These were my numbers on a restricted diet, with medications.  My medications during that time were:

  • Lantus [insulin] (blood sugar)
  • Metformin (blood sugar)
  • Micardis (blood pressure)
  • Atorvastatin (Cholesterol)
  • Clopidogrel [beta-blocker] blood pressure, heart rate
  • Aspirin (blood thinner)
  • Plavix (help prevent blood clots)
  • Omeprazole (heart burn)
  • Nitrostat [Nitroglycerin] for angina

For my respiratory problems:

  • Combivent
  • Albuterol
  • Codeine (cough suppressant)

And on an as-needed (but regular) basis:

  • Antibiotics
  • Prednisone (steroid)
  • Expectorants
  • Over the counter decongestant
  • Over the counter pain and fever reducers
  • Polyethylene Glycol (a laxative to handle some of the side-effects of the combination of medications)

Can anyone say, “Wow!”  That is a lot of medication.

On March 9, three weeks after beginning this journey, it was time to go all in.  I did not know what to expect.  Honestly, part of me did not want it to succeed.  Why?  Because it is easier to say, “There is nothing I can do.  This is just the way it is.  It is not my fault.”

It was Lent.  There is a long tradition of fasting during this time of reflection and transformation.  I did not know if I could make it all the way through Lent, eating clean and healthy.

I committed to a 7 day juice fast + 14 days of eating a plant based diet.  At that point I would evaluate my progress and decide what to do next.

I had met with my doctors.  The cardiologist, was like, “Why would you want to do this.  These medications will keep you going…”  Fortunately my primary care was more supportive.

What were my goals?

I started with a testable hypothesis: “A vegetable based diet free from refined grain and sugars will reverse my diabetes.”  My basic standard for “reversing” diabetes would be to have laboratory numbers in the “normal” range.  I kept detailed records of my resolutes.

It was important to me that this could be duplicated without expensive equipment, pills, potions, or powders.  That included expensive supplements.

My major objective was health!  It was not to lose weight.  It was not to fit into some of my old clothes.  Rather, I wanted to be healthy!  Healthy would be defined as, exceeding medical standards listed in table 1 AND by how I felt!

Marker December 2013 Heart Attack Before (March 2014) Initial Target Now (with no medication)
Fasting Blood Sugar average 140s 131 Below 100 88
A1C Blood Sugar Test 7.1 6.4 Below 5.7 5.2*
Total Cholesterol 244 103*** Below 200 137**
HDL 35 35 40+ 40**
Triglycerides (fat in blood) 250+ 121 Below 150 119**
Waist Size (measured at the belly button 43+ 43+ Below 40 32
Weight 175 lbs. 177 lbs. Below 155 lbs. 130 lbs.

* September 2014 (5.7 June 2014)

** June 2014 – three months w/o medication

*** Many consider this too low.  This was due to the statin.  Notice, even with the statin the HDL was not in an acceptable range.

What was I thinking?

All the science facts, stats and testimonies were still not enough to get me moving.  I had to psych myself up for this.  I had to convince myself that it was worth a try.  I did not have a support group and I could not afford to go to a program.  I could not afford expensive solutions.  It had to be done within our current budget.

I asked myself, “If I had a treatable cancer that required a few months of uncomfortable sacrifice; but offer a high probability of success, would I take it?  My answer was, yes!  I convinced myself that the risk of failure from trying my new approach was worth the potential success.

Diabetes, high blood pressure, and all the other contributing factors to our top killers are serious.  The good news is we can do something about them.

The 7 day Juice/Blended Vegetable Fast Begins

On Sunday, March 9 2014 I started a week long vegetable juice/blended smoothie fast.  This was not a sweet fruit juice fast.  Rather a juice or blended drink that consisted of cucumbers, celery, greens of many kinds, herbs, tomatoes, peppers and many, many other vegetables.

It was hard.  At times it was horrible!  Most of the time I felt like garbage.  Some report feeling good after about 3 or 4 days.  Not me!  I had moments of feeling “ok”; but mostly I felt awful.  After the first week, I began to start to occasionally have better days.

Not only did I feel bad, I smelled bad.  My breath stank.  You know it is bad when you are praying with people at Church, and they turn their head in another direction.  They are trying to do it suddenly, but you know why.

The two weeks following the juice fast were also hard.  But it was worth it!!!

I had to rely on the testimonies of those who had gone before me on this journey.  I had to rely on the reported clinical experience of medical doctors that have helped them on their journeys.  But for me, that was not enough.  I had to rely on the scientific principles behind the concepts.

Living in a house with people eating all the things I used to eat did not make it easier.  During my juice fast, my wife baked cookies.  My family ate pizza and all the things that I also like.  There was ice-cream in the freezer, Pringles and Oreo’s in the pantry.  You get the picture.

After a week of the juice/blended drink fast, I started to eat whole, mostly raw, vegetables, nuts, seeds, beans, and progressively some low glycemic fruit.

I also started walking and progressively adding other light physical activities.  See episodes 2-5 for details.

I Wanted to Quit

At times I wanted to quit.  But my numbers were good.  Really good!  I had no excuse to quit.  The changes had worked better than any combination of medication I had tried over the years.

Day 21 – from the beginning of the juice fast (March 29)

It had been almost three weeks without diabetes medication.  My numbers were looking good.

  • Fasting Blood Glucose = 93
  • Blood Pressure = 100/80
  • Resting Heart Rate = 86
  • Weight = 162.5 lbs.
  • Waist Size = 39 ¾

Not bad for 21 days!  So I decided to continue.  Besides, I was just starting to feel consistently better.

It was around this time that I watched the documentaries, “Fat, Sick and Nearly Dead”, “Forks over Knives” and “Food Inc.” for the first time.  They each helped inspire me to keep going.

Day 40 (April 18)

By now I was starting to feel good much more of the time.  At this point, I did not want to stop.  I would still have some bad days.  It seemed like I would be able to tell when I was burning fat, and as a result, releasing all those stored toxins back into my blood.

  • Fasting Blood Glucose = 75 (note: It was not always this low, the average at this point was about 86)
  • Blood Pressure = 110/75
  • Resting Heart Rate = 65
  • Weight = 155 lbs.
  • Waist Size = 37 1/16

Day 60 (April 28)

  • Fasting Blood Glucose = 82 (Five day average 83)
  • Blood Pressure = 118/81
  • Resting Heart Rate = 71
  • Weight = 153 lbs.
  • Waist Size = 35 ½ (on April 27)

Day 100 (June 17)

  • Fasting Blood Glucose = 83
  • Blood Pressure = 98/73
  • Resting Heart Rate = 71
  • Weight = 146.5lbs.
  • Waist Size = 34 ¾ (below 35, for a man, is considered an important marker)

On July I, started a more formal exercise program – Power 90 by Tony Horton (Not P90x, but his older, easier program).  It took me 100 days to complete the first half (level 1-2) of a 90 day program!  Progress was slow.  Who knows how long, or even if, I will complete level 3-4.  Nevertheless, progress is progress!

Day 151 (August 7)

  • Fasting Blood Glucose = 83
  • Blood Pressure = 102/71
  • Resting Heart Rate = 75
  • Weight = 134 lbs.

Day 255 (November 19)

  • Fasting Blood Glucose = 90
  • Blood Pressure = 109/70
  • Resting Heart Rate = 64 (The low 60’s is now normal. One morning it was 58!)
  • Weight = 130 lbs. (November 18 and I have been around the same weight for about 10+ weeks)
  • Waist Size = 32 1/8

Not only do these numbers look good – as well as the lab numbers mentioned above, but I feel great!  Not just OK most of the time, but good almost all of the time and great some of the time.

Improved Respiratory Health

I still have lung problems with some coughing.  The obstructive disease has not reversed.  This seriously limits my physical capabilities and that is the reason it took 100 days to make it half way through a 90 day program.

The lost weight, decreased inflammation throughout my body, no infections, and increased muscle mass and strength, have all helped extend my physical capabilities by a little bit.  Not much; but something is better than nothing.

No lung infections in nine months is a big deal!  This is a record since Iraq 2006 when the problem started.  Nearly every little cold would turn into a prolonged and nasty lung infection.  Each would last for weeks and require a lot of medication.  I would cough so hard that it caused a couple of small hernias.

The extra inflammation and mucus would, at times, bring my lung capacity down to around 10%.  These times were scary for me and my family.  The gurgling and wheezing, together with deep and prolonged coughs, produced disconcerting sounds.

Successfully dealing with my diabetes has increased my quality of life in many areas:

  • Increased energy (a lot!)
  • Clarity of mind
  • Immune system strengthened
  • Reduced lung infections (so far elliminated)
  • Reduced all major Cardiovascular risk factors
  • Increased confidence

How will defeating diabetes help transform your life?

Are you ready?

Are you ready to begin your journey to take your health to the next level?  It may not be “easy”.  But you can do it!

You do not have to do it alone.  I am willing to walk with you through this journey.  I am willing to share what worked for me.  Working with your healthcare provider is key.  It would be foolish to not coordinate your medication and nutrition plan with a healthcare professional.  Each of us has unique considerations that need to be taken into account.  Medication needs will change as you change your body.  This needs to be coordinated and monitored professionally to ensure maximum safety.

I am not a doctor or other health professional.  I am an ordinary guy that has wrestled with diabetes.   What I have to offer is my experience, information and encouragement.

What worked for me, may not work the same way for you.  Each of us is unique.  Nevertheless, most of the concepts and principles are applicable to all who call themselves human.

Sign up for my free newsletter at RestoredLifeNow.com, listen to these podcasts, and let me know if you want to talk.

Let’s build a community around helping each other succeed!

HTWW 031 – Resolving Unresolved Guilt

Chain Broken David Castillo Dominici fdpUnresolved guilt and shame can quietly suck the life out of us.  It can be a silent killer of our hopes, relationships, and even life itself.

Until this point in our series, we have mostly dealt with the trauma of the actions others have had on us.  The injuries we endured.  But there can be another side of Post-Traumatic Stress.  The side that is tied to our own actions or inaction.

Today, we dedicate this episode to this topic and to all who are carrying a heavy burden of guilt or shame.  There is hope!

Psychology can try to resolve these issues.  Scientists can explain some of the neurochemicals involved.  However, there is more.

Today I am sharing as a Christian that has experienced the mercy of God in my own life.  I am sharing from my heart as a chaplain, pastor and priest.

People experience guilt for things done and sometimes things left undone.  It can be powerful, and if left unresolved, can lead us down an even darker path.

We may have done things we dare not speak of to others.  Things that violate our internal sense of right and wrong.  Things that haunt us in our sleep.  Things that are slowly torturing and twisting our souls.

As it is hidden, it grows and takes on a life of its own.  We can lose perspective and may think irrational thoughts about our actions.

Since we dare not speak of it, we may not see a good way to deal with it—let alone resolve the conflict.  This can be a source of isolation.  It can turn into anger, hatred, fear and self-loathing.  We may seek to quiet the guilt with alcohol, drugs, gambling, or other destructive behavior.

Part of the solution is to bring it to light.  But how?  With whom?  In some cases, if certain people found out, there may even be legal ramifications.  Another may think, “If people know what I did…they would hate me…think bad of me…”

Consider the story of King David in the Bible.  He took the Bathsheba, the wife of Uriah, one of his soldiers on the front lines and got her pregnant.  He called Uriah home so that he would spend time with her to cover up his betrayal and indiscretion.  However, Uriah was so dedicated that he refused to be with his wife.  Then David sent Uriah back to the front and give the order that Uriah should be abandoned to be killed by the enemy.  Wow!  Who could come back from that?

From this, we end up seeing a man who turns back to God.  This is repentance, change, captured in Psalm 51.

Most of us probably cannot relate to King David for the specifics of what he had done.  We may, however, be able to relate to doing something that, at another time, we would find unthinkable.

In war, unthinkable things might be done.  Taking the life of another, even when justified by the rules of war, leaves a scar on the soul.  A much worse scar may be left if things that go beyond that are done by us or those around us.

In many Christian traditions there is something called confession (or reconciliation).  I prefer the term reconciliation.  In these traditions, it is considered a “sacrament”.  These are moments and situations where God interacts with us in a special and sacred way.  For these traditions, including my own, things confessed in this context are absolutely sealed.

Penance, as part of reconciliation, is not about earning forgiveness.  It is not about atoning for our sins.  Rather, it is about taking actions to help our heart and mind conform to who we are created to be.

Consider the Apostle Paul.  He once went about arresting, trying and voting to have followers of Jesus Christ executed for their faith.  Paul, then called Saul, encountered this same Jesus and his life was radically transformed.  Paul became the writer of most of what we call the New Testament part of the Bible.

I often hear the claim that people do not change.  Perhaps this is true.  At least in part true.  We may not be able to change on our own; but God working in us can transform us from what we were to what we were created to be.

Image courtesy of David Castillo Dominici on freedigitalphotos.net

 

DD 005 – How To Retrain Your Taste Buds

Dried Beans by sritangphoto FDPIn today’s episode:

  • A hormone problem that leads to overeating
  • Step 5 Add/Subtract/Add
  • Monitoring the transformation
  • Is it possible to retrain our taste buds?

Leptin: A key hormone in metabolism

Leptin is involved in hunger, reproduction, inflammation management, fat storage, and more.  Among other things, it signals the brain, telling you to eat or that you are full.

If our bodies, especially fat cells, are overexposed to sugars, they release large amounts of leptin.  That sound good.  This should signal our brain to tell us to stop eating.  However, when we over produce leptin, we become resistant to its affects.

It is believed that leptin resistance is a key factor in overeating, obesity (which leads to more leptin resistance), and inflammation.  Drug companies are trying to develop drugs to decrease leptin resistance.

However, this is not needed.  Our bodies can fix the problem by what we eat, don’t eat, and through our activity (exercise).

How do we become leptin resistant?

By eating a diet rich in sugar, grains (especially wheat), and processed foods.

What can I do to decrease leptin resistance?

  1. Exercise: Among the many benefits of exercise there may be a transformation of our fat cells from consumers to producers of energy. A study in mice demonstrated that during exercise their muscles release an enzyme (irisin).  This enzyme transforms fat cells from consuming energy (sugar) to burning energy.
  2. Avoid spiking your blood sugar. That is, avoid sugar (and fructose, which does not spike blood sugar but causes all sorts of problems), grains, and processed food.
  3. Give your digestive system a rest. Fasting for 12 hours a day seems to help rest the hormone.  Fasting itself is only part of the solution.  We still need to cut out the harmful stuff discussed above.

Step 5 Add – Beans (legumes)

Beans are inexpensive and nutritious.  You can buy them dry or in cans.  Lentils and mung beans are consider by Dr. Gabriel Cousens to be the best beans for diabetes.  Other great beans should not be excluded.  Black, navy, pinto, kidney and garbanzo (a.k.a. Chickpeas) are all packed full of protein and important micronutrients.

Why soak dry beans before cooking?

  1. They need to be cleaned. They are not washed while they are processed, to prevent mold from growing on the beans while they are stored.
  2. It decreases the cooking time. It also helps them cook evenly, so some beans are not hard while others are falling apart.
  3. It helps get rid of some of the intestinal gas causing oligosaccharides. More soak, less fumes.
  4. Pour out the beans onto a sheet or clean towel and sort out any stones or debris.
  5. Rinse the beans.
  6. Place beans in a glass or stainless steel contain and cover with 2 to 3 inches of cool water.
  7. Let them soak for about 8 hours or overnight.
  8. Drain and rinse.

How to soak beans:

For a quick soak you can bring the water and beans to a boil for about 3 minutes.  Take it off the heat, cover and let stand for at least an hour.  Drain the water and rinse.  Refill the pot and cook the beans fully.

The Basics of Cooking Beans:

Once your beans are soaked, they are ready to be cooked.  The cooking time varies based on the age, size and kind of bean.  It usually takes about 1-2 hours to fully cook beans.  They are ready when they are tender and can be mashed or pierced with a fork.  [Note: I hear a pressure cooker can greatly shorten this time; but I have never used a pressure cooker to make beans.]

How often should I eat beans?

Some say you should eat a serving of beans every day.  A serving is ½ cup cooked beans.  At the very least we should eat several servings every week.

Beans and Gas:

Some of the sugars in beans, the oligosaccharides, are not digested by our stomach and small intestine.  They make their way to the large intestine, the colon, and are digested by the bacteria.  The bacteria produce gas as they digest the sugars.  Something we may have all experienced when we eat beans.

Soaking beans can help cut down on these oligosaccharides.  Eating beans regularly can also help our system adjust to these sugars and balance the production of gas—at least that is what Dr. Joel Fuhrman says.

Great Ways to Eat Beans:

  • As a side dish or main dish. There are so many recipes out there.
  • Add beans to salads. Sometimes I take my leftover side or main bean dish and add it to my lunch salad.
  • In soups
  • A bean salad
  • Hummus (made with chick peas)

Step 5 Subtract: Wheat

Yes, at least for now, we need to say goodbye to wheat, flower, pasta, bread, bagels, pastries (even without sugar added).  This includes breads labeled, “whole wheat” and Rye.

For some people this may be the most difficult step.  Other may have found it more difficult to cut sweet drinks or to add ½ pound of salad vegetables.

These “whole wheat” products are probably not really whole wheat.  They may contain some whole wheat, but usually they a large part highly refined carbohydrates that quickly raise our blood sugar.  Most of the nutrition is stripped away and then a few vitamins and minerals are added back.

We are aiming for nutrient dense foods to help our bodies heal.  Modern manufactured wheat products do not fit that description.

I found each of these steps to be difficult!  I loved bread, pasta, wheat, sugar, diet drinks…

Step 5 Add Activity – Push-ups

Our first goal is three sets of 5 push-ups.  Only do push-ups if you are healthy enough.  If you have a shoulder or arm problem these may not be for you.  Push-ups are great for the arms, chest, back and core.

They can be bent-knee push ups or standard push-ups.  The form is important.  Your head, neck back and legs should form a straight line.

Check out this YouTube video instructional demonstration on how to do a standard push-up.

Monitoring the Transformation

Keeping track of your progress can be a great source of encouragement.  Keep a notebook, journal or electronic record of key numbers.  Your weight, waist size, blood sugars, blood pressure, lab test results, exercise progress, and whatever key numbers for your specific situation.

As you see these numbers improve, you will be encouraged.  If you don’t see them improving it is a signal that maybe a different strategy should be considered.  These numbers will also help your doctor get a better picture of what you are doing and the effect it is having on your body and health.

How to retrain your taste buds…

Do you know someone who may add salt even to a canned soup?  Their taste buds (and brains) have become so desensitized to salt that they add it in a level that may make other people gag.

The same can be true of sugar.  When I was young I would want to put sugar on my strawberries and grapefruit.

As we eat sweets, salt and fat, our taste buds send a signal to our brain that then releases a pleasure neurotransmitter – dopamine.  We feel good!  Over time, it takes more stuff to produce the pleasure effect.  We have to keep eating more and more to get the same level of pleasure.

The solution is simple, but not easy.  Stop eating the highly refined junk (sugar, unhealthy fats, salt, and processed food chemicals) that are causing the problem.

Our brains and taste buds will reset fairly quickly.  When they do, we will start to enjoy real food much, much more.  When I started eating vegetables, I hated most of them.  Now I can taste the natural sugars even in things like kale.  Natural, real, food does actually taste good.  Give it a chance!

Links for further study:

Bean photo courticy of sritangphoto on freedigitalphoto.net
Push-up graphic by zirconicusso on freedigitalphoto.net

HTWW 030 – Can EMDR Speed My Recovery?

ColorHeadBrain by Salvatore Vuono FDPIn today’s episode:

  • Don’t Give Up!
  • EMDR (Eye Movement Desensitization and Reprocessing)

Don’t Give Up!

No matter what you have done.  No matter what others have done to you.  Don’t give up!  Good can come from bad.  But we need to keep going until we see it happen.  If we give up we may never see that good can come for the terrible stuff we have suffered.

Don’t give up on others.  This does not mean that we ignore what others do.  We should keep the door open for change—in ourselves and others.

We must have healthy boundaries.  Other people may never decide to go with us down a road that leads to a healthy and victorious life.  That is there choice.

As we move forward in our recovery they may choose to join us.  No matter what they choose we need to keep moving forward.  Keep learning.  Keep adding tools to our arsenal to combat PTSD.

EMDR: Eye Movement Desensitization and Reprocessing

A therapeutic technique that aids in the integration of painful memories and emotions.  It was developed by psychologist Francine Shapiro in the late 1980s.

Bilateral sensory input: eyes, sound and/or tap

It involves eye movement from left to right.  It can also include left and right hand touch or sounds in the left and right ears.

When we experience traumatic memories they also manifest in our bodies.  The therapist helps the client become aware of the thought, emotions and the effect these thought and emotions are having on their bodies.  They are then guided into integrating these sensations with a wider understanding of the experience, coping techniques, and life—including positive emotions.

Is it effective?

Many studies, most with small numbers of people, have reported positive outcomes.  The Veterans Administration (VA) and the military support the use of EMDR.

How does it work?

No one really knows.  There are only theories.  By having the client recall the disturbing memory it is similar to prolonged exposer therapy.  However, EMDR does not necessarily last a long time.  The eyes darting from one side to the other seems to dampen emotional response.  Perhaps this helps the client deal with the memories utilizing more thinking areas of the brain.

Question: Have you experienced EMDR?  Was the experience helpful?  If so, how?  Thank you for sharing!

Resources on EMDR

Illustration courtesy Salvatore Vuono on freedigitalphotos.net 

DD 004 Defeating Food Addictions + Steps 3 & 4

IceCreamHoneyTost by rakratchada torsap FDPIt is clear that most on a western diet eat too much.  Why?  Could we really be addicted?  If so, what can we do to gain freedom?

In today’s episode we will:

  • Introduce step 3 and 4 (add/subtract/add)
  • 10+ words to avoid on a label or in baked goods
  • Examine food addiction: fact or fiction
  • What we can do to break the cycle

We are walking now!

Our first step/movement was more like a crawl.  We added proper hydration—water.  We subtracted sweet drinks.  Then we crawled a little faster by adding herbal teas and reducing then removing caffeine.  Now it is time to get moving a little faster!

This add, #3, is optional.  It also depends on how well your sugar is controlled.

Add #3: 1 serving of low glycemic fruit

A serving size is typically ½ to 1 cup or ½ to 1 medium fruit.  In general, the more ripe a fruit is, the more sugar it contains.  Consider including a serving of fruits:

  • Granny Smith Apples (80 g, about a ½ medium apple)
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Cherries (about 10-12 cherries)
  • Pomegranate
  • Grapefruit (½ red or pink grapefruit)
  • Pears (½ pear – not too ripe)

No sugar added!  Fresh is great.  Frozen is fine.  I like to get a bag of of frozen organic berries, cherries and pomegranate from Costco and just eat them frozen.

Monitor your sugar levels!

Subtract #3: Sugar (processed sugar)

Eliminate any packaged, baked or processed food that contains sugar.  Look for the following or similar words on the labels:

  • Sugar
  • High fructose corn syrup (or HFCS)
  • Corn Sugar
  • Corn Syrup
  • Sucrose
  • Glucose
  • Fructose
  • Maltose
  • Dextrose (many other words ending in –ose)
  • Maltodextrin

Artificial sweeteners, such as aspartame, saccharin, sucralose and others, are not good alternatives.  Many artificial sweeteners have harmful metabolites.  Also, they do not help us break the sweet addiction.

Add Activity #3

Walk an extra 5 to 10 minutes.  Working your way up to 30 minutes.

Add #4: A half pound of fresh salad vegetables every day.

Organic is great.  However, conventional is still good.  Get whatever you can find and afford.

Here are a few ideas to get at the store or farmers market:

Green Leafy Goodness:

  • Kale
  • Bok Choy
  • Swiss Chard (or other chard)
  • Arugula
  • Spring Mix
  • Spinach
  • Romaine
  • Butter lettuce
  • Red lettuce
  • Red Cabbage
  • Green Cabbage

Other Vegetables to consider adding:

  • Bell Peppers (green, yellow, red, purple)
  • Broccoli
  • Cauliflower
  • Carrots
  • Radish
  • Celery

The next three are technically considered fruits.  For our purpose, they are more like vegetables.

  • Cucumber
  • Tomato
  • Avocado

A half-pound may sound like a lot.  But it may not be as much as you think.  Consider the pictures below:

Half-Pound Salad Cereal Bowl
Half-Pound Salad Biger Bowl
Half-Pound Salad Bigger Bowl

 

It is important to eat some healthy fats with the salad.  The fat greatly increases the absorption of some of the micronutrients.  Nuts, seeds and avocados are good ways of getting healthy fats and adding additional nutrients at the same time.  Oils can also add the needed fats.  But they are not a rich source of many micronutrients.

Currently I usually eat about 1 lb. of fresh salad vegetables for lunch.

Dressing Up the Salad.

This is where a lot of people get into trouble.  One tablespoon of an oil based dressing has at least 120 Calories.  That is more than the veritable.  And who only uses 1 tbsp.?  So be careful.

If you must use a dressing, pick one without sugar or high fructose corn syrup.  Dr. Joel Fuhrman, the author of Eat to Live, recommends making your own dressing from nuts, seeds, and fruits.  He has some awesome dressing recipes.  This is not difficult to get done on a regular basis.

Salad Dressing ACV and Seeds-2This is what I usually use for my lunch salad dressing:

  • 1 to 2 teaspoons apple cider vinegar
  • A handful (about ¼ cup) Seeds and Nuts. I like the “Savory Trail Mix” by Lydia’s Organics.
  • Dried (or fresh) herbs (dill, parsley, oregano, or Italian seasoning)

If you must have the oil consider the following:

  • 1 to 2 teaspoons (40 to 80 Calories) extra virgin, cold pressed, olive oil (flax or hemp oil are also good choices)
  • 1 tablespoon apple cider vinegar
  • Dried herbs

Add Activity #4

Once you reach 30 minutes of walking, try and pick up the pace.  Try to walk farther in the same amount of time.  [Provided your healthcare provider says you are ok for increased activity.]

Food addiction: Fact or Fiction

Do you keep eating even when you are full?  Do you crave sweets, fats, or salt?  Are you consumed by thinking about food?  Do you ever eat until the point of feeling ill?

It is not only an over eating problem.  It can also be under eating.

What happens when we extract and concentrate one part of a plant?  Consider cocaine…  Consider table sugar….

The brain reacts to sugar, alcohol and cocaine in a very similar way.  Dopamine, a neurotransmitter associated with pleasure, is released when we ingest sugar, cocaine, or alcohol.  The more sugar we eat, the more sugar we need for the same level of dopamine release.  In other words, we need more sugar to get the same amount of pleasure.

The natural sweetness of whole foods stops being enough.  We end up chasing the pleasure by eating more and sweeter stuff.

Yale University researchers have developed a food addiction questionnaire.  However, most of us do not need a questionnaire to recognize the problem.

CBS News, 60 Minutes, had a show on sugar which included a small part on addiction.  Jump to 9:45 to go the the part on addiction.

What can I do break the addiction?

Reprogram your brain to think differently.  This takes time and effort.  Read books and blogs on healthy eating and living.  Listen to podcasts or other recorded series.  Start to fill your mind with positive life-giving truth.

Consider cutting out the addictive substances.  You can do it all at once.  Or you can do it in a step-wise approach.

Get support: friends, coworkers, family members, support groups can help provide the positive pressure we may need from day to day.  Some may need the help of a counselor or therapist.  Others may find the additional help from a 12 step based support group such as…

Pray:  Ask God for help.  Then accept the help that is offered.  Some churches offer support groups.  Perhaps it time for you to start one in your church.

You can overcome!  If at first you fail, so what?  Keep getting up.  Keep trying.  Keep adding new resources.

Additional Resources:

Ice cream Photo courtesy of rakratchada torsap on freedigitalphoto.net

Defeating Diabetes: Real Choices or Hype?

Diabetes Book CoversIs it really possible to defeat diabetes (especially Type 2)?  If so, how?

There are many books and blogs that tell us that Type 2 diabetes results primarily from life style choices.  Many go on to say, “Eat right and exercise”.  Great advice!  But exactly how do I do that?

A quick search will result dozens of different proposed ways to “Eat right”.  Many claim that the science is on their side.  Here is just a few of the more well know programs:

What are we mere humans to make of all this?  The amount of information can be overwhelming.  It can also make it easy to find new excuses to not take action.

At times, I have longed for a quick and easy fix to the problem.  I did not care if it was medicine, herbs, or powders as long as it was quick and easy.

Dr. X says, “Eat mostly meat.”  Dr. Y says, “Do not eat any meat.” They are both standing on well-established science and clinical experience.  Yet they draw such vastly different conclusions.

Some scientific claims are misleading.  Some science is truly junk science—not really science at all.  To make things even more complicated, different groups or individuals have overt or hidden agendas.

In the Defeating Diabetes blog and podcast, we will explore these topics.  But more importantly, we will work together to find solutions.  It may not be a quick and easy process.  Together we can accomplish great things.  I am convinced that there are solutions!  (See the blog post “Defeating Diabetes: The Journey Begins” to read more of my story).

Each books mentioned above, have value.  I recommend that you start with Dr. Joel Furhamn’s book The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes*.  It can help get you started in the right direction.

Question for discussion:  What are some of the craziest, most outlandish, fad diets you or a friend have tried?

*This is my Amazon affiliate link.  Using this link will help support RestoredLifeNow.com.