Words of Wisdom From a 97-Year-Old Physician

Today’s Daily Directive – Yesterday was earth day. Do your part to Go Green. We have become a nation of hyperconsumers where convenience and consumption rule. Last night I was riding my bike in the neighborhood and noticed the number of trash receptacles at the end of each driveway. There were a minimum of two up to a maximum of 9, yes 9 huge oversized trash bins for every home.



Today, make a stand to do something to conserve. Conserve electricity, make less waste, recycle, re-use or simply resist impulse buying. If one of us does one of these, that’s 53 women and it’s a start. Then pass it on to your family and it will grow exponentially. Can you use less cleaning products, cut down on your driving, shut off lights. Would it be possible for you to buy nothing for 24 hours? I know those of you who own businesses are not happy to hear me say that, but it’s all part of change. I’ve gotten away from using the word discipline and have replaced it with devotion. It’s good training when you are working on making changes to you habits to think about your new habit as your devotion rather than something you need to be disciplined to do. You can stimulate the economy tomorrow. Try it for 24 hours. Buy nothing today and identify one earth friendly thing you are committed to do. It will help you appreciate what you have more rather than always looking for more, more, more!! Write these things down. There is power in writing.





Today’s Re-Powering Information – With age comes wisdom. Read on to hear advice from the worlds oldest practicing physician. Check out what he eats for lunch!!! He provides some timeless advice for living long and healthy years!





Words of Wisdom From a 97-Year-Old Physician



hinohara,wisdom, ageing, longevityAt the age of 97 years and 4 months, Shigeaki Hinohara is one of the world's longest-serving physicians and educators. He has been healing patients at St. Luke's International Hospital in Tokyo and teaching at St. Luke's College of Nursing since 1941.

He has published around 150 books since his 75th birthday, including one Living Long, Living Good that has sold more than 1.2 million copies. As the founder of the New Elderly Movement, Hinohara encourages others to live a long and happy life, a quest in which no role model is better than the doctor himself:

Energy comes from feeling good, not from eating well or sleeping a lot. Hinohara says we all remember how as children, when we were having fun, we often forgot to eat or sleep. He believes that we can keep that attitude as adults, too, and that it's best not to tire the body with too many rules such as lunchtime and bedtime.

All people who live long -- regardless of nationality, race or gender -- share one thing in common: None are overweight. For breakfast Hinohara drinks coffee, a glass of milk and some orange juice with a tablespoon of olive oil in it. His lunch is milk and a few cookies. His dinner is veggies, a bit of fish and rice, and, twice a week, 100 grams of lean meat.

Always plan ahead. His schedule book is already full until 2014. In 2016 he plans to attend the Tokyo Olympics!

There is no need to ever retire, but if one must, it should be a lot later than 65. The current retirement age was set at 65 half a century ago, when the average life-expectancy in Japan was much lower.

Share what you know. Hinohara gives 150 lectures a year, some for 100 elementary-school children, others for 4,500 business people.

When a doctor recommends you take a test or have some surgery, ask whether the doctor would suggest that his or her spouse or children go through such a procedure. Contrary to popular belief, doctors can't cure everyone -- so why cause unnecessary pain with surgery? Hinohara thinks that music and animal therapy can help more than most doctors imagine.

To stay healthy, always take the stairs and carry your own stuff. He take two stairs at a time, to get his muscles moving.

Pain is mysterious, and having fun is the best way to forget it. Hospitals must cater to the basic need of patients, and we all want to have fun.

Don't be crazy about amassing material things. Remember: You don't know when your number is up, and you can't take it with you to the next place.

Hospitals must be designed and prepared for major disasters, and they must accept every patient who appears at their doors. Hinohara helped design St. Luke's so that it was possible to operate anywhere: in the basement, in the corridors, in the chapel. Most people thought he was crazy, but on March 20, 1995, he was unfortunately proven right when members of the Aum Shinrikyu religious cult launched a terrorist attack in the Tokyo subway. St. Luke’s accepted 740 victims and in two hours figured out that it was sarin gas that had hit them. Sadly they lost one person, but they saved 739 lives.

Science alone can't cure or help people. Illness is individual. Each person is unique, and diseases are connected to their hearts. To know the illness and help people, there is a need for liberal and visual arts, not just medical ones.

Life is filled with incidents. On March 31, 1970, when Hinohara was 59 years old, he boarded the Yodogo, a flight from Tokyo to Fukuoka. The plane was hijacked by the Japanese Communist League-Red Army Faction. He spent the next four days handcuffed to his seat. As a doctor, he looked at it all as an experiment and was amazed at how his body slowed down in a crisis.

Find a role model and aim to achieve even more than they could ever do. Hinohara’s role model was his father, who went to the United States in 1900 to study at Duke University, in North Carolina.

It's wonderful to live long. Since the age of 65, Hinohara has worked as a volunteer. He still puts in 18 hours, seven days a week, and loves every minute of it.

End

Fantastic Chicken Fajitas

Fantastic Chicken Fajitas

fajitas


Ingredients:

· 1 lb chicken breast, skinless and boneless (or 1 lb flank steak, fish or shrimp)
· Cracked black pepper to taste
· 1 green pepper, cored, seeded and sliced into thin strips
· 1 white onion, peeled and sliced into thin slices
· 8 whole-wheat flour tortillas

guacamole:
· 1 ripe avocado, peeled, seeded and diced
· 1 ripe tomato, diced
· 1 tbsp lime juice
· Tabasco sauce to taste
· 1 tbsp fresh cilantro, chopped

tomato salsa:
· 2 ripe tomatoes, diced
· 1 red onion, diced
· 1 tsp Worcestershire sauce
· 1 jalapeno, seeded and minced (optional)
· 1 tbsp fresh cilantro, chopped


Instructions:

Fajitas: Slice the chicken into thin strips and season with cracked pepper. Sauté in non-stick pan until fully cooked. Grill or sauté the onions and peppers until cooked. Warm tortillas in the oven.
Guacamole: Mash the avocado in a mixing bowl. Combine all ingredients and mix until evenly distributed.
Tomato Salsa: In a mixing bowl, combine all ingredients and
mix well.
To Serve: Place warm tortillas on four plates and top with chicken, vegetables, guacamole and salsa. Roll into your favorite shape.







One more quote from a brilliant lady!



You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.



-Eleanor Roosevelt

Avoid Dining Out!! See how much Calories are in your food!

Today’ Re-Powering information – Dining out. When we first moved to Flower Mound almost 3 years ago, we were excited by all of the restaurants. Our town in NJ only had 2 restaurants so it was fun to try out the local fare. Before long we realized that most of it was barely a cut above fast food quality and even the finer establishments had limited choices if your goal is not to over due fat, sugar and calories. I eat 95% (or more) of my meals at home each week. One of the things you will observe if you hang out with fitness professionals is that a lot of them pack their food with them to avoid the limited choices available at restaurants. Over the next 12 weeks I ideally would love to have you preparing your own meals (or having someone who cares about your goals doing it for you).



Regular dining out can be devastating to your goals. I recommend keeping dining out to a bare minimum of 1-2 meals a week if possible. Here are some examples of how you can sabotage yourself with a few restaurant meals a week. Make the best choices you can.



Olive Garden, Spaghetti & Meatballs
1,110 calories, 50g fat, 103g carbs

Chicken Alfredo over fettuccine has 1,430 calories and 82g fat

Better Choice: Linguini alla Marinara, with 430 calories and 6g fat for a dinner portion

Better Still: stay home and make your own with high protein or whole wheat pasta al dente, with homemade turkey meatballs, and organic tomato sauce from BJs.

Red Lobster, Parrot Bay Jumbo Coconut Shrimp with Creamy Langostino Lobster Baked Potato and a Caesar Salad-
1,620 calories, 69g fat, 111g carbs

Better Choice: If it's shrimp you crave, go for the dinner portion of Wood-Fire Garlic-Grilled Jumbo Shrimp -- only 365 calories and 6g fat. It comes over wild rice pilaf, and if you go with the garden salad and fat-free ranch, you'll clock in with a total of 495 calories and 9g fat

Better Still: Make it at home with a citrus and lemon marinade over the BBQ, include a side of quinoa or whole grain rice.

T.G.I. Friday's, Sizzling Fajita Combo

PER SERVING (1 order): 1,590 calories
Jack Daniel's Ribs & Shrimp 1,910 calories

Better Choice: Dragonfire Chicken. It's glazed with spicy Kung Pao sauce and it comes with stir-fried brown rice, broccoli, M andarin oranges, and pineapple pico de gallo. All that for 510 calories.



Best yet: At home grill chicken onions and peppers strips and wrap into a Roll-Up brand wrap. Don't forget to top with black beans and salsa, and perhaps a dollop of low-fat sour cream- no cheese.



Outback Steakhouse, Alice Springs Chicken
1 order: 2,000 calories


Better Choice: Ahi Tuna Chopped Salad. You'll get seared tuna on a big pile of greens with wasabi vinaigrette and crispy wontons for 590 calories. Save some calories and fat by ditching the wontons. Save more by ordering that dressing on the side -- even better, get the fat-free Tangy Tomato Dressing



Best Yet:

Go to the Market Place and buy the sushi grade tuna for $16.99/lb. Rub with white and black sesame seeds. Cook it in the skillet with a LITTLE sesame oil. Then top it with a bit of Newman’s Asian Low Fat Dressing and a couple avocado wedges.


Romano's Macaroni Grill, Parmesan-Crusted Sole
2,190 calories, 141g fat, 2,980mg sodium, 145g carbs,

Better Choice: Pollo Magro "Skinny Chicken" -- 320 calories and 5g fat or the Simple Salmon, with 590 calories and 32g fat

Best Yet:

Buy salmon and bake it in the over with bruchetta from BJs. It comes in a big jar for $3.99. Sprinkle on some fresh dill as well. Side with grilled asparagus.

On that note, make what I call the better bad choices at each meal. Do the best you can and realize that it’s an evolution.

Garbanzo

Here’s a recipe for a delicious salad I had this week. Greek Garbanzo Bean Salad



garbanzo



Prep and Cook Time: 10 minutes
Ingredients:

1 15 oz can garbanzo beans, preferably organic

2 cloves garlic

sea salt and pepper to taste

2/3 cup minced green onion

1 medium tomato, diced

3 TBS parsley, minced

2 TBS extra virgin olive oil

1 TBS fresh lemon juice

Optional: 1/4 cup feta cheese

1 head romaine lettuce



Directions:

Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.

Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.

Mince green onions.

Dice tomatoes.

Mince parsley

Combine all ingredients and serve over a bed of romaine lettuce.

Top with feta cheese, if desired.

Serves 2

Preparing Kids for a Lifetime of Healthy Eating

Boy, I could really go to town on this topic, but if I want my kids to have any friends, I need to be slightly diplomatic. With an 8 year old son and 6 year old daughter, we have our share of food discussions. Thankfully my children mostly eat very healthy, but given the choice, they would prefer ice cream over organic black berries - hopefully they would want the black berries on their ice cream - there is a happy medium. Recently I had looked into putting healthy vending machines into the local schools the day after my son came home with a ring of chocolate around his mouth from a snickers he got while at camp. After some investigating, I found out that the healthy vending machines with organic crackers, dried fruits and nuts, organic milk and natural fruit juices don't' make any money. The inventory sits and the parents ask for the M&M's and soda.

With the summer season, I have the opportunity to observe lots of kids in bathing suits and what I see are over fed under nourished kits. They may be skinny, but have big bellies, no strength or endurance. The only fruits and vegetables some kids get are ketchup on french fries (yes they count ketchup (second ingredient sugar) as a vegetable), as well as gummy vitamins, fruit roll ups or sweetened fruit juices. Most kids rarely bite into a fresh fruit or vegetable.

We are doing something so dramatically wrong with our children's eating habits. 19% of kids eat meals in the car, the family dinner is fading away and the negotiations that go on over food can be absurd.

You are your child's greatest teacher regardless of their age. Do your best to educate and empower them, but most of all set a great example. It can't be a battle and the child has to be involved in the process of change, having some power in the decisions. Don't' make it a struggle. Take your child to the store, see what new vegetables and fruits they are willing to try. See if they will swap out a low nutritional value cereal for another one and make changes slowly as they are ready.

Read on for more information to make meal time a healthy event that everyone can enjoy and live long strong years as a result.


Mixed Messages: Preparing Kids for a Lifetime of Healthy Eating

by: Lisa Tsakos

If you don’t eat your broccoli, you can’t have dessert. Many parents negotiate at the dinner table each night using dessert or other treats as an incentive. The message to children is loud and clear: broccoli is the unpleasant prerequisite for the reward, dessert. But when you think about it, considering the effect sugar has on immunity and the developing brain, dessert is no reward!

We pass these attitudes on to our children; they then pass them down to their children. It’s no wonder as adults we “treat” themselves with treats on a regular basis, even for insignificant events such as getting through a rough day at work.

Today, about 17% of children and adolescents are overweight. According to the Centers for Disease Control and Prevention, over the last three decades, the rate of childhood obesity has more than doubled for children aged 2-5 years and adolescents aged 12 to 19 years, and more than tripled for children aged 6-11 years. Overweight children and adolescents are more likely to become obese as adults. Studies indicate that if kids become overweight before age 8, obesity in adulthood is likely to be more severe. A diet of quick ‘n easy processed foods and a drop in activity levels are mainly to blame. Nearly 1/3 of American children eat fast food daily, potentially resulting in about six pounds of weight gain per year, per child.

During the toddler years (ages 1 to 5), children are growing quickly and are learning to communicate. Though they don’t have much control over their world, toddlers quickly learn how to use eating (or not eating) to manipulate. Children at this age need to eat several small meals and snacks spaced throughout the day. Establish a structured eating schedule, setting specific feeding times. Rather than pressuring your child to eat at each meal, allow them to practice listening to their internal cues. Children forced to eat may not learn what it is like to be hungry or full. With structured meal times, a child who skips a meal finds it reassuring to know when to expect the next one.

A toddlers’ diet requires antioxidant-rich foods (plenty of fruit and vegetables), the minerals calcium, magnesium, iron, zinc, and DHA for brain development. A good, low-glycemic breakfast is imperative. Studies show that children who consume more simple carbohydrates in the morning tend to eat more calories from sugar throughout the day. Ensure essential fatty acids, particularly DHA-containing omega 3, are included either from food or supplements. Dry skin and hair are sometimes indicators that more essential fatty acids are required. Be aware of signs of allergy. Stomach aches, puffy eyes or dark circles (red or black) under the eyes, bed wetting, and persistent nasal drip often indicate allergies.

From the ages of 5 to 12, children are thinking more independently, but the good eating habits learned in this stage will serve them for a lifetime. With increased exposure to the public come new germs and temptations to eat sugar and junk food. Enticing, colorful meals that are rich in nutrients are key to avoid the saturated fats, sugar and nutrient-deficient foods kids will ask for. Whenever possible, allow your kids to participate in the cooking process. Use meal preparation as an opportunity to spend quality time with your child.

Praise, reward, and gently educate. Rather than rewarding your child with unhealthy foods (like fast food, junk food, or dessert), provide positive feedback for eating healthy foods. Since kids are learning to compete in this stage, friendly eating challenges with siblings and friends will encourage them to eat healthier and remind them that eating well can be fun. Reward the sibling who can name all the fiber sources on the dinner plate. Give the child who chews each bite the longest at dinner-time a prize. The whole family will learn about how specific nutrients affect the body.

Avoid the guilt trip. Don’t force kids to eat. Many of us were raised to clean our plates and not waste food. The habits we learned from our parents (which they learned from theirs) may have been established during a period when food wasn’t as plentiful. These old belief systems no longer apply. Forcing kids to eat more than they want or need teaches them to ignore their cues for satiety. This can contribute to weight issues in the future.


Make dinnertime a happy family time. Long-term eating habits are greatly influenced by our memories of social interaction during meals. Eat at the dinner table, not in front of the television. If certain topics create tension, keep those discussions off limits at the table. Involve the children in the planning and preparing of meals. Pleasant memories of family meals at home start family traditions that your children will carry throughout life.

Serve appropriately-sized portions. Parents often overestimate how much food a child should eat. Small portions are less overwhelming, while bigger portions may encourage overeating. If your child doesn’t like broccoli, sneak it into tomato sauce, on pizza, or into soups. Serve it in small portions and don’t stop serving it – even if it remains untouched.

Actions speak louder than words. Be a positive role model. As a parent, you’re the most important influence in your child’s life. Just as kids learn positive behaviors, they also pick up your attitudes about food. If your children are demonstrating unhealthy attitudes toward food, examine your own behavior. Do you frequently talk about losing weight, dieting, and fattening foods? Do you eat out of boredom, stress or in front of the television?

You’re in charge of the grocery shopping. Parents often shop to please their children or choose foods they are certain will be eaten. If your grocery cart is filled with processed, packaged foods, who is really in control of your kitchen? Fill your cart with foods from the periphery of the grocery store: fresh, organic fruits and vegetables, naturally made whole grain breads (the first ingredient should read “whole grain”), lean meats and fish, and organic eggs and dairy.

Listen to Your Child. Pay attention to hunger cues as well as to signs that your child is full to avoid overfeeding. Be alert to what toddlers say through their actions. Sometimes disliking a food is not a matter of taste. Kids aren’t able to express or explain when a food makes them feel uncomfortable or causes pain. If your child often cries when you present a certain food, consider that food (or an ingredient contained within it) as a potential allergen and keep your eyes open for other signs.

Get involved at school. Encourage your child’s school to provide healthier meal and snack options. Many schools have already introduced healthy eating initiatives such as removing fryers from the cafeteria, providing a vegetarian option daily, replacing sodas and sugary juices with pure juice and water, offering non-starchy vegetables, and stocking vending machines with healthier options. Ensure educators include nutrition information in their teaching curriculum and that they provide healthy alternatives for celebrations (besides hot dogs and pizza).

End.

These are some wonderful options for making meals enjoyable and healthful. Apply one at a time for yourself and ultimately your family.

Kelli