Introducing........the Gremlin!

Let me introduce you to.....the Gremlin.  No, he's not a furry creature from a science fiction movie or a character from a video game.  Actually, you know him quite well already because he lives with you every day.  He is the voice in your head who tells you destructive, life-denying untruths about yourself.  He is your inner critic.  Have you ever heard the voice in your head saying any of the following?

"You'll never make it."
"You're not smart enough."
"You've made such a mess of your life you'll never be able to change it."
"You're too fat and you'll never lose weight."
"You'll never be well."
"Nobody really cares about you."
"You'll make a fool of yourself."
"It's too late for you."
"You're too old to try something new."
"If people knew who you really were, they wouldn't like you."
"That's just who you are."
"You're all alone in this world."
"What makes you think you can do that?"
"You can't do that."
"Why bother?"
"It's going to be way too hard."
"You don't have what it takes."
"You'll look stupid."
"Other people are just smarter, funnier, thinner, and better looking that you are."

You certainly get the idea, and we can all relate to at least one or two of the lies above.  In his book, Taming the Gremlin, Rick Carson calls the Gremlin, "...a vile, vicious, villainous, insufferable bully lurking in the shadows of your very own mind."

Where does the Gremlin come from?  He comes from the past and his voice comes from things you heard or learned from teachers, parents, friends, spouses, co-workers, authority figures, and from comparing yourself to other people.

The Gremlin is sneaky so you might not recognize him right away, but I can give you some clues.  When you see yourself feeling or behaving in the following ways the Gremlin may be at work:  procrastinating, stalling, blaming, being defensive, feeling fearful or anxious, feeling apathetic, flip-flopping on goals, feeling a lack of motivation, and more.

So how can you get rid of the Gremlin?  By shining a light on him, by becoming aware of his endless chattering in your mind, and by understanding that the negative voice is not really you.....and it's not true.....unless you believe it.

Energy Sappers

A phone call you've been putting off....a repair you've been meaning to take care of....an apology you know you should make...a bill you're avoiding paying....a task at work that you're procrastinating doing....some cleaning you're dreading....a goal you're postponing.

What do all of these things have in common?  They're energy sappers!  They're stealing precious energy from you and you may not even realize it.  The reason is this:  The things that you ignore in your life begin to use up your resources.  For instance, if you believe you "should" exercise, but you don't do it, you begin to feel badly about it.  Feeling badly or guilty about something steals emotional energy, which saps physical energy.  So, even though you're not doing the exercise, you're actually using the energy it would take to do the exercise itself, but you're not getting the benefit and, worse, you're hurting your body and getting the guilt!  Whew...what a vicious circle!

Have you ever noticed that you avoid certain rooms in your house? Or that you feel good in one room and not the other?  Do you sigh when you look at the pile of papers on your desk?  Or get a sick feeling in your stomach when you think about the phone call you need to make?  You can actually feel your physical energy change when you think of or come into contact with certain thoughts or places.  Maybe the clutter, broken appliance, thought, or memory is draining your energy.

So, how do you end this cycle?  Action!  Taking action, even the slightest action, toward addressing your energy sappers will begin to free up tremendous emotional and physical energy.  One very effective exercise you can do to begin to clear away your energy sappers is to create a list.  Write a list of 50 energy sappers in your life.  Walk through your house and identify that which needs to be repaired.  Think of important conversations that need to be had, problems that need to be addressed, phone calls that need to be made, bills that need to be paid, closets that need to be cleaned, health challenges that need to be overcome, goals that need to be pursued, etc.  Ask yourself what you've been putting off and putting up with in your environment and in yourself, no matter how small or large.

Once you've got your list of  50, decide that you're going to take 15 minutes a day (or 15 minutes a week) to begin to chip away at the items on your list.  I always tell myself that I can do anything for 15 minutes, no matter how much I dislike doing it.  You don't need to complete an item completely right away....you just need to start it and then keep whittling away 15 minutes at a time.  I like what my sister tells herself when she begins to procrastinate or feel lazy:  "Come on, get up!  You're stronger than this!"  You're stronger than that, too!

Go for it!

As you've entered the new year, what has been on your mind? What have you been thinking you'd like to change about yourself or to accomplish in your life? Do you have a particular health, weight loss, or fitness goal? Do you have a buried dream that you want to resurrect? Do you need a new job or want a different one? Do you have a desire to make a difference in the world? This is the time of year when we all start thinking about making a fresh start. We have hope in the year ahead and we feel we've been given a clean slate to become who we want to be....and we are right.

Now, ask yourself what, if anything, might be holding you back. Have you already started pursuing your goal? If not, why not?  Why haven't you already set yourself on a course to accomplish your goal, realize your dream, or make the change within yourself? We all have the same reasons that hold us back from living the lives we really want:  fear that we'll fail is a big one; not feeling like we deserve what we want is another; worry about what other people will think is a biggie; worn out recordings in our minds that tell us we're too old, that it's too late, that we're not smart enough, that it's going to be really hard, and on and on. Have you ever stepped back as a silent observer to listen to the bill of goods your mind tries to sell you every day? Most of it is garbage....and it isn't even true!

The truth is that you (all of you) are creative, resourceful, and whole and you can accomplish anything you set your mind to. Do you realize that everything in your life started out as a thought? Do you want to make a change? Change your thoughts! Begin to think thoughts that are in line with your goals. Begin to question the worn out recordings playing in your mind that bring you down and start to believe the truth about yourself.  Make sure the picture you have of yourself is the "you" that you really want. Project yourself into the future and see yourself accomplishing your goals, living the life that you want, and being the person you want to be. The real you is not the negative recordings.The real you is great, strong, beautiful, at peace, loving, and joyful.

You were created in the image of Love, the most powerful force in the universe. Love is living on the inside of you and will help you to accomplish anything you want. And when you start pursuing your most cherished goals and dreams and living the life you truly desire you will start to get happy, and then you will pass happiness and hope on to others.


Yes, the new year gives us a clean slate, but every new day does, too. Go for it!

HC's "Top 10" -- Coconut Oil

There are so many reasons to incorporate coconut oil into a healthy eating plan. Coconut oil is one that can safely be used when cooking because of its tolerance to high heat, unlike most oils which change structure and become unhealthy after reaching higher temperatures.1 The healthiest coconut oils are those that are cold-pressed and virgin or extra virgin.1

Coconut oil is high in fat, but most of it is of a healthy kind referred to as medium-chain triglycerides (MCT's) and does not raise cholesterol.1 One of these MCT's is lauric acid which has been shown to provide antiviral, antibacterial, and antimicrobial support.1

Some health conditions caused by bacteria that are killed by the MCT's in coconut oil include strep throat, food poisoning, urinary tract infections, meningitis, gonorrhea, Chlamydia, Helicobacter pylori, candida, and others.1 Coconut oil strengthens the immune system and, according to Johnny Bowden, author of The 150 Healthiest Foods on Earth, including coconut oil into an infant’s diet increases the absorption of amino acids, calcium, and magnesium.1  Interestingly, osteoporosis is rarely found in populations of people who regularly consume (unsweetened) coconut and coconut oil.1

Coconut oil is a solid oil with a melting temperature of 76 degrees.2  Therefore, it is in liquid form when inside the body.  Coconut oil can be used in place of margarine, butter, or any other oil in cooking and in baking.3 Coconut oil is a very safe and healthy food to incorporate into the diet, as long as it is high quality, organic, cold-pressed, and virgin.1 I eat it right off the spoon! 

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Coconutoil.com. (2010). Retrieved from http://www.coconutoil.com/ on November 29, 2010.
3Tropicaltraditions.com. (2010). Frequently asked questions.  Retrieved from http://www.tropicaltraditions.com/faq.htm#1 on November 29, 2010.

HC's "Top 10" -- Cinnamon

Cinnamon is every bit as healthy as it is delicious. It contains many compounds that help the body to function better, such as anthocyanins, which contribute to capillary health; phytochemicals that fight off problematic intestinal bacteria like candida; compounds that may reduce the incidence of ulcers; and compounds that reduce inflammation which may help with joint, muscle, and menstrual pain.1 Cinnamon, as a carminative, also helps with digestion and can relieve gas and stomach pain.1

Probably one of the best known health benefits of cinnamon, and the one that has the USDA’s attention, is its ability to stabilize and lower blood sugar.1 The phytochemicals, chalcone polymers, are responsible for raising the cells’ ability to metabolize glucose by twenty times by imitating the body’s insulin behavior.1 In one study, cinnamon also helped to lower cholesterol in people with type II diabetes and there is promising evidence pointing to cinnamon’s potential ability to lower blood pressure.1

According to a research scientist at the USDA, the most effective way for type II diabetics to lower blood sugar with cinnamon is to put 3 tablespoons of ground cinnamon and approximately 3/4 tsp of baking soda in a 32-ounce jar; fill the jar with boiling water; let it cool; strain, keeping only the the liquid; and put it in the refrigerator for later consumption.1 She suggests drinking about 9-ounces of the tea four times per day, dropping down to one or two cups a day after one to three weeks.1 People with type I diabetes are advised to drink one or two cups per day in the beginning and then increase each week by one cup.1 Anyone following these methods should keep an eye on their glucose levels.1

Cinnamon can be incorporated into the diet it many ways.  It can be used as a topping for oatmeal, as well as  baked acorn and butternut squashes.  It can be sprinkled on whole grain toast or berries.  It can be added to coffee, herbal tea, or apple cider.  Get creative and enjoy this wonderful warming and healthful spice!

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.

HC's "Top 10" -- Oatmeal

Eating oatmeal provides a number of health benefits. It is a great source of fiber, containing both soluble and insoluble fiber.1 We keep hearing about fiber and how good it is for us, but why is it so good?  Fiber can help to prevent constipation, hemorrhoids and diverticulosis and may help to lower total cholesterol and bad cholesterol.2 Fiber may help to reduce the incidence of colon cancer and appendicitis.3 Furthermore, fiber can help lower blood sugar and therefore help better manage diabetes.2


Both soluble and insoluble fiber are not digested and are, therefore, not absorbed into the bloodstream.2 Rather than being used for energy, the fiber in foods is excreted from our bodies bringing waste substances with it.2 Soluble fiber forms a gel when mixed with liquid and slows digestion, while insoluble fiber does not.2 Insoluble fiber passes through our intestines largely intact increasing bulk and easing food passage.2 In these ways, fiber keeps our digestive systems healthy.

The soluble fiber in oatmeal is beta-glucan, a substance that has been shown to reduce heart disease and strengthen the immune system.1 Oatmeal is high in protein and contains important minerals such as phosphorous, manganese, selenium, potassium, and iron.1


As stated earlier, oatmeal may be a good choice for those suffering with diabetes, as it appears not to cause any spikes in blood sugar and may have more of an equalizing effect.1 However, people suffering from kidney stones, gout, or other uric acid types of conditions may want to avoid oatmeal because it contains purines, which have a negative effect on uric acid in the body.1 In addition, oats contain gluten, so those with gluten sensitivity may need to eliminate oatmeal from their diets.1

According to Johnny Bowden, author of The 150 Healthiest Foods on Earth, the best oats to eat are groats, steel-cut oats, and old-fashioned rolled oats because these less processed varieties have more fiber and do not cause the problems that many of the higher glycemic, more processed versions do.1The higher fiber varieties have a glycemic index of about 55.3 (Foods with a glycemic rating of 55 or below do not overtrigger insulin).3

As the weather turns cooler, eating hot oatmeal for breakfast (or for any other meal) may be a great choice. Interestingly, however, Bowden points out that oats do not need to be cooked and can be an added ingredient to healthy cold cereal mixes.1 Either way, oatmeal is delicious and can be topped with shredded (unsweetened) coconut, cinnamon, slivered almonds, raisins, and anything else you like!

1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2 Tsang, G. (November 2005). HealthCastle.com. Fiber 101: soluble vs. insoluble fiber. Retrieve on October 3, 2010, from http://www.healthcastle.com/fiber-solubleinsoluble.shtml.
3 Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkely: Celestial Arts.

"Top 10" -- Almonds/Almond Butter

Almonds are crunchy, delicious, and have many health benefits. According to several studies, people who eat the most nuts are less likely to be overweight.1  In fact, because protein and fat are filling, eating almonds in limited quantities may actually help people to lose weight.1 The fat in almonds is primarily heart healthy monosaturated fat, so not to worry.1

Almonds are a component of the Mediterranean diet, an eating plan that has been proven to reduce heart disease.1  Even diabetics can eat almonds because they contain very few carbohydrates.1  Almonds are a good source of protein and fiber and they contain calcium, phosphorous, magnesium, and vitamin E.1  In fact, just a 1/4 cup of almonds contains approximately 25% of the daily value of magnesium at 99 mg and about 257 mg of potassium.2  Both of these minerals are critical to healthy blood pressure.

The FDA made an official health announcement in 2003 which says, “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, like almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”1  Johnny Bowden, author of The 150 Healthiest Foods on Earth, believes that the FDA language is too guarded and he claims there is an abundance of evidence that proves heart disease risk is reduced by eating almonds.1

Eating almonds reduces surges in blood sugar after meals which may help to prevent diabetes.2  In one study, the glycemic indexes of healthy participants who included almonds or almond butter with their high glycemic meals were reduced by more than 40 points, and the more almonds eaten the more the glycemic response was reduced.2  For example, spreading almond butter on morning toast may curb sharp rises in blood sugar.

Bowden suggests that blending several tablespoons of almonds with some water produces healthy almond milk.1  Almond milk is great in smoothies!  Eating almond butter is another way to incorporate these healthy nuts into the diet. Bowden recommends spreading it on celery sticks or sliced apples for easy snacks.1

Almonds are at their freshest and in season during mid-summer, though packaged almonds are available year round.2  Almonds can be found almost anyplace that food is sold.  Interestingly, California's 6,000 almond growers supply 100% of our domestic supply and export almonds to more than 90 nations, with Germany and Japan being the largest export consumers.3

1Bowden, J. 2007. The 150 healthiest foods on earth: the surprising unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2World's Healthiest Foods.  Almonds. 2010. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20 on September 5, 2010.
3Waterfood Nut Company. 2010. Retrieved from http://www.waterfordnut.com/facts.html on September 6, 2010.