“Every activity worth doing has a learning curve. Riding a bike, learning to read, using Facebook… the early days are rarely nothing but fun.”  Seth Godin

Weeping may endure for a night, But joy comes in the morning.  (Psa. 30:5b; NKJV)

What is your comfort zone preventing you from doing?  We all have one, and it can be your greatest friend or your greatest foe.  When your comfort zone screams in protest in an attempt keep you from doing something really stupid and/or life threatening, it’s a good idea to pay heed.  But some of us have gotten so comfortable with our comfort zone that we pull back any time it registers even the slightest concern.

This line of thinking was precipitated by another fantastic blog post by one of my favorite authors and blogger Seth Godin which I have made today’s Link of the Day.  Godin re-frames a person’s comfort zone using a very interesting series of three graphs which simply looks at the progression of both joy and hassle over time.

The simple fact is this — as one steps out of their comfort zone and into the unknown waters of the discomfort zone, fear and a certain amount of hassle comes with that.  If the hassle is not replaced by the sought-after joy relatively quickly, many people, if not most, will retreat back to the safety of their comfort zone, sometimes even with a vow to never, ever go there again.  The hassle is what Godin calls “The Red Zone.

The powerful point of his post is that, depending on the size of the Red zone, one needs a cheerleader, which Godin graphically depicts as a little green dot, to keep the person motivated through the hassle until he/she breaks through into the joy.

And that, dear friends, is one of the major roles of a life coach.  Life coaches are trained to be a person’s greatest encourager, advocate, and motivator to help them move forward through the hassle as they move closer and closer to their goal (joy).

Think about it — if one stays in their comfort zone, they never grow beyond what they already know how to do.  Sounds a lot like a ride on a hamster wheel to me.  How incredibly boring!  So find something new and exciting that you would like to do, and either push through the hassle on your own, or solicit the help of a life coach.  But life is just too short to do the same ole, same ole, day after day after day.

By the way, if you go looking for a coach, give me a call.  I just happen to be quite close to a pair of them.

Prayer Power
Father, give us the grace to discern when our comfort zone is protecting us as a friend or restraining us as a foe and then act accordingly.

Link of the Day
How big is your red zone?

“What if a well-informed, trusted authority figure said you had to make difficult and enduring changes in the way you think and act? If you didn’t, your time would end soon — a lot sooner than it had to. Could you change when change really mattered? When it mattered most?” Alan Deutschman

How would you answer the above question posed by Mr. Deutschman?

He will die for lack of self-control; he will be lost because of his incredible folly. (Prov. 5:23; NLT)

The above quote and question is from an article titled “Change or Die” which appeared in the Fast Company magazine a couple of years back.  Mr. Deutschman went on to write a full-length book with the same title further addressing the leadership challenge of changing people’s behavior.

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“I like buying snacks from a vending machine because food is better when it falls. Sometimes at the grocery, I’ll drop a candy bar so that it will achieve its maximum flavor potential.”  Unknown

Are you on a first-name basis with the checkers and baggers at your grocery store? What do you suppose they think when they see you in line?

He gives food to those who trust him; he always remembers his covenant.  (Psa. 111:5; NLT)

One of the benefits of working with me as a coach is that I can direct my attention to your specific needs. Another benefit, but only for those clients who are local to the Chesapeake, Virginia Beach area, is that we are able go grocery shopping together and I can show you how to go through a typical supermarket and come out with good, wholesome food.

We’ve had a Flip Video Camera for about a year now, and the idea came to us that I could take anyone shopping through a series of short video clips posted on our blog and elsewhere on the Internet. Here’s the last segment in the series. As you can see, it’s not professional quality and we’ve got a few bugs to work out yet, but we thought we’d go ahead and share the information with you, imperfect as it is. Plan on turning your speakers up significantly (as it was quite loud, especially in the produce section) as you watch “Supermarket Shopping with Coach Sharon.”

Today is the last day of our grocery coaching sessions — for a while anyway.  We end with salad dressings.  I encourage everyone to eat more and more green salads every day.  However, I’m often asked what to put on those salads.  Sorry to say, making the salad is much easier than finding a healthy dressing for on top of it.  Rather than get discouraged though, become proactive and embrace making your own simple dressings.  Olive oil and various vinegars is easy to put together.  Try vinegars such as brown rice vinegar, balsamic vinegar, and apple cider vinegar.  Experiment with a number of herbs in the dressing.  Herbs that I commonly use in dressings are basil, chives, dill, garlic, and parsley.  And I always add some cayenne pepper for a little kick.

When you begin reading the labels on the dressing bottles, you’ll quickly see that most are loaded with inferior oils, high fructose corn syrup, and lots of preservatives such as monosodium glutamate.  Artificial sweeteners will also show up on the label as well.  Simple ranch-style dressings can be made using organic sour cream and yogurt, various vinegars, herbs, and honey or agave nectar to sweeten.

It’s been a pleasure and delight spending time with you in the grocery store.  Stay tuned for our future sessions.

Prayer Power
Father, we thank You for the abundance of choices we have. Guide us to make wise choices.

Blessings on you as you shop this weekend for your family groceries.

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“I can spend hours in a grocery store. I get so excited when I see food, I go crazy. I spend hours arranging my baskets so that everything fits in and nothing gets squashed. I’m really anal about it, actually.”  Cameron Diaz

Are you on a first-name basis with the checkers and baggers at your grocery store? What do you suppose they think when they see you in line?

I will make this city prosperous and satisfy its poor with food.  (Psa. 132:15; NLT)

One of the benefits of working with me as a coach is that I can direct my attention to your specific needs. Another benefit, but only for those clients who are local to the Chesapeake, Virginia Beach area, is that we are able go grocery shopping together and I can show you how to go through a typical supermarket and come out with good, wholesome food.

We’ve had a Flip Video Camera for about a year now, and the idea came to us that I could take anyone shopping through a series of short video clips posted on our blog and elsewhere on the Internet. Here’s the next in the series. As you can see, it’s not professional quality and we’ve got a few bugs to work out yet, but we thought we’d go ahead and share the information with you, imperfect as it is. Plan on turning your speakers up significantly (as it was quite loud, especially in the produce section) as you watch “Supermarket Shopping with Coach Sharon.”

Welcome to the wonderful world of beans.  Beans, also known as legumes, are such a nutrient dense yet economical whole food.  Here at the Graham ranch, we eat a lot of beans.  Black beans, pinto beans, navy beans, great northern beans, garbanzo beans, and lentils to name a few.  Beans are full of fiber along with vitamins, minerals, and phytonutrients.  Melisa and I first look at the canned bean labels.  I point out that the only ingredients should be beans, water, and salt.  There is no need for the other chemical agents found in most canned beans.  Even though organic canned beans might cost a bit more, it’s well worth it in flavor and what you’re NOT getting in the can.

Dried beans come from the field and are found in bags in the grocery store.  These need to be rehydrated or soaked to make them easier for us to digest.  Place the beans in a large bowl and cover with purified water.  Allow othem to soak overnight or during the day.  Pour off that water and then place the beans in a large pan, add fresh water, and bring to a simmer.  Allow them to simmer for 1 to 2 hours until beans are soft but not mushy.   Add salt toward the end of the cooking time, otherwise the salt can cause the beans to be tough if salt is added too early in the cooking process.

Lentils are small, flat, green legumes that don’t require long soaking periods.  A few hours is plenty and lentils cook quickly compared to other legumes.  Enjoy experimenting with some of God’s colorful foods from the earth.

BTW, last year during the month of October, I did a series of recipes featuring various beans.  To see those recipes and the associated blog posts go to the October, 2008 Bean Recipe Series.

Prayer Power
Father, we thank You for the abundance of choices we have. Guide us to make wise choices.

Blessings on you as you wisely shop for your family groceries.

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“Ever consider what pets must think of us? I mean, here we come back from a grocery store with the most amazing haul — chicken, pork, half a cow. They must think we’re the greatest hunters on earth!”  Anne Tyler

Are you on a first-name basis with the checkers and baggers at your grocery store?  What do you suppose they think when they see you in line?

They ate the food of angels! God gave them all they could hold.  (Psa. 78:25; NLT)

One of the benefits of working with me as a coach is that I can direct my attention to your specific needs. Another benefit, but only for those clients who are local to the Chesapeake, Virginia Beach area, is that we are able go grocery shopping together and I can show you how to go through a typical supermarket and come out with good, wholesome food.

We’ve had a Flip Video Camera for about a year now, and the idea came to us that I could take anyone shopping through a series of short video clips posted on our blog and elsewhere on the Internet. Here’s the next in the series. As you can see, it’s not professional quality and we’ve got a few bugs to work out yet, but we thought we’d go ahead and share the information with you, imperfect as it is. Plan on turning your speakers up significantly (as it was quite loud, especially in the produce section) as you watch “Supermarket Shopping with Coach Sharon.”

In this segment, Melisa and I are in the aisle containing rice and a few other grains.  Most of the rice in this store was various forms of white rice.  White rice is high on the glycemic scale and will elevate the blood sugar, thus causing the body to store fat.  White rice is much like white potatoes and white bread in the way it elevates the blood sugar.  By the way, you do know that “the whiter the bread, the faster you’re dead,” don’t you?

Anyway, we did find organically grown, brown basmati rice.  If you’ve never tried this, you’re in for a real treat.  Although brown rice does take longer to cook, it is well worth the wait.  As I’ve mentioned in previous Daily Grams, it’s best to soak the rice in purified water for several hours or overnight, drain the rice, and then cook according to directions.  Soaking will not only shorten the cooking time but make it much easier for your body to digest.

Quinoa, pronounced KEEN-wa is a tiny off-white granule.  It cooks quickly and can be used in salads and/or pilafs.

Melisa realizes that when a box contains a list of ingredients that is an inch long, the more processed that food is going to be.  Great observation!  I mention that I recently read the suggestion of trying to buy one ingredient foods.  I know that sounds nearly impossible, but it just makes us more aware of what we are buying, and also helps keep us more on the perimeter of the store with produce, meat, dairy, and frozen vegetables and fruits, avoiding the aisles with mostly highly processed and packaged foods.

Prayer Power
Father, we thank You for the abundance of choices we have. Guide us to make wise choices.

Blessings on you as you shop this weekend for your family groceries.

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“It`s easy for Americans to forget that the food they eat doesn`t magically appear on a supermarket shelf.”  Alan K. Simpson

Do you cut coupons and use them when grocery shopping?  Why or why not?

Honey seems tasteless to a person who is full, but even bitter food tastes sweet to the hungry.  (Prov. 27:7; NLT)

One of the benefits of working with me as a coach is that I can direct my attention to your specific needs. Another benefit, but only for those clients who are local to the Chesapeake, Virginia Beach area, is that we are able go grocery shopping together and I can show you how to go through a typical supermarket and come out with good, wholesome food.

We’ve had a Flip Video Camera for about a year now, and the idea came to us that I could take anyone shopping through a series of short video clips posted on our blog and elsewhere on the Internet. Here’s the next in the series. As you can see, it’s not professional quality and we’ve got a few bugs to work out yet, but we thought we’d go ahead and share the information with you, imperfect as it is. Plan on turning your speakers up significantly (as it was quite loud, especially in the produce section) as you watch “Supermarket Shopping with Coach Sharon.”

Today, Melisa and I are fruit shopping in the aisles of the grocery store…and not in the produce section.  Thus, we’re looking at canned fruit.  Remember that fresh fruit is always best.  However, there are times and seasons when canned fruit is more plentiful, more cost effective and easier to use in a recipe.  I do buy canned pineapple to have on hand for use in fruit salads and smoothies.  I also know that some people, (usually older folks) find canned fruit more convenient since it won’t spoil or rot like fresh fruit does.

When buying canned fruit, again we must be wise label readers.  Most canned fruits are giving you more than just fruit, (how nice of them, right?  Wrong!!!)  There are some fruits such as canned pineapple that is in pineapple juice with no added corn syrup or sugar.  However, most canned fruit such as peaches, pineapple and pears are most always in a heavy syrup or light syrup containing high fructose corn syrup.

Other canned fruits are now containing sucralose or Splenda.  I’ve mentioned the dangers of “Not So Splendid Spenda” many times before.  There are also times when I buy canned mandarin oranges for specific salad recipes.  I’ve found those in pear juice and not heavy syrup.  But again, we must read the labels.  The more educated and aware we become as consumers, the less control and power the food manufacturers have over us.  Continue to be a food watch-dog!

Prayer Power
Father, we thank You for the abundance of choices we have. Please grace us with the ability to properly interpret labels.

Blessings on you as you learn to decipher food labels.

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“The crisis of our diminishing water resources is just as severe (if less obviously immediate) as any wartime crisis we have ever faced. Our survival is just as much at stake as it was at the time of Pearl Harbor, or the Argonne, or Gettysburg, or Saratoga.”  Jim Wright

What are some of the signs that you are not drinking enough water?

O God, you are my God; I earnestly search for you. My soul thirsts for you; my whole body longs for you in this parched and weary land where there is no water.  (Psa. 63:1; NLT)

The last couple of DGs have been about drinking water.  On Monday I wrote about the importance of water, and then Wednesday about why people don’t drink water.  The question before us today is logically, what is the downside or the ramifications of not drinking enough water.

First just realize that one thing — water is the main lubricant for the joint spaces. So it’s going to help prevent joint and back pain.

Water also increases the efficiency of the immune system.

Water  helps to prevent clogging of the arteries in the heart and the brain. Many people don’t appreciate how water is directly connected to brain function. The brain has to have enough water to adequately produce brain hormones such as melatonin. It has to have enough water to manufacture the neurotransmitters such as serotonin, which makes people feel good. Also, water actually prevents memory loss as we age.

If we’re not drinking enough water, the body will begin giving some major signs of dehydration. Note that God designed our body so brilliantly!  For example, the body will actually begin to go into a rationing mode when it’s not getting enough water. The body is designed to protect the vital organs by ensuring that they get enough water first. The vital organs include the heart, lungs, kidneys, liver, and the brain.  But by doing that, it means the other, non-vital organs like the GI track, skin, and joints, are going to get dehydrated first because they’re not a life-threatening type of organ.

So that’s usually where the signs of dehydration will show up first. Certainly in the joints — cartilage is made up of 80% water. The water in the joints provides a smooth surface so that the joints can glide easily during movement. Two-thirds of the body weight is supported by the fluid inside the disks. So when the disks in your spine are lacking water, you’re apt to degenerate and herniate more quickly. That leads to back pain.

High blood pressure — people with an elevated blood pressure oftentimes are just mildly dehydrated, which in turn, restrict the flow of blood. That can elevate the blood pressure.

Dr. Batman, in his book, tells of patient after patient with various disease conditions. And when he would get them on a serious water drinking program, many of their symptoms would begin to abate.

Digestive problems are a huge issue if a person is dehydrated. Essentially, the basis for every fluid that your body needs for digestion, like saliva, stomach acid, pancreatic juices, production of bile, has to do with hydration. So, when you don’t have enough water, your digestive system is going to go into an emergency mode to protect things. That’s going to cause things like heartburn, indigestion, and even ulcers.

Constipation is a huge issue when people aren’t getting enough water. People don’t realize that water is usually the culprit when they’re in a state of constipation. They think it might be normal to eliminate once every three days. But that’s terribly abnormal!

Hopefully, this abbreviated list should demonstrate that there are many disease conditions that can be directly correlated to inadequate hydration.  Remedy?  “Just Water Please.”

Prayer Power
Father, I ask that You bring this list to mind when I’m not drinking enough water.  And when I’m battling a health issue, give me the grace to try drinking more water before going off to my doctor to get a pill.

Link of the Day
UNCOMMON Wellness Coaching

Blessings on you as you drink lots of water this weekend.

Photo by Michael (mx5tx)

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“Now that I know how supermarket meat is made, I regard eating it as a somewhat risky proposition. I know how those animals live and what`s on their hides when they go to slaughter, so I don`t buy industrial meat.”   Amanda Zimmerman

Do you shop with a grocery list or do you just shop from what you see in the store?  Why?

If your enemies are hungry, give them food to eat. If they are thirsty, give them water to drink.  (Prov. 25:21; NLT)

One of the benefits of working with me as a coach is that I can direct my attention to your specific needs. Another benefit, but only for those clients who are local to the Chesapeake, Virginia Beach area, is that we are able go grocery shopping together and I can show you how to go through a typical supermarket and come out with good, wholesome food.

We’ve had a Flip Video Camera for about a year now, and the idea came to us that I could take anyone shopping through a series of short video clips posted on our blog and elsewhere on the Internet. Here’s the next in the series. As you can see, it’s not professional quality and we’ve got a few bugs to work out yet, but we thought we’d go ahead and share the information with you, imperfect as it is. Plan on turning your speakers up significantly (as it was quite loud, especially in the produce section) as you watch “Supermarket Shopping with Coach Sharon.”

Today, Melisa and I are studying the labels on applesauce.  Who knew that applesauce contained more than just apples and water?  A number of years ago applesauce contained apples, sugar, and water.  Now, food manufacturers have replaced the sugar with high fructose corn syrup and corn syrup as sweeteners.  If you’re unaware of the dangers of high fructose corn syrup, see our post on 1/31/08 titled The Perils of HFCS.

Even the ones labeled “natural” contain high fructose corn syrup.  Organic applesauce is made from organically grown apples free of pesticides and herbicides.  However, some of those contain organic evaporated cane juice.  While that’s certainly not as harmful as high fructose corn syrup or even white sugar, it’s nonetheless unnecessary.  Applesauce only needs to contain organically grown apples and water.  You might have to do some label reading but you can locate the best.  If more of us buy the better products, we’ll increase the demand, thus making healthy food more available.

Prayer Power
Father, we thank You for the abundance of choices we have. Guide us to make wise choices.

Blessings on you as you shop this weekend for your family groceries.

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“Supermarket automatic doors open for me; therefore, I am.”  Alan McGlade

Do you have a certain day of the week that you do your grocery shopping? Why or why not?

If you are too lazy to plow in the right season, you will have no food at the harvest.  (Prov. 20:4; NLT)

One of the benefits of working with me as a coach is that I can direct my attention to your specific needs. Another benefit, but only for those clients who are local to the Chesapeake, Virginia Beach area, is that we are able go grocery shopping together and I can show you how to go through a typical supermarket and come out with good, wholesome food.

We’ve had a Flip Video Camera for about a year now, and the idea came to us that I could take anyone shopping through a series of short video clips posted on our blog and elsewhere on the Internet. Here’s the next in the series. As you can see, it’s not professional quality and we’ve got a few bugs to work out yet, but we thought we’d go ahead and share the information with you, imperfect as it is. Plan on turning your speakers up significantly (as it was quite loud, especially in the produce section) as you watch “Supermarket Shopping with Coach Sharon.”

Ahh, the peanut butter aisle.  Americans seem to have a love affair with peanut butter.  Today, Melisa and I have our “eyes” opened when we begin looking at the various peanut butter labels.  How aware are you of what is in one of your most favorite foods?  We see that a number of brands of peanut butter contains a whole lot more than just peanuts.  High fructose corn syrup, hydrogenated vegetable oil, dextrose, and artificial sweeteners are some of the more common ingredients.

Even the ones labeled “natural” still contains sugar and molasses.  We need to be label readers, even of some of the foods we’ve eaten for years and even if they say “natural.”  The best peanut butter is made from organically grown peanuts that are grown without pesticides and herbicides, since peanuts are one of the most pesticide-contaminated crops.  Commerically grown peanuts are also frequently contaminated with a carcinogenic mold called aflatoxin

Peanuts are actually a legume and not a nut like almonds or walnuts.  Therefore peanut butter is harder on the digestive system of the body.  And even though peanut butter is loved by millions from coast to coast, I prefer almond butter (and believe it’s better).  Almond butter looks much like peanut butter and is made from either raw or roasted almonds.  Use it just like you would peanut butter.  Continue to stay with us as we read more labels in the grocery store.

Prayer Power
Father, we thank You for the abundance of choices we have. Guide us to read labels and make wise choices.

Blessings on you as you try some almond butter this week.

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“I never make a trip to the United States without visiting a supermarket. To me they are more fascinating than any fashion salon.”   Wallis Simpson, Duchess of Windsor

What is your favorite grocery store?  Why?

They labor hard all summer, gathering food for the winter.  (Prov. 6:8; NLT)

One of the benefits of working with me as a coach is that I can direct my attention to your specific needs. Another benefit, but only for those clients who are local to the Chesapeake, Virginia Beach area, is that we are able go grocery shopping together and I can show you how to go through a typical supermarket and come out with good, wholesome food.

We’ve had a Flip Video Camera for about a year now, and the idea came to us that I could take anyone shopping through a series of short video clips posted on our blog and elsewhere on the Internet. Here’s the next in the series. As you can see, it’s not professional quality and we’ve got a few bugs to work out yet, but we thought we’d go ahead and share the information with you, imperfect as it is. Plan on turning your speakers up significantly (as it was quite loud, especially in the produce section) as you watch “Supermarket Shopping with Coach Sharon.”

Will you be my little sweet potato?   Sweet potatoes are a great food.  For our faithful readers who’ve been with us a while, you know that I often talk about the many benefits of sweet potatoes.  There are several recipes on our nutrition site using sweet potatoes.  They are full of fiber, having twice as much as a regular white potato.  They are also a concentrated source of vitamin C, as well as an excellent source of vitamin A, in the form of beta-carotene.  Sweet potatoes work as power anti-oxidants too.  And they are known to be lower on the glycemic scale, meaning they won’t cause the body’s blood sugar to elevate, contrary to while potatoes which are known to be high glycemic.

Sweet, flavorful sweet potatoes taste best when grown in mineral rich soil.  If you can locate locally grown sweet potatoes, you’re usually in for a real treat.  Thankfully, organically grown sweet potatoes are quite easy to find nowdays.

As I mentioned in the video, I avoid using white potatoes on a regular basis and just use them occasionally in a special recipe that wouldn’t be the same without the potato.

As we noted, onions bring flavor and taste to the table.  Experiement with the various colors and kinds and see which you prefer.  

Prayer Power
Father, we thank You for the abundance of choices we have. Guide us to make wise choices.

Blessings on you as you shop this weekend for your family groceries.

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