Tag: Healthy Living

Obesity, part 2

Obesity, part 2

Last Thursday I changed my direction on diet Thursday. Today I’m elaborating on this. Obesity in our children is unacceptable. But, what can be done.

First, parent’s need to set a better example. Kids do what they are taught. If mom and dad don’t exercise: neither will the kids. But maybe, like me, your kids are teenagers or just out of their teenage years. What do you do?

You give them options. Think of it like a library. You tell them you can go for a bike-ride or you can go for a walk. You can join a class, or you can do something independly.  The point is: they are going to begin to get more exercise.

You get creative and motivate them. If you do _____, then I’ll do _______. You know your child-put it to your advantage. I know how hard it is. If you need someone to brainstorm with you: contact me.

I would encourage you to take a look at the recipe I posted here: Pumpkin Breakfast Cookies.

I would also encourage you to look at this website and see how you can fill half your plate with fruit and veggies. It doesn’t have to be boring or taste bad. I learned about this website from one of my classes with Kaplan University.



So, Martial Arts Can’t Change A Family?

So, Martial Arts Can’t Change A Family?

I have a young friend who last year decided she wanted to get healthy. She will not be named because of her age, but I am going to call her Andi. Andi is 16 now and a year ago was wearing a size 28. Her parent’s (who are friends of mine) also have battled weight problems. Andi lives in a small town in western Texas. Last year before I was in the accident Andi decided to take control of her health and get healthy even without her parent’s help or support. She came to me to ask for help, knowing I am studying nutrition at Kaplan.
Andi and I spent some time talking about her like, dislikes, hobbies, and other things related to her entire life. I learned she likes martial arts movies and other action movies. She also likes to watch tv shows like “Dancing With the Stars.” Like many teenagers who battle weight issues she struggled with low self-esteem, depression, lack of confidence, and other problems. In response to learning this, I gave her some advice such as eating more vegetables, and work on portion control. I also told her to talk to her doctor and to get a full blood work-up. To get her lipids and other blood levels checked. Which she did and then gave it to me.
But I also encouraged her to get involved with activities that would get her moving. Andi chose 2 activities and got a couple of her friends to support her. One is martial arts. She chose Tai Kwon Do, because there is a dojo walking distance from her school. She is now a green belt and determined to reach black belt before she graduates from high school. She also began to take dance lessons and is loving it. But how has martial arts changed her family?
About 3 months after beginning the lessons and making changes in her eating habits, her parent’s decided to join her. Andi now Andi does all the cooking and her parent’s are loving the new eating habits. Andi also has a younger sister who is 8 and also started Tai Kwon Do. Andi’s little sister I will call Summer. Summer has never had a weight problem. And because of the lifestyle changes initiated by Andi, she likely never will.
As of about a week ago,  Andi now is at a size 18 and plans to be at a size 16 before her prom in April. Plus she has her first boyfriend who is completely supportive of what she is doing. Andi after high school is considering becoming a dietician or a health coach.
And has decided that martial arts will remain a permanent part of her life. Her parent’s and sister are loving martial arts and are planning to continue in it as well. Andi attributes the biggest change because of the mindset she has because of martial arts.
Just something to think about.
Credit to the “parent/child” picture goes to my friend Professor David Dunn. His website is Premier Martial Arts, Santa Clarita Valley, California. Professor  Dunn  is one of the leaders for UFAF, or the United Fighting Arts Federation. The same group I am part of with Top Form Karate & Fitness. UFAF has a network of schools all over the country. Look at the website for UFAF to find a school near you. Or, you can do like I’m doing and use the Top Form Online School. In the few weeks I’ve done this, I have already passed my first test, which is a written test. And I will test for Gold belt in a few weeks.
I can’t have gluten! Help!

I can’t have gluten! Help!

I’ve been getting questioned a lot recently about how do you substitute all-purpose flour with a gluten free flour. Some people are making this change due to allergies, but I have noticed that some people are doing this because they want to see how this affects them.

Option 1:

Use an all-purpose gluten free flour and if you are making bread add 1tsp xanthan gum or ½ tsp. arrowroot powder. Bob’s Redmill is a popular brand. But there are other brands available.


Option 2:

In place of flour in a recipe, try this combination.

  • 3 parts white or brown rice flour
  • 2 parts potato starch
  • 1 part tapioca flour/starch
  • 1 teaspoon xanthan gum for every 1-1/2 cups flour mixture



What is YOUR mindset???

What is YOUR mindset???

Mindset: an attitude, disposition, or mood. And, an intention or inclination. 

With this in mind: how do you keep your mindset positive? What are some actions you can take to have a positive attitude, disposition, or mood? How do you keep your intentions and inclinations going the right direction?

Here are some things I have done to keep positive:

  1. Start my day off right. I do daily affirmations. Then I eat breakfast. Then I exercise, these days by training in the Chuck Norris System.
  2. During the day, if a negative thought comes up (and it happens), I replace it with something positive.
  3. If I get hit with bad news, I find something positive in it. It’s the idea that there is a silver lining in every cloud. It’s not always easy to find, but it is there. For example, Las Vegas was hit by a shooter overnight last night. That is a bad thing. But I’m thankful that more people weren’t killed. This doesn’t mean I’m not sorry for the losses. I am very sorry about it. And I did cry over it.
  4. If I get frustrated, I practice martial arts or do something that gets me moving. As I exercise, I am able to literally work-out my frustrations. And then I go back and finish whatever I was working on. Whether it is school or my business or something else.

How do I keep my intentions positive?

  1. I stay focused on my goals. And review them frequently to make sure they are where they need to be at.
  2. I stay connected to my leaders and give them the freedom to speak whatever needs to be said, either good or bad, to me.
  3. I make sure that I am worthy in my own actions to be a leader. I can’t expect anyone to follow me if I am not actively doing what I would expect others to do. I am a leader, not a boss. And I keep this in the forefront of my mind.

What are some things you do?



Winner With An Attitude!

Winner With An Attitude!

I’m a winner! And you can be a winner also. What sets me apart from you? Only 1 thing: my attitude. I am resilient. I get setbacks and at times I even get sidelined from what I want because of my own attitude or sometimes from the actions of others. Such as when I was hit by a car in December of 2016. That was in no way my fault. I was following directions. That part of it was not my fault. But here’s the thing: that accident was caused by someone else. But I could have taken a defeated mentality and quit school and working in martial arts. And no one would have blamed me. But my mentality won’t allow me to quit.

So, how do you develop a mentality like this? On Monday I gave some suggestions. But here are some more.

  1. Focus on your passions.
  2. Think positively. What you think on will eventually come to pass. Sometimes quickly, other times slowly: but nonetheless, it will happen.
  3. Don’t act impulsively on your emotions. Take some time and think things through.
  4. Commit to what you want. Don’t allow quitting to be an option.
  5. Don’t ever stop being true to yourself.
  6. Commit to no more excuses. Decide that you will until…
  7. Surround yourself with winners. This will mean that you will need to let people go.
  8. Visualize yourself with what you want. If you can see it in your head, you will get it.
  9. Be mature. In other words: grow up. Here’s a video that can help. Jim Rohn: A Winning Attitude (Jim Rohn motivation)

Service Excellence


Who are you surrounded with?

Who are you surrounded with?

1 Corinthians 15:33 says that “Do not be misled: “Bad company corrupts good character.” Recently I learned that this is true via the internet. But here’s some positive news: You can choose to hand out with good company. A lesson I learned years ago is that you are like the 5 people you spend the most time with. I have spent some time talking to some of the best friends I have. Friends like Tony Zolecki, Sarah Zolecki, Rick Teague, Michelle Teague, Justin Prince, and Reggie Cochran. I’ve just recently become friends with Justin, although I have followed him for well over a year.

But what do you do when you realize that someone you talk to a lot is bad company? First, don’t bash that person publicly.  That’s just not good. Second, reach out to your own leaders and get help. Proverbs 19:20-21 says “Listen to advice and accept instruction, that you may gain wisdom in the future. Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.” Third, follow their advice. And if you need clarification, or confirmation on what you are thinking about doing and whether or not it’s right, ask them for help.

But what do you do if it’s your own leaders you have concerns with? In that situation, first, pray. Second, if it is connected to a company, go to the corporate leaders or someone else who is in leadership. Third, follow their directions. Proverbs 1:7 says “The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction.” I pray that you make wise decisions and are surrounded by strong leaders.


Mindset when…

Mindset when…

I’m starting a new term with Kaplan University on Thursday. I’m registered for 2 classes. I’ve already decided my priorities and how I will do this term. Going into it, I have taken 7 classes previously. In 6 of them, I’ve gotten an “A” and in the other one I got a “C.” Knowing that, I bet you are thinking that I’ve got my eyes set on getting another 2 A’s.  But you know what, you’re wrong!

My eyes are set on doing my best! But also with keeping my priorities straight! Reggie Cochran reminded me earlier this year that my GPA isn’t on my diploma! And that was his way of saying that I need to do my best, but also to keep my priorities straight. So, what are my priorities?

Well, here they are in order:

  1. God comes first. I know by seeking Him first, everything else will fall into place.
  2. Yes, I put myself at the top. But it’s because if I don’t take care of myself I won’t be any good for anyone else. This means that I eat right, exercise, and get the rest I need.
  3. My family. Especially my kids!
  4. My friends! I love my friends and if they need me: I’m there for them!
  5. Business: I have a business that I love! It isn’t work to me, because I’m focused on building relationships and helping people be healthy.
  6. This blog. It’s a priority!
  7. Then school. I love learning, but it doesn’t take the place of living my life.
  8. Playtime! This includes playing games on Facebook or other things.

When your mindset is focused on what is important, then you will have a successful life. It’s that simple! Now, you are noticing that money isn’t a priority. I don’t have it as a priority because the attitude I have is that money will fall into place and I’ll have everything I need because I put people first. The people I have the most respect for have plenty of money, but they have made a conscious decision to put people first.

Another side benefit of my mindset is I don’t worry about things. Whenever a concern comes up, I make a conscious decision to roll it over to the Lord. It gets easy after a while. And it’s literally a lifesaver. Many people every year lose their lives to stress related disease. It’s not worth it to worry. If you know my story, you know that I lived a stressed filled life for years. If you don’t know me: contact me on Facebook and I’ll talk to you further. But, that being said, I don’t focus my energy on the past. I look forward and I don’t allow stress.

You may be thinking: this is great, but there’s no way I could do this. You can, if you want help, reach out to me. And also ask God for help. Simply pray this:

Lord Jesus, I’m tired of being stressed out and I need help. I come to You now and ask You to help me. I thank you that I’m now part of you family and I declare You are Lord of my life. I ask You to fill me with Your Holy Spirit now and walk with me.

If you prayed this just now I want to welcome you to the family of God. And I would encourage you to go through this teaching by Kenneth Copeland Ministries and learn to walk with God.

Finally Choosing No More Stress