Christmas Eating

“’Tis the Season” we hear and inside many of us cringe. Too busy, too much food, spending too much, what to give the person who has everything. Oh and did I say over-indulgence runs rampant? Over-extended, over-stressed, and then feeling guilty for not enjoying the season of Peace and Joy. Does that sound familiar? Now, be honest!

 And lest you think I am a Scrooge, advocating cancelling Christmas, please read on. I’d like to suggest, we can get MORE pleasure from this beloved season.

Much is written every year about how to simplify our lives, spend less, nurture more good times with our loved ones, pace ourselves, etc.

But what about eating? It seems that every social event specializes in providing large amounts of rich food, and of course we feel obligated to try it all. It gets to the point where we don’t enjoy it any more, as the feeling of being perpetually full steals the joy of the good flavor. Not to mention the guilt we feel when our pants fit more snugly, and we rue the last 12 desserts we ate.

What strategies work to help us practice self control? Food is certainly meant to be enjoyed, and eating is one of the greatest pleasures afforded humankind! But in our land of plenty, we forget that there are other pleasures too. Hedonism focuses on self and doesn’t take into account the focus on others, on quietness, and the satisfaction that comes from saying “no.”

Practical strategies are the only kind I will even consider writing about.  On a day when you feast because it’s the company Christmas party, then do so with abandon! But the next day, limit your food intake. You really don’t need three big or even average meals on the next day. 

On the day your family celebrates Christmas with a grandiose table loaded with perhaps several meats and treats that you dream about all year long, go ahead and feast to your heart’s content! But the day before and the day after, eat significantly less. Your goal is to enjoy, right?  Well, you will enjoy it even more if you do this.

The law of diminishing returns is always in effect. No matter how much pleasure we derive from things like good food and drink, it will take more to make us feel good. Unless we deny ourselves for a day or two. Then we return to thankfulness mode and appreciate every bite. Hmmmm, doesn’t that sound appetizing?!

Another strategy that works is to eat more slowly. Think of the word savor. Teach our children to savor each bite (we can only do that if we learn to do it ourselves), rather than hurry. A small piece of pie or fudge can that way bring us much more satisfaction than a large one. Let yourself notice each aspect of various flavors and textures. Talk about them. Enjoyment will be heightened. Of course, add to that the satisfaction of going home and not needing Tums.

Let’s teach our children the time-honored virtue of Self-control!  What rewards we, and they, will receive from it!

Want to be happy? Here's 4 tips...

Clients come in and most of them say, “I just want to be happy!” Here are four tips to happiness.

1)    Defeat bitterness. Everyone has to battle against it, because all of us are hurt sometimes. There is much pain in this world! We can choose whether to let it fester, in resentment, or give up our right to hurt the person back.  I know people who hold on to bitterness for decades, and my heart goes out to them. They are not happy! It’s a process to forgive and let go of things, and one we all need to learn if we want to lead a fulfilling life. Note: my pastor said recently, that time doesn't heal all wounds. Time heals clean wounds. That mean clean from bitterness.

This quote was on my son’s wedding invitation last month. “Be soft. Do not let the world make you hard. Do not let the pain make you hate. Do not let the bitterness steal your sweetness…” (Iain Thomas)

2)    Be thankful. The opposite of thankful is entitled. You can tell how much “entitlementitis” is robbing you of happiness by how much you complain. Is a complainer happy? There is always something to be thankful for, and you can train yourself to be grateful. Start by writing down three things a day you’re grateful for in a journal (and don’t let yourself repeat any). Train your children to be thankful, so they don’t fall into the way of thinking that says they’re the center of the universe and the world owes them.

3)    Have courage! Don’t let anxiety or fear take over. How much of your thinking is focused on the “what if’s?” Most of these never happen, but they occupy way too much of our thinking. Try this: whenever you’re tempted to think of the “what if’s,” say to yourself “what next?” Then concentrate on making dinner, or fixing the car, or cleaning out the closet…much more productive thinking than focusing on what you can’t control anyway.

4)    Serve others. People who give to others less fortunate than themselves are infinitely more happy than those who like a self-focused life. That’s why people who seem to have it all are many times so discontented. I personally think that that’s why God allows disabilities, suffering, and weaknesses: so we have then opportunity to help others.  Raising or working with children certainly helps us grow up and get rid of our selfishness.

If we can “fight the good fight” and manage to defeat these four things: bitterness, entitlement, fear, and selfishness, we’ll live satisfying and reasonably happy lives.

Let forgiveness, thankfulness, courage, and selflessness characterize our lives!

The Miracle Cure

"The colorful EEG graph shows that my fascination with the river quieted my brain waves." (1) How can we learn to rest in a world so hectic, and so screen-ridden, that our brains get tired? One word answers this: Nature.
Read on...

The Miracle Cure: Hiking!

Are you looking for a miracle cure that will boost your morale, increase your memory, lower stress, and make you more creative?  Search no more: it has been found. It is HIKING. Recent studies have found that the effects of hiking and nature on the brain are phenomenal.

“One of the main reasons for this glut of research is because we’re spending so much less time outdoors, overall. The average American child now spends half as much time outside as compared to only 20 years ago. HALF. Only 6% of children will play outside on their own in a typical week. Conversely, kids are now spending almost 8 hours per day watching television, playing video games, or using a computer, tablet, or phone for recreational purposes…Overall, Americans now spend 93% of their time inside a building or vehicle.”(2)

So, in other words, research has increased in the last few years, and it points to the one thing we all know, but don’t want to admit. Screens are hurting our brains. Here is the good news though. A walk in the park can restore you.

1) Nature really does clear your head.

"According to a study by the National Academy of Sciences, a 90-minute walk through a natural environment had a huge positive impact on participants. In a survey taken afterwards, those people who took the natural walk showed far lower levels of brooding, or obsessive worry. Not only that, but the scientists went a step further and did brain scans of the subjects. They found that there was decreased blood flow to the subgenual prefrontal cortex. What in the world does that mean? Well, increased blood flow to this region of the brain is associated with bad moods. Everything from feeling sad about something, to worrying, to major depression is tied to this brain region." (2) Hiking deactivates it. “Being in Nature allows the prefrontal cortex (the brain’s command center) to rest and recover, like an overused muscle.” (Williams)

2) Unplugging makes you more creative.

“Psychologists Ruth Ann Atchley and David L. Strayer found in their 2012 study that after a four-day-long hike in the wilderness, with no access to technology, participants scored a whopping 50% higher on a test known as RAT, or Remote Associates Test. This is a test that checks your creativity and ability to come up with a fourth item associated with three others. A series of three words are given, for instance, “same, tennis, and head.” The test-taker has to find a fourth word that connects the first three. In this case, the answer is “match.” A 50% increase is a huge leap up in performance by research standards. Problem-solving skills like this are thought to originate in the same area of the brain meaning our ability to think creatively is being overwhelmed by the constant stimulus of digital, indoor living.” And it can be boosted by a walk in the park.

3) Hiking boosts your focus.

“Anyone who has ADHD or has raised a child who has been diagnosed with the disorder can tell you, it’s a daily struggle to maintain grades, work performance, even relationships with friends and family. Medication can help alleviate the symptoms, but it’s less than ideal for solving the problem. Well, what about a good hike? A 2004 study came to the pretty obvious conclusion that getting outdoors and doing something active can reduce the symptoms of ADHD.”  (2) More than that, it can do so for anyone, regardless of age or health.

4) Charge your mind’s batteries with a hike.

“Hiking is a pretty solid aerobic exercise that burns around 400-700 calories per hour. This is great on its own, but aerobic exercise also has a really positive effect on your brain: it improves your memory. It’s even being studied as a way to help seniors fight off dementia, because it doesn’t just increase your ability to store information, it also reduces memory loss.” Outdoor activity has also been shown to improve grades, so why not try it? It has been shown to decrease Cortisol (Wiliams), that’s a good thing as cortisol is the stress hormone.

5) Feel better about yourself.

“According to a 2010 report in the Journal of Environmental Science and Technology, even getting out into nature for five minutes at a stretch is enough to give your self-esteem a substantial upgrade. Spending the entire day outdoors results in a second jump upwards! Walking near water seemed to have the biggest effect, so when planning your next hike, be sure to seek out a location with some great streams, rivers, or lakes.” (2)  It’s worth a try. It lowers high blood pressure, and gives you a sense of calmness that is difficult to explain away.

Is hiking the solution to all of life’s woes? Probably not. But what science is showing is that it’s actually a pretty solid candidate for making everyone’s lives a lot better, with very little input. If you already hike, good for you! If you’d like to start, find yourself a sturdy, comfortable pair of shoes or boots and Hiking is amazing, and will make everyone’s lives a lot better. I mean, it’s free! Find yourself a pair of comfortable shoes or boots, and head to a website like EveryTrail, which can help you find your way to the nearest nature. Even in 1865, it was recognized as a scientific fact that “Occasional contemplations of natural scenes of impressive character is favorable to the health and vigor of men.” (Williams) 

What have you got to lose? I know that as we enter winter season here in Minnesota, it is more difficult to get out. But it is truly worth it! Even for a short time... After all, like to northern German saying goes "There's no such thing as bad weather, only wrong clothing!"

(1) Florence Williams, The Nature Cure” National Geographic, January, 2016

(2) Michael W. Pirrone’s article called “What Hiking Does for the Brain is Pretty Amazing.”   Wildlandstrust.org